February 16, 2005
Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go
Post rounds completed to comments. Move slowly and deliberately – you’re developing the muscle-up. (Eva can do it.)
Posted by lauren at February 16, 2005 8:06 PM
If we don't have rings, what do you think we ought to do?
I was thinking sternum pull ups and bottom to bottom dips...does that sound right?
WOW! Great picture! I'll check in the morning before I head to the gym to see if anyone has explained "false grip". Other than that, I'll have to sub regular pullups to the sternum and regular dips as deep as I can go. Should be a fun one.
Does Eva live in Sydney?
Matt, or anyone else w/o rings
Sub the false grasp on the rings for an 'over grasp' on the bar. The entire hand is above the bar at right angles to the wrist with the weight supported on the heel of the hand. (Page 68 Gymnastics and tumbling – CFJ February 05)
Dips can still be one on static bars, work getting deeper into the contraction – you should always be active and strong. Eventually this will become a comfortable position.
Be strong - M
No rings available
6 sets in 20:18
Pullups - inward grip but couldn't get false grip because of bar setup - about 80% assisted
Dips - narrow bars, went deep, none assisted, one time break on the last two sets
I'm going to do this one on rings, but I'm not sure whether or not to use my "bands" (inner tubes) for support. Without them I'm looking at maybe two rounds, probably done without full ROM.
Any thoughts on this? Is it better to use assistance and maintain good form and intensity, or should I struggle through without the bands to accustom myself to working with my bodyweight?
its Eva, and no, I don't live in Sydney, I am here training sailors for the Farr 40 world champoinships-Team Pegasus.
I live in Santa Cruz, home of CrossFit HQ. Hi to all my friends at home.
No rings, so just did 10/10 pu's and dips. PU's were unassisted until I started to slow down, and then assisted so that I could keep moving for 20 min. Dips unassisted.
No rings for me yet. They are on their way. Until then I did these on a bar. I had never used a false grip until today. Very tough. I had to assist myself with my legs to be able to keep the grip. Went as low as I could go on the dips.
Took seriously the prescription to work "slowly and deliberately." I used mstreet's suggestion of an "overgrasp" pullup grip on my pullup bar. Very tough! I did dips on the backs of two wobbly stepping stools to make them a little tougher. All movements were done very slow with maximum contraction and full range of motion. Basically each rep was at or near max effort. Did singles and doubles for sets of 5 reps each.
7 sets of 5 +5
Hi everyone: just getting back to Crossfit after what seems like an eternity of injuries. Catching up with some new workouts I missed. Did Cindy (accelerated Chelsea) today, got 23 sets in 20 minutes, amazing how much harder it is to do 23 sets than 20 in the same time. But hugely grateful for Crossfit and its benefits.
I had to hang the rings from a pull up bar. Didn't want to keep adjusting the height inbetween pullups & dips so I just did rings dips and bar pullups. Concenrated on going slow and getting maximum range of motion.
If there's any way you can get a couple of short segments of PVC or any other rigid tubing, and run a rope/webbing through it and hang that to make a poor man's ring setup, it will pay off in dividends.
9 rounds + 9 pull ups
Used judo belts for rings. My wrist's didn't bleed!! Just some friction burns!
7 rounds plus 10 PUs all on the rings
Neal's class today...happy to say that I was not the last one to complete the following:
80, 60, 35, 15, 8 of DB swings, Body Rows, Box Jumps. Some modifying here and there but excellent class for all to enjoy. Thanks Neal.
I changed this one to how many MUs in 20 minutes...62, with 12 consecutive the first attempt. I believe both the consecutive and total number are PRs. A random mix of singles, doubles and triples after the first 12. No missed efforts. MUs done in basement on 6" tether.
2x3/3 35# clubell outward pendulums - much better than my previous attempts. Finally figured out how to solidly drive the clubbell back to order position. Fried my forearms big time.
1x20 45# OH squats, pauses at rock bottom
3 10 second tuck planches on floor - after several face plants, I remembered to lean forward and keep my hips up. Even managed to move my legs around and outside my arms, but not a chance of going into a straddle without falling.
Well i have now missed 5 wods. I am taking a week off (not by my own choice mind you).I got some bug went to the doctor they said it was not the flu (some superbug) kicked me to the curb. So if all things go well I should be able to start back up on fri. Well enjoy todays workout crossfitters looks fun.
YO...KELLY I think thats a whole new record of everything... 12 consecutive MU... congratulations!!!
