February 28, 2008

Thursday 080228

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

Post time to comments.

Compare to 071113.

OPTvFreddyRDs-th.jpg

Enlarge image

OPT vs Freddy - video [wmv] [mov]

Posted by lauren at February 28, 2008 7:05 PM
Comments

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.

Comment #1 - Posted by: Júlíus at February 27, 2008 7:20 PM

That's a lot of parallel dips.

Comment #2 - Posted by: tks99 at February 27, 2008 7:24 PM

eek, more pullups!

Comment #3 - Posted by: Send513 at February 27, 2008 7:27 PM

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

Comment #4 - Posted by: midge at February 27, 2008 7:28 PM

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.

Comment #5 - Posted by: gaucoin at February 27, 2008 7:29 PM

Another one of my favorites!

Comment #6 - Posted by: Adam W 39/5'7"/176 at February 27, 2008 7:29 PM

uh, nevermind, I am a MORON

(ring dips, not muscle ups!)

Comment #7 - Posted by: Send513 at February 27, 2008 7:29 PM

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

Comment #8 - Posted by: Joe in IL M/23/5'8''/150 at February 27, 2008 7:29 PM

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

Comment #9 - Posted by: Apolloswabbie 6'2" 210 43 yoa at February 27, 2008 7:31 PM

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.

Comment #10 - Posted by: AllisonNYC_23/5'2/125 at February 27, 2008 7:36 PM

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!

Comment #11 - Posted by: Michael McLeish 29/5'9"/160 at February 27, 2008 7:36 PM

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.

Comment #12 - Posted by: Kyle 5'10/m/20/168 Kingston, ON at February 27, 2008 7:39 PM

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

Comment #13 - Posted by: B-boy at February 27, 2008 7:45 PM

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.

Comment #14 - Posted by: McFly - 17/M/158/6'1" at February 27, 2008 7:46 PM

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.

Comment #15 - Posted by: RAZE at February 27, 2008 7:53 PM

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.

Comment #16 - Posted by: ROBERT SUTHERLAND at February 27, 2008 7:57 PM

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?

Comment #17 - Posted by: Terry at February 27, 2008 8:00 PM

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!

Comment #18 - Posted by: headonkey at February 27, 2008 8:01 PM

OPT you are a machine

Comment #19 - Posted by: Rookie M/35/182cm/82Kgs at February 27, 2008 8:04 PM

nice job guys!

Comment #20 - Posted by: Speal at February 27, 2008 8:05 PM

6'6/220/21m

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

Comment #21 - Posted by: tekev at February 27, 2008 8:08 PM

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

Comment #22 - Posted by: sean (crossfittulsa) at February 27, 2008 8:08 PM

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

Comment #23 - Posted by: bkedelen at February 27, 2008 8:09 PM

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

Comment #24 - Posted by: Brad at February 27, 2008 8:12 PM

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.

Comment #25 - Posted by: Spider Chick at February 27, 2008 8:15 PM

as rx'd
14:17
Lots of fun!

Comment #26 - Posted by: deepsnow at February 27, 2008 8:29 PM

Brad: OPT = Optimum Performance Training

You two are monsters, nice work.

Comment #27 - Posted by: MaxG at February 27, 2008 8:37 PM

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.

Comment #28 - Posted by: nadia shatila at February 27, 2008 8:37 PM

Effen awesome!!

Comment #29 - Posted by: JD-/5'10"/175 at February 27, 2008 8:39 PM

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!

Comment #30 - Posted by: Anthony Springman at February 27, 2008 9:07 PM

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

Comment #31 - Posted by: schmurple at February 27, 2008 9:18 PM

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

Comment #32 - Posted by: haitu at February 27, 2008 9:20 PM

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!

Comment #33 - Posted by: Leslie Ap at February 27, 2008 9:26 PM

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

Comment #34 - Posted by: RAZE at February 27, 2008 9:27 PM

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

Comment #35 - Posted by: Robert Patenge at February 27, 2008 9:31 PM

great tunes to a great vid

Comment #36 - Posted by: BONE at February 27, 2008 9:33 PM

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.

Comment #37 - Posted by: freddy c._one world at February 27, 2008 9:34 PM

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.

Comment #38 - Posted by: Adam C Veres at February 27, 2008 9:41 PM


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

Comment #39 - Posted by: Beth at February 27, 2008 9:44 PM

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.

Comment #40 - Posted by: Brent Maier at February 27, 2008 9:52 PM

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.

Comment #41 - Posted by: saulj at February 27, 2008 9:55 PM

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

Comment #42 - Posted by: Burner at February 27, 2008 10:06 PM

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?

Comment #43 - Posted by: gmay at February 27, 2008 10:17 PM

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?

Comment #44 - Posted by: gmay at February 27, 2008 10:17 PM

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!

Comment #45 - Posted by: AlexR/M/27/6'2"/98kg at February 27, 2008 10:22 PM

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

Comment #46 - Posted by: AlexR/M/27/6'2"/98kg at February 27, 2008 10:24 PM

Those are 25's not 45's.

Comment #47 - Posted by: gromet at February 27, 2008 10:31 PM

THATS MY BOY !!!

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

Comment #48 - Posted by: Zac Pine at February 27, 2008 10:48 PM

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

Comment #49 - Posted by: marwan at February 27, 2008 11:33 PM

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

Comment #50 - Posted by: shanedoh at February 27, 2008 11:33 PM

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.

Comment #51 - Posted by: endevor at February 27, 2008 11:52 PM

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

Rory
Camp Hero
27/M/190

Comment #52 - Posted by: Rory at February 28, 2008 12:22 AM

#16, Robert,

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

Comment #53 - Posted by: A Dowst at February 28, 2008 12:41 AM

42:

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

Comment #54 - Posted by: TonyH at February 28, 2008 12:49 AM

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!!

Comment #55 - Posted by: Timbo at February 28, 2008 12:52 AM

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

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

20mins


Comment #56 - Posted by: Helzy (Northern Ireland) at February 28, 2008 12:59 AM

No rings yet they are in the mail.

