if memory serves me correctly:

1 ring dip = 5 regular dips

correct?

Thanks!

Is that a single rep dead lift @ 225lbs?

No need to respond to my former comment. I re-read the WOD description and got the answer.

Murph...that's the way I understand it, and the way I'll be doing it (non-ring gym tomorrow).

OK...I did some further looking. If you check the WOD on July 3, 2004 you will find a muscle-up (essentially a ring pullup into a ring dip) with a conversion of 1 muscle-up = 5 pullups AND 5 dips (bar). Using that logic, I assume 1 ring dip = 5 bar dips.

However...in the quest to nail it down, I kept looking. I actually found several different conversions listed in various WODs, everything from 1 ring dip = 2 bar dips to 1 ring dip = 5 bar dips (3 and 4 were also listed in different WODs).

Coach/Lauren...is there a set number for the conversion, or is it variable depending on the workout? If it's variable, can you please post the conversion for this WOD?

Thanks.

For this workout, let the conversion be 3 bar dips for each ring dip.

This one is going to be mean.

dang...i knew i shouldve held off on getting the rings...love em but im gonna be shakin like a polaroid picture tomorrow

my thoughts on converting the dips...i think the 5 pullups/5 dip conversion only really works for the muscle-up because it compensates for the difficulty of doing a pullup and a dip on rings AND the difficulty of the transition from pullup to dip. furthermore, i think it would be insane to do 75 dips per round of this wod.

11:20. 5 rounds of 185# deadlift x15, 15 ring dips x15
225# still too heavy for me. Grip and back are a factor

Any opinions on weighted vests. ie Rather than doing rings, I was thinking that I would do the WOD in a 20lb weighted vest w/ 20 ring dips. 20 lbs represents roughly 10% of my bodyweight.
This will also make the deadlift portion slightly more challenging unless I find that the weight vest acts as a midsection stabilizer.
My thinking is partially that this will keep the time between deadlift sets roughly the same as for the ring people (and keep up the metabolic demands). It will also make the deadlift portion more challenging for me, thus taking away some of the advantage I have here from being on the big side and this being a strong lift for me.

Coach, I'd be interested to get your thoughts on this.

50 dips 50lb assist
25 deadlift 100lbs, 25 leg press 160lbs

Did Grace today before this because halloween hangover got me yesterday. Finished in 23:25 as prescribed. After Grace my grip kept failing me on the Deads and had to rest and stretch.
Nice to see blood on the bar again!!!

15:42 but I only had 90kg for the dead's.

I tried to do a muscleup last week and thought my shoulders were goign to blow up. I went to a lowewr ring and basically jumped in and held the up position as long as possible, shaky but I did it.Would this be a good hold to do to help develop the Muscleup?

29:20 with 150-pound DLs

9:22 - 185# beltless trap bar deadlifts, ring dips

On a more rested day I would think of giving 225# a whirl, but I'm so tired and stressed from working the Helloween weekend mayhem that I needed to reduce the intensity. No breaks on the first round of deadlifts, breaks at 10/5 the next four sets. Hams and glutes feeling it.

No breaks on any round of ring dips, but I was real close on the last round.

10 minute rest

28 kipping pullups - tough, not able to fly through them this morning. No hanging breaks - I was having to grit my teeth to keep moving.

Finished with clubbells:
5x5 10# clean to bottom up catches
5x5 10# swipes
3x5 5# extended mills

35 minutes
Dips slowed me down I did 45 bar dips instead of ring dips

15:08 as prescribed

about 10 mins...
I did the 1st set with 225# but that was way too much.. so i finished with 175# managed all the rings w/o a break

22:04 (2/3 of dips)

5X15 Deadlifts with 115#. Breaks at 12/3 on last 2 sets. Probably using too much back, not enough legs.

Bar Dips 5X30 with minimal assist. Breaks at 15 on first 3 sets, 15 and 25 on last 2 sets. Tried to do 45, but would still be there.

15:00
Weights and movements as perscribed.

12:42
5 rounds of 225# deadliftx15reps + 45dips
I don't have rings so I substituted bar dips.
This workout kicked my butt. 1st round felt easy. I finished the 1st 3 rounds in 6 minutes then sludged my way thru rounds 4&5

225 DL x 15, 45 bar dips- 5 rounds
dips were not all rock bottom, but close to it.
time=14:49

I made things easier, but the dips still took forever.
185 lb deads
30 bar dips
Time=35:20

15:39.31...DLs @ 225lbs., 45 dips/round.

Deeeep dips...so deep that one of the trainers came up afterwards and asked me if it hurts my shoulders to go that deep. First two rounds of 45 dips were unbroken, next two at 40/5, last at 30/15.

