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

7:31 as rx'd

This took longer than it felt like.

M/28/190

Had to do bardips, no rings
14:17
I keep spreading the word, and so far only the strong survive. Thanks Coach!

12:43

55# sumo deadlifts
dips on bench

26:14*
*Heavily adjusted
Substituted regular dips for ring dips. Did 20 reps for the 1st two rounds and then had to reduce to 10 reps for the remaining 5 rounds. Dips were very tough! Newbie gonna hurt tomorrow.

Forgot my watch...approx 22 minutes

As prescribed, 11:26. 3 minutes, 12 seconds faster than the last time we did this. Happy with the improvement, humbled by the video.

18:22 (may have done 8 sets - lost count at 3/4 so decided to err on the side of too many)

no rings - subbed with bar dips

25m/243

27/f/137
75lb SDHP's and 3 for 1 reg. dips.
25:45
Dips killed my time...need to make sure to work on them daily.

42/f/5'3/120

7 Rounds = 19:39

65# SDHP x10
Jumping RING DIPS scaled to -5-5
(last 3 sets were broken -2-2-2-2-2)

AllisonNYC will be proud of me :)

As rx'd:

10:58

Worked on muscle-ups, sand bag cleans and hand stands. This was a fun workout!

28/m/175#
6:38 as rx'd

M/28/6'/185
CFWU X 3

13:22

Subbed 20 bar dips for 10 ring dips each round

m/27/6'2"/215

CFWU -dips

as Rx'd 8:08

36M/5'10"/164#

As Rx: 7:54

6:13 faster than last time.

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

8:40

Anthony (M/29/170)

WOD: 5:48 (28 second PR)

And this was after deadlifts and bench press.

At Crossfit Kandahar:

regular dips x 10
sdlhp's x 10

9:07

it was hard.....

6'1" 208lbs

7:17 (pr)
dips need work

#241-Rajib

I understand your frustration. But it sounds like you did way more work than the WOD called for. People are subbing bar dips for the ring dips. So you did 3 dips and 3 pullups for every one dip. This would be the sub for muscle-ups, not ring dips. But not to worry, you still got a great workout!

33YOM 195#

7:01 as rx'd

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd
8:23

My ring dips need a lot of work

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

23/M/193

7:20 as rx'd

M/48/151

My shoulder injury prevents me from doing both of the exercises in today's WOD. I had a nice conversation here a couple of months ago with either Leslie AP or Julie Parisien about scaling and substitutions. This is a nice example of how I think about those tasks.

Today Coach asks us for:
1. A leg drive from the floor (Sumo Deadlift)
2. A push (ring dip)
3. A pull (High Pull)

I cannot push down (can't do a dip) but I can push up (I can do a press movement). I cannot pull upwards (can't do a high pull) but I can pull downward (I can do a pull-up). So I did:

7 rounds for time
Thruster 65# 10 reps (leg drive/push)
Pull-up 10 reps (pull)

14:15

It's definitely not the same WOD, but I got a push, a pull, and a leg drive as Coach requested, and I got rewarded with a great CF work-out.

37/m/247

no rings subbed 2:1 dips

20:30

Note to Apolloswabbie:

Paul, I got your email. My response keeps getting rejected by your server, as did my test. Good article, better response. Thanks.

D.

7:41

as Rx'd

Last time was over 12 minutes with lots of jumping ring dips. How's that for evidence based-fitness? I'm a qualitatively different life-form.

7:10 but only did 5 ring dips per round
Could not be sore for the weekend of jumping
at Xtreme -- finally trying my rings at GloboGym
Last time 12:35 as Rx'd

7 rounds for time of 9:50
75 pound Sumo-deadlift high-pull, 10 reps
10 chair dips

as rxd... that hurt

7 rounds
10 reps 95# sumo dead lift highpull
10 reps ring dips

8.40

on 11/13 it took 10.11

41/M/165

Subbed 54lb kettlebell deadlift highpulls and jumping dips after round 3

12:46

14:54

both that was fun!

**************************************************
31/M/5'10"/172#

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps (Rx'd)
10 Ring dips (subbed 30 reg dips)

time: 12:52
**************************************************

19/M/5'6"/160
not as rx'ed- subbed 2.5 dips per ring dip
15:53
Kipping seemmed off, almost felt like it was working against me bu then again i havent tried incorporating kipping into the dips....shouldnt have tried this right after dinner....

27/m/167

As rx'd

16:42

I normally keep a .xls file of my progress and post here irregularly, I do read the comments everyday, but I want those out there just starting to see we’re not all uber-super-men.

Time: 20:21

Done w/:
60# SDHP
Bar Dips with assist of 74# (~1/3 BW)

That’s what I did, it was hard and it hurt and it continues to hurt BUT, if you can believe it, it is progress from when I started. So yeah I was and am that out of shape.

I’ll try to post here more regularly.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220
8:03

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

as rx'd-8:42, a min. slower than the last time-the lack of practise on the rings was evident, I gassed big time and stupidly, I didn't wear a long sleeve shirt, my arms are wrecked.

Rijb -- You were doing the subs for muscle ups!!! It is just ring dips so therefore you only had to do 3 dips for every 1 ring dip. But you did a good amount of work!

Just finished the workout. As rx'ed:
LTT: 6:08 (my form felt shitty from doing Eva yesterday, and atleast once AStreet had to scream at me to keep my elbows up!)
Doug: 7:44 (M/195/6'1")
AStreet 7:38 (F/130/5'5")

subbed rings for regs

9:33

m/23/195

sub-10 bar dips, otherwise as rx'd

14:34

I'm a former apostate, back suffering from the error of my ways.

24/M/197
Subbed 2 dips for 1 ring, I think that added to my time quite a bit. It was also workout number 2 today.
21:20

Going to order my set of rings tonight to take to the gym with me from now on I think.

As RX'D (man it feels good to say that)
12:40

Ring dips held me back. under 10 next time

11:24. Used girl weight of 65# for the SDLHPs.

David
M - 32 - 5'10" - 178# BW

CFWU x 1

WOD as rxd: 15:38.73

Round Splits:
1 - 57.84
2 - 2:13.33
3 - 2:17.94
4 - 2:46.75
5 - 2:19.87
6 - 2:34.43
7 - 2:28.57
A - 2:14.10

Notes: Gassed hard on the ring dips. Will start working those more. Changing my CFWU to 15 reps of each element starting tomorrow. Need to see better times than I have the past couple of cycles.

11:50 as rx'd

46/M/195

subbed reg dips 6:09

M/22/154 cfwux2

As rx'd: 8:32 PR

Need to get some bumper plates!

8:00

sub bar dips 1-1 since i am working dips back in after sore shoulders.

