what can I sub for rows? do not have rower. Dead lifts?

I assume these are armpit-to-the-bar range of motion dips... they take me much longer but thats how I'll be doing them unless I here differently

maybe a run and skip rope?

Robert,check the CF FAQ's for stuff like this.It's fairly extensive.
Row subs= sumo deadlift high pulls

timM,

As full a ROM (range of motion) as possible is the usual standard. In this instance, dips are armpit to the bar, or rings, whichever you're using, as that's the most complete ROM for a dip. Takes longer, requires vastly more effort and energy, and just plain hurts man!

So it's all good brother.

The common sub for Rowing is SDHP @ 45 lbs, 1 for every 10 meters.

What if your using rings for the dips? Do you still do 50 dips or do you apply the 5:1 ratio and only do 10 ring dips? I don't have a set of dip bars at home but I do have the rings and an old C2. I could do the work-out at a commercial gym but the C2 rower and dip station are on different floors.

im new to cross fit, what setting is recommended on the rowing machine? 1-10?

Crossfit...Can we pleeeeez get Annie to come to The Pit to certify me/us?

I hope nobody minds me saying that Annie is a BABE!

I will second that. Good job Annie, you rock.

21:35

Subed rows for SDHP

11:40, as written. Dips broken on all sets. Row intervals at
1:50/500 m.

DIPS AHOY MATES !
19:57 all ring dips... I think I spent about 13 mins on the rings multiple setsof 10 & smaller #s... Good Luck

Is it me, or does Annie actually look like she's not even straining in the slightest to do that MU?

Meanwhile, I've got to figure out how I'm possibly going to complete 150 dips today.

No rower, so 50 SDHP @ 30kg, took way longer than 500m. 115 dips was PR for 1 session, so used band for last 35. All sets broken. 36:30

Time 11:58

Subbed SDHPs for rows. Very nice workout. It woke me up this morning.

Ring dips - 22:50

20:24

You'd think I would have learned to stop trying to guess which WODs are going to be tough and which are going to be easy. Wrong guess again today.

No rower- subbed 3/4 exercise bike rides.

Found out I can't today do 50-dips in any combination of reps. So I subbed 80-pound pressdowns for those reps I couldn't complete as dips.

35 dips round one and 15 dips rounds two and three. Ego bruised.

Jesse:

The damper setting on a rower is highly subjective and depends on your body type, conditioning level, and rowing style. Check out this short guide from Concept 2 on drag factor and damper settings:
http://www.concept2.com/update/S2002/drag.htm

19:59

Includes running upstairs to the rower and downstairs to do dips.

All dips broken, assisted.

Ew. Back in the game (so to speak) post holidays, birthday, home with the kids. This was not enjoyable but was completed. Time? No idea, maybe over 25 mins. and under 30? Rowing was easy and enjoyable, but subbed dips for benchdips (knees bent, lots of breaks).

Just when you start getting a little cocky, along comes a WOD that spanks your sorry bootocks...

36:30. Did the first 25 dips unassisted, then needed a 50# assist to finish.

Time for some yoga and cold beer. Maybe I can chat up that cute redhead I keep seeing around the house.

Where can I go on the website to find cf faqs?

Did 400m run instead of row.
All dips broken sets. Tough one.
14:25

10'43"
3x50shdl+50bench dips

Joey-

Go to the bottom right corner of the homepage, under Friends of Crossfit. It's Lynne Pitts' CF website. Loads of info.

36 Minutes.

Waiting for the Rower and Dip station between sets helped me recover enough to simply finish the 150 Dips.

Rows: 1)1:57 2)2:03 3)2:06
Dips: 1)Sets of 10 2)Sets of 10, @30 needed 50lbs help from Cybex 3)Sets of 5 w/ 50-60lbs help from Cybex.

I did more dips this morning than I did in 2004.

23:15
rows avg= 1:55
Dips all unassisted fullrange, broken.... usually into 10's
I'm beginning to think all the clocks in our gym must be running very slow somehow

23:20
Started with the Crossfit warmup. Sub'd SDHP for rows which were a killer after yesterdays cleans, dips done on a dip bar. Finished up with 3 x 10 Windshield wipers.

