Is this a new one? Its new to me!

I love fit ladies!

It says 'compare to 040601'... so it hasn't been done in over two years!

300 DIPS?!!?! The horror!!! I guess it is Holloween time.

Thankfully my rings came in the other day!!!

thankyou nicole for yet another great start to the day!

Finally something I can do well!

I have to say the CrossFit Cert Seminar at Rainer CrossFit was nothing short of excellent. A huge thanks to everyone involved, especially our hosts for the weekend, Kurtis & Laurie Bowler. I trust CrossFit 100% as my strength & conditioning training program as I prepare for deployment in Feb. Thanks again everyone. Semper Fi

I took yesterday (10/29) off due to a very sore knee from an injury. Im very glad i can try to make up for it with this. brutal.

#3 Will W, I have been here a little over a year and this came up maybe six months ago or so. There was even a video of Greg A. doing a few rounds.

look forward to this tommorow morning
haven't done a lot of pullups or dips in a while

Woohoo! Glad I've got my rings!!

Waa....wait....wait a minute.....they're all girls!! Ahhh and they're all jacked!

I would like to give an enormous thanks to Kurtis and Laurie from Rainier CrossFit, Coach and his staff from HQ, and all of the other trainers who made the certification seminar this weekend a huge success. This was, without a doubt, the best training that I have ever received in my life. The wealth of knowledge that each of them imparted on us is immeasurable. Sore and tired, yes, but the knowledge gained has developed a thirst for more, along with the tools to do my workouts so much better. Find a way to go, and get some!

Yes, thank you to our gracious hosts, trainer and staff for an outstanding seminar weekend. Was good to meet everyone!

09:57

Thanks Kurt and Laurie for hosting this great event.
I have been looking forward to this for a long time and was not disapointed! Thanks Coach and all of the trainers. I am too tired to type much else after the weekend (and the three hour drive home). I think I'll take a rest day tomorrow, well except for work...

Great video and a very fitting soundtrack. I have to make out to Rockford one of these days to check it out.

Great Seminar.....it was hard to leave such caring hosts such as Curtis and Laurie....I know they put their heart and soul into making this a success. Coach, Nicole, Dave and Tony: good show. OK, and can I just say how stoked I was getting a ride to the airport in the squad car??? Yeowww!!!

I'll be next in line to say that this weekend's Certification Seminar was an incredible experience. I used the two hour drive home to burn up my free weekend minutes and call my buddies back home to share about the seminar. It was impossible to relate to them how much knowledge was imparted over the course of two days. Thanks to Coach, all the trainers, and of course our gracious hosts.

It was also done May 3rd 2006.

10:41 - alternated thick bar, AFS swinging/rotating bar and regular bar pullups with ring dips (arms straight, rings turned out and away at support). Practiced the Annie Sakamoto "frog kick" style kipping pullups...faster than the swinging kip style and easier on the callouses.

Will not be able to get this WOD in till tuesday due to appointments and work but will get it done and posted asap.D.J please don't ground me I iced my back and took a cool shower so there!MOM.

24:07 as rx'd

Where is the "Women of Crossfit" calendar?? Please...?

pull-ups kipped
first set of ring dips unsupported, all after with feet on box behind.
22:43

11:25

no rings so sub'd regular dips but only at a 1-to-1 ratio.

12:26
As Rx'd

Who's the cutie with the abs in lower left hand corner of the photo!!? Pretty hot.

Missed saturdays workout...did an adventure race instead...so combined saturdays and Sundays yesterday.

Took 17 minutes for "Strung-out, backwards, and upside down Fran", but did runs outside in a rainstorm.

Got up to 205 in Squat cleans...but a couple turned into just power cleans. Need practice.

Still waiting on my rings order...hopefully soon...todays workout will be a killer!

Happy training,

PB

how about the twelve months of nicole calendar??

I agree with # 30, monsoon. How about weekly calander! Pump it up!

I agree with # 30, monsoon. How about weekly calender! Pump it up!

Karen 9:04 pr by 1:02. WOD rx'd 14.21 1st 5 rounds with 20# vest. The last 3 rounds pu & the last 8 rounds dips broken.

CFWU, WOD as rx'd 13m05s, again went into this thinking it would be a piece of cake...wrong...last few sets broken...handstands to finish...

First workout back after 1 week of half volume.

10 Rounds for time
10 Jumping P/U's
10 Ring Dips with toes on Plyo Box

16:23 with really shaky arms.

It was a rough 1. Last two sets on both all I was doing was (-)'s trying to slow myself on the way down. 23 minutes

WOD as Rx'd

Chad - 11:25
Auty - 12:11

CFWUx2 no pull-ups

WOD
kipping pull-ups
jumping ring dips

18:38

Ughh... I couldn't hack the 3:1 ratio- still trying to get back into the program. Did do 2:1. Final time 18:28. Ugh...

subbed reg dips for ring dips

15:37

5 rounds of 10x(pullup,dip) singles 19:18
DL 3x175#, 2x205, 1x225, 2x205, 3x175

Here's the scene...I am standing in a room surrounded by the best of the best. Army Special Forces, Navy Seals, Canadian Infantry, Marines, Law enforcement, Fire Fighters, MMA champions, world class athletes and coaches. It gives me chills to think about it.

