Would shuttle runs be a good replacement for sprinting? The gym I belong to doesn’t have a very good running area (it’s a beat up alley with pot holes and gravel). I could probably make do on some work outs where I could bring the rest of the equipment outside, but that’s probably a PITA most of the time. Inside, I can do 25′ shuttle runs, so a 40-yard sprint would be about 5 turns. I realize I won’t be able to go full speed, but it would still bust up my lungs pretty good.
I ask because I want to start the CFFB program. I’m growing dissatisfied with the regular CF programming and want to get stronger. The only problem I see with doing the CFFB programming is the sprinting.
Thanks in advance,
Nate
The fact you had to email me to ask, should be enough of an indication you knew it wasn’t OK.
In the end, following the program as it was written or prescribed is the standard. The minute you start subbing movements where does it end?
“Honey, I am working late…again.”
“I promise officer, I only had 1 beer.”
“I totally PR’d the workout today, but I had to sub wall balls for back squats, hop scotch for box jumps and did 15, 9, 3 instead of 21, 15, 9. But I wrote up as Rx’d because I want to look like a bad ass.”
I thought to pass along a quote by Bruce Lee, “If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
Find a new gym.
*At some point you might have to sub a workout due to injury or lack of equipment. But you should always strive to do the workout as it was written.
I was told a quote at a young age that has stuck with me.
” If a man wants to do something he will find a way. I he doesn’t he will find an excuse!”
Good fvkin post I remember when I first did the Volkswagen it took me almost 30 minutes because at the time I sucked at pull ups now I can do it in six minutes at 210 lbs never scaled
Follow cffb to a t and u will see results
I did
How do you people come up with such stupid questions? No you cannot sub a run for little shuttle dances the same way you cannot sub a row for SDHP or sub a back squat for a front squat.
Dont be that guy…
John your patience amazes me.
I was literally just talking to someone about this.
Its extremely important to follow a programme to the letter, if you don’t you aren’t getting the intended stimulus the Coach is after.
Do the work as it is, if you cant thats your problem. Scaling weight is fine but changing movements when not injured is for the weak.
How many gyms have somewhere to run, barbells, iron and bumper plates, kettlebells, prowlers, medballs, racks, airdyne or C2 rower, GHDs, etc
It’s not that easy to find, here in Spain, it’s almost impossible. I could go to a box and follow some mainsite programming for 70 euros a month!
Honestly, if you have to sub exercises, do it. You might not get the desired stimulus, but shuttle runs can be a fine substitute for longer sprints, considering you don’t mind being awesome at sprinting.
Having said that, there are some essentials that must be met. You need a rack, barbells, dumbbells and plates. You just can’t sub a wallball for a squat, the chunk of this program is in the main lifts, the rest is accesory and conditioning. If you have some common sense, you’ll find a good sub for sprinting or some exercise in a metcon.
Some of you guys sound like people from mainsite, if you’re not doing this you’re a pussy, if you’re not puking, you’re not working out…wtf??
Lighten up Frances and I think you missed the forest for the trees.
How many gyms meet the requirements for this training? Not sure, but if I was doing this training (and I am) I would find a place that allowed me to fulfill it. That is like saying pilates is the best style of training but I can’t do it b/c I dont go to a gym with a reformer.
I have another Bruce Lee quote, “Dont pray for an easy life, pray for the strength to endure a difficult one.
You need to find a new gym. I am sure somewhere in your socialist soaked Spain the govt has subsidized a gym for CFFB. If not, apply for it.
Problem solved! Remember it is more birthday party than physics class.
http://www.youtube.com/watch?v=0OnpkDWbeJs
Great post John. I have a cf affiliate a mile away from me (do the math for kilometers Frances) but I spend the time and the money that I would spend otherwise to build my garage gym where I can follow cffb programming strictly.
I feel Nate’s pain. I live on an oil company compound in Saudi Arabia and am limited to the company supplied gym equipment (two barbells, one stuck in a smith machine, no rack). I’ve had to sub in modified pallets and piles of tires for a prowler, and used sandbags for lifts I’m not allowed to do in the gym. I’m on the bubble with taking the hit and paying the freight costs to ship in my own equipment (shipping costs a lot more than equipment costs). It’s hard to justify the expense to my wife before the kids college fund is fully stocked.
http://www.youtube.com/watch?v=C6cxNR9ML8k
If you absolutely, positively have to sub something for something else… then make it harder. Add to – don’t take away.
So find a place that you CAN sprint and SPRINT.
That being said, I agree with Francis… some of you sound like Mainsite haters. My gym [at my police department] is inadequate and quite frankly, I cannot afford the time/money to go elsewhere. I sub various things often in conditioning [with the intent to stay within the spirit of the coaching] and am confident that I can bang with most of you in any given WOD, so try worrying about yourselves and giving people a little grace.
You know where a great place to sprint is? Outside, you fucking hermits. Find a parking lot, parking garage, highway, park, swamp, I don’t care. There’s somewhere to sprint in the city, country, suburbs, wherever.
I’m stealing that second Bruce Lee quote.
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I have two CF boxes fairly close by (would still cost me quite som etraveling time), i wouldnt mind paying more to train there. However they wont allow to do my CFFB programming outside of the standard classes… and they are not willing to give any CFFB classes any time soon either. This means i still have to workout in a GLOBO-gym. By now they have accepted my kind of prgramming and i am able to do 9 workouts out of 10 as prescribed.