Questions on Crossfit WOD exercises

GampDub

Great Thread Guys,

Never heard of these before but sounds like my kind of work out, short but tough!!!

I have a couple of very basic questions and was wonderind if you guys could help me:

1. Alot of the WOD I like the look of involve Pull Ups, my gym does not have a Pull Up bar, anybody have any alternative exercise to Pull Ups?
2. When they mention squats, are they just basic bog standard body weight squats or should they be done using weights?
3. What is a Thruster (tried looking at videos online but have limited acess in work)?


Thanks

TommyKnocker

Hi There

See my comments below

GampDub wrote: »

Great Thread Guys,

Never heard of these before but sounds like my kind of work out, short but tough!!!

I have a couple of very basic questions and was wonderind if you guys could help me:

1. Alot of the WOD I like the look of involve Pull Ups, my gym does not have a Pull Up bar, anybody have any alternative exercise to Pull Ups?

A. Does your gym have a Smith machine or a power rack? If yes, then just put the barbell up as high as you can and use this for your pull-ups

2. When they mention squats, are they just basic bog standard body weight squats or should they be done using weights?

I beleive that if it is squats with weights then the WOD will state this, as in 15 squats with 95/60kg or the weight will be set for a specific WOD. If it just states "Squats" and a weight is not defined by the WOD then I woudl just do Air squats.

3. What is a Thruster (tried looking at videos online but have limited acess in work)?

A thruster is like a squat press. So with a barbell in the front rack position, you would squat down, and when you come back to the standing position you would press the weight over head, then brign the weight back to the rack position and go again.


Thanks

Best Regards,

M

GampDub

Thanks for that, think I have a fair idea what the Thruster is now, I'm terrible with the names of these exercises...

Unfortunately my Gym is a small work place gym and we have no Power Rack or Smith Machine!!!

TommyKnocker

In that case you could ask your employer if they would consider buying either

• Doorway Pull-Up Bar
• Wall Mounted Pull-Up Bar

or you could ask some of the other gym users to chip in with you and buy one yourselves.

Of course you should ask permission from your employer about installing either of these first if you go down the buy it yourselves route

That's what I would do anyway if I had and used a work gym.


M

GampDub

Thanks for that... I'll mention it to the Gym manager!

In the meantime would you have any suggestions for exercise(s) I could use to replace Pull Ups?

Molly

Inverted Rows -> Inverted Ring Rows -> Band pull ups -> Pull ups

Is the typical progression so I guess you could try inverted rows or inverted ring rows (although if you have no where for pull ups i doubt you can do these).

GampDub

I could probably create something for Inverted Rows using Steps and bar....! Might give that a go!

Thanks for the suggestions!

GampDub

Managed to do Criossfits Diane workout there at lunch time replacing the Pull Up with an inverted row

got 12 rounds done but reckon I could definitely squeeze a couple more in spent too much time looking at the clock!

Good fun though, certainly getting the heart going!!! Will definitely be doing again.

Thanks for the advise guys!

Transform

GampDub wrote: »

Managed to do Criossfits Diane workout there at lunch time replacing the Pull Up with an inverted row

got 12 rounds done but reckon I could definitely squeeze a couple more in spent too much time looking at the clock!

Good fun though, certainly getting the heart going!!! Will definitely be doing again.

Thanks for the advise guys!

diane is deadlifts and HSPU - think you did a different wod

GampDub

Transform wrote: »

diane is deadlifts and HSPU - think you did a different wod

Two hopes of me doing a handstand push up so definitely wasn't that... looking again it was Cindy I did:

5 Pull Up
10 Push Ups
15 Squats
As many rounds in 20 mins!