September 1, 2005

Thursday 050901

For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips

Post time to comments.

Trent-CaptainBullet-8-th.jpg

Enlarge image

Trent Baker


CrossFit Portland

Posted by lauren at September 1, 2005 6:58 PM
Comments

You're famous.

Comment #1 - Posted by: Jarod at August 31, 2005 7:21 PM

Someone here said that you have to sub 3 dips for every 1 ring dip? That would be 150 dips!!!

Craziness.

Comment #2 - Posted by: Kris at August 31, 2005 7:23 PM

omfg....hmmm...might have to find a good sub for dips...

Comment #3 - Posted by: tedw at August 31, 2005 7:25 PM

Do two reg's for each ring. Get rings.

Comment #4 - Posted by: Coach at August 31, 2005 7:27 PM

Yayyyy! Just finished my rings last week!


Comment #5 - Posted by: Steve72 at August 31, 2005 7:28 PM

Yay here, too. Just got my Power Rings yesterday.

Bring on the pain! :)

Comment #6 - Posted by: Ronnie at August 31, 2005 7:32 PM

Man, that is the closest thing I've ever seen to a rock-climbing gym outdoors. Cool looking rock. I see some bomber holds too, and it looks super fun! Rock on Trent!

Comment #7 - Posted by: Neil Eldridge at August 31, 2005 7:48 PM

Bare with I just started yesterday. Should I do 10 rep sets of dips until I get to 150 (two regular since I don't have rings), and then do the 800 meter run?

Comment #8 - Posted by: Damon at August 31, 2005 7:58 PM

question about deadlifts- do you place your hands on the inside or outside of your legs. and do you glide the bar on your leg on the way up and down.
thanks

Comment #9 - Posted by: nick h at August 31, 2005 8:05 PM

100 rep dips/800m/100 dips/800m/100 dips
(100 dips since no rings available just yet)
(ran on treadmill 2% incline)

Total: stars, sweat and a 23:25

Josh
USN

Comment #10 - Posted by: JoshS at August 31, 2005 8:29 PM

Got a wierd swollen area on the outside of my left arm. After my bicep before my tricep. I dont have a muscle there but it feels like one and is sore but not painful. NEVER had a problem like this - been surfing decades.
Could have happened on a wide dip I did and now aggravated it.
Any suggestions?
Thanks,
DAve

Comment #11 - Posted by: DaveZ at August 31, 2005 8:36 PM

with the standard deadlift, i believe that you put your arms on the outside of your legs when you lift. if you put them on the inside they are refered to as sumo-deadlifts. i don't think the bar and your leg should make contact (which happened today during the wod. lots o' pain). examples of these things are found on the exercise link on the left side of the main page: http://www.crossfit.com/cf-info/excercise.html

-t

Comment #12 - Posted by: TommyT at August 31, 2005 8:37 PM

The route is called Captain Bullet rated 5.13a/b and is located in Maple Canyon, Utah. It's only about forty feet long but is at a consistently steep angle requiring a combination of core, flexibility, stamina, and power (kind of like crossfit). The rock is a conglomerate in which round quartzite river rocks are welded together with a sandstone matrix.

I want so say thanks to everyone who posts on this site with their times/weights. I love the inspiration it provides! Crossfit rules!

Today's workout (I am off a couple of days)-
Mountain bike ride 1 hour, many hills, HR jacked, great temps/view
"Fran" - 12 minutes (much faster than before)
Deadlifts - 185x7, 185x7, 205x7, 205x7, 215x7, 215x7, 225x7 (I use a forward grip with both hands to incorporate a grip strength workout and the switch grip feels strange to me)
Stretch/Crossfit warmup/gripper training

Comment #13 - Posted by: Trent Baker at August 31, 2005 8:50 PM

Damon, break 'em up into whatever numbers you can handle but try and do the sets: 100 bar dips/ 800m run/ 100bar dips/ 800m run/ 100 bar dips (unless you have rings in which case do the 50 dips per set). If you're just starting out you might want to start with lower numbers or you'll be smoked.

Comment #14 - Posted by: Steve HB at August 31, 2005 9:01 PM

40 minutes 5 seconds. The ring dips took forever.

Comment #15 - Posted by: Ben Langford at August 31, 2005 9:03 PM

Looks like i'd better heat up the oven and work on version 2 of my PVC rings.

Comment #16 - Posted by: Don Stevenson at August 31, 2005 9:19 PM

The last few wods involving dips I have subbed bar dips with a 20kg dumbbell (idea borrowed from Greg A). Any comments on difficulty, benefit, comparison to ring dips etc as contrasted to the usual 2* or 3* multiplied body weight bar dips?

Cheers, kempie.

ps if no suggestions one way or the other will try both and report back.

Comment #17 - Posted by: kempie at August 31, 2005 9:51 PM

what's a bar dip? I don't have good access to even normal dips...rings will come with the new house and garage gym (month or two).

Thanks

Comment #18 - Posted by: tedw at August 31, 2005 9:56 PM

Best of luck Londoners on your seminar today!

Bring 'em in to get some, Karl! Well played me old son!

Comment #19 - Posted by: Ron N at August 31, 2005 10:06 PM

Cheers Ron, old mucker, old pal!

Should be good!

Pics and stories to follow....

Sweet climb by the way Trent.

Comment #20 - Posted by: karl at August 31, 2005 10:45 PM

Bar dips are simply dips done on the standard two parallel bars, like you find at most commercial gyms.
bar dips are significantly easier than ring dips, partly due to the stabilization needed to control the rings.

Comment #21 - Posted by: Jim Howe at August 31, 2005 11:03 PM

I like maple canyon. It's like the exact opposite of red river gorge. Fun stuff.

Comment #22 - Posted by: sanchezero at August 31, 2005 11:06 PM

In theater they say, 'break a leg,' but I really hate to say that to athletes.... In any case, best of luck with the seminar brits, get some!

