My gym doesn't have a rower. Any suggestions for a substitute?

Egad! Nice facial expressions on those BTB Tabata Squats. Now I know there will never be a mirror in my home gym.

Noah...Sumo Deadlift High Pulls (SDHPs) are the defacto substitute. 45lb. Olympic bar, 10 reps per 100m.

Rad vid...I wish I was there...

I do these in one of my classes... it gets them every time.

How strange ... I'm a couple weeks behind, did the 10K row from 050129 yesterday afternoon and was thinking a run/row couplet would be a great WOD!

BTW shaved 1:28 off my 10K row since the last effort a month earlier. It's all in the pacing, it seems.

John

Thanks Matt.

Those bottom to bottom tabata squats looked very intense. Who was that woman in the puple pants going crazy? What was the best score?

I just want a take a sec to thank everybody who put together the Crossfit Live show tonight. It was really a cool deal. Coach, thanks for your time and your help. For everyone who missed it, check out the archives when they go up. It was really awesome, and you should check out the next one.

Rob,

That's Annie Sakamoto and she is one of the CrossFit HQ Elite.

To quote Eugene http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=21&post=28995#POST28995 "she’s a friggen machine." Also, check out her impressive pull-up demonstration with Cill from the September 4, 2004 WOD @ http://www.crossfit.com/cf-video/pull-up_7.wmv

Oh man. Just when I thought I put the horror of that moment behind me you had to have a video posted on the internet. Luckily I was spared close-ups on my contorted face.

Nice.

-D.

I only got to listen to about half of the Crossfit Live show last night due to being a wuss and going to bed(I am on the east coast), but it was great. I want to express my thanks to Coach and Lauren(and everyone else involved) for giving us this wonderful resource and so much more.

Thanks,
Brian

I second brian g's sentiments. We east coasters need our sleep if we're going to follow Robb's recovery instructions. I'll check out the second hour when it gets to the archives. Great first hour!!

Subbed 2 minute bike for 400 meter run.
Total time= 24:30

total time= 19.45

legs felt like they belonged to someone else after about the 3rd set!

good one.

25:11

Who do you have to sleep with to get a treadmill at this gym?

Because it was so busy I did:

4xRow 500m
1xRun 400m
1xRow 500m
1xRun 400m
2xRow 500m
1xRun 400m

Took a short 10-20s break between consecutive rows. Cooled down with max no kip pull ups with 10lb plate strapped to me: 14 reps.

We've got a 1-10 resistance setting on our rower. What should it be set at for these workouts? Anyone?

20:41

Had a rower and treadmill all to myself this morning, and felt pretty good throughout.

The best part of the tabata video was hearing everybody scream when the rest periods were over and they had to come out of the hole.

as RX'd
16:40 craving a rest day
Jeff

20:55

legs felt like hammered sh*t after yesterday

What a great video! I was laughing and "ouch"ing and "awe man"ing (that would be directed to annie) during the whole thing. I've been resting in the up postition per the exercises video on the tabata squat. I'll have to try that next time.

I got my girlfriend to do yesterday's WOD with me - WOOHOO! It was her first WOD and I'm proud of her.

Raimie
Pull: 9/8/2/8/7/6/6/5 (51) (first 3 95#assist, then 125#)
Push: 9/12/10/6/6/5/5/4 (57)(all on knees)
Sit: 17/19/18/13/13/9/9/9 (107)
Squat: 15/16/16/15/15/15/14/17 (123)
Total: 338

Me
Pull: 11/6/3/4/2/3/2/1 (32)
Push: 23/17/9/8/6/7/7/7 (84)
Sit: 11/11/9/11/11/10/9/9 (81)
Squat: 16/15/15/16/15/15/17/19 (128)
Total: 325

I'll get in today's WOD in a little while, subing SDLHPs for the row and four laps around a B-ball court for 400m. Hopefully later today, I'm meeting a buddy of mine to help on my clean and snatch forms and I'll catch up on Saturday's WOD.