18:12
substituted 50 SDHP for rows - 25kg, all sets broken into 2x25
dips all assisted, first round done unbroken, all others 2x25
harder than it looked.....

Running a day behind to catch up.
Who's the president of the Annie Sakimoto fan club again? Sent my dues, but still haven't received my ID card and decoder ring!

15:49

Rower splits were ~2:00
1st set of dips were in sets of 10
2nd set in sets of 5
3rd set in sets of 10

Forgot to keep time. I would estimate around 25 minutes but I was a mess anyway

Could not lower weight of bar, so I lowered reps for SDHP to 30 reps with 45 lb bar

Could not pull off more than 10-12 dips so I broke into 3 sets of 10... after the first set of the 2nd round I had to start doing pushups to compensate for inability to do more dips.

I'd say today's biggest benefit was spiritual... well, I mean, my body is feeling the workout, but I'm learning mental endurance... There was one point when I was doing my SDHP I was at 15 reps and I thought... well, maybe I'll break it into 2 sets... I paused and said, 'no, I'm here to train mentally too' and banged out the last 15 like there was no tomorrow.

a day behind. 5 rounds used 95#, otherwise as rx'd

Crossfit warmup
15:50
all rows were between 2 & 2:20
1st 25 dips standard deep dips
last 125 were bench dips.

19:15 - ring dips

Found I can row if I hang on to the end of the handle with the first two fingers of each hand. Can't pull hard, but I can row. Dips were careful and deliberate; each round broken at 10/5/5/5/etc...until 50.

Strained my right bicep throwing down hay this morning, so no one arm pullup training. Worked on a few other 2005 goals:

Kb TGUs:
26x3/3
36x1/1
44x1/1 - no more with the left side; too much pain in hand to continue
53x1!
62x1!!!!
I'm much closer to my goal of 5/5 with the 53# bell than I thought (at least with my right hand) - the 53# effort went up smooth and easy. The 62# was hard, but not a max attempt.

Kb snatches:
26x5/5
36x5/5 (left hand finished at 36# due to pain)
44x5
52x10!! - very easy
Thanks again to Tom Corrigan for his instruction in Colorado; I handled that 52# bell with ease. I wish I had known what I know now when training for the TSC. I don't think I would have been injured.

10 10# right hand cb swing pistols - no touchdowns, solid
10 5# left hand cb swing pistols - tough to balance, one touchdown

10 double 5# cb inward/outward pendulums

I agree with Brendan that these workouts are a mental as well as a physical challenge.
Also, Kelly Moore is an inspiration working as hard as she does with a broken hand and all. I want some kettlebells to join in the fun!

This workout doesn't look too bad on paper, but we will see tonight in the gym.

3 rounds for time of:
50reps 45# SDHP
50 Dips
TOTAL TIME=32:20 (9:32/11:22/11:26)
SDHP were all split 30,20
Bar dips were all broken: Rd1-10s down to 4s, Rds2&3-8s down to 2s... dips kill me...

Buthch posted this question :What if your using rings for the dips? Do you still do 50 dips or do you apply the 5:1 ratio and only do 10 ring dips?
I have the same questions should it be our goal the 50 dips per round as ring dips? Also for the Crossfit Warmup I usually do ring dips should I be doing that or just do ring dips when it's asked to do so in the WOD?

11:49.22

No C2, so SDHPs instead. My splits on the SDHPs were about 5-7 seconds slower than my typical 500m row time...

16:22
No subs.

I cut the dips back a lot so I could keep a decent pace going. Row times were 1:43,1:52,2:01. Dips were 30,20,15. Even with so few dips, I took 17:30. Need to get that bodyfat down.

23:40 with assisted dips, row times were 1:49, 1:50, 1:55

16min. 36 sec.

Getting further with walking on hands-- 100 feet here I come!

Peg board work, speedbag and a bunch of one arm pullups (lefty and righty).

Sean P.

17:30 as rx'd

Dips were 25/15/10, 15/15/10/10, 10/10/10/10/10 (and I thought this one was going to be easy!)

Wife: Different workout...

Man, so I still suck at WOD's, don't know how you guys finish let alone post the great times you do...

