Damn, I was hoping for part three of the Ass Whooping.

But hey, OPT vs. Freddy, that's bound to be at least almost as awesome.

That's a lot of parallel dips.

eek, more pullups!

Those are some fine lookin men :) Fun to watch and drool!

Thank you, I need one like this right now...

I wondered if that video was going to surface, I like the fact that my time for this WOD was faster than both of theirs. I'll enjoy that for about saaaaaay, another 10 hours.

Another one of my favorites!

uh, nevermind, I am a MORON

(ring dips, not muscle ups!)

Gotta love 3 Inches of Blood for the soundtrack......great vid.

OPT and Freddy C,

Inspiring as usual, thanks for laying it out there for us.

Freddy, between you and Eva T, there's not much room for us forty somethings to whine about being too old. Thanks!

Paul

Studs. Freddy is so cute. OPT is jacked and fast. This workout is going to take me way longer than 7 minutes. Dips are still not easy for me. I guess I need the practice.

Just got home from BK. Jumped in on someones bar to try some OHS. 3rd time doing them (Nancy and the OHS Fran demo)

21 reps with 85.. eh. I need to start practicing them a lot. I'm a long way from bodyweight. Makes what Nicole and Jelli did even more impressive.

Threw a few muscle ups in there at the end too.

Hey, I need a favor. If any of you know Joey McIninch (formerly of the Navarre, FL area), could you have him contact me on the message boards, please? I need to talk to him about his affiliate he had here in FL.

I'm sorry if this message is inappropriate, but I've tried every other avenue and I saw him post here a week or two ago. Thanks!

Love seeing the best in the business do the WOD's and get to hear about their time. Thye definatly push me more. Great Job guys, ill try not to have too high of a time.

OPT and Freddy......that was amazing!

Today's gonna have to be my make up day for being sick. Ughh... I have 3 WODs to make up not counting for today's. Here's to pain and suffereing. I love it too much to quit.

Well everyone, after a three month hiatus i'm finally returning to crossfit. I took leave to return to my traditional bodybuilding workouts and to try to gain some size back. I managed to gain around fifteen lbs. however, i don't think it is quality muscle. Now i'm left dissapointed with my body in both physical appearance and performance. But i guess that leaves a lot of room for improvement.

I guess it took this break for me to realize that it is better to be a small car with a highperformance engine, than to be a huge truck with a teeny engine if you get my drift.

I'm looking foreward to catching up with everyone.

45/M/6'/185
firedog06@comcast.net

YA, REST DAY WEDNESDAY BUT I HAD TO TRY THE ASS WHOOPING.

5 ROUNDS AS RX'D OF

7-PULL-UPS, KIPPING
7, 75 POUND THRUSTERS TO 12 INCH BOX
7-BURPEES

MANAGED A 4:11

STARTED STANDING. FINISHED ON THE FLOOR!
CONCRETE IS COMFORTABLE.
WISH MY KIPPING LOOKED THAT GOOD. IT WAS LIKE WATCHING WATER!

RURAL/METRO FIRE DEPT.
TUCSON. AZ.

I'm officially addicted to CrossFit. This is the third time I've checked the site to see only 1 comment on the new WOD. It's a good thing, right?

Why has no one every mentioned kipping dips?!?! That seems like a no brainer (probably part of the reason why OPT beat me by 5 mins).

I love Allison's description on Freddy as "so cute." All I see is a jack-diesel monster!

OPT you are a machine

nice job guys!

6'6/220/21m

6:11 as Rx'd great workout, now time to head to work... graveyard duty for me :(

Raze, welcome back and what a great description of what we want in the world of fitness.

f-yeah
more 3 inches of blood!
keep the metal soundtracks coming

May I ask why the guys name is OPT, just curious?

Raze-
Wecome back. We missed you. Your mysterious disappearance was the topic du jour at X-Fit DC 2nite. Glad u r alive & HUGE. 15 more? that makes you 265, yes? now, as your punishment for disappearing, go do Lynne. And Linda.

as rx'd
14:17
Lots of fun!

Brad: OPT = Optimum Performance Training

You two are monsters, nice work.

gaucoin- i too was wondering when this video was going to surface, so glad it did! OPT and freddy put out amazing performances. great job you two. Freddy, i think the BBQ before hand wasn't the best idea. ;-) great job guys.

Effen awesome!!

So today (Wednesday) instead of a rest day, I decided to do this:
3 rounds for time-
400M run
21 SDHP with 72lb KB sitting on 12" box with each rep
15 pullups
9 ring dips
3 rounds

I fell off my chair when I see that the posted WOD for Thursday is SDHP's and Ring dips!!! Great minds think alike! Cert on Saturday!

the great hall of feasting.....bring more metal

Is there a difference if i use a regular dip bar and not a ring?

I LOVE SDHPs. Good video- OPT's pulls look so smooth, and every video of Freddy is motivating. Hope my dips get stronger soon, so I can start working them into the WODs. This assisted stuff is gettin' old!

Thanks ya'll!(i'm not sure ya'll is a word, but cut me some slack i'm from Texas. You should hear me talk.) Anyways, i'm glad someone remembered me. You just can't replace the companionship that we have here. I'm looking foreward to getting my Fran times back into sub 3 min. However, that is a long ways off. Anyways, like i said, i'm glad to bee back(at least till i do the next WOD. Then i'm sure i'll be cursing Coach.)

P.S. Chicks with Abs are so hot. Eva T will you marry me? LOL

psyched for this, sdhp is my favorite lift. glad to stave off pullups for a little longer.

great tunes to a great vid

Lesson #1- When Tony B. asks you, "How you feeling?," be very wary of what he has in store for you.

Lesson #2- Never go head to head, on video, for all the world to eventually see, with a beast like OPT.

Lesson #3- My previous time on the workout was 5:39, and according to Tony, it was faster than OPT. It was a couple months later when we filmed this WOD. It was a wake up call that my training was slacking off. My time got worse by a minute and a half, and his time got better (I think). I stepped up my training after that experience and got my ass back on the right track. Now if I could just stick to a better diet!

Thank you OPT for inspiring me and all the rest of us here to try and become a better athletes.

hey RAZE, you're not in the college station area, are you? or for that matter, is anyone in the aggieland area? looking for a new crossfit parter potentially.

