May 3, 2006

Wednesday 060503

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Post time to comments.

Compare to 040601.

WOD demo - Greg Amundson, 9:48 [video]


Enlarge image

Ring dips - shoulders should come well below the elbow at the bottom of the dip

Posted by lauren at May 3, 2006 7:10 PM

10X The Fun!

Comment #1 - Posted by: RandyG at May 2, 2006 7:32 PM

Glad to have rings!

Comment #2 - Posted by: steve hb at May 2, 2006 7:32 PM

Well i just started the wod yesterday and wanted to say hello. I loved the workout and cant wait for more. Also I have recently enlisted in the Navy and gotten into the SEAL challenge program. I've talked to a few SEALs about what i should do to prepare and they gave me some great suggestions (one was doing the wod btw) i was just wondering if anyone else would be willing to give me some pointers, the more knowleage the better, and this seems like a great source of "been there done that" type info.

also if anyone is in the Oshkosh WI area that does these workouts id loved to have company.

thanks in advance!


Comment #3 - Posted by: Jon at May 2, 2006 7:41 PM

Before somebody asks...

The sub for ring dips is 3x regular bar dips.

Therefore, do 10 rounds for time of 10 pullups and 30 bar dips.


Comment #4 - Posted by: Brendan Smith at May 2, 2006 7:42 PM

I'm still waiting on my rings to arrive. If I remember correctly, the traditional pull-up ratio is 3:1 vs. ring pull-ups. Is it the same ratio for tradional dips to ring dips?

Comment #5 - Posted by: Daws at May 2, 2006 7:43 PM

Brendan #6- Thanks! You beat me to it.

Comment #6 - Posted by: Daws at May 2, 2006 7:44 PM

Jon (#5) - I live in the Madison area about 1 1/2 hours south of Oshkosh...let me know if you are in the area sometime.

Comment #7 - Posted by: kelly moore at May 2, 2006 7:45 PM

Jon (#5)I live in the Milwaukee area and work out in the Sheboygan area, we should get together for one of these on a weekend some time.

Everyone else - did you notice that Greg does kipping ring dips? I'm thinking that could be a helpful skill for this WOD.

Really pumped about doing this one tomorrow morning!

Comment #8 - Posted by: Jon R at May 2, 2006 7:53 PM

comment #5 - be sure to swim. it's a skill and WODs don't teach that skill. don't know what BUDS is like now but when I went through we did side stroke without fins for the first couple of weeks and then side stroke with fins (2 miles in the ocean) for the rest of training.

Comment #9 - Posted by: charlie at May 2, 2006 7:54 PM

Hey Jon I'm actually giving myself a year to get into better shape for the Navy SEAL challenge. I have to qualify for BUD/S before I enter the standard Navy boot camp, it's good to have someone besides me with the same goal.

I stumbled upon another website called It has workouts that look just as grueling as the Crossfit WODs, but I have not tried them yet because I want to get inot better shape from Crossfit first (and some swimming) before I add anything to it. Good luck!

Comment #10 - Posted by: Joe at May 2, 2006 7:55 PM

Ahhhh, the beauty of that video was watching my friend Greg Amundson suffer like a mere mortal....although it was in Rounds 9 & 10, but hey, at least we know he hurts! Good job, Greg. You know I've got nothin' but love for you, bro ;) You set the bar nice and high.

Comment #11 - Posted by: Ian Carver at May 2, 2006 7:57 PM

greg is an animal! that video makes me wish they had rings in my gym

Comment #12 - Posted by: fox at May 2, 2006 8:47 PM

Just checked the WOD. Amazing timing, watching SAS Survival Secrets on History.

Comment #13 - Posted by: ChrisM at May 2, 2006 8:54 PM

Can any one recommend a good website to obtain rings for a garage? The 3:1 ratio is kickin' my glutes. Thanks in advance!

Comment #14 - Posted by: Richie D at May 2, 2006 9:13 PM

Damn I've never done ring dips but are they really that hard compared to regular dips? I mean I could see 2:1 ratio, but damn 30 freaking dips per round!! Ugh!!

Either way looks like a cool workout tomorrow.

~The Titan

Comment #15 - Posted by: The Titan at May 2, 2006 9:17 PM

When I first made myself some rings, I found I could only do 7 or 8 dips, despite being able to do 28 or so on the dip bars. Eventually, though, it starts to even out; I can do maybe 16 or 17 ring dips now (on my first set, anyway) but there's no way I'd be able to do 66 bar dips! So at first, yeah, I'd say 3:1 is accurate.

Comment #16 - Posted by: dammit at May 2, 2006 9:46 PM

Kelly # 9: Also from Madison, at college now. I'll be home for the summer, do you know any places that can offer everything necessary to do the wod? I've been having trouble finding a good place to go. Thanks

Comment #17 - Posted by: Tyler Q at May 2, 2006 9:49 PM

or *ahem* 48. math was never my strong suit :)

Comment #18 - Posted by: dammit at May 2, 2006 9:50 PM

Jon, if you are looking for pointers and determining what you should do to get ready for BUD/S, here are a few tips:
1. If you haven't been to boot camp yet and taken your offical PST, continue to train for the test. You want to blow past the minimums on all aspects of the test. Not only is the PST the gateway to getting into BUD/S training, but the data shows that the better someone's score is on the PST, the better their chance of success at BUD/S. So, don't go too crazy with exercises that don't help your overall score on the PST.
2. Get comfortable in the water. Get in the pool and work on the different strokes and holding your breath, using equipment and lines underwater. SEALs are maritime commandos which means they are comfortable with water.
3. Your greatest resource for info on BUD/S is our website, You can also call 888-USN-SEAL. Both the website and call center are manned by the Naval Special Warfare Motivating Team. The call center is manned with guys that are currently going through the program and can answer your questions.

Best of luck to you Jon. Joining the Navy under the SEAL contract is a smart way to go since the Navy is paying a $40,000 bonus if you complete SEAL training. If you prepare properly and have an unwaviering determination to be a Navy SEAL, you can do it.

I'm a part of the support element of Naval Special Warfare and work with the SEALs everyday. The guys that are SEALs and wear the trident are a unique brotherhood that travel the world looking for the bad guys and do things that many of us only read about. These guys also stay in peak physical shape. If you like to workout when you can fit it into your work day, these guys get to do it as a part of their job. Not bad.

I appreciate the support this website gives our military across the board. Thanks!

Comment #19 - Posted by: Taylor at May 2, 2006 10:47 PM

Great Googalee Oogalee! What an amazing feat in that vid!

Comment #20 - Posted by: Allan at May 2, 2006 10:48 PM

Ten rounds for time of:
10 Pull-ups
10 Ring Dips


First time I've done ring dips. Tough SOBs.

Comment #21 - Posted by: Nosey Flynn at May 3, 2006 12:11 AM

great having the videos of the WOD.maybe a feature to stay?

Comment #22 - Posted by: peter h at May 3, 2006 12:34 AM

"Uhhh, Yah.... Need to get some rings".

Been saying that for almost a year now. Maybe it's like a Freudian slip... Maybe I like SM and don't even know it. Either way, 300 dips is going to hurt.... IT'S MOTHERF*@#ING TRICEP DAY!

Get some, Go again!

Comment #23 - Posted by: DJ at May 3, 2006 1:22 AM

Oh yah, Steve HB. Thanks for rubbing it in my face. See you in a couple of weeks bro.

Comment #24 - Posted by: DJ at May 3, 2006 1:24 AM

Team Fallujah

Gunner 16:24
Capt S 19:00
Mr M 24:00

Comment #25 - Posted by: Gunner at May 3, 2006 2:46 AM

18:25 as rx'd, rings sucked

Comment #26 - Posted by: OPT at May 3, 2006 3:08 AM

23:59. Had to sub bar dips for the ring dips. Can't wait until I can hang my rings up again, that 3:1 ratio killed me.

Comment #27 - Posted by: Nemiah at May 3, 2006 3:32 AM

I just noticed that my hero, Greg, in the video is alternating his grip while doing the pull-ups. Is it ok to change up the grip, or should I be attempting to do all of the sets with the same grip variation.

Comment #28 - Posted by: Nemiah at May 3, 2006 3:52 AM

As rx'd,
Burgener WU
18:08. Ouch. Dips sucked. My first round took :45 - it went downhill rapidly from there. Halfway at 7:00. Yeesh.

Comment #29 - Posted by: Sean G at May 3, 2006 4:10 AM

#28 Nemiah

Use whatever grip or grips, in any combination, that allow you to complete the WOD as quickly as possible.

Comment #30 - Posted by: ScottH at May 3, 2006 4:11 AM

Thanks Scott. Wish I had known to change my grip during the WOD, maybe (and I stress that maybe) I could have shaved a minute off of my time.