19'35"

Dennis,

I think the damper setting if you set to 4 is the equivalent to actually rowing on water....

Feel free anyone else to jump in if i'm wrong?

ps. that's on a concept II.

25:00

Rows were embarrassingly slow. Ran low on gas in the tank today.

Buried in snow here in NY, no running today. Just did 5K row, 23.02. Can't wait to get back to the gym for a makeup on yesterday's tabatas (hah).

Bobby R
pull: 15/8/8/6/10/8/6/10 = 71
push: 22/16/9/7/7/7/7/7 = 82
sit: 11/11/9/7/8/8/7/7 = 68
squat:12/11/10/8/8/10/9/10 = 78
total 299
John L
pull: 13/20/14/10/10/9/10/11 = 97
push: 28/13/8/7/7/8/6/6 = 83
sit: 17/17/13/8/11/10/9/8 = 93
squat: 17/13/10/11/12/11/10/12 = 96
total 369

I felt a little sick after this one, thanks coach!!

22:46 - continuing to learn POSE running...I am really not enjoying running with rubber tubes around my ankles and heads over my head. It became difficult not to heel strike as I fatigued. I never knew my hams and calves could work so much when running!

TGU: 52x3/3 36x3/3 Almost needed dental work after losing the kb on the third 52# left hand rep.

15 USMC pullups

OH squats: 45/65/85/95/105x3 - why I did TGUs before OH squats I'll never understand. I would have had a comfortable 105x5 if I had planned properly.

10# clubbell taskmasters: 3x5/5

I posted several days ago about substituting running around a b-ball court for the 400m and I'm pretty sure my math was wrong. Here are the correct conversions, I'm pretty sure:

Court: 94'(28.65m) long by 50'(15.24m) wide
Total around = 87.8m or
Once up and down = 57.3m

So either 4.5 times around court or
7 times up and down (baseline to baseline and back = 1)

robp-

Unless you're running a high school court. They are 10 feet shorter. So just shy of 5 laps will be 400m. Or just shy of down and back 8 times.

Too much snow in the Hub for running.
50 SDHPs for 500 meter row and 200 rope skips for 400 meter run.

Time = 19:53

23:46 as Rx'd
bwt 204

Come on my fellow clydesdale's, post those times. If we can't beat the skinny's guy's times, we'll beat them in quantity!

Did SDHP for row and ran outside

Time: 20:32
bw 225

Had to sub w/SDHPs - 16:58.14

WOD was #2. Started the day with a Run(3)-Swim(1)-Run(2). Gotta go catch a plane now.

26.50

SDHP x 50 for row, 200 "knees-high" skips for run.

Absolutely dead, greeted pukie from afar again.

Won't be doing aditional work today either. Didn't get up in time to workout this morning for one reason or another, but no excuses next time.

Oh, and BTW, Rage Against the Machine makes for fantastic workout music, I highly recommend it. Every time you start to rest on your laurels, the lead singer shouts "COME ON!" or "BRING THAT S%@T IN!" or something similar!

Great bodywieght combos, really messed me, long meeting with gaggie and finally his cousin pukie. Thank yous to the crew of CF,Coach, luaren for helping me make make guys (my platoon) tops in PT for three months straight and on a personal note thanks to CF in general for getting me a shot at SFAS which I should be in soon unless we come up on order for the "box" here soon. Again thanks to everyone and "No Slack"

LT. T

24:35 as rx'ed
first time rowing, not sure if the technique is quite there...

Yes Rage is awesome workout music...try "Wake-Up"...that one gets me going...also there's alot of Busta Rhymes songs that keep me motivated.

Aush

I'm definately feeling the debut album by killswitch engage for its abilities to make my lifting/runnning faster and stronger!

27:18

Subbed 50 SDHP's with 45# for rows. .25mi on t-mill. Got really wobbly in the last 2 rounds. Also, I never row, but SDHP's really fry my shoulders. This always slows me down.

