October 10, 2004
Run 800 meters
7 rounds of the couplet:
135 pound Hang squat clean, 7 reps, and
15 Ring dips
Run 800 meters
Post time to comments.
CrossFit North's 1st Annual CrossFit Championship.
Posted by lauren at October 10, 2004 8:14 PM
1st time doing squat cleans. Only used 95 lbs.
what is a good sub for dips. not able to do hang cleans at university gym due to the crowdedness. last time I tried several people almost got hit. and I have no dip station at the home gym.
Do we do the 800 meters in each round (8 times total) or at the end of the program (two times total)
Hey Y'all,,,be sure to do this one in the Vomitorium... What initially looked like an unassuming little WOD ...well,,, I had to drop the 135 down to 95# & could do only the 1st set of rings unbroken the rest were 8&7s.....
Oh well,,24:01 & I'm having someunhappy thoughts as the wrecking ball prepares to swing through again tomorrow
Sometimes you can do dips between two tables or stools or cars (with your knees bent, maybe even leaning forward pulling your knees back a little). The instability can mimic the requirements of the rings, but be careful not to fall. If you really have no option, I'd probably sub pushups with my feet raised on a chair or bench.
subbed 1K rows for runs, 20 regular dips (no rings )...
23:15 as RXed. No alterations. No excuses. All couplets unbroken. The running is slowly improving.
screwed up and did 15 reps on clean/squats and 25 reps on dips for first three sets.....was using only 100# though, as that's all I have.
last 800m was alot more airborne shuffle than running :-)
pain is just weakness leaving the body!
19:31 - 85# hang squat cleans, ring dips
Taped my ankle and tried to push the runs a little more today - 3:42 for the first round and 3:33 for the second. Fought a side stitch almost the entire second run.
The cleans became stonger and quicker the more sets I did; no breaks on any rounds. I'll need to add 5-10# the next time. Ring dips started strong but the breaks started on the fifth set: 12/3, 10/5, 10/5.
Lots of panting and gasping between rounds.
Finished with one set of 27 kipping pullups.
Toyed around with a 65# barbell doing 5 walking lunges then lowering the bar to the rack and doing a split jerk. I repeated this pattern for maybe 80' or so. Definately warmed up the quads and got my HR and breathing going.
No breaks on the HSCs. Breaks on ring dips started on round 2. The last 4 rounds had 3 minisets of 5 each. I was successful, for the most part, in transitioning from the HSCs to the dips and back w/o taking a breather (breathers came within the minisets of dips). Time was 20:21.
Teri used bench dips in lieu of ring dips. Her HSC form still needs work. I had her do front squats with the 45# bar today instead, working on getting full depth and getting comfortable with a good rack position. On her last 800m she decided to give the kiddies a ride in the jogging stroller. Her time was around 29 minutes.
1000 m row
115 lb HSC x 7
15 bar dips
1000 m row
A lot slower than everyone else, but it felt like a good, successful WOD.
So brutal, even though I did less than half than workout...
800m run: 2:43
2 sets of the couplet (7 hang cleans w/ 135, 15 dips)
Total time: 11:11
I almost puked during just the first set of dips! I went all out on the run, which might have been too much. My hang cleans kind of turned in to power cleans, and by the end of the second set I could barely lift make the lift.
I thought it would only take me a month or two to start going all out on these workouts, but I think it's going to be more like 6 months to a year.
21 minutes. But my hip and knee are dangerously near an injured state so I lowered the weight on the hang squat cleans all the way down to 25lbs and the dips were assisted. However, I was very pleased that the amount of assistance on these was much less than the last times. I substituted rowing for running.
Modified Rx: 75# HSC (1st time doing them---practiced technique for awhile prior), 7 ring dips instead of 15. Everything else the same.
All sets unbroken, so maybe i wussified it too much, but was gasping and dizzy.
Sub'd dips for ring dips. Everything else the same.
29:11; 105 on HSC's, one break on each of last 4 sets of ring dips, none on hsc's.
As designated. With the fun handicap of having to run from the aerobics room (the free weight area was too crowded for HSCs today...so I moved into an empty room...trainers giving me the evil eye as I trooped down the hall with a bar, weights, clips) to the rings (way the hell down the hall in the gym). Good workout...I didn't feel the nausea that some others did, though I will agree 100% with Kelly that my HSCs felt better as the rounds passed. By rounds 5, 6 and 7 they were much smoother and more powerful than the early rounds. Perhaps symptomatic of too little warmup?
