Is regular dips a good enough sub for ring dips? My gym doesn't have any rings.

Ryan,

The sub is 3 to 1. So for every ring dip you would have to do three bar dips.
I'm in the same boat as you I don't have any rings...yet. I do however have a weight vest. My question for everyone is about using a weight vest for a sub for ring dips. Is there a ring dip sub using a weight vest? I can go all the way up to fifty pounds.

Oh, this one is gonna be good.

In NYC it is 2314hrs 07/27. I am going to bed fearing the morrow because I know I have to face Elizabeth,..... without the rings.....

Holy smokes Jesse! The picture on the left looks lethal. :)

i called this exact workout brian t! DO NOT FORGET THE RINGS!!!!!

OMG, Jesse's a ninja! (And what'd you do to the "C" anyway?

Nice photos.

Oh good, squat cleans...

Looks challenging, could be fun.

I'd also like to know if there was any kind of weighted dip substitute for the Ring Dips...say 1 25lb Dip for every Ring Dip?

Ha, glad I've got rings, it didn't stop this workout from sucking, just lowered the level of suck to somewhat manageable.
Travis bwt:236 13:40
Cleans @ 115# still trying to get over yesterday.
Ring Dips with feet on bench behind me.

comment #11: I would guess about 1/3 of your bodyweight. Weighted dumbell bench with dumbells totalling your bodyweight is probably a better substitute than parallel bar dips.

what a drop Jesse is making on that pic!

Snap! I thought he was going up; Spidey-style.

Whoa Jesse.

The WOD will have to wait for morning. It's a time difference issue.

sub'd power cleans, otherwise as rx'd
6:46

Jesse- Was that before or after we drank those Stouts?

Hey SethBD I hear ya about no rings....oh gooosh get it over with now this is gonna hurt!!

Team UB Xfitt

Jesse, you're a young man and you have so much to look forward to, you don't have to do this...

-D.

first time i have done this with rings

11.05
it hurt

ok this may sound kinda weird but i think this is the best place to ask this. in the past 4 years i have lost over 100lbs, i am a 5'4'' woman who used to be 230 and is now 110 but i still seem to have al lot of excess wiright on me is this just possible "yuck" loose skin or is it more fat, if it is loose skin is there a way to remove or tighten it up with out surgery.

Are these squat cleans, power cleans, hang cleans, or from the floor straight to the rack position?
Thanks.

zack,
im new to this whole cross fit style workout all i can tell you right now is that im hurting
14:45

DJ, it was both before AND after we drank the stouts, as that was a nightly event, as you remember ;)

In the technique on the left, I perform a turn vault, which puts my feet on the wall, hands on the rail, I then drop down to the lowest possible level with my hands before dropping to minimize the impact as much as possible. It's nice to know that if you had to, you could make it down from that spot without too much trouble.

There's a video floating around somewhere but my computer isn't letting me edit it together. Perhaps Ahmik will get a chance to cut something together?

Oh, and comment #23, these are full squat cleans from the floor.

8:53 as rx'd, FULL SQUAT catch cleans and ring dips

8:53 as rx'd, FULL SQUAT catch cleans and ring dips

12:41.3

sub'd hang squat cleans - a2a on the squats
1xregular dips

over 7 minutes faster than last time using same format

Shoot, I did Elizabeth for the first time yesterday! Thankfully I didn't try a 3-to-1 dip ratio, 45 total was enough.

My time: 17:14.6
Cleans 7-5-5-4/6-4-5/5-4
Dips 7-7-7/8-7/9

What the heck am I going to do today? I guess my overhead squat needs some work...

Jesse,

We have the footage; Ahmik won't scoop us. Thanks, Kid. Stay tuned.

What is a good, cheap way to set up some rings at our fire station? We have a good gym area we just need some rings and we will be good to go.

WU:
ring pullup: 3x10
24kg WM: 3x2/2

21-15-9
24kg dbl. CL: (11,5,5)(8,7)(9)
ring dip(light band assist):(11,5,5)(8,4,2,1)(5,2,1,1)

had to break up the reps. my dips are weak!

As rx'd, deep squats on this one.

7:42

Andy(#31),

Get some rings from http://www.ringtraining.com/ I have those ones and they work great.

Andy, comment #31, if you search the forums there are some excellent plans for cheap homemade rings composed of PVC.

CFWU x 2
Elizibeth as Rx'd
Full Squat Cleans @135
Ring Dips
8:43

Sub'd

135 lb. Power clean
Bar Dips w/ 45 lbs. on Belt

21-15-9

Time: 11:10

WU 1/2 mi. walk on treadmill and stretch
WU with oly bar cleans
WOD
95# cleans as rx'd
subbed dip rings with dip bar x 3
partitioned after 50 on 1st set
partitioned after 20 on 2nd set
all 9 on last set
no rest between cleans and dips
10:50

This is my first time doing this workout i sub'd 115 on the cleans and did the 3:1 ratio for the dips

clean 7-7-7/5-5-5/3-3-3
dips 12-12-12-12-15/9-9-9-9-9/20-5-2

100 pd cleans
chair dips didn't do 3-1 ratio will next time!
6:49

95# cleans
ring dips
18:25

Wow, I just checked comment 26 and it seems like I posted a wicked time! I don't even remember it!

