In every workout, strive for consistent mechanics before increasing intensity. Cpl. 2--CFID 691119 Division -- Age 34 Height 5'6" Weight 165 lb Affiliate -- Bio. When substituting aerobic exercises, use comparable time intervals. If so, when you are well-rested, row for that long and see what distance you cover. Use that distance for the WOD. Many movements can take the place of rope climbs. 1 Snatch Pull . for men and 35 lb. Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar. Workout Pacing: Pick a pace that is 2-3sec/100m slower than your 1-mile PR pace. Because you can’t throw dumbbells or a bar in the air, use about twice the specified ball weight and do the reps as explosively as possible. I have mobility issues with my ankle that I broke. Detailed instructions on scaling can be found in the “CrossFit Level 1 Training Guide” and the CrossFit Journal. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. OPEN . Support all or most of your body weight while working with similar pressing movements, using assistance or shortening the range of motion. CrossFit . Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m . 1 --CFID 702456 Division -- Age 47 Height 5'3" Weight 170 lb Affiliate -- Stats. “See-saw” towel pull-ups are also an option. Towel pull-ups are one great option. CFID 260539 Division Men Age 33 Height 196 cm Weight 222 lb Affiliate Blitz CrossFit. I'm Derek Weida. Wrap Up: Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options. It's a fine substitute, but make sure you apply the proper conversions: Run 200m = row 250m Run 400m = row 500m Run 800m = row 1000m Etc. Start with 400 m run then: 21-18-15-12-9-6-3 of: Wall balls 20/14 V-ups Box Jumps 24/20 Finish with 400 m run. Not sure if anyone would know. ... but CrossFit has been the next step of my recovery journey. 31 year old Wounded Veteran from St. Paul, MN. A coach/spotter can also help you work the eccentric in this manner, perhaps offering assistance on the concentric portion as well. 400m Run ; Hero WOD ‘Ernie’ is a tribute to British Army veteran Lee Andrew Earnshaw. Injuries, flexibility issues, training history, day-to-day mindset and energy, and many other factors will influence your decisions. Stats. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Former olympic rower, medical doctor, coach and crossfitter ... Sprint 400m -- Run 5k : 18:44 : for women, and count each rep as 10 m. Keep in mind that the effects of one movement are not exaactly the same as the effects of another. Remember this: In general, substitutions and scaling preserve the intended effects of the original workout. Created on May 24, 2012 using FlipShare. Partner A will run 400 meters, while Partner B completes as many rounds/reps of the AMRAP. For example, if you run 400 m in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. This is fairly unscientific, and I've always found rowing (particularly when already tired) more difficult than running, but... Do you know (roughly) your 400m time? Zach Pine of Crossfit Santa Cruz Central and Chris Spealer of Crossfit Park City I can't run today because of shin splints, but I do have a rowing machine. Try lying over an exercise ball with feet hooked under a bench or bar. 5 Rounds for Time::30 Seconds Handstand. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal hosts of modifications for any movement. Explode off the ground as quickly as possible and repeat for the required number of repetitions. For more realism, set one hand high and one hand low on the towel. Dumbbell or barbell thrusters often work well. Year Division Overall Rank ... Sprint 400m -- Run 5k : 27:01 : 20 Air Squats. Stats . But if a WOD has a 400m run only once, I actually double it to 800m row. Here's a fun look at some of their techniques. Personal training iets voor jou? I could comfortably run 400m splits in 1:30, i was doing 500m on the bike in 1:17 so i wouls suggest stay within 2-2.7 range. Personally I feel like I'm working harder if I row the same distance I would have run. "Nutts" 10 Handstand Push Ups 15 Deadlifts@205 25 30" box jumps 50 pull-ups 100 10',20lb wall balls 200 Double unders 400M run with 45 LB plate **Bert** For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees --- U.S. Marine Cpl. Follow @CrossFitGames. New comments cannot be posted and votes cannot be cast. For Time: 400m Run . For example, 400m run is equivalent to a 500m row. Looks like you're using new Reddit on an old browser. Over two years ago, I was inspired to write an article on CrossFit and the 400 meters. At my box, if you can't/don't want to run, you row the same distance. The CrossFit Journal also contains resources to help you work the eccentric in this manner, perhaps assistance..., it 's more difficult set one hand low on the treadmill ) and run: 27:01 CrossFit! 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