Comment #31 - Posted by: Nemiah at May 3, 2006 4:15 AM

As rx'd.

Comment #32 - Posted by: Andrew L at May 3, 2006 4:17 AM

BW: 173
CFWU X 3 set 15 except PU's and Dips
Subbed 3:1 regular dips (total 300)
All PU's kipping and unbroken
Total Time: 25:25

Comment #33 - Posted by: Breck at May 3, 2006 4:24 AM

31:13 - subbed bar dips for ring dips. Still on the Gravitron, unfortunately.

Comment #34 - Posted by: kevin g at May 3, 2006 4:27 AM

WOD of 10x10 assisted pull ups and ring dips.

32 minutes

Used the assist machine for both. I will not be wearing a tie today, can't reach the top button of my shirt.

Comment #35 - Posted by: Kegger at May 3, 2006 4:28 AM

14:23...another DECEPTIVE WOD MENU.. what looked like an appetizer ended up beeing almost more than I could finish...

Comment #36 - Posted by: dave k at May 3, 2006 4:29 AM

The Titan (#15)... I thought the exact same everytime I had to do 3:1 ratio... UNTILL 5 minutes ago.. after I finally set up my rings. Holy crap... 3:1 is letting you off the hook easy

Comment #37 - Posted by: Nina at May 3, 2006 4:48 AM

subbed 3x reg for ring dips
sub 10 is psychotic!

Comment #38 - Posted by: Wilcox at May 3, 2006 4:53 AM

with reg dips 1:1

1st 3 rounds were great, then it hit me. Kipped, jumped, for many of the pullups, Assist machine for many of the dips.

Do you guys just try to charge through everything, or do you try to set a split time? I feel like I might finish faster overall if I allow say, 2 min per round and rest after the early sets. Any thoughts?

Comment #39 - Posted by: brett_nyc at May 3, 2006 4:57 AM

24:13 used bars
W/A sets 6,7 50lbs 8,9,10 75lbs

Comment #40 - Posted by: Brew at May 3, 2006 5:26 AM

wt 170, 24.26 as rxd'
sub bars for rings
my first wod with cf, loved it, will go for a 10k tomorrow

Comment #41 - Posted by: Drew at May 3, 2006 5:27 AM

11:56 - kipping pullups, ring dips

No breaks on pullups. Breaks on ring dips after the third round. Focus on straight, locked out arms and turned out rings at the support position. The last two rounds I was struggling to stay on the rings without falling off; no more turned out rings those sets!

I was curious to see where I would still be working when Greg A had 9:16 I had just finished round 8.

Comment #42 - Posted by: kelly moore at May 3, 2006 5:34 AM

My pullup and dip bars are outside, and I have no method of assists. I'm quite sure I will not be able complete a 10x10 of pu and dips.

How should this be scaled?
5 sets of 10 reps each, or 10 sets of 5-8 reps each?

Any recommendations?

Comment #43 - Posted by: Hampton at May 3, 2006 5:40 AM

used bar dips, didn't do 3x.

Comment #44 - Posted by: Brant at May 3, 2006 5:42 AM

Tyler Q (#17)

I would strongly recommend the Monkey Bar Gym in Madison to do many of the WODs. While they don't have bars and bumpers, they do have all sizes of kettlebells, all sizes of D-balls up to at least 120#, rings, two 20' climbing ropes, many kinds of pullup bars, tires, parallettes, plyo boxes, all weights of jump ropes, etc...and a friendly and amazingly strong/fit staff who welcome serious trainers. They also run excellent classes that have a thoroughly "Crossfit" quality. I can't endorse them enough.

Send me an email if you would like to meet there for a MBG class or WOD.

Comment #45 - Posted by: kelly moore at May 3, 2006 5:48 AM

as rx'd 9:46

Comment #46 - Posted by: brent colson at May 3, 2006 5:51 AM


10 sets of 10 pullups, 30 bar dips

Pullups unbroken
Dips very, very broken

1st Round: 1:04
10th Round: 4:01 (Hmmmm.... Crossfit Principle of Inversity? Inversosity?)

"Can I work in with you on the chinning bar/dip thing"

"Sure; I just have 90 more pullups and 270 more dips and it's all you"


Comment #47 - Posted by: Tommy A. at May 3, 2006 5:55 AM

#3 Jon,
I am not a Team guy, but when I went through SWCC, I remember wishing someone had told me to run more. Not just fast sand dune/hill runs, (those are exceptionally useful too.) but shuffles to the tune of clse to 40 miles a week. Pace determined by how late you are. Long fin swims with stiff fins would be beneficial, as well. If you have not been to Basic yet, DO NOT depend on that to improve your condition. The fitness level you need for NSW far exceeds the Navy's minimum requirements.

Comment #48 - Posted by: Robert Taylor at May 3, 2006 5:58 AM

Well fooled again, yesterdays wod looked easy on paper but after suffering I came to the conclusion that always expect a painful, brutal workout

Comment #49 - Posted by: Durfee at May 3, 2006 6:16 AM

BW: 75kg - Height: 183

First week doing CF, it highlights your weaknesses and then slaps you around the face with a wet smelly fish. Bar dips were deep the below the elbow, although I didn't do the 3x1 sub, I think if I did, I'd of died. Pull ups on a Gravitron set 20kg to neck level. I didn't have a stop watch so worked off the clock on the wall, was around 30mins -/+.

Bring on tomorrow!

Comment #50 - Posted by: Gareth H at May 3, 2006 6:18 AM

not very good

as rx'd 18:55

anyone sore from yesterday's 'easy' WOD? ha...

Crossfit Plano

Comment #51 - Posted by: Brian Abrams at May 3, 2006 6:32 AM

10 sets:
10 pullups, 20 reg dips.....


Comment #52 - Posted by: zman at May 3, 2006 6:33 AM


did workout right after 7 rounds of bag work in 108 degree heat, yep guess where I am , subbed, 3:1 ring dips for ballard dips , if you know what those are,cant wait to get on stable ground and hit crossfit up more,

Comment #53 - Posted by: jody at May 3, 2006 6:39 AM

5 sets 5 pull ups and 5 ring dips- 25:46

Horrible time, especially with less than half the load. I had to do the dips 1 at a time though because I'm still not used to doing ring dips.

Comment #54 - Posted by: Josh Brehm at May 3, 2006 6:40 AM

100% trust in all things Crossfit, but I need to ask the question--if shoulder dips below elbow height--does this raise the specter of shoulder discomfort or possible rotator cuff injury? Please advise... Thx!

Comment #55 - Posted by: Erik at May 3, 2006 7:09 AM


Comment #56 - Posted by: CodyC at May 3, 2006 7:14 AM

Greg you ANIMAL !!! That gives new meaning to the saying "Get some, go again !!"

Off to bed after working midnights. I will tackle this beast tonight around 3a.m. Perfect for clearing the cobwebs out of my head at that hour.

Comment #57 - Posted by: Brian M. at May 3, 2006 7:23 AM

28 min.
kipped all pull ups.
partitioned dips on dip bars after the first round. Mostly 15 then 15 but the last 3 rounds were 10,8,7,5. I'm shot.

Comment #58 - Posted by: TJ at May 3, 2006 7:29 AM

Which way is the RX'd way to do pullups? Palms facing you or away? Also, what is the benefit of kipping? I always thought that was condsidered bad form before I began these workouts.

Comment #59 - Posted by: Jason at May 3, 2006 7:31 AM

As RXed.

Total time: 11:49

R1: 0:21, 0:17; total: 0:38
R2: 0:23, 0:22; total: 0:45
R3: 0:35, 0:37; total: 1:12
R4: 0:34, 0:44; total: 1:18
R5: 0:31, 0:49; total: 1:20
R6: 0:30, 0:53; total: 1:23
R7: 0:30, 0:51; total: 1:21
R8: 0:27, 0:53; total: 1:20
R9: 0:29, 0:46; total: 1:15
R10: 0:25, 0:52; total: 1:17

Rounds broken as follows:
R1: 10, 10
R2: 10, 10
R3: 7-3, 4-3-3
R4: 7-3, 3-3-2-2
R5: 6-4, 3-3-2-2
R6: 7-3, 2-3-2-2-1
R7: 7-3, 2-3-2-2-1
R8: 8-2, 2-2-2-2-2
R9: 7-3, 2-2-2-2-2
R10: 10, 2-1-2-2-2-1

Alternated palms away and palms facing during the pull-ups.

Comment #60 - Posted by: john v. at May 3, 2006 7:33 AM


Last three sets of dips were broken.

Comment #61 - Posted by: MJO at May 3, 2006 7:33 AM

A significantly embarrassing performance.

Sub reg dips for ring dips, then bench dips, 1:1, not 3:1.
90% of pull ups NEG, only good for 6 rounds.

