Exercise substitutions.
Posted: 23 May 2012 06:28 AM   [ Ignore ]
Stray Dawg
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I’m sorry if this has been answered somewhere else.

When doing Thrusters, will it work in a Smith Machine? The gym I workout at, has no free barbells. Or should I use dumbbells?

Also, there are no cardio based rowing machines that measure distance. Could I use the seated (weight based) rowing machine? If I did, would I use my body weight?

I’m sure I’ll have another 1000 questions or so. Thanks for any help!

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Posted: 23 May 2012 07:30 AM   [ Ignore ]   [ # 1 ]
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Welcome to the club NewYork.

Use dumbbells to substitute. I think I remember reading that the amount of weight to use is 80% of the barbell weight (someone please correct me if I’m wrong.) The Smith Machine is a great place to hang your towel.

The recommended sub for rowing is sumo deadlift high-pulls. I find my rowing times are 1:1 when compared to my running times so I’ll sub running every so often.

You can find the master list of substitutions here: http://www.crossfitbrandx.com/index.php/forums/viewthread/4825/

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Posted: 23 May 2012 07:57 AM   [ Ignore ]   [ # 2 ]
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Thanks, Bob! Great advice & great resource.

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Posted: 23 May 2012 01:12 PM   [ Ignore ]   [ # 3 ]
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BobChase - 23 May 2012 07:30 AM

Use dumbbells to substitute. I think I remember reading that the amount of weight to use is 80% of the barbell weight (someone please correct me if I’m wrong.)

Usually we’d say about 1/3 of the RX’d weight per dumbbell, so total weight of both dumbbells will be 2/3rds of barbell weight.

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