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-   -   ROWS (http://board.crossfit.com/showthread.php?t=5483)

Jeremiah J Mahan 12-15-2005 09:18 PM

Can someone explain Rows to me and how to do them. And if I don't have a machine, what can I do to substitute?

Andy Shirley 12-15-2005 09:47 PM

I belive the standard substitution for rows in SDHP(sumo deadlift high pulls)
http://www.mitymous.net/weights/xfit...Substitutions5

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


http://www.crossfit.com/cf-info/excercise.html

Ryan Norman 12-15-2005 10:43 PM

Does anyone else think the substitute is harder than the real thing? I think we are being punished for not having a rower! The first time I tried to do 100 SDHP's with 135, I about puked. And I still had 3 or 4 rounds to go I think. Jees.

Russ Greene 12-15-2005 11:16 PM

Ryan,
They mean the 45 lb. bar, that's it. No 45 lb. plates on the side. 100 sdhps with 135 is a good workout in and of itself. I'm very impressed with your effort. How long did it take you?

James R. Climer 12-16-2005 10:07 AM

Ryan, the 45# SDLHP is already harder than the Concept II.

...w/135#, it's punishment for misunderstanding

Ryan Norman 12-16-2005 09:22 PM

Holy cow. I guess I deserve it for not reading clearly, huh?! Oh wow. How did I not understand that? I feel like a new guy now.

How long did it take? A LONG time. I hit the watch somewhere in the middle of the workout, but it wasnt going to be pretty. Well, live and learn. Im going to go hang my head now.

Ross Hunt 12-17-2005 09:23 AM

Take it easy on the high rep high pulls, guys.

I did reps of ~30-50 w/ snatch and clean grip a couple times of week for a couple weeks and ended up with a case of finger pain that knocked me out for a while. Build volume cautiously.

Just the two cents of someone with the grip of a little girl.:blush:

Matt Gagliardi 12-17-2005 10:02 AM

I'm not sure I'd agree that the SDHP is more difficult...but it is (IMO) slower and form tends to get scattershot as the reps increase.

IMO, it's a great sub when done correctly because it mimics the actual motion of rowing on the C2 so well. But if given the choice, I'll take a C2 over SDHPs every time.

James R. Climer 12-17-2005 02:25 PM

Matt, it feels like you cut your post short. Please expound on the reason for your preference, I already figure it's about which is more difficult....but it would be interesting to hear your take on the subject.

I agree with you on the speed advantage of the rower, but I'm way more spent after the high pulls than on the Concept II.

David Wood 12-17-2005 05:50 PM

I like swings rather than the SDHP as the rower sub.

Swings with a 1.5 pood (55 lb.) KB or DB don't mimic the rowing motion quite as well, but they seem to be less prone to form breakdown, they go quicker (i.e., the pace matches the rowing), and they impose a similar (if not greater) metabolic load (at least for me).


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