6 x 10 reps of less than stellar pull ups
6 x 10 reps of budget dips

In an epoch - 25:38. Gassed. Done. Finito.

I know, I know, Rome wasn't built in a day, blah, blah, blah. 36 hour stand-down, then throw the next WOD at me, I'll be there.

Comment #62 - Posted by: sgt feather at May 3, 2006 7:33 AM

18:08. Did dead hang pull-ups + ring dips. Pace wasn't 100% - still recovering. Good Time SeanG. The main advantage of shifting your grip(pronated to supinated) isn't a better time, but better functional development of your body.

Comment #63 - Posted by: Delaney at May 3, 2006 7:34 AM

2nd time with ring dips, still VERY assisted.

How do I order up a pair of pegs like Greg has? I'm looking around in the CF "store" but it doesn't look like they sell them in there ...

Comment #64 - Posted by: Redding Mark S at May 3, 2006 7:36 AM

No rings, I cheated and did dips between chairs with feet on table.
Pullups no problem needed to split up some of the sets.


Comment #65 - Posted by: Phil Sarris at May 3, 2006 7:39 AM


10 x 10 sets pull-ups (broken after 1st set)
15 x 10 sets (subbed bar dips, 1.5:1 ratio)

Hopefully rings will arrive before next workout. Did I just say that?

Comment #66 - Posted by: Daws at May 3, 2006 8:13 AM


10 x 10 sets pull-ups (alternated plams away/palms facing)
30 x 10 sets of bar dips

Would love to try the rings, but not available where I currently work-out.

Comment #67 - Posted by: J at May 3, 2006 8:22 AM

Jason #59:

Read the FAQ...

"There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. "if you'll read this thread on the kipping pull-up I think you'll come to see the move in a different light. It's a long read (10 pages or so) but well worth the effort. I've never seen more thoughtful or complete analysis on the movement anywhere:

"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer." "

Comment #68 - Posted by: JohnM at May 3, 2006 8:27 AM


kipping pull ups - all unbroken, ring dips- as instructed shoulders dropping below elbows to full extension at the top- last 2 sets ended up with singles mostly

afterwards I did this KettleBell w/o
3 rounds
10 1.5 pood snatches right,10 left
20 2 pood swings-Santa Cruz style
10 knee tuck jumps
time was 9:59

Comment #69 - Posted by: JeffT at May 3, 2006 8:27 AM

Hampton #43
Assists can be done in a number of ways; my favorite:

Get a sprinkler valve box, build a small platform, anything to get you closer to the bar, then jump into the pullups or even use your legs to add just enough relief to get you over that bar.

Comment #70 - Posted by: Baron at May 3, 2006 8:38 AM


Pull ups were ok, but ring dips really started to suck about halfway through the workout. I was doing sets of 2's at the end.

Kelly, Greg and JeffT, you guys are animals.

Comment #71 - Posted by: Ahmik at May 3, 2006 8:42 AM

I did this after doing 5 miles of speedwork, so I may have been a little tired...

I only had time for 7 rounds. It took me about 20 minutes. Everything was done on the Assist Machine with 70 lbs.

Pull-ups - 10 reps, Dips - 30 reps

+/-138 lb. female...

Comment #72 - Posted by: Cyndi at May 3, 2006 8:46 AM

BW 219
100 Pullups
300 Dips

I kept knocking out the reps. It was a dogfight near the end.

There was NO WAY I was going to pull off 300 bar dips. I don't really think that ring dips will be "easier" per se, but surely they'd have to be easier than 300 bar dips at 219 pounds!

Those guys at power rings are going take the better part of five months to deliver my rings. I think we need a new recommended supplier.

Thanks Coach!


Comment #73 - Posted by: tenacious "D" at May 3, 2006 8:48 AM

10 pullups + 10 bar dips w/25lb weight.
Time - 12:25
Pullups broken at 6th set.

Comment #74 - Posted by: JPF at May 3, 2006 8:54 AM


Comment #75 - Posted by: nsb at May 3, 2006 9:09 AM

51y/o, 150 lbs. 4th wk CF

28:24 Scaled as follows:

10x10PUs(last 5 sets assisted)x15 Bar Dips(last 5 sets assisted)

Comment #76 - Posted by: Charles at May 3, 2006 9:18 AM

Had to modify/scale back big time due to serious time constraints and a biceps injury.

-No rings and I'm just not there yet to be able to do 300 dips in one workout

Did 100 bar dips (broken sets of 25, last set on Gravitron
200 sit-ups (unbroken sets of 50)


Amundsen is a true beast!!

Comment #77 - Posted by: Nick at May 3, 2006 9:22 AM


having rings isn't all that it's cracked up to be. i'd rather do 300 regular dips. nice rope burn on the arms though. lovin the battle scars.

*people who post split times - are you just timing the part when your working or are you including breaks?

Comment #78 - Posted by: hooksy at May 3, 2006 9:26 AM

300 bar dips sucked, can't wait for my rings to get here.

Comment #79 - Posted by: Travis_r at May 3, 2006 9:37 AM


Hands to armpits dips on the rings. Strugggggling for full extension in the last couple of rounds.
All sets of dips broken after the fifth round.

All kipping pull ups and unbroken.

Comment #80 - Posted by: bradw at May 3, 2006 9:38 AM

Hi all,
Wokout as follows
{Run (44# pack) 1080' and Pull-up (44# pack)x5}x10.
Duration 25:08. Bdw. 182.
Until tomorow...

Comment #81 - Posted by: Jonathan Jensen at May 3, 2006 9:38 AM

Started Crossfit in January, about 188 pounds (5'11"). Today stepped on scale... 169! Goal... 165 by Mother's day... Probably won't make that but I'll be close. YEAH! One looking good, feeling great mother of six!

1/2 WOD
10 pu (with bands)
30 dips (with bands)
20 minutes

mile jog warm-up
3 rounds:
10 dumbbell snatches rt. arm
10 dumbbell snatch lt. arm
10 ultra slow inclined sit ups
10 ultra slow glute ham

Comment #82 - Posted by: colleen at May 3, 2006 9:40 AM


4 rounds of:
7 Pullups
21 Bar Dips

All sets broken, dips more so than pullups.

Comment #83 - Posted by: JC Hudson at May 3, 2006 9:41 AM

As Rx doing 300 straight bar dips. Wow that seems like a awful lot. 35:00 flat!

Comment #84 - Posted by: Travis at May 3, 2006 9:46 AM

Very humbling...
Assisted PU's after 2nd round, slow negatives.
Assisted ring dips after 1st round.
Wow, I got a loooong way to go...

Comment #85 - Posted by: Jeff Dale at May 3, 2006 9:52 AM

Day behind...will catch up tomorrow.
Ystd WOD 20#DB/18# ball (heaviest in gym)



Comment #86 - Posted by: bingo at May 3, 2006 9:59 AM

26:59, as prescribed, first few rounds unbroken, then pullups were mostly 8-2, ring dips were broken all the way down to singles

Comment #87 - Posted by: Sam L at May 3, 2006 10:10 AM

bw 90.7 kg
after round 3 the assisted ring dips became more frequent because of shoulder problems. My arms could handle it but my shoulders said NO.
time: 15:08 min
not bad at all.

happy healthy training, Johan

Comment #88 - Posted by: johannederhof at May 3, 2006 10:27 AM


Comment #89 - Posted by: Dan M at May 3, 2006 10:41 AM

subbed bar dips 1:1. most sets broken.

Comment #90 - Posted by: Patrick Durkin at May 3, 2006 10:43 AM

As rx'd: 10 rounds of 10 ring dips and 10 pullups
All pullups kipping
Rings made of 550 chord and bowflex hand grips

inmate 1 - 9:39
inmate 2 - 9:30
inmate 3 - 11:40

Can't stop the clock....D-1

Comment #91 - Posted by: Chain gang at May 3, 2006 11:04 AM

11:59, had an interval clock set for 10 1:00 rds, fell off at around rd 6, ring dips were toast which I wasn't expecting after the DL/RD WOD where the RD were easy, pull-ups easy w/all grips.

Anyone in our area call or email if you'd like to join us for a big WOD on saturday at 10:00 am, we already have more than 20 coming and expecting 30 or so.