Did 11 cleans at 135#, but had to scale down to 115 for the rest of the workout.

15:03

Did 11 cleans at 135#, but had to scale down to 115 for the rest of the workout.

15:03

Easiest way to find the message link for homemade rings is in the FAQs, accessible via the 'FAQ' link on the main page.

As written... 12:01.00

135# Squat cleans and Ring dips
BW- 165#
~ 1 minute faster than last time.

~20 minutes for Elizabeth lite
21-15-9 reps of clean 95# PR and bar dips (several jumping end of first two rounds)
also: MU assisted 70# (2,3,3,3)
40yrs, 210#, 31st WOD

Completed my second Sprint Triathlon today. Knocked about 4 minutes off my time from June over the past 5 weeks. Goal time is 1 hour. Today: 1:05:41 (Last: 1:09:03)

I attribute my core strength in the swimming and running to Crossfit. Thanks Coach !!

10:49 as rx'd.

- 3:28 improvement. all power cleans.

CL (12-7-2, 11-4, 5-4)
Dips (12-7-2, 7-5-3, 3-2-2-2)

that was intense.

next time, go lighter a work squat cleans

estimating around 10 minutes, once again I forgot to start my stopwatch until after the 21 set of ring dips. Scaled wght for cleans to 100lbs and used 40lbs of assistance for ring dips. Followed with 20 minutes on stepmill. Jim

Decided to break from weights today. I did my first 5000 m row time trial and felt pretty good about 21 mins.

19 minutes. Subbed regular dips (x3), first set of cleans with 45 lbs, last two with 65 lbs.

CFWUx3
BW 225
19:38

Man was I sore today from the past two...a little cheese with my wine if you please.

Anyway, still rockin' out with my Zakk Wyld "clean" form. I guess it's my signature move. Ring dips got easier as I went along. I guess that once I worked out the soreness I could get a better rhythm.

Thanks, Coach!

-Dennis

Did anyone notice the PDA/Phone & Text links under the calendar on the main page? I was just saying how great it would be to have this feature available. Was it just added or have I just been ignoring that part of the page? I tried both PDA and text versions on my Motorola phone and got the text version to work just perfect. Now I don't require a computer to find the next WOD. Thanks for adding this great feature!

As rx'd:
14:48

BW 170
Age 33

Full squat on cleans
As rx'd - 10:15;
Cleans broken the whole time
Ring dips broken after 1st set

75# cleans
14:55

ladies and gentlemen, I did not want to do this 1. I wanted to take the day off. My body is sore from the last 2 days.

But I pysched myself up and DID IT.. oh not as rx'd
21-15-9
95# squat cleans
ring dips
total=10.24.69

wow...I just gave myself a concusion thinking about falling off a railing...damn, I think I have done that before...but I think it was under the influence of Guiness and I might of had a street sign in my hand...ahhh, college days.

As for todays workout, mine will be 21 reps of ice skating, 15 reps of slapshots and 9 reps of getting my ass creamed into boards by some off season NHL players. Good times.

elizabeth 21-15-9
bwt 160
squat cleans 95lbs
ring dips
time 11:22

Crossfit vacation workout:

Good pool at the condo - close to 25 meters.

Modified warm-p. Swim 100m/20 pushups. Swim 100m/20 situps. Swim 100m/20 squats

Repeat three times.

5k run to finish things off.

bw 165#

as rx'd with squat cleans

4min 37sec

took of 6mins since last time. I love this stuff. been in a slump the last few workouts, but this one felt good.

"your mom wants you to do crossfit"

cfwux3 rds (lite) pushups,squatsx15reps plank holdx30 dhpu's 5 singles, 5 doubles, 5 triples
bwt 240 age 31
elizabeth
squat cleans 135
(9,5,5,2) (6,5,4) (6,3)
ring dips
(14,7) (12,3) (9)
time 11:46
last time did this workout with subs of 3 to dips and time was over 18 minutes. still tough but glad i have the rings.
Sidenote: Have to say i just saw John Foley who used to fly with the blue angels speak at my church and he was incredible and an awesome motivator.

Cleans done with only 95lbs. Time: 10:29

cfwu-dips
hc 50 dbs
21-15-9
seated dips x3
63-45-27
10:37

11:35, As rx'd
CFWU minus dips prior.
7:55 improvement from 060405
Thank you coach. Never felt better or stronger.
41 y/o, 185#.