Great Picture!! I am curious if anyone is doing today's WOD with added resistance? It seems to me that doing muscle ups would help you get better at doing them:) Having said that, if the goal is to work slowly and develop strength, assuming one can already perform MU's, why not add resistance?
BTW:10 rounds with a 24kg kettlebell hanging from my feet.
P.S. My bad..shoulda clarified: 10 rounds, 3-5 reps per round of each exercise.
4 rounds plus 6 pullups as RX'd. Finished the 5th round (4 pullups and 10 dips) in overtime. Got to use my new rings. Used a jumpstretch band as assist. After a while, I had to do negatives on the dips (no assist).
Could towel pullups to the chest with an inward grip be sub'd for the ring pullups?
Ordered the wood rings last Sun night (gymnastics-equipment.com)
Did the Push Jerk/push up routine.
225lbs = 3150
17:30 = 1050
Push ups were ridiculous. Workout was SAT.
pu and dips 10 ea. rd
1 round unassisted, 3 rounds assisted, no rings at my gym so just pull-ups and dips.
My workout today
Back squats 3x3@80% (155k)
Front Squat 3x3@80% (132.5k)
Rack jerks 10x2 1 from in front 1 from behind the neck. Top wt 110k
Handstand pushups 3x10
Sweet picture Eva!
9 rounds + alot of sweat!!
15 min. Warmup
Dynamic Stretching, 15 situps, 50 goodmornings, 50 hanging snatches with broomstick, 10 body rows, kata. 3 rounds
10 min. Snatch Workout
50 high pulls with curling bar, 50 snatches with broomstick, Romanian Deadlifts w/50 lb. dumbbells.
20 min. WOD
No rings, left my karate belts at home. All reps done on regular pullup/dip machine. Lots of kipping. Dips were rock bottom. Inconsistent kips on pullups, seemed to come together the more tired I got.
On a side note: my workout partner just got back from a week's vacation, from work and crossfit. He now informs me that he's feeling pain in his elbows from pullups. Any suggestions for him on rehabbing and substitutions?
Does anyone have links to Crossfit Warmups? It would be appreciated.
7 rounds slow and deliverate. Overhand grip using prussik attatched to feet with blue band for assistance. Reg dips deep and slow. Forearms fried.
lying swiss ball db tri ext. 15x20.
Seated swiss ball curls no feet. 15x20x2
towel pullups 5 sets of 5 varied grip
stand on swiss ball 15 sec
kneel on swiss ball 35 sec.
Warmup: ten medicine ball rotations, ten squats, twenty crunches, five good morning darlings, eight pushups, eight lunges. Three rounds.
Used the Gravitron machine at the campus gym. Assist of 190lbs at 300lbs bodyweight.
False grip gave out early on my pullups, kept it for three reps max.
(pullups x 6, dips x 6) x6 full rounds. Round seven was six static holds at the bottom position for both movements.
Complete as many rounds as you can in twenty minutes of:
10 bar pull-ups, pulling hands to base of neck
10 bar dips, sinking as low as you can go
7 complete rounds, slow and deliberate
tried mstreet's grip advice but couldn't do it, so did 3 rounds palms in & 4 rounds palms out.
50lbs. assistance on the pull-ups.
Did regular pull-ups and regular dips.
3 rounds, 10 FGPU and 4 ring dips in 20 mins (did the other 6 dips anyway after time was up!)
Very very tough, used inner tubes for assitance, hands are sore, muscles are sore, can't see how I'll ever manage a muscle-up!
Ah well, Rome wasn't built in a day!
sub'd 5 reps of dips & pullups on rings instead of prescribed 10 reps.
7 rounds + 2 dips.
it felt like i was losing my "false grip" after the first pull. taping the rings with that blue tape might help, huh?! either my hands were sliding or i just wasn't grabbing hold properly.
Mike Donnelly spotted a great way to adjust the height of the rings when moving from dips to pullups (without adjusting the length of the straps) in the squat rack cage. simply pass the rings over the center bar of the rack - bingo - prefect height for ring pullups.
7 rounds total.
First five rounds did the false grip row from Tyler's video so I could actually practice the whole roll over for the muscle up too.
Last two rounds switched to regular pull ups cause my hands were fried.
All dips done on rings (very ugly but done!) except last set.
Modified sets of 5 ring dips and 5 pullups
7 rounds + 5 dips in 20 minutes.
Gotta focus on better form for the dips. Think I was splaying my elbows out too far to the side. Any known cure for this dreaded disease?