33/M/213

for sdhp used a rucksack with my helmet and dive weight in it ( 50 lbs ish ) too tall. subbed ring dips for chair dips.
10 min
I'm going to get rings soon and a kettlebell.

m/25/5'4"/140

1st week of CrossFit, first attempt at doing close to Rx'd. Goal was just to finish.

7 rds for time:
10 SDHP, 95#
20 bar dips
time: 19:40

Well, at least I have lots of room for improvement!

It hit 52-degrees today, so everything had to be done outdoors before the weather turns back to 'normal':

2K Row.
15 Mile fixed-gear bike ride.

Was doing this for time, but found a great place for a sandwich and a beer at mile marker 7. Quick service kept the overall time down. (Whatever it finally wound up being.)

Back to regular WOD's tomorrow.
Happy Friday!

12:40

47/m/180

as rx'd 15:19

ring dip sets broken down to 3 2 1 1 1 1 by the end, next time I will ping off the first set of dips before catching my breath after the sumo lifts - that should knock off at least a minute :o)

Did the Sumos ever hurt the bicep! With gloves and straps instead of rings. 6:53

8:36 as rx'd--got some funny looks at the gym while setting up the rings on the smith machine...OPT and Freddy are animals...

#241 Rajib - did you say your "dick was flying all over" on your kipping pullups?

44/76"/192

as rx'd

17:25

bingo #351 thanks for the ideas, thats one of the things I enjoy about crossfit, lots of room for creativity.

9:45 (subbed regular dips for ring dips)

as rx'd

time = 8:53

M/23/175/6'1"

15min 31sec

kept slowing down due to many people around my workout area

21/70"/165

as rx'd 17:27

21yo/m/185#

10:40 as Rx'd

need to take shorter rests between exercises

m/37/185
As Rx'd 6:57

Used small diameter 25's w/ no bounce for SHP's
All kipping dips w/ FROM-unbroken until set 6-5/3/2 and 7-4/2/2/2

5 minute rest, then:

250m Row <1:50/500 pace
95# OHP x 10-unbroken
10 rounds
19:20

Subbed 65lb for 95 lb to avoid aggrivating a healing back, otherwise as Rx'd
9:48

went to Shelly's office to cue her thru today's WOD

Shelly 31/5'4/130ish#
cfwu, warmup sdlhp, practice jump-up ring dip negatives, then WOD
7 rounds for time of:
10 sdlhp @ 65#
10 jump-up ring dip negatives
time = 18:23

then it wuz off to the big box to meet Jennie

JennieLee 26/5'9/160ish#
7 rounds for time of:
10 sdlhp @ 65#
10 jump-up ring dip negatives
time = 15:41
woohoo for improvement over last time! still coulda pushed a bit harder tho. hehe.

my turn
25/f/5'2/132#

breakfast: run 6 miles = 45 minutes
cfwu, warmup sdlhp & ring dips

WOD:
7 rounds for time of ~
10 sdlhp @ 65#
10 ring dips
time = 8:15

post: had a lil go at that Jolie vs Sevan workout
5 rounds for time of ~
7 pull-ups
7 thrusters @ 75#
7 burpees
time = 7:58
oy, my chest wuz feelin the ring dips; on the burpees ALL the upper-body pushing muscles made their fatigue well-known. still i know i coulda had this faster if i hadn't been delayed in the 4th round waitin for this guy to finish doin his 1/2 ROM dips on the pull-up/dip station. o wellz. still funstuff :-D

As Rx'd
11:00

Not a PR but getting closer. At least I don't feel like I'm about to pass out. Also this is the first time I've done SDHP without my lower back hurting. I must have fixed my form somehow. Either that or my core is strong enough to hack now.

16:09 as rx'd? (lost count of rounds I think I actually did 8 but I can't be 100% sure)

Sumo-deadlift high-pull: all sets unbroken
Ring dips: First set unboken then went from slightly broken to extremly broken.

34/6-2/260lbs

7 rounds for time of:
95# Sumo-deadlift high-pull, 10 reps
10 dips (No Rings and last 3 Rounds were jumping dips).....Very weak with Dips!!!

12:53

m/33/175

Last time-

24:06
95# for two rounds and finished last 5 with 65#.
Bar dips 3:1

Today-

10:11
All rounds as rx'd with 95# and on rings.

Very excited about the progress AND not to have to do 210 bar dips!!

Coop bw 155 age 39
as Rx'd
9:46

Kenny be 175 age 39
as rx'd
10:08

Greg L bw 173 age 47
as rx'd
11:21

Torsten bw 220 age 34
SDHP 95#
Ring Dips assisted feet on box
11:11

Shyla bw 125? age 20s
SDHP 65#
Ring Dips assisted feet on box
11:23

M/42/185/68
Subbed 20 dips for 10 ring dips (no rings at gym)
16:45.

M/31/155lbs

7:12 rx'd

WOD #31
7 rounds for time of:
10 reps sumo deadlift high pull - 67#
10 reps grav. dips 90 # assist
Time: 15:14

Subed ring dips for 3:1 bar dips
Scaled up to 111 lb SDHP (lightest "big" Plates at globo gym were 15 kilo, I hate pulling the small 25 lb plates off the floor

Time 26.07.

All SDHP were unbroken sets (about 3 minutes)
Bar dips were broken (about 23 minutes)

I need some rings

30 M 6'0" 176

wod 6:33

40/m/160
did this one at night after dinner-oy
as rx'd less than 8 minutes
my butt hurts

CFWU x3 (10 reps, minus dips)

Scaled to Brand X Pack (for women)

7 rounds for time of:
45# SDLHP, 10 reps
10 jumping ring dips

All sets unbroken of both. Rubbed forearms raw on rings since I was wearing a short-sleeved shirt.

11:19 (paced myself fairly well--SDLHPs faster than ring dips)

F/58/5'6"/136

27/6'6"/91 kg

9:17 (44 kg)

48/m/140
95#
bar dips
8:59

23/m/185

as rx'd 13:24

PR by 2:35

Still rehabing low back but it felt good.

14:30 Sub 75 lbs.

32/M/179/6'00"

Somehow, this was my first time with this workout

Brought the bar and bumpers outside to the pull-up bars where the rings were hanging...Beautiful 70 degrees in the sun...Optimum conditions for outside training...

9:46 as rx'd

Unbroken on first two rounds of both. Can improve my time by reducing rest intervals from 10 seconds to about 7 seconds.

Dan
www.CrossFitStickers.com

BW 172

6:26 as rx'd

As Rx'd
8:02 Huge PR! 111407 was 13:38...

BW 131

4:54 as rx'd

only did bar dips, left rings at home...
13:30

Great, just when I thought I did well, Speal posts before me, LOL! Nice job, Buddy!