F/27/169/5'8"

Tuesday's WOD

5 rounds for time of:
400 m run
50 squats
30 back extentions

19:35

First WOD completed as Rx
If only I thought of leaving the TM running in between rounds before round 4 - letting it speed up wastes time - next time...

not looking forward to 210 dips tomorrow - if only my gym had rings

m/37/6'2"/195
Colorado Springs

Videos like this should be an inspiration for everyone. It's 10:50pm here If I wouldn't have strapped myself down to my chair before playing that video, I guarantee I would have been outside in my garage busting this out in my boxers.

Because I planned ahead, I'm going to head off to bed and get rested up.

Gaucoin/OPT: I will meet you guys someday and G you were right, those EVA KB swings (w/dumbells) were brutal. I've got scabs on the back of 5 of my fingers to prove it. :)

Good luck everyone.

Nice Job Freddy and OPT! Crap, I have to get my ass back on the right track too. Thanks to both of you for your inspiration.

CrossFit FOB PALIWODA:

5'6"/166/25
Adam - 10:00 subbed 20 regular dips for rings

Matt - 10:24 85lbs. high pulls subbed 10 dips for rings

Eric - TBD

so it says 95 pds, but the video they looked to be doing 135pds. Do we not include the bar when weight on the WOD is given?

so it says 95 pds, but the video they looked to be doing 135pds. Do we not include the bar when weight on the WOD is given?

gmay: yes include the weight of the bar...if it's part of the load then count it...
Sweet video...all of them for the last few have been pretty sweet!

Gmay: All bumper-plates are the same size...so a 10kg plate looks the same as a 25kg plate, albeit thiner.

Those are 25's not 45's.

THATS MY BOY !!!

Good work FREDDY. Finally picking on someone your own size.

awesome, it was the first thing i did this morning. Thank you CrossFit.com

my gym isn't that good. No dip bar or rings. how do i substitute? thanks

Holy **** 6:15. Yah I'll try and keep it under 15 mins personally. The fact that the dip bar (not rings) and the weight area at the gym aren't close at all.

Subbed 2 reg dips for 1 ring dip...
otherwise as Rx'd, 12:21

Rory
Camp Hero
27/M/190

#16, Robert,

"7, 75 POUND THRUSTERS TO 12 INCH BOX:" are those jumping thusters?? holy crap, man!

42:

You include the bar. The plates they are using are 25# round plates. Not 45# plates.

34/190/69"

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

**No rings, regular dips

Round 1: 0:39
Round 2: 0:58
Round 3: 1:23
Round 4: 1:17
Round 5: 1:26
Round 6: 1:50
Round 7: 1:18
Total: 8:43

Crossfit wohnt in Deutschland!!

F: 35/5'7/60kg (132lb)

7R
Sumo DL/HP weight: 20kg (x10)
Dips assisted: x30

20mins

No rings yet they are in the mail.

8:48 with regular dips.

nice work freddy.

hey who's that hot chick in background in the striped sweater?

110lb SDHP

20
20
15
10
10
10
10
Bar dips

8.40 with good rests btwn sets

So, the sub for ring dips is at least 3 or 4 regular dips. That would mean at least 210 regular dips for this exercise versus 70 ring dips. Good thing we found some rings because 210 dips suck. Found another CF convertee. That means there are at least 5 CF-aholics here in the IZ. Trying to find more and enjoy the company.

As Rx'd (w/rings)
Scotty: 9:40
MattyB: 9:01

SWEET

outstanding freddy and opt, gives us all something to aim for.definately goin tae be wiped out after this wod .cheers everyone.

#32 haitu

Yes, surprisingly there's a huge difference between ring dips and regular. You need a lot more strength and balance w/ ring dips.

m/39/5'6"/150#
as rx'd
11:21

wanted sub 10. next time won't take so many breaks.

Comment #37 - Posted by: freddy c._one world

Freddy = All class

34m5'10"200# as RXd (well, heavy - 109# SDHP)
8:31

24f5'6"110# sub'd - assisted ring dips, with feet in front on jumpbox
13:16

Focused on form instead of time. Thanks to leadership and suggestions from OPT and Kelly Moore.

Thank you Coach.

13:11

this one killed my sholders! I LOVE IT!!

13:11

this one killed my sholders! I LOVE IT!!

49m/5'10"/230
cfwu x 3
subbed 30 bar dips for 10 ring dips
100# sumo dl to high pull
16:22

Jim 48/M/170 9:17 as Rx'd
Will 21/M/200 14:34 65# SDHP and reg dips
Daryl 36/M/185 20:14 75# SDHP

33/M/195

No rings
bar dips 3:1

12:49

8.30 as Rx'ed

Last time did it in 5.20 ... on bar dips and 85# SDHPs. Rings make a huge difference.

Paul

#68 and #59 - keep it up over there gents, and thanks for posting, I always love to see a note 'from the front' and it brings back memories of Crossfitting there. Paul

37/m/172

as rx'd: 9:42

only first two unbroken dips. Have to improve ring dips.

43/M/75"/200

"Michael"

19:38

Shaved about 1:20 off my last time for this.

21m/6'2''/190#

9:50 as rx'd

now i'm going to curl up in the corner and cry...

4:36 as rx'd

bwt-164
34 yom

M/31/5'7/178
As rx'd
8:50

the link to the demo slide show is not working for me...and I have no idea how to do this sumo DL with high pull. could someone send me the file?

flowers@allentowncity.org

#77, Ron F. -
http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

WFS - start with regular DLs, then changes halfway through to SDHP.

Or you could just look at what OPT and Freddy C are doing in today's video.

M/51/165

Going on a Hash run campout this weekend, so I'm not taking any rest days from CF this week.

WU: 5 min. exercise bike + 3 rd. mod. CFWU

WOD: as rx'd 12:30, some broken sets of Sumo DLHP

35/m/70/170 indoors, 5003feet
WOD with regular dips (10 reps) in rounds 3 and 5, bench dips (30 reps) in 1,2 and 4
13:51

40y/oM
75" 203#
CFWUx3 (subbed double unders for dips) hit consecutive DU PR 35 (not much but a PR)

WOD:
6:56 as Rx'd (previous was 9:38)

3 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Assisted ring dips

This was fun. The dips were a bit harder than the SDHP. I could have increased the weight there.