8:48 with regular dips.

Comment #57 - Posted by: Corman at February 28, 2008 1:45 AM

nice work freddy.

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

Comment #58 - Posted by: ken c at February 28, 2008 1:49 AM

110lb SDHP

20
20
15
10
10
10
10
Bar dips

8.40 with good rests btwn sets

Comment #59 - Posted by: Michael 25/M/81k at February 28, 2008 1:53 AM

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

Comment #60 - Posted by: boosmith at February 28, 2008 2:08 AM

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

Comment #61 - Posted by: pedro barrera,Scotland at February 28, 2008 2:16 AM

#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.

Comment #62 - Posted by: gina johnson at February 28, 2008 2:29 AM

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

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

Comment #63 - Posted by: duane at February 28, 2008 3:31 AM

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

Freddy = All class

Comment #64 - Posted by: David @ CF Chatt at February 28, 2008 3:36 AM

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.

Comment #65 - Posted by: gorillasoph & girl at February 28, 2008 3:38 AM

13:11

this one killed my sholders! I LOVE IT!!

Comment #66 - Posted by: Tim at February 28, 2008 3:39 AM

13:11

this one killed my sholders! I LOVE IT!!

Comment #67 - Posted by: Tim at February 28, 2008 3:39 AM

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

Comment #68 - Posted by: stick at February 28, 2008 4:11 AM

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

Comment #69 - Posted by: Team Mosul at February 28, 2008 4:16 AM

33/M/195

No rings
bar dips 3:1

12:49

Comment #70 - Posted by: Joe at February 28, 2008 4:24 AM

8.30 as Rx'ed

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

Paul

Comment #71 - Posted by: Apolloswabbie 6'2" 210 43 yoa at February 28, 2008 4:25 AM

#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

Comment #72 - Posted by: Apolloswabbie 6'2" 210 43 yoa at February 28, 2008 4:33 AM

37/m/172

as rx'd: 9:42

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

Comment #73 - Posted by: alex at February 28, 2008 4:41 AM

43/M/75"/200

"Michael"

19:38

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

Comment #74 - Posted by: Pesqueso in NoVA at February 28, 2008 4:45 AM

21m/6'2''/190#

9:50 as rx'd

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

Comment #75 - Posted by: skinnyputts at February 28, 2008 4:50 AM

4:36 as rx'd

bwt-164
34 yom

Comment #76 - Posted by: OPT at February 28, 2008 4:57 AM

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

Comment #77 - Posted by: bhub at February 28, 2008 5:00 AM

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

Comment #78 - Posted by: Ron F. at February 28, 2008 5:05 AM

#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.

Comment #79 - Posted by: annlee at February 28, 2008 5:11 AM

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

Comment #80 - Posted by: MP at February 28, 2008 5:13 AM

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

Comment #81 - Posted by: MichaeltheBeerGuy at February 28, 2008 5:19 AM

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)

Comment #82 - Posted by: JuanMurphy at February 28, 2008 5:21 AM

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

Comment #83 - Posted by: JFG at February 28, 2008 5:21 AM

bw: 184

As rx'd: 7:34

Previous: 8:20 on 11/13/07

Comment #84 - Posted by: Rick510 - CrossFit Clarksville at February 28, 2008 5:22 AM

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

Comment #85 - Posted by: eamon at February 28, 2008 5:22 AM

These guys are inspiring! OPT=my hero.

Comment #86 - Posted by: MattheRat at February 28, 2008 5:23 AM

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

Comment #87 - Posted by: Steve from Steve's Club at February 28, 2008 5:33 AM

25/m/155

As rx'd:

10:56

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

Comment #88 - Posted by: Chris Holt at February 28, 2008 5:49 AM

AnnLee...thank you. That worked.

Comment #89 - Posted by: Ron F. at February 28, 2008 5:51 AM

43/f/5'6

cfwu

wod
dlhp 65 lbs

9:03

Comment #90 - Posted by: hanneke_chicago at February 28, 2008 5:56 AM

Straight out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x3 minus dips

11:07 Rx'd

Comment #91 - Posted by: alphasig319 at February 28, 2008 5:57 AM

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!

Comment #92 - Posted by: JDT at February 28, 2008 5:57 AM

As rx'd (w/rings)

M/31/204lb

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

Comment #93 - Posted by: MattM76 at February 28, 2008 5:57 AM

As rx'd (w/rings)

M/31/204lb

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

Comment #94 - Posted by: MattM76 at February 28, 2008 5:58 AM

CrossFit FOB PALIWODA:

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

Comment #95 - Posted by: Burner at February 28, 2008 5:59 AM

33/M/6'0"/185

As Rx'd 12:04

Comment #96 - Posted by: ross & lisa in clemmons at February 28, 2008 5:59 AM

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..

Comment #97 - Posted by: onefinesuri at February 28, 2008 6:01 AM

Optimum Performance Training

Comment #98 - Posted by: J roCk at February 28, 2008 6:05 AM

Time
13:45

Comment #99 - Posted by: TrevorW at February 28, 2008 6:06 AM

10:46
75# sdhp

Comment #100 - Posted by: dcyn at February 28, 2008 6:06 AM

bw 170

subbed reg dips for ring dips

7:10

Comment #101 - Posted by: paulw at February 28, 2008 6:08 AM

26/M/160

7:38 as Rx'd

Comment #102 - Posted by: D.G. at February 28, 2008 6:12 AM

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

Comment #103 - Posted by: Josiah 24/m/6'3/185 in ? at February 28, 2008 6:15 AM

MAWL

ML/216

14:30

Multiple rest sessions during dips

Comment #104 - Posted by: MAWL at February 28, 2008 6:17 AM

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

Comment #105 - Posted by: john g at February 28, 2008 6:20 AM

M/38/77"/216

12:19 as Rx'd

Comment #106 - Posted by: TimB at February 28, 2008 6:20 AM

10:55

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

Comment #107 - Posted by: oushank at February 28, 2008 6:21 AM

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

Comment #108 - Posted by: Wade Smith 47 m 183 at February 28, 2008 6:35 AM

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

Comment #109 - Posted by: M Boyd at February 28, 2008 6:38 AM

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

Comment #110 - Posted by: bckcntryskr at February 28, 2008 6:40 AM

10:46

love cf

Comment #111 - Posted by: kralleyeah at February 28, 2008 6:43 AM

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.