Where am I? A CrossFit certification. This was my third and once again, I am humbled.

Thanks to Kurtis and Laurie for their hospitality.
Thanks to Coach, Coach Ripp and everyone from HQ for the knowledge and professionalism. Every cert I learn more and more. I am so very proud to be a part of this incredible community.

If you have not attended a cert yet, get to one. Sell the bike, the bowflex or have a garage sale. Make the investment for yourself and for your future.

as RX'd 8:19

kipping pull ups, ring dips - full ROM

WOD
Subbed bar dips x3 for ring dips
Partitoned bar dips after 1st rd 10/10/10
40:00

I did bar dips instead, ratio 3:1

Warm up 10 km running, 45 minutes.

10 rounds for time:

10 pull-ups
30 bar dips

TIME: 48 minutes

Nice work out.

The certification in Puyallup was great. Thanks to Coach for all the great information and to all the many trainers present for their help and keeping everything going so smoothly and to Curtis and Laurie for hosting it in their very nice facility.

Now if only my photo had made it into the collage with the other gals... but then I might get a swelled head! :-)

Thanks again for a fantastic experience!

as rx'd

21:05

didn't have it today

Tim: 17:59, dips broke up towards the end

Felt like much longer.

No rings! Subbed 25lb weighted dips.
11:33

100 pu's 300 dips. 23:05
Pullups unbroken, dips first set unbroken

100 pu's 100 dips (10 * (10,10) 14.24
3-7 jumping pu's

Feelt really tired today.

dude, you did 100 pull ups in a row? that's crazy.

11:13 as rx'd
Kipping pull ups (unbroken), ring dips (broken)

400 m run + 3xCFWU

10 Rounds
10 green band assisted pull-ups
10 jumping ring dips - low rings

20:11

as rx'd 15:12

I SURVIVED! There were moments during the CrossFit Cert in Puyallup this weekend when I questioned whether I would live thru them- (the bottom to bottom tabata squats- for example,) but thankfully I made it! The quality of information received from Coach, Coach Ripp, Nicole, Eva, Carrie, Kyle, and the other trainers was immeasurable, and I understand and share the respect of knowledge that my husband Skip has been talking about for the past year. I am so glad I went and am looking forward to future cert's. (Perhaps I won't finish FGB- DFL!)

PB #29 -- That would be Nicole. She may be a cutie, but from what I saw this weekend at the CF Seminar in Puyallup, she could rip a water buffalo in two without breaking much of a sweat.

Truly heartfelt thanks so much to everyone at the Seminar this weekend: Kurtis and Laurie for their generous hosting, Coach and all the trainers from up and down the west coast, to Coach Rip for his excellent sub-seminar on power lifting, and to all the participants, from whom I also learned a lot and with whom I began new friendships.

Awesome, awesome seminar. Learned more than I could possibly have expected, met and was mightily impressed with a wide range of great people, and worked my rear-end off. On my way home, I called some friends and talked their ears off about CF and what I learned. I'm find I'm newly inspired, not only to work harder, but especially to work smarter.

as rx'd 11:46 feels good!!!!

Are there any CrossFit athletes in ******* CAMP ARIFJAN *******? I'm around for a few days and it would be good to have a training partner.

I want to buy a CrossFit "Dangerous" Shirt.

Who sells them?

The Cert Seminar this weekend was a blast!
It's inspiring to see the level of proficiency of everyone who attended. This is my 4th seminar I have participated in and every time I learn something new that I take home and integrate into my training and my clients' training.
A big THANK YOU to all the participants and CF HQ crew and the other Trainers!!

Coach Glassman, HQ Crew, and all the other trainers: thank you for a fantastic weekend at Rainier CrossFit. Coach Rippetoe, thank you for your seminar and other nuggets of knowledge throughout the weekend. A special thanks to our hosts for the weekend Kurtis & Laurie you guys were great. Coach, you have a team of awe-inspiring athletes and outstanding coaches. The information presented at the certification seminar defies description. The enthusiasm, camaraderie, and encouragement by everyone was incredible. Now, off to work my fitness craft!

With Safety In Mind,
Assistant Fire Chief
Rob Gebhart
Chehalis, WA
Blauer Tactical PDR Team Coach

26:41.
Subbed p-bar dips. Forgot the 3-1 ratio. Oops.

Anyone know where I can get a water buffalo costume?

WOD ...Pullups were fine...but 300 dips were tough...broken after the first 2 sets. I hope my rings come soon.

Time: 20:43

MANY broken ring dips
No broken pull-ups
16:54 as Rx'd

Did things slightly different. Have been working on muscle-ups for the past 3 weeks so WOD as follows:

15 muscle-ups Just under 20 min.