Gets easier every day to keep at it. Thanks Crossfit.

JFG

bw: 184

As rx'd: 7:34

Previous: 8:20 on 11/13/07

27.m.167.5'8
CFWUx3
7 rds for time
95# SDLHP
10 ring dips
30 lunges
12:56

These guys are inspiring! OPT=my hero.

Great, inspiring video of two athletic beasts in action to show the boys today before we tackle our WOD....thanks!!!

25/m/155

As rx'd:

10:56

Then ran 5K: 26:52 (slow time but after a workout like that, wasn't easy.

AnnLee...thank you. That worked.

43/f/5'6

cfwu

wod
dlhp 65 lbs

9:03

Straight out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x3 minus dips

11:07 Rx'd

25/m/185/5'9"

As Rx'd
9:49

katon you've got quite the cobra club going on out there, I've been out a few days it's good to be back!

viva la revolution!

As rx'd (w/rings)

M/31/204lb

16:26. SDLHP No problem. Ring dips: brutal.

As rx'd (w/rings)

M/31/204lb

16:26. SDLHP No problem. Ring dips: brutal.

CrossFit FOB PALIWODA:

6'1"/21/203lbs
Eric - 11:30 maxed pull-ups for warm-up; subbed 15 bar dips for ring dips

33/M/6'0"/185

As Rx'd 12:04

Greg's warm up...

Time as rex'd: 7.30

13 seconds faster then last time..

Probably could have done it faster if I didn't had to do EVA, SHoulder WOD, 5 rounds run squat and BE and this one without the usual rest day..

My Body is SMOKED right now and I've got to do two more days of training..

Optimum Performance Training

Time
13:45

10:46
75# sdhp

bw 170

subbed reg dips for ring dips

7:10

26/M/160

7:38 as Rx'd

as Rx'd
11:57
Ring dips really slowed me down, I'm out of practice on those.

MAWL

ML/216

14:30

Multiple rest sessions during dips

30/M/190

As rx'd 19:45

This is my third or fourth time using rings for dips. I disagree that 4 regular dips should be subbed for 1 ring dip, their not that hard.

Should be more like 2 regular dips subbed for 1 ring dip in my opinion.

John

M/38/77"/216

12:19 as Rx'd

10:55

Started off fast but those ring dips really added up toward the end.

Great video to show SDHP from multiple angles. Today will be my first SDHP WOD.

As rx'd
14:15
first time doing this many ring dips in a row.

M/45/6'/170/300'

Had to sub bar dips (used weight holder on some hunk of &^&$ machine at the Y, on business travel to lower elevation) I got some really strange looks from the bench/curl crowd (they doing their 2 sets of each, lol) and they thought I was strange.

12:04

10:46

love cf

Pre: 5 min C2, CFWU, BWU

As RX'd: 11:06

Felt like I should have done it faster. Usually do WOD in evening but due to a commitment did it at 5 this a.m...don't know if that mattered or not. Anyway, SDLHP unbroken, but gased me for ring dips (broken).

Post: 500m easy row, hand/grip stuff.

M/34/77"/230
14:28

Had to do regular dips....no rings at my crappy gym.

M/33/157#/5'6" something
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
as rx'd
9:42

8:08 - 65# SDHP, ring dips. Workout in Catherine's very cold garage; the bar was frozen and so were my hands.

5 minutes of jumping rope with a speed rope - very different than my beaded rope. Faster and much less painful when tangling.

5 minutes 12" box jumps on the garage stair.

Off to the Arnold to hang out at the AKC kettlebell booth and watch the O-lifting and Strongman competitions.

yesterday, i tried to workout and on my first squat, my foot started KILLING me. (not enough pronation support when i tried the POSE stuff on Tuesday.) since i was going to do a WOD yesterday with the OHS and runs, i thought it best to take another day to let my foot calm down. i love this WOD and since it didn't have running, squats or box jumps, i thought it would be safe no matter what!

w/u: 5' Double under practice, CFWUx2 (sub sets of 5 pullups -- really sore today from yesterday's 2x8 real pullups with almost no kip.) burgener warm upx2 with broom, then 25# bar. snatch balance with broom.

10 SDHP (95#Men, 65#Women)
10 Ring Dips (sub jumping ring dips)
7 rounds
9:39

was hoping for 9-9:15 on this. got 10:01 in November, so decreased by 21".

post: GOT OUT OF FOOTBALL TEAM'S WAY!! good God its hard to try and squeeze in between them. a group of them was on the floor doing abs near me when i started doing my double unders. you should have seen them squirm away, like i was going to whip them. ha ha!

ck

17:22.

Did 3 bar dips for every suggested ring dip (so 210 total bar dips). sumo deadlift high pulls as rxd.

165/29/m/5.9

37/m/6'/150
as rx'd

15:16
ring dips beat me up pretty bad

As RX'd
9:46

Old School smoke session

As Rx'd. 7:42

My gym has small (diameter) 25# plates which made this a lot of fun.

Age=28
BW=185

as Rx'd
6:27 mins

Hands frozen doing dips on rings hanging from tree in my backyard.

Another month or two of winter...as I'm desperately waiting for the weather to break.

aaaaaaaa! just realized that didn't have to do strict ring dips. interesting how much I would improve my time (9:40) with kipping dips... considering all SDHP were all unbroken...

17:28 with 2:1 dips

last time 17:27 with 3:1 dips (rnds 1&2) 1:1 dips (for the rest)

so I didnt beat my previous time, but I almost tied it while doing 30 more dips than before. Ill take it.

all SDHP sets unbroken (im surprised). However, the long commute between the barbell and the dip bars in my gym definitely slowed me down.

46m 200#

previous: as rx'd 16:37

today as rx'd: 12:08 (splits 0:46, 1:21-some waiting for rings, 1:03, 2:05, 2:13, 2:29, 2:12)

used regular dips

8:38

Freddy C and OPT -- awesome work! Can't help but notice..... the Amazing body ! HOA !

#9 - Apolloswabie, You're right. No excuses for me either. Freddy C and Eva T don't look forty-ish, though.