Comment #92 - Posted by: dan colson at May 3, 2006 11:06 AM

Comment #93 - Posted by: dan colson at May 3, 2006 11:06 AM

As Rx'd:


Comment #94 - Posted by: TKlink at May 3, 2006 11:14 AM

pu's/ring dips
still getting used to ring dips
time 40 minutes

missed yesterday so did as extra work
20 squats, 60ft of lunges, run 385m
total time 8:22

Comment #95 - Posted by: brian t at May 3, 2006 11:21 AM

Never thought I would be excited to get to the pull up section of the work out. The rings I ordered need to come in soon. This 3-1 ratio sucks.
Pull ups all unbroken 10x10
bar dips broken 10x30


Comment #96 - Posted by: Phill at May 3, 2006 11:31 AM

As Rx'ed: 13:27

Comment #97 - Posted by: Jason P at May 3, 2006 11:38 AM

Ten rounds for time of:
10 Pull-ups
30 Bar Dips

Total Time = 34:56

Notes: Pull-up sets 1-8 done unassisted, broken, and kipping. Sets 9-10 done jumping, unbroken. Dips done as follows: 1(broken, unassisted),2-3(broken, 28# assist), 4-5(broken, 40# assist), 6-8(broken, 52# assist), 9-10(broken, 70# assist). Most disappointing of all is my sudden realization that I haven't been getting my shoulder parallel to my elbow, let alone well below at the bottom of the dip. Oh well, just another weakness being cruelly and painfully pointed out to me by Coach!

Comment #98 - Posted by: Nicholas in SA at May 3, 2006 11:45 AM

10 rnds:
30 Dip Station dips - various feet positions, broken.
10 Pull-ups - mixed grip w/kip, unbroken.

T - 25:55

OMG that sucked - Dips r' killers!
Guess Coach gave me what I needed for my B-day.


Comment #99 - Posted by: Chris in Ottawa at May 3, 2006 11:53 AM

Workout was just what the Dr. ordered (literally and figuratively - sprained knee makes lower body work untenable). Pullups kinda kipped; ring dips ugly and mainly broken into 2s and 1s by last half of workout.
First five rounds in 10:21; at round eight, ripped callouses on my left hand, so kipping kept to a minimum.

Comment #100 - Posted by: Patrick at May 3, 2006 11:54 AM

total time: 30 mins.
gravitron assissted pullups and dips, 100 lbs.
bw 239 lbs
A lot of weakness leaving the body!

Comment #101 - Posted by: Shane at May 3, 2006 12:02 PM

as rx'd

Comment #102 - Posted by: peter h at May 3, 2006 12:08 PM


7 rounds of:

10 Pullups - kipping
20 Dips

Quit at 7. I felt a tightness in my right bicep that kinda spooked me. Probably best, that scaled the workout down to my level.

After the rounds I finished with 11 dips to failure. Felt guilty for doing 20 not 30 per round.

Comment #103 - Posted by: wink at May 3, 2006 12:17 PM

I loved this WOD - right up my alley... - 10'11"

Comment #104 - Posted by: Ian Carver at May 3, 2006 12:17 PM

Ben: 26:40 (10x 10 PU, 30 bar dips) I need rings

Comment #105 - Posted by: USMC Denver at May 3, 2006 12:18 PM

10 regular dips
10 pullups

10 rounds 14:32

After 120 L-sit pullups yesterday I'll take it

Comment #106 - Posted by: bill fox at May 3, 2006 12:36 PM

10 rounds for time of:
Pull-ups 10 reps
Ring dips 10 reps
Times ranged from 0:49 for 1st (unbroken) and 2:37 on 7th to 2:19 on the 10th.
(previous 6/1/04 was 24:42 with bar dips)
Did this one with BrandX Jeff, thanks again!

Comment #107 - Posted by: jdg at May 3, 2006 12:38 PM

My split times always include rest intervals. For this WOD each split is from the first pull-up of one round until the first pull-up of the next round.

Comment #108 - Posted by: jdg at May 3, 2006 12:42 PM

as rxd 39:30

bw 217 lbs, 25% bodyfat

Comment #109 - Posted by: kc at May 3, 2006 12:43 PM


Start to finish as rx'd 26:35.


Comment #110 - Posted by: Danny T at May 3, 2006 12:51 PM

as rx'd 33:41
last two sets of dips took 12 min.

Comment #111 - Posted by: von-paul at May 3, 2006 12:57 PM

It was either do regular dips or ring pullups, so with Kelly Moore and Matt G. in mind I did ring dips and ring pullups(stict). What a mistake


Comment #112 - Posted by: Jim D. at May 3, 2006 12:59 PM


10 sets of 10 jumping and kipping PUs plus 10 bar dips.

Comment #113 - Posted by: Allan T at May 3, 2006 1:07 PM


Comment #114 - Posted by: Jeff at May 3, 2006 1:15 PM

Rest day for me... will tackle this one tomorrow.

Comment #115 - Posted by: Mike Joyce at May 3, 2006 1:23 PM

Completed only 8 rounds- no time kept. Ran out of time and energy. Still recovering from last week's illness.
-Jumping and kipping pull-ups
-Bar dips weighted @ 25lbs.

Comment #116 - Posted by: Brand at May 3, 2006 1:55 PM

As rx'd, 10:44

Comment #117 - Posted by: Justin Spicher at May 3, 2006 1:57 PM

bar dips

Comment #118 - Posted by: Hartman at May 3, 2006 2:10 PM

Substituted 30 for rings

Comment #119 - Posted by: PB1 at May 3, 2006 2:12 PM

dips 10 sets of 30

Comment #120 - Posted by: Junior at May 3, 2006 2:14 PM

42:00 (2nd WOD)
10 sets of 30 dips

Comment #121 - Posted by: PB2 at May 3, 2006 2:16 PM

Completed 10 rounds

Each round - 10 pullups - kipping, 30 bar dips (broken up into 10/10/10 on the gravitron), 10 back extensions, and 10 sit ups.

Completed in 45 minutes

To anybody joining the military, run, jog, interval run, etc. Stretch your legs to prevent shin splints and planter's faciatis. This is from someone who did a stint in the sub service. I trained with Seals at OCS. Those guys could run like the wind. These WODs also would come in handy.

Best of luck to you, shipmate!

I would begin to run 5K three times per week. Alternate between long and short runs later. Then add boots and camo pants when you run.

Comment #122 - Posted by: Stuart R at May 3, 2006 2:17 PM

as prescribed


dips were down to 2s and 3s from quite early on, and singles for the last 5 reps.
all pull ups unbroken.

Comment #123 - Posted by: markb at May 3, 2006 2:18 PM

bw 143
cfwu x3 w/o pull ups or dips

first time on real rings.
awesome video today....i'm totally humbled.

(did dips as sets of 5 reps)

Comment #124 - Posted by: DanMiller at May 3, 2006 2:27 PM

CFw/u minus pullups & dips.
Most sets broken, as Rx'd


Smoking guns.

Have a good day, all.

Comment #125 - Posted by: Mark Sampson at May 3, 2006 2:29 PM


Comment #126 - Posted by: dammit at May 3, 2006 2:31 PM

Age:42, Bwt:177

Subbed 20 min row plus 500 single jumps with rope at home for WOD. I really didn't feel like driving to the gym @ $3.20/gallon to do pullups and dips.

Row stats:
4373m, 2:17/500m avg., 30 s/m avg., 137 bpm AHR, 171 bpm MHR

Comment #127 - Posted by: Donald E at May 3, 2006 2:36 PM

cfwu x 2, minus pull-ups and dips, then

as rx'ed:

24 minutes

both pull-ups and dips done on rings, most sets broken

Comment #128 - Posted by: bcf at May 3, 2006 2:39 PM


I didn't have rings so I did the proper sub only I seperated the 30 dips into 6x5 dip mini-rounds. I must say I need to work on my dips:)

I was going to quit midway through but I knew other peopel were suffering just like me so I kept at it. The each of the 5 rounds left, along with the 10 pullups I did 6 mini-rounds with as many dips as I could do, which ranged from 1/2 a dip to 3 dips. Its my 4th WOD but I gave it my best. I followed this with a 7.5 minute mile run, that finished me off, I thought soemone stabbed me all over my body by time I was done. Good stuff.

Comment #129 - Posted by: Joe at May 3, 2006 2:47 PM

DJ - start your WOD late tonight. I'm a day behind so when I do this one early tomorrow morning (with my rings!) you should just be finishing your dips... boohaahaahaa!!!!

Comment #130 - Posted by: steve hb at May 3, 2006 2:55 PM

23:05, as RX'ed.

I might have done 11 rounds instead of 10, lost count somewhere around round #8. Did this one with two other CF buddies, which definately kept me honest about those dips.

Comment #131 - Posted by: David Knutzen at May 3, 2006 3:00 PM

I managed to do one full set of 10 pull ups, the rest were in drips and drabs of 2-4.

I just did 100 bar dips, but did them with 20lbs in my weight vest. I was fried after that.

Comment #132 - Posted by: Neil at May 3, 2006 3:02 PM

15:16; no broken dips but switched to chins on 6th round and started getting broken sets on the pulls after that. Rode 20.5 mi on the bike beforehand--ran 2 mi w/ the dog after (real slow);). BW 260#. Shout out to Clint A--I'm tryin' brother.