Comment #112 - Posted by: Joel B. at February 28, 2008 6:43 AM

M/34/77"/230
14:28

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

Comment #113 - Posted by: stw19 at February 28, 2008 6:44 AM

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

Comment #114 - Posted by: treyeod at February 28, 2008 6:44 AM

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.

Comment #115 - Posted by: Kelly Moore at February 28, 2008 6:48 AM

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

Comment #116 - Posted by: colleen 31/f/158/68" at February 28, 2008 6:48 AM

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

Comment #117 - Posted by: Bill Stock at February 28, 2008 6:49 AM

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

15:16
ring dips beat me up pretty bad

Comment #118 - Posted by: mark s at February 28, 2008 6:54 AM

As RX'd
9:46

Old School smoke session

Comment #119 - Posted by: FunnyMoneyLoanShark at February 28, 2008 6:57 AM

As Rx'd. 7:42

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

Comment #120 - Posted by: Edwin/25/M/5'8"/170 at February 28, 2008 7:01 AM

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.


Comment #121 - Posted by: Steve from Steve's Club at February 28, 2008 7:04 AM

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...

Comment #122 - Posted by: alex at February 28, 2008 7:04 AM

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.

Comment #123 - Posted by: clemson rob at February 28, 2008 7:07 AM

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)

Comment #124 - Posted by: Jim Evans at February 28, 2008 7:07 AM

used regular dips

8:38

Comment #125 - Posted by: Hale at February 28, 2008 7:07 AM

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.

Comment #126 - Posted by: shiba inu at February 28, 2008 7:18 AM

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

Comment #127 - Posted by: steve hb at February 28, 2008 7:25 AM

#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.

Comment #128 - Posted by: soccerman m/22/183 at February 28, 2008 7:27 AM

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.

Comment #129 - Posted by: Joe R (M/26/5'11"/187) at February 28, 2008 7:27 AM

?? 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?

Comment #130 - Posted by: MRB at February 28, 2008 7:27 AM

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

Comment #131 - Posted by: chewy at February 28, 2008 7:33 AM

m/34/180/71

12:01
as rx'd


Comment #132 - Posted by: Hatch at February 28, 2008 7:38 AM

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.

Comment #133 - Posted by: Mary Ann at February 28, 2008 7:39 AM

16:02

Sub 3x bench dips for ring dips.

Comment #134 - Posted by: McFly - 17/M/156/6'1" at February 28, 2008 7:42 AM

40/f/129

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

15:15

Gotta get some rings!!

Comment #135 - Posted by: LisaAnne at February 28, 2008 7:43 AM

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

Comment #136 - Posted by: jonny(northern ireland) at February 28, 2008 7:44 AM

#57 ken c-

lol you are too funny.

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

Comment #137 - Posted by: nadia shatila at February 28, 2008 7:44 AM

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

Comment #138 - Posted by: Booch 28 / F / 135 at February 28, 2008 7:46 AM

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.

Comment #139 - Posted by: thedannyboy at February 28, 2008 7:48 AM

#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!

Comment #140 - Posted by: Ryan S at February 28, 2008 7:55 AM

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

Comment #141 - Posted by: Damon_CFATL at February 28, 2008 8:00 AM

M/52/184

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

Comment #142 - Posted by: Calgary Colin at February 28, 2008 8:02 AM

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

Comment #143 - Posted by: J roCk at February 28, 2008 8:03 AM

9:10 as Rxed

Comment #144 - Posted by: KSC at February 28, 2008 8:04 AM

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

Comment #145 - Posted by: Ray K at February 28, 2008 8:05 AM

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

Comment #146 - Posted by: Shawn M at February 28, 2008 8:05 AM

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)

Comment #147 - Posted by: Laura DeMarco at February 28, 2008 8:08 AM

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.

Comment #148 - Posted by: dcostolo at February 28, 2008 8:15 AM

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.

Comment #149 - Posted by: Jim D. 47 yom 160# 5'11" at February 28, 2008 8:16 AM

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!

Comment #150 - Posted by: Angela C at February 28, 2008 8:18 AM

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.

Comment #151 - Posted by: LTT 25/73.5"/176 at February 28, 2008 8:23 AM

wow, that hurt.

10:36

Comment #152 - Posted by: dan at February 28, 2008 8:24 AM

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

Comment #153 - Posted by: milla at February 28, 2008 8:24 AM

30/m/190

as rx'd

6:47 (PR)

Comment #154 - Posted by: MWade at February 28, 2008 8:25 AM

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.

Comment #155 - Posted by: moak at February 28, 2008 8:26 AM

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

Comment #156 - Posted by: TJF at February 28, 2008 8:26 AM

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.

Comment #157 - Posted by: Jim D. 47 yom 160# 5'11" at February 28, 2008 8:27 AM

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

Comment #158 - Posted by: Noah at February 28, 2008 8:27 AM

28/m/210

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

7:54

Comment #159 - Posted by: CAM at February 28, 2008 8:28 AM

Where do you guys buy your rings from?

Comment #160 - Posted by: Don at February 28, 2008 8:31 AM

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!!!!

Comment #161 - Posted by: Dena@C2 at February 28, 2008 8:35 AM

29/m/182

As rxd: 7:10

Comment #162 - Posted by: Tattoo Nicky at February 28, 2008 8:36 AM

XFit Warm up 3 rounds

WOD Subbed bar dips. All else as Rx'd

8:47

Time would be MUCH higher with ring dips.

Comment #163 - Posted by: jfdoherty4 at February 28, 2008 8:36 AM

29/m/182

As rxd: 7:10

Comment #164 - Posted by: Tattoo Nicky at February 28, 2008 8:36 AM

21/m/170

First time doing this one.