Kelly, that is an awesome time! And I have to tell you, when I saw that they tried to burn Madison down yesterday I wondered how you were.

Five rounds for time of:
Deadlift 165# (62% 1RM), 15 reps
45 Bar Dips
TOTAL TIME=39:02

Deadlift form really deteriorated in the later rounds. Really fun to do this after yesterday's at home WO of 3 rounds of: 2000m row/40 push-ups.

28:45 with 185# deadlifts and 45 assisted dips per round. For about an hour afterward I could barely lift my arms over my head.

Who came up with the 1:5 ratio for bar/ring dip? Is it "Kentucky Windage" or is there some theory behind it. It seems excess. I've done both ways and 45 dips, straight to 90 deg, is PDH (Pretty Damn Hard)

Reset: 75 dips is PDH. Is 1:3 the acceptable ratio?

Grady...there is always a conversion because, let's face it, 1 ring dip is a helluva lot more difficult than 1 bar dip.

What I found after doing some looking was that the conversion has been different, depending on what the workout was. Typically Coach/Lauren posts the conversion for that WOD...as in this case (Lauren posted it last night after I asked).

I'm an idiot for not looking all the way through. Sorry for wasting time and space.

24:53
started w/ 185# DLs (all rounds broken 6/5/4) but decided that i didnt want to hurt myself and dropped to 165# for the last 4 rounds. im still new to the DL and i have a pretty weak posterior, so i played it safe. dips on rings and broken (10/5) other than 1st round. after having done the prescribed ring dips today (my first serious ring dip workout), i would have to say that the 5:1 conversion ratio is excessive and even the 3:1 ratio is a little much. i think a 2:1 or even 3:2 is more appropriate for a bar to ring dip conversion, but thats just me.

20 min.
135# deadlifts x 15 x 5
bar dips 15 x 5

My legs were shaking, but I am recovering much better than last week. Awesome!

22:58
5 rounds of
15 deadlift @ 225#
45 bar dips

32:10 with the 45 dips and 225. Just didn't have any zip today.

subed workout with one I have meant to try. I have used "man makers" as warm-ups and in place of runs before but never dune them as a workout now I know why they are brutal! I did five sets with unknown time. I am urging others to try it, I think it is a perfect crossfit routine.
(pick your kettle bell I used the 24kg)
10 one arm swings alternating arms(10R, 10L)
one minute jump rope
10 one arm snatches alternating arms
one minute jump rope
10 two arm swings
one minute jump rope
10 one arm clean & jerks alternating arms
one minute jump rope
10 one arm swings alternatig arms
it is rxed as ten sets but that felt like suicide

dl @155x15x5
dipsx45x5
21:04

oh yeah thats one set

5 x 225# TBDL, 15, 15, 8-7, 5-5-5, 10-5
Dips 15, 8-7, 5-5-5, 15, 10-5 (Last two sets were on bars due to knot failure on the rings on the third set.) - 19:50

Mike,
About the weighted vest, what would be the advantage? The workout is 5 rounds for time. Instead of adding weight, eliminate rests and move faster if you can. Can you really do 225x75 DLs and 75 ring dips at full speed with no rest? Remember that intensity = work/time, which means that your intensity increases dramatically as you reduce the time required to finish the work.

Matt Hilliard,
I know the feeling of having shoulders and arms destroyed after muscle-up attempts. There are a 1000 ways to get muscle-ups (500 pullups and 500 ring dips!!). Seriously, though, pullups and dips are the way to train for muscle-ups. Work on pulling to the chest as opposed to just getting your chin over the bar or rings. Also, go as deep as you possibly can on the dips. Besides hitting the WODs with full intensity, there's not much else to do.

Are My shins supposed to be bleeding??

What am I doing wrong?

I'm new here. I'm 16 years old, 6'1" tall, and 160lbs. I said I would try Crossfit once football ended. Well, it ended, so I did my first WOD. It was hard, too. I'm used to lifting heavy weight for very low reps, so the higher reps were hard for me to do. I did 10 reps for each round of deadlifts, and I did 30 reps for each round of barbell dips because I haven't touched a weight for 3 months.

For the first 3 rounds I kept the weight at 225lbs for deadlifts, but I dropped it to 135lbs for the last 2 rounds. It just got too heavy. I did 30 dips each round. I got it all done in about 48:00. Is that okay for a first timer?

Wild Eye,

Your shins are probably bleeding because you're letting the bar rub up against your shins. Keep the bar about an inch or two away from your shins, but make sure it's still close to your body. The weight may be too much for you.