Sub'ed 115lbs for the Cleans, 30lbs in the weight vest for the dips. All sets broken and very slow.

21:07

Age 35/BW 197

Subbed Power Cleans for Deep Squat Cleans

10:41

First time on 135 for Cleans. Felt great and will work to get deep squats for now on.

Anyone know how to activate the WOD notification for cell phone text. I clicked the icon under the calender but I cant do anything after that. Any help would be great.

Thanks

CFWU - Floated thru on a ZEN CLOUD. That would be the cloud where people forget to start their stopwatch.

Clean 85 lbs 21-15-9
Bar Dips 1:1 21 (unbroken), 15 (10 & 5), 9 (unbrkn)

Very happy with Bar Dips - ready to get some rings (shudder).

Cleans = my form needs work.

Time; unknwn, see "Zen Cloud" above.

Did this one at home, so Elizabeth Lite and caffeine free

21 - 15 - 9
Cleans with ?77 ?88lbs
Chair back dips

x 3

9:40

Have to say, am sore after yesterday. Sorry, Matt G!

As rx'ed, 11:26 with full squat cleans. This one felt bad right from the warm-up and I just couldn't get it going.
#61 I question the time of 4:37, that seems a mildly implausible.

SUNDAY 060730
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
20:40 had to partition 95# cleans and Ring pull ups
Ran 2 x 600 with 90 seconds recovery between each

crossfit@rawc.org

Age:42, Wt:179

Time not kept since I did not finish.

Warmup consisted of situps, overhead squats with closet bar, pullups, rowed on C2 for ~3 mins. I also did a couple of short sets of cleans with 45# and 65#.

115# squat cleans - felt strain in lower back muscles, so I only finished the first set of 21, and 3 of the set of 15. DNF cleans. Completed all ring dips.

Cleans from the hang; bar dips at the 3X ratio.

Rd 1: Clean: 11-6-6
Dips: 21-21-11-10
Rd 2: Clean: 5-5-3-2
Dips: 15-15-13-2
Rd 3: Clean: 5-4
Dips: 20-9

Time: 17:51

Grip strength was limiting factor; as sets went on, I felt like I was going to lose the bar as I dropped back to the hang.

And I know ring dips are harder, but 63 dips after 21 hang cleans is no joke either.

Enjoy the rest of your weekend everyone.

As Rx'ed: 13:54

half squat cleans half power cleans
45 lb weighted dips subbed for rings

29:30

Sub'd 3 dips per ring dip, cleans started looking more like power than squat.

9:14

BW: 165#
WOD: 20:28 mins
SUB: 95# clean (1/2 squat, 1/2 power) and 45# weighted dips.

Just did the 45 ring dips 10/10/10/8/7

Neither of the gyms that I go to has rings and I don't have a bar at home yet so I made the choice to do the dips and then go for a mtn bike ride (intervals on a single track loop).

Ironically, I picked Elizabeth yesterday since I didn't have the equipment to do yesterday's at home.
Time was 5:50.

Today...Chelsea.

17:37, subbed 3 regular dips for each ring dip. Absolute killer, especially after last 2 days...Get some.

Damn, Bridges.....nice work.

Deuce: 30 y/o, 150 lbs.

Subbed bar dips 3:1 - 17:29

This workout was a hell of a hangover cure.

I did:

21-15-9 reps of 95lb Powerclean and Regular dips

Time: 11:32

Subbed 9 rounds of 5 reps
135lb. power clean
ring dips

8:56.77

Catching up from Saturday WOD

...in the black trunks, from Newport Beach, CA,@ age 50 & 190 lbs,

DL
3x155, 2x185, 2x215, 1x245, 1x275, 1x295 (missed at 305...forgot to do alternating or hook grip. crap!)

BP
3x155, 2x175, 2x195, 1x225, 1x245* 1x225 (missed at 250. 240 is my baseline best)

BS
3x135, 2x155, 2x175, 1x195, 1x205, 1x215* (PR)

Comment #71

you can come workout with me anytime you want. Live in St. Louis. If you stop letting your mind tell you "you need to put the bar down" you could get it done that fast as well. Break through that wall man.