5 rounds 10 pull-up/10 ring dip 7:08

10:39 as rx'd, 18:30 last time
bwt-162 lbs
dips better but lockouts were tough
practiced hspu's, left cross, and double unders after

24:07 (9:13/14:55) - warmup with 50 lunges of various sorts.
BW~218
first four rounds unbroken pullups; five rounds total unbroken; five rounds 2 sets.
first two rounds unbroken ring dips, one round 2 sets; 3 rounds 3 sets; 3 rounds 4 sets; last round 5 sets.
Happy about doing so many pullups without ripping my hands up.

13:20

Thanks all for coming to WA this past weekend. The seminar was amazing. I am sore and happy and full of information, ideas, and inspiration. Looking forward to seeing you again!

33:00 50/205/6'2"

After 3 months of CrossFit I'm finding that a lot of the times and performances posted on here are humbling to me. Dips done on dip machine at 1:1 ratio - I'm nowhere near the man I would have to be to do a 3:1 ratio. First four rounds unassisted with the last 4 pull-ups in rounds 3 & 4 jumping. Round 5 assisted pull-ups, unassisted dips. Rounds 6 through 10 assisted on both dips and pullups.

As rx'd with good form; 17:31. Thank you!

No rings here at work so subbed 3 dips per ring dip. So 100 pu's and 300 dips, and yes they were on a real dip bar.

Ryan 26/#185 16:24

23:34
pullups broken at 4/3/3
1st set of ring dips un assisted 4/3/3
last 9 sets of ring dips with feet up, broken at 4/3/3

12.48

Semi jumping pull ups and self assisted dips

28.38
Full sets of dead hang pulls
Dips @ 2:1 first two sets unbroken
Arms are jello now

We did this work out on May 3, 2006 Wednesday 060503.

You guys have probably already caught this though.

3 x 10 Ring Pull-ups
7 x 10 Regular Pull-ups
7 x 10 Ring Dips (unbroken)
3 x 10 Ring Dips (7-3/6-4/5-5)

13:05

As Rx'ed: 13:22

Ring dips slowed me down!!

Forgot watch, so somewhere between 30 and 31 minutes according to cell phone.

as rx'd

all but first set broken.

31/ 179

Just got rings. What height do you put them so you can do both pullups and dips (if you can't do a muscle up)?

Ring dips=scary shakey fear of falling

6 sets of 5 reps, sort of, 9mins, called to dinner, burnt out

Went with 6 rounds (ring dips humiliate again)

21:17

43 minutes

ring dips and ring pull-ups
(my first time on rings)

Added situps for "fun": 10(10 pullups + 10 ring dips +10 situps) = 23:07

lil pipe- did this one at home 300 dips and 100 pullups from deag hang
17:31

bwt 240 age 31
10 pull-ups
10 8/2 7/3/ 7/3 5/4/1 5/3/2 5/3/2 6/4 5/3/2 5/3/2
10 ring dips
10 10 10 10 10 8/2 7/3 10 7/3 10

total time 27:45 (half way at 12:49)

sidenote last time we did this on may 3rd, 2006 my time was 40 minutes this time 27:45 pr by 12 minutes. thx coach this site is amazing. luckily i get to do squat cleans on my day-off cause i missed them yesterday.

Scaled according to brandx: 10 rounds of 5 pullups and 10 bar dips; sets 8-10 of jumping pullups and assisted dips. most sets of dips broken.

age: 38, BW: 190

11:34

scaled & subbed - 5 rds of;
(10 ea)SS/OHS/SU/BE/PU/BD = 28:10

bwt 185 age 34
No rings, just regular dips. Did not triple dips.
28:05

26 y/o
bw 240

Had to do sundays workout today (WOD #061029).
Hang clean 1x 135,180,205,205,205,failed @ 225, stopped there. Fell far from PR.

WOD #061030 as rx'd: 13:26 very lethargic.

This was the most sorry excuse for CFing to date. Rarely have I been so frustrated with myself during and following a w/o.

Executed as Rx'd @ 29:xx. Age=51, bw=177lbs.
-Simulated ring dips with straps and attached handles swung from parallel pull-up bar grips.
-Mixture of kipping and jumping pull-ups (as required by equip. availability in the gym).
-Addiional 5 sets of bench press at 135-155lbs for weekely consistency.
-Additional 4 sete of wall-based HSPUs.
-Addtional 75 military sit-ups, 25 Back Ext'ns.

Subbed 3X bar dips for ring dips:

37:16

I love that picture of the girls. I have so many female friends who don't want to train CrossFit because they are afraid to "get muscley". Yeah. Nicole is only as hot as, what, the inside of the sun?

bw: 198 age: 36 warm up: 15:00 of jump rope

23:20

big pipe: subd 200 dips for rings, 25:02....lost steam pretty fast on this one, pullups deadhang, though threw in some jumping pu's on last few rounds

18:18 of excruciatingness. That was way worse than I anticipated, I'm pretty sure my boobs is broked.

The inside of my elbow is still very painful from too many dips a few months ago; does anyone know of any sort of substitute for pullups? or a way to do them so that the tendon doesn't get damaged further?

sorry - I meant too many pullups a few months ago.

