Strong work Josh, you're an inspiration and a gentleman.

This certification seminar is amazing. I've been around CrossFit for many years now and it continues to get better and better. If you're involved in CrossFit in anyway, make it a point to attend one of the seminars soon. You will not be disappointed!

I don't have access to rings right now. What is the ratio for ring dips to regular dips?

Go, Josh! That is a great picture, too. :)

I will make one of those seminars in my lifetime. Dang.

Where can I learn about oly lifting and equipment?

Wicked awesome, Josh. The crowd looks awed and impressed.

I was just watching Josh and Greg go head to head on Fran today and then I see this. My conclusion is that he's not man.

Rob, your best bet is the Xfit message board. That's where I've been finding tonnes and tonnes of info for just about anything to do with athletics. Use the search function and start reading.

And of course there has to be ring dips today just when I ordered mine but haven't got them yet. I'm sure they'll show up Monday now...

I've seen the conversion, for ring dips, between 3 and 15 so I'm interested in a stated conversion myself.

Hey folks, is there something of a standard sub for the rowing?

yes. sumo dead lift high pulls. i believe the conversion on that is 10 high pulls for each hundred meters of rowing, usually with about 45# of weight. if i am wrong i am sure someone will correct me:-)

Ok, think I just answered my own question. Noticed the search feature on the main page and SDLHP's were previously recommended as the sub. Love this site!

Thanks kls. I didn't take the conversion into account. So I'm looking at 50 reps per huh. Yikes.
Oh well, get some!

Wow, that's 341 lbs Josh is hoisting overhead. Impressive, indeed! Great work, Josh!

Mike

Did today and tomorrow's WOD tonight cause I'm going to do my weekly PST tomorrow.

Started out with Sunday's WOD.

Subed weighted dips for ring dips, used 25lbs.

BWT=155
11:25

Lots of transition time putting on the dip belt and running up and down the stairs between the rower and the dip bar, no broken sets on the dips.

Saturday's WOD

As RX'd 17:46.

For ring dip conversion to regular dips, I looked at the 1/12/05 workout which said for 10 ring dips the equivalent was 15 bar dips. Glad I looked, I was thinking it was 3 dips for each ring dip!

Way to go Josh - you are an inspiration!

Norma...the conversion on 1/12 is not typical of the usual ring dip - bar dip rates. In fact, in almost a year of doing CF that's the first time I've ever seen it that low. I suspect that had Lauren posted an "official" conversion for this (2/13) WOD it would be in the neighborhood of 2 or 3 to 1. Myself...I'm planning on 3 to 1.

Sub for rowing is Sumo Deadlift High Pulls (AKA...SDHPs). 10 reps per 100m of rowing, using a 45lb. bar (like an Olympic bar) as the weight.

Josh, that is extremely impressive. I don't even dream about using that kind of weight.

That lift was one of the better things I've ever witnessed. Can't wait for the video so I can see it in slow-motion. Good job Josh.

-D.

Does anyone know where I can purchase a set of rings that I can take to the gym?

Thanks,

Andy

http://www.ringtraining.com

-D.

Substituted with bar dips - 26:10

Ran 20 mins

Great photo!

56:37

- subbed 50 body rows (from sit at floor to standing with rings pulled down to chest) for 500 m row
- ring dips all broken down into sets of 3

Coach must have heard me complaining about how hard ring dips are (just got my rings some days ago) ... this workout was just what I needed. I was not really sure I could complete this, but I even managed to stay with sets of 3 the whole time. Cool.

I'm in the army so I have to do the stupid army p.t. program as well as crossfit. Army p.t. is mandatory and crossfit obviously isn't. I do not have the energy to do crossfit and army p.t. as much without risking burnout. I am in worse shape now doing army p.t. than when I was doing crossfit. Anyone else having this problem?

5X
500m row
5 ring dips
11 bar dips
5 ring dips
time = 28:26

First time using the rings. They are awesome. I can't praise them enough.
http://www.ringtraining.com/
Fooled around with pull-ups, L-sits, L pullups and other fun stuff. Must work daily on the rings. It's a long, long way to a Muscle-up

Mike Donnelly

Been at it for five days in a row now so I took an active rest day and only did three rounds with 42 bar dips as sub for ring dips. Time was 21:32.

Subbed sdlhps (50 per 500m)
31 dips per round (all broken)
Screwed up the timing, but the last two rounds were 9:40 together, so I estimate ~25 min total.

That's 31 bar dips, of course!

25:32.

5x
500m Row
50 Bar Dips

All Dip sets broken. Need to get some rings!

Sub'd 50 SDHP for 500 meter row
Sub'd 42 bar dips for 21 ring dips

Time: 34:23

My husband and I have been doing CF together for last ten days. Have lots of kids so work out separately, one person watches kids. Then, together, talk about aches and pains.