Thin Lizzy (due to back injury from yesterday)
CFWU
21-15-9 Hang cleans 65#
21-15-9 dips
15 supermen
50 situps total time: 9:33

CFWU x3 - dips

As Rx'd with clean squats to med ball
11:18 (22 seconds better than last time)

2x 2 Muscle Ups

7:04

subbed assisted dips for ring dips

then made up Saturday

bw = 165

deads 135x3, 225x2x3, 315x1, 405x1, 405x1
bench 45x3, 95x2x3, 115x1, 135x1, 155x1
squats 135x3, 225x2x3, 245x1, 255x1, 275x1

15:59 #95 HPC 3:1 dips (I have to be able to walk tomorrow, so #135 Squat cleans were not going to happen, did yesterday's WOD + 5 min C2 1.5mi elliptical time trial as "warm up" DLs to 315 BP to 215 BS to 305

How many bones didthe guy break on that jump?(fall)

damn, i *knew* i should've taken my rest day today. attempted elizabeth, but after yesterday, i couldn't finish the squat cleans. my lower back just got too stiff -- too stiff to even finish out with bodyweight squats. on the bright side, i got all my rings dips in unbroken sets. yay, sort of.

bw=175
did 135 5x with poor form went down to 115 and made each one count. are ring dips really that much harder than dips on a bar? 63 45 27 seemed excessive. Not making excuses last thing i drank before sleep was vodka and first thing this morning was coffee. time to go eat.

7:30
Subbed Hang Power Cleans for Squat Cleans.(Knee is jacked up)
Reg dips

as rx'd 9:07 A to A on squat cleans! felt good, back got a little tight.

Here we go...

CFWUx3 (-dips)
BW 129
Cleans 65# (PB for this many)
Dips 1:1 bar dips (some assisted, some not)
17:11

Felt like I was getting worked enough, and also just didn't have the time to sub at 3:1...maybe when I can do 1:1 unassisted, then it will be time to sub. I missed Friday's WOD, so may do it tomorrow if I can make myself:)

Had to improvise-a little too tired from traveling to try to find a gym in Austin.....

2 rounds of CFWU

21-15-9
Jump Squats
HSPU

9:54.03

Age 35/BW 197

DL
5 X 185
3 X 225/275
2 X 295/315
1 X 345(PR)/365(F)/365(F)

BP (Smith Machine-no spotter)
6 X 185
3 X 225
2 X 255/265
1 X 275/285(F)/285(PR)

Back Squats
5 X 185
6 X 225
3 X 275
2 X 315/345
1 X 385/405(F)/405(F)/405(PR)/225

Can't do it, triceps still sore from Candy. Will go for an easy run for the next couple days and catch the next WOD.

as rx'd 12:04

13:26

Rough day today

Cleans: 115lbs/100lbs/95lbs
Ring Dips as Rx'ed

parkour fans...

just came across this vid from Russia (with love). It's pretty unreal, and those kids have some unbelievable urban training grounds. Enjoy.
http://video.google.com/videoplay?docid=515642196227308929
and a training video:
http://video.google.com/videoplay?docid=-7834871641508067726&q=label%3Aparkour

Wow, those guys are amazing.

11:22
45kg Squat Cleans

5kg heavier and 5 seconds faster than last time

22:26 w/ the following subs: 95# for the cleans and weighted dips w/ 60# for the ring dips except for the last set when I just ran off 21. This one totally broke me, on a day when I contemplated trying 115# for the cleans. I tried to keep good form on the cleans, which, if poorly executed, can wreck a back as much as a badly done dl. Looking forward to tomorrow as a rest day, maybe an easy ocean swim in the am. Good work everyone out there and greetings from the steamy Jersey Shore!

In the country with no equipment, plus working on form. Cleans with roll of asphalt, light, 20lbs max? bench dips

5:01

BW 175

CFWU x2

As Rx'd
8:35

9:35
75# squat cleans. Pretty unspectacular. Except for the sweat puddles.

Highly modified due to injuries. Subbed Ring pushups for dips due to strained right upper tricep. Halfway through second set I bruised my left clavicle on a catch so I dropped the weight to 88# and did "squat snatches"; which for me right now is a power snatch followed by an OHS. Really tough after yesterdays Dead PR.

12:49

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Bergener, squat x 10, squat clean with stick x 5, with 45lbs x 5, dips x 10

Power Clean 65lbs: 21 – 15 - 9
Ring dips: 7,7,7 – 6,3,6 – 9
Time: 13:13

Compared to 060405: 27:02 with 55lb cleans and 3x regular dips.

36 bw190
135lb powercleans 21-15-9
bar dips 63-45-27
14:13

11:20
bw=109
55lb power cleans
ring dips with feet assist and slow negatives
"Elizabeth" was a warm-up....
Did yesterday's wod after this.

Weak effort after surfing for 2 hours today.

BW = 138

21-15-9

Barbell Cleans 110 lbs.
Ring Dips 3:1 Sub w/Bar Dips

Need to go harder with the cleans next time.

10:33
power cleans; ring dips were ugly and broken into 10s, 5s, 3s, and 1s by the end. Rest day next!

BWT 230

As rxd with rings for first time

8:27

Back still feeling yesterday

*************************************************

CFWU, then as rx'd. Time start on the first clean and ended on the last ring -dip; 18:42.

