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Exercises Movements, technique & proper execution

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Old 03-18-2007, 03:41 PM   #1
John Rowland
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Got a few questions on some of the exercises. As far as rows go I have no rowing machine, kettle balls or medicine ball where I am at atm so if a WOD calls for those things I have no way to use them. Now as far as rows go I was assuming I could just run i place of the rows but not to sure how that equates to rowing distance wise...was just gonna have to do sprints and hope that did the trick but wasnt sure on distance. Was thinkin instead of kettle balls just use a dumbell, not sure if the weight evens out to the same and can be used as such. But my biggest thing is the medicine ball. I read on some of the post about usin sandbags and I got plenty of those but if my memory serves correctly sandbags dont bounce on walls lol. Anyone have any alternate exercises for the lack of equipmet or alternate means to make the same stuff?
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Old 03-18-2007, 04:59 PM   #2
Blair Robert Lowe
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I use a dumbbell instead. I didn't see a rower one day so thought I'd do KB swings instead of rows. I guess ya could do squat high pull or something to simulate a row.

You can make a ball somehow I figure. Get some sports ball and fill it with sand. Remember those old slightly deflated dodgeballs in slaughterball?

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Old 03-18-2007, 08:27 PM   #3
Jason Needler
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You can substitute running for rowing, just use the same distance (if I remember the FAQ correctly).

Dumbell isn't exactly the same as a kettleball, but close enough.

Blair is right on with the make your own solution to medicine balls. I read somewhere around here that old basketballs make good shells for medicine balls.

Keep after it!
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Old 03-19-2007, 06:58 AM   #4
John Rowland
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Thanks guuys...now to find me some PVC rings so I can stop usin the straight dip bar, will have to figure somthin out with teh sandbag thing or just order one and have it sent overher to me heh.
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Old 03-19-2007, 09:58 AM   #5
Becca Borawski
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From the FAQ:

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don�t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp�s, 1K row = 100 sdhp�s, 500 meter row = 50 sdhp�s

There's a whole section on substitutions in the FAQ:

http://www.crossfit.com/cf-info/faq.html

Also, 500m row = 400m run
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Old 03-19-2007, 10:37 AM   #6
John Rowland
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Thanks Becca, and what can i say I am sorda knew atm so I got lots of questions =p
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Old 03-19-2007, 10:48 AM   #7
Becca Borawski
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Hey, we've all been there - no worries! :-)
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