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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 01-17-2006, 06:03 AM   #1
Ross Goldsmith
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New to Cross fit and I love it. I can't do all wod because I don't have access to a chinning bar or a good wieght set. What could I do for a sub for pull up? Jus wondering. Thanks for a great site.
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Old 01-17-2006, 07:01 AM   #2
Michael Keller
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From the FAQ's:

3.7. What if I can't do pullups?

Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)
Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)
Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.
Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift
Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . .
All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster.
But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood
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Old 01-17-2006, 08:42 AM   #3
Ross Goldsmith
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Thanks, Michael
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Old 01-18-2006, 03:01 PM   #4
Paul Findley
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OP Said: "I can't do all wod because I don't have access to a chinning bar"

look for playgrounds, low treelimbs, the trim above a doorjam:wink:

(Message edited by paul on January 18, 2006)
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