17:05

28 y/o 170 lb 5’10” approx 12% bf
3 rounds CFWU- pull ups, 5 dips per round

10 Pull-ups: 6,4 – 5,5 – 6,4 – 5,4,1 – 5,5 – 5,5 – 4,4,2 – 5,5, - 5,5 – 5,5
10 Ring dips: 5,5 – 5,5 – 5,5 – 5,4,1 – 5,5 – 4,3,3 – 4,4,2 – 4,4,2 – 3,3,4 – 4,3,3

Time: 43:33

27 minutes

28:22

Sub'd bar dips instead of ring dips

Learning how to kip, I think I'm slower at them then dead hangs!

roland-did assisted w/both. Could not do the total 300 reps of dips, though this was a little excessive, so I did 150. I also did 74 pu's. Time was not taken.
Booty-do-did 1 dip for every 1 ring dip w/40 pounds assistance on dips and pu's. Time was 21:04.

Me: 18:33.6,
Julian: 19:30.8.

ring kipping pull-ups and dips.

as Rx'd: 10:05

as rxd 18:27

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(10) x3 - 18:47 (subbed 150 jump ropes for dips and pull-ups, burgener WU for oh sq)
Rest - 8:28

WOD - BrandX Pack, instead did as RX'd on gravitron at -120#

Total - 31:29

Had sets at 5,5 for 3 rounds then went 3,4,3 for pull-ups, then 2,2,2,2,2 for last 3 rounds. Dips were all 5,5. Still, got to use my rings I made last week so all is good.

26yo 200lbs

did parallel bar dips and did not sub 3 times the amount...

16:54 mins

warm up was squat clean wod

CFWU x3(1/2PU's & Dips)

WOD
:14::55

Did the Pu's and Ring dips on the poles that extend from the gym wall to hold the backboard on the basketball court. If you ever have a chance, try it. The bounce and sway from the backboard make ring dips that much more challenging. Could probably shave some time off this one next time.

Mom- Glad to hear that you got my message. Take care of that back, it'll be hard to make me Lasagna if it's out when I come home next.

Get some, Go again!

13:27

as rx'd 31:01 - broken sets all over

20:43 as rx'ed
tried kipping pullups for the first time durring the last 3-4 rounds just because I was so tired. Surprised at how much they helped, went from breaking the sets at 3 or 4 to doing 7 in a row. Maybe I'll have to work on these some more.

18:19
HRT

as rx'd 22:49

Did this one with a fellow trainer and we shared a pull up bar which made it go a lot slower. My kipping pullups are looking better. ring dips started real easy then got real messy.

Retest goal: 18:00

Age 34, BW 150#

As rx'd:

16:12

bwt 185

17:45 as rx'd

Ring Dips broke me down shotgun style.

I severely injured my right hand/wrist. I am crushed because the crossfit workout is my favorite part of the day. And my rings should be shipped anyday. I fear I will require surgery or months of rest.

I am willing to be creative with my workouts, though! PLEASE hook me up with some suggestions. I will work on running and back squats...any other suggestions?

195/25%

Back from week break.
Total time: 30 min.

Round 1 & 2: 10 pullups, 10 dips
Round 3-5: 5 pushups, 5 pullups, 10 dips
Round 6-10: 10 pushups, 10 situps

Insane.

Subbed 4K open water twilight row with my dog running along on the shore for the distance. Gotta love her, she's a champ! Anyone scull on water and on a C2 who can give me a comparison? I've never used a C2. Just curious.

Take care, all-
Turtle
F/50/129

18:54 as rx'ed.

bw 165#

as rx'd 7min 19sec

then waited 10 min and did 5 rounds of this with 22# vest 7min 4sec

fun fun

wt:145

WOD: 8:07 100 pull ups 100 dips

That was a tough one!!!

WT:205 Age:26 Time 17:32
First 3 sets no break
last 7 sets of pullups broke up into 5 rep blocks

need some work on grip strngth, good on the dips though

had to sub in regular Dips, which i dont think for just streight dips you should sub 5 regular for one ring, i have done both quite a bit, i think that 5 thing should be for subing for Muscle ups, dips are dips at least for me

any way this was a great work out, should come more often

37'43"
2:1 sub regular to ring. I was going to do 3:1 but ran out of time.

27:55 for 100/300. Pullups kipped, varied grips, unbroken. Dips were broken on the 5's after the first round, didn't think I could actually do 300 dips. I seriously thought I'd drive to the nearby affiliate just to use the rings, but my schedule today was too tight. Ring dips gotta be easier. BW:177 Y/A:58 Thanks, Coach!

1:1 sub bar dips
kipping pull ups
15:30

21.58
5 rounds only, and regular dips, at that.
bw 205

Andrew: 24:23 w/ about a 1 minute break after round 1 to move the dipping rings.

Brooke: 25:02 w/ dips on parallettes and ring rows

Oly-lifts
Hang Pwr Snatch 9x3 60 kg 70%
Pwr.Cleans 6x3 80 kg 70%
Squats 6x2 120kg

Sub'd CF
10 pull-ups
10 3/4 bw Bench Press
16:37

Wore a 20 lb. vest: 13:52

Did the first two rounds in 1:07. I guess I need to work on my muscular endurance.

