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Old 04-27-2006, 08:46 AM   #1
Tyler Fainstat
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Hi all- I have been looking around on the crossfit website for a few weeks now, after reading about it on the MMA.TV strength and conditioning forum. I find the prospect of getting involved very exciting, as I am always looking for new interesting routines and fitness philosophies, and the info on this website seems to be very well thought out, and to fit very well wiht my fitness goals. The problem is that my circumstances are a bit difficult, as I live and work in Colombia, so there is no crossfit facility, and my local gym is not very well set up for many of the excercises advocated on this site. I also do not have a training partner, so would be going it alone. Thus, my question is whether a crossfit routine is viable for my circumstances ie. very limited gym with no rings, no climbing rope etc. and, futhermore, if it is viable, what advice people might have about adapting the crossfit routines to this kind of setting.

Thanks in advance for your responses.
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Old 04-27-2006, 09:08 AM   #2
Allen Yeh
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Make do with what you have and eventually you will want to start making or buying items to supplement your home gym.

On the FAQ there is a page for all suitable substitions and then you will be able to find other suitable subs if you still can't do the recommended subs.

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Old 04-27-2006, 09:15 AM   #3
Paul Findley
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I used a Log once when I had no barbells for thrusters. I have not tried sandbag subs for other olympic lifts. You just got to think out of the box and be creative.
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Old 04-27-2006, 10:01 AM   #4
Garrett Smith
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You'll be fine.

One of the biggest substitution issues (ie. not having the equipment for particular exercises) is solved relatively easily by replacing push-type movements with other push-type movements, same for pull-type and squat-type.

For example, I don't have dip bars and I'll finally be hanging my rings (hopefully) tonight. So when dips were called for in previous workouts, I did the rx'd number of pushups followed by the same number of tricep bench dips. I did both to attempt to equal the intensity of the dips while theoretically covering the ROM of dips somewhat (arms in front of the body on pushups, arms behind the body on bench dips, that in my mind does a decent job of covering the arms by the side of the body position of dips).

Definitely look at the FAQ that Allen mentioned for substitutions and substitution ideas. Once you "get" the concept of the workouts, you'll find that substitutions are easier to implement than you think.

Being too anal about doing the WOD exactly as Rx'd when you don't have the proper equipment won't help at all. Just get involved!
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Old 04-27-2006, 10:17 AM   #5
Dan Strametz
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Just get started. There are several WOD that use body weight. ie push ups, squats, burpees etc.... after you get used to the workouts you can tailor them to your existing training. Good luck.
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Old 04-27-2006, 11:44 AM   #6
Roger Harrell
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Crossfit is one of the most adaptable programs to little or no equipment. Yeah, it's more optimal if you have a gym outfitted with all the CF recommended goodies, but increadible fitness can be acheived with just your bodyweight and the ground. The CF concepts can be applied to pretty much any situation.
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Old 04-27-2006, 02:45 PM   #7
Tyler Fainstat
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Thanks very much for all the feedback! I expect that all the Latino´s in my gym will laugh at the wild gringo doing a rather non-traditional routine in a rather non-traditional manner- although they already laugh at me so this will not really be any different.

I am really excited to get going on crossfit- thanks again for the feedback.

cheers, tyler
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Old 04-27-2006, 02:49 PM   #8
David Wood
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Tyler: Check out the "fitness" links at

Jesse Woody puts up an bodyweight-only WOD (workout of the day) that is essentially CrossFit in spirit.

The link below should take you directly to his WODs: nid=12&id=37

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