Comment #23 - Posted by: RossB at September 1, 2005 12:00 AM

Why must one of my weaknesses be preyed upon every WOD!? Luckily, I got my power rings last week from Tyler. Thanks Tyler.

Comment #24 - Posted by: Russell Jackson at September 1, 2005 12:05 AM

Good luck with the seminar Karl, sorry I can't make it, maybe next time.

Comment #25 - Posted by: dru at September 1, 2005 2:42 AM

Excited like a little girl, lets go seminar!

Comment #26 - Posted by: Graham at September 1, 2005 2:47 AM

dave z , sounds like bursitis (inflammation of the fluid sac that cushions your humerus to ulna contact). see a doc for good diagnosis. not bad will probably rx r.i.c.e. , rest ice compression and elevation. or he could drain it.

Comment #27 - Posted by: dennis at September 1, 2005 3:04 AM

I apologize profusely to everyone I doubted re: ring dips being 3* harder than bar dips.


Ow.

37:45

Comment #28 - Posted by: steve72 at September 1, 2005 3:58 AM


Lord of the Rings? with Rowing...

25:55

Comment #29 - Posted by: dave k at September 1, 2005 4:33 AM

Great workout today, too hot and nowhere to run, just stuck with the dips only. I think my body needs a break. I'm looking forward to tomorrow being a day off.

David

Comment #30 - Posted by: David at September 1, 2005 4:55 AM

22:21 - Subbed bar dips for ring dips.

Treadmill at 4% incline.

Comment #31 - Posted by: John W. at September 1, 2005 5:03 AM

100d/800m/100d/800m/100d - dips modified in last sets. 18:48. Great workout.

Comment #32 - Posted by: Pamela at September 1, 2005 5:35 AM

Well Trent, disregard my bomber hold comment, because I know there are no bomber holds on a 5.13!!!! Nice job and cool pic. Makes me want to move back to the mountains and live in my van down by a crag!

Comment #33 - Posted by: Neil Eldridge at September 1, 2005 5:37 AM

28:38

Per coach above, 2x sub'd bar dips for ring dips (also bc someone at my gym stole my rings - yes I'm still bitter). Had to break dips in sets 2 and 3 into 10s and 15s.

Running was 4:05 and 3:55 at 1% incline.

Nice work brother John W.

Comment #34 - Posted by: Jamie W. at September 1, 2005 6:20 AM

26:46

50 ring dips, 1000m, 50 ring dip, 900m, 25 ring dips

4.5 mile run 33:26

RLTW

Comment #35 - Posted by: John H @ 225lbs. at September 1, 2005 6:21 AM

subbed tricep pushups for dips, poor substitute, but rings or dip bars unavailable. Otherwise as rx'ed
11:34

Comment #36 - Posted by: Greg at September 1, 2005 6:23 AM

W/U: modified cfwu ohs-su-back extension-pu x 3, 5 min jog on treadmill, active stretch
WOD: modified 50 hindu pushups (unbroken) + 50 dips(broken into sets of 10 w/30 seconds rest), 800 @ 10 mph on tm, hpu x 50 (broken 20-10-10-10), 800m @ 9.5 mph on tm, 50 hpu (in 10's), 50 dip-like movements on bar in sets of 10 w/minute rest
Total time 32:08

Comment #37 - Posted by: mfbunch at September 1, 2005 6:42 AM

19:31 as rx'd

Comment #38 - Posted by: J.J. at September 1, 2005 6:53 AM

20:45 for 30 bar dip sets.

Comment #39 - Posted by: StephenT at September 1, 2005 6:55 AM

don't know my time but my arms are smoked.

Comment #40 - Posted by: Michael P at September 1, 2005 6:59 AM

subbed bar dips for ring dips

14:18

Comment #41 - Posted by: paulw at September 1, 2005 7:17 AM

No bar to do bar dips even...subbed bench dips x2 for the rings. 21:42 (about a minute of which I was handling a work call...panting...)

Comment #42 - Posted by: tedw at September 1, 2005 7:24 AM


Internet did not work this morning before my workout, so had to pick from my 'workout cards'.

Monique and I pulled out and completed the following:

Jump rope work = Practice Double unders, rope running, misc. jumping styles and drills.

Clean & Jerk = Most sets of 5 reps. Still working on technique.

Comment #43 - Posted by: DanDoiron at September 1, 2005 7:34 AM

sub 2xbar dips; treadmill, 1% incline, 0.50mi

56:18

just slogging through to the bitter end.

However, nowhere for my time to go except down.

Comment #44 - Posted by: EMelton at September 1, 2005 7:39 AM

Subd bar dips for ring dips total time 12min 33sec.

Comment #45 - Posted by: Anand B. at September 1, 2005 8:18 AM

The Girls slipped of the bottom, it is a sad day!!!

Comment #46 - Posted by: BIGRED at September 1, 2005 8:31 AM

Substituted bar dips (assisted) for ring dips 1:1; as I'm still just starting out. Ran .5 miles on 1% incline.

25:29

Comment #47 - Posted by: Nathan Martini at September 1, 2005 8:36 AM

Emily: 13:58. Subbed chair dips.
Me: 15:30. Subbed bar dips for 15 reps then chair dips the rest of each set.

I was doing them at the top of a jungle gym and I didn't want to fall and break my neck.

Comment #48 - Posted by: kevindhodges at September 1, 2005 8:36 AM

I broke this thing up a lot:

Set 1: Unassisted bar dips: 15,12,10,8,5 Assisted: 10,8,7

800 meters @8.0 mph

Set 2: Unassisted bar dips: 10,10. Assisted: 10,10,10

800 meters @8.0 mph

Set 3: Assisted bar dips: 13,12

Totaly dips: 150

Time: 34:39

Comment #49 - Posted by: Jeff at September 1, 2005 8:41 AM

Dennis, thanks. Swelling has gone down, will do rice.
Thanks again.