25:14, subbing 45# SDHP for rowing

Nice video! Once again, the Annie Sakimoto Fan Club grows by leaps and bounds!
Missed CrossFit Live last night due to celebration of #1 daughter's 18th (surprise party at Super Mex!! carnitas! yum!). Having to play drastic catch up and will have to listen to the archives in bits and pieces!
To all others in So Cal, get to high ground and keep your powder dry!

28:07

rows on concept 2 without timer so: 3 minutes (100/97/99/100/100 pulls)
run around track about 425 meters

29:39:19 as Rx'd, bw 258.

22:06
bwt 220
will run faster next time.

HQ today for a 15 DLs/400m run. Repeat x 5. BW 205, used 185# for DLs. Had to modify the remainder of the workout--cut my fingers pretty bad while cooking this weekend.

Five times around BB court for 400m.

38 mins at 294lbs.

Felt like I was shot in the right hip joint after the last round, deep burning pain. Hurts to sit in a chair right now. Think I'll stick to the high pulls from here on out.

26:07. Great workout! Warmup was CF warmup + pushups x3. Cooled down with 3 sets each; N-ups, lying leg raises, v-sits and v-ups and 30 sec handstand holds.

i wouldnt recommend running the 400s as laps around a bball court especially if you run them all the same direction (clockwise or counterclockwise). each lap is 4 sharp turns at high speed and your knees and illiotibial band will be hating you. thats just from my experience though.

26:06
My weeks flu has settled into bronchitis...which has cut my endurance in half...
I paced this one beginning the first round somewhat easy and going faster with each successive round...final round @ 4:00. Felt good to finish strong for once with Crossfit!

24:42

BWT 222 and coming down

26:53 including the time it took to get a fleese top on, go upstairs and out the front door X 5.

Scaled this one down a little bit.

50 SDHP
400m jog
40 SDHP
400m jog
30 SDHP
400m jog
20 SDHP
400m jog
10 SDHP
400m jog

Time: 20:35
BW: 200#
Ran in the snow and 20 degree weather, Greenwich, NY.

Running is definitely not my strongest point, but I'm working on it. Workout left me dizzy and nauseated for at least an hour afterwards. Looking forward to resting tomorrow.

Did Sat and Sun workout this morning. Was out of town this weekend. Front squats 155x3/165x3/185x3
split jerk 155x3x2/165x3
hang squat clean 135x3/155x3/165x3
followed by sun
pullups 12/8/6/5/6/6/5/6=54
pushups 21/17/12/13/10/9/9/8=99
situps 18/16/15/15/16/16/15/15=126
squats 18/18/19/17/17/16/20/19=144
Total=423
Gonna try and run later, but back is sore so we'll see.

Sub'd 50 SDHP with 45 lb bar for rows
Ran 400 meters on treadmill

Time: 19:57
Bwt: 210 - yes, another 200+ Crossfitter

After yesterday's dismal performance (I felt like I was in slow motion yesterday), I needed to step up and perform better.

UPSTATE NEW YORKERS!!

We may have enough crossfit participants for a get together. Picc & I live in Niskayuna & Saratoga respectively. We should talk amongst ourselves and arrange a Welcome to Spring outside workout.

Let me know what you think.

CF Warmup x 3
19:55

rowed the whole thing so that I didnt have to pack my son into a stroller each run, 4500 meter row 19:27

HOLY GEEZ ANNIE!!

That b2b video was hilarious. Everybody's screaming in pain except miss smartass Sakamoto. Hahaha. Sign me up for the fan club. Annie, you rock.

25:50 subbing SDHPs for row and baseline to baseline and back seven times for 400m. Having to stop and start the other direction on the runs slowed me down a bit, but no excuses.

Chris, I'm pretty sure I'm running on a college/NBA sized court.

ediddy, I did Thursays WOD around the court, switching after four laps, but today I did the back and forth, sort of like suicides for that very reason. You lose about the same time taking the turns as you do stopping and starting, but the turns put a lot more strain on the knees and ankles like you said. Thanks for the point out on that possible cause of some lower joint problems.