Welcome to CF Libby. Don't forget to talk about accomplishments as well as aches and pains!

18:40

50xSDHP 20kg for rows

Awesome job, Josh!

I ordered some rings yesterday. I can't wait for them to get here.

Until I get those, I will have to keep subbing/converting. I'll use the 3 to 1 conversion. It's gonna hurt.

Sub 45# sdlhp, 50 reps, 21 ring dips, 5 sets
14:45

Subbed 45# SDHP, 50 reps and 30 bar dips per round (not a great dip conversion, but 150 dips in a WOD is still a PR for me)

30:29

I was thinking back to early 12/04 I think, where the WOD was 30 MU's, or 120 pu's and 120 dips. Over 45-50min I managed only 86 pu's and 86 dips and then hit absolute failure and had to quit. Since then it's been...WOD-Eat-Sleep (and GROW). For the hundredth time, thank you CROSSFIT!

Nice, Josh!

Good photo, too, with the beaming coach in the background. Wish I coulda been there.

36:45 as RX'd. I just got my rings yesterday and got to break them in this morning. Great! Ouch! Fortunately, I also received some jumpstretch bands and needed those for a little assist.

Only 4 rounds 26:54

SDHP didn't feel like rowing to me so I used dumbbells. Squated like doing a DL but DB were held well outside my knees about 3 feet apart and about 45 degrees below shoulder. Then I stood up and drew the DB in toward my upper chest until they touched in a high pull position. I just imagined the DB were oars moving in the arcing movement. It felt more like rowing. I could feel it in my lower and upper back. Did 50 per round, most sets broken. Used 2x8lbs DBs.

Dips were Bench Dips (no conversion) Bench Dips are getting easier. Looks like it is time to get a real dip station. Yea!

Lots of broken sets, lots of time on floor gasping for air. Great workout.

cf warmup modified x2

spin bike 3 mins.
dips 30 broken
5 rds... 32:00

ROW & RINGS
16:22

150 sdhp 90 bar dips 20 mins. Very tired.

22:55. Subbed 2 bar dips for each ring dip....so 42 bar dips per round. All dips broken into 3 or 4 sets.

Time: 22 min

1st experience on an actual rowing machine. It worked out well. Had to fight with other people for machines so time could have been faster. Workout done at Gold's gym.

well i feel better today.
I did yesterdays this morning and will do todays tonight before work.
Time 20:23 all deadlifts unbroken except second round 12/6. All knees to elbows broken.

7 rounds of 500 meter rows and 21 rip dips in 24:50.

I did this one from last night's memory as the computer wasn't working this morning. Stopping at five rounds would have been wonderful as I had to break the seventh round of ring dips four times to finish. Lynne, many thanks for talking me through and solving the computer dilemma!

4x6 75# OH squats with pause at rock bottom

13/10/7/4 10# USMC style pullups (dead hang, throat touching bar, no kip) with 1 minute rest between sets. Did not go to failure, but did pulverize my grip.

2x4/4 44# kb windmills - left side shaky, right side like a rock

3x20/20 10# clubbell mills
3x10/10 10# clubbell bullwhips

Josh,

Congratulations!!!

29:17 for me on this one. I did the ring dips, but subbed the SDHP for the rowing.

28:59. Sub'd rowing first 3 rounds with running instead of rows (both rowers were being used!) And did all rounds with 40 bar dips assisted at 22#. I just didn't have it in me to do 63 dips per round (x3 conversion), so I made it hard but not impossible at a nearly x2 conversion.

Somehow in the warm-up I managed 5 unassisted pull-ups with kipping in each round! At the bottom, my feet are supported, but I was careful not jump. Progress! I worked out with a fellow CFer in NYC (thanks Joe!) and got the chance to try ring dips (a no go for me but an inspiring challenge) and now I must have a pair!

Sub'd rowing for 65# SDLHP's (30) and ring dips for 30 bar dips. Time=20:20. SDLHP's were tough.

I can't tell if I have injured my hip flexors or it is just extreme sorenesss from the extreme amount of squat type exercises I have been doing. Anyone else out there feel the same when they first started? I am about 2 and half weeks into CF. I am doing all the exercises with good form. Any suggestions or opinions would be helpful. Don't want to lay off too much but need to get my legs feeling better.

DDDOOOOOMMMMMSSSSS....AHHH!

doin this one a little later. im gonna sub running so i can do it at home.

Time 22:48

5 rounds:
SDHPs x 50, 63 dips

This workout smashed me. That is all.

My mistake on my post last night, I thought the workout was only three rounds for some reason, so that is all I accomplished.

Off to do my mock PST.