As rx'd: 10:00

Comment #165 - Posted by: Sam at February 28, 2008 8:43 AM

34/m/151

15:10

Comment #166 - Posted by: PC8 at February 28, 2008 8:46 AM

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

Comment #167 - Posted by: tate at February 28, 2008 8:49 AM

Took one week off

cfwu 3x

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

Comment #168 - Posted by: Maria UT at February 28, 2008 8:50 AM

5:00 as Rx'd

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

Comment #169 - Posted by: MarcusG 5'10" 170# at February 28, 2008 8:52 AM

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

Comment #170 - Posted by: Josh Wagner at February 28, 2008 8:53 AM

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...

Comment #171 - Posted by: sakura at February 28, 2008 8:56 AM

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

Comment #172 - Posted by: Shawn at February 28, 2008 8:58 AM

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

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

Comment #173 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at February 28, 2008 8:59 AM

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

Comment #174 - Posted by: SueAnne_5'6"/132 at February 28, 2008 9:09 AM

As rx'd 14:19

Comment #175 - Posted by: PG - 30/M/5'10"/180 at February 28, 2008 9:16 AM

M/24/175

As Rx'd

15:27

Comment #176 - Posted by: EOMFD at February 28, 2008 9:17 AM

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

Comment #177 - Posted by: verve at February 28, 2008 9:19 AM

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.

Comment #178 - Posted by: Ricky C. at February 28, 2008 9:25 AM

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.

Comment #179 - Posted by: JeremyR at February 28, 2008 9:25 AM

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.

Comment #180 - Posted by: TJN at February 28, 2008 9:26 AM

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.

Comment #181 - Posted by: Gloria at February 28, 2008 9:28 AM

M/6'3"/167lb/27

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

26:03

Comment #182 - Posted by: Chance at February 28, 2008 9:30 AM

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!

Comment #183 - Posted by: katon at February 28, 2008 9:33 AM

29 yom, 180 lbs

10:00 as rx'd

Almost 3 minutes better than last time

Comment #184 - Posted by: Jeff Weltmer at February 28, 2008 9:33 AM

5 min jump rope WU

As Rxd: 8:13

I REALLY HATE SDLHPs!

Comment #185 - Posted by: Rafael (CrossFit PR) at February 28, 2008 9:37 AM

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

Comment #186 - Posted by: Andrea at February 28, 2008 9:39 AM

M/25/210/6'4"

as rx'd; 11:08

Comment #187 - Posted by: ChF at February 28, 2008 9:39 AM

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.

Comment #188 - Posted by: mas at February 28, 2008 9:45 AM

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

Comment #189 - Posted by: JDale M-37-6'2"-178 at February 28, 2008 9:46 AM

95# SDHP
30 bar dips
7 rounds
17:50

Comment #190 - Posted by: Mark R at February 28, 2008 9:49 AM

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

Comment #191 - Posted by: Omaha Ricky at February 28, 2008 9:50 AM

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

Comment #192 - Posted by: dmic at February 28, 2008 9:50 AM

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

Comment #193 - Posted by: Bill Getty at February 28, 2008 9:51 AM

15:53

sub'd 20 reg dips b/c no rings

much harder than i thought going in

Comment #194 - Posted by: Mulcahy at February 28, 2008 9:53 AM

8:13 Rx

Comment #195 - Posted by: john heins 24/m/FL/5'11"/177 at February 28, 2008 9:54 AM

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

Comment #196 - Posted by: OlliS at February 28, 2008 9:55 AM

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

Comment #197 - Posted by: Larry at February 28, 2008 9:57 AM

#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.

Comment #198 - Posted by: Pesqueso in NoVA at February 28, 2008 9:59 AM

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

Comment #199 - Posted by: M/47/5'10"/175 Robert - Spokane, WA at February 28, 2008 9:59 AM

24/m/5-11/230

5:56

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

Comment #200 - Posted by: livefast86 at February 28, 2008 10:03 AM

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

Comment #201 - Posted by: jm at February 28, 2008 10:03 AM


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

Comment #202 - Posted by: deesnuts at February 28, 2008 10:05 AM

9:11
I did 8 rounds unintentionally.

Comment #203 - Posted by: b ring - crossfit richmond at February 28, 2008 10:07 AM

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.

Comment #204 - Posted by: scott at February 28, 2008 10:08 AM

as rx'd 7:39

PR by 3:49!

Those kipping dips make all the difference

Comment #205 - Posted by: headonkey at February 28, 2008 10:15 AM

Week 4- rest. Snowboard.

Comment #206 - Posted by: Camille Lore at February 28, 2008 10:16 AM

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

Comment #207 - Posted by: heymyfree at February 28, 2008 10:16 AM

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

Comment #208 - Posted by: MFFRTO at February 28, 2008 10:22 AM

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

Comment #209 - Posted by: gino at February 28, 2008 10:23 AM

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.

Comment #210 - Posted by: Tim 24/m/195 at February 28, 2008 10:29 AM

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

Comment #211 - Posted by: Roy at February 28, 2008 10:29 AM

46 - 6' - 215#

CFWU x 3 (Good intensity)

As RX'd

7:58


Note to self; Room for improvement!

Comment #212 - Posted by: wtp at February 28, 2008 10:30 AM

as rx'd

9:44

Comment #213 - Posted by: botdoy at February 28, 2008 10:40 AM

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...

Comment #214 - Posted by: D Craig at February 28, 2008 10:45 AM

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

Comment #215 - Posted by: Mosul Moose at February 28, 2008 10:50 AM

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?

Comment #216 - Posted by: Troy / 6'4" / 205 / St. Louis at February 28, 2008 10:58 AM

9:35
Rx'd

Comment #217 - Posted by: Chris from Tx at February 28, 2008 11:00 AM

8:04
subbed jumping ring dips and 65lb SDLHP

Comment #218 - Posted by: LTP at February 28, 2008 11:00 AM

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#?