7:58 as Rx'd

What does rx'd mean?

Thank you

23/m/170

As RX'd

6:01

Crossfit Vancouver

28/M/5'10"/185#

as rx'd 7:23

36yom/6'/200

9:13
as rx'd

not there today

fell through one of the dips and almost tore my arm from its socket. Ouch.

Wow you guys have some good times!

m/30/155#/5'7"

75# SDHP
20 bar dips

25 minutes even.

Totally failed 2 in on 7th set of bar dips, couldn't finish them at all.

17:40 as rx'd

M/30/6'4"/225

m/31/250#

8:10

21:41

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

33/m/185

sub reg dips 1:1 ('cause I suck at dips)

15:02

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

14:00

Did a mix of today W.O.D. and yesterday's challenge thing.

27/m/71"/195lbs

Sumo Deadlift high pulls 95lbs
thrusters 95lbs
pull ups
Dips
burpees....

All for 7 reps... 5 times through and it took me approx 18:30.

thanks and keep up the good work.

robert.fraser@usmc.mil

M/45/6' 225

10:35

As rx'ed

7:40 as Rx'd

m/35/238
subbed bar dips x 3 sdhp as rx'd 17:35

9:28

#416

As prescribed

32/male/165

as rx'd 9:56

M/38/187/70"

CFWU x 1 light on dips

7 rounds, 10 reps each
95# SDHP
Ring Dips (jumping assisted after first round)

14:57

7:22
sub'd 65# sdhp
jumping ring dips.

took 3 minutes off my last time

Played around w Ovhd squats - 185 x 3, x 5; will get to the body weight Ovdh squat soon. Paul

9:22

51/197

7:46 as Rx'd.

most dips assisted
9:35

31/M/6'0/190

Practice: Double Unders, HSPU, Overhead Squats

Train: As Rx'd - 10:13

Excellent workout. Got first three rounds unbroken and then hit failure consistently at 4 ring dips for remaining rounds. Remainders were singles.

12.53

9:26...used 75lbs for first two sets, then had to back down to 65lbs. All sets were unbroken, but had to rest between a few. Great workout!

4:11 as rx'd
Sub 4 next time. Just able to straighten arms now from Lynne, but grip held up surprisingly well.

F/29/5'9/135

7 rounds 10 45#SDHP/10 chair dips

Thought my time of 9:10 was not bad, then realized I should have tripled those dips to sub for ring dips. My triceps are burning anyway though so it must not have been all in vain.

1st time ever trying SDHP; used the 45# bar and plywood training bumpers; so I'd guess its around 50#.

9:10

8:12 bar dips x10

27/M/180

As RX'd...4:53.

M\43\190

13:03 90lb SDHP, first 3 sets ring dips, then regular dips

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

5:04(pr)
old pr=6:22

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

as rx'd

7:56

as rx'd

7:56

30 mins

sub 25 dips
95# sumo dead high pulls

dips slow things down
killed the sdhp

OMG...........second day back
I know I am not on the majority's caliber of CF and that is all good.........gives me more goals to conquer........
I did my rounds in 6:07
Sorry no rings and still no strength so I did the handi-dips off my work bench
I used my 7ft olympic bar with no weights but I definitely sweatttted!

As rx'd:

7:24

more than cut my time in half from last time I did this...of course last time I did bar dips and used a 3:1 ratio for a total of 30 dips each round

M/35/5'10"/205

Me
As rx'd 7:32
SDHPs were solid; The ring dips were broken into singles and some jumping. Shoulders were not up to speed from last 3X WOD

Jules
7:58
SDHPs were 45# bar; Dips were on the parallettes.

13:16

SDLHP were OK, ring dips were weak. Jumping for most part.

AL

2 k row wu stretch

asrx'd

11:29

time really sucked this time for some reason just didnt feel like this wod at 10:00 pm here on the east coast.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

20/m/168

as rx'd

12:07

Didn't have rings so just did regular dips.

9:38

Melissa 31/f/5'4"/130lbs
9:45
3X45lb SDHP, 4X35lb SDHP
Dips on assisted machine

m/29/5'9"/170

8:23 as rx'd

Exploding the hips open like a kettlebell swing or power clean really got the bar moving and minimized the pulling stress on my shoulders.

The only broken ring dip set was the last one. I should be able to shave a minute off next time around. Can't wait for the next time around.

d - 29m/175

8:08 as rx'd

had nothing in the tank for this one

j - 34f/125

12:00 w/ 65#

13:30 as rx'd
SDHP were all unbroken; ring dips were all broken

Raze: just drink a gallon of milk a day. That seems to work AND you can still CF. My .02.

M/34/69"/202
10:21 AS rX'D
was working on good time going into rd 5, but ring dips proved to be the equalizer. Rd 6 and 7 were brutal. My buddy Jay was having a helluva time with the dips too.

M/39/67"/165
11:24 as Rx'd

RX'd

6:20

kk kk kk kk kk kk kk kk
F/44/130/5'2"

12:36
65# sumos, all ring dips -- which got super UHHHgly and broken into 2's & 1's but I'm countin 'em lol. I went up 10lbs for the sdlhp's so I'm happy wit dat.

13:56 as rx'd

5'11/ 21yom/ 187 lb.

oxygen deprivation every time

only had 25lb dbs, so i subbed 15 reps for 10, probably should have done 20 reps
10:05

m/21/205

As rx'd (subbed 15 normal dips for ring dips on last set)
15:25

M/205/6'/254:49
As rx'ed

24M/6'6"/255lbs

9:32

SDHP were light. Dips were a different story. Did the first 2 rounds as rx'd and the last five with jumping dips.

16:18

SDHP 95#
subbed 30 dips for ring dips felt a little excessive by round 5 and I had to assist a bit with jumping for the last 2 sets. The SDHPs felt absurdly easy compared to the dips, next time I will go a little heavier.

Sub'd 15 Dips for ring dips....

13:42

SDHP @ 65
Ring Dips as Rx'd

9:18

M/20/143lbs

SDHP's were done as Rx'd
Ring dips were subbed with 20lb weighted dips

8:55

14:55

Used 75lbs for scale and regular dips for substitutions.

21/m/195#/6-2

12:57

had to sub 30 regular dips for the rings
the gymnasts would not share their equipment
they were afraid

M50/197#

Warmup: 2000M row + CFWU (row time: 7:30, avg 245W, last 500M -- 289W)

WOD: 13:44 with Mods

Mods: used 2-40#DBs for SDLHPs and 2x reg dips (i.e. 20 reps per round)

Notes: Performed 080228. Last time, with no mods, 12:00. Probably the row was more than a warmup. Using DBs instead of barbell was more difficult because my legs were farther apart and not as effective.

