One good arm?  Here are some subs
Posted: 19 January 2010 12:32 PM   [ Ignore ]
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Since I’ve been working with a bad shoulder and hurt wrist on the other arm, I’ve been doing lots of substitutions/modifications.  I thought I’d share the list I’ve compiled thus far and continue to update it as more exercises come up.  Hopefully this helps someone else faced with this situation.

My particular situation is a labrum tear in the left shoulder and a problem with my right wrist that prevents me from extending it.  So, if you’re wondering why some of the subs are different than you might have made for just one arm out of commission..that might be why…or I might not have thought of it.

Box Jump: size down box (ex: 24 to 20) to help prevent excess arm swing on affected arm if that’s an issue
Burpees: double jumping air squats or 4x double unders
Hang Power Clean 155#: 30” Box Jump
Hang Power Snatch 85#: 1-arm DB Hang Power Snatch 45#
Knees to Elbows: GHD Sit-Ups
Overhead Squat: 1-arm DB Overhead Squat
Pull-Up: Band pull-up,1-arm band pull-up or 1-arm ring row (with or without vest)
Push-Up: 1-arm DB Shoulder Press 30# - later used 40#
Ring Dip: 1-arm box push-up against 36” box
Row: 1-arm row
Toes to Bar: GHD Sit-Ups
Thrusters 115#: 1-arm DB Thruster 50#
Wall-ball 20#: 1-arm DB Thruster 30#

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Posted: 19 January 2010 12:57 PM   [ Ignore ]   [ # 1 ]
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Some others I found while in a similar position

burpees: 1 arm plank on box then jump on box and jump down.
push ups: wall push ups work ok
ring dips: 1 arm bench dip with legs wide for balance
clean and jerk and snatch: can all be done with one arm with both db’s and barbells
HSPU: shoulder press of appropriate weight. probably going to be fairly low depending on your shoulder strength
Double unders: these may still be possible in small numbers becuase the power should come from your wrist. But if you feel discomfort do tuck jumps

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Posted: 23 September 2010 09:01 AM   [ Ignore ]   [ # 2 ]
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Saw the link to this thread in one of the posts today and thought I would add a couple from my own experience to the list.

Been dealing with RTC tendinitis, impingement syndrome, and bursitis in one shoulder for several months now. Best thing is probably complete rest, but probably like many others on this board, I don’t like to sit idle for long. I lower the weight to reduce the load so there is no pain or drop the injured arm altogether if even the unloaded movement is painful. When I go single arm, I also may reduce the load on the un-injured arm depending on the movement to avoid any unintended imbalance issues that lead to an injury elsewhere. Like mastroj said, anything folks do with a barbell can be done single arm with a dumbbell or KB.

Here are a couple of other subs I use/used:
Burpees: 1 split squat (each leg) + 1 jumping squat = 1 burpee
Burpees: Squat thrusts
Burpees: Single arm, dumbbell snatch, 40#
Burpees: Box jumps
Burpees: Standing broad jumps (these are a tough sub)
Push-ups: Single arm push-ups on a bar or box 18”-30” off the ground
Deadlift: One-armed, suitcase deadlift with a barbell

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PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 23 September 2010 11:18 AM   [ Ignore ]   [ # 3 ]
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This will get moved to the beginners forum and stickied as an FAQ when contributions seem to be complete.
Thank-you very much for starting it frosty996 and everyone else for building on that.

If anyone wants to start and begin populating similar topics for other situations, injured leg/knee springs to mind as the obvious other major injury, it would be greatly appreciated.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 23 September 2010 11:25 AM   [ Ignore ]   [ # 4 ]
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Ah, the zen sound of one hand clapping . . . . at the end of a one armed burpee . .

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Posted: 23 September 2010 11:32 AM   [ Ignore ]   [ # 5 ]
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Metric - 23 September 2010 11:18 AM

and everyone else for building on that.

With some possible exceptions.  doh

TexasPatrick - 23 September 2010 11:25 AM

Ah, the zen sound of one hand clapping . . . . at the end of a one armed burpee . .

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 23 September 2010 11:58 AM   [ Ignore ]   [ # 6 ]
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Metric - 23 September 2010 11:32 AM
Metric - 23 September 2010 11:18 AM

and everyone else for building on that.

With some possible exceptions.  doh

TexasPatrick - 23 September 2010 11:25 AM

Ah, the zen sound of one hand clapping . . . . at the end of a one armed burpee . .

Workin’ toward 20k . .

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 23 September 2010 12:00 PM   [ Ignore ]   [ # 7 ]
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TexasPatrick - 23 September 2010 11:58 AM

Workin’ toward 20k . .

laughloud

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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