Comment #219 - Posted by: nutfam at February 28, 2008 11:02 AM

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

Comment #220 - Posted by: Sam L at February 28, 2008 11:03 AM

WOD number 50

11 min. even

Subbed 2 Pood for 95 SHPDL

Comment #221 - Posted by: Chris Puckett at February 28, 2008 11:04 AM

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! :)

Comment #222 - Posted by: Sparky 32/M/208/5'5" at February 28, 2008 11:08 AM

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.

Comment #223 - Posted by: Sam L at February 28, 2008 11:08 AM

7:05

but the ring dips were assisted

Comment #224 - Posted by: brian521 at February 28, 2008 11:10 AM

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

Comment #225 - Posted by: Rob_ME at February 28, 2008 11:12 AM

As rx´d

12:49

Comment #226 - Posted by: David Gannas m/26/162 at February 28, 2008 11:14 AM

as rx'd: 6.37

.37 better than last time

Comment #227 - Posted by: steeliekid 39 171 67" at February 28, 2008 11:16 AM

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

Comment #228 - Posted by: BONE at February 28, 2008 11:21 AM

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

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

This place rocks!

Comment #229 - Posted by: wtp at February 28, 2008 11:27 AM

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.

Comment #230 - Posted by: BrianG at February 28, 2008 11:31 AM

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

Comment #231 - Posted by: Zain at February 28, 2008 11:33 AM

23/F/138#/5'8

subbed 20 regular dips
175# SDHP

13:44

Comment #232 - Posted by: Hannah at February 28, 2008 11:34 AM

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.

Comment #233 - Posted by: ken c at February 28, 2008 11:37 AM

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 :)

Comment #234 - Posted by: Alicia at February 28, 2008 11:38 AM

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

Comment #235 - Posted by: Nickosaurus at February 28, 2008 11:41 AM

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

Comment #236 - Posted by: FREDDIEFIREMAN at February 28, 2008 11:42 AM

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

Comment #237 - Posted by: Ian at February 28, 2008 11:42 AM

23/m/190

7:50 as rx'd

Comment #238 - Posted by: Steve at February 28, 2008 11:43 AM

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!

Comment #239 - Posted by: ECHO at February 28, 2008 11:47 AM

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...

Comment #240 - Posted by: Bradford at February 28, 2008 11:49 AM

12:15

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

Comment #241 - Posted by: Quinn at February 28, 2008 11:49 AM

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

Comment #242 - Posted by: Rajib at February 28, 2008 11:50 AM

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

Comment #243 - Posted by: John at February 28, 2008 11:51 AM

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

Comment #244 - Posted by: Kevin_R at February 28, 2008 11:53 AM

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:)

Comment #245 - Posted by: lisaq at February 28, 2008 11:57 AM

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

17:04

Compare to 21:22

Comment #246 - Posted by: canoer_M/31/68"/160 at February 28, 2008 12:00 PM

38/m/185

as rx'd

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

Total 9:16

Comment #247 - Posted by: JackM at February 28, 2008 12:01 PM

M/45/225

as rx'd 8:36

Comment #248 - Posted by: Stewart at February 28, 2008 12:07 PM

50yoa new guy. 5'08 180

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

Comment #249 - Posted by: Ron F. at February 28, 2008 12:11 PM

42yom / 148

7:34(PR) as rx'd

Post - Clean / Snatch OLY practice and DUs

Comment #250 - Posted by: mhlane at February 28, 2008 12:11 PM

m/42/6'/183

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

5 rounds 12:41

Comment #251 - Posted by: sfgrey at February 28, 2008 12:12 PM

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

Comment #252 - Posted by: SeanC at February 28, 2008 12:21 PM

Prince Harry deployed to the Stan!

Lets see if the Bush girlz go shoppin'.

Comment #253 - Posted by: Spider Chick at February 28, 2008 12:21 PM

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.

Comment #254 - Posted by: gaucoin at February 28, 2008 12:23 PM

37/m/150#

WOD as Rx'd: 7:42

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

Comment #255 - Posted by: TJB at February 28, 2008 12:23 PM

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.

Comment #256 - Posted by: Ash at February 28, 2008 12:25 PM

Subbed
115# SDHP
10 reg. dips

13:07

Comment #257 - Posted by: TJ/220/42 at February 28, 2008 12:28 PM

25/m/170

as rx'd
12:23

Comment #258 - Posted by: Ren at February 28, 2008 12:29 PM

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

Comment #259 - Posted by: in8girl at February 28, 2008 12:33 PM

Nice work, nice muscle

Comment #260 - Posted by: Jeff at February 28, 2008 12:36 PM

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

Comment #261 - Posted by: Colm O'Reilly at February 28, 2008 12:41 PM

26M/165

WOD as rq'd 7:26.

Great workout!

Comment #262 - Posted by: gilrogan at February 28, 2008 12:44 PM

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.

Comment #263 - Posted by: OG_Infidelie at February 28, 2008 12:44 PM

f/36/135

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

12:08

**will do 70-75# next time

Comment #264 - Posted by: Chrissy at February 28, 2008 12:44 PM

29/M/180

10:35 as rx'd

Comment #265 - Posted by: edevine at February 28, 2008 12:44 PM

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

Comment #266 - Posted by: BONE at February 28, 2008 12:44 PM

35/M/150#

As rx'd:

7:10

Comment #267 - Posted by: Shawn B. at February 28, 2008 12:46 PM

197#/22yom

4:43 as rx'd

Comment #268 - Posted by: jdisch at February 28, 2008 12:48 PM

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

Comment #269 - Posted by: LesW3 at February 28, 2008 12:48 PM

28/6'5"/200

11:09 as rx'd

last three sets of dips killed me

Comment #270 - Posted by: Bryce at February 28, 2008 12:50 PM

m/6'/195

as rx'd 10:00

Comment #271 - Posted by: RobertP at February 28, 2008 12:52 PM

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

Comment #272 - Posted by: john wopat at February 28, 2008 12:54 PM

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

Comment #273 - Posted by: TOMinSF / 24 / 6'5" / 210 at February 28, 2008 12:56 PM

15 YEARS OLD 195 WEIGHT

13:27
65# SDHP

Comment #274 - Posted by: josh b at February 28, 2008 12:59 PM

15 YEARS OLD 195 WEIGHT

13:27
65# SDHP

Comment #275 - Posted by: josh b at February 28, 2008 1:00 PM

age 15 bw 195
13:27
65# sdhp

first crossfit workout

Comment #276 - Posted by: josh b at February 28, 2008 1:01 PM

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.