X-fit warmup 3 rounds: 65 lb OH squats * 5; incline situps * 10; back ext * 10.
Subbed in deadhang and deliberative pullups and deep bar dips - did 4 rounds of 10 and 10 plus 3 pullups. Couldn't pull off the false grip, though.
Depressing workout as I believe my deadhang pullup total has regressed since starting crossfit workouts. I know I'm fitter all the way around - and that might be the problem, more muscle on the legs and torso (about an added 10 lbs). Oh well, two steps forward, one step back.
7 rounds even in 19:52.
Cable pulley station in my gym has a pullup bar with two short handles sticking out perpendicular to the bar, about 12 inches apart, which is about as close to the feel of rings I'm going to get for now, so at least I could do the grip facing in and get my shoulders just above my hands (in early reps anyway!) Tried to go slow, but found myself kipping hard to get my head over the bar in later rounds.
The false grip is incredibly difficult. I can barely grip anything right now and I know that I didn't even do it properly.
Just under six rounds all broken up.
Got my power rings today! Perfect timing! This was the first time ever I've done pull-ups on rings and I've only tried ring dips once before. Man, was it hard. But great fun! Got 4 rounds.
Executed total of 11 rounds of assisted in-ward grip pull-ups with standard deep-level dips. 500 meter row and 100 scissor crunches for a warm-up.
No rings available today.
9 rounds of each, but only 5 chins and 5 dips a round. The last 2 rounds of chins I kipped quite a bit.
My arms feel like jello. Bring on the pain!
10 bar pullups to sternum. i did not read the comments until after the workout so i missed out on the false grip on the bar.
10 ring dips.
10 bar pullups to sternum.
i did not read the comments until after the workout so i missed out on the false grip on the bar.
10 ring dips.
21:13 for 9 rounds as perscribed, finished up with some ab work.
Sandy and Darlene did 7 rounds of 10 pull ups followed by 10 dips. Not for time....
7 sets plus 9 ring pull ups.
2.5 rounds at 18:03. I sub'd assisted pull-ups and dips and, since I was not using rings, I multiplied the number of reps by 3 (so 30 pull-ups and 30 dips per round). I could not do the false grip on the assisted machine due to the placement of the bar - not enough room for my wrist. Not feeling very strong today. Started with 3 rounds CF warm-up with push-ups. Too tired for handstand practice. Sigh!
4 rnds in 19:23
First round unbroken. All PUs broken after that.
No rings. Held the false grip only about three reps in each round. All PUs were to sternum, all dips were way deeper than ever before, both very slow. Last rnd and a half of PUs assisted.
Is it easier to hold the false grip on rings since they give a little. I couldn't keep the grip to save my life on solid bars (angled inward)?
3 rounds. I do them outside on a football upright, and it was 40 degrees with about a 15 mile an hour wind, and I didn't want to do any. I did one set of FGPU, which hurt, then threw my 20 lb. medicine ball backwards a couple times, then started swearing at myself, and got 3 rounds done. It hurts on the lower outside part of both wrists, so I think I'm doing the false grip right.
Did the Everett
1) back squat 315
2) front squat 225
3) Rack jerks (both reps in front of neck, behind tend to aggravate my shoulder to much) these were dune light at 155
4) handstand push up 3x10 first two sets nose to ground second top of head to ground
5) bleachers 20 min
anyone got any tips on how to improve snacth wieght I set a goal of 200lbs but seem to be stuck at 155. this feels like an easy rep but just can't get 165 to go over, any ideas
thanks in advance
6 rounds plus 6 pull ups
No rings, so used straight bar for pull ups and standard dip bar. Also did my own sprint workout before WOD. Good stuff!!!
Whatever kind of coffee you brew, I want some!
That's wonderful, amazing, and outrageous!
I'm sick today, so no WOD. Doing some stretching, as my shoulder flexibility is one of my biggest areas of badly-needed development.
in 20 min, did 45 pullups and 45 dips, in rounds of 5 each instead of rounds of 10.
did slow and deliberate pullups with palms facing each other with the narrowish grips on a machine, no false grip, to shoulders just above hands. Full range of motion on these. (I think I usually don't "roll" my shoulders and straighten my elbows completely at the bottom to lower all the way when I'm doing pullups for fast reps on most WODs (not sure but probably true based on how these felt).)
dips are still a pain for me in a shoulder, elbow, and pec--not sure why; did these on a dip station. Got deeper than usual on these because of the more careful pacing. I should try this depth more often on WODs!