Split times: 0:47/1:38/2:13/2:32/2:39/2:27/1:27 -- seems like middle rounds could have pushed harder based on round 7 time.

39/m/193/73"

CFWU as Rx'd with light dips

4 rounds (ran out of time)
3:1 dips with 45# assist
11:57
(Time is not real b/c of "walk and wait" at Globo Gym. But this is a big advance from Nov 07. Whoo Hoo!)

M/42/170/70"

11:08

Sub 20 reg dips for ring dips

about 22:05 used clock @ gym

All sdhp unbroken
Did 7 sets of 20 reg. dips all sets broken but I can see drastic improvements in my strength. First time I got 9 strict pullups. Getting better!

well… did the last four rounds in 3:22, but the guy with the watch started it in the beginning and didnt look to see if it actually started, so I dont know what I got.

34 M/170/70"

As RX'd

7:28

This one was awesome!

7 rounds
- 10 Ring dips
- 10 95# SDLHP (from mid-shin height - no bumper plates)
time: 19:01

No problem with the high pulls, but I had to start breaking up the sets of dips as of the second round, and I was reduced to doing nothing but singles by the fourth or fifth. By the last round, I think the dips took me easily 3 minutes, and the sdlhps took maybe 20 seconds.

I then took a client through it, and when I told him I was going to assist at the feet for the dips he asked "can't I just put my feet on that bench and use that to assist?". Duh. I probably could have done this efficiently enough to get a better MetCon workout if I had done that. Oh well, live and learn. And, yes, I'm sure some of the more experienced CFers have already figured that one out :)

4:49

Rx'ed

Last post got messed up

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

Time: 6:55 as Rx'd

Dips and pushups are my greatest weakness right now. Ill have them up to a new level before this wod comes around again.

Jared (26/5'7"/135)

As Rx'd: 9:31

Way more pleasant with rings than with 3:1 bar dips! Cut time by more than 1/2, though metabolic cost was much higher.

Candi (24/5'3"/125)

4 rounds:
10 35 lb SDHP
10 bench dips

10:24

14:55

10 x 95 lbs (as Rx'd) on Sumo-deadlift high-pull
10 assisted regular dips

7 Rds 10 Reps
45# bar (have never done lifts b4, to avoid injury and make sure of form)
bar dips (have no rings)
Timed @ 12min 05 sec.
32/m/176 (was 185 3wks ago when I started CF)

I am doing this alone at my house, there is not a CF gym around here. So hopefully I pick up most of the details on video. :)
I haven't had any real exercise in 10yrs. slowly and surely i will make a come back. I'll more likely put wt on the bar next time atleast 10# more.

10:54 as Rx'd

11 sec faster than last time. Sdhp all fast, smooth, and unbroken, ring dips uhhh not so much. Trying to get better at these still. Good through second round, 5-3-2 in the third and fourth,2s and 3s in the fifth and sixth, 2s and 1s in the seventh.

28/m/200#

as rx'd
8:23

Subbed 65 lbs with new bumper plates for SHDL, and pullups for dips...did about 150 dips yesterday, and shoulders and pecs are sore. 11:59.

20/m/148

As rx'd
15:25

31/m/200

used 115lbs for SDHP

SDHP started to suck at round 4

9:11

SDHP unbroken
subbed 20 bar dips, eventually broken into sets of 2 and 3.

36:34

10:37 w. 75# SDHP

22yom - 178lbs - 6'4"

6:40

misread the rx, did 75 lb sdhp.

Still, I liked this one.

7:06 as rx'd.

SDHP unbroken
Dips
rd1 - 10
rd2 - 10
rd3 - 5/5
rd4 - 5/5
rd5 - 5/3/2
rd6 - 3/3/2/2
rd7 - 3/3/2/2

Also, I posted earlier asking about no being able to get in touch with Garage Gym Store. Lisa called me tonight and was very helpful.

M/40/6'2"/195

As Rx'd

10:45

Pre: Usual wu's.

WOD: 19:37. Avg. HR: 153. SDHP as Rx'd, unbroken. No rings for dips. Sub.'d 3:1 bar dips through 3 rounds; 2:1 all ensuing (HR kept dropping waiting for strength to return), which included kipping and jumping as needed. Killer.

Post: Stretch!

F/26/124/5'6"

45#, dips with rubberbands
14:38

16:34....Ring dips need a lot of work!

36yom
5'11"
156lbs

22/m/71"/155

14:02 subbed 20 dips for 10 ring dips, i need to get some rings

CFWU 10x1

31:50 as Rxd

M/205/36

as Rxd 5:24

I think this workout was taylor made for me. I really paced myself at the start since it was my first time at this one. Did it one more time thinking I missed a round and scored 5:39 the second time.

don't have rings, so i did assisted dips with 20 lbs
18/m/6'1/245
10 sdhp
30 assisted dips

21 min

Time was 11:31, had a bit of a scare in the weight room, time could have been a little better.

J's time was around 22.5 minutes.

22/m/6'3"/180

as pxd: 10:30

finally got to use my new elite rings! :) and my starting strength book finally got here!!! what a good day :-D

13:43 with 60 lb for SDHP

M/35/140/5'-5"

as rx'd @ home 14:24

Subbed bar dips for ring dips (1 for 1)
13:02

27 minutes, 49 seconds

6 rounds
Sumo deadlift, 65 pounds, 10 reps
10 parallel bar dips (30 the first round)

28+ minutes--the gym closed

10 SDHP
10x4=40 dips

the dips took forever, can't wait to get rings.

6 complete rounds of SDHP
5 complete of dips plus 20 reps

12:46
41/f/113#
60#sumo/20 bar dips

crossfit is freakin awesome! I just started 3 months ago and results are incredible!

5'3", 152 lbs

6:45 as prescribed

I had to do without rings this time, which makes it easier. My time was between 9-10 minutes. I didn't have a stopwatch either, just a wall clock.

Kizer
26/m/240 something

95lb SDHP x 10
10 unstable dips
7 rounds
10:03

YAY!

now i'm pooped...nite nite

As rx'd: 6:10

140#/20yom

19:23 as rx'd

dips definitely slowed me down. I got that burning feeling you get in your lungs from sprinting.. but all over :]

BW 70kg

9.24
SDLHP 40kg
Ring Dips

29/M/200/6'2"

as Rx'd 7:05

29/M/200/6'2"

as Rx'd 7:05

M/43/6'1"/170 lbs

22:44, subbing 10 SOLID, pure form, deep dips for the ring dips. One day, I will get to play on the rings, and I'll see for myself what the difference feels like.