Sub rings dips with 20 bar dips first 3 rounds then 15 for remaining 7

pulls as RX'd

27.09 w/ waiting

oops... posted on sundays...
19:19 - assisted with the gravitron

WU - jog 400m

10 rounds for time of:
10 Pull-ups (jumping, broken sets)
10 Dips (don't have rings and subbed 1:1 for parallel dips, after 4th sets dips were jumping as well)

23 minutes

27.14 as rxed

16:09 Dips were a little suspect toward the end with sets broken.

55 y.o. 156lb 5'10

33'11" Did 3 dips for each ring dip or 30 dips/round. This time wasn't competitive against the others that were posted, but this WOD was great for me. Compared to where I was 4 months ago, the chin ups did not give me a problem. It was the dips that really slowed me down.

Some months ago I read a string on the message board about making the warmup your workout; Suggesting using your weakest exercise as your warmup. I've done that with pullups, and while I can't compete with some of the guys in here, I'm doing better than I ever have with pullups. This WOD has shown me that I need to put similar emphasis on dips. CrossFit is just great!

thanks to crossfit hq and rainier crossfit for an edifying weekend. i was introduced to crossfit as a way to rehabilitate old injuries, have since realized the potent value of c.f.'s underlying principles as a base model for longevity and health. i was humbled and impressed by the group's virtuosity and stamina.

the pack

9 pullups
30 dips

5 x

16:52

Standard Monday Rest Day. Will see this ( and all of you!) tomorrow.

Matty B #97: A shoulder injury a few months ago forced me to be creative. How about doing inverted plank pull-ups from rings or from the Smith bar. Not exactly a pull-up but it's still a pull to the dips push. Good luck.

D.

33:03 first 20 dips on chain hung handles then regualr dips sets of 10

Subbed alternating glute-ham sit-ups and back extensions for the pullups.

9:22

Hey JoeyD...was just reading comments from two days ago...welcome home safe and sound!

D.

As written... 12:38
Kipping pull-ups un-broken, Ring dips broken as needed.

18:42 as rx'd.

28:15

people in the gym were constantly working in on the pullup station (it's in between the crossover station)... really made the workout drag. even with all the extra breaks, the ring dips still killed.

23:20....

1:1 regular dips for ring dips....

first four sets unassisted.....sets 5-10, jumping pull-ups/gravitron machine pull-ups and dips....

as rx'd 22:28
ah yes... now I remember this one!!

sub'd 1:1 regular dips
28:10

5 Rounds:
1 Rope Climb(12ft)
10 Ring Dips

5 Rounds:
10 Pullups
10 Ring Dips

29:34

Rope climbs were fun. Ring Dips weren't.

20:38

sub'd
band assisted pull-ups (purple,orange and green), switched to machine assisted pull ups - 100 lbs on round 6
and assisted dips 100 lbs (only 10/round not 30).

I don't understand the
Sunday 061029
Clean 1-1-1-1-1-1-1-1-1-1 reps
what do you do ???

23:00; green band assisted PU.

12:44
Pull-ups dead hang on ledge.
Dips on home made rings.
This one was rough.
Great Workout!!

turtlest:

I rowed in college, but it was in eights, not skulls. I have skulled twice and it is quite different from sweeping and the C2 as well. As far as technique goes, it is different, but from a workout standpoint, I think that they are hand in hand. However, times on each are going to be quite varied depending on your technique for each. The C2 is going to respond to sheer force...as you know, that single won't. Don't know if that helps, but as someone who spent their winters on the erg, I would much rather be out there skulling with you.

bw-199

wu
cfwu x10 reps-no pullups or dips

wod
16:54 total
All pullup sets broken but completed without assistance
First 3 sets of ring dips broken but unassisted, all the rest broken and assisted with feet on chair behind me

Hard, but fun workout.

MC

10 min ellip wu 15/15. wod as rx'd 29:20. used chalk, no gloves, so paws a little tender. did at least 6 continuous pullups per set until last, then 5. lot of guys had to try the rings again. gym should buy some. hr avg 134, hr max 169.

As Rx'd

rick 21:00

ben 13:00

bw 160

19:00 as rx'd pullups done overhand grip and kipping

16:54

Nisocrew-
Thanks! I had an idea that the C2 could be muscled, and know that the scull can't be. I do love my scull...fastest way to get in a mentally clear state while still getting a hard core workout that I've ever experienced. Good to know that it is a valid sub.
Hope you get on the water soon!
Turtle

swam 1500 yards this am

25 minutes to complete workout but i was talking too much about the rings i made over the weekend. they were a big hit in the gym.