Bringing my rings to the gym...not sure how the dips attempt will look today...I'll think about the video when I'm doing it. Thanks for the clip coach.

8:45 Freddy - great job brother. You had him hands down in the shoe department too.

#79 MP
By hash run do you mean following the trail of flower to beer drinking and song?
Where is this? we have the hash at my campus and i've heard of one in Ireland, but never anywhere else. sorry for the off topic post but I am curious.

Need to work on my ring dips, but they are an excellent way to strengthen the shoulder joint. Great since I had shoulder surgery Aug. 2006.
Warm Up Rowing 5 Min
WOD as rx'd
Sets
1+2=2.59/3=1.48/4=2.19/5=2.02/6=2.01/7=1.39
Total 12:50
3 mile Run 23:00 w/5 min cool down

In my opinion, the run after for me is a great way to loosen up anything that might have tightened up do to the WOD. Doesn't necessarily have to be fast.

?? for Kelly Moore or anyone else that can answer regarding squats. From the workout two days ago you mentioned that all of your squats were done with "full hip extension". What does this mean?

Male 46yrs 6'4"'240lbs =13:10

m/34/180/71

12:01
as rx'd

25/5'9"/132

9:37 - Accidently used 25.5 kg on the SDLPH instead of 29.5 kg. Oops...probably needed a little break anyhow. Yesterday did 5 rounds of: 50 double unders, 15 overhead squats (29.5kg), 15 KTE.

16:02

Sub 3x bench dips for ring dips.

40/f/129

Subbed 15 bar dips and 15 push ups for each ring dip, 65 lb. SDHP.

15:15

Gotta get some rings!!

m/34/5'7"/72kg

Hi from Northern Ireland.

used regular dips 3:1
sdhp as Rx'd
20:23
breaks during dips. Need to work on them

#57 ken c-

lol you are too funny.

OPT- um, 4:36 this time? damn dude you are unreal. fantastic work!

I was fortunate enough to attend Coach Burgener's Olympic Lifting Certification in Union City and simply cannot say enough good things about my experiences over the weekend.

Coach B is an amazing person! His back to basics / no nonsense style of coaching is second to none. I am fairly new to CrossFit and Olympic lifting and attending the certification gave me the tools I needed to become more confident in my own lifting and also become a better coach to others. Coach B's ability to break down the movements simply amazes me. I learned a lot about the Olympic lifts by watching the videos on the main site over and over but there is nothing that compares to having Coach B, Greg and Eva T. there in person giving you immediate feedback.

The folks at CrossFit One World in Union City were wonderful! Their facility is amazing (we're talking major sq. footage of CrossFit heaven) and their staff is even better. Thank you Freddy and crew for the excellent hospitality!

-Kristi

18:23

rounds of 30 dips-no rings available. Man, that kills. I need to learn to take off days off. I think doing boat loads of plyo push ups yesterday killed my dips...i could only go 30 straight through on the first set.

#129, In Re: to full hi extension. Think of your wast area as a hing. Full extension is when the hinge is completely open. In some of the workouts, you can see the athlete stopping short of this and this is indicated by the angle left in their hips. If a string were to be attached to your belly button, it should be in contact with your lower abdomen and pelvis when at full extension. If you stop short of full extension, the string will hang out in space...does that make sense?

WOD as Rx
m/29/156# (down 2)/68.5"
Time 7:48

Great videos as of late. Thank you!

29yo/M/6'4"/204#
First day back from the Flu (8 days)
As Rx 9:46 (PR by over a minute)

M/52/184

Needed to sub on the ring dips ( only 2:1 instead of 3:1). Wimped out a bit.
9:09

33 192 m

6:48 as rx'd

Had injection of mega steroids into my spinal cord yesterday as well as a cortizone injection right at the site of the herniation of L4-5. Hurts alot more now, and nerve impingment is still clear and present. However, I made sure that I kept legs wide sumo, bent deep at the knees and less at the hips, not a huge hyperextension of the Lumbar duriing full extention to minimize further injury. High pull was done hard and raw, and midline was kept fully engaged the entire time to decreaase compresion on the discs.
Ring dips were done strict. No kips, not this time. I didn't give this my all, and didn't go all out, becasue the risk of furthering injury would have increased exponientially. So now, I will take anti inflam's like pez, whine pathetically to those few that I talk with off line, and.....ah....rest.
That's all of for my blathering! Great job to everyone! Good luck to those who have yet to go!

(Training while injured is not a recommneded practice and appologize for my hypocracy! Forgive me.)

J

9:10 as Rxed

CF Warmup x 3

55 lb Sumo-Dl Highpull - 10 reps x 7
Sub reg dips for rings - 30 reps x 7

Time 17:47

Rode bike 3 miles

As rx'd 8:02. My arms are smoked...

32/F/5'10"/155#

Feeling fatigued from being behind last cycle and not resting yesterday. Also, disappointed with my performance today, even though I made better time than back in November - I really wanted to make it all the way through without having to use any kind of assistance on the ring dips. The first time I did this workout I had to do ALL ring dip negatives, so I've improved, but not as quickly as I would like. ;)

75# SDLHP, ring dips (first 2 rounds/slight push-off with one foot for remaining 5 rounds)
10:29 PR (almost 2 minutes faster than last time)

44/m/160#

Love doing SDHP workouts. Awesome video

Subbed 3:1 bar dips and 85lb SDHP

19:31

Happy to come in under 20 with 210 bar dips. ouch.

8:03 as rx'd with my new bumper plates. Never tried kipping dips before. Trying it for the first time during a WOD throws your rhythm off.

rd1 :37
rd2 :52
rd3 1:06
rd4 1:14
rd5 1:12
rd6 1:36
rd7 1:26

Now off to my orthopedic to see if I need an MRI on my shoulder.

Post #120.....

I emphathize/sympathize with you on the frozen hands. My hubby currently does crossfit in our back yard and his schedule usually doesn't allow for workouts until after dark. There's been more than a few occasions he's come in absolutely stiff but somehow he manages to finish!

I'm so proud of him! And Kudos to you Steve!