45# HSC - 1st time , new bar, worked on tech.
This is my first time posting here. Please excuse my ignorance, but what is the "couplet"? Thanks.
53:24. used 115 lb barbell. subbed dips for ringdips. dip sets unbroken. HSCs were unbroken for 1st 2-3 sets. felt ok running since discovered calf stretch on stairs.
Today was a killer.
125# for HSC some sets broken some not.
Subbed all RD's for regular dips. Sets 10/5.
Rest only between walk between rack and dips.
Hey Ernest the couplet is any two exercises done in conjunction with each other with out rest in between.
No rings, subbed standard dips. I barely outran pukie on the 800s. Actually, it's more accurate to say that I never quite caught up with him.
55# HSC, subbed chair dips for ring dips.
Who put the Marquis de Sade on the payroll at Crossfit?
HSC's in straight sets, good extension and catch. Dips partitioned by 5's. Dips assisted after round 3. I got my breath-breaks during travel time. I also found that the HSCs got smoother as the rounds progressed. I still owe Josh 5 rounds. Interesting that my back feels great today in spite of yesterday's cruel WOD (Friday done a day late).
Runs on treadmill at 6.6 mph / 1.0 incline.
Standard dips (no rings available)
First round of HSC at 115#, rest at 95#.
Broken sets of both HSC and dips begining with the third round.
Warmed up off the clock with overhead squats: 10 @ 45#, 6 @ 65#.
It has been a few hours since the work-out, and I am feeling it. Good thing tomorrow is my rest day!
modified the workout due to rain
in place of 800:man makers w/ 24 kg kb
10 reps each arm one arm swings
one minute jump rope
10 reps each arm kb snatch
one minute jump rope
two arm swings 10 reps
one minute jump rope
10 rep kb clean and jerk each arm
one minute jump rope
10 reps each arm one arm swings
then 7 round couplet
135 hand clean squat
10 reps each arm one arm push ups while holding a 20lb db in nonworking arm
end with another round of man maker
man makers took me 8minutes first run through and 9:20 second trip
the couplet took 14:50 seconds
total 33minutes 10 seconds
Hey Ambient I just read your Metallica lyrics.
I think..."take a look to the sky just before you die-it's the last time you will..." is a little more appropriate for the beginning of any of these WOD's
20:19 This was one of the most "modified" posts I have seen to date, AND pretty hard. Congratulations on working through your personal obstacles and doing the WOD. It helps everyone to see how they were modified so that future efforts can be applied more closely to as posted when it has to be changed. GREAT JOB Folks.
Since we did hang squat clean at BrandX yesterday, I substituted 12.5 (homemade) db squat thrusts and used bench dips.
ended up doing 21 reps of dips and thrusters.
subbed in 115 lb hsc after first round (form not good); regular bar dips. broken sets for all dips (10+5). got through 4 sets of hsc before doing broken sets.
A little bit sore from playing rugby the day before and the eight hour trip to and from.
800's = 3:50 & 4:38
HSC's all unbroken & relatively painless; good form helps
The rings dips were the Marathon wall, last five reps of 7th set were all negatives, I had absolutely no more in me......whaaaaaaa
28:13 as prescribed.
Also found squat cleans to get easier as I progressed. Which in turn helped my ring dips
to become less broken in 5, 6, & 7.
feeling very seedy after a big night out so only did 3 rounds before finishing. took me 15 minutes to collapse!
Ran on t-mill; 85# HSC's. Broke dip rounds 4-7 at 10/5, 11/4, 9/3/3.
Ring dips on "rings" made from my powerlifting chains to save having to shuttle back & forth from garage to living room (where the "real" rings are). Chains are pretty uncomfortable rings!
CRAPPY DAY... ONE FULL HR TO COMPLETE! Lost all motivation because my technique sucks on the squat part of the clean. I had to drop down to 125lbs so I could incorporate the correct form. That pi55ed me off. There are no rings for dips so I had to use a regular dip bar. After the 3rd round, I could no longer get a full 15 reps for the dips so I had to use one of those Gravitron machines to help me get my fat ass up and through the entire routine. I did do it, but it took a full 60 minutes! My head is hung in shame. Keep these workouts intense please, guys. Don't let the lame and weak (like me) make you ease it up. Good workouts, thanks.
For those of you subbing regular dips for ring dips, there is a conversion. IIRC, the standard conversion is 5 regular dips = 1 ring dip.
For future reference.