5 Rounds
45# SDHPsx50 per round

63 bar dips per round
Time 28:20
Jeff

dipped on the rings for the very first time! it was great fun but much harder than expected. finished about 3 minutes behind Mike Donnelly - 32 minutes - sub'd he indicated.

21:19
Weakness continues to be lungs.
Subbed parallel bar dips. 21 reps/round.

Today is my B-day. This workout was the best gift ever!

subbed SDHP for rows - erg was broken at the gym
rounds 3-7 were assisted bar dips (63 per round)

30:30

Thanks!

Murph

I did 5 rounds of: 500 m row, 30 bar dips in 38:21. First time I've done anything like that number of dips without assist. Rows were about 1:55 - 1:58 each.

5X

Sub'd 50 SDHP for 500 meter row
No rings and no dip bar sub'd heavy pull-downs close to body

This one smoked me;-) Great workout. 30:20

are ring dips the same as dips except with rings? What are ring dips...i couldnt find a video

Did this one with very little sleep and I could feel it...stupid car broke down...
Time: 44:05
Subbed rows for SDHP
Subbed ring dips for 50 bar dips per round

Me and Joe subbed bar dips for ring dips. We did 5 sets of 40 reps. Mine were all bodyweight and Joe did 1st round bodyweight and next 4 rounds with assist. 200 dips were not so bad, next time I will go for 250.

Joe - 28:10
John - 30:15

Really tired before starting this workout. I am praying for a rest day! Did 21 regular dips per round. Finished in 14:37...

5 rounds for time:
SDHPs 45lb. x 50 reps
63 bar dips
Time- 21:39.77

Still a little under the weather, but definitely on the mend. One more night
of decent sleep and I'll be good. WOD was #3 on the day (same as Friday and
Saturday).

20:16

subd runs for rows. not exactly sure about distance per run...im pretty sure they were a little over 1/4 mile. ring dips were tough in last round.

did some awesome med ball tossing during my warm up. basically a hybrid clean/swing/toss. after that did a little bear walking and some burpees. ill probably do some ring stuff later since theyre up.

18:36
Sub'ed 50 SDHP's w/ 45# bar for rows; dips were on rings.

25:09
subed bar dips for rings...did 21 weighted reps.. usually broken (15-6)

25:09
subed bar dips for rings...did 21 weighted reps.. usually broken (15-6)

Matt G is a machine.

Happy B-day Murph.

I am a day behind but will catch up tomorrow!

Thanks for the compliment E. Actually, I just have no higher brain function. You'd be amazed at how that simplifies life/workouts ;)

Earlier today I was playing around a managed my first HSPU without using a wall for support.

Warm-up:
Snatches, sets of doubles w/1 minute rests between sets.
set 1 - 95#
sets 2,3 - 115#
sets 4-8 - 125#

Max set of pull-ups (kipping) - 37.

Subbed .4 mile efforts on the aerodyne for the rows today. Dips on rings with broken sets every round. 1st miniset of each round done with straight body. Kipping dips after that. Time was 18:29.

Something a little different:

A combo of Thursday & Friday.

2 Hang Clean 110lbs
2 Push Jerk 110lbs
15 jumping pull ups.
15 push ups.
Row 500m

5 rounds.

~25mins.

Started w/ 135lbs for both, but dropped after the first round. I actually find the push jerks easier... Need to get access to some (drop-able) rubber weights for the clean / snatch type exercises. I can lift the weight, but once it gets heavier, my brain starts saying "no" to fliping it over my wrists at the dead-point. Working on it...

26:33 as prescibed with all the ring dips sets broken.

21:53

Warmed up with a few sets of bench press.
Subbed SDHP 45 lbsX 50 for rowing, 21 ring dips ( all sets broken). 5 sets 27:50.
Finished with some muscle ups, working up to one rep with 15 lbs strapped to my waist.

Warmed up with 10 min run and some jump rope and pushups - lots of stretching.
1st round: ~5:20 (SDHPs unbroken, 63 dips in sets of 21)
2nd round: ~13:30 (everything broken)
3rd round: ~31:20 (everything broken)
Only did three due to gym closing, and at that rate or time degradation, it would have taken me about 1 hr 45 mins to finish all five rounds assuming I didn't fatigue out first.

Crossfit warmup
25:19 for WOD as perscribed. Does anyone else get massive strap burns from their rings OUCH! finished up with weighted ring pullups and dips.

24:32

20:00

Sub SDLHP 3X50 - sets broken
Sub Chair Dips 3x30 - sets broken

subbed with sdhp's
otherwise as rx'd
17:07

43:28 as RXed

haha, Matt, im the same but i guess im the cheap model that does not function as well...does not compute...does not compute.

the SDHP in the video and slide shows are markedly different. one pulls to chin, the other arches his back instead. which is the one to be used???