*************************************************

Have never done full cleans before, subbed 95# for 135#; technique improved over the course of the workout

16:50

7:07

CFWU x2

MJ-CF #5
3 rounds, for time: 1/2 mile run, 40 good mornings w/ 45lb bar, 40 situps
Me: complete 32:57

Cripes! I need some lungs. I have to be the most in-shape looking out-of-shape guy. Other than the time used going for the upstairs track to the downstairs gym (and the occasional water stop) I never paused.

Good thing I comitted to posting my results, otherwise I would have blown off round 3.

CFWU x 2 -dips

"Elizabeth"
21-15-9 reps of:
Power Clean 135 pounds : 11/10 - 10/5 - 9
Ring dips: sub reg. dips x 3 – 63/45/27 : 7x9 - 5x3/3x10 - 3

----Cleans -Dips
Rd1 -2:46 --10:45
Rd2 -3:28 -- 9:32
Rd3 -1:29 -- 4:58

Total time: 33:00
As you can see the Dips killed the time. On the plus side this is the first time to do all the dips as required.(1 ring dip = 3 reg. dips)

Elizabeth
21-15-9 reps of:

Clean and Jerk 115 lbs. First round did 15 power cleans fast, the rest were all full squat cleans. Worked on technique more than speed.

Subbed bar dips for ring dips 3 for 1: 63-45-27

Comment #86
That's good to know, I'm still not believing you did this program, as prescribed (full squat with the cleans from the floor), in that kind of a time. That's friggin' inhuman regardless if you are from St. Louis or Mars.

cleaned 95 lbs
bench dips subbed for ring dips
then cardio
16:09

age 50/BW 240#
subbed bar dips 3:1
16:28 "ELIZABETH" kicked my butt and good, Thank God tomorrow is a rest day.

as rx:
22:20
hotter than you-know-where out here in the tropics, but I did finish.

Jim

CF Torii Beach

bw: 181

As rx'd: 15:01. PR by 2:20. All squat cleans rock bottom.

27:53
85 lb. squat cleans
ring dips
First day with my new rings. They are great, although I lost about 5 minutes readjusting them after threading them backwards. Should have taken less time but after 21 cleans rethreading the rings seemed like brain surgery.

8:54, but with cheating: 45# bar and chair dips (regular numbers x2).

comment #122

maybe next time I'll video tape it for you...I don't post my times to show off, I only post them because I'm to lazy to write them down. If I was just going around posting times that I didn't do what would that do for me. Its most likely I'll never meet 95% of the people on this board, why would I care to post a ridiculous time to impress some people I don't know. What exactly would that do for me when I'm trying to become a Navy SEAL...I do crossfit for me, if I wrote down times I really didn't do I would only be cheating myself. Thanks for your concern though.

16:22

135# full squat cleans a2a
just got my rings so first time with ring dips, and wow is that hard. 3 to 1 bar dip subs are being generous. Dips broke down quickly into sets of 2 and1.

7/30/06 6:32 pm

Weight: 69 kg

As rx'd. Forgot to start stopwatch! Between 10 and 22 minutes.

10:30 with sq. cleans as rx'd.

21-15-9:135# cleans(a2a)
63-45-27:dips
btw:205#
time-14:41

21-15-9: 95# cleans (work on catch)
42-30-18: disps
btw: 173#
did not record time

"Elizabeth"
17:17
BW 155#
Subbed 95# cleans for 135#
Dips on rings

subbed 65# for cleans (tweaked my back re-racking weights after 2nd set of back squats yesterday, after no problems dl'ing etc!)
time: 8:55-thought in the middle of the second set that i was going to be fran-smoked!
did 30s wall sit, hand stand, ring l-sit and ran 2 minutes of stairs after wod

Ok, I want first dibbs on that tape when you make it. 4:37 is insane.

Went to the Olylifting class at CF Southwest. Ken (and Lincoln) are true class acts that helped this slow-learnin' newbie get over her barbell phobia. :) I continue to be impressed by how professional, encouraging, supportive and knowledgeable everyone I've met (so far) who's affiliated with Crossfit seems to be. Keep it up, guys!

subbed 3:1 bar dips, 22:30

posted wod this morning; additional workout this evening included:
400m 2:10 treadmill @ 1%
MU assist -50# x 10 singles - hoping for 40# next Tuesday
Pullups 10 singles
HSPU assisted -50# x 10, -40# x 10
400m 2:12 eliptical level 10
Pullups 10 singles

BW: 115 Age: 28

20 mins. on eliptical
50 squats
50 crunches
20 dips
26:40

as rx'd 8:00.
squat cleans

16:03

Age: 25
BWt: 135

21-15-9
95 lb. Power Cleans
Dips x3

18:28

Man, that sucked. Dips weren't much of a problem, but my form on the clean is ugly. I need to work at sinking 'em. Glad tomorrow is a day off so I can go surf.