Comment #133 - Posted by: Dirck Storms at May 3, 2006 3:07 PM

20:48 as rx'd.

Comment #134 - Posted by: matt m at May 3, 2006 3:18 PM

Steve HB- Seriously, that's pretty close to how long it took. Partly due to the fact we were sharing the bars w/others. Partly because I'm a delicate flower.

If anybody finds a pair of mediocre looking arms attached to a set of dip bars, please contact me.

CFWU x3(-dips&pull-ups, +ball push-ups&flutter kicks)


DJ :24::58(3-1 bar to ring dips)
DJD :23::30(2-1 bar to rings)

Some how between the two of us and our watches, the times got a little fowled up. Their close enough though... In actuality, we should of used a sun dial. My pull-ups were all kipping except for two of the rounds.

Get some, Go again!

Comment #135 - Posted by: DJ at May 3, 2006 3:21 PM

you people ARE NUTS!!! how can you pull off those times?! did this one hurt, but i did turn another one on to crossfit, they saw my suffering and my arms ballooning out from all the blood going to them and they wanted some!

BW: 220
warm up 100-100-100 single jump rope 3:43
WOD: 10 pullups kippers x10
30 bar dips x10

thought I was going to pass out a few times but it was all good after seeing the guns in the mirror! thanks guys you rock!!

Comment #136 - Posted by: Justin Lipsky at May 3, 2006 3:25 PM


2mile run 15:54
WOD 8 rounds 27:48

I couldn't do any more dips after the 8th round. It was down to singles and, ... maybe doubles.


Comment #137 - Posted by: Kevin Rogers at May 3, 2006 3:27 PM

Was really tough going - especially in the later rounds until I saw my pecs straining...straining to be free of the lycra compression singlet I was wearing........JUST KIDDING!!!

15:05 as rx'd

Comment #138 - Posted by: MikeT at May 3, 2006 3:32 PM

bw: 190

10 sets:
10 pullups, 20 reg dips.....


Comment #139 - Posted by: Steve Liberati at May 3, 2006 3:41 PM

29:47 10x10 pullups, 30 dips. I gotta find rings, doing 300 dips is nuts. Believe me, I wasn't getting my shoulder below my elbow on these, and after the first round, I had to break on the 5's. All pullups unbroken, kipped, varied grips. Tough one, Coach!

Comment #140 - Posted by: john wopat at May 3, 2006 3:49 PM

50 y/o bwt: 216

10x10 PUs (40# assisted last 3 rounds)
10x10 bar dips (40# assisted last 4 rounds)

2.5 hours in chest high waves on my 10-2 this afternoon. Paddling and catching waves are definitely easier since starting Crossfit 2.5 months ago. Thanks for the boost.

Comment #141 - Posted by: jdavid at May 3, 2006 3:54 PM


Comment #142 - Posted by: brad at May 3, 2006 3:54 PM

Forgot the time: 16:01

also did CFWUx3 beforehand (minus PUs and dips)

Comment #143 - Posted by: jdavid at May 3, 2006 3:56 PM

That was not a lot of fun. Finished in 13:12. Need to improve extension on pullups and depth on ring dips. Was trying to rock the clock so I didn't quite optimize technique. BW still 155#, perhaps dropping.


Comment #144 - Posted by: TK at May 3, 2006 4:00 PM

I had to double up yesterdays and todays wod because we (honor guard at my Sheriff's Office) were in the funeral of an officer who passed away from cancer at 37 yoa. Only had 2 hours sleep between two 12 hour shifts. Call a waambulance!

Todays wod-28:01
10 kipping pu x 10 sets
30 dips(a lot of kipping)x 10 sets

Comment #145 - Posted by: reebs at May 3, 2006 4:00 PM

as Rx'd
last half of pullups were kipping

Comment #146 - Posted by: Greg W. at May 3, 2006 4:04 PM


Had the timer to pace it so I could break 9 minutes and then fell apart on sets 9 and 10.
29 yo, 155#, CF 11 months

Comment #147 - Posted by: masterpayne at May 3, 2006 4:09 PM

10 pullups
10 ring dips
5 rounds
10 pullups
10 bar dips
5 rounds


Comment #148 - Posted by: kyle a at May 3, 2006 4:11 PM

As written...12:55.35
Pull-ups unbroken, Ring Dips broken after fourth round.

Comment #149 - Posted by: Mel Jenkins at May 3, 2006 4:14 PM

as rx'D
sub 30 bar dips

Comment #150 - Posted by: nick smith at May 3, 2006 4:15 PM

all 10 rounds of kipping pull-ups were unbroken
subbed jumping ring dips

Killer work on the vid Greg A.!

Comment #151 - Posted by: Krista J. at May 3, 2006 4:17 PM


10 times:
10 pullups (all sets broken)
10 dips

Comment #152 - Posted by: jfett at May 3, 2006 4:23 PM

OK, that really hurt today. Did the workout before going to the office this morning so very limited on time.

5 x 10 pullups, 20 dips. 20 mins.

My right arm is killing me...bad pain inside elbow where forearm and bicep meet. Couldn't even hold a book in my hand at work.

Comment #153 - Posted by: Brendan Smith at May 3, 2006 4:29 PM

All you people under 10 min are monsters. Way to go.

Comment #154 - Posted by: brett_nyc at May 3, 2006 4:33 PM

subbed bar dips 1:1

Comment #155 - Posted by: Bohman at May 3, 2006 4:38 PM

First 50 pull-ups were with a 45 lb plate on a dip-chain belt. All were non-kipping.

Need to build up some calluses on my upper arm to keep the ring buckles from ripping me apart every time I do these. But a small price to pay.

Comment #156 - Posted by: Rett at May 3, 2006 4:40 PM

pullups unbroken
dips on bar broken after 1st set

Comment #157 - Posted by: Rick A at May 3, 2006 4:41 PM

as rx'd:


had 8 sets down in under 9 min., then the lactic caught up and froze me...ouch...

Comment #158 - Posted by: stokedaddy at May 3, 2006 4:41 PM


Sub'd weighted dips for ring dips (+45lbs) - is this an effective sub?

otherwise as RX'd

Comment #159 - Posted by: Ben at May 3, 2006 4:49 PM


Had modest goal of completing this one in under 20 minutes for, this, my first attempt, so I'm pretty happy with the time. Plenty of room for improvement though.

Comment #160 - Posted by: Maffy at May 3, 2006 4:54 PM


Much time spent waiting for rings, as 3 of us were sharing one set.

Elite rings are very slippery with no chalk, very sexy with chalk.

Not as sexy as Greg.

Comment #161 - Posted by: brendan melville at May 3, 2006 4:56 PM

Hi all,
Workout as follows
The CF WOD, because this is the CF website.
Until tomorow...

Comment #162 - Posted by: fire capt dan at May 3, 2006 5:12 PM


Pull ups were dead hang. I didn't have rings, did bar dips with 1:1 ratio.

If you have questions about BUD/S I just rang out of class 259 (monday morning of hellweek). All my scores were good, but at 6ft and 150 lbs I didn't have the core strength to carry the boat on my head during hellweek.

If you have questions email me at Even after ringing out BUD/S was one of the greatest experiences of my life, I would be happy to pass on anything I know to give someone else a fighting chance.


Comment #163 - Posted by: clint at May 3, 2006 5:20 PM

What a day...

Workout #1 6:00am- 3x5 of the following:
Overhead Press (as spurred by Rip's great CFJ article!)
Bar Dips

Then 2 rounds of yesterday's workout in 9:58.

Hit this up at 8:00pm, all as Rx'd, pullups unbroken, mixed grips throughout the duration. Ring dips broken like a mofo after the second set.

16:40 :D

Comment #164 - Posted by: Jesse Woody at May 3, 2006 5:20 PM


As Rx'd

Ring dips took forever

Comment #165 - Posted by: Fireman_rick at May 3, 2006 5:21 PM

Chris 14:35 as Rx'd
I had to re-do a couple of dips. Alternated hand grip every time I fell off the bar.

Julie 11:44
jumping pull-ups
x1 dips with feet on one plyo box, hands on another, upper arm parallel to ground.

Comment #166 - Posted by: Chris Jordan at May 3, 2006 5:23 PM


10 sets of: 10 pullups and 30 dips.

Had to take a 10 minute break between sets 7 and 8 which is not included in above score, or more truthfully a score of 49:57. Pullups were broken in sets of 5 but the dips were taking forever, decided on a quick break instead of 30 single dips each time.

Comment #167 - Posted by: David Sailor at May 3, 2006 5:24 PM

10 rounds
10 pulls
10 bar dips


Comment #168 - Posted by: SteveMD at May 3, 2006 5:26 PM

Didn't think this workout would be as intense as it was. Awesome workout.