Comment #277 - Posted by: Deuce - M/31y/150lbs at February 28, 2008 1:01 PM

39m/5-10/190

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

Comment #278 - Posted by: Knoxville at February 28, 2008 1:04 PM

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

Comment #279 - Posted by: brian at February 28, 2008 1:05 PM

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

Comment #280 - Posted by: brian at February 28, 2008 1:06 PM

#230, Hannah:

175# SDHP! :)

Comment #281 - Posted by: xpaz at February 28, 2008 1:06 PM

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

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

Comment #282 - Posted by: T. Knoxville at February 28, 2008 1:09 PM

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!

Comment #283 - Posted by: Adam and Manda at February 28, 2008 1:10 PM

m/34/70/190

6:00
Why wasnt Freddy kipping when he started?

Comment #284 - Posted by: Brutz at February 28, 2008 1:23 PM

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!!"

Comment #285 - Posted by: Tim Taft at February 28, 2008 1:25 PM

11:42 as Rx'd

Comment #286 - Posted by: Motomouse at February 28, 2008 1:26 PM

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.

Comment #287 - Posted by: Intent at February 28, 2008 1:26 PM

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

Comment #288 - Posted by: Tim Taft at February 28, 2008 1:29 PM

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

7:05

M/6'0"/205

Comment #289 - Posted by: Hosea at February 28, 2008 1:33 PM

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

Comment #290 - Posted by: David Ellwanger at February 28, 2008 1:35 PM

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

Comment #291 - Posted by: Micah T at February 28, 2008 1:36 PM

33 m 195#

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

As rx: 17:03

First time using my new rings. Me likey.

Comment #292 - Posted by: dragoon at February 28, 2008 1:48 PM

23/5-11/175/m

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

10:38

Comment #293 - Posted by: will at February 28, 2008 1:52 PM

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!

Comment #294 - Posted by: andy rosenbaum at February 28, 2008 1:57 PM

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

Comment #295 - Posted by: kevinclemmonsnc at February 28, 2008 1:58 PM

33/M/180

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

14:34

Comment #296 - Posted by: M. Ely at February 28, 2008 2:03 PM

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.

Comment #297 - Posted by: Harry at February 28, 2008 2:09 PM

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!

Comment #298 - Posted by: DJ at February 28, 2008 2:09 PM

40/183

As rx'd: 5:58

Comment #299 - Posted by: TJO at February 28, 2008 2:10 PM

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

Comment #300 - Posted by: U'i at February 28, 2008 2:11 PM

29/m/181

as Rx'd

8:04

Comment #301 - Posted by: Francisco @CF Pacifica at February 28, 2008 2:20 PM

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.

Comment #302 - Posted by: FFChad_M/37/225 at February 28, 2008 2:21 PM

as rx'd
21.10

Comment #303 - Posted by: robr526 at February 28, 2008 2:22 PM

28/m/189

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

Comment #304 - Posted by: esteban at February 28, 2008 2:25 PM

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.

Comment #305 - Posted by: BG Kid at February 28, 2008 2:26 PM

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

Comment #306 - Posted by: pipes at February 28, 2008 2:27 PM

#240

It's ring dips, not muscle ups.

Comment #307 - Posted by: Pesqueso in NoVA at February 28, 2008 2:28 PM

22/m/170

As rx'd

12:19

The ring dips killed me.

Comment #308 - Posted by: M Miller at February 28, 2008 2:29 PM

34/M/171#

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

25:00

Comment #309 - Posted by: Trent at February 28, 2008 2:30 PM

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

18:40 as rx'd.

Comment #310 - Posted by: Redding Mark S. at February 28, 2008 2:34 PM

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

Comment #311 - Posted by: kempie at February 28, 2008 2:36 PM

__________________________________________________

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...

Comment #312 - Posted by: ME at February 28, 2008 2:40 PM

33/M/175

as rx'd 9:05

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

Comment #313 - Posted by: tom_DONKEY at February 28, 2008 2:42 PM

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

Comment #314 - Posted by: Jonathan_in_Louisiana at February 28, 2008 2:42 PM

34/M/160

as rx'd - 11:29

Comment #315 - Posted by: Montez at February 28, 2008 2:43 PM

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.

Comment #316 - Posted by: Arich at February 28, 2008 2:48 PM

#313

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

Comment #317 - Posted by: Pesqueso in NoVA at February 28, 2008 2:51 PM

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.

Comment #318 - Posted by: jslater at February 28, 2008 2:53 PM

As rx'ed, 6:07

Comment #319 - Posted by: Rory at February 28, 2008 2:56 PM

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....

Comment #320 - Posted by: Pesqueso in NoVA at February 28, 2008 2:56 PM

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.


Comment #321 - Posted by: Rob F at February 28, 2008 2:57 PM

13:30

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

Comment #322 - Posted by: Lobey at February 28, 2008 2:59 PM

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.

Comment #323 - Posted by: Jes at February 28, 2008 3:01 PM

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.


Comment #324 - Posted by: MDS1971 at February 28, 2008 3:01 PM

47/M/215

As Rx'd 10:40

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

Comment #325 - Posted by: mbur at February 28, 2008 3:04 PM

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.

Comment #326 - Posted by: brad at February 28, 2008 3:15 PM

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


Comment #327 - Posted by: Rob at February 28, 2008 3:20 PM

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

Comment #328 - Posted by: Rob at February 28, 2008 3:23 PM

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

Comment #329 - Posted by: Adam W 39/5'7"/176 at February 28, 2008 3:26 PM

7:31 as rx'd

This took longer than it felt like.