First time doing Sumo Deadlift High Pulls. Of course, I re-injured my old shoulder injury by not getting the form/movement right at first, but I kept going anyway and finished the WOD. Gawd, people stare and whisper at the gym when the WOD calls for weird looking, unusual exercises!

I will keep trying, and hopefully my times will start to go down. I look at the times posted on here, and it makes me feel like I will never be up to CF standards! I keep trying!

M/43/6'1"/170 lbs

22:44, subbing 10 SOLID, pure form, deep dips for the ring dips. One day, I will get to play on the rings, and I'll see for myself what the difference feels like.

First time doing Sumo Deadlift High Pulls. Of course, I re-injured my old shoulder injury by not getting the form/movement right at first, but I kept going anyway and finished the WOD. Gawd, people stare and whisper at the gym when the WOD calls for weird looking, unusual exercises!

I will keep trying, and hopefully my times will start to go down. I look at the times posted on here, and it makes me feel like I will never be up to CF standards! I keep trying!

M 37 5'10" 150.5#

CFWU with squats & KB Swings, then:

7 RFT: 10 SDHP (53# KB), {10 pushups, 10 chair dips}

14:37.85

~13 mins. Had to do normal dips no rings at my gym. Very tired/sore now

m/36/175

30:46
Sub'd 75 lb sdhp, could have done the 95.
Sub'd 2 to 1 bar dips.

M 24 5'11'' 196lbs

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

7:06

M 24 5'11'' 196lbs

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

7:06

m/27/174#/5'10"

Sub'ed 65# bar for SDLHPs.
Ring dips degenerated to jumping the last few rounds.

t = 15:48

30/m/175/72"
subb'd 2 to 1 bar dips, 22:47

M/29/185/6'2

subbed 65# sumo deads/high pull and bar dips on assist machine set at (-75) for first 3 sets, (-90) for least 4 sets.

15:37

My arms were killing me at the end.

11 min

M/45/6'/196

Scaled:
7 rounds
45# SDHP 10X
10 Incline push-ups

12:35

20 mins C2 warm-up (to flush the legs after yesterdays Gym Jones w/o) then

9:49

enjoyed this one (not) was doing okay up until round 5 then bam,ouch started puffin' like a steam boat.

Did ok for the first 4 rounds, straight through on lifts and 20 dips (no rings, and can't do 3 for 1 yet).
Last 3 rounds were broken up
5-5 lift
10-10 dips

total just under 30 min. Need to get a stopwatch/heart monitor/wristwatch thingie.

Oh, and need to get in better shape.

hi from sunny Scotland[not],chucking it down as usual. as Rxd 7:50 . first time trying this one ,took the lining off my throat breathing so hard ! good pain !

m/30/76kg

as rxd
15:45
Ring dips after rnd 3 killed me disapointed

Subbed 2xchair dips with feet elevated for ring dips. 40k sdlhp.

11:31mins

as Rx'd
12:24

5 rounds
45lb sdlhp 10 reps
Reg bar dips 10 reps
Approx 15 min.

9:54

27/6'8"/210

21:46 with 210 bar dips.

9:00

Halved the workout, trying to get back into the swing, didn't want to make myself too sore. :) That didn't work.

www.angrydalty.com/crossfit.htm

As Rx'd: 12:14

m/40/176cm/68kg

As Rx'd

12:00

Mike F.

as rx'd 15:52

F 13 67" 139

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps SUB 30 pounds
10 Ring dips SUB Gravitron Dips

7:41

7 rds (1st w/85#, 2-7 w/65#)
7:20

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

9:42
---------------------------------------------------------
Compare to 071113

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips SUB 30 dips

15:14

CFWU x 3 sans dips

5 rds. as Rx'd

8:00

Forgot watch and didn't time, but did60# on dips on gravitron and 45# on SDHP

as rx'd on rings

11:08m

6'/M/185

1):36
2):53
3)1:42
4)1:25
5)1:59
6)2:32
7:1:56

Day behind' 31/M/195

5 rnds (makeshift rings broke)
95lbs. sdhp
10 ring dips
7:00

9.26 as rx'd

42/169

First time with this WOD

15:53, haven't done ring dips in a while, it showed.

28/m/205

14.05 as rx'd

40 y/o M 6', 185#

As Rx'ed 7:25

Unbroken sets up until rd. 7 dips.

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps SUB 30 pounds
10 Ring dips SUB Gravitron Dips

6:53

44 yom and 284#

On 1/29/08: 7 rounds for time of 115# SDLHP, 10 reps and 15 paralette push ups

16:48

m/37/178

7 rounds:
95 # Sumo DL w/ high pull
Subbed 3 reg. dips...ordered rings last night
last 30 of 210 dips my arms were numb, went to jumping dips

19:27

First time with this wod. the guys in the video made it look so easy. I've got a lot of ring work to do.

I worked on for for this one, SDL @ 85 LBS subbed ring dips for reg. dips.

I worked on for for this one, SDL @ 85 LBS subbed ring dips for reg. dips.

13:55
95# sdlhp
regular dips for ring dips

23/m/ ~195lb
9:35
as RX, first time on rings

26/M/185

Subbed 2 bar dips for each ring dip

18:06

10 minutes 5 seconds

10 minutes 5 seconds

10 minutes 5 seconds

42/M/175

10:46

First day back after taking a week off to give my knees a break, because I was having alot of pain in my knees with all the deep squating and running. Really suffered, was only able to get through 3 rounds before feeling sick and dizzy.

95# sumo deadlift high-pull 10 reps
subbed 3 bar dips for 1 ring dip total 30 per round

only finished 3 rounds
time 13:00

hope to feel better with the squats this morning.

47/198/m

As Rx'd 13:35

35/f/155

5rnds:
10 20# SDHP
21 dips (125# gravitron) (7 ring dip sub, so yes, fewer AND assisted. Didn't help.)

18:46

Dips KILLED me. Must add them to my warmup.

M/45/5-9"/155lbs

7 Rounds:

SDHP = 80 lbs
Dips = 15 regular

21:52

8:09
Bar Dips for Ring Dips

31/m/6'4"/220lbs

26yo/F/5'6"/99lbs

17:30
SDHP - 20lbs
Dips - 100lbs on gravitron

m/26/215/6'4"

11:30

19/m/190

a day late...

as Rx'd

7:46

Unbroken sumo pulls, but the dips killed me, had to break it into sets of 4-3-3 after the 3rd round. threw up a few minutes after finishing, but i'm happy with my time.

RX'd
8:30

30/M/5'5"/168

I hate it when the gym is crowded
7 rounds of
10 reps of 95# sumo deadlifts high pull
subbed in 10 pullups and 10 dips for the 10 ring dips

total time: 13:39

the jogged a mile 7:32

32/m/210/6'5"

Subbed 3:1 bar dips

26:23

SDHP easy, 210 dips a real bitch. This workout convinced me I need to get rings and I will just have to find a place to connect them.