Comment #50 - Posted by: DaveZ at September 1, 2005 8:44 AM

First time out with my own power rings.

Had fun switching them after the first round of running cause some dude was doing pull-ups on the bar Graham and I had picked out. Oh well, at least he was doing some pull-ups.

Total for both of us (took turns doing the dips - went from sets of 10 to sets of 8-2, then finally just could barely squeak out sets of 5-5). The ring dips are killers!

Practiced L-sits at the end, but they were a joke. No upper-body strength left.

Comment #51 - Posted by: Ronnie at September 1, 2005 8:56 AM

cfwux2

for time=22.46.21(TOT) 3.47.70(avg.)per rd.

50 ring dips 17-13-10-10 5.35.74
800m run 3.14.62
50 ring dips 10-10-10-10-10 5.44.32
800m run 3.09.80
50 ring dips 10-10-10-10-10 4.58.16
last set of ring dips kinda cheesie but worked my way through..

Comment #52 - Posted by: dennyy at September 1, 2005 9:19 AM

27:46 as Rx'd.

Comment #53 - Posted by: Matt S. at September 1, 2005 9:26 AM

Team Ruthless _ Crossfit Virginia
Pete/12:20
Dino/14:27
Ashley/15:28
Trevor(9 Yrs Old)/15:41
Craig/17:52

Comment #54 - Posted by: Dino at September 1, 2005 10:02 AM

18:37-ouch!!

I subbed push-ups on a 1\2 ball turned upside down. the imbalance is the smoker!!!

I threw in 52 sit-ups x2

I can't believe how smoked I am all the time!!!

-dennis

Comment #55 - Posted by: tenacious "D" at September 1, 2005 10:07 AM

20:01

Had to transition from rings in the basement to runs outside.

Comment #56 - Posted by: Erik at September 1, 2005 10:12 AM

Team Ruthless of Va.--JeffT

As RX'd 13:33

Hit the split on the watch and ran another 800m,and finished that one in 3:10

JeffT

Comment #57 - Posted by: JeffT at September 1, 2005 10:16 AM

Ouch. Owie-owie-ouchie-OUCH!

That's my arms talking. Holy CRAP, Batman, that's a lotta dips!

I tried subbing 2:1 with my bar dips, I really did, but I couldn't. Got 65 the first 2 rounds, barely pushed out 50 the last set. That took something like 30+ minutes (no, I didn't time it, just checked the clock). The runs were fine, but I can only imagine how long it would have taken me to do with 300 dips.

Probably never.

I'm going to go let my arms fall off now.

Laters,
Andy M

Comment #58 - Posted by: madsox at September 1, 2005 10:29 AM

No dip setup at gym except for gravitron. Lucky for me as I haven't done dips for years;^) Don't think I could have got close to finishing without assistance, never mind doing them on rings. Soon though! All dips done at 85% of bw in sets of 10-15, runs on treadmill set at 2% and 8.5mph. Total time: 28:00.

Comment #59 - Posted by: Mike H at September 1, 2005 10:40 AM

11:43
Subbed jumping karate belt dips for ring dips.

cfwu x 3 - dips.

For those of you who don't have access to a glute/ham machine, I use aluminum stadium seeting laying across the bottom bench with my feet supported by the bench above. Superman's and good mornings are not an adequate sub for this keystone exercise the difference in muscle recruitment is immediate and substantial. I've also started doing the same movement with my feet supported by furniture, slowing dropping to my hands and using hamstrings and glutes to return to raised position. If you're not doing these on a regular basis, you're missing out. I had never been introduced to these exercises before Crossfit. My inability to involve my posterior chain in a wide range of movements has limited my performance in a number of areas. In 3 weeks of adding these exercises to my workout, I've notice substantial improvements in running, sitting & standing posture, ab recruitment and muscle tightness. It works.

Comment #60 - Posted by: Bob Cornute at September 1, 2005 10:43 AM

20:11 - ring dips broken like crazy on all three rounds

3x10/10 10# cb mills to muscleout position for a two second count.

Comment #61 - Posted by: kelly moore at September 1, 2005 10:52 AM

19:58, but did bar dips not ring dips.

Comment #62 - Posted by: Ray V. at September 1, 2005 10:53 AM

As Rx'ed in 24:16
First 800 was 2:45, second was 3:00 (Still far from my goal of 2:30). My first time doing dips on rings, I really need to work on them. What a difference!

Comment #63 - Posted by: Wade W. at September 1, 2005 10:56 AM

cfwu minus dips

50 BW bar dips then 25 with 25# (9:02)
.6 mile(4:05)
50 BW bar dips then 25 with 25# (9:37)
.6 mile (4:30)
50 BW bar dips then 25 with 25# (13:10)

an embarrassing 40:20, all dips broken from 20,15,10,5... down to the final 1.

I was trying to get under 40min, but I could not lock out on the last dip, sank back down, got off, shook out my arms, jumped back on for the last rep.

Comment #64 - Posted by: Patrick Kennedy at September 1, 2005 11:10 AM

All of you folks who can do these dips (rings or bars) unassisted, you have my deepest admiration. I could not make it through the 1st round without assist, and still it took me forever. Slogged through though.

100/800/100/800/100

42:30

Comment #65 - Posted by: larry at September 1, 2005 11:18 AM

as rx'd 19:08
Warmed up with 2hrs BJJ at the academy then KB Turkish getup/windmills, shoulder stabilizer,rotating situps, KB seesaw presses, KB deck squats. Dips were all broken into sets of 10s, then 5's then 3s and 2s. Finished with pistols and neck bridges. Thinking of starting a ladder program for pistols. Only 29 days left for the RKC cert. I have been meeting the snatch test standards, just have to stay on point. Time to crank it up a couple of notches and stay focused.

Comment #66 - Posted by: Ben E. at September 1, 2005 11:28 AM

21:02, all sets broken like a "Surreal Life" star's career. Tough workout, can't wait to see it again!

