September 23, 2003
Five rounds for time:
Rope climb, 3 ascents
15 Ring dips
One ascent equals thirty feet of rope climb. Post time to comments.
TJ, Phil and the rest of the "0600 JAXSO Crew" from CrossFit East send their congratulations to Greg Amundson. (Don't they look like fun?)
Posted by lauren at September 23, 2003 12:35 AM
This is one of those days in which I have no way of equating my substitutions with the actual WOD.
5x12 bench dips vice ring dips (no rings)
75 total towel pull downs w/100# from high pulley (no rope)
The pulldowns were actually harder than the partial pullups (feet supported on back of rack and bar at high pins position). I need to add weight on the pulldowns - 75 reps is way too easy.
This is the tale of someone who didn't read the directions closely enough.
The rope hanging from the barn beam is a 15' climb; the rings hang right next to the rope. Double-ups with hands only for the first two sets; had to use feet and a short break between the 15' efforts the last three sets. Managed 14 consecutive full range ring dips on the first set. Had to break down to 5s and 3s after that. Time: 18:18
I marked my time on the WOD printout and realized it read 3 30' ascents per set, not one like I had done. S#%t! I started the stopwatch and proceeded to labor through 10 more climbs up that rope.
My fingers are like claws, my shoulders and elbows ache and despite wearing jeans I think I have rope burns...Grand total time for the entire workout=30:57
Hmmm ?.. all exercises involved moving bodyweight using soley upper body strength. Definitely not my strong suit. Instead of the 3 ascents for rope climb I performed 20 rope pull-ups/round with the split grip (one hand up high, the other about 18 inches below it). Split the 20 into sets of 5 (in the first two rounds, at least). First time doing dips on my homemade rings (thanks Frank and Dave W. for the informative posts on the subject). Initially, I thought, ?These aren?t that much harder than bar dips.? Changed my mind after barely making through the second set when my whole body (not to mention my power rack from which the rings hang from) were shaking like they were in the middle of an earthquake. Broke up the rest of the dips into sets of 3 from then on. Total time was 37:37.
I used the support leg of a swing set and kept an l-sit. HSPU were sub for dips. Nice to train outside!
Gary- Just keep chugging away on the PU's...they will come along. You are doing a good variety of movements.
Had to sub bar dips for ring dips, I did 60 instead of 15 each round.
Did the first 2 sets of rope climb seated touch and go finished using the leg wrap.
Total time= 27:48
I also did 3 sets of Tabata Intervals on the rower.
I can't believe this. I must be sleep impaired. Not only can't I comprehend directions, but I can't do math either. If I add the total feet I climbed this morning, I have only completed 2/3 of the WOD - 300' instead of 450'.
My wimpy little hands are raw and my grip is shot. I decided to add 8X8 uneven towel pullups (not so far to fall if my grip quits) to the lever and OH squat practice this afternoon.
On a good note, I was able to hold front levers with one foot touching the ankle of the straight leg for about 3 seconds for several sets. But all considered today, I will be videotaping the levers to make sure I'm not piking.
I need some sleep before going to work tonight.
You are killing me. I went back and looked at my WOD. I only did 2 ascents per rep. I will do some practice on the para's tonite. I suck again!
Did 20 reps of 115lb lat pull downs with towel and 20 bench dips. 13:00 I got to get some rings.
I substituted sets of 25 partial pull-ups (supine, feet on bench) with a towel grip, and chair dips. 21:00
5 rds for time:
1 ascent 30 ft
14 parallel bar dips
1st rd ok.
2nd rd ascent ok, did 7 dips.
3rd rd ascent 15 ft, couldn't do dips, did 10 second dip "freeze" form.
4th rd did 10 second hang from pull up bar, 7 second dip freeze.
5th rd did 10 second hang, 7 second dip freeze.
30 pullups, 100 bench dips. No idea on the time.
Felt compelled to post this Wod because 1) I have a 30 foot rope and 2) Frank and Kelly were kind enough to do the difficult math calculations. I have had my rings for a few weeks and broke them at 10 and 5. Took it slow and steady because rigor mortis is tremendously inconvenient 30 feet up. On the ninth trip up the rope the red tailed hawks were eyeiny me as if I were a debilitated squirrel. Time 32:29.IF you need to hang a rope outdoors consider the lines at a maritime supply store , mine have survived the Fla heat and liquid sunshine for 10 years with no deterioration.The nylon component does make them stiffer and more difficult to climb hands only due to not being able to flex the wrist and getting a better angle of attack. If you train on one of these the manila ropes seem very easy when used. Happy blisters.
Had to change this up a bit. I did 5 rounds of 10 L-sit pullups (no rope, and my L-sit pulls really need work), and 20 parallel bar dips (I forgot my rings at home.) Anyway, it took me 19:51. I think next time I need to remember my rings!
Instead of rope, I did alternate high hand towel pullups. Instead of rings, I rigged up 2 of my powerlifting chains into loops hung over the pullup bar.
10/10/10 pullups, 10/5 dips
10/10/10 pullups, 9/6 dips
10/10/10 pullups, 8/7 dips
10/10/10 pullups, 10/5 dips
8/10/12 pullups, 8/4/3 dips
I'll confess to toe-touching between pullups, while changing hand position. Think I was a bit too ambitious on those suckers! Owwww....
I had to substitute on this one as I don't have a rope and can't do many pull-ups. So, I did 10 throws with a 6K med ball, toss and chase style. 8 pull-ups and 10 dips. I did three rounds in 16:21.