Hahaha looked at the WOD video title and couldn't help but think of us all on the message board going to sound like the guy from the Matrix:
"Come quick! Morpheus is fighting Neo!!" And then we are all scrambling to come watch!
Can't wait for this tonight. Great job Freddy and OPT.

wow, that hurt.

10:36

37yom 202# 7:50 as Rx'd must have been the pizza?

30/m/190

as rx'd

6:47 (PR)

33/m/6'1"/195

I think I screwed up and did 8 rounds instead of 7, so I'm not sure what my actual time was. I stopped the watch at 10:11. I've never done this one before, so I may have gotten disoriented and only done 7.
Anyway, I'm happy with it. My shoulder is getting stronger all the time, ring dips don't hurt like hell anymore.

WU .5 mi. walk on treadmill
Oly bar SDHP and RD
WOD
95# SDHP w/ RD
7:20 as rx'd

This WOD is almost like an inverse Fran. If we coupled it with Fran, 21/15/9 of 95# Thrusters/Pullups/95# SDHP/Ring dips we could call it "Super Fran" and surely meet pukie.

subbed 3 bar dips for 1 ring dip (210) total
+
10 sumo dead lift @ 95lbs.
21:00 minutes

28/m/210

97# SDHP (1# collars)
Rings as rx'd

7:54

Where do you guys buy your rings from?

F/39/137/5'0"

modified WOD
subbed bar only (45 lbs) for 95 lbs
subbed dips on static bars with heels on the floor
19:35

ouch!!!!

29/m/182

As rxd: 7:10

XFit Warm up 3 rounds

WOD Subbed bar dips. All else as Rx'd

8:47

Time would be MUCH higher with ring dips.

29/m/182

As rxd: 7:10

21/m/170

First time doing this one.

As rx'd: 10:00

34/m/151

15:10

a poor 30mins, it was the 210 reg dips that killed me. Just couldnt crunch them out fast enough. Oh well, things can only get better

Took one week off

cfwu 3x

as rx: 9:28
Those ring dips were tough after the 4th round!

5:00 as Rx'd

all ring dips unbroken - a couple breaks during SDLHP's

When is part 3 Ass whoopin coming? I am getting anxious. 1st annual East Coast Challange has been scheduled. Can't wait!!

dude. OPT is a BEAST! love freddy though. he has such a great attitude and is super friendly. must meet OPT now. =]

hmmm...i need to schedule a visit to HQ when a ton of affiliates are there...hmmm...

male - 30yrs - 162lbs
14:45
ohhhh my groiiiin!
I may sleep in the splits tonight, lol.

5min rope jumping + CFWUx2 (push ups for dips)

WOD as rx'd: 7.37 (1s faster then last time)

65lb sdhp
first 2 (not rounds but 2 singles) unassisted dips
switched to red band assisted mounted 24" below rings for 2 rounds, then down to black band assisted for remaining.

16:04

As rx'd 14:19

M/24/175

As Rx'd

15:27

WU- 5 minutes of jump rope.
WOD- 40lb. SDHP
30 assisted pu's
16:15
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

27/m/5'10"/185

9:35 as rx'd
I suprised myself on this one, wondering if I miscounted the rounds?!

freddy_c and OPT, inspirational. Great work.

26/m/150

16:00

Substituted 3 parallel dips for each ring dip, and did the sumo dead lift with 60 pounds. I had to take a bunch of breaks around the 5th round with the dips. But, I didn't really rest much, so I was happy with the time.

M/27/175
CFWUx2
WOD as Rx'd: 6.36
I was a little pressed for time so I only did 2 rounds of the warm up.

F/38/137/5'7"
16:55
Used 55# for SDHP & did 20 assisted bar dips per round.
Slow, but did all the SDHPs unbroken, so happy about that, & hope to go up in weight next time.

M/6'3"/167lb/27

Used 60lb on dead lift. Did regular dips instead of ring dips, but only 10 each time.

26:03

25/m/5'8"/157
11:35
75lbs sumos first 2 rounds, then had to go down to 65.

Had to rearrange some stuff in the garage in the middle, so i lost a little time. But otherwise, i feel i did alright.

Jared glad to see your back! Yeah we have a decent amount of people doing this right now, it is sweet.

jon
27/m/6'1"/165lbs

6 rounds of 45lbs sumos, and 20 standard dips.

Cobra unite!

29 yom, 180 lbs

10:00 as rx'd

Almost 3 minutes better than last time

5 min jump rope WU

As Rxd: 8:13

I REALLY HATE SDLHPs!

F/33/5'1/126

SDH 45lbs
Assisted dips - no rings so substitued 30 dips assited for 7 rounds.

Of course this totally slowed my time down.

19:38

M/25/210/6'4"

as rx'd; 11:08

51/M/155

Awesome video; and an incredible improvement by OPT today! Subbed 75lbs, (all that was available at the hotel) SDHP's.

11:38

At the sala de ejercicio, Posada el Rey Sol, Ensenada.

as rx'd
10:40
Tried the kipping dips this time
They did help me keep the pace up.

95# SDHP
30 bar dips
7 rounds
17:50

Just when you think you blew this workout out of the water you see what OPT did this time around. Looking forward to the games. It's guys like you that make this sport what it is. As for Freddy, you have to be one of the sickest guys out there. Wish you were patrolling our streets.

M 148lbs 29yrs

As Rx'd = 4:38

www.rickyfrausto.wordpress.com

37m 185
subbed 55#KB (biggest weight i have at home) so upped the reps to 17 for the SDHPs
ring dips deteriorated fast
10:20

45/m/175/6.0

subbed 75# SDHP
ring dips in sets of 2-3 after first round

15:22 first time on this WOD

Will up SDHP to 85# next time and hopefully get a little better cycle time on the rings

15:53

sub'd 20 reg dips b/c no rings

much harder than i thought going in

8:13 Rx

m/28/190

WOD as rx'd.

Time 11:45.

Gotta work on my ring dips, had to divide last 4 sets into peaces :/

- OlliS

23M/5'9/140

W/U 1 mile run mostly uphill. I need orthotics soon

Ring Dips SUBBED with reg. dips on wobbly saw horses
Sumo high pulls SUBBED with deadlifts 75lbs

8:46

#159 Don,

Mine are home made. You can see a picture of them if you go through my link. Material cost=$11.22 from The Home Depot.