Comment #67 - Posted by: BrianW at September 1, 2005 11:29 AM

56 minutes....... ughhh

Comment #68 - Posted by: Sue A. at September 1, 2005 11:45 AM

was that shot taken @ Pinnacles in CA?

Comment #69 - Posted by: Patrick Walsh at September 1, 2005 11:46 AM

32:55 as prescribed, ring dips broken up into sets of 5

Comment #70 - Posted by: Sam L at September 1, 2005 11:52 AM

Patrick: See the comment from Trent, about #12 or 13 from the top.

Comment #71 - Posted by: davidjwood at September 1, 2005 12:18 PM

50 minutes. I don't have rings and this is my only my second crossfit workout so I did 80 regular dips(in sets of 5) .5 mile run on treadmill x3. DAMN!!!

Comment #72 - Posted by: Damon at September 1, 2005 12:32 PM

First ring dips, ever...
For time:
15 Ring dips
35 bar dips
C2 1000m (3:33)
15 Ring dips
35 bar dips
C2 1000m (3:43)
15 Ring dips
35 bar dips
TOTAL TIME=40:29, all dips broken - ouch

Comment #73 - Posted by: jdg at September 1, 2005 1:01 PM

13:45

Don't have rings, so did regular, not as cool as it looks because I only did the 50. I have been doing Cross Fit for 2 weeks, and doing 3 sets of 100 dips would have been enough for my rib cage to rip through my chest.

Comment #74 - Posted by: mccain at September 1, 2005 1:02 PM

Caught up with yesterdays DL's
7 sets of 7, 325 lbs

Steveo

Comment #75 - Posted by: steven stackpole at September 1, 2005 1:05 PM

25:45

1st 50 bar dips unassisted
rest graviton at level 8 (improve from level 9)
all broken : sets of 30-15-15-10-10-10-10
800 meter at 1% incline treadmill 7.0- then to 6.7 last 3/4 lap.

one woman asked me if the gravitron dip w/o i was doing was for my abs. She saw them being tightened with each lower. Hadn't noticed that before.

Comment #76 - Posted by: kathryn at September 1, 2005 1:08 PM

22:38 as rxed.

Comment #77 - Posted by: Dan Orozco at September 1, 2005 1:27 PM

23:45. Serious rope burn from the rings rubbing on my arms. Off to Vegas.

Keep your chins up, Big Easy. Our thoughts are with you.

-D.

Comment #78 - Posted by: Dan Silver at September 1, 2005 1:43 PM

Slight modification:

Run 800 Meters
50 ring dips
Run 800 Meters
50 Ring Dips
Run 800 Meters
50 Ring Dips

Time: 27:07

I hit muscle failure quickly on the dips and was lucky to get sets of 10. I think I left a lot of my upper-arm skin on the rings! Sorry CFHQ!!!

Have a good "rest day" everyone!

Greg Amundson

Comment #79 - Posted by: Greg Amundson at September 1, 2005 1:44 PM

UCO workout

rest pause front squats w/ 225 for ten reps wtih 15 seconds of rest.

breathing ladders(as presented by Rob Lawrence RKC) with the 1 1/2 pood up to thirty each arm, same number of breathes as reps.

Comment #80 - Posted by: Reed at September 1, 2005 1:57 PM

Executed today's WoD in 50:00.
- Ran a total of 1800m.
- 301 bar dips completed in broken sets.
- Additional bw squats done during dip rest phases.

Comment #81 - Posted by: Brand at September 1, 2005 2:08 PM

approx 21 min...all except 15 dips assisted on gravitron :-( at least it was with no more than half bodyweight, so at least equal to bench dips, i guess....plenty of room for improvement at least

Comment #82 - Posted by: ChrisN at September 1, 2005 2:08 PM

Where can I get a set of "Power Rings" ? or a set of any kind of Rings for that matter. Does anyone have a site, or place to buy them? or maybe directions on how to make a set?

Steve Dine

Comment #83 - Posted by: Steve Dine at September 1, 2005 2:09 PM

Did 150 regular dips b/c my fitness center does not have rings.

Mess you up...it sure did!


Gotta love it!

Comment #84 - Posted by: JimC at September 1, 2005 2:42 PM

Steve:

To buy, or just to learn: http://www.ringtraining.com/

Tyler Hass (the owner there) is a long-time friend of CrossFit (got me into it originally).

To make:

http://www.crossfit.com/cgi-bin/discus/discus.cgi?pg=prev&topic=26&page=10263

and (the next page)

http://www.crossfit.com/cgi-bin/discus/discus.cgi?pg=next&topic=26&page=10182

Read all the posts on those two threads to get an idea of the "sand + PVC + oven" method of making rings.

Even if you make your own, you should get some of Tyler's cool insructional videos.

Comment #85 - Posted by: davidjwood at September 1, 2005 2:45 PM

Hi all,
Workout as folows
Lisa {RDL 75 kilosx5, sit-upx10)x10. Duration ~14:00. Bdw. 59 kilos.

Jon {RDL 120 kilosx8, ring dipx10, sit-up (+12.5 kilos; held on head)x11}x10. Duration 19:10. Bdw. 80 kilos. Average HR 153 bpm. Intensity moderate.
Rest...

Comment #86 - Posted by: Jonathan Jensen at September 1, 2005 2:47 PM

34:19
as rxed
phew

Comment #87 - Posted by: kyle a at September 1, 2005 3:30 PM

cfwu X 3
WOD - 22:55 (ring dips are terrible for my ego)
cfwu X 3
Looking forward to a rest day tomorrow as I've been dragging all week long.

Comment #88 - Posted by: dan van at September 1, 2005 4:02 PM

34:20.0

Dips. They destroy me. Period. Ow.