Evening Fellas
It took me 49 minutes to complete this grueling exercise. I am very happy about my time. I want to give a moment to thank my heterosexual life partner and my fellow crossfit fanatic, Daniel Murphy. He was there tonight screaming in my face and motivating more than I ever have. He pushes me past my limits. We just received our BAMFin crossfit.com t-shirts and we seriously have not taken them off since then. Have a great evening friends. Hoorah. Semper Fi. Yut. Kill

"Waking up every morning and checking crossfit.com is like Christmas morning" - Daniel Murphy

sub'd 25 pushups for dips first 5 rounds, 20 pushups the next 5. most pushups in one workout ever.
haven't yet ordered my rings, nowhere to do dips.
pullups in my doorway, sloppy kipping

6'-1", 210 lbs, 28yrs old
2nd month of Xfit
32:34

sub'd 25 pushups for dips first 5 rounds, 20 pushups the next 5. most pushups in one workout ever.
haven't yet ordered my rings, nowhere to do dips.
pullups in my doorway, sloppy kipping

6'-1", 210 lbs, 28yrs old
2nd month of Crossfit
32:34

why does it keep posting my comments twice?

#162- That quote belongs on a t-shirt!

as RX'd

11:49

27:50 pullups dips

as rx'd

11:10

unbroken til round 7

I have been reading the posts about the conversion, I agree that the ring dips are a bit harder, but not 5 times as hard!!! I think that the differece is like was said, in the stabilizer muscles, (that still dont get worked if you do 400 more bar vs ring dips) i mean buy doing 5 times as many bar dips you dont get any better at doing ring dips!!! you still get a pretty good workout to, i guess that is what makes CF so great.

29:30

10 rounds for time of:

10 Pull-ups (broken after first few rounds, 6/4)
10 Ring dips--Subbed 95# push presses, 7 reps for 10 rounds. (broken after first few rounds, 4/3).

70 total push presses is close to 75 reps (15x5, 95#)suggested in posted CF Journal article on presses.

Did not do dips, because of lingering lower pec tweak from max dip effort a couple of months ago.

Has anyone else had lingering pec pull? I've been waiting to do dips until I feel no sign of discomfort. Is that correct or should I do some dips as part of rehabbing it?

Anyway, I actually liked my version of the WOD a lot.

BWT 175

Time:30 minutes

I did the buttercup version, 5 rounds of 5 each of beginner pullups and bench dips. I found a doohickey hiding in the back of my closet that is designed to put in the hinge of a door and support weight, so I used that and a towel for the "pullups".

After I did 5 rounds I still had a little bit of energy, so I did 7 rounds like the puppies did! It took me about 7 minutes.

Upside Down and Backwards Fran
18:40
Reps very good on this. Only broke the last set of thrusters 11-10.

Then 10 rounds for time of:
10 Pull-ups
10 Ring dips

Completed, but time was interuppted by a little boys skateboard accident. The WOD is not as important as a little ones tears.

This weekend was the most intense, physical and mental learning experiance of my life. I train at Rainier and could not have had a better time at the cert. Thanks Coach and all the trainers who shared their wealth of knowledge to everyone. I not only walked away with my eyes more open, but with the names and faces of other crossfitters that I can forever call my friends. Love all you guys and stay in touch.

Maxed out at 6 full rounds. Did regular dips, not ring dips. (No rings yet!)

N- 10 Jumping pullups, 30 bar dips feet supported, 10 rounds
Time- 23:51

L- 10 jumping pullups, 21 bar dips with one foot for support, 10 rounds
Time- 32:17

K- 3 hours raking and mowing yard then,
10 jumping pullups, 10 bar dips, feet supported, 10 rounds
Time- 25:00

Kate

34:43 as rx'd
first time doing a workout with ring dips. I have been practicing a bit though. Round one was 5/3/2 and 2-10 was mostly singles with the odd double now and then. kips slow and ugly
great workout though!!!

27:17 as rx'd
ring dips done in mostly 1's and 2's
all but 3 sets of pullups unbroken,
took a few minutes for asthma/inhaler use.

age-40
bwt-211#
time-20:06
pullups-unbroken/kipping
dips-reg. bar dips-broken-mostly sets of 10

Age 35 BW 205
18:52

Rounds 9 & 10 - Jumping PUs

as rx'd
31:07

I think I have found a severe weakness. Ring dips suck. I never thought I would ever say that pullups were the resting part of a workout.

15:00 min

murph(bw 140) and yeager(bw 175)

23:11

Did double jumping ring dips.

10/30/06 8:00pm

age: 36
bw: 69kg

13:57

Figuring out the ring dips a little more!

Frank: 13::57 @ 1:1 ring dips/bar dips

Matthew: 13::55 @ 1:1 - " -

27 yo, 175 lbs

Kind of wimped out on this one. Only did 4 rounds in 15 minutes. Regular dips subbed 1:1 for ring dips.

Group Moffett

10 rounds for time of:
10 pullups
10 ring dips or 3 for 1 regular dips

total time

Ben: 10x 10 pull-ups, 20 dips (time crunch)
24:22 bw 205lbs

Eatra restday for me today.
Have fun, Johan

19:37

Down to 2 and 3 ring dips at a time by the end.

A mind numbing 44:59, including a 10 minute interruption from one of my daughters. Ring dips and ring pull ups. Last six sets assisted.

23:00 On the dot!

Dead hang pullups and full ring dips.
Ring dips are my nemesis damnit.