30:16

subbed bar dips x 3 = 63 per round

rows
1.45
2.02
1.58
1.59
1.53

james, watch the whole of the video clip, the first few reps are sumo deadlifts, the last reps are sumo deadlift high pulls.

Still slow on dips, ring/bar/whatever. Only got four rounds before I had to knock off and get to work.

26:05 for four rounds.

37:54 (oh yeah, the slow guy here)

no timer on the upstairs C2 rowing machine, so did 70 pulls in ~2 minutes each round.
42 bar dips in sets of 7. That slowed me down a wee bit...

29:02

5x
500m row
63 Bench Dips

I only had time for to complete three rounds because it took me 30 minutes. Subbed SDHP's at 45# and did ring dips as prescribed. All broken sets. SDHPs in 15, 15, 20 and 7's for dips. The coffee before WOD does not work for me, except as an intro to pukie! The last sets of ring dips really introduced me to Shaky; any relation?
-Brandt

Back off WOD 6 of 6:

Five rounds:
25 SDHP w/ bar
10 Ring dips

Time:9:52

16:20

Sub'd 50 bench dips.

bwt 178lbs

22:00 as rx'd
new pr on dips 17

24:58

This work out took more out of me than expected. I did bar dips instead of rings and kept the reps at 21. Most of the dip sets were broken by 2 except the last set it was broken by 4, I was clearly losing steam by the end.

Thanks for the Work out!

subbed rows yesterday, so i subbed runs today.
5 rounds of:
run 400m
21 ring dips (full depth with a turn-out at the top)

time = 18:10.5
all sets of ring dips broken.

Josh, phenomenal!

27:16.6
Subbed bar dips - 42 per set. All sets broken.

JK

25:00
Subbed assisted dips for ring dips (30 per set). Upper body is still not up to par.

23:39
Reading comprehension is not good (more a case of CRS since I hadn't looked at this WOD since talking to Kelly yesterday) so did rounds of 25 ring dips instead of 21.

38:15

sub sdlhp

18:06. subbed 21 reg dips for rings.

5 rounds in 21 minutes
45# SDHP
42 Bar dips

21:30

5 x 500m row & 21dips(bar)
26:50

A couple of days late but oh well. Subbed weighted dips with 20# vest for ring dips. Kept the a 1:1 ratio. Sorry, didn't have any more in me to double it.

25:14:54

Jay
WOD as RX except for straight dips.
19:51

Suzanne
WOD as RX except for straight dips.
26:00

18 minutes
subbed regular dips for ring dips
from 2nd curcuit on, all dips broken into 2 sets.

17:09
500 meter row + 63 bar dips
x5

5 rounds for time of 24'42"90
50 SDHP, 30 pounds
21 Bar dips

Did runs instead of rowing. The dips were as RXed

15:15

5x 500 row and 21 dips

did bar dips instead of rings (now i notice i should've done more to compensate)

19 min

First posted WOD

19:45
Subbed 30 bar dips for ring dips

Rows were all solid (~1:45) but the dips were broken all over the place.

Been lurking for a while and have been doing WOD-alikes for the last couple of weeks and am loving it. Short sharp and to the point and still leaving time and energy for my PT clients through the day. Thanks a lot to all who contribute and inspire.

Cheers, Kempie.

42:43

Sub'd:
50 45# SDHP for rows
50 bar dips for 21 ring dips

Woof.....250 dips

'We are practicing not weightlifting but commitment'

BW=211.4, sans garb
I=8:05
II=17:06
III=24:43
IV=32:49
V=40:10, Had help slowing down on this from a 3 year old.
Sub 45# sdlhp broken into 20's & 30's
& ring dips broken into 3's w/ occasional 6's...ring dips take a looooong time like this

20:50

Ring dips as Rx'd and sub'd SDHP with empty oly bar (20kg) for row.

28:50
Ugly workout today. Ring dips took forever because I wanted to have great form and go deep on every rep. This made me have to do them in sets of ones and twos.

Did:

10 ring dips (broken sets)
11 bar dips
30 (15L/15R) kb snatches 24 Kg

10 ring dips (broken sets)
11 bar dips
30 2 arm kb swings 24 Kg

10 ring dips (broken sets)
11 bar dips
30 (15L/15R) 1 arm kb swings 24 Kg

10 ring dips (broken sets, including just negatives)
11 bar dips (broken sets)
30 (15L/15R) kb snatches 24 Kg

Surfed 2 hours this AM so that fried me pretty good for this WOD. Only did 4 rounds because my form was falling apart and did not want to hurt my shoulders.

Matt

21.46 as prescribed.

Still out of town at unfriendly hotel gym
Did yesterday

20 pullups, 40 dips, 60 situps ran 5k

X fit Warmup
For 5 rounds for time: 15 mins
20 x SDHP
5 x Dips

I was worried about my shoulder on the tips, but after the first set it was okay.