Comment #89 - Posted by: brendan melville at September 1, 2005 4:05 PM

20:23- sub 30 bar dips for 50 ring dips. almost wasn't able to complete. dips in smaller sets of 5.

-t

Comment #90 - Posted by: TommyT at September 1, 2005 4:48 PM

29:27:78

As rx'ed
Ring dips broke and after the first 30 started using bungee assist so I wouldn't be here for an hour like last time WOD had 100+ Ring Dips

Comment #91 - Posted by: Chrispy at September 1, 2005 5:07 PM

have to shift todays WOD to tomorrow.
can anyone describe the body position in a ring dip?
whole body vertical(which i couldn't imagine doing a dip from) or is it like a dip done off the end of a bench but with your hands in the rings as opposed to on a bench.
I have rigged up some straps to hang from a chin bar. I tried suspending myself about a foot off the ground but had to rest my feet on the floor in order to attempt a dip.

Comment #92 - Posted by: Trevor at September 1, 2005 5:08 PM

30:15

holy crap...!

Comment #93 - Posted by: Lance W. at September 1, 2005 5:13 PM

Thank you davidjwood, I'll be sure to check out those links.

Comment #94 - Posted by: Steve Dine at September 1, 2005 5:14 PM

22:24
Rowed 1Ks instead of running.

Still feeling the effects of giving birth to a bouncing baby kidney stone last night....

Comment #95 - Posted by: Lynne Pitts at September 1, 2005 5:25 PM

As RXed.

Total time: 26:49

R1: 5:24
R2: 4:27
R3: 6:13
R4: 4:44
R5: 6:01

All dips broken. Down to 1s and 2s after the first few on each round.

i hate running. Hoped for a better time, but wasn't too terribly surprised. Started off a bit too quick on the first round and ended up having to really slow down after about 150m or so.

Got to try my new Nike Frees today! i like 'em!

Comment #96 - Posted by: john v. at September 1, 2005 5:27 PM

Steve:

I made some nice rings, at home depot they sell 8" rebar, wich has been made into a circle. cost .97c, I covered the rebar with heater hose 3/4" and attached rope. wrap the rubber hose with a little grip tape, and they work fine.


yesterdays 7*7 205lbs

Comment #97 - Posted by: Rafael at September 1, 2005 5:34 PM

cfwu x3 w/ pushups instead of dips

WOD: 20:29 as Rxd. then another 800m, but i hit stop instead of lap so i dont know my time on it...probably ~3:30. as everyone else has noted, ring dips were tough. i broke them into 5s but couldnt even make 5 for the last two sets in my mad rush to break 20. arms just werent there for it.

want to head to the pool...not sure ill have time.

Comment #98 - Posted by: ediddy at September 1, 2005 5:34 PM

rowed 2K WU, 2K @7:35,1K warm down

Then dips for shoulder rehab, also pushups,Db Bp and handstands
My shoulder is improving but high speed /high rep dips would be a setback.

Comment #99 - Posted by: Jim Howe at September 1, 2005 5:39 PM

In 30 minutes did:
50 ring dips
800m run
50 ring dips
800m run
38 ring dips
Figured there was not much merrit in going over the 30 minute mark. Did this one at the park with the runs between two goal posts and tons of mosquitoes chasing me.

Comment #100 - Posted by: Troy Archie at September 1, 2005 5:45 PM

*MODIFIED*

For time:
25 Bar dips
Run 800 meters
25 Bar dips
Run 800 meters
25 Bar dips

TIME: 22:33

Comment #101 - Posted by: Scott McAndrews at September 1, 2005 5:55 PM

22:04; subbed bar dips for ring dips. Doing more ring dips tonight at the house.

Comment #102 - Posted by: David B. at September 1, 2005 5:57 PM

23:01

Ring dips

Runs on treadmill ~ 8.5 mph, w/ incline

Good one!

Thanks Coach

Comment #103 - Posted by: Mel Jenkins at September 1, 2005 6:02 PM

16:50

I was hurting. It was a good workout.

Comment #104 - Posted by: brian_g at September 1, 2005 6:21 PM

Subbed bar dips for ring dips so doubled up.
100 bar dips
800m sprint
100 dips
800m sprint
100 dips

Jason 20:10
Paresh 21:38

Comment #105 - Posted by: Jason at September 1, 2005 6:23 PM

Warmed up w/some OHS practice w/a piece of 1/2" conduit.
WOD- :24::52
100 bar dips
800m
100 bar dips
800m
100 bar dips
Dips done in groups of 20-30 mostly. The last ones were done on groups of 10. My form went to crap at the end though and pinched something in my shoulder again somewhere between 70 & 100 on the final round of dips.

Comment #106 - Posted by: DJ at September 1, 2005 6:43 PM

WOD was pretty nice and gave me a chance to try out my new Nike Free shoes. Man they feel great.
I subbed ring dips for bar dips and increased the reps *3.

BD x 150
800m run
BD x 150
800m run
BD x 150

= 33:05

Dips were broken but completed.

Comment #107 - Posted by: Maurice at September 1, 2005 6:44 PM

Subbed bar dips... w/ assistance (I know... it's been a while)

25 - 100 lbs assistance
25 - 90
800m 4:45
25 - 80
13 - 70
12 - 80
800m 4:45
25 - 80
15 - 80
10 - 90

23 minutes
BW - 160lbs

Comment #108 - Posted by: Erik A. at September 1, 2005 6:49 PM

20:50
Subbed 800m. row for run

Comment #109 - Posted by: Todd H at September 1, 2005 6:55 PM

24:33 on rings.

Jeremy

Comment #110 - Posted by: Jeremy at September 1, 2005 7:01 PM

bar dips 1x
25, 15, 10
26, 9, 8, 7
21, 10, 7, 6, 3, 3, 1
1000m row for runs

22:02

I could tell from the beginning that my body was not going to let me do 300 good form dips in any sort of respectable time. Need to get rings.