Thanks Dan

I think it wasn't necessarily the weight...I went from 135 up to 225 back down to 135...and kept on banging them...I think it maybe that my ass isn't far enough down?????..not sure, dead lifts are pretty new to me....Lauren helped me out a few weeks ago but I am not sure of the movement...I think I may be putting too much back into it....any thoughts??

10:26. DL not a problem. Anything with RINGS will humble me. Getting on and off the Rings every 5 reps or so. I would be more comfortable with bar dips but converting 1 to 4 is a time eater.

Warmed up with 20 min of clubs; only dabbled a bit with Mr. 35, trying to save the elbows.
Took an experimental tug at a 125# deadlift and it was clearly a no-go; left elbow wasn't having it. So just did the ring dips; 5x15 in 5:48. Broke 2d set at 10/5, 3d at 12/3, 4 at 9/6, 5th at 8/3/4. Guess it's been a while!

17:42 225# DEADLIFT ALL UNBROKEN EXCEPT THE FOURTH SET DID BAR DIPS AND ONLY 15 A ROUND.

23:05

5 rounds of 225x15 and 45 bar dips.

This is one of the most difficult to date for me. I really almost me pukie. My stomach rumbled and churned for a good 30 minutes. Very tough workout for me.

17:14

5 rds of 225x15 and 45 bar dips. I felt like heaving at the end. Good workout.

24:20
225x15 and 15 dips

Finished WOD with deadlifts at 225 all of my sets were broken usually 10 and 5 to finish. I am new to crossfit. Would I have been better off to go lighter and finish all 15? Finished all 5 rounds with deads and 45 rep dips.
Thanks for the help
Paul

Tony B.

Thank you so much for your input.....that means a lot to me, I did more HSPU's tonite and as many pull ups as possible....obviously not tonites WOD.....I made up my own, I will remember what you say and work on those workouts.

Thanks again

I jumped on this after doing Grace this morning.

225lb is 1.6 times my bodyweight, and there is no way I could have done the Rx'd workout at that weight. I decided to go through 3,2,2,2,1,1,1,1,1 deadlifts with 225lbs.

Between sets I did paralette dips with one foot on a med ball and the other in the air, alternating feet, touching my butt to the ground with every rep. 10 reps per foot per set. (160 total)

Finished up with various grip-strength, finger-strength lifts (palming weights, finger curls, etc)

Matt G.

Thank you for the comments. I wish I had had the energy to try with 225, but this weekend did me in. I'm glad it's finally over.

27:17 w/3:1 bar dip sub

Wife: 22:24 w/75# DL & assisted bar dips (3:1).

It's time to get some rings; that 3:1 conversion is a time killer.

Okay...
I suck.
I only have 180# so that's what I used and it still sucked.

800m run and crunches to warm up.
26:07

Nice WOD though.

Forgot to mention that there is no more skin on my shins.

7:16 for 3 rounds, otherwise as Rx'ed. Last day of reduced volume for me.

DL 225 X 15 X 9-6 X 8-7
Ring Dips X 15 X 15 X 8-4-3

Finished with some 45 lb clubbell work.

Well, I did the WOD with Bar Dips before I read the conversion. Even so, this one nearly killed me. I came in at 33:46

Deadlifts were only 95 to 135 lb.
Only did 15 bar dips each round.

Worked on form, trying to stay on my heels and keep my hips and shoulders moving up together. This weekend, I realized how tipped forward I am overall during squats. I can't seem to hold a bar in the clean position without wrist pain, so I had my wife take a few pictures. OH. MY. DOG. Really bad flexibility in my legs, shoulders, and back. Does anyone have an idea how much flexibility can improve over time?

27:31

it's been about 14 months since i've done any weight training, so i was really close to meeting pukie after this one.
couldn't deadlift the 225, and substituted 45 bar dips for the rings, so here's what i got:
1. deadlift 115 x 15 --> 45 dips
2. deadlift 135 x 15 --> 25,15,5 dips
3. deadlift 135 x 10,5 --> 25,15,5 dips
4. deadlift 135 x 15 --> 25,15,5
5. deadlift 135 x 10,5 --> 20,15,10

did 20 minutes hard on the precor to get me ready and warmed up for this one. good workout back.

95# DL, Ring Dips
1: 15, 12-3
2: 15, 6-4-5
3: 15, 5-3-3-4
4: 15, 5-2-1-2-2-1-2
5: 15, 3-3-3-3-3

24:00

Was supposed to be a lite day, but the heart rate still got up there and I needed broken sets on dips. Deadlifts were a breeze.