4 Rounds. I took the slowly and deliberately thing to heart, plus there were a bunch of interruptions from curious folks at the unit gym.
Used 30# Counter-Balance for False-Grip Pull-ups
Ring Dips unassisted
6.25 sets in 20:00 min
All in sets of 5
Used the "Card Travel Workout"
Red = squats
Black = push-ups
Jokers = 50 sit-ups
I did 5 complete rounds as posted.
I got my wife to start the WOD and she loves it!
She did 6 rounds of:
10 Body rows on rings
10sec. ring support
I completed 7 rounds, but I had to do assisted dips. I can definately feel a difference in my strength, especially in my pull-ups. Only more good things can come...
We did bar pull-ups and regular dip, full ROM, slow and steady. Joe used the gravitron after the 1st round.
Joe 7 rounds
John 5 1/2 rounds
You rock, that is amazing.
Still very sore from Fri-Sat-Sun workouts so scaled down and went slow.
6 rounds of 5 regular pullups (close grip) and 5 bar dips (deeper than normal).
Did receive our set of kettlebells on Friday...THANK YOU JOHN BAUMANN!
Sub'd towel pullups for ring pullup and did regular bar dips (Full ROM)
8 completed rounds + 3 towel pullups.
Nice picture Eva!
The false grip pullups are a definite no-go with my elbow (ouch!) so worked on ohs, snatches (bar and kb) and TGU. TGU with the 44 felt strong but couldn't quite get the 53.
Several sets of light kb snatches;
bar snatch to OHS: 1/10 with 45 and 55,
full snatches: 55x5, 5
OHS: 75x5, 10
BW=215 (not getting any fatter, yet gaining weight.. what could it be?!)
used 60# counterweight.
4 rounds plus 1 horrible half pullup. fun!
did as many rounds in 20 min of:
6xweighted pull-ups (60pds)
6xweighted dips (90pds)
7 rounds + 2 dips
Paused in deepest dip position and with clavicle at the bar on pullups
Thanks Dave, Jonathan and Eva!
I'm very pleased with today's muscleups - July 2003 when I started Crossfit I couldn't do a single muscleup. When I finally did manage to do one months later, the pain in my elbows was nearly debilitating.
I don't know how, but despite not playing with MUs beyond the WOD the numbers have continued to get better and that elbow pain is nonexistent - this is really cool stuff. Thank you Crossfit!
Eva, great picture! It rekindled my desire to be able to do a wall-free handstand.
Very hard today. My third day on the Zone diet and I literally crashed at the gym. My strenght went to ZERO very quickly. I managed to get 5 rounds in, but was HEAVILY assisted on the last two rounds. I then ran a mile just for fun.
7 rounds plus 5 pullups.
First set of pullups unbroken. First set of ring dips to 8. After that, sets of varying sizes for pullups, in 2s and 3s for dips.
Did pullups on fingerboard, couldn't rig rings for pullups. Next time.
First time using the rings, a lot harder then normal dips or PU's!
Great workout, should have ran though...
4 rounds plus 10 more PU's
5 rounds + 10 FGRPU’s. I should’ve taped-up my wrists. I rubbed off some skin while doing the 60 FGRPU’s.
Don't have rings...so I did:
15 Pullups (kipped on most of them...missed the slow deliberate part)
15 Dips (all unbroken)
8 rounds 14 pulls
7 rounds + 5 pullups all on the rings. tried to keep it slow and deliberate and was successful for the most part...but towards the end had to speed it up on the dips and kip on the pullups due to fatigue. 1st set unbroken on both...broken into 5s after that. maintained the false grip throughout minus one of the sets of 5 where i lost it in one hand and had to give up on the other.
oh yeah, warmup was 1.5mi run (by .25mi...jog/sprint/j/j/s/j) then 5 muscleups (more controlled than ive been doing them). word up.
9 rounds (although not on rings)
My name is Chase, this is my first WOD, I came over from dragon door. You people are crazy, and well I like it.
I finished up with a 1/4 mile sprint, I think I'm gonna like this whole Crossfit thing.
8 rounds + 6 pull-ups
Used neutral grip bar and dip station. No rings yet. False grip on pull-ups until I lost a patch of skin on my wrist during the 4th round. Continued with neutral grip pull-ups. Pull-up elevation really started to suffer around round 6.
7 rounds slow and steady. I was very tired from all the dips I did yesterday (I did the Sunday workout yesterday).