I used a pair of 400# cargo straps and two 3/4" pre-bent 90 degree electrical conduit PVC pipes.

7777777777777777777777777

Subbed 65# for 95# SDHP (probably could use more weight next time)
Subbed 20 dips for 10 ring dips (Gravitron support for dips after 5th round)

Approx. 16 min.

77777777777777777777777777

24/m/5-11/230

5:56

wanted sub 5 but just couldnt get it.... next time

27/m/5'10"/154

Back after a week-long trip to NYC/DC/State College/Boulder, which I'm calling a rest week. ;)

CFWUx2.5

19:54

7 rounds of:
10 75 lb SDHPs
10 bar dips

m/30/170 75lb sumo 8:35
f/26 35lb sumo 8;38

9:11
I did 8 rounds unintentionally.

40/M/188

CFWU x1

SDHP 95 lbs. 10 reps (Subbed 85 lbs)
10 ring dips (subbed 30 bar dips)
7 rounds for time

26:53

rounds 1-2 no assist on dips.
rounds 3-5 assist with 24 lbs.
rounds 6-7 assist with 30 lbs.

as rx'd 7:39

PR by 3:49!

Those kipping dips make all the difference

Week 4- rest. Snowboard.

36/m/230.
as RX'd.
16:36.
Sounds a little slow.

28/m/190
as Rx'd
10:45
Next time under ten.

this was my first crossfit workout. i did it through my lunch at work and i can feel my muscles shaking. 10:10

subbed 30 jumping dips for ring dips

18:05

Ran into another Crossfitter at the gym. It's good to be getting back into the swing of things.

Roy as rxd
13:54
Nut 65lbs and BDx10
10:16
Jeremy 95lbs and BD
10:54

46 - 6' - 215#

CFWU x 3 (Good intensity)

As RX'd

7:58

Note to self; Room for improvement!

as rx'd

9:44

30/m/235/5'10"

I have never done SDHPs before so I only used 65lbs. No rings so I did regular dips. No watch today...so I estimate ~15 minutes.

After I was done, I felt that should have used the Rx'd weight for the SDHP...

Holy crap!
I thought this was going to be an "easy" one.
15:34
I hate ring dips.
justin 33/m/212

Has anyone else tried ordering equipment from Garage Gym Store? I have e-mailed and called to ask about freight charges but have not received a response. I just called back again and the voicemail system indicated the message box is now full.

Any suggestions?

9:35
Rx'd

8:04
subbed jumping ring dips and 65lb SDLHP

M/40/5'11"/190

17:35
(95# SDHP; ring dips for first 2.5 rounds, modified ring-dips, heels on barrel for remainder)

F/37/5'6"/140

pushed the wrong button on the stopwatch--rats!
(50# SDHP, modified ring dips, heels on barrel)
*next time increase weight to 65# or 70#?

35/m/182
18:43 as prescribed, much slower than last time, don't know why.

WOD number 50

11 min. even

Subbed 2 Pood for 95 SHPDL

CFWU -dips + pushups +800M run

WOD as Rx'd 12:27

Split time starting 4th round was 3:45 but the triceps and shoulders were spent by that point and the next rounds were broken or kipping ring dips.

Ended with Tabata Push-Ups... and crying :P
27, 20, 17, 14, 8, 7, 9, 6

Please Coach may I have another...
Thanks Coach! :)

Arrrrrgh!
I didn't know why I was so much slower (post 216), but I just realized it was 7 rounds, and I did 10!
Oh well.

7:05

but the ring dips were assisted

39m/190/5'7"
800m run CFWU x1
as Rx'd
12:17
Decided to do Tabata PU's
27, 15, 14, 9, 7, 6, 5, 6
brutal...
Asthma boy out

As rx´d

12:49

as rx'd: 6.37

.37 better than last time

J rock,
Quit your bitchin and pull yourself together! lol Dont fall apart on us now! jk
Get well

Again: Great job having a WOD video for the WOD!

Awesome...for sure clears the vision on what is accepted/expected!

This place rocks!

143lbs/31yoa

As Rx'd
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps (1st two rounds unbroken)
10 Ring dips (1st two rounds unbroken)

Time 10:14 (previous 10:54)

Happy about the time, really wanted under 10 minutes though. The kipping dips helped the first 2-3 rounds, then after that it really didn't matter what I was doing.

as rxd
17:52. its good to b back. great work all.

23/F/138#/5'8

subbed 20 regular dips
175# SDHP

13:44

as rx'd: 7:24

sdhp unbroken. last two rounds of ring dips killed me. two or three then all singles. i was at 2:50 after 4 rounds then the wheels fell off. first time with this one. might paced myself differently on the dips next time.

18:32 for Alicia
18:41 for Jessica

SDLHP - 43# for Alicia / 55# for Jessica
Dips - 2:1 Sub (weight assist dip machine at gym)

The looks at the gym were priceless... Jessica & I had to keep walking past the same guys who were just bench pressing the whole time and taking breaks :)

24/m/195
4:58 as rx'd

So i am new to this whole Crossfit thing. I have been following it now for about a week in a half. I did todays WOD with a few exceptions. I dont have Rings did regular dips. Heres how it went.

7 rounds for time
75lbs SDHP x 10 reps
Kipping dips W/O Rings 10 reps

10:30:40

M/22/185
11:39
subbed 30 regular dips for ring dips (no rings in my gym)

23/m/190

7:50 as rx'd

12:45 as rx'ed!

Spoiled myself with 1 week off, after doing CF for 11 months.
My body said thnx by giving me the "flu from hell"! DON'T REST!! is my motto now...

Good to be back! This WAS a killer!

M/22/5'11"/160

Misread the WOD...
7 rounds of:
7 SDLHP, 95 lbs
7 ring dips
@ 7:10

I knew that time was too good to be true...

12:15

regular dips substituted for ring dips.
Got the blood pressure going!

52:44. I subbed 3 pullups, 3 dips for the ring ups and used a lat pulldown machine at 70lbs because I realized my dick was flying all over from doing kip pullups with the bar facing the whole gym. I don't understand I'm average in the crossfit total range but how the hell are people doing this in less than 30 mins some even claim less than 10 wtf!! Is everyone here elite or something

As RX'ed
28/M 221lbs
11:27 rotating 3 people. on one set of rings and one bar for dead lift.