14:41

Deadlifts - Body weight for Deadlifts - 80kg.
Ring dips - As prescribed.

Rene',
Flexibility can improve dramatically. There is an excellent article in Issue 4 (Dec 02) of the CrossFit Journal on developing a good squat. It'll tell you everything you need get that upright squat.

18:36

DL 200# and 15 bar dips per set. Plenty intense. I don't get this sub. If I could do 45 dips at a time I'd do ring dips. We're subbing for lack of rings. never mind.

Paul Peterson, don't forget to post your time. You were right to stay with 225 LBs.

38:50
All Deadlift sets at 225, broke reps up into sets of 10, then 5...
"Dips" done on tricep pushdown machine set at 100lbs...
So tired....
Joe

12min 30sec total time
Deadlifts done as suggested, but had to break last to sets (8,7 and 5,5,5). I don't have access to rings so I just added 25# to myself for the dips. Would have been faster but the dip bar was on the other side of the gym from the weights.

225# deadlifts and ring dips. Deadlifts had a single 5-10 second break each round after the first. Ring dips had quite a few more breaks, doing minisets of 3 on the final round. Full lockout on every rep though (used video to confirm - working on weak points here). Time was 10:32.

16:30
with only 15 bar dips per set

42:26

Sub'd 3 bar dips for 1 ring dip making 45 dips in a round. After a total of 225 bar dips my arms and chest are hurting. Deadlifts with 225 lbs as Rx'd.

Ouch! 22:56. Deadlifts started at one broken set @ 185. Then, down to 135 for the remainder. Dips were assisted and the sets of 45 were all broken. I'm done for!

18:20 Did the workout as prescribed. Felt dizzy afterwards! Killer

Five rounds for time of 40:04
Deadlift 185 pounds, 15 reps
15 Ring Dips

Gunny TW(wife) five rounds in 32:33
Deadlift 115 pounds, 15 reps
15 dips on gravitron

4 rounds in ~25 min.

Day job called me off before round 5. Grip was failing at 5 reps at the end of round 3, dropped down to 3's in round 4. Bar dips in 5's. Fun WOD, palms shredded, grip fried.

28:11 min

With 225# DL
45 bar dips per round (assisted after 3rd, broken in all rounds)

thanks!

20 min
185 lb Deadlifts
Bar Dips

15 DL - 15 Dips
15 DL - 15 Dips
8/5/2 DL - 10/5 Dips
6/5/4 DL - 9/5/1 Dips
5/5/4/1 DL - 5/5/5 Dips

Has anyone seen my grip?

37:13

10/5 DL & 10-10-10-10-5 dips
8/7 DL & 10-10-10-10-5 dips
5/5/5 DL & 10-10-10-8-7 dips
5/5/5 DL & 5-5-5-5-5-5-5-5-5 dips
5/5/5 DL & 5-5-5-5-5-5-5-5-5 dips

inadvertently used a thick bar for deadlifts - this had a definite effect on the amount of reps I could do at one time. Using alternating grip helped.

The dips were responsible for most of the time - especially the last two sets - the first three sets took about 18 1/2 minutes.

This was a horrible day at the gym. Not enough time to go 5 rounds, had to call it after 3.5.
Tendonitis in left elbow limited dips. Bad form killed the DL. Did OK for the first 2 rounds at 225, had to drop to 135 in the middle of 3 and used that on round 4. Back hurts like a mutha because I use it too much. Need to get weight back on my heels.
Now I'm looking at the 3 bars of death tomorrow!!!
Ohhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
I'm depressed, but still slogging through!

21.13

185 pound deadlift .
dips between 2 chairs - legs raised, dipping low.
15 reps each set. Next time will multiply by 3!
warmed up with 20 min turbo session on bike.

15:45 DLs unbroken; 1 set of ring dips unbroken, then 8:7, 5:5, 5:5, 5:4:3:3

10 min ellyptical warm up, level 13,12

3 rounds dl 225 x 15
3 rounds dips x 45
right hand grip started to fail, so went to lower weight...
2 rounds dl 135 x 15
1 round dips x 45
1 set of dips x 10
started to see stars, so called it quits at 40 mins. hate not finishing a wod.

26.12
had to break sets to 3x5 reps mostly

Was planning on taking an easy day off and then I even terminated that.

2 rounds of:
Dips, 8 reps
210lb Convention DL, 3 reps

Time: 3:04

Too sore from 2 days ago.

Beautiful blue skies in Chico...that means cold! Exterior temp for Team 6 today 36* but not to fear! Inside it was a toasty 39*!!!

12:13 for this one.

Off to breakfast
Robb