New to CF looking for some advise

Ryan Christian · 02-13-2007, 12:14 PM

Well as the title says I am new to CF. I have done many different programs like Westside etc. I really like the idea and results I read about from CF. So just following the WOD doing todays what should I do to replicate the Rope Climb? I do not have access to a 15' rope to climb up. Is there anything else I can swap out for it? And I have read a ton on the CFWU but what exactly is all involved in it?

Thanks much,

Ryan "BigIrish"

Jeff Martin · 02-13-2007, 12:43 PM

Cool another KM instructor!
Towel pull ups are a good sub for the rope climb. From the FAQ page:

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

(Message edited by jeff_m on February 13, 2007)

Ryan Christian · 02-13-2007, 02:42 PM

Thanks for the pointer for the Rope Climb. It's always great to see other Krav guys and gals here. Next time I hit L.A. I will have to make a trip out to where you are at in Cali and check your place out.

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02-13-2007, 12:14 PM	#1
Ryan Christian Member Profile: Join Date: Feb 2007 Location: Austin Texas Posts: 3	Well as the title says I am new to CF. I have done many different programs like Westside etc. I really like the idea and results I read about from CF. So just following the WOD doing todays what should I do to replicate the Rope Climb? I do not have access to a 15' rope to climb up. Is there anything else I can swap out for it? And I have read a ton on the CFWU but what exactly is all involved in it? Thanks much, Ryan "BigIrish"

02-13-2007, 12:43 PM	#2
Jeff Martin Affiliate Profile: Join Date: Feb 2004 Location: Ramona Ca. Posts: 1,318	Cool another KM instructor! Towel pull ups are a good sub for the rope climb. From the FAQ page: The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal. 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. (Message edited by jeff_m on February 13, 2007)

02-13-2007, 02:42 PM	#3
Ryan Christian Member Profile: Join Date: Feb 2007 Location: Austin Texas Posts: 3	Thanks for the pointer for the Rope Climb. It's always great to see other Krav guys and gals here. Next time I hit L.A. I will have to make a trip out to where you are at in Cali and check your place out.