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Exercises Movements, technique & proper execution

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Old 06-02-2010, 09:42 AM   #1
Stuart Oden
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No access to a barbell for thrusters... substitutions?

Hey guys... I'm doing Crossfit on a budget, which basically means that I have no access to any weights other than my 45lb kettlebell. A lot of the workouts call for work with thrusters, 95 lbs, etc... just wondering if my subbing is going to be okay or if I'm somehow cheating?

The reason I ask is because I read a thread on kalsu and some other WODs that call for thrusters, and I can't help but think that doing it with a 45 lb weight isn't the same as a barbell with some plates on it.

Anyone else out there in a similar situation that can comment?

Thanks!
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Old 06-02-2010, 09:52 AM   #2
Jason Wallis
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Re: No access to a barbell for thrusters... substitutions?

My Dad used to do overhead presses with a cooler filled with water.
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Old 06-02-2010, 09:55 AM   #3
Andrew Roden
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Re: No access to a barbell for thrusters... substitutions?

$10 for a duffle bag 1$ for a trash bag 3$ for duct tape. Fill with dirt. Squat and press....
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Old 06-02-2010, 09:58 AM   #4
Stuart Oden
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Re: No access to a barbell for thrusters... substitutions?

Interesting idea... do you recommend I put 135 lbs of dirt in there or should I reduce the weight somewhat to make up for the instability?
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Old 06-02-2010, 10:00 AM   #5
Jamie J. Skibicki
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Re: No access to a barbell for thrusters... substitutions?

I would get some sand bag and fill with various weights and use those to fill the duffel. 135 wil be rather diffiuclt to manage with a sandbag
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Old 06-02-2010, 11:11 AM   #6
Tim Nakashima
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Re: No access to a barbell for thrusters... substitutions?

Subbing is not cheating.

A sandbag with varying weights is a great idea and very versatile.

You can also find some big rocks of different weights to mix it up, or some other heavy things laying around that you can use.

A good sub for 95# thrusters would be one-armed thrusters with your 45# KB.
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Old 06-02-2010, 11:59 AM   #7
Matt Haxmeier
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Re: No access to a barbell for thrusters... substitutions?

My sandbags are duffel bags full of trashbags full of 20# bags of rubber mulch. They aren't as dense as sandbags so they would be bulky to thruster but feel better when they hit you in the face. I just configure them by adding or removing one of the interior bags of mulch.

Depending on what you have access to you could also try and get creative with barbells. Maybe lash together some rebar, or get an axle. Or I see a person on craigslist in israel selling some weights but it doesn't have any price listed.
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Old 06-03-2010, 01:18 AM   #8
David Meverden
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Re: No access to a barbell for thrusters... substitutions?

I think you should reduce the weight if you are going for a sandbag. I did a sandbag fran with 75# a long time ago and decided a 95# barbell would have been less painful of a workout. Sandbags can be brutal.
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Old 06-04-2010, 01:19 AM   #9
Blair Robert Lowe
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Re: No access to a barbell for thrusters... substitutions?

I've been pondering lately the idea of a burpee with a HS(PU) or HeSPU.
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Old 06-04-2010, 06:00 AM   #10
Aaron C Bennett
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Re: No access to a barbell for thrusters... substitutions?

Because of the awkwardness of the sandbag, I made mine 100lbs to do the 135lb lifts. I think I'm going to add a little more to it, but I won't make it 135. Overall, the sandbag was the best investment I made when I first started out with Crossfit, as I was in my apartment and was short on money and space (both to store gear and to do the lifts).
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