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Old 02-25-2005, 08:11 PM   #1
Amber Wu
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So I stumbled upon CrossFit a few months ago, and, like all of you, I fell in love. The message board has been a phenomenal resource to me for a while, so I decided to depend on you guys for help.

On Monday, I broke my left tibia and fibula cleanly through, and fractured my right shinbone. (Crashed into someone during soccer, hard.) I'll be in two casts (blue, fiberglass, and spiffy) for a couple months, and won't be able to put weight on my legs for a while.

Anyway, I was thinking that this would be a perfect opportunity for me to increase my upper-body strength and gymnastics skills. So far this week, I've been working mostly just on calisthenics (pull-ups, push-ups, dips, and sit-ups). The only equipment I'll have regular access to are parallettes, rings, and dumbbells (adjustable and Oly-plate-loading, so pretty beefy).

Do you guys have any suggestions regarding how I should go about this? Another question, probably more important- any advice as to metabolic conditioning, and how I can maintain as much lower-body strength as possible?

I'd like to keep myself as CrossFit as possible through these months.

What I'm most afraid of is that I'll feel sorry for myself and slack off- which will happen if my workout plan is too boring. I'm too used to the WOD and constant variation- spoiled, I know.

Thanks for any advice you might have!
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Old 02-25-2005, 09:58 PM   #2
Beth Moscov
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metabolic conditioning - tabata whatever you can do. Push ups, sit ups. pull ups. All three. Add whatever you need.

Don't slack off. When my husband was injured he tried to modify each day around his injury but it meant he didn't really know until the evening before what his workout might be.
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Old 02-26-2005, 07:22 AM   #3
Larry Lindenman
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Amber, first I've got to say: great spirit! I like the way you blew off your injury and proceeded to look at it as an oppurtunity, rather than a hurdle. Follow Beth's advise, keep metabolic conditioning high and work on your P-bars, handstands, presses, planches, etc.
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Old 02-26-2005, 10:00 AM   #4
Amber Wu
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Beth and Larry- thanks for the help! Yeah, I've been trying to crank out the Tabatas (with push-ups, pull-ups, dips, sit-ups, and ugly V-ups). I don't get the nice full-body burn that I get from thrusters, though, and I can't do B2B squats. I think what I miss most, even more than the Olympic lifts, are thrusters.

An issue that's been bothering me lately:
Is it worse to attempt to develop gymnastics positions using dumbbells than to work them through something like Coach Sommer's progressions, or stretch band assistance? If so, how much worse? Currently I'm working on upping the dumbbells toward 1/2 bodyweight for the planche, maltese, iron cross, and inverted cross. Is this going to make me progress slower than if I, say, worked on lowering the iron cross by degrees, or moving from tuck to straddle to full planche?

I'm also trying to improve my contact strength with my door frame, to help my climbing. My fingers are too weak for me to do all my pull-ups on it, but I can do some, and work static hangs. Should I get a hangboard/ rig a tiny woodie above my door? Working footwork is obviously out of the question, but improving contact strength would make me feel great.

Does anyone have ideas as to how to structure my training? So far, every day I do my lame Tabata Nothing as a WOD-surrogate: Tabata Pull-up, Push-up, Sit-up, Dip, and V-up. This comes close to matching the WOD in intensity if I really push myself, but there's no variation. Throughout the day I work skills in a GTG fashion- every 10 minutes I do six 5-second static holds, or something like that.

Thanks for your help!
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Old 02-27-2005, 04:25 PM   #5
Tyler Hass
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There are a lot of ways to mix it up. You can change the intervals.
You can do "as many rounds in ___ minutes" style workouts with a combination of bodyweight exercises.
You can to ladders or 10,9,8,7,6.... style workouts.
One I used to do frequently was to test how many reps of a particular exercise I could do in one minute.
And of course, you can also do pure strength work on the rings, with your dumbbells, paralllets, etc. Get a muscle-up if you don't already have one. Practice l-sits on the rings. You could shoot for Coach's standard of 3 minutes. CrossFit pretty regularly has 3,3,3,2,2,2,1,1,1 style workouts. You can play with variations of this format, like 54321, Density Training,etc.
Last year, I dislocated my knee, so I spent a couple months just focusing on the rings. At the time, I developed an iron cross. I practiced it with Jumpstretch bands mainly. I also practiced them with my crutches, for the couple weeks I was on those. I would just set the crutches so that they were level with my shoulders and then press down on them as hard as possible. I also would hop up and down a little bit to get an eccentric contraction.
Getting a fingerboard would be a great idea. You can also use Jumpstretch bands to bridge the gap between harder and harder holds. This is one thing that Timy Fairfield does (world class in bouldering).
Don't worry, there is a TON of stuff you can do to work around your injury. It's an opportunity to be a specialist for a while.

Tyler
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Old 02-27-2005, 05:15 PM   #6
Richard Belloff
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Amber,

I did not see any mention of isometrics in your new program. Does this makes sense to add them, esp for gymanstics positions, ie as close as you can get?

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