CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 12-15-2005, 09:18 PM   #1
Jeremiah J Mahan
 
Profile:  
Posts: n/a
Can someone explain Rows to me and how to do them. And if I don't have a machine, what can I do to substitute?
  Reply With Quote
Old 12-15-2005, 09:47 PM   #2
Andy Shirley
Member Andy Shirley is offline
 
Profile:
Join Date: Aug 2005
Location: Honoulu  HI
Posts: 1,552
I belive the standard substitution for rows in SDHP(sumo deadlift high pulls)
http://www.mitymous.net/weights/xfit...Substitutions5

What if I don't have a rowing machine?
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


http://www.crossfit.com/cf-info/excercise.html
  Reply With Quote
Old 12-15-2005, 10:43 PM   #3
Ryan Norman
Member Ryan Norman is offline
 
Profile:
Join Date: Oct 2004
Location: Carterville  Illinois
Posts: 78
Does anyone else think the substitute is harder than the real thing? I think we are being punished for not having a rower! The first time I tried to do 100 SDHP's with 135, I about puked. And I still had 3 or 4 rounds to go I think. Jees.
  Reply With Quote
Old 12-15-2005, 11:16 PM   #4
Russ Greene
Departed Russ Greene is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 637
Ryan,
They mean the 45 lb. bar, that's it. No 45 lb. plates on the side. 100 sdhps with 135 is a good workout in and of itself. I'm very impressed with your effort. How long did it take you?
  Reply With Quote
Old 12-16-2005, 10:07 AM   #5
James R. Climer
Member James R. Climer is offline
 
James R. Climer's Avatar
 
Profile:
Join Date: Jul 2004
Location: Paso Robles  California
Posts: 1,148
Ryan, the 45# SDLHP is already harder than the Concept II.

...w/135#, it's punishment for misunderstanding
  Reply With Quote
Old 12-16-2005, 09:22 PM   #6
Ryan Norman
Member Ryan Norman is offline
 
Profile:
Join Date: Oct 2004
Location: Carterville  Illinois
Posts: 78
Holy cow. I guess I deserve it for not reading clearly, huh?! Oh wow. How did I not understand that? I feel like a new guy now.

How long did it take? A LONG time. I hit the watch somewhere in the middle of the workout, but it wasnt going to be pretty. Well, live and learn. Im going to go hang my head now.
  Reply With Quote
Old 12-17-2005, 09:23 AM   #7
Ross Hunt
Member Ross Hunt is offline
 
Profile:
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
Take it easy on the high rep high pulls, guys.

I did reps of ~30-50 w/ snatch and clean grip a couple times of week for a couple weeks and ended up with a case of finger pain that knocked me out for a while. Build volume cautiously.

Just the two cents of someone with the grip of a little girl.:blush:
  Reply With Quote
Old 12-17-2005, 10:02 AM   #8
Matt Gagliardi
Member Matt Gagliardi is offline
 
Profile:
Join Date: Feb 2004
Location: Memphis  TN
Posts: 946
I'm not sure I'd agree that the SDHP is more difficult...but it is (IMO) slower and form tends to get scattershot as the reps increase.

IMO, it's a great sub when done correctly because it mimics the actual motion of rowing on the C2 so well. But if given the choice, I'll take a C2 over SDHPs every time.
  Reply With Quote
Old 12-17-2005, 02:25 PM   #9
James R. Climer
Member James R. Climer is offline
 
James R. Climer's Avatar
 
Profile:
Join Date: Jul 2004
Location: Paso Robles  California
Posts: 1,148
Matt, it feels like you cut your post short. Please expound on the reason for your preference, I already figure it's about which is more difficult....but it would be interesting to hear your take on the subject.

I agree with you on the speed advantage of the rower, but I'm way more spent after the high pulls than on the Concept II.
  Reply With Quote
Old 12-17-2005, 05:50 PM   #10
David Wood
Departed David Wood is offline
 
Profile:
Join Date: Oct 2002
 
Posts: 3,303
I like swings rather than the SDHP as the rower sub.

Swings with a 1.5 pood (55 lb.) KB or DB don't mimic the rowing motion quite as well, but they seem to be less prone to form breakdown, they go quicker (i.e., the pace matches the rowing), and they impose a similar (if not greater) metabolic load (at least for me).
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
ROWS from the floor. Richard Boulet Exercises 1 05-27-2007 12:54 PM
Anyone have a sub for rows in FGB? Erik Preston Workout of the Day 4 06-21-2006 09:25 AM
New Sub for Rows Daniel Doiron Workout of the Day 7 04-20-2005 07:48 PM
"Renegade Rows" Greg Beesch Exercises 8 05-11-2004 09:43 AM
Upright rows Nick Cole Workout of the Day 2 04-30-2003 04:55 AM


All times are GMT -7. The time now is 03:27 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.