I did a moderate version of the workout today. Been feeling under the weather for about 3 weeks now, so I took a couple days off. And since I can't stay inactive for more than two days, I had to do something today. I'm with my 10 year old daughter so we worked out together.
3 rounds c&j 135x7 & 15 pushups
2 rounds hsc 135x7 & 15 pushups
3 rounds broomstick c&j x 7 & 7 knee pushups
1 round hsc broomstick x 7 & reading a random book
800m bike ride
Plenty of rest between rounds. It was enough to get a serious sweat and get the heart going without overdoing it. I'm super tired of being sick.
So you're saying that if we don't have rings, we should convert the dips (5 regular to 1 ring dip). That's 75 dips per round for a total of 525 dips compared to the prescribed 105...for some reason I don't think that's the right conversion, at least in this instance.
25:00 (With incorrect sub (hehe) of regular dips and running on a treadmill w/ incline set at 3.0)
this was a very hard couplet. I had no rings so just used regualer dip bars.
My last to rounds I and 1 miss each on the hsc's
Yup, that's what I'm saying. Actually, it's what I'm repeating (as that's what I've been told in the past). Do a search on "ring dips", "conversion" and "muscle-up"...you'll find plenty of posts detailing it. And if you've ever done ring dips, you'll understand why the conversion is 5.
On the other hand, I'm by no means the Grand Master, so feel free to ask around and prove me wrong. I wasn't trying to be a d*** by posting of the conversion, just wanted to make sure that folks were aware. Ring dips are CONSIDERABLY more difficult than regular bar dips. A conversion is necessary.
Still feeling Friday's WOD, so I slogged through this at a Less-Than-Crossfit pace.
42:05 as prescribed.
Used 105 lbs on HSC, working on form. These felt stronger as I went on, too little warmup probably. Will use more weight next time. Ring dips broken after 2nd set. Did 4 min jump rope for each 800m run, as I got home too late and it was dark out. (I live in the sticks - no street lights and my flashlight was dying)
7x 7 frog jumps+15 jump pull-up
26 min flat
HSC (first time ever) with 95#
Subbed regular dips for rings (without the appropriate conversion)
Matt - thanks for the input - I think there are a lot new people (myself included) who need the heads up. I think I would still be doing the dips 3hours later...
but I only did 7 regular dips rather than 15 ring dips. I didn't want dip failure to keep me from finishing this workout, but I over reduced. I didn't have to break the sets of 7 regular dips at all. Pretty soon I am going to have to stop being so timid and do the WOD as prescribed.
Working a day behind due to soccer game yesterday. Worn out this morning. Did half the WOD before cutting my losses and calling it quits.
21X Stairs up and down-1 stair at a time (4:30)
7 rounds of:
80lb Hang Squat Clean, 7 reps---unbroken (didnít let go of bar)
21X Stairs up and down-1 stair at a time (4:42)
Finally starting to be able to 'throw' myself under the bar and actually fall in the full squat position. Squat Cleans are so much more difficult for reps than the power version..
I am normally the consumate 'lurker' in here, in that I log-in, get my WOD peform it and post the results.
However, I have read the mini-thread above on the conversion rate of ring vs. bar dips and thought I'd toss my two cents in.
I am neither a physicist nor an exercise kinesiologist, so if anyone has something to add....feel free.
I make this post merely for safety.
In looking at work performed from a physics view it is defined as load moved over a set distance in a given time, i.e. if i push 2000# 50 meters in 20 seconds, my work performed is the same as moving 500# 200 meters in 20 seconds. The ring and bar dip have the same work in that the weight is the same, we assume the distance is the same given a set arm bend, and we will standardize time to perform the two exercises.
Where the ring and bar dip differ is in the realm of FATIGUE, which the pure physics model doesn't factor. Fatigue is a variable that increases exponentially over time. The ring dip fatigues more because it places the load on an unstable platform, thus forcing us to incorporate the smaller and more quickly fatiguable stablization muscles into a bigger role in performing the work.
Anyone who has worked out with a Bowflex vs. free weights knows what I am referring to...
My fear is that if we have everyone trying to do a 5:1 conversion of bar/ring dips, we will experience a rash of injury from over-working on the bar-dips.
Anyone elses input is greatly appreciated..I'm just concerned with safety here.
Eric I see what you're saying, and clearly it would be a bad idea (can you say tendonitis) for someone to immediately roll into a 5:1 conversion when they've not been working out much, or if they're not that strong with dips.