With the SDHPs, are you supposed to bend more in the legs or the back or equally in both? Would it be better in this situation (subbing for row) if you stood on a box so that you could go deeper? I try to visualize the row movement in my head when I do this, but it's awkward at times.

Time 22:10 but used a treadmill for the runs. Happy about time...nearly beat 2 mins. for each 500 meter row. I love the row. Row, row, row....Excellent WOD. Happy to do it again and see if I can beat this time.

did an Everett style workout

Snatch up to 165lbs
Snatch balance up to 155lbs
barbell rows up to 255lbs ( each row taken from ground)

Mini X-fit 4 rounds of
3 snatches 3 cleans each arm moving from the
1 pood to the
1 1/2 pood to the
2 pood

4 rounds
200 meter run 2min rest

16:35

Subbed 50 SDLHP @ 45# for row. Great workout!

Wife: 24:49

Subbed 50 SDLHP @ 35# for row. Only 1st 30 sec and cool-down were "in zone" according to HR monitor.

18:45 @ Rx'd

28:35 as Rx'd

I am amazed at how close my rowing and running times are.

sub 50 SDLHP
18:18

4 mi. run in 36:00
WOD in 27:25

30 mins dead. Subbed sumo high pull pulls with a sandbag for the rows. Made the grip work interesting.

Posted yesterday as John P., not realizing that there are about four other guys on here with the same name. Sorry to anyone I confused.

Anyways, was snowed out of my gym (where the rower is), so I subbed a 10k run. 45 mins, including a few waits at intersections, one car splashing incident, and one fall into a snow bank. I love New England.

25:00 5 rds.
3 mins. jumprope
2 mins. spinbike

Did a few hours of backcountry skiing; excellent weather, felt great, trashed my heels though.

Finished as perscribed in 22.39.

32:10. Subbed SDHP. Back in major spasm for much of it, until I smartened up and kept my sweatshirt on after my runs outside. I did a load of back-bending yardwork yesterday. Last run pretty strong.

Me and Joe did a caveman workout today, we cut down a tree with an axe.... and a chain saw. I am sure cavemen would have used one if they had one. Our shoulders, back and glutes are hurting a little. We are both still a bit sore from yesterday so we are going to eat and rest tonight. For dinner we had roast beef, green beans and a few potatos cooked with the beef, I guess thats paleo except for the potatoes.

The Performance Menu is as listed under yesterdays WOD is excellent! I really liked the article by Art De Vany.

Late workout again today. I subbed sdhps with a 36# kettlebell + 10# ankle weights velcroed around it. The handle is thick, so it taxes the grip, but I think it mimics the c2 rowing motion more closely. That way the sumo stance doesn't have to be so extreme. Any thoughts?

I subbed 200 jump ropes per 400m run.

Time: 20:59.

No extras for me today either, Gally. I did some yard work instead.

BW = 250

22:57:16 as prescribed. Loved it and I really hate running!

As prescribed in 23:53. Left arm about to fall off due to previous WODs and me STRUGGLING to do a muscle-up yesterday. I am so frickin close.

1st day back from a back injury

1st set 55# kettlebell 50 SDHP's for rowing
dropped down to 25# db for the rest of the sets
35:50 for time

22:10 as Rx'd.

25:18

Been busy lately getting ready for my PST, and a lot of stuff going on at work and school so I wasn't able to get to some of the WODs over the weekend. Made up for it today by doing Thurs, Sat, Sun, and today's all in the last couple of hours.

Started out with a 4 mile run on the beach in boots, 28:47.

Thursday's WOD: 20:05
Squats broken on 2nd and 3rd round 50/25 and 25 x 3.

4 rounds of 30 pushups/30 situps/15 pullups

Saturday's WOD:
HSC - 115x3/125x3/135x3
Front Squat - 135x3/155x3/175x3
Push Jerk - 135x3/145x3/155x3

Sunday's WOD:
Pushups: 23/20/16/15/13/12/10/9=118
Situps: 20/20/19/15/13/12/10/10=119
Pullups: 15/13/8/6/4/4/3/3=56
Did not do the squats.