Most sets were broken, but real quick rests.

Did bar dips at a 2:1 ratio so sets of 20. Pulls ups all different hand grips, close, far, hands foward, hands reversed.

22 minutes. Going to enjoy the day off tomorrow. My shoulders are killing me from dumbbell swings, snatches and cleans! Ugh! Legs are fatigued too. But I'll be ready to go Friday! Until then!

~The Titan

Comment #169 - Posted by: The Titan at May 3, 2006 5:30 PM

BW: 205

Time: 15:15 That was really hard. I go the first 6 rounds of dips, but had to use a bar to self-spot for the remaining 4.

Comment #170 - Posted by: Graham S. at May 3, 2006 5:30 PM

bw 180
time 14:34

All pull ups kipping, unbroken sets
First 3 sets of dips un broken
last 7 sets broken

followed with 10 sets of 10 ring push ups

This was a very hard day.

Comment #171 - Posted by: damian at May 3, 2006 5:32 PM

9:20 as Rx'd

Comment #172 - Posted by: Buck at May 3, 2006 5:39 PM

21:00 minutes

No rings so dips were bar dips.

Comment #173 - Posted by: John N at May 3, 2006 5:48 PM

pullups with a semblance of a kip - first time I've done so many with no assistance.

Comment #174 - Posted by: bzb at May 3, 2006 5:49 PM

Age 21
BWT 171

No rings, so 3x1 bar dips.


I need rings

Comment #175 - Posted by: jon mac at May 3, 2006 5:49 PM

5 rounds for time of:
10 assisted Pull-ups
10 Bench Dips
6 minutes

Comment #176 - Posted by: Scorf at May 3, 2006 5:52 PM

As Rxed
Vast Improvement,Crossfit Works

Comment #177 - Posted by: Adc (XfitSydney) at May 3, 2006 5:57 PM

Still recovering from a dislocated shoulder, I scaled this down by half and took it quite moderately. 11:47, 10 rounds of 5 pullups and 5 ring dips.

Comment #178 - Posted by: Steve Seckinger at May 3, 2006 5:59 PM

the dips at 3 to 1 killed me, need those rings to hurry up and get here, still suck at pullups but getting better

Comment #179 - Posted by: a noble at May 3, 2006 6:14 PM

bw 201
cfwu x 2
10 rounds of pull-ups
10 rounds of bar dips

Comment #180 - Posted by: Ben S at May 3, 2006 6:15 PM

Vanessa- 28:13 w/assisted ring dips

Evan- 25:03 w/first few rounds ring dips, rest w/negative ring dips

Joe- 17:22 as Rxd

Comment #181 - Posted by: Joe M. at May 3, 2006 6:17 PM


3:1 bar dips.

This was way hard.

Comment #182 - Posted by: A.M. at May 3, 2006 6:19 PM

as rx'd

Comment #183 - Posted by: Pat Sherwood at May 3, 2006 6:31 PM

as rx'd 8 min and 45 sec

had to guys in my ear pushing me...only reason I got it that fast.

I was talking to one of the guys I was working out with about yesturdays workout and I was saying how the 400 lunges were tough...then he told me it was supposed to be 100ft. I was upset with my time and couldn't believe how the times where beating me by 5 mins. My legs where about to fall off.

Comment #184 - Posted by: bridges at May 3, 2006 6:32 PM

Team Emerald Coast

And I was just talking about not being able to do a WOD as rxed!!!!

Jacob- 18:41 Did all his pull-ups!!! very limited range of motion on ring-dips

Anabel- 12:43 Jumping pull-ups and assisted dips
Anabel says "RING DIPS ARE HARD!"

Joey- 11:40 first two sets of pull-ups as rxed, last few sets were a mixture of jumps and kips, ring dips also had very little range of motion!!!

We love our new rings but man they sure are hard to WO on!!!!

Comment #185 - Posted by: Joey McIninch at May 3, 2006 6:38 PM

3:1 for dips
Last set of chins took about 5:00 cause of total muscle failure resulting in 1 rep at at time.
"Thank you sir may I have another"
Been doing this for a little over two weeks. It is my sick addiction now. 'Preciate it.
By the way, my glutes are getting progressively sore from yesterday's massacre. Cant wait to see how I am walking tomorrow.

Comment #186 - Posted by: JRFJR at May 3, 2006 6:47 PM

20:15. Subbed 20 elevated push ups (feet and hands on 12" box) for dips due to no rings and no dip bars.

Comment #187 - Posted by: rpo at May 3, 2006 7:00 PM

10 rounds for time:
10 no-kip ring pullups
10 ring dips
** even rounds w/20lb. vest **

Comment #188 - Posted by: Matt G. at May 3, 2006 7:05 PM

WOD was #3 on the day. #2 (2 mile swim) did not help this.

Comment #189 - Posted by: Matt G. at May 3, 2006 7:06 PM

that was "fun". the times posted are really quite amazing. take an above "average" joe at a big box gym and have them do just 2 sets of 10 pull-ups and 30 dips & you will see them wilt like a fish in the desert...(30 dips cause they have no rings at big box gyms). most simply would not be able to do 100 pull-ups and 300 dips...not in 3 days! proof once again that crossfit undoubtedly builds the world's fittest athletes/people.

crossfit denver

kirk: 35:19
will: 29:58
randy: 19:33

Comment #190 - Posted by: RandyG at May 3, 2006 7:10 PM

6 sets as RXd / moving to Kansas

Comment #191 - Posted by: EdC at May 3, 2006 7:12 PM

3:1 ratio on the dips
All pull-ups unbroken
Dips very broken
Distance in the gym from pull-up bar to dip bars hurt the time, but gave me a bit of a break today. You would not believe the amount of people that see these workouts and ask, "What the hell are you doing? You're insane!" So I invite them to come get some!

Comment #192 - Posted by: Boag at May 3, 2006 7:13 PM

21:40 as rx'd.

Comment #193 - Posted by: AndrewB at May 3, 2006 7:17 PM

Still recovering from all shingles (never ending story)...........

7*3 full Snatch

Closed out with 5 rounds of 10 pull-ups/10 regular dips (goofballs were tying up the cable rack, so no ring set-up available).

Comment #194 - Posted by: Karl (from Champaign, IL) at May 3, 2006 7:18 PM

CrossFit San Diego

As many rounds in 20 min of:

Run 200m (sprint)
12 pull-ups
10 Dumbbell squat cleans

7 rounds @ 30 lbs.

Comment #195 - Posted by: SD Mike at May 3, 2006 7:19 PM

Thx for the tips guys. I’m happy to say that swimming is actually my specialty. (I’ve been on the swim team since I was 4). And I will look into adding more miles to my running regimen thanks for the tip Robert Taylor.
Also I like the idea of getting together with other WI crossfit guys on some up coming weekend.


Comment #196 - Posted by: Jon at May 3, 2006 7:21 PM

asst; Ring dips
asst; pullups both w/greenband
10 x 10

Comment #197 - Posted by: Dan C at May 3, 2006 7:41 PM


10 rounds of:
10 jumping pullups
20 dips

I simply could not do 30 dips...glad to get through w/o quitting. I like the WODs that make pullups the rest time. Makes me like pullups more.

Comment #198 - Posted by: emily h. at May 3, 2006 8:01 PM


5 rounds
10 pullups
10 bar dips
5 rounds
10 pullups
20 chair dips

Comment #199 - Posted by: kevindhodges at May 3, 2006 8:02 PM


Ten rounds for time of:
10 Pull-ups
20 Decline Dips

Comment #200 - Posted by: Alfie at May 3, 2006 8:03 PM

A huge thanks to Coach, Lauren and the CF Staff and Gods. Why? Read on...

I just looked back at the link to the last time we did this (June '04). That was not long after I'd started here at CF...maybe 2 months or so. At the time I also did ring pullups and ring dips.

Time then: 22:58.0
Time now: 12:55.98

So basically I've dropped 10 minutes...while adding weight (the 20lb. vest today). That's just sick.

As always...this stuff works!

Comment #201 - Posted by: Matt G. at May 3, 2006 8:03 PM

team tikrit (campbell forward):
mfbunch: 18:01, as rx'd (pull-ups mixed between strict and kipping)
- for those of you wondering about the effect of kipping vs. strict, i was not huffing or puffing, or sweating until i started kipping toward the end

Comment #202 - Posted by: mfbunch at May 3, 2006 8:18 PM

13:00 as rx'd

Ring dips are hard.

Comment #203 - Posted by: CohenJC at May 3, 2006 8:22 PM

Subbed bar dips 3 to 1, 10 sets of 1o pullups/dips (30:48). Age 50/BW 240#

Comment #204 - Posted by: stan k at May 3, 2006 8:26 PM

17:51 as Rx'd

Comment #205 - Posted by: Deek at May 3, 2006 8:31 PM

First time doing ring dips...I'm toast!!!
Too much rest walking to each exercise.
Broken sets with pull-ups and dips (pull-ups were much easier).