Comment #111 - Posted by: wcgreene at September 1, 2005 7:09 PM

Guess I misread the WOD, and threw in an extra 800, felt great!

30:35 subbing bar dips for rings, and an 800 on the end.

Comment #112 - Posted by: Travis G. at September 1, 2005 7:15 PM

cfwux3
first set of ring dips broken
800 meter run
second set assisted
800 meter run
3rd set of rind dips assisted
23:34
finished with 2rds of L-holds,planche hold,and hanstand practice.

Comment #113 - Posted by: rick s.m. at September 1, 2005 7:36 PM

22:32
No subs, 800s on a treadmill.

Comment #114 - Posted by: Paul Si at September 1, 2005 7:38 PM

18:15 as prescribed with about 20 seconds of walking through the house between each set of dips and runs.

Comment #115 - Posted by: Ahmik at September 1, 2005 7:49 PM

800 wu
First set of dips unassisted on rings
800
second set assisted on rings
800
third set assisted regular dips
22:40
800 cool down

Comment #116 - Posted by: Travis Braddock at September 1, 2005 7:53 PM

Modified WOD:

For time:

pushups w/feet elevated on bench x 75 reps
Run 800 meters
pushups w/feet elevated on bench x 75 reps
Run 800 meters
pushups w/feet elevated on bench x 75 reps

Total time: 23:22:62

We have only one dip station and there were 4 of us doing CROSSFIT. Figured this would be a suitable sub for ring dips.

Comment #117 - Posted by: Adrian D at September 1, 2005 8:03 PM

29;28 as rx'd this one killed me and I don,t know why.

Comment #118 - Posted by: T.Rain at September 1, 2005 8:07 PM

+++++++++++
+++++++++++

25 min even

75 reps on the bar dips,
1/2 mile + run to mailbox

wu=cfwux1
post=extra 1/2 mile run and multiple handstand and parallette handstands, quick stretch cooldown

Comment #119 - Posted by: Greg Ev at September 1, 2005 8:07 PM

19:32

bar dips (deep and tall)

Comment #120 - Posted by: TKlink at September 1, 2005 8:08 PM

Thursday 050901

For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips

Running on treadmill. Dips on bars...rings need to be made.

16:35

GRD-Olly


Comment #121 - Posted by: Olly at September 1, 2005 8:12 PM

30:49
Subbed 100 dips for 50 bar dips. Ouch! At least it wasn't 3:1!

Wife:
15:55 w/ 3:45 on elliptical for each run and assisted ring dips.

Comment #122 - Posted by: Eric2 at September 1, 2005 8:19 PM

Fran at Brand X

14:00ish with 45# and singles on the first two rounds, and sets of 4,4 and 1 kipped on last round.

Next time I'll break 10:00 if I can do all rounds with kips!

Busted out a few sets of four between doing Fran and Kickboxing class. Could not break 5! Dang.

Comment #123 - Posted by: Laurar at September 1, 2005 8:26 PM

29:50

100 standard bar dips
800m
100 standard bar dips
800m
100 standard bar dips

Comment #124 - Posted by: JackM at September 1, 2005 8:41 PM

ouchy

Me: 23:40
30 bar dips, 10 jumping bar dips, 10 graviton assisted bar dips
500m
50 graviton assisted bar dips
500m
50 graviton assisted bar dips

Michelle: 16:30
50 graviton assisted bar dips
500m
50 graviton assisted bar dips
500m
50 graviton assisted bar dips

Comment #125 - Posted by: AdamY at September 1, 2005 8:49 PM

50 bar dips 30-14-6
800 m
50 bar dips 20-10-10-6-4
800 m
50 bar dips 15-11-10-5-5-2-2
(no rings avail..not yet able to sub 2 for 1)
+/- 19:00

Comment #126 - Posted by: laird at September 1, 2005 9:01 PM

Like a tuna on a hook, me writhing out these dips. Need better ROM; and some rings.

As rx'd 28:39.

Comment #127 - Posted by: Steve HB at September 1, 2005 9:06 PM

bar dips; 100/set

Comment #128 - Posted by: Steve HB at September 1, 2005 9:07 PM

32 minutes, although I did get sidetracked chatting to someone about the snow this morning. As prescribed, but did three lots of 50 dips rather than ring dipgs. That was more than enough for me. Body fat down to 10.9%!

Comment #129 - Posted by: Matthew Townsend at September 1, 2005 9:34 PM

dang...read it wrong. i did 800m to start resulting in 3 x 800m and 3 x 50 standard dips! this was about as close to pukie as i have ever come.

19.25 with all dips broken

Comment #130 - Posted by: randy at September 1, 2005 9:38 PM

23:11
Jumping ring dips for the first 2 rounds
Chair assisted ring dips for the last round

Comment #131 - Posted by: Krista J. at September 1, 2005 9:39 PM

Total fatigue in the ole triceps. That last 50 was not easy

sub'd bar dips x 2 for ring dips

34:50

Comment #132 - Posted by: Sandy S at September 1, 2005 9:50 PM

25:00
dips broken-negatives only
800 as rx

Comment #133 - Posted by: BillC at September 1, 2005 9:55 PM

20:10 Did 2 sets of dips on railing corner and 1 set on bench.

Comment #134 - Posted by: Matthew Jones at September 1, 2005 10:05 PM

Behind 1 day.
Did the 7x7 Dead lift 8/30/05 WOD

round 1 135#
round 2 135#
round 3 165#
round 4 165#
round 5 175#
round 6 175#
round 7 180#
(next time start w/165 and go to 225)

Threw in 5-7 ring dips between rounds
finished with:
5K run - (note: mid mile time 7:30) and
3x196 stair climb

Comment #135 - Posted by: jeftyg at September 1, 2005 11:21 PM

bar dips for rings... don't have any

22:28

Comment #136 - Posted by: tahoe mike at September 1, 2005 11:37 PM

First post, after trying to do X fit the last month or so. 50 minutes, doing bar dips in 3 x 10 sets of 10, adding some OH squats, crunches, V-sits, SHDLs, burpees, thrusters, HSPUs, wallballs and lunges between the dips.