Warm-up:
Stretching
Samson Stretch
10 OHS 15 lbs.
15 push-ups
30 box jumps (guessing 20")
30 situps

10 OHS 15 lbs
15 push-ups
25 box jumps
20 situps

15 SDHP's at 55lbs
15 dips

10 SDHP's at 55 lbs
15 dips

that was all my fortitude allowed me to get through...

24:26
50 SDHPs instead of rowing. The last 25 or so dips were mega-hard, done in sets of 2 or 3. I'll feel that tomorrow.

Oops..guess I forgot after I gave up on WOD, I did 10 OHS at 55 lbs. and 10 more dips...then I went and did some bicep curls 45 lbs and 5 pull-ups....static hold pull-up (count to 30), then 5 35 lb curls.

20:34

bw-230

First set of dips broken in two. Second and third were broken in three. Three cheers for those who can do 50 consecutively. Thats great. Keep up the good work.

I'm starting to get the hang of Crossfit, I've been interspersing the WOD's between oly lifting work days.
Time today: 24:25, could have been faster but someone took over the rowing machine at the gym on my 3rd round...so i lost 2 minutes waiting....my rowing times are getting better, my pace was about 2:30 every rnd. down 15 seconds in 2 weeks (2 weeks ago I had never been on a C2 rower!)The dips took forever... I had to break them into 4 sets 14, 13, 12, 11.

30:00

3x 50 SDHP
3x 30 Ring Dips

This WOD left a nice bruise on my arms from the dips on the rings. :)

I suck at dips.
Found a gym in town with a concept II, so visited them.
Row 500m 1:47.2
50 dips, broken badly, lost count
Row 1:48.6
25 dips, again broken badly, realized it was not physically possible for me at this time to do another 50
Row 1:34.4
10 dips
By the end of my tenth dip on the last set, I wasnt even able to do a negative, couldnt even hold myself up. In contrast the rowing was quite easy. Was encouraged when I checked out Concept's online rankings, for heavyweight men my age. Never having been on a rower before, I could easily shave that time down.
Total time 36:40,

28:19
Had to sub row with sumo's (used 20# DBs). Broke dips into sets of 10s, then mostly 5s. Spent only about 7.5min on the sumo's, rest on dips.

Subbed the SDHP for rows and used 25 dips for the rounds. Regardless my dips were very, very broken sets and very agonizing. Finished in 25:54. I also agree with those who have commented on the development of mental toughness from the WOD.

Wow,my brother was ranting and raving about this workout so i decided to give it a try. Generally i focus on heavy lifting 3 days a week with cardio on two of the off days.

This excercise smoked me.

I was in a time warp by the end and failed to check the clock before i began. When i left the gym the clerk said "Well that was quick" which means i was in for about 40 mins. including crazy ass warmup.

The rows were easy until the third round when i began to feel dizzy. I finished quickly anyway.

The dips were scattered.... by sets:
1. 27 unassisted 13 with 40 pnd counter weight.
2. 11 unassisted 13 with 40 pnd and 10 with 60 pnd.
3. 3 unassisted 16 with 60 pnd.

SMOKED!

31:32 got my butt kicked big time

subbed rows for SDHP and 50 dips for 30 ring dips

last 20 dips were slow neg's, my thighs are now jelly

30-35# SDHP's, 50 reps/round
gravitron assisted dips with 70# counterweight 50 reps/round
finished in 15:05 all sets broken
focused on getting low(er than usual) on dips, but i don't think i am quite armpits to bar yet. usually i just go with upper arms parallel to bar. this morning was the first time i saw it suggested that you should go all the way down.

did 45 lb. SDHP (50 reps) for two rounds, then rowed 2:20 last round when rower was free
did first 15 dips with body weight, realized "no way!", did rest assisted (60 lbs. on Cybex machine); only did 35 dips last round

time was about 30 min.

much room for improvement, like usual!

18:48
had to do sdhp's with 45lb bar.

I've been setting the drag on the rower at 8, just seems more comfortable and the chain on the handle keeps tension without feeling like i have to pull on the handle.But like i said i'm new to the C2. seems like alot of row times were much faster than mine all three sets were about 2:30)..but overall times were close...are other people taking longer breaks? i walked from the rower to the dip station, and took about 30-45 secs between dip sets...should I take more rests?Like I said i'm new at this???