Today's WOD: 19:37

Time: 28:15
Subbed the rows with SDHP's. Ran on treadmill.
I can't believe I didn't meet pukie. I just about lost it during the last round of rows. My knee was a none issue untill the last run. Now it's freakin' killing me.

Medicine ball pulls with 10lbs ball:
6/5/4

C&J's 90 X 1 X 8

21:31 as prescribed...

for those that want to know what setting you should row at the answer is anyone you want. it doesn't matter one bit.

The below is from Concepts own site.
(I had a better link to a different site that explained it better but I can't find it)

Where is the damper set during races? Is there a damper setting where I will perform best?

There is no required damper setting for races or time trials on the Concept 2 Indoor Rower. You are free to choose the setting you prefer so long as you do not change it once you have started to row.

Preferred damper setting is highly subjective, depending on body type, conditioning level, and rowing style. Our surveys of top finishers at the British Championships indicate most excel at the low to mid range damper settings (between 1 and 6). Suggestion: once per week for one month do a 2000 metre time trial at race pace. On week one, set the damper at 2, for week 2, set it at 4 and so on. Pick the damper setting that allows you to perform best.

The electronic monitor on the Concept 2 Indoor Rower is not simply a revolution or speed counter: it measures rate of acceleration, max. speed, and rate of deceleration of the flywheel on each stroke and recalibrates between strokes. Therefore it calculates power produced/distance rowed precisely regardless of damper setting. Hence competitors are able to choose a damper setting according to their personal preference.

Was i the only one that felt like they were watching the Tabata squats from inside a teacup at Disneyland...

15 min

Had to sub 3 x bleacher ascents for the rowing today to baby my back... still. The 3 ascents are roughly equal to 108 normal sized stairs.

no prob, Rob...just trying to help others avoid some unnecessary pain and injury. suicides are a much better way of tackling the 400s.

didnt want to run up/down stairs b/w the rower and the treadmill and im absolutely sick of running on the treadmill, so i ran a mile outside to find out where im at. i was hoping for low 6s but got 6:39. im a little disappointed but it was about 40 degrees outside and windy, so it wasnt that bad. in the coming weeks im going to be working up to 1.5mi in 9min, so ill be doing something like Coach's advice to Chuck last night.

also, stopped by the gym later to see how those med ball pullups are. not too bad. my ball was one of the hard ones you can bounce that is unfortunately small and hard to hold between my legs. so i put it b/w my calves and got 12 pretty easily. i could possibly see 21 in my future...especially from the extra power from having mastered the kip.

26:05 noting that (A) getting out of the foot straps quickly got a bit tricky at about round # 3 (B) my out-and-back 400 meter route is really about 450 meters and (C) since I live on a hill, the “back” segment is always a bit tougher than the “out.”

This WOD was a real smoker for me; I was shooting to break 25:00 even. I didn’t meet Pukie but I shook hands with Spittle.

18:24
subbed rowing with sdhp's

Well, I guess I'm going to do like some of the cool kids and start two a days. I downloaded Stew Smith's 6 week running program (My run needs HELP). I won't hit the WOD today, but I'll pick it back up tomorrow when I start with the two-a-days.

TODAY:

Warmup/Stretch
5 rounds of:
1/4 mile (1:50)
50 crunches

5 rounds of agility drills

2 mile slow run

24:07 as RX'd. First time ever doing Crossfit (since WOD on Saturday). I am ready for the break day! This program rocks! (now if I could only straighten out my arms completely after the Tabata hell yesterday!).

21:53 as Rx'd, I was dragging ass during the 3rd and 4th rounds. This was my second workout today, the 80 degree sunny day was begging for an outside workout. So at 3:00 today I took my punching bag down (100 lbs.) and threw it around for 30 min.

BAH!

Well I started out well, no row so sub'd Sumo's...

10 for every 100...geez...anyway I did 25, was going to go back and try to get other 125, but since I'm playing command duty officer on my ship today I had to go handle some stupid stuff...cut my workout short...anyway I was doing the quarter mile in 1:15 each time by treadmill...my legs felt good after this one....no watch or clock to time dead's....