Comment #137 - Posted by: John B at September 2, 2005 12:55 AM

33:27

- used limited ROM on ring dips (like "normal" bar dips), not down to hands at armpits like usual, to save my shoulders

- this was really hard

Comment #138 - Posted by: Christian Lemburg at September 2, 2005 12:58 AM

A day behind so did this straight after deadlifts posted on previous page

AM Workouts
34.04minutes
Approx 800m More like 900m (add 50m each way to get out of gym as I don't like using Tmills), 400m down the road, and then back up the hill
Rings
8/7/5/5/8/7/5/5
15/8/7/6/9/5/
10/10/5/6/5/4/5/5
Only the first 8 were unassisted after that toes on bench
PM Work out
45 Min Rolling on the matts

Comment #139 - Posted by: Joe_b at September 2, 2005 1:05 AM

Team Ruthless Too - Crossfit Virginia
Brent/9:29
Steve/13:12

Comment #140 - Posted by: Dino at September 2, 2005 1:07 AM

14:54 sub'd ring dips for bar dips.

Comment #141 - Posted by: andy stolarik at September 2, 2005 2:56 AM

Sub'd One arm pushups(GAo) for ring dips
Runs on treadmill
13:24

Tried to hold upright on rings, not just yet but i Did 10 wide grip pushups on my knees, yippy :)
6 weeks tomorrow since i got injured.

Comment #142 - Posted by: Fi at September 2, 2005 3:08 AM

29:27

37 ring dips (1 of my "rings" came apart at this point)
25 dips on my parallettes with feet on bench
800m run (200 uphill/200 downhill x 2)
50 dips on my patio where the rails come together at a corner
800m run (200 uphill/200 downhill x 2)
50 dips on my parallettes with feet on bench (rain got heavy outside)

All sets of dips broken.

This WO was nowhere near as demanding as the WOD as rx'd but I was totally smoked at the end. My paralettes are high enough that my upper arm broke parallel before my butt touched the floor.

I think I'm going to make a set of pvc rings this weekend.

Comment #143 - Posted by: DaNewf at September 2, 2005 4:13 AM


Dan: Completed as Rx, t=19:42, AVHR=161

Monique: Completed with Jumping parallel bar dips because of elbow discomfort, t=18:14

Comment #144 - Posted by: DanDoiron at September 2, 2005 4:16 AM

28:03 as modded

50*2 bar dips
Run 800m
50 bar dips w/ 20kg dumbbell
Run 800m
25 bar dips w 20kg, 25*2 bar dips

Little bit of an experiment to see how the two mods for ring dips compare. Conclusion is I am unsure of much except they are both plenty tough. If the multiplier was greater than 2 bar dips per ring dip I would definitely choose the weighted option, especially for any timed effort. But I guess in the spirit of CrossFit I should vary my mod as well (and of course get my act together and get some rings!!)

Cheers, kempie

In case anyone is keen to try this themselves, the 20kg represents about 25% of my bodyweight.

Comment #145 - Posted by: kempie at September 2, 2005 5:01 AM

23:59

Comment #146 - Posted by: Jerry Hill at September 2, 2005 5:27 AM

26:00 but did 3 rounds of 50 RD followed by 800m run.

ring dips broken and assisted (last 2 rounds) im really feeling this one today

Comment #147 - Posted by: jeremiah at September 2, 2005 6:14 AM

16:38 as rx'd

Comment #148 - Posted by: Sully at September 2, 2005 7:26 AM

wod as prescribed
50 Ring dips (25+10+8+7)
Run 800 m (3:20)
50 Ring dips (10+10+5+5+8+7+5)
Run 800 m (3:39)
50 Ring dips (10+5+10+8+7+5+5)

time = 20:59

Comment #149 - Posted by: JC at September 2, 2005 7:27 AM

31:20
2x bar dips
8mph treadmill run

Comment #150 - Posted by: Lino at September 2, 2005 7:28 AM

Bar dips (50 ea set)
13:00

Comment #151 - Posted by: LeBlanc at September 2, 2005 9:27 AM

26:23
Subbed the 2 rounds of running w/ rowing on the C2 (2:55 and 3:01 respectively).
Dips were crazy hard on the rings (just got 'em last week). Chest and arms pretty pretty sore today.

Comment #152 - Posted by: Tom Needham at September 2, 2005 10:38 AM

32:29, last 45 dips assisted. Slow and sloppy, just like I fly.

Comment #153 - Posted by: matt halperin at September 2, 2005 10:47 AM

41:36 but substituted 3min of rope jumping in place of the 800m run as i hate the treadmill.
The dips were broken up into 2-5 at a time.

Comment #154 - Posted by: trevor at September 2, 2005 11:38 AM

Rd 1 10 ring dips
40 bar dips all broken
1000m row
rd 2 50 bar dips all broken
1000m row
rd 3 50 bar dips all broken

Around 20 minutes for time...forgot to stop my watch. I was just glad it was over.

Comment #155 - Posted by: bradw at September 2, 2005 11:58 AM

22:14 as RXed

Threw my rings up over a basketball hoop at the local park and did it there. I drew lots of stares and odd looks.

Comment #156 - Posted by: Rajesh at September 2, 2005 1:34 PM

BW 186.5

Subbed 1.5 bar dips for each ring dip.

75 bar dips (25/10/10/10/5/5/5/5)
800m
75 bar dips (13 then sets of 5,3 or 2 till finish)
800m
75 bar dips (10 then broken sets till finish)

Suprisingly more difficult than anticipated. Can't wait until rings arrive. Sweet Mother of Pearl!

Comment #157 - Posted by: paulc at September 2, 2005 1:49 PM

Oh yeah total time 37:00

Comment #158 - Posted by: paulc at September 2, 2005 1:49 PM

26 min.

regular dips. No rings available yet. Still needed assistance.