I also toss my vote into the mental toughness camp. I think people often have the (bad) habit of convincing themselves that they "can't do anymore"...IMO you've reached a turning point when you instead tell yourself "damn it, I'm going to finish this sucker if it kills me".

Guess what...it won't kill you.

Keep crankin' folks, you're way ahead of the curve.

26:55. Subbed Sumo High pulls. Dips fairly short range of motion.

21:35, rows all 1:45. Slow on dips but all but last 20 unassisted.

34:16
sub high lift's 50 for 500m
dips were the longest even when assisted with bungy cord

15:52

No way of measuring 500m so did 2:15 sets @ ~80% max effort

Dips done explosively, full ROM, no negative resistance. 1st set did 25 strait with balance in broken sets. Other sets all broken with 15 reps being one time max in a row.

Felt stronger tonight.

26 minutes
rows=rest
dips=death
dips in sets of 5, with some 10s mixed in. all were well below parallel.

No rowing machine so SDHP. Wow, I've done a rowing machine before and these definitely took longer than rowing 500 meters. Dips were all unassisted but broken. No my question is I had to rest when I dipped to failure in order to get in my 50. Should I be used assistance and going for time or doing all the dips correctly.
21:08

** as always, major substitutions

overall time 20:16.6

row1- 2:00
row2- 1:57
row3- 1:58

assisted dips, all broken
dip1- 20,15,15
dip2- 17,14,10,9
dip3- 25,15,10

Mike Donnelly

18:48
Rows averaged 2:02-2:10
Had to break up the dips with sets of 10 (doing bench dips). Triceps thoroughly pumped!

I am thrilled to say performed as perscribed. Usually I have to drop the weight or subsitute one thing or another. John 22:30

Joe did first 75 dips bodyweight then used gravitron with 40lb assist. Joe 14:46

17'36"

19:04. Started strong on the dips 2x25 the first time around. By set 3 it was more like 15,9,7,5,2 but I got them all in. Not bad for my first crossfit workout.
I'll pay for it tomorrow Yay!

Connor and I have been away for a couple of weeks. Decided to do the chipper from 12-30 to get back into things. Only sub was 20 handstand pushups instead of double unders.

16:55

dips heavily assisted on gravitron
Round 1 - 50
Round 2 - 35/15
Round 3 - 25/10/10/5

I was doing OHS tonight (2 days back WOD) and on the first set, as I was returning the bar to the rack, I felt my right arm go real loose and then I had no power in it. i could only feel my fingers' nerves in their tips. This was at 5 pm; Its now 10pm and my amr feels like the strenght is back, but i still have the tingly feeling in my thumb and forefingers. If anyone has encountered that problem, Id appreciate a little insight. Thanks
Been spreading the word about Xfit to lotsa enthusiastic folks around here. Xfit, Alabama?!

I did not like, no, no, no. I hated this one. 21:45:45 Never did I feel more like I weighed 250 than I did tonight!

heath-
Some of the muscles in the shoulder girdle/chest and front of your neck can become hypertonic or crampy during sustained overhead lifting. It can cause something called Thoracic Outlet Syndrome (TOS). The thumb and forefingers are also the digits affected by carpal tunnel syndrome. If it doesn't resolve with some gentle heat and stretch, pose your question to the injury section of the message board and you'll get a wide variey of responses.

Good luck.

25:46

3 rounds:
50 SDHP
50 Dips

Neal
You sound like your closer to my size than most others. Im new to crossfit, but certainly not this lifestyle. If you could share some insight, I'd really appreciate it
Steveo

26:00

Dips were broken sets quick and had to perform negatives towards the end. They were almost like jump negatives because I could barely hold myself up. I'm hosed. Time for food...

18:32

found a rower hidden in my gym but it doesnt keep track of distance(?!?). so i did 65/65/70 pulls on the most difficult setting. also, i did the dips on one of those back extension stations in sets of ~10. felt great up until the third round when i noticed pukie creeping on the row and my arms starting to freeze up on the dips...fun.

20 minutes

17:19
SDHP w/45#
Bench Dips

Kickboxing today - warmup with squats, db thrusters, lunges. Elbow and Knee strikes for reps.