Age 39
BW 191

21-15-9 reps of:
Clean 135 pounds (Squat Cleans from the floor)
Ring dips

16:22

New to the Oly lifts. Cleans were good tonight.

Jesse- We'll have to see if we can find some more places w/a descent stout next time.

CFWU x3(-dips)

WOD

:12::16

That's a :04::37 improvement from last time. Probably had about 3 to 4 Power Cleans in each rd, the rest were all Squat Cleans. Need to work on using opportunities w/this weight to do some form work. Subbed 3-1 regular dips for ring dips.

Get some, Go again!

Scaled to 90 lbs, then 70 for squat cleans, and 3 to 1 regular dips.
21:55.

pr 5:46

95 lb. clean
12:00.59

21 squat cleans (135#)
63 dips
15 squat cleans (135#)
45 dips
9 squate cleans (135#)
27 dips

17:09

17:05
95# cleans
plain dips

4.54
Subs
Power Clean 50kg for Speed
Dips

10:54
hanging power cleans w/95. Cant do ring dips, did negatives. strength failure/ not endurance

bw 145#
11:50
95# for full squat cleans
ring dips

Cleans w/ 115#, dips 3/1 sub
28:30

BW: 174 Age: 35
"Elizabeth"
21-15-9 reps of:
Clean (80) pounds
Dips (63-45-27)
30:00

9:00

6:58 as RXed. Form on cleans has drastically improved and helped my time.

16:03, 95# hang squat cleans

12:01

Subbed bench dips 2:1 ratio

9:05

sub dips 3/1 ring dip.

8:52 with 135# power cleans, 1:1 bar dips.

16:37 85#
lower back a little stiff from dl

20:38

65# Clean 35/25/15
Dips 63/45/27

Warm-up 1000m row

WOD rx'd 43:30mins

Power Cleans 135lbs 21-15-9
Dips 64-45-27

17:55

Hanging Squat Cleans = 95#
3 for 1 substitute for ring dips

Subbect cleans for power cleans again, but kept it at 115lbs: 21/15/9

Subbed ring dips for regular dips (1:4): 84/60/36

New time: ~29:00

Previously:
Subbect cleans for power cleans,
21: 115lbs
15: 95lbs
9: 95lbs

Subbed ring dips for regular dips (1:4): 84/60/36

26:00

WOD
CFWU x ten reps per exercise, one round
Elizabeth as rx'd--9:10.
Stopped watch at 9:10 but went down to 5,3,1
Did the same for a situp/back extension workout

BW: 150lb

95lb Cleans / Dips

20min

had to be creative.
Warmed up with 2 handed circular knife-hand blocks, leg swings & sampson stretches.

Subbed 1 pood one armed kettlebell cleans for 135 lb. cleans switching arms for twice the reps and jumping bar muscle-ups for ring dips.

watch stopped, time was around 13:30.

060730
No access to a gym so I did the following with my 7 year old daughter

"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

We both finished in around 7:30

060731
Modified CFWU x 3
10 x lunge walk
10 x air squat
10 x sit-up
10 x superman
10 x pull-up

"Elizabeth"
21-15-9 reps of:
Clean 60 pounds
63-45-27 reps of:
Bar dips

Total time = 25:18

16:40
95 lb cleans
bwt 150ish

3rd wod, never done cleans before, had trouble with the weight. did it with 70lbs, broken sets; no rings so 3 to 1 broken blocks of 20

time around 22 minutes

Did 4 hours of Parkour instead.

first two reps at 135 lbs, had to drop down to 115 lbs

subbed 3 dips for ring dips

all sets broken

20:48

Cleans (11-9-1) (8-5-2) (5-2-1-1)
Ring Dips (18-3) (12-3) (8-1)
Time 10:03

Was not focused on todays workout. Should have pushed harder on the cleans. Crappy form on first set. Form got better as I became more fatigued. Warm up with cleans before cleaning workouts. May get better results.

Power cleans more so than cleans
Regular dips

14:32 as rx'd...full squat cleans with poor form

7:38
Squat part suffered. Caught abouit 3/4 ROM at first then decreased. Everthing else felt good

4 mi. run - Highline Canal 32'42"

3 2 2 1 1 1

DL 185 205 225 235 245 255
BP 155 160 165 170 175 180
BS 135 145 155 160 165 170

cfwu x 2, minus dips, then:

had to modify due to heat...over 90 in the gym today, so did untimed Elizabeth:
cleans at 55kg, subbed bar dips for rings

still finding my groove on the form

26yo 200lbs

light walk and CFWUx3 (no dips sub pushups)

had to do bar dips (63/45/27)

22:19 all sets of everything broken

i did clean and jerks not cleans

oh well, cant hurt to do more

Missed passed couple WODS
workout for 7/31/06: "JT" 21-15-9 hspu, dips, pushups
followed by 30 power cleans for time

13:54

last time just under 10min. Ouch!