Comment #330 - Posted by: Brett_nyc at February 28, 2008 3:30 PM

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!

Comment #331 - Posted by: Otter1 at February 28, 2008 3:30 PM

12:43

55# sumo deadlifts
dips on bench

Comment #332 - Posted by: Heather at February 28, 2008 3:35 PM

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.

Comment #333 - Posted by: Brian DC at February 28, 2008 3:41 PM

Forgot my watch...approx 22 minutes

Comment #334 - Posted by: GDJ at February 28, 2008 3:43 PM

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

Comment #335 - Posted by: Rico at February 28, 2008 3:44 PM

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

Comment #336 - Posted by: nayls at February 28, 2008 3:46 PM

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.

Comment #337 - Posted by: pil42 at February 28, 2008 3:46 PM

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 :)

Comment #338 - Posted by: shiba inu at February 28, 2008 3:47 PM

As rx'd:

10:58

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

Comment #339 - Posted by: BPemberton at February 28, 2008 3:48 PM

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

Comment #340 - Posted by: Travis_r at February 28, 2008 3:50 PM

M/28/6'/185
CFWU X 3

13:22

Subbed 20 bar dips for 10 ring dips each round

Comment #341 - Posted by: Matt at February 28, 2008 3:50 PM

m/27/6'2"/215

CFWU -dips

as Rx'd 8:08

Comment #342 - Posted by: sully of T-Town at February 28, 2008 3:52 PM

36M/5'10"/164#

As Rx: 7:54

6:13 faster than last time.

Comment #343 - Posted by: rjf at February 28, 2008 3:54 PM

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

8:40

Comment #344 - Posted by: sandy at February 28, 2008 3:55 PM

Anthony (M/29/170)

WOD: 5:48 (28 second PR)

And this was after deadlifts and bench press.

Comment #345 - Posted by: Anthony Bainbridge - CrossFit Fredericton at February 28, 2008 3:56 PM

At Crossfit Kandahar:

regular dips x 10
sdlhp's x 10

9:07

it was hard.....

6'1" 208lbs

Comment #346 - Posted by: petey at February 28, 2008 3:59 PM

7:17 (pr)
dips need work

Comment #347 - Posted by: bleedCF at February 28, 2008 3:59 PM

#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!

Comment #348 - Posted by: BPemberton at February 28, 2008 4:00 PM

33YOM 195#

7:01 as rx'd

Comment #349 - Posted by: Ralphy at February 28, 2008 4:01 PM

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd
8:23

My ring dips need a lot of work

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Comment #350 - Posted by: Haas at February 28, 2008 4:02 PM

23/M/193

7:20 as rx'd

Comment #351 - Posted by: Mark at February 28, 2008 4:03 PM

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.

Comment #352 - Posted by: bingo at February 28, 2008 4:04 PM

37/m/247

no rings subbed 2:1 dips

20:30

Comment #353 - Posted by: Andy at February 28, 2008 4:06 PM

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.

Comment #354 - Posted by: bingo at February 28, 2008 4:07 PM

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.

Comment #355 - Posted by: overtime at February 28, 2008 4:08 PM

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

Comment #356 - Posted by: Garth at February 28, 2008 4:09 PM

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

Comment #357 - Posted by: AVB at February 28, 2008 4:09 PM

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

Comment #358 - Posted by: OSV / 42yo / 170# / m at February 28, 2008 4:09 PM

41/M/165

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

12:46

Comment #359 - Posted by: Tom Meehan at February 28, 2008 4:13 PM

14:54

both that was fun!

Comment #360 - Posted by: Arasmith at February 28, 2008 4:13 PM

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


Comment #361 - Posted by: PDXRomie at February 28, 2008 4:19 PM

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....

Comment #362 - Posted by: arivgt at February 28, 2008 4:21 PM

27/m/167

As rx'd

16:42

Comment #363 - Posted by: Jarod Kastning at February 28, 2008 4:21 PM

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.

Comment #364 - Posted by: penty at February 28, 2008 4:21 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220
8:03

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #365 - Posted by: sam lewis at February 28, 2008 4:26 PM

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.

Comment #366 - Posted by: Rob Corson at February 28, 2008 4:27 PM

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")


Comment #367 - Posted by: LTT 25/73.5"/176 at February 28, 2008 4:28 PM

subbed rings for regs

9:33

Comment #368 - Posted by: Justin25m190 at February 28, 2008 4:29 PM

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.

Comment #369 - Posted by: Mike at February 28, 2008 4:29 PM

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.

Comment #370 - Posted by: Adam C Veres at February 28, 2008 4:31 PM

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

Ring dips held me back. under 10 next time

Comment #371 - Posted by: soccerman m/22/183 at February 28, 2008 4:36 PM

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

Comment #372 - Posted by: Norma at February 28, 2008 4:39 PM

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.

Comment #373 - Posted by: David @ CF Chatt at February 28, 2008 4:39 PM

11:50 as rx'd

Comment #374 - Posted by: ScottMacArthur at February 28, 2008 4:39 PM

46/M/195

subbed reg dips 6:09

Comment #375 - Posted by: Kevin McClellan at February 28, 2008 4:41 PM

M/22/154 cfwux2

As rx'd: 8:32 PR

Need to get some bumper plates!

Comment #376 - Posted by: Y. Zhou at February 28, 2008 4:42 PM

8:00

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

Comment #377 - Posted by: mark L at February 28, 2008 4:42 PM

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.

Comment #378 - Posted by: Tom Lanning at February 28, 2008 4:43 PM

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!

Comment #379 - Posted by: Haya at February 28, 2008 4:43 PM

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!

Comment #380 - Posted by: kurts at February 28, 2008 4:46 PM

12:40

Comment #381 - Posted by: hub m/27/165 at February 28, 2008 4:49 PM

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)

Comment #382 - Posted by: mikeyb at February 28, 2008 4:51 PM

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

Comment #383 - Posted by: flip at February 28, 2008 4:55 PM

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...