Comment #159 - Posted by: ChadC at September 2, 2005 2:59 PM

Ring Dips (3x50) - 800m (2x)
As Rx'd
29:30

Comment #160 - Posted by: SethO at September 2, 2005 8:19 PM

broke it down for me...

run400
ringdips 20
3 sets
17.01

still gonna be sore tomorrow!

Comment #161 - Posted by: Tim 'crack' H at September 3, 2005 4:37 AM

Abraham Lincoln Crossfit

Joe forgot to time, did pull ups instead of dips

TOm (bw 199)26 minutes bar dips
20-6-5-5-5-5-4
7.1 mph
15-8-7-6-5-5-4
7.6 mph
15-8-7-6-5-5-4

Comment #162 - Posted by: Tom and Joe Londrigan at September 3, 2005 6:46 AM

50 dips x 3 on Hammer Strengh Dip machine 80 lbs.
3 800m sprints on treadmill 9.0 hr 170+

Comment #163 - Posted by: Ken D. at September 3, 2005 8:49 AM

modified 23 min.
100 bar dips
1/2 mile (treadmill inc 1) 3:59
50 bar dips
1/2 mile 3:58
50 bar dips

Comment #164 - Posted by: johnemacc at September 3, 2005 10:11 AM

16:30

Assisted dips on bar about 1/2 through work out

Comment #165 - Posted by: Ian D'Ambrosia at September 3, 2005 11:26 AM

60 bar dips
.5 mile
60 bar dips
.5 mile
65 bar dips

time: 22:26

Comment #166 - Posted by: CodyC at September 3, 2005 1:58 PM

18:34 using bar dips

Comment #167 - Posted by: Jay M at September 3, 2005 9:26 PM

BW 208
33:33

Comment #168 - Posted by: Ben Jackson at September 4, 2005 3:46 AM

JR 21:10
Me 26:15

Comment #169 - Posted by: TMazz at September 4, 2005 7:54 AM

Did this day after Painstorm.
26:00

Comment #170 - Posted by: Jeff at September 4, 2005 7:59 AM

15:26

sub'd ring dips with bar dips

Comment #171 - Posted by: rocco at September 4, 2005 10:03 AM

For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips

Running on treadmill. Dips on bars

23:48

Comment #172 - Posted by: rhr at September 4, 2005 11:39 AM

About 25min, normal dips 40-30-20 badly broken.
Run 4:00 4:16 unknown distance, between 700-900m probably.

Comment #173 - Posted by: JefM at September 4, 2005 1:01 PM

Used 2 ATV tiedowns, and the handles from the cable machine as rings. Suspended them from the cross member of the cable machine, and got a few funny looks. Runs as required.

Time: 20:59

Comment #174 - Posted by: J Ross at September 4, 2005 2:39 PM

Yeah, I got smoked on this one.

I had to sub 2 regular dips for one ring dip each time.

Time: 42:32

All dips broken.

First set I didn't have to use any assistance.

Second set, I went to assistance after 60 (I used A LOT of resistance; I think I was only dipping like 10# of my bodyweight).

Third set, I could only do 50 dips before I was completely smoked. The were all assisted.

Man, crossfit is getting harder lately.

-Kris

Comment #175 - Posted by: Kris at September 4, 2005 4:48 PM

9/4/05:
26 minutes, 50 bar dips x3 instead of 100. 100 seems pointless since the last 5o were so severely broken I practically did 25 singles to finish. Since starting crossfit, I have become desperately afraid of losing intensity during the w/o.

Comment #176 - Posted by: David_Seattle at September 4, 2005 8:10 PM

BW~202

39:20.67 absolute failure at rep 25 on last set of ring dips.

Comment #177 - Posted by: jimc at September 4, 2005 10:20 PM

Just got back from the woods this weekend. Did this one at 6500' elevation. Hung my rings from a tree. I'm doing a half volume week, but I couldn't resist doing all of this one.

As Rxed, 13:38' Dips very broken.

Comment #178 - Posted by: Scott H at September 5, 2005 12:09 AM

bw 210, age 45

Bar dips, only did 50 in each set, run as recommended, total time 19:37.

Comment #179 - Posted by: DDM at September 5, 2005 6:38 AM

Hark:
15 unassisted dips, rest with 100lb assist
run 800 @ 7mph (pr- well since high school)
50@100 very broken
run 400 @ 6 mph, scaled down to 3, worked back up to 6mph before 800mph
50@100 VERY broken (like 3,2,3 etc.)
37:14

Rick:
Various dip weights from 60-120 assist
50 dips broken
Run 800 @ 6 mph (pr)
50 dips broken
Run 800 @ 6,5,4,3,5,6
50 dips broken
34 min.

Comment #180 - Posted by: Harkonnendog at September 5, 2005 1:46 PM

23:54
ring dips & 800 on the street

Comment #181 - Posted by: tclark at September 5, 2005 8:40 PM

Dips on bars.

21:08

Comment #182 - Posted by: David at September 6, 2005 4:30 AM

Done 25 dips, 400m run, 25 dips, 400m run, 25 dips.

12:07

Dips are really weak. Done the 400m run by mistake, 800m wouldn't have been a problem. Just add about 4 mins to the time and that would've been 800m runs. Not happy with this one.

Comment #183 - Posted by: bhupinder_khosa at September 6, 2005 5:28 AM

Catch up day. Yesterday did the 30MU WOD followed by a 10 mile tempo run. Legs and arms moderately fatigued. Paced this WOD and finished in 25 minutes.

Comment #184 - Posted by: Andrew Trueblood at September 6, 2005 6:15 PM

dip sets were done with dip bar only. broken into 25s, all completed with a time of 21:30.

Comment #185 - Posted by: Isaac at September 7, 2005 9:23 AM
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