Aush

Bob Cornute...Rob Sheldon an I are in the area and would LOVE to get a team together. Email- livefree1984@yahoo.com

24:21 start to finish.
4 hrs. sleep.

Did yesterday's WOD as well.

pullups: 12/8/6/4/3/3/3/3 = 42
pushups: 23/18/15/10/8/8/4/4 = 90
squats: 16/15/15/15/15/15/15/15 = 121
situps: 22/20/18/16/15/15/15/15 = 126
total = 379

took a 5 minute breather. pushups obviously a disappointment.

5 rounds of 500m rows/400m sprints: 22:14
really lost my steam on the 3rd set of rows!

This whupped me. 17:00 for 3 rounds (ran out of time).

Subbed SDHP for rows, and the 400s were run as 8 down and backs on a high school basketball court.

24:06

Five Rounds:

SDHP 16k kettlebell sub for rower (50 reps); 3/4 mile stationery bike sub for run.

25:31

treadmill and C2

Thanks!

Murph

27:40

22:36 as RX'd.

24:54 as Rx'd

Oh yeah, BW = 222 - Go Clydesdales !

20:26

Treadmill and rower right next to each other and no one tried to take one of them during my WOD. The work out gods were smiling on me:)

24:15 as Rx'd
Had to run stairs to get to track so my 400 times were slow. I did, however, get a PR on the rowing machine of 1:40 on my first set.

22:11. C2 and Treadmill. Good times.

-D.

Modified slightly
C2 Row 500 Meters
Run 1000 Meters
34:30

Late to the table as Ron N. will tell you

20:20

5 sets
row 500m
cross trainer 1/4 mi

right at 24:00, all row sets at 2:00, trainer at 2:15. Rest of time going between the two.
Can not run due to cut on bottom of foot

Finally back after nearly a week with a fever.

Did this one with Clubbell swipes instead of rowing:
run400m
Swipes 20lb clubsX30X30; drop to 15lb clubs X30X30X30
Time = 18:42'
Off to Crossfit North tomorrow.

23:15. treadmill and C2. hate the treadmill

SDHP 50, 30 pound bar
Run 400m

5 rounds for time of 24'01"90

ran five rounds of 1000 meters 500m row in 36:24

No better honor than to be quoted by Rutman!!
This time I'm later than him. All the pork chops are already gone!!
29:09 Freakin' slow!!
Then I have to post after Connor, who runs twice as far and kills my time!!
Jeff, put a leash on that kid!!!! ;-)
Great work stud!!

21:04

Subbed 50 SDHP's for 500m row.

24:49
500m rows with stairs and 400M run

Skipped due to injury.

Didn't time it overall, but each unit (500m row or 400m run) was just about dead-on at 2 minutes, with about 20 - 30 seconds transition between each one, so, I assume:

5 rounds, 2 exercises, 2 minutes each: 20 minutes
30 seconds transition 9 times = 4:30

Presumably, overall time 24:30 or so.

27:43

50 45# SDHP for 500m row

'We are practicing not weightlifting but commitment'

19:57
finished with weighted ring dips and bar pull-ups

26:17

Feelin' it.

I had to modify the WOD a bit. Instead of running 400 meters I did .25 miles on the Elliptical machine.

So my time was 28 minutes 34 seconds.

23:22

24:06

used a C2 (damper at 6) and a treadmill, no incline, 10 to 9.5 mph

19:35

Sub 50 SDHP w/ 20kg oly bar for rows. After the tabata squats yesterday and gymnastics last night, I need that rest day.

Because of my work schedule and the only gym that allows me to follow CrossFit parameters and protocol is at work, I try to fit all the CrossFit WODs I can in my work week.

Luckily I worked during my usual days off to pay for bills, something CrossFit can't really help me with (lol). So yeah this is a late entry.

Did this one after Fractured Fran.

Time was 25:22

Not bad and I was pooped before I did this one. The main point being the fact that I pushed and did it.