I don't have a rower. Could I substitute some amount of jumping rope for the rowing 500 meters (if it's a decent sub, how long should I go)? Would there be a better substitute?

Thanks
Scott

You can substitute running for rowing.

Personally, I like high pulls w/ a 45# bar if a rower is unavailable.

in a recent WOD (April 1) Sumo Deadlift High Pulls were substituted for rowing. 200 SDHP's with a 45 pound bar were subbed in place of rowing 2km. So using that formula I would guess that 50 SDHP's would sub for a 500m row.

just checked April 1 WOD and it is all broken down there 50 SDHP's is correct for a 500m row

I don't really want to post this...

16:04

12:42

It always looks so easy on paper...but by the time I started my second 400, I could see Pukie across the gym, trying to catch my eye. I ignored the litte bastard though.

here's a new guy question...what's a burpee? can't find it on the exercise page.

23:44 - burpees with a 6" jump to the thick pullup bar + a pullup each rep

Couldn't seem to get it together for the rowing this morning; averaged a poor 2:16 each round.

I had read about adding the jump/pullup to burpees and thought it was a great idea. Now that I've done it - oh my. I have enough trouble with the jump at the end, much less having to aim and be able to grab a target. I completely missed the bar twice and had to redo those attempts; four times I barely caught the bar but did manage finger pullups. And just to make things more interesting, I successfully slammed the top of my head into a floor joist when I caught the bar a little outside the "safe" zone. No more smooth transitions into the jump/catch - I was stopping and judging the distance before jumping after that!

At least the running was one of my better efforts - I was able to dig in and come up with a bit more to sprint hard up the hills on the farm course.

I'm glad tomorrow is a rest day - my grip is fried, my back and legs are sore and I need to ice my head!

Mike, for a demo of the burpee, go to...
http://www.rossboxing.com

Sorry, the exact site is...
http://www.warriorforce.com/articles/burpeeclip.htm
It's a video clip of the burpee...g

subbed 24kg kb swings for rowing.

kb swings - 30/25/25
burpees - 15/15/15
Run .25mile - x/x/x

TIME - 25:18

This was a tough one.

thanks for the web address george. those don't look like a whole lot of fun. guess i'll find out soon enough.

28:41. I substituted the 50 Sumo High Pulls with a 45 lb. bar. They wear out your traps after a while. I did the jumping burpees. They were tough after the High Pulls. I found myself completely out of breath on a number of occasions, and when I say completely, I mean COMPLETELY, like when you swim a length of the pool underwater, and have to push the last few yards.

I did some chain pullups before the WOD. 9 sets of three. 3 with 9 lb. 3 with 6, and 3 attempting to get airborn over the bar, with no weight.

I also did sumo high pulls instead of rowing. Should get my C2 next week.
Time 15:54

The second day of my 56th year didnt go so smoothly as hoped. After sparring all the teenagers in my karate class this am, I decided to experience a real workout; unfortunately I experienced todays WOD for a full 22:02 mins. the burpees just killed me. I'm glad tomorrow is a REST day!

19:25

Finished up with some medicine ball rotational ab work.

Yeah...it always looks so easy until you get right in the middle of it.

3 rounds for time of:
Row 500 meters (1:43/1:48/1:52)
21 Burpees (10,7,4/7,7,7/7,7,7)
Run 400 meters (1:58/1:56/2:02)

TOTAL TIME=25:18
Ave. HR=154 b/m

Coach, great 2 day combo! The body really loved doing the row and burpees after yesterday's 20 rds!
My 1/4 mile took a big pathetic hit today (normally times are ~1:30 for the WODs), don't know if my measurement is off by 50-75 yds (my bike odometer only goes to the nearest 1/10 of a mile) or the last 2 days just kicked my arse... I'll assume the latter and just push it harder next time.

18:00

Rowing was great... burpees and running killed me!

Only 2 rounds. I'd like to offer some great excuse, but even that was a sheer act of the will. Not that I needed a reminder of how much I hate burpees, this WOD just re-affirms that fact, of which, I'm sure we all would agree.
A miserable 18 something.
Have a nice day of rest (D.O.R ?)

18:57

Subbed sledgehammer swinging for the rowing; 60 swings per round.This taxed me almost as much as the burpees which were brutal as usual.Running definitely needs improvement.

18:00

I haven't run this much since Ultimate Frisbee in college! Keep'm coming Coach.

I'm using Crossfit to train for my Black Belt test in a Kyokushinkai style of karate called Tenkara in September. If these workouts don't get me into fighting shape, nothing will!

18.07
felt good

26:20 -- terrible heartburn from the burpees.

24:05
felt bad.

If it doens't kill you, it makes you stronger. If this is the case then I have the feeling that burpees are going to make us pretty damn strong 'cause I feel like I'm about to die while doing them (and this is without doing the pull-up - holy crap, Kelly). Subbed the 50 high pulls in place of the rowing. Had to take a quick breather break during the last two sets of burpees and after the second round was finished (in order to avoid pukie). Total time was 18:59.

Burpees Rule!

Try burpees using the Tabata method.Talk about a Pukie session!

Matt, don't be giving Coach any ideas! :)

Kelly-I'm sure Coach already has it in the works.
And you shouldn't be worried.You would probably breeze through a session of Tabata burpees without even breaking a sweat!
Seriously though Kelly, your work ethic and accomplishments have been an inspiration to me since I started doing Crossfit.Keep up the excellent work!

18:48
did sumo high pulls with 2x20#db's, varied the burpee's to maintain the steady rate, adding some jumps, some push-ups

Thanks for the kind words Matt! I do love working out and enjoy most of the challenges that Coach creates. But I have a strong suspicion that Tabata burpees followed by Tabata HSPUS might give Pukie a good excuse to visit...:)

great WOD! I thrashed myself around the 3 reps of 3 exercises in 11:12. The rowing is the hardest aspect for me.

Almost met pukie today for the first time.

total time 20:15

We have one damn rower at my gym and I was having a terrrible time keeping my feet strapped. Then some old lady bumped me in the head when she walked by and didn't even acknowledge it. Good Times none the less.

very light, took my time, had a hard day of ouside work

30 min

19:16

Felt great today, got lots of weird looks at the gym when I did the Burpees.

Well, hell, I didn't realize this was for 3 rounds, and did a full 5 rounds (talk about a glutton for punishment!)

33 minutes for five rounds. I guess 3 would have been about 19 or 20 . . .

Pukie was definitely close by after the last couple of rows . . . I pulled 1:45 on each of the last 3 rows, and nearly passed out.

A pathetic 25:38. Felt strong early, not so strong after I got to the second round of burpees. Had sweat pouring off my face and felt like I was the only one in the whole gym sweating.