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Vita
02-08-2007, 10:39 AM
after taking a close look into cross-fit, i've decided to start doing WODs.

(note: i'd post this on CF.com, but registration is being reviewed...)


My problem is a short ceiling and limited equipment. i'm already subbing in thrusters for wall-ball, but my ceiling is so low that i hit the ceiling and had to limit my range of motion.

any good subs for thrusters (i cannot for the life of me think of anything suitable, maybe front squats to DB shoulder presses?)? (i'd go outside, but it's been below zero for a while, and don't want to risk illness until it gets above freezing...).

manowar669
02-08-2007, 10:48 AM
I suffer the same affliction, and have been doing CF for a while. Are you hitting the joists with the barbells? I arrange myself so that the plates fit between the joists. Sometimes I only load 35lb plates on the bar and add smaller plates to compensate (I shoulder press over 200lbs easy).

Vita
02-08-2007, 10:50 AM
finished ceiling so i can't work with that free space.

when i put my hands up in fists, they're about 1-2" from ceiling, so i won't even be able to load the bar, which is a total bummer...

ericg
02-08-2007, 10:52 AM
burpees are the sub for everything. :thumbup:

Vita
02-08-2007, 11:02 AM
burpees are the sub for everything. :thumbup:

ok, we can work with that. any recommendation for scaling them to say, 45 lb. thrusters, 95 lb. thrusters, and/or wall-ball?

ericg
02-08-2007, 11:12 AM
Just keep the reps 1 to 1 and thank me later ;)

There are different variations of burpees: inverted, with DBs, etc. The CF board has some if you search (you dont need to be registered to search).

manowar669
02-08-2007, 11:13 AM
It's a gym first, other room functions are secondary. If it's a drop ceiling, you could pop out 2 of the panels. Pop out a whole row of panels, then hang a chinup bar too. My head goes up between the joists when I do my pullups. Oh, and hang some rings for dips. I made a set of rings and attached them to the joists. I do my muscle-ups from a piked position.

Vita
02-08-2007, 11:20 AM
thanks eric! admittedly i have never done burpees so i didn't know what to sub and searching the CF boards hasn't been fruitful for me. the reading to be done seems to be never-ending...

manowar: drywalled... i thought about exposing the joists, but we just bought the condo and my wife would likely have my balls for that. (maybe if she gets into CF enough i can persuade her into some more modification...). i do want to add that some eye bolts are going into the joists to hang a pullup bar, heavy bag and rings, and she's not really liking the sound of that so far. :cool:

so when in doubt, burpees ... check!

thanks guys!

ericg
02-08-2007, 11:36 AM
I believe when CF refers to burpees its with a pushup and jump so watch your hands when you jump so you dont bang through the ceiling.

This is a very good burpee variation: Warrior Burpee (http://www.youtube.com/watch?v=LMsSqEWndWo)

Here (http://www.crossfit.com/cf-info/faq.html#Exercises8) is a link to the CF Burpee.

Have fun!!

Oh and let us know how you like them.

Vita
02-08-2007, 11:58 AM
I believe when CF refers to burpees its with a pushup and jump so watch your hands when you jump so you dont bang through the ceiling.

This is a very good burpee variation: Warrior Burpee (http://www.youtube.com/watch?v=LMsSqEWndWo)

Here (http://www.crossfit.com/cf-info/faq.html#Exercises8) is a link to the CF Burpee.

Have fun!!

Oh and let us know how you like them.

lol, i have to watch so my head doesn't bust through the ceiling...

i'll probably begin to update my journal here (which i think i'll do now...)