Later: Bench Press 3-2-2-2-1-1-1-1-1

3 x 70 (old PR)
2 x 70
2 x 80
2 x 80
1 x 85
1 x 85
1 x 85
1 x 90
1 x 90 (new PR!) (ouch)

17:15

The rows were a breeze but the dips really killed my time. It was very difficult (and I failed on some reps) to keep the full range of motion through the dips. I would say that all told about 5 minutes of this workout were spent rowing (max) and the other 12 min were spent on the dips. Ouch, my whole upper body is roasted and my legs are a close second.

19:51

Time includes a walk/jog (I had planned to run but it didn't happen) of about 150 meters to and from the dip bars involving 3 doors and a security gate.

Rows

1:54
1:58
1:54

Dips

40,10
20,20,10
20,15,15

29.30 broken sets of dips, but all full r.o.m.

ouch!

I finally caught up and will truly need tomorrows rest day. Did 2 WODs today (one in morning, one more than 12 hrs later) figuring I'd rather overtrain a bit to get the benefits of these ass-kicking workouts.

58 long ass minutes.

SDLHP instead of rowing. First set was all 50 then did in sets of 25

Dips
round one was ring dips for 8-6-5-6-3
then dips with hands flat on 2 wooden barstools. Is this an adequate substitution? It seemed to really work the hand and wrist extension.
round 2 was ring 1-1-1-1-1-1-1 then stools. Round 3 was all barstools. I brought my knees up to try to get as deep as possible. Then I would pace the floor until I could do another one. It seemed like I got energy and strength in bursts. I gained a new appreciation for the term "fried." Stick a fork in me!

23:50
changed it a bit. rowing as Rxed. Dips unassisted but only 25. Need to do more dips in the warmup

18:13 time including the run upstairs to do rows downstairs for dips
25, 20, 5
10 x 5
this last set broke me, I got the first 10, then had to switch to sets of 5, the last 10 were jump negatives. After a slight rest and stretch went back for 8 more. Sore already today

22:58

Did 50 SDHP for 1st round. Groin did NOT like starting round 2, so I did 30 burpees for rounds 2 and 3. Probably not a good sub, but I wanted the cardio component. Did unassisted dips for 1st round, but 150 of them would have taken longer than I had. Used 70lbs of help on the gravitron.

oops , misread , did 1500m rows x 25 dips(assisted) for a time of 27:00, no wonder I thouth I was so slow!

BW=211
32:50 total{splits @ 8:50/18:15/32:50}

rows all 3 rounds @ <2:00 each

dips on parallel bars well...~6,8, & 10 minutes
If I tried 150 dips on rings, I'd still be trying to finish, maybe when I grow up I'll be able to do 150 ring dips in under 20 minutes.

16:44
I really enjoyed rowing! Haven't done that in a long time. All dips assisted with 42# (bw=125). All dip sets broken. I had to up the assistance I've been using to the 42# level to get a fuller range of motion. This also helped me keep the intensity of the workout.

I wasn't feeling well Tuesday, so I attempted this WOD on Wednesday morning (still not feeling well)...

Warmed up with regular CF warmup, including handstands, excluding dips. For the OHS, I did 2 reps with weight instead of 10 with broom. (95lb,105lb,115lb)

Then I attempted the WOD, but only made it half-way (75 of each) by giving-in time. That took me 10:46.

I cooled down with 3 sets of the infamous PVC-pipe O-lift drills, and now I have to go to school.

well over 20 minutes:

did this workout differently

rode spin bike 1 minute
then 10 dips-unassisted till 80

last 70 assisted w/feet on bench
also rode spin bike 1 minute between
dips...
never did this many dips in my life

26:53

2 minute rows
broken sets dips (starting at 10 reps and deteriorating to a low of 4 reps in the last set.

15:40

dip sets all broken; tried to break 15:00 but last 20 dips too taxing

23:56. 1:40 on the rows, asssted dips were majorly broken.

Subbed SDHPs for rows (50@45#/set). Dips on rings - mostly minisets of 5 after round 1. Time was 21:40.

24.04

Jumping dips (Due shoulder impingement)All broken
SDHP 50,50,50

25:11
My rower only does time so i subbed 100 strokes for 500 meters.

First set of dips done on rings. the rest were done on bar.

16:19
row 1:48,1:57,1:59
1/2 ring dips (assisted), 1/2 bench dips

Time of 21:00. First WOD done exactly as perscribed, after coming off of a week of skiing in a lodge where I had nearly no room to work my upper body too. I'm rather satisfied with my time on this.