M/54/225
First time doing this workout.
used 45# bar
130# assist dips.
15:13

41yo/f/158#
lisaq wu x1
trainer tested me on CF Seattle's Athletic skills spreadsheet
400m treadmill run 1 degree incline 1:26
500m row 1:41
DB snatch 30# 30 rep each arm sets of 10 2:15
military press 85#
deadlift 235# PR!
OHS 115#
came home did 1 round 65#SDHP 10 rep, 10 jump ring dips 1:07, said to self, that's enough for today...time to eat:)

SDHP as rx'd
dips on bars, 3:1 ratio

17:04

Compare to 21:22

38/m/185

as rx'd

:43
:50
1:16
1:41
1:43
1:41
1:21

Total 9:16

M/45/225

as rx'd 8:36

50yoa new guy. 5'08 180

75 lbs sumo dd lifts 10 reps
30 dips (broken sets)(no rings)
26' 31"

42yom / 148

7:34(PR) as rx'd

Post - Clean / Snatch OLY practice and DUs

m/42/6'/183

90 pound hanging high-pull, 10 reps
15 dips on bars

5 rounds 12:41

32/m/190lbs

95lbs SDHP
10 bar dips + 10 jumping dips (20 jumping dips for last 2 sets)
This really rotation is really focusing on my weak upper body. Total time 25:43.
Gym was busy and too many people talking to me.

SC

Prince Harry deployed to the Stan!

Lets see if the Bush girlz go shoppin'.

5:31 as rx'ed, I think I was expecting a better time for the effort I put fourth but it seems I broke up the dips too much too soon. I'll take the almost 15 second improvement but sub-5 minutes is the next step.

Ring dips are a huge mental battle for me as I gas on them relatively quickly and they've lost some pop due to my 2.5 month break from CF. The first 5 rounds of SDLHP were unbroken as were the first 3 of ring dips.

Pre-Day 5 Burgener's Oly intro.
Post- 3 rounds for time;
25 push ups
3 TGU + 5 KB snatch left arm 1.5 pood
3 TGU + 5 KB snatch right arm 1.5 pood
13 minutes.

Bad idea but push ups needed some work.

37/m/150#

WOD as Rx'd: 7:42

Almost 30 seconds faster than last time and I subbed 75# for SDLHPs last time.

31/m/190

27:58

I ended up doing 4.5 rounds of ring dips and 2.5 of regular. My first ring dips; those are tough.

Subbed
115# SDHP
10 reg. dips

13:07

25/m/170

as rx'd
12:23

Got to the gym and energy was zero. Feeling a little wiped out. I think might be fighting something. Started “Ass Whoop”, forgot to start my stopwatch. So, workout was more of staying moving, not really anything grand.

5 Rounds:
7 asst pull ups
7 thrusters (alternating rounds with two 25# DB, and two 30# DB)
7 burpees

OHS (85#) 10-11-9
HSPU: 10-7-7-7

And now, I could fall asleep in my keyboard…zzzzzz

Erin

Nice work, nice muscle

8:37 (I know I've done this before, just didn't post the times)

26M/165

WOD as rq'd 7:26.

Great workout!

33/M/175

15:16

Form sucked on the first 3 rounds of sumo deadlifts. Pulling upward at the same time as I was lifting with my legs. Overworked upper-body. Think I can drop a few minutes if I improve form. Problem is I want to drop about 8 minutes, not 3.

Freddy and OPT, keep doing your thing. It's inspiring.

f/36/135

7 rounds:
65# sdhp
ring dips as rx'd

12:08

**will do 70-75# next time

29/M/180

10:35 as rx'd

28m 6'1 195
7:14
I was procrastinating. Last nights silver bullets were still sloshing around in my guts.

35/M/150#

As rx'd:

7:10

197#/22yom

4:43 as rx'd

8:04 as Rx'd.
My arms are on fire. Great WOD!

28/6'5"/200

11:09 as rx'd

last three sets of dips killed me

m/6'/195

as rx'd 10:00

15:45 w/ 35# weighted dips 1/1, sdl's as rx'ed. I was away for a few days and forced to ad lib in a hotel "spa." Not too bad really. I was able to do the 400/50squat WOD in 13 something using a treadmill. I had every intention of taking a shot at Eva yesterday, but its a looong workout and time didn't allow. But it's a must do. Good to be back in sync. Welcome back to the pain train Raze. BW:175 Y/A:59

Did y'all see OPT's time today (#75) GOOD GOD!

15 YEARS OLD 195 WEIGHT

13:27
65# SDHP

15 YEARS OLD 195 WEIGHT

13:27
65# SDHP

age 15 bw 195
13:27
65# sdhp

first crossfit workout

Stopwatch should be fixed for tomorrow, but I clocked in around 20-21 minutes today. Subbed bar dips at 3:1. This one felt great.

39m/5-10/190

WOD as RX'd: 8:40
Still getting over this cold x 3wks....

40/6-6/210

1st cross fit WOD

i was scared, and found out rightfully

mods
85# sdhp
regular dips (no rings)
9:42

this is hard

40/6-6/210

1st cross fit WOD

i was scared, and found out rightfully

mods
85# sdhp
regular dips (no rings)
9:42

this is hard

#230, Hannah:

175# SDHP! :)

33f/5-6/120
WOD: 7:15

SDHP @ 50lbs and Ring Dips...Queezy after:)

M/33/175
SDHP as rx'd
Subbed 3x regular dips (oh my god)
8 rounds - I only had enough energy for moving or counting
33:49

F/32/155
SDHP 67 lbs
Subbed 3x jumping dips
7 rounds - She can multitask a little better!
24:00

Trying to shave after this one was a little scary!

m/34/70/190

6:00
Why wasnt Freddy kipping when he started?

43/m/185
As rx'd 7:58. I am still trying to keep my lunch in. And my fiancee said today was a "easy day!!"

11:42 as Rx'd

46 y/o male 154# as rx'd 11:05
about 30 seconds slower than last time out but much happier with the form of my reps on the sdlhp this time out. I sacrificed a dip in time for stricter reps so know that next time will be much better.
Ring dips were very broken which slowed things down.