D: Puppy version 7x5 assisted - 13:30

12 minutes and change...was a bit dizzy so missed the clock for a few minutes.

9.21
As Rxed
Broken after 3Rd mainly 5&5 or 6&4
I laughed as I checked my 04 time,20+mins!I've come a long way.
Cheers CrossFit

54 y/o 185 lb. 20:34

All sets used a box to assist. The first 5 went smooth--the last 5 were not true-to-form. It's now tomorrow and I'm starting to feel it!

Anthony (BW=180)
Notes: as rx'd
Time: 15:35

Jodi (BW=105)
Notes: as rx'd
Time: 29:09

23:11 both on rings

31:29

Got thru 80 pu's and ring dips
took 28:00, then got pain in shoulders

33:22; bar dips.

28:41
10 rounds of:
10 jumping pullups (5 hard/5 easier)
8 ring dips (legs supported) and 6 chair dips

Last time:
19:47
10 rounds of:
10 jumping pullups
20 dips

Last time was significantly faster but also significantly easier. I am finally doing actual jumping pullups, which definitely slowed my time down. Additionally, even though I had my legs supported behind me for the ring dips, that was definitely difficult. Perhaps not as difficult as 20 chair dips/round, but definitely a workout.

16:25

warm up 500m swim 10min cf rxed 24:55

Did 5 rounds before a sharp pain in my left shoulder. I was by then all out of breath. I do not know what's wrong with me! The past week I've been nothing! Burn out, spent. Frustration...

Just keep at it, I guess.

Age:25
Weight:190lbs

Did regular bar dips 2:1 ratio

10 pull-ups
20 bar dips

Time: 25:54

Most Pull-up sets unbroken
Dips really killed me, did first set unbroken, thereafter 4 x 5dips.

Added bench press/flies superset
135lbs x 12 / 30lbs x 12
145lbs x 10 / 30lbs x 12

19.56
wu=run to beach and back, 31 min
pu's on rings broke once after first set, dips unbroken
takes way longer than 30 MU's...hum?

37:37
Subbed 3 bar dips per 1 ring dip. First set of pullups was kipping unassisted. Broken up into 5,5. Had 55 lb. assist on first 2 rounds for dips, and for second round of pullups. 85 lb. assist for next 7 rounds and last round of pullups. Last round of dips was 100 lb. assist.

16:26
10 pu
15 dips x10

21:16
as rx'd
PUs much easier than ring dips

12:11
As Rx'd

19 minutes using 45lb assist on both dips and pu's. did 20 dips instead of 30.

2.5 Mile Run

Then
50 PU's...50 Dips

Jen sub bent BB rows 63# and feet on box assisted ring dips 14:05

Paul sub really hurting ring dips near the end 15:38

Age 50/BW 240#
Subbed regular dips for ring dips 3:1; this combo was a killer 26:49

10 rounds for time of:
10 pullups
15 bar dips

10:00

RXD

8:33

Day behind. Combination of jumping, G6, strict PU, ring dips with one toe on bench for balance.

17:43

Followed up with DL drills, 3x5 6/5/4 peg, 205/205/185.

44, 5'11", 203lbs
-70 of each @ ~12mins
-decided i should stop at 70 when i had to use 2/3 of my body weight for gravitron assistance on the pullups for last set of 10 and 1/3 of my body weight on the bar dips
-7 kipping pullups to start (PB!)
-25 bar dips before assistance (surprisingly disappointing)

Age 35/bw=205
As rx'd 26:28

Should ring dips (buckles outward) still be ripping off skin?

16:26
Very broken sets, but getting stronger.

Age: 36, BW 175 Lbs.
8 Full sets
On 9th set: 9/10 Ring Dips, 10 Pull ups
On Final set: 0/10 Ring Dips, 10 Pull ups
So in all, 89 Ring Dips and 100 Pull ups
Maybe next time.
Time: approx. 37 Minutes

sub 1x bar-dip for ring dip

22:47

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
100 x jump rope singles

10 rounds for time of:
10 Pull-ups
10 Ring dips (10[sets 1-2], 5[sets 3-10])

Total time = 35:07

Total pull-ups = 100
Total ring dips = 60

As RX'd - 16'00"

However, this was preceded by tempo 800m run, did the WOD, and then followed by tempo 800m run. Total time including runs was 24'10"

Pull-ups weren't a problem and I subbed regular dips one for one, but this one still killed me. Sad sad sad.

19:55.

More. Better. Faster.

21:55

22:11

2:1 sub p-bar dips
36:38

8 rounds regular dips: 22:00

As prescribed, 12.46

Tariq

10 rounds of:
10 pullups (alternating grip)
15 bar dips

~25 minutes

getting started back after 2 months off
just got my rings so i'm excited to use them!

5 rounds
16:50

BW 57kg

10 JPUs
10 assisted ring dips

8:45

i should probably try to make this more difficult next time

8:45
kipping pull-ups

WOD
First five rounds w/ 20# vest-7:30
Last five rounds w/o vest-5:13
Total time: 12:43

2 X CFWU - P/u and ring dips

as rx'd 12:07

J: 12:30
N: not timed...still sick

38:15 Substituted regular dips (1:1)

20:40 subbed pushups for dips because of shoulder, did 30 on the first 3 sets, then dropped to 20. Hard.