12.35 as rxed
(1 1/2 min slower than last time BUT last time was w/bar dips)

powercleans 115(10,11)(7,5,2)(9)
bardips(21,10,11)(15,10,5)(9,7,2)
~20min

powercleans 115(10,11)(7,5,2)(9)
bardips(21,10,11)(15,10,5)(9,7,2)
~20min

Brad and I were a day late....

Brad:
45# Cleans
Jumping Ring Dips
6:25

Freddy:
As rx'd
9:13

Rested after climbing on Sat.

~ 16 min, as rx'd

19:40
Sub'd 115# Clean
1st set Full Squat Clean
2nd & 3rd set Power Cleans after 1st 4 reps of 2nd set.

14:01
cleans with 45lb bar - focus on form and try to get my legs back
also added situps to the set

Used 115lbs on cleans w/squat to medball

11:33

Sorry guys!!

15:34
95 lbs for cleans
Parallel bar for dips (did not x3)

12:59

95 lbs on cleans

WOD in 11:03
#95 SQ CL and ring dips
21 (10,5,3,3) (10,6,5)
15 (5,3,7) (8,7)
9 (5,4) (9)

BW-185
Time: 11'25" as rx'd

Did the first round as squat cleans, then could only muster power cleans for the next two.

17:18 for 95# scale

Mike: 27:08 (about 1:30 less than last time) HR avg: 157, max 171
115# squat cleans (broken into 3's) & 3x std. dips (broken into whatever)

Renae: 15:26
45# squat cleans & 2x negative std. dips. Finished remaining dips at end to make 3x and final time of 20:15

p.s. Done 7/31/06 after taking a rest day yesterday.

sub'd 115# on cleans, all done with deep squat. need to work on these A LOT! need to do a better job of keeping the bar close to my body.

ring dips are improving. i no longer look like i'm having a seizure while doing them and i'm into double digits for a single set.

13:50

30 minutes. Subbed regular dips for ring dips.

I love the San Diego Police Department sign. Daammmnnn.

Did this in 24 minutes.
21 65# cleans
63 parallel bar dips
15 75# cleans
45 parallel bar dips
9 85# cleans
36 parallel bar dips.

BW 200

As RX'd 6:32

As Rx'd
Time: 11:18

8:07 as Rx'd

Olivia K
no time..
50lb cleans
gravitron with 40lb assistance.

2 Mile Training Run.

Then WOD........
111# Cleans, Dips
21, 15, 9 11:19

50 KG cleans. Not too happy on the form.
Regular dip.
All sets of clean broken, first set of dips broken.

13, 40"

95# Cleans
Ring Rips
15:53

Just got my Elite rings. What a difference! Thanks Tyler.

55 lb cleans
dips on bench

12:30

Camp Liberty, Iraq

I'd like to see this the groups results for Elizabeth with Bar Dips.

I've yet to beat 14 minutes on that, although I've gotten close.

I just don't think that 3 dips to 1 ring dip is an apples to apples comparison. I've got rings and I can do 21 dips in one set, I can't do 63 dips though.

That being said, this is one of my favorite girls.

Bryan

I'd like to see this the groups results for Elizabeth with Bar Dips.

I've yet to beat 14 minutes on that, although I've gotten close.

I just don't think that 3 dips to 1 ring dip is an apples to apples comparison. I've got rings and I can do 21 dips in one set, I can't do 63 dips though.

That being said, this is one of my favorite girls.

Bryan

BW 132

35kg cleans, parallel bar dips without aid of chair till aid needed

11:45

probably time to raise the weight of the cleans and do more unaided dips even if in sets of 1..

oh now i know why... forgot to do 3 bar dips for ever ring dip!!

17:00

95# cleans
ring dips.

This is a cool WOD. Still recovering from Cindy.

8:15 modified

115lb cleans - 14+7; 9+6; 6+3
dips on bar - 21,15,9

heavier clean and/or more dips next time - too fast for this WOD

Late post for comparison
70 #'s HSC
3:1 dips

13:05(PR)

Elizabeth, see Tue Aug 1, 2006.

age: 39 bw: 200
Time: 18:00
clean (135#) (7,6,5,3), (5,5,5), (5,4)
dips: (no rings but forgot to x3) (13,8), 15*, 9
*pr
cleans wiped me out but finished happy.

As Rx'd
time 15:57

Thats 3.5 minutes faster than in April.

Very modded "Elizabeth"

21-15-9

24# KB cleans (each side)
Bar dips (3:1 ratio)

20:14

KB cleans don't have the same effect as a full squat clean but doing equal reps on each side did work the cardio. As usual bar dips still suck.

That should read as "24kg KB cleans"...

115lb cleans
17:00

CFWUx3 (sub leg raises for dips)
22:10 3xbar dips (must get rings!)

