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

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Old 09-09-2005, 06:09 AM   #1
Hilary Thom
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I need a suggestion for workouts like today's where there is alternating runs and serious lifts. I can't run outside (I'm working in Iraq) and the treadmills and weights are in different buildings that I have to be escorted to. Does anyone have any ideas for substitutions that would give me a similar effect, but wouldn't require me making a fool of myself in front of the guards by running back and forth all the time? For some of the workouts, I can bring a set of dumbells over to the treadmills, but not for workouts like today's. Suggestions???
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Old 09-09-2005, 06:37 AM   #2
Craig Bucher
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Jump rope for an equilivent amount of time that the running would take. The FAQs have some common substitutions listed for this and other exercises, as well as being a good general resource.
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Old 09-09-2005, 07:08 AM   #3
Russ Greene
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18 Burpees = 400 m run
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Old 09-09-2005, 09:02 AM   #4
Matt Gagliardi
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What about loading a bar and bringing it over? I often do this when I'm stuck inside for some reason (bad storm, etc.). Or you could put on body armor, ruck, etc. until you're roughly at the right weights...then remove what you need to get the next weight.

And as others have mentioned, there is always the option of subbing in some other vaguely cardio excercise (jump rope, burpees, etc.) for the treadmill.
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Old 09-09-2005, 10:23 AM   #5
Adam Burella
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Dumbell swings, sumo deadlift high pulls, burpees, double unders...
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Old 09-14-2005, 12:01 PM   #6
Jeremy Jones
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I hit a heavy bag (30s per 100meters), do burpees (5-10 per 100meters, jumping with push up), swings (5-10 per 100meters).

There are more things, you are only limited by your imagination. Try to do the thing that will make everyone think you are the most crazy.
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Old 10-07-2005, 03:39 AM   #7
Michael Pietragallo
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Question (maybe a stupid one) about substituting DB thrusters for the Wall Ball; if the exercise calls for a 20 lb ball but you can substitute DB thrusters @ 40 lbs, is that a pair of 20 lb DBs or a pair of 40 lb DBs?


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Old 10-10-2005, 07:30 PM   #8
Nic Nakis
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I've seen guys throw in high rep jumping jacks for cardio when they were in a small space (jail...)
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Old 10-11-2005, 09:23 AM   #9
Kenneth Urakawa
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Other suggestions: Mountain climbers, quick step ups (on a fairly low box to keep it "cardio"), lateral or front-and-back hops (no jumprope needed :happy:), run in place, sledgehammering, med ball (or sand bag, rock, etc.) slams, run/side shuffle/backpedal/side shuffle in a 5-10 m square (can also do figure 8 pattern), psuedo-rowing machine with a low cable station and a physio ball or slick surface for a seat.

I'm sure there are more, but that's all that comes to mind off the top of my head.

Good luck!
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