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Exercises Movements, technique & proper execution

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Old 12-30-2011, 07:11 PM   #1
Heath Shumate
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Rope Climb Sub

I am so looking forward to the new Year. I have taken this week off to spend a litle time with my kids and to do a little work in my home gym. As of next Monday I will be following the Main Site as close as possible. Now that I have a new set of bumpers I will be able to better follow the exersizes. Although there will be some that I have to sub due to lack of equipment. One being rope climbs. What is a good sub for rope climbs?? I am goping to try to stay a couple of days behind the main site so I can dajust if I have to sub. Thanks
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Old 12-30-2011, 09:42 PM   #2
Blair Robert Lowe
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Re: Rope Climb Sub

Look up the CF FAQ on the mainsite page.

Towel pullups to sub for rope climb. You can also do a sort of see-saw action in the towel pullup if you care to.

Another is to hang a short rope off a pullup bar and sit in a straddle or pike. Reach as high as you can pull your butt off the floor. I generally have my gymnasts alternate hands between reps. If they are super weak they basically do a sort of row with their feet staying on their floor as they pull their butt off the floor.
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Old 12-30-2011, 11:15 PM   #3
Katherine Derbyshire
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Re: Rope Climb Sub

One sub my gym uses is sled drags: attach rope to sled, sit on the floor, pull weighted sled toward you hand over hand.

Katherine
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Old 01-05-2012, 09:33 AM   #4
Joey Shishineh
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Re: Rope Climb Sub

I think some people do 3 pull-ups and 3 dips per 5 feet of rope climb.
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Old 01-05-2012, 02:23 PM   #5
Blair Robert Lowe
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Re: Rope Climb Sub

Dips to sub for a climb. Odd. 3&3 is common for MU. Which is odd since MU are kipped during a CF WOD, as are very few people doing them strict, yet they will do sub 3 strict pullups and dips per MU.

I guess they could do 3 kipping pullups but kipping dips are just even stupider. Not stupid, stupider.
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Old 01-10-2012, 11:40 AM   #6
Joey Shishineh
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Re: Rope Climb Sub

Quote:
Originally Posted by Blair Robert Lowe View Post
Dips to sub for a climb. Odd. 3&3 is common for MU. Which is odd since MU are kipped during a CF WOD, as are very few people doing them strict, yet they will do sub 3 strict pullups and dips per MU.

I guess they could do 3 kipping pullups but kipping dips are just even stupider. Not stupid, stupider.
yeah, that is stupider, I was thinking of MU.

I would say a good sub would be some number of strict pull-ups...
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Old 01-10-2012, 11:55 AM   #7
Joshua Ruwet
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Re: Rope Climb Sub

Our box will allow folks to drape a folded (longways) towel over the pull-up bar when we have a large class = backup at the ropes. The towel is grabbed with both hands (think of ringing a church bell), and the participants head is pulled up to one side of the bar, down, and then the other side (strict...not sure how you could kip this if you wanted to). For us, 3 per side = one rope climb.

In my experience/opinion, climbing the rope is a hell of a lot easier.
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Old 01-11-2012, 06:44 AM   #8
Heath Shumate
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Re: Rope Climb Sub

Well part of the problem is solved. I didnt realize I had bout 300ft of 1/2 rope stashed in my shop. So I got my brother, who makes bracelets out of paracord, to come over and braid me a rope. Doubled the 1/2 and did a 4 braid and it ended up being 1 3/4 round. Worked out great and ended up being 25ft long. I also use it for my weight sled instead of a vest/harness. Thanks for the info.
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Old 01-11-2012, 07:39 AM   #9
Bob Butz
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Re: Rope Climb Sub

Try 1 towel pullup and 1 knees-to-elbows for every 3 theoretical feet of rope. Killer.
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Old 01-12-2012, 07:55 AM   #10
Michael A. Jones
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Re: Rope Climb Sub

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

I use a similiar technique. I drape a leftover piece of firehose over my rack, grab both ends and do alternating pulls. I do 15 puls per rope ascent ; rope climbs are much easier......

You can use a towel as well. I like the fire hose cuz it's 2" diameter and helps with grip strength also.

Michael
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