Bw202
45yr
45 min. eliptical
25:20 subed bar dips 3:1

age: 39 bw: 198 ish. 27:43 Wasn't the pullups that caused me pain as much as the dips. 4 months ago looking at 100 pullups would've made me faint now, even though it's still kinda slow, I could attack em with some confidence. Maybe 4 months from now 300 dips will be like that too.

BW: 170 Height: 5'7" Age: 28

100 pull ups, 200 bar dips, first two sets unbroken; 33:30

20:11. My ring dips devolved into mostly hop ups with slow negative work.

6 rounds (dips x2 and assisted)
13:22
needs work

thanks!

age 29
bw 190

5 rd...
10:50

8:10

10 pull ups
30 dips

36:01

mfbunch:
wu: 10 x (squats, situps, supermans, pushups)
wod: 18:52
joeyd:
wu: stretching
wod: 19:23
lots of broken sets

17:07
pullups and dips w/ rings

As rx'ed 14:20

21:00

19.20 as RX'd.
Pull-ups felt good, dips quickly deteriorated into 2's.

bwt: 135

time was 13.48... ring dips made me feel like a wuss. I didn't have rings so i rigged up some longer cable crossover grips on a dip bar.

36:30, regular dips, don't have rings.

While this is pretty slow compared to most everyone here, I'm still pretty proud of it. If, even a couple of weeks ago, you'd told me I was going to do 100 pullups in a single session, I'd have laughed in your face. I didn't do the 3:1 dips; though now that it's done, I think I probably could have.

23:43

age 42 bwt 163 as rx'd 27:10

18:04

Did bar dips, not sure how that might compare with ring dips.

Sex: Male
Age: 27
Weight: 80kg

Time: 29:07
Comment: Used the bars instead of rings & Half kipping chins

Jack:
sub'd ring dips for weighted 25 lb. dips
21:42

Amy:
sub'd ring dips for push-ups
11:27

34:19

Wow... I thought this would take 12-15 mins. Was pleased with PU's; not so much with ring dips. The only positive was the full rom on every dip. First, time doing this WOD so it'll be the baseline.

29:10, done with 20 bar dips.

For some reason, I did this 7 minutes faster when I was doing the dips on rings. This go through was absolutely brutal.

2 hours of Judo.

bw 160 age 16
19:00 as rx'd

broken up as (pullups first)-started kipping on 5th set:
10/10
6,4/10
6,4/8,2
6,4/10
6,4/6,4
6,4/8,2
6,4/6,4
6,4/7,3
7,3/7,3
10/5,5

17:07

With rings

41:47
subbed 3 dips/1 ring dip
10 round 100 pullups and 300 dips
all pullups unbroken except last set

19:42 as rx'd.

Jumping pullups after the 3rd set.

Noodle arms takes on new meaning!

BW: 175

PU's broken into 5/5
RD's broken into 5/5 (assistance after 45)

Time = 18:07

Completed all sets unbroken 10/31/06

Modified this one a little bit. I don't have rings, so I did standard dips, only subbing them at a 1:1. I added 10 pushups into each round, so my rounds were 10 pullups (jumping), 10 standard dips, 10 pushups. I only did 5 rounds because my shoulder wasn't cooperating. Total time was approx 14:00.

10 rounds for time of:

10 Pull-ups
10 Ring dips (subbed 3:1 Bar Dips)

33:37

44
187
CFWU x 3 minus dips and pull ups
20:45

15:55 as rx'd

19:36 as rx'd

40:39
dips 10x10 w/25lb

10x10 bar dips
10x8 pull-ups (stopped due to finger injury)

23 min 24 sec

29:55

Subbed bar dips.
17:35

about 21 minutes
p/u std->jumping->assist to 60lb
dips 1:1 regular 1st 2 rds -> assist

37:25

170 lbs.
21 yo

17:20

subbed bar dips 1:1, and did a few weighted dips afterwards

BW 190
As Rx'd: 14:02

...and there went my L medial epicondyle....

26mins
pu10/10/9,1/8,2/6,4/5,5/4,6/4,6/4,6/3,7
reg dips 10/10/10/10/10/10/10/10/10/10
15/15/15/15/15/15/15/alt with situps20/back ext
call

26:05 as Rx'd

50 pullups and 50 dips, no time

30 minutes

10 rounds for time of:

10 pull ups
10 dips

Time: 18.12

Hello everyone!

Need to get back into doing these as I miss them again keep getting scared of them then bored and feel weak when I don't do them.

Did:

10 rounds of
10 pull ups
10 regular dips (testing shoulder with these as sometimes feels like it's going to give)

Time = 16:25

London Crossfitter!

For those of you without rings: Check out the FAQ section on the home page. Section 5.4 "How about home made rings?" has some great info. I made a pair on the cheap and they are sweet. Get it done.