27/230/78"

as rx'ed: 8:42

last time over 11 min. subbing 40 lb. bar dips 1/1

36m 205lb 6'4
wu x 3
rx 8.15

41/170/5'8"

As rxd: 13:15.

The SDHP's were quite easy. Almost all the ring dips were broken sets though. I wish you could have seen all the stares as I walk in my gym with my own set of rings. Funny.

m/168/30
As rx'd 7:50

I want to get sub 7:30 next time

Tim:

pre: double unders, Burgie, GHD, GHR, pullups

wod: 10:42

I think I did better last time, too lazy to check.

6:24 as Rx'd.

5:17 rx'd

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

12:21

I'll do the back squats later today.

35/M/180
CFWU
WOD as Rx'd
10:58

no rings so dips instead

a painful 12:14

lower back is no good right now

174 lb / 28 yom / 5'10"

5:10 as rx'd

M/41/141

8:18 as Rx'd
SDHP as Rx weight really really hurt. I suppose that's a good thing...

2*10 unanchored abmat (towel) situps

OH Chin-up on gravitron:
5*3 reps @ -50k
1 RM -43k
failed attempts on -36k [50% of BW]

It was much harder than I expected, since I can do chin-ups pretty easily. A different movement. Nervous system was FRIED afterwards, I was literally twitching...

sub'd 3 rgular dips for ring dips:

29:00

9:43

Practiced muscle ups after. Able to get three by starting in kneeling position and letting feet drag behind me on the ground.

32/m/215
First time doing ring dips... may explain when I went to look at my split times it showed I only did 6 rather than 7.. doh! My dips werent that deep, subbing any amount of parallel dips for ring dipps is not comparable

Anywho.... 7:54
1 :50
2 1:13
3 :56
4 1:06
5 1:11
6 1:21

Probably woudl have been 9

m/28/194

Sub'd 3:1 bar dips, since there were no rings, otherwise as rx'd
14:52
All SDHP were unbroken, dips got pretty tough toward the end.

34/M/168#/6'0"

WU: light, pullups, sits, OHS, dips, stretching
WOD: 7 rds for time
10 95# SDHPs
10 40# weighted bar dips

(13:45)

No rings so I subbed bar dips with a 40# DB between my feet. Really slows me down quite a bit, but being that I'm naturally built more tall/thin I'm always happy to try to add a little raw "baby huey" strength. I personally like the weighted dip sub over the 3 bar dips per ring dip.

around 19 minutes...stopped to fix rings...should have.

34 m 215

no rings so I had to sub in regular dips

14:19

Had to sub in negatives at the end, was gassed bad!!!

Jodi (F/29/105)
500m row 2.17.1
Mobility Drills

Notes: used 65 pounds for SDHP
Time: 10:26 (PR by 5:34)

M/39/180/5'10"

12:35
subbed bar dips: 1st set of 40, last six sets of 10

1st cardio workout after antibiotics for broncihtis/sinusitis

&&&&&&&&&&

29M/5'6"/163#

12:36 as Rx'd

13:39

12:45 as rx'd... a whole 4 seconds faster than last time

12:45 as rx'd rotating betweeen ring dips and SDLHP with Frank

Still getting over this damn cold. Just did regular dips 1:1 (instead of subbing 3:1). And only did 40lbs. for SDHPs.

10:25

slade 17yom
6'1 195

as rx'd: 8:13

smack 17yom
5'4 125

8:03 45#sdhp ring pushups

WU: a few miles X-C ski
WOD: subbed bar dipsx3 and 2x45lbs DB for lifts. Time = 13:30

as rx'd - 9:10.

m/42/5'7"/170

cfwu x 3

7rounds
95# sdhp x 10
10 rings (subbed 15 reg dips)

19:20

32yom@195lbs
sub'ed 3 dips for every ring dip (210). All else as RX'ed.

13:23

started crossfit just over a week ago, so didn't go as Rx'd

32/m/5'8"/165

7 rounds
65# sdhp x 10
10 reg dips

9:09

26/m/195
as r'xd

7:55, i liked this one, forearms were burnin by the end from the sdhp

14:47 vs
19:54 11/14/07

10 min ellip wu 19/19.

25m/167

Beat my last time by 6:35

16:56

25/M/6'2"/200

7 rounds for time:
10 x SDHP 75#
10 x regular bar dips

10:38 (pr)

My last time was 13:31 using same subs...I'm making some Crossfit type progress. Soon I will do this as rx'd...used subs today to keep the intensity up

7 rounds
95# sdhp x 10
no rings (subbed 30 reg dips)

scfd9606/m/38/197 = 16:00
scfd9607/m/37/173 = 12:15

31/m/6'2"/206

Did this on 2/29.

As Rx'd = 12:10

Kipping dips helped, thanks for the vid.

Phil 4:13

modded
kb swings instead of sdhp me 1.5pood joe 1pood
ring dips
tabata style 8 rounds
me 75ring dips 82kb swings
joe 53ring dips 84kb swings

7m50s each joe's first crossfit workout

35yo/180cm/86Kg/M
7rounds 8mins

23:50
60# SDLHP
40# assist PU did 2x the rxd amount, they weren't ring dips

m/45/174

3 dips per ring dig

34:30

Jeff @ home
w/ 20# vest
7:45

36/m/210

as rx'd

10:58

39/m/175

as rx'd 9:37

form out the window sets 5-7

as Rx'd 9:10

34/235/6'3"

subbed 2 parallel dips for ring dips

22:00

I'm still getting over a cold + I'm getting new to crossfit so I just did 4 sets and I just did regulare dips

100# sdhp
sub reg dips 3:1

9:41

definitely think ring dips would be faster

Charity-
65# SDHP
10:07

Age 52/BW 250# Bench dips subbed 3:1 for ring dips, felt strong = 16:06. Last time 24:18.

29 yom 222#
This was tougher than I thought
not that I thought it would be easy

as rx'd - 9:52
Beat my 10 min goal
OPT is a sicko

12:08 - I suck at ring dips. I guess it's time to incorporate them into my warm-up.

scaled to 68#SDHPs and subbed 30 regular dips for each set of 10 ring dips
22:53

34/m/189 (gained 4lbs)

13:50

1st 3 rounds straight
last 4 rounds split the sdhp and dips
all rounds straight bar dips (no rings in the gym)

M50/170

10:35

CrossFit Snohomish Trainer-Jeff Vale
As Rxd 16:40

13:21
at gym 65lb, reg dips

28/m/180lbs

as Rx'd 13:56

44/m/154#

9:54

5 Rounds
95 LB. SDHP
Bar Dips - 20

13:09

Strong w/ the SDHP. Suffered on the dips. 20 in 1st round. Broken into 5 for the 2nd round. Last 3 rounds, broken into 3 and 2 and only completed 10 on those rounds. Next time 7 rounds, 10 bar dips.