31:12

Used 105 lbs for clean.

Dips: 63-45-27

This was a tough workout.

12 mins as Rx'd

21 Cleans (12,6,3)
21 Bar Dips (unbroken)
15 Cleans (5,5,5)
15 Bar Dips (unbroken)
9 Cleans (3,3,3)
9 Bar Dips (unbroken)
7:12

BW201
44yr
18min
sub: powercleans

42 yoa, 184 lbs., was camping so no access to WOD. Did Fran, ring pullups, 6:52, then k run and 1k swim. Thanks Joe, for telling me about Crossfit.

11:54

15:40 as Rx'd. bw 215 lbs, age 44, 20% bf

had to scale down the weight, rotator cuff issues. I used 65lbs instead of 135lbs.

No ring dips were available did a 3 - 1 sub.

BW-145lbs

15:03

BWT 250
20:23
3:1 dips...all sets broken. hold on, i did do the last 27 dips w/o a break! small steps little one.

BW 189

SC 115 (all sets broken)
ring dips
12:55

rolled for an hour ending in four 5 min rounds with 30 seconds rest

110# cleans- mixed up b/w full squat, power, and hang

dips 60/40/20 no rings, all sets broken

forgot to time guessing 20 mins

BW 173 CFWUx3 minus dips (15 reps)
Cleans 115# rxd 21-15-9 Breakdown sets
Ring Dips (substitute dips x2) 42-30-18
Time 20:27
OHS 5-5-5 75#
Pullups 6-8-7=21

1 mile @ 7.5

21-15-9 Clean & Bodyweight Bench press

95-85-65lb on the clean

This was a very difficult, funny, my wife's name is Elizabeth.

Subbed power cleans and bench dips (1:1 - weak)

Power cleans = 75#
Time = 10:59

Power cleans, 115#
Lightly assisted ring dips
Temp in garage gym: 92 at 10:30 pm

15:59. Performance still lagging after injury layoff.

Cf W/u
Elizabeth as Rxd 14:54
9 mins faster than my best as Rxd.

11:47
power cleans 135
ring dips
extra work on squat cleans with 95 lbs
practiced jumping muscle ups

8:52

135# 1/2 squat cleans...just weren't deep enough...couldn't get under it today.
2x bench dips w/25# plate and feet elevated

finished w/ 5 consecutive MU

111 lb. Cleans

18'25"

BrandX Modification
100lbs (45kilos) Clean 21 15 9
Bar Dips 42 30 18
17:10 in Rio!

8:52 (doesn't seem right for some reason)

AVG HR: 167
MAX HR: 182

cleans - 115lbs
dips - parallel bars (1:1)

finished w/ 1000 M row

Shoot for 2:1 on dips next time.

11:50

BW: 120lb
Cleans: 60lb

Did 2 x the ring dips because I can't go down all the way.

21-15-9
65# squat cleans
Push Ups

13:32 !!!

Not exactly elizabeth...but I was working inside with no rings and I suck at pushups. I try to sub pushups when I can so I can get better.

age 28
bw 190.4

As Rx'd but...
Squat Clean 115 lbs
Bar dip
All set broke down

14:41

Did this on 8/3 - still sore...
~15 minutes
subbed 35# dbs
some assisted pulls

thanks!

8-3-06

about 13 minutes
CL: 45#
Dips: assist -120

CFWU (-dips)

115lb Hang Cleans
45lb Weighted Dips (doubled the reps 42, 30, 18)

Broken sets, next time will do full cleans.

135 lb clean
3x1 dips
23.12

Scaled the cleans to 95lbs.
Ring dips.

19:20.

Sets broken:
Cleans: 7/7/7, 5/5/5, 5/4
Dips By 3s

Next time shoot for:
Cleans: 11/10, 8/7, 9

60. bwt 277.5 (down 5).
Cleans- 4 reps as Rx, form was horrible; too heavy. Dropped to 95 lb, 21-15-9-all sets broken.

Subbed bar dips on Positron w/ 55 lb offset- 21-15-9- all broken
27:30

BW: 173lb
Age: 31

CFWU x 3

Cleans with 135lb. No rings subbed 63, 45, 27 bar dips respectively.

12:39

Started with 135# cleans, but thumb joints couldn't handle it...still sore from last time.
Scaled down to 115#, still sore but bearable.
All sets broken
Did dips on dip station, all sets broken.
25 minutes

28, 155#
WUx3
All sets broken (some severely)
65# cleans
Dips on dip rack, not rings (yet)
Bonus: 100 hanging leg raises for time-4:45

20:57
21/63,15/45,9/27

Scaled to 70% reps 15-11-6, weight as Rxed
14:24

D – 95lb/21, 15, 100/9; 32:44

M – 50/21, 15, 9
50/63, 45, 27; 33:42

18.04 as rx'd.