3 rounds + 6 pullups
Ended up using the assist. I have veins and muscles popping out all over my forearms. This is crazy!
6 rounds even.
I used the over-grasp technique as advised. Very fatiguing to the forearms. Unassisted pullups only during the 1st two rds then jump-assisted to the top and lowered slowly.
Almost avoided dips due to left shoulder impingment. As soon as my left elbow breaks the plane of my back...ouch! I used a couple of 31" high sawhorses for a dip bar. I'm 6'2" so I had to curl forward and tucked my legs in tight. This causes a good ab contraction and I was able to get my hands up to my armpits at the bottom of the dip. My elbows stayed close to my torso. It seemed to simulate the forward curl many Crossfitters use in the transition from pullup to dip.
PS I ordered my Power Rings yesterday...can't wait!
tough to do false grip pullups on a rotating bar. no rings so i did deep normal dips.
made it through 5 rounds.......just.
False grip just wasn't happening today (on the bar).
So I just did standard pullups and dips. I try to get full ROM on my dips anyway, and my pullups could definitely use some work, so it was still a good workout.
Welcome Chase. Crossfit is a blast... you'll love it.
Regular pull-ups with bit of a kip and dips - tried for depth and technique.
9 1/2 rnds
jury rigged "rings" using some cable handles and cordelette. Hung the rig from a smith machine (hahaha!!!) then experimented with my first ever ring dips. HOLY *&$# !! I was blown away by the difficulty, and understand now the conversion factor for bar dips. This rig is so cheap, and so portable, and so challenging, I don't think I'll ever go back to the regular dips. Caused a minor sensation at the comm-gym I use, and I had trainers and gym rats coming over to check it out. Very cool - time to get serious about muscle-ups !!
It's that time of year for my family where 2 daughters decide to have their birthdays on consecutive days. So, 2/16- Happy Birthday Mackenzie. 11 y-o and built like a tree trunk. She's a lot like dad, only stronger.
2/17- Happy Birthday Brittany. 18 y-o and going for the crown of Miss Anaheim (no, really she is!)
So, after the combo celebration at our local Islands restaurant, Britt and I went to the gym for some fun.
Due to elbow tendonitis, limited my pull ups to 5 closed grip high pulls with a 3 second rest at the top. They hurt.
Also did snatch work and those crazy one-arm bench presses with a 50lb db. 3 sets of 10. Crazy ab workout!!
Workout #2 today.
Jump over stick - about 6 or 7 sets. Reps ranged from 3 to 6. Disappointed I didn't catch/break my PR of 7.
V-rolls. 1 set of 10.
Tried those back arch thingies and the elbow planche but didn't have much luck.
6 rounds of the false grip muscle-ups and ring dips in 20 minutes. Lots of slipping from the false grip, though. Sometimes I started without it and switched to the false grip at the top of the pull-up. When I did start with a false grip I had difficulty going to full extension of the arms w/o losing it.
As designated, 9 rounds.
Per Coach/Lauren's admonishment, I worked in a slow and concentrated manner.
6 rounds for time of 21'47"
10 pull-ups (on strap handles hanging over chin-up bar)
10 negative dips (on metal handles attached to daisy chains)
found a great tree from which to hang the rings.
there was no way i was going to not do muscle-ups now that i have a better set-up.
27 muscle-ups in the allotted time.
afterward, worked on a cross progression (nowhere near a real one)
and did 50 consecutive db swings (50#) to keep the blood pumping.
Had to skip this WOD on this day due to high workload at business. Will do tomorrow.
No rings, worked on the pullup station and dip station.
11 rounds, Upper body sore hehe
Followed up with Rack Deadlifts
I went ahead and just did MUs, as well. Only got half what you did, Dan...
28 MUs in 20 mins.
#24 took at least 15-20 secs in the transition point. It was really ugly from there.
Did this yesterday.
Still at unfriendly hotel gym with no pullup bars
Did 38 dips with cross trainer 10 min x 3
8 rounds (very broken, down to sets of 2 on both by the end)
2 1/2 rounds in 10 minutes.
Most of the pullups were assisted
Some of the ring dips were assisted.
Did 30 pullups and 25 dips in 20 mins. Did them in sets of 5 for better recovery since I was doing single and doubles in ring dips, going deep, and I was doing doubles and triples in the pullups since I had a hard time maintaining the false grip.
Did 10 more f.g. pullups and 5 more ring dips at the end of the wod for more practice for a total time of 27:00.