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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-18-2007, 06:36 AM   #1
George Zegas
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Hi Gang!

My gym doesn't have a Row machine. Should I perform 50 Sumo DeadLift High Pulls as an alternative? how much weight? I'm trying to follow the daily posted workkouts, it can be tough sometimes when the equipment isn't available.
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Old 04-18-2007, 08:32 AM   #2
Franklin Shogie
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From the FAQ page:

3.6. What if I don't have a rowing machine?
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

1.16. Do you include the weight of the bar? E.g., the WOD calls for 135#. Is that the bar + 135, or is it the bar + 90?
Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.

so using the above as a guide, the 45lb SDHP is only done with an Olympic bar (45lb).

If I am mistaken please let me know.




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