Comment #384 - Posted by: drew-ct m/24/185 at February 28, 2008 4:57 PM

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

44/76"/192

as rx'd

17:25

Comment #385 - Posted by: Pete - Decatur, GA at February 28, 2008 4:59 PM

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

Comment #386 - Posted by: Rob at February 28, 2008 5:02 PM

9:45 (subbed regular dips for ring dips)

Comment #387 - Posted by: S. Fogle at February 28, 2008 5:03 PM

as rx'd

time = 8:53

Comment #388 - Posted by: Paul S_29/185/6'0 at February 28, 2008 5:04 PM

M/23/175/6'1"

15min 31sec

kept slowing down due to many people around my workout area

Comment #389 - Posted by: Sam at February 28, 2008 5:05 PM

21/70"/165

as rx'd 17:27

Comment #390 - Posted by: Rowdy Ridley - Louisville, Ky at February 28, 2008 5:06 PM

21yo/m/185#

10:40 as Rx'd

need to take shorter rests between exercises

Comment #391 - Posted by: Jared G at February 28, 2008 5:08 PM

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

Comment #392 - Posted by: chris bullard at February 28, 2008 5:08 PM

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

Comment #393 - Posted by: Dave at February 28, 2008 5:09 PM

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

Comment #394 - Posted by: cleverhandz at February 28, 2008 5:09 PM

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.

Comment #395 - Posted by: JPW at February 28, 2008 5:09 PM

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.

Comment #396 - Posted by: DaNewf at February 28, 2008 5:10 PM

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

Comment #397 - Posted by: Ironmantom at February 28, 2008 5:17 PM

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!!

Comment #398 - Posted by: xc_riding_dc at February 28, 2008 5:19 PM

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

Comment #399 - Posted by: coop at February 28, 2008 5:19 PM

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

Comment #400 - Posted by: FredW at February 28, 2008 5:23 PM

M/31/155lbs

7:12 rx'd

Comment #401 - Posted by: Bryan at February 28, 2008 5:23 PM

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

Comment #402 - Posted by: Dave_61/6'/185 at February 28, 2008 5:25 PM

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

Comment #403 - Posted by: Mike 35 /73" /230 at February 28, 2008 5:33 PM

30 M 6'0" 176

wod 6:33

Comment #404 - Posted by: wulff at February 28, 2008 5:37 PM

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

Comment #405 - Posted by: mhollis at February 28, 2008 5:37 PM

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

Comment #406 - Posted by: BarbJ at February 28, 2008 5:37 PM

27/6'6"/91 kg

9:17 (44 kg)

Comment #407 - Posted by: Woody at February 28, 2008 5:38 PM

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

Comment #408 - Posted by: --E5fyrman-- at February 28, 2008 5:43 PM

23/m/185

as rx'd 13:24

PR by 2:35

Still rehabing low back but it felt good.

Comment #409 - Posted by: climbonadime at February 28, 2008 5:44 PM

14:30 Sub 75 lbs.

Comment #410 - Posted by: Hari at February 28, 2008 5:45 PM

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

Comment #411 - Posted by: Dan D. at February 28, 2008 5:47 PM

BW 172

6:26 as rx'd

Comment #412 - Posted by: Eric O at February 28, 2008 5:49 PM

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

Comment #413 - Posted by: Denver Sheepdog M/34/5'9/166#/CFT=880 at February 28, 2008 5:50 PM

BW 131

4:54 as rx'd

Comment #414 - Posted by: Speal at February 28, 2008 5:51 PM

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

Comment #415 - Posted by: jongb at February 28, 2008 5:51 PM

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

7:58 as Rx'd

Comment #416 - Posted by: Mike Mc 29/5'9"/158 at February 28, 2008 5:53 PM

What does rx'd mean?

Thank you


Comment #417 - Posted by: Jansen at February 28, 2008 5:54 PM

23/m/170

As RX'd

6:01

Comment #418 - Posted by: J Fole at February 28, 2008 5:54 PM

Crossfit Vancouver

28/M/5'10"/185#

as rx'd 7:23

Comment #419 - Posted by: Remington at February 28, 2008 5:55 PM

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.

Comment #420 - Posted by: J@SSA at February 28, 2008 5:55 PM

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.

Comment #421 - Posted by: MBK at February 28, 2008 5:55 PM

17:40 as rx'd

M/30/6'4"/225

Comment #422 - Posted by: EDG at February 28, 2008 5:55 PM

m/31/250#

8:10

Comment #423 - Posted by: hoss at February 28, 2008 5:59 PM

21:41

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

Comment #424 - Posted by: Alfie at February 28, 2008 6:00 PM

33/m/185

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

15:02

Comment #425 - Posted by: Reto at February 28, 2008 6:01 PM

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

14:00

Comment #426 - Posted by: House/40/74/230 at February 28, 2008 6:02 PM

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

Comment #427 - Posted by: Robert at February 28, 2008 6:02 PM

M/45/6' 225

10:35

As rx'ed

Comment #428 - Posted by: Murph/NC at February 28, 2008 6:07 PM

7:40 as Rx'd

Comment #429 - Posted by: Ben B. at February 28, 2008 6:09 PM

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

Comment #430 - Posted by: Kristian V at February 28, 2008 6:11 PM

9:28

Comment #431 - Posted by: schmurple at February 28, 2008 6:13 PM

#416

As prescribed

Comment #432 - Posted by: Pesqueso in NoVA at February 28, 2008 6:14 PM

32/male/165

as rx'd 9:56

Comment #433 - Posted by: FLOSI at February 28, 2008 6:16 PM

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

Comment #434 - Posted by: Glenn at February 28, 2008 6:20 PM

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

took 3 minutes off my last time

Comment #435 - Posted by: OPT Mommy at February 28, 2008 6:25 PM

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

Comment #436 - Posted by: Apolloswabbie 6'2" 210 43 yoa at February 