Spider Chick...never got to thank you for the cookies! Very much appreciated. I am working in Springfield VA now and will be hitting the Baltimore Level One Cert in April. Thanks again-y

Sub reg dips for rings...don't have any yet...

7:05

M/6'0"/205

6'0"/180 53 Years old
SDHP 95lbs
Ring Dips
7 rounds
6:53 felt good...

Because on my computer the slide show demos dont work can you explain the sumo deadlift high pull to me?

33 m 195#

CFWU x 3 (push-ups in lieu of dips)

As rx: 17:03

First time using my new rings. Me likey.

23/5-11/175/m

Threw on a 10lb flak jacket and did it as rx'd

10:38

As rx'd in 9:27. Last time was 18:36

Saw a guy at my globo gym today doing one arm bench presses on the smith machine... Made me cringe!

30/yom/178
rxd 9:15 had to wait for bar couple of times maybe faster next time

33/M/180

Sub 95lbs for 100lbs on SDLHP
Sub ring dips for bar dips (3:1 ratio)

14:34

42yom 185lbs
For time: 7 rds of: SDHP (75lbs) x 10 reps, Ring Dips x 10 reps.

Time: 11:34.

Post WOD:
Kipping PU (15-13-10-13).
Ring Push ups 5 x 15 reps.
Bench dips x 30 (BW), 20(45lbs plate on lap), 2 x 15 (90lbs on lap).
Inverted Rows x 4 sets of 20.

Workout #1- 1000m swim (500, 5x100)

Workout #2- CFWU x3
WOD
:07::54

::30 improvement over last time. Grip was shot the last round. Wasn't as strong in the Ring-Dips as I remember being.

Get some, Go again!

40/183

As rx'd: 5:58

7 rounds
45#SDHP, 10 reps
10Reg. dips (w/small jump)
14.40

29/m/181

as Rx'd

8:04

WU: 100 singleunders, broomstick OHS

WOD:
As rx'd
Splits: :42, 1:01, 1:20, 1:37, 2:15, 2:07, 2:04
Total: 11:06

Ring dips were mostly toe-touch assist. Took too much time resting in between sets. Will push harder next time.

as rx'd
21.10

28/m/189

9:09, as rx'd, PR by 4:24

41yom, 5 9, 175#

85# sub
Dips - are not all the way down, but close enough for me.

17:40 - ouch

I feel like I'm regressing.

M/24/180
11:08 rx'd
SDHP unbroken, slow on ring dips

#240

It's ring dips, not muscle ups.

22/m/170

As rx'd

12:19

The ring dips killed me.

34/M/171#

65# sub for SDHP
30 bar dips sub for 10 ring dips

25:00

After watching the video I totally thought I could hang with those guys... wrong!

18:40 as rx'd.

5:38 as Rxed (PB by 1:39)

SDHP's not quite as smooth as normal but dips good. Conscious kip this time.

Cheers, kempie

__________________________________________________

m/29/180/6'2"

As Rx'd

11:54

Ring dips kept me from getting sub 10:00, as the last two days I've been so excited about my newfound muscle ups that I burned my shoulders out. I just hope tomorrow's WOD is lower body heavy...

33/M/175

as rx'd 9:05

rock it and shock it baby, you gotta burn it to earn it!

Oh God.. i thought this would be a fairly simple run, but i was gassed after 3 rounds and muddled through the 4th.. horrible performance honestly.. but 3 full rounds, 10 minutes. I cant even count the 4th.

As I've said before i have to do assisted dips and pull ups, but 1 good thing today was i used 135 pds of weight for the dips which is 25 pds less than normal.

29/335/5'10/M

34/M/160

as rx'd - 11:29

M/34/230/6'2"

12:50 PD's sub

Would have been much faster but the dips are very far from where I could do the SDHP. I think it would have been 3-4 minutes faster.

#313

Way to work it. It never gets easier, but it does get better.

M/26/210/6'2/NYC

Day #2 of Crossfit (day #1 was tuesday)

managed to get through 4 rounds this time.

subbed 20 pd's for the 10 ring dips, ok that's not 3:1 but I gave it a good go. Plus I had a handicap of 90lbs to boot :)

Sumo pull went 95/70/60/50.

Then I ran a mile in 930 incline of 2, just because.

As rx'ed, 6:07

I'm pretty stoked. My guys and I have 400m of lunges in the morning, and some smart guy that says he'll come along because that won't be too bad. He'll never man up on our other days but thinks this one will be easy. Hehehehe, ambush....

M/38/215

Subbed 3:1 bar dips.
SDLHP's as rx'ed.

15:21

I've gone 10 days straight in anticipation of sever slacking this weekend...starting to really feel it right now.

13:30

subbed bar dips. Wasnt feeling too well today, I'll get the sub 10' next time.

M/35/69/180

As RX'd 7:47

Good WOD, forearms were smoked. I like how all these guys keep saying "this didn't LOOK that bad". I thought the same thing. Every time I say that I pay for it.

scaled to 85# SDLHP
subbed 20 bar dips for 10 ring dips (touched toes on dips...sorry

23:45

Started off keeping track of my splits, but after 3 sets my I could not read my writing, hand shaking too much.

47/M/215

As Rx'd 10:40

Ditto on the paying for thinking it "didn't look so bad". Humbled again.

As rx'd 7:30!!

This is the fastest I have ever done a WOD.

I worked out really really pissed off. I was turned down for a job because apparently I am "too socially abrasive." What does that mean? Am I unfit to live in society?

Too socially abrasive, that one hurts.

Well I did the 95 on the SDHP, maybe should have been 75. Definitely got the heart rate up. My shoulders have been sore from all the reps so just did 10 regular dips each round. Still a tough workout and I spent way too much time with my hands on my knees, but now I have a baseline for this workout.

M/50/6'/196

7 rounds
10 reps 95lb SDHP
10 regular dips

19:06

oh yeah and I though it was going to be bad! And it was.

very light wu

10:00 even PR

6:32 better then my first time three months ago and approximately one month before my Achilles rupture and 2 months after. My attempts at trying to stay in shape directly after my injury have proven worthy.

071113 16:32