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

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Old 10-21-2011, 06:07 AM   #1
Adam Botens
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Routine that involves no arms?

I broke my wrist (scaphoid) 7 months ago, 3 weeks after transitioning from standard weight lifting to crossfit. I'm in a cast for atleast another 3 months and have been struggling to stay in shape without stressing my injury. I was rowing a bit but I'm not sure if that's ok for my wrist so I stopped. I already run Monday, Wednesday, and Friday, but I feel like it's just not enough, as I'm in the Army and not being able to do circuits or crossfit has really put me behind everyone else. This injury and cast are killing me. I think what I need is a routine to do at 0430 in the morning everyday before work but I can't think of anything. Any suggestions? Or maybe a place that I can find a list of WODs that don't involve arms? Thanks for any help..
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Old 10-21-2011, 08:06 AM   #2
Lan Halbert
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Re: Routine that involves no arms?

Don't know off the cuff of any "no arm" routines however what I can tell you exercises not requiring arms other than for balance.

Air Squats
Lunges (walking, standing)
Sit Ups
Jumps
Back Extensions

Use your imagination and come up with a good routine using these exercises. Good luck rehabbing.
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Old 10-21-2011, 09:04 AM   #3
Richard Colon
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Re: Routine that involves no arms?

Use Kettlebells and work only with your good arm.

I've seen many Russian style kb guys - whether RKC certified stuff or not, that are huge advocates of single arm KB work. And no, I don't think you will develop some sort of imbalance - you aren't going to train for years this way.

For example: If your left arm is good

(5) 1arm KB Snatches
(5) 1arm KB Swings
(5) KB Squats with the bell in the 'rack' position
(5) KB Lunges (ea leg) with the bell in the 'rack' position
(5) 20yd Farmers Walks holding one bell
(5) Sotts Press

3-5 Rounds for Time

Just look up Crossfit football. They have lots of good KB WoDs that often alternate between arms. Obviously, just leave out the injured arm. Combine that stuff with some runs and box jumps and you are golden.
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Old 10-21-2011, 09:23 AM   #4
Adam Botens
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Re: Routine that involves no arms?

That's sound great. Will definately look into crossfit football. Thanks for the help guys.
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Old 10-26-2011, 07:48 PM   #5
Blair Robert Lowe
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Re: Routine that involves no arms?

There is also some research that shows that working the good arm will benefit the non working arm.
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Old 10-26-2011, 10:27 PM   #6
Lincoln Brigham
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Re: Routine that involves no arms?

It's also quite possible to do front squats in the no-hands style. The following is intended as a bit of humor, but it shows how it's done and that it's not that difficult. I have a friend, Gary Valentine, that does these with over 350 lbs. (minus the cellphone.)

http://www.youtube.com/watch?v=YiWxUBmYh1U

link is work/family safe.
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Old 10-27-2011, 06:02 AM   #7
Adam Botens
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Re: Routine that involves no arms?

That's a pretty funny video. Great idea too. Thanks.
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Old 10-27-2011, 07:37 PM   #8
Rob Samuels
 
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Re: Routine that involves no arms?

Work only the good arm till the bad wrist is healed then switch
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Old 10-28-2011, 01:34 PM   #9
Ryan Eddy
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Re: Routine that involves no arms?

One arm barbell power cleans. Takes a bit to get the balance down, but they are fun and you can still "go heavy" if that's part of your program.
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