Comment #206 - Posted by: Huff at May 3, 2006 8:40 PM

Got through 5 rounds of PU with 50lbs assistance and dips with 50lbs assistance, and decided to stop cuz my shoulder was hurting. Time: 9:30.

Comment #207 - Posted by: Ana Crespo at May 3, 2006 8:51 PM

14:07 as Rx'd

Comment #208 - Posted by: TonyR at May 3, 2006 8:53 PM

I am weak and pittifully out of shape:

10 rounds:
10 x pu
10 x bar dips


1 round unassisted and last 9 greatly assisted with legs and alot of negatives!!

Comment #209 - Posted by: Paul D. at May 3, 2006 9:02 PM

13:23 Cut off after 6 sets. Feeling pretty worn out from this week's efforts. Might be time for a little layoff.

Comment #210 - Posted by: Baron at May 3, 2006 9:11 PM


Comment #211 - Posted by: Rob Barnum at May 3, 2006 9:12 PM

17:22 as rx'd

Comment #212 - Posted by: Newlin at May 3, 2006 9:38 PM

18:50 as rx'd

Comment #213 - Posted by: Monty at May 3, 2006 9:50 PM

19:00 w/ mods

First 5 reps of each set of ring dips were negatives, the rest with assist. Deep dips throughout. I had hoped to do the first five reps as regular dips, but after the first set, there was nothing left. Hat's off to all those who stuck it out for 100 complete ring dips.

Comment #214 - Posted by: John Elstad at May 3, 2006 9:52 PM

42 mins.

Sub std. bar dips at the 3:1 ratio. Killed my time having to do 300 dips in increments of 5 or 6 reps. Damn, I really did 300 dips! Time to get some rings.

All pull-ups kipping w/ varied hand grips. Never dropped from the bar in any round, though I did have to stop and/or adjust my grip on reps 6-10 in the later rounds. Quite a change from four months ago when pull-ups were my time killers. Now, I'm powering through them fairly well!

Comment #215 - Posted by: Mike Scott at May 3, 2006 10:12 PM

3rd session. Sore as hell from yesterdays workout.
Had to run 4 km & I have fotball training tonight. I can barely walk.

First set 10 pulls ups / 10 dips

Sub ring dips 1:1 assissted dips @ 50 lbs just not strong enough to do 30.

Sub Pullups for assisted pull ups @ 50 Lbs

around 30 mins
Broken last 4 sets

I can't have this soreness when I play so I will have to skip Fridays session and make it up next week.

Comment #216 - Posted by: Dan A at May 3, 2006 10:16 PM

10 pull up
30 bar dips

time 17:31

Comment #217 - Posted by: David at May 3, 2006 10:28 PM

WOD: Time 30:39
with 3:1 bar dips

Comment #218 - Posted by: galevine at May 3, 2006 10:40 PM

cheating on pullups and dips

Comment #219 - Posted by: Russell Biser at May 3, 2006 10:55 PM

Yesterday, I practiced ring dips as I just realized I can do partial ROM!

Worked on them for a bit then did 1 minute on and 30 seconds off of push ups.

Comment #220 - Posted by: laurar at May 3, 2006 11:30 PM

10 sets
10 pull-ups (assisted)
30 dips (assisted)

I put the Gravitron on the highest level of assistance I could for my weight and this still took me 24 minutes!!

You guys are animals.

Comment #221 - Posted by: treelizard at May 4, 2006 1:21 AM

bw 143#
subbed 20 bar dips per round (didn't have the guts or time to do the full 3x sub)

Comment #222 - Posted by: pat d at May 4, 2006 3:37 AM

My rings are coming today, will see if I liked 300 dips better for yesterday's wod than 100 ring dips.

Comment #223 - Posted by: David Sailor at May 4, 2006 3:56 AM

Age: 46
BW: 170
10 rounds of
10 pullups
10 bar dips
time: 35:25

Comment #224 - Posted by: Hampton at May 4, 2006 5:17 AM

Correction! My time should read: 30:25

Comment #225 - Posted by: Hampton at May 4, 2006 5:21 AM

10 rds 10 pu (mixed grips)
10 rds 3x10 dips
34:00 flat

Comment #226 - Posted by: trooper at May 4, 2006 5:24 AM

10x10 ring pullups
10x10 ring dips

Comment #227 - Posted by: dk at May 4, 2006 5:54 AM

As Rx'd (including an as yet unidentified thrashing about movement) 17:31 ouch, good ouch

Comment #228 - Posted by: steve hb at May 4, 2006 6:55 AM

too sick to work out last night.

Comment #229 - Posted by: Dmh6482 at May 4, 2006 6:55 AM

26:01 (yes, russ had to add the :01)

Mostly regular pullups. Assist on ring dips after ~2nd or 3rd round.

Ran a mile after mine while russ was finishing his WOD.

Comment #230 - Posted by: Matt Laney at May 4, 2006 7:26 AM

pullups and dips where done on bars.

around 27min. (used gym clock)

James got 20:32

Comment #231 - Posted by: Ray P at May 4, 2006 7:26 AM

CFWUx3 minus plu & dips

jumping plu and bench dips

Comment #232 - Posted by: SueAnne at May 4, 2006 8:32 AM

21:39 - 20 bar dips per round sub for ring dips

Comment #233 - Posted by: Doug at May 4, 2006 9:31 AM

Total time 32:41

Rounds 1-4
10 pu's, 10 bar dips

Rounds 5-10
10 jumping pu's, 10 24# assisted dips

Comment #234 - Posted by: Dan H. at May 4, 2006 10:39 AM

5 rounds w/ 1:3 bar dips. Untimed.

Comment #235 - Posted by: Alex McClung at May 4, 2006 11:29 AM

18:30 (subbed 20 bar dips for ring dips)
8:30 halfway.

Very late entry with this one and while it's doubtful that anyone will still be perusing this, here it is, my first ever WOD, done a day late as I have other similar training efforts that I am finishing up as well until I can do CF full time. Did strick form PUs for the first 40-50, then had to kip, and then was eventually breaking them down to 2 sets of 5 each round. didn't run between positions, but didn't slack either, just keepin a steady pace. Brutal....

Love it.

Comment #236 - Posted by: Rook at May 4, 2006 11:43 AM

Unfortunately, I tweeked my elbow in the second set of ring dips, so I had to just strive for completion. All pull ups were strict, and ring dips were slow.

Comment #237 - Posted by: Auty at May 4, 2006 11:43 AM


Sets of pu's 6 thru 10 were kipped. I am finally getting the technique of kipping down. Only did 1:1 ratio with ring/standard dips. Broke pu's on 7th set.

Comment #238 - Posted by: tom diehl at May 4, 2006 12:01 PM

"Hey Jon I'm actually giving myself a year to get into better shape for the Navy SEAL challenge. I have to qualify for BUD/S before I enter the standard Navy boot camp, it's good to have someone besides me with the same goal."

You don't actually have to qualify before boot. You can go to boot with a SEAL Challenge contract without ever taking the test. I wouldn't recommend it, though. Anyway...just thought I'd let you know that.

Comment #239 - Posted by: Irishsquid at May 4, 2006 12:14 PM


Comment #240 - Posted by: schapm at May 4, 2006 12:40 PM

28:10... did this a day late.
had to do jumping and negative pullups after 2nd round
also needed to use a stool to support feet on ring dips after first round
tough one for sure

Comment #241 - Posted by: vcsnover at May 4, 2006 1:22 PM

Five rounds:

10 pull ups
40 push ups (busy day at work, so did it at home)

(All unassisted) and push ups mostly on my knuckles. Can barely type at the moment and have "Action Man" grip.

Time: 18.12

Comment #242 - Posted by: Christina Sklebar at May 4, 2006 2:19 PM

Didn't even finish.
70 of each. After 25 rings, assisted by feet on elevated bar.
Out till 2 last night, up to no good.

Comment #243 - Posted by: Brandon D. at May 4, 2006 2:36 PM

13 min, bring it

Comment #244 - Posted by: Mike R at May 4, 2006 3:07 PM

Wed - was traveling and only did 25 min. on eliptical machine. Did this WOD on Thurs. Time - 17:11 min. (reg. pullups first two rounds, then did pullup assist machine and sub'd reg. dips with 25lbs. dumbell for ring dips, since I don't have rings)

Comment #245 - Posted by: klr at May 4, 2006 3:32 PM

No breaks on the pullups. Many breaks on the ring dips.



Comment #246 - Posted by: Dan Silver at May 4, 2006 3:38 PM

double kb clean&press: 26s x 5,5 35s x 5 44s x2 Some work needed with the new 44s!