The fact remains though, that bar dips do not equal ring dips from an effort standpoint. It's the difference between pushing your 2000lb./500lb. load on flat ground or pushing it uphill. The difference between jumping on a Leg Press machine and doing 500lb. versus a free-bar Squat of 500lb. A conversion is necessary (and is a standard in CF) in order to approximate the effort of ring dips when performing bar dips.
Here's a test...we'll minimize the fatigue factor by keeping the reps low. Go do 10 bar dips (to 90 degrees). Then take plenty of rest and do 10 ring dips (again, to 90 degrees). They're not even in the same league. A conversion must be factored in to assure that the person performing bar dips will achieve approximately the same training effect.
An option is to break the high-rep sets into more manageable chunks...which there is no "rule" against doing. It simply takes more time. IMO this ends up being a question of ego/pride vs. long-term gain.
Again, my intention is not to come off like a jerk...it's to let those who are unfamiliar with CF know that there is a conversion. If a person is always doing (for example) 15 bar dips when the workout calls for 15 ring dips, they will not receive the same training effect...and will not achieve the long-term results.
Complete newbie here, but maybe a weight converstion might be preferable? 15 ring dips or 15 bar dips with 120% bodyweight?
This workout called for 105 ring dips. Imagine doing 525 bar dips!
Did first run and 6 of couplets before getting interrupted. My HSCs are woeful.
For those who don't have rings, try doing dips between two tables, but put your hands on two boards that are themselves sitting on marbles or ball bearing on the table. A handful of sand might do it. Maybe borrow a couple of toy cars from the kids and face them so they roll away from your body. Two skateboards. Etc.
It will provide the extra degrees of freedom that make ring dips hard. Try just holding yourself in the support position for a bit. Surprising!
I don't think that increasing the bar dips to huge numbers will allow you to "reach" the muscles that are uniquely worked in ring dips. YMMV
So sorry I had to miss this bit of torture, er, fun! Eldest daughter had two b-ball games 3 hours apart!! Good thing though, I got a new pair of New Balance trainers. My addidas were wearing unevenly at the heel and starting to impair performance on the runs!!
I'll pick it up with Monday's WOD.
Looking it at it, I'm in for even more fun!!!
Can I lose my gym membership if I puke on a treadmill????? Let's hope they're forgiving!
First time doing Hang Squat cleans and they destroyed me. My hands and shins are all cut up from the bar and my body is hurting from being introduced to a new exercies. Did bar dips because I have no rigs. Did it all in 35:00. Probably going to skip next day's workout due to being destroyed.
Thought of the day:
Chalk is good.
Thanks for the conversion note, Matt G. (ring dips vs. regular ones). I didn't know that and still want my workouts to be just as intense as the 'real' athletes in here that can actually keep up. Thanks for the info, man. I'll catch up on my dips ASAP.
20:12. Tape on the right paw from massive Coach Everett training on Saturday.
Targeted doing 1/2 the workout due to some shoulder pain. HSC's with 68 pounds, ran 400's instead, and 8 bar dips instead of 15 ring.
used 128# for HSC
ring dips as written
Like others I noticed an improvement in HSC as the sets went by. I had to break up the ring dips and the HSC rather early into the rounds.
For dip rings I have PVC pipe with a rope through it, then hang it from my pullup bar by 1" webbing. It is a good cheap approximation for real rings, at least for dips.
Completed workout 35 minutes. Had to use dip bars no rings. Thanks for the conversion Matt.
subbed a 4:00 row for each run and used bar dips instead of ring dips. HSC's were all unbroken.
95# on the HSC
10 dips on a dip station.
9mph @ 2% incline on the treadmill.
it was the dips that killed me.
Oh, I did 3 min rounds on heavy bag instead of 800m run and I did it between every round, 8 in total (24min).
Subbed dips - hands on chair backs, feet on table.
HSC - 135lbs x 2 sets, 115lbs x 5 sets
T = 42.55
run 800 meters
50kg (110#) hang squat cleans x 7
15 ring dips (feet on bench)
run 800 meters
Aye, that'll get yer blood flowin.
Did 115lbs for the HSC and had to do regular dips instead of ring dips, since no place for rings. Getting the mechanics of the lift.
Lower back doesn't handle weighted squats and deadlifts, so modified:
50 Hindu Pushups
7 rounds of:
7 inverted pull ups
15 ring dips
4 left pistols
4 right pistols
1' whirling dervish
22:13 Second 800 was tough!
Use 52kg HSC. Also found that the HSC were getting easier in the latter rounds. Ring dips were getting nothing but harder though...