19:43
Trashed quads from yesterday's HSC's made the rower a special kind of hell...

19:28
1st set of dips, all bar dips
2nd set, all bench dips
3rd set, 10 bar and 40 bench

ouch.
3 rounds:
run 400m (sub for row)
50 ring dips
time = 22:38

did a few pullups, a straight-bar muscleup (kip, but no shoulder roll!), and a couple of basket hang kips to support on rings to cool down.
JC

Thank God this was row 500m and 50 dips and not 50m and 500 dips, or I would never leave the gym! (I can only pay for 2 hrs of babysitting at a time!)
Rows were all 1:49/500 and like Lynne, my quads almost prevented me from standing at the end of each sprint!
Dips. . .unnnhhhnnhhhh...dips.
Started strong and unassisted. Sets of 10 and 5 to get to 50. Then the crowds became a factor. Round 2 found me wandering like a chicken looking for its recently lost head. Finally found a decent bench and finished the second set with breaks of 20/20/10.
Third round was on the Gravitron and were hell!
Time 24:32
Adjusted time factoring in waits for all resolutinaries to finally quit talking and move on: 22:32.
I still understand Matt G.'s rage at the swelling number of temporary gym members this time of year. I hope that all who have adopted Crossfit as of Jan 1 stick with it! I say this because I just saw the following at the gym today:
1 person doing Turkish Get Ups (gasp, horror, shock)
1 person attempting C&J's (no depth on the clean)
Me and another guy having to share the dip station!!!
If any of these people are now here on CF, you are excluded from my frustation.
/end rant/

22:09

assisted dips broken sets

40:28

BW 212#. Did 70# counterweight on the dips. (I typically use 60# for CF warmup and other assigned dips.)

The last 50 were murderous -- really felt the strain at the bottom of the ROM. I have a feeling I may be sore tomorrow. I wouldn't get through these dip workouts if I weren't fantasizing about the day I can do a MU. :)

28:13 modified with 35 ring dips (and a couple of interuptions by the family). The last 35 ring dips were assisted by reducing the height of the rings and placing my feet on a chair.

Day late. . .

subbed SDHP (50 reps with 45lbs) for rows

17:16

SDHP - 1st set not broken, other sets broken
Dips - all sets broken into sets of 10, deep assisted dips after rep 20 on each set (trying to work on full ROM).

I can't wait to try dips on the rings I ordered.

22:32

All but the first 15 dips assisted.

Been doing crossfit for roughly a month now--today I got two independent comments about my weight loss and improving fitness. Gratifying. But I find more motivation in the great community here, and in striving to approach some of these monster times and scores.

Nice job Dan.
I only get comments like "geez, that's just plain nuts, nobody does 150 dips".

~ 23:00. first 30 dips raw, remaining w/ light assist and much groaning.

A few days behind, and finally feeling like I'm on the mend.

WOD as RX'd 14 minutes even.

It is very obvious any WOD without pullups helps my time.

This was by far my best effort yet ... Mental strength is definitely gaining confidence again.

Started out doing variation of the Xfit Warmup, did some towel PU's, some static holds at top and bottom of PU, and some L-sits

45# Barbell for SDHP at 50 reps
Asst Dips

The clown had me leaning on my truck in the standing fetal position calling my name ...

21:10

31:03

used 40-lb assist on last set of dips.

13:00

Subbed 50 SDHP's with 45# barbell for rowing, broken sets.

Hoist-assisted dips: 1st rd #10 no breaks, 2nd rd #9 no breaks, 3rd rd #9 broken 20/10/20 reps.

16:52

26:13

Ring dips + SDHP for row

High volume ring dips still kill me for time; but I continue with them no matter what... I imagine that stable platform dips would have been a better metabolic workout (much quicker than on the rings), but I can use the extra strength training.

Well this is my first post...

I'm running a week behind for scheduling purposes...

As for this WOD, I set the rower at "10" and did bench dips in sets of 10(x5=50). So, the 3 rounds took me 12'44".

I look forward to the next couple months of Crossfit. Hopefully if I keep working I can get to a point where I don't have to scale/modify the WOD so much...