Comment #247 - Posted by: Lynne Pitts at May 4, 2006 4:29 PM

10x 10 ea. PU and Bar Dips
About 13 min on wall clock
No warm up- felt pretty wasted today.

Comment #248 - Posted by: rick ihrie at May 4, 2006 5:13 PM


Comment #249 - Posted by: Brian at May 4, 2006 6:10 PM

Time 25:19
Had a spotter for last 3 sets of pull-ups
Dips on bars

Comment #250 - Posted by: Deli at May 4, 2006 7:11 PM

10 min row 2240m. 5 sets 10 pull ups, 10 bar dips w/ 80-lb assist in 7:09. bw = 180. hr max 163, hr avg 125. rubber legs of yesterday are very sore today.

Comment #251 - Posted by: kevin o at May 4, 2006 7:18 PM


Did 2 regular dips instead of 3 as a substitute for ring dips.

Comment #252 - Posted by: Steve G (age 44) at May 4, 2006 7:22 PM

10 pull-ups/30 dips
all dips after rnd 5 assisted with gravitron

Comment #253 - Posted by: jay s at May 4, 2006 7:30 PM

pressed for time, plus first time on rings, ended after 5 rounds

Did 2 pull-ups full ROM unassisted to start. First time ever! 1 month ago could barely do negatives.
Rest of the PU's assisted
First 2 rounds of dips on bars, last 3 on bench

Comment #254 - Posted by: Steve & Sabina Mazac at May 4, 2006 7:49 PM

12:35 as rx'd.

Comment #255 - Posted by: Paul Si at May 4, 2006 7:51 PM


10 rounds:
10 Pull-ups
30 Bench dips

Then 10 tabata rounds: sprawl - bag, alternating rest periods did frog stands for first few rounds

Comment #256 - Posted by: kramer at May 4, 2006 8:02 PM

I thought maybe I could do ten rounds with 1.5:1 sub of partial ring dips, you know, since I've been able to do partials for like 2 days. LOL.

A little too ambitious for my own good. Again.

3 rounds
10 pull ups
15 partial ring dips

then 2 rounds
10 pullups
40 jumping negs for 3 rounds


after three rounds:
"Three rounds is good. But I can do 10 more pullups."

After the pull ups:
Well I guess I could do 40 jumpers.

Then: "4 rounds is good with 4:1 subs of jumping negs"

then: "Ok 10 more pull ups"

then: "well, I might as well finish up 5 rounds."

It's gonna suck to be me tomorrow. It's a good thing I had a time limit or I'd be crippled tomorrow.

Comment #257 - Posted by: Laurar at May 4, 2006 8:27 PM

Jen: 50# Assisted PU & Self Assisted Ring Dips 20:45

Andy: 2 Ring Dips + 8 Self Assisted Ring Dips 19:51

Paul: 5 Ring Dips + 5 Self Assisted Ring Dips 18:13

Comment #258 - Posted by: Paulf at May 4, 2006 8:55 PM


Comment #259 - Posted by: Mick S at May 4, 2006 9:06 PM

Missing my rings.

Subbed 2-1 ratio.

0630L KAF 27C

Comment #260 - Posted by: Wayne at May 4, 2006 10:12 PM

14:00 flat (believe it or not). Full extension and dips and pullups.

Comment #261 - Posted by: leemp at May 4, 2006 10:23 PM

Hello everyone!

Couldn't do this as rx'd as didn't have anywhere I could do dips. Also I only have completed it as I did this after BJJ class late at night and didn't want to take all night. Completed on 04/05/06.

Ten rounds for time of: (Only five rounds)
10 Pull-ups (Some Jumping some strict and some kipping)
10 Ring Dips (40 push ups)

Time = 17:30

London Crossfitter!

Comment #262 - Posted by: Lorenzo F at May 5, 2006 1:09 AM

bw 165
CFWU x 3 (minus pullups/dips)


Round 1--
10 Pullups
30 Bar Dips
Rounds 2 thru 5
10 pullups
10 bar dips
Round 6
10 pullups assisted -40lb
10 bar dips assisted -40lb
Rounds 7 thru 10
10 pullups assisted -60lb
10 bar dips assisted -40lb

Comment #263 - Posted by: steve at May 5, 2006 3:16 AM

Kipping pull-ups palms facing/no breaks in pull-ups. Ring dips broken after two sets.

Time: 20:49

Comment #264 - Posted by: Todd K at May 5, 2006 4:01 AM

Hi Todd K. Its nice to see some other crossfitting Todds out there.


Comment #265 - Posted by: Todd H at May 5, 2006 4:05 AM

John 22:10
Dylan 28:02

Comment #266 - Posted by: J Ross at May 5, 2006 6:23 AM

worked out with Konantz in about 30 min.


10 pullups - assisted
10 dips - assisted

Comment #267 - Posted by: Jay at May 5, 2006 7:25 AM

6 rounds in 24:50

all pullups unbroken; I couldn't catch my breath today

Comment #268 - Posted by: SteveT at May 5, 2006 8:08 AM


Comment #269 - Posted by: mike joyce at May 5, 2006 8:36 AM

BW = 166 lbs

Could only do 8 rounds. All sets broken. 50/50 mix of kipping and jumping pu. Used Gravitron (110 lbs assist)...ugh, that just looks sad as I type it out. After that I worked on hang snatches using a dowel and 10 hang power cleans with 100 lbs. Still feeling the affects of Tuesday's WOD.

~ 30 min

Comment #270 - Posted by: Ell at May 5, 2006 11:27 AM


used gravitron for pull ups
no rings, did gravitron x 20 for dips each set.

finished all 10 sets.


Comment #271 - Posted by: dandny at May 5, 2006 11:32 AM

kicked my butt, I love the rings but they kick my butt...
15:12 and I had to switch to jumping dips after 2&1/2 rnds, had to switch to body row on rings after 3&1/2 rds of pull-ups.

Comment #272 - Posted by: john h at May 5, 2006 1:04 PM


Comment #273 - Posted by: David Gladstein at May 5, 2006 1:35 PM

Welcome back...

15 mins did(alternated dips on rings/ dips on bar)

Comment #274 - Posted by: Grapppler at May 6, 2006 8:06 AM


Comment #275 - Posted by: RPrice at May 6, 2006 8:09 AM

first two sets pu on rings
all pu's unbroken kipps
first 4 sets dips unbroken, then 6/4 or 5/5 till last set then 5/3/2

wu=run 1 mile, cfwux3 light on pu/psu/dips
end with 100 su's in 5 min, one min on hands (20secx3)

Comment #276 - Posted by: GregEv at May 6, 2006 1:28 PM

6 sets of 6 pullups/10 dips
1 set 90 lb pull down/5 dips
3 sets of jump pullups/5 dips

Comment #277 - Posted by: homerba at May 6, 2006 3:01 PM


120 lb assist (cybex)
9 rounds
PUs x10
Ds x20

Comment #278 - Posted by: Al Noel at May 6, 2006 3:21 PM

18 min

Comment #279 - Posted by: Travis Braddock at May 7, 2006 9:47 AM


10 min run w/u
8 rounds
10 ring dips (assist feet on stool)
10 jumping pullups

all sets for both broken 5/5

Comment #280 - Posted by: Sharon M at May 7, 2006 9:58 AM

4 rounds in 21:06 -- really suck at ring dips.

Comment #281 - Posted by: John Frazer at May 7, 2006 2:22 PM

7 rounds in 34 min. Way better at ring dips than a couple of months ago.

Comment #282 - Posted by: ALF at May 7, 2006 3:08 PM


Comment #283 - Posted by: TommyKackCorn at May 7, 2006 5:06 PM


subbed ring dips x 2

hr 123

Comment #284 - Posted by: eggraid101 at May 8, 2006 2:37 AM

Assisted pullup/dip
6 rds 10 dips x 30 pullups (-100)
15 min

Comment #285 - Posted by: johnmcc at May 8, 2006 12:30 PM

20:37 7 sets - last 2 1/2 dip were assisted short on time

Comment #286 - Posted by: Brett at May 8, 2006 5:08 PM


Dips 1:1
PUs kipping, jumping, struggling after two rnds.

Comment #287 - Posted by: Tristram at May 9, 2006 12:23 PM

Accomplished this workout and somehow injured the muscles in between my ribs. Am I doin the dips wrong or was I just unprepared? It didn't feel as if I was hurting anything at the time, but now I can't even laugh.

Comment #288 - Posted by: mouth at May 9, 2006 1:49 PM

Time: 14:50
subbed ring dips for parrallel dips rnds 1-5 dips with 20lbs rnds 6-10 with 10lbs

Comment #289 - Posted by: AJonusas at May 10, 2006 6:33 AM
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