T
7 Rounds
40# SDHP
10 Bar Dips
17:01

A sad 17:55

m/27/225
first two rounds were on rings, next five were on dip bar.

11:33

this was a tough one for me. very nice, I think it needs a name.

M 25 6'1" 190
Crossfit Rookie

14 min

95 lbs x 7 x 7 Bar dips x 7 rounds

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

1st 2 rds as Rx'd
half way thru 3rd rd had to scale down to 75# for sdhp

8:02

$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

M/39/185

Subbed regular dips at 3-for-1, though the dips were shallow because of a still-healing shoulder.

12:10. A minute and 20 seconds better than last time out.

More better faster

13:19

On rings

2:1 dips

20:14

59/m/175

11:10
7 rnds: 10 reps each per rnd
SDHP: subbed 65#
ring dips

8:55
12 Standard Dips

Did the following today:

Warm-up:
7 minutes of rowing
1 Round of CFWU

WOD:

7 Rounds of

95lbs Sumo-Deadlift High Pull, 10 Reps
Assisted Dip Machine @ 16, 10 Reps

Time: 16:35

My Thoughts:
-I am proud I did the SDHP as Rx'd.
-I need to work on my Dips.
-I probably can have a quicker time if I did not have to walk from one side of the gym for the dips. I will try to shorten the distance from one exercise to another.

Next time I want to try the WOD as Rx'd.

20:35

Subbed 30 parallel bar dips for each round

subbed 20 bar dips for ring dips

14:45

110 pound SDHP, x10
Ring Dips, x10

11:15

nice one...

5:41 as rx'd

all unbroken except last dips (8/2)

used straps on SDHP to help elbow tendonitis

R1: 41.94
R2: 46.46
R3: 49.71
R4: 47.80
R5: 48.79
R6: 52.69
R7: 52.75

Finished with a few 95# squats, frog stands, and planches.

13:43 w/ some assist on ring dips

m 35 bw 160

done at crossfit
still nursing bulged disc injury.

scaled to 45 pound SDHP with solid form.-- can't round back at all or it hurts.

Ring dips as RX

11:20

13:53 as rx'd.

30 yo m
127lbs
65lbs pull
Regular Dips
8:58

As R'xd - 9:52 PR by about a minute

34 M 195

As Rx'ed

11:40
dips took a most of the time

7:29, ax RXed

45# SDHP
Jumping ring dips
8:10

CFWU

95 lbs

had to use bench dips bc of no rings or dip bars
only could do 15 per set

34/F/115

Lisa: about 20 minutes.

Subbed jumping ring dips and #65 SDHP. Described this as "an ass-kicker." Wait till she tries Eva!

17:40
wu=run 10 mins, xfwux3 easy on dips and ohs

37/m/165

3x 3 muscle sn + 3 OHSs 65#-75-85,
5x 2 sn from floor 75#-80-85-90f12-95

7 rounds for time of:
65# SDLHP, 10 reps
10 Ring Dips
13:50

first time using the rings and they were great!

did the dips with my feet touching the ground for some stabalization. and only used a 45 lb bar.

8:20

3xcfwu sans dips

as rx'd
7:11

looked at my watch when i thought i had completed 7 rounds and it said 6:03, so i figured i miss counted.

As rx'd 10:06

cfwu x3 minus dips

7rds
95# sdhp x 8
bar dips x 10

15:00

NRNRNRNRNRNRNR

m/33/205
cfwux3 sub pushup for dips
as rxd
10:12

CrossFit Snohomish - Trainer Jeff Vale
As Rxd
26:12

17 days in India
15 flights
7 cities
food poisoning
the runs
and the dirtiest air you have ever seen!

Watching this video from my Madras hotel room made me feel a lot better.

Freddy you are a beast!
OPT - beast X's 2

13:32

was interrupted by one of my wife’s clients for a minute or two

as RX'd

10:20

dips were not very efficient

M/35/220

14:30

Not good, not bad.

15:20

30kg, and sets of 10 somewhat jumping parallel dips, seeing as i can only do about 5 continuously.

11:44
M/33/173

11:45 ring dips broken after 3rd set

13:40 as rx'd

11:48

Olivia
95 pound Sumo-deadlift high-pull, 10 reps (subbed 55lb bar)
10 Ring dips (subbed slings and feet on a chair)

12.55

as rx'd

8:15

5:24 as rx'd - new favorite wod

3/2/08 - 14:14 as rx'd. Getting good at ring dips.

7:44

WOD: 6:55

then 20 lb. wall ball 1 minute on, 1 minute off - 33,32,30

3 rounds for practice
5 squat snatches + 5 ohs at 85 lbs.
13 ring pullups
10 gh situps with 5 lbs.
5 hspu
10 gh b.e. with 5 lbs.
10 20 inch box jumps

as rx'd: 11:02
high pulls unbroken
last two sets of ring dips broken 6,4 and 6,3,1
started out w/ strict dips

43/m/165

10:12

PR, last two ring dips broken

70#sdlhp
20 bar dips
19:15. DIps were burning. Fatigue was bad today in the arms.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

43 m 210#

as rx'd 10:41 first time with this one. homemade rings-gotta do something about the webbing-rubbed my tris rawwww.

working through last two rest days is gonna kill me on tomorrow's linda.

75 pound HP- 30 bench dips- 7 rounds- 17 min.

Heavily Scaled 18mins.
5 rounds, 88# (40KG) sdlhp + 10 bar dips. Last few rounds of dips dragged feet for help.

7 rounds for time of:
110lbs/50kg Sumo-deadlift high-pull, 10 reps
10 Bench dips

11 minutes 8 seconds

85lb sdhp
ring dips

6:51

23/M/150

9.11 As Rx'd.

27/m/190

CFWU x 1

WOD: subbed 15 regular dips for ring dips (I know that isn't the standard sub, but I need to work on my dip strength).

Otherwise, as rx'd: 16:01

shoulder still screwed and 3rd day on the Velocity Diet.

no energy!

7rounds for time:
89lb sdlhp 7 reps
"diamond" pushup 20 reps

14:30

m/28/170

3 dips: 1 ring dip

37:34

30/M/197

sub 2 strict bar dips for 1 ring dip

15:15

CFWUx3 (no dips)
9:33

Matt 10:10 2x10 dumbbells, dips on bench w/ legs elevate on chair

33 M 205lbs

18:15 as rx'd

CFWUx2
95lb Sumo
20 bar dips
7 rounds
16:20

23/m/5'8/170

As Rx'd

Time was somewhere between 10:30 and 12:30... I got caught talking to a future CrossFit prospect during this one and didn't stop my clock while we talked. Actual time WITH the conversation was 13:10, but we talked for (what-seemed-like-forever) at least a minute or two. On a good note though, I think they were convinced to give CrossFit a try! Good luck to them.

as rx'ed

10:36

25m/6'2/190

15:40 I lost count, and did an extra round for insurance so either 7 or 8 rounds. First time back from a long hiatus. Had to stop and get floor mats to put under barbell because people didnt like the noise of bar hitting the floor, tried to do strict dips as long as I could. This was a good wake up call.

anyone else in Fort Collins CO? epwittenberg@gmail.com

~15 minutes

26/m/5'9"/165lbs
CFWU 3x10 (w/o dips)
subbed bar dips for ring dips
5 rounds (thought it was 5 until i came to post my record)
20:18

12:19 PR (previous was 13:42)

11:00 as prescribed

did this on the day prescribed...just posting late
laura...11:13 (ring dips asstd. & sdhp's @ 65lbs.)

26/m/6'3/170#

Subbed 85# SDHP's

12:22

25/M/182

as Rx
10:58

Posting late:
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (subbed 20 bar dips)

Time: 27:38. Compares to 30 minutes when done at home with my rings (where I had to walk between my front and back yards). For me, 2-1 is comparable.

15:48. Subbed 20 regular dips for ring dips.

Saturday March 1st
As rx'ed 10:55 (Last time was 16:13)
Dips much stronger now

Josh 7:05
SDHP alt 16 and 24kg kettlebell
Ring Push ups

Michael 6:30
SDHP alt 16 and 24kg kettlebell
Alt Ring Dips and Ring Push ups

Richard H. 7:41
SDHP 24kg kettlebell
Ring Dips

20 #1 bar high pulls
20 dips per rounds

~13 mins

34M180

sub bar dips (1:1)

17:30, much better than I expected, and though winded the last two rounds, could have done a little faster. Try ring dips next time, or perhaps 2:1

34F128

11:00
sub assisted bar dips (1:1)
sub 40# sdhp. More weight next time

As Rx'ed 8:00.14

m 41 232 6"4"

12.34

Mike K:

sub 80# SDHP and PUs

9:19

Jessica K:

sub 50# SDHP and PUs

9:53

CFWU, but only 1x
situps to 10 degrees below horizontal
100# assistance on pullups and dips

WOD
10 sumo deadlift high pulls 65#
30 dips with 120# assist
x7

24:33

10 sdhp @ 95#
30 dips on dip bar

15:38

EEJJEJEJEJJJJJEEEJEJEJJEJEJEJEJEJEJ
M/34/170
15:45

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 dips
13:57

36/m/148/67"

95# SDLHP
30 regular dips

7 rounds

27:51

Dips tooked the longest time

m/34/5'9/177

CFWU - 3. Did pushups instead of dips on last 2 sets.

As rx'd.

13:09.

SHLDP were good. Never set weight down. Had to stop on rep 7 a couple of times. Good hip explosion. Middle of back nice & sore the next day.

Lots of burn on ring dips. No kipping. All strict.

Dedrick - 9:58

071113

sub 3x bar dip for Ring dip
30:39

080228

same

29 min

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 ring dips
8:36 as Rx'd
toebud

10:56 feet on bench for ring dips

m/27/6'2"/215

CFWUx3

11ish as Rx'd

26/M/165

18:00
Subbed bench dips for ring dips.

cfwu x 3
wod as rx'd w/ 1 extra rd
8 RDS in 21:07

CFWUx3
-sub'd 30 reg dips w/70-lb assist - these took forevs
-26:27 (21:34 last time, but w/90-lb assist on dips; also, very dead today from "Linda" yesterday)

46/M/165 lbs

As Rx'd 10:15

My first time with this workout. I was kind of hoping for a sub 10 minute. Maybe next time.

25kg sdhp and normal dips, could have done more weight and will use belts for ring dips next time
around 9 mins

Getting better and better now will be better than before in no time.

cfwux2(-dips)

scaled to 85# sdhp

ring dips broken after rd#3

14:09

************************ 03/08

10:40

CSM

9:58

Time: 11.35 mins

Subs: 5 reps into 5th round, switched to jumping ring dips with a slow negative

GREAT WORKOUT

AS RX'D

ABOUT 20 MINUTES

Awesome workout. My time was 13:15.

Just started the whole crossfit thing so I had to sub jumping ring dips my 6th rep in my first round!

7 Rounds:

10 20-kg. Sumo Deadlift High Pulls
10 dips

Time: 11.50

14:39
60 lbs. and regular dips
Increase to 70 lbs. and use rings next time

Behind...BW 132? Mixed w/u

used 53# KB, ring dips solid

16:04, PR by 1.5 min but felt slow...fighting something off today.

Regular dips
25:55

Me: 41yo/M/5'10"/185lbs

Warm Up: 64 HSPU and 64 L Pull Ups

WOD: 15:41

95lb Sumo Dead lift High Pulls: last three sets I broke into 6 and 4.

Ring Dips: I had to do regular dips and I did it one for one. The outside of my right shoulder is hurting for some reason when I am doing ring dips. Very controlled regular dips seemed fine, so I did those. I would have subbed 4 regulars for one ring dip but I didn't want to push it. I know, who cares and I'm whining :>) Also, I made this workout up today, it was the only one that I missed this year and know I'm back on track. I know, who cares. I'll stop writing now.

Have Fun, Train Hard,

Billy

XXXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
misread. did 25sdlhp/set
sub 30 dips
6 rds/27min

Did this on 5/3. Still catching up and a touch of something.

10:35.

45/m/211
12:11
95lbs sumo upright rows x 10
regular dips
bar all over place, have to concentrate on form on rows low back a little tight after

65 # bar
no modification on the ring dips
8:30

M/34/5'9"/171
6:44
as Rx'd
Feb 09

M/24/6'1"/190

DO RINGE SO USED THE DIP BAR

5:00 ON THE DOT

M/18/170/70"

7 rounds:
10 squats
10 pull-ups
10 dips on the parallel bars

17:17

oh yea....
3 sprint laps after
1:36
1:37
1:25

Used 65# as Rxd but still doing negative ring dips.
total time: 12:08
First time using #65lbs now I just have to get my ring dips down so I can say as Rxd. lol ;-)
the bar just keeps moving up!!!

Used 75# Will Increase next time.
Ring Dips but not good, but better than last time.

Time 9:15.

7 rounds - 28:24 minutes
10 Sumo Deadlift high-pull (40 lb)
10 dips (cw 80 lb)