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Workout of the Day Questions & performance regarding CrossFit's WOD |
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#1 |
Member
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Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
This one seems like the perfect example of why you should be a member of an affiliate rather than a Globo, but I need substitute recommendations...
Out of the 12 I'm going to have a lot of problems: Don't have the equipment for: 25 Ring dips 30 Wall ball shots, 20 pound ball 3 Rope climb ascents 25 Back extensions These will probably be frowned out or will be awkward: 50 Box jumps, 20 inch box 25 Walking lunge steps 20 Pull-ups And my skill and fitness levels will affect: 20 Double-unders 30 Kettlebell swings, 2 pood Normally I'm fairly happy coming up with my own subbing ideas, but I'm not quite sure what this WOD is about. If I just sub individual exercises, I'll still have the problem of running between a million stations. I'm tempted to go for "Row as far as you can in 15 mins" Thanks for any suggestions... |
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#2 |
Member
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Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
Hi mate, I feel your pain. I workout at a college gym that I drive past on my way home from work. Whilst its great for some things (I can move things about and make a mess etc) its not great for other things (no squat rack or pullup bars!)
Anyway, here's how I'd probably improvise this workout. I quite like the look of it and will def save it for when I get back to the wods after my current strength program. I'd do something like this, with a focus on intensity, rather than worrying too much about matching every movement perfectly. It may not be perfect but it'd still be a great workout ...as long as you keep the intensity. For time: 25 Walking lunge steps - Either 25 normal lunges or 5 walking, turn back, 5 more, turn etc 20 Pull-ups - body rows from smith machine or TRX rows 50 Box jumps, 20 inch box - gym has tractor tyres i can jump on. Try step ups onto a bench or a stack of aerobic steps 20 Double-unders - tuck jumps or single-unders 25 Ring dips - bar dips, bench dips or just pushups 20 Knees to elbows - got a smith machine to hang off? 30 Kettlebell swings, 2 pood - dumbell swings, or sub burpees instead 30 Sit-ups - floor or gym ball 20 Hang squat cleans, 35 pound dumbells 25 Back extensions - Supermans 30 Wall ball shots, 20 pound ball - use whatever ball is available - throw it higher! or do dumbell thrusters with 10kg dumbells 3 Rope climb ascents - towel pullups or one-armed rows hope that gives you some ideas |
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#3 |
Member
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Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
Thanks Luke, definitely some useful stuff there.
I guess the decision I'm trying to make is to try a heavily subbed version of this WOD and still have to run around the gym or just to sub the whole thing for something more Globo-friendly. Normally with metcon or strength WODs the subs seem quite obvious, but this is a bit different. |
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#4 | |
Member
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Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
Quote:
I did it quite often - I'd try to follow the wods, but then on days when something I had no equipment for or anything even close, ie, muscleups, ring dips etc, I'd do something totally different like o-lifts or pick a random wod from the archives that I could do ...but the problem is not knowing what will come up tomorrow! Say you did your ME rowing today, then tomorrow a WOD with a ton of rowing pops up, you might end up in another conundrum and have to come up with another workout! (I know rowing two days in a row won't kill you but you know what I mean) For this wod (or an approximation of it), can you not cobble together all the bits you'd need into one corner or something, rather than running about the place? Depends on how 'globo' the gym is I suppose. |
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#5 |
Member
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Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
Thanks Luke. Did what you said - figured I wasn't about to break any records and walked around the gym and made stuff up as I went along. And guess what? The end result still finished me.
My next job is to work on intensity. I need that drive to keep going when my body's saying it can't... |
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#6 |
Member
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Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"
i workout at a globo and did a pretty similar sub
25 Walking lunge steps - normal 20 Pull-ups - normal 50 Box jumps, 20 inch box - 24" box jump. 20 Double-unders - normal 25 Ring dips - bar dips x3 = 75 bar dips 20 Knees to elbows - normal 30 Kettlebell swings, 2 pood - dumbell swings 70# 30 Sit-ups - normal with abmat 20 Hang squat cleans- 35 pound dumbells 25 Back extensions - normal 30 Wall ball shots, 20 pound ball - 20# dumbbell thrusters 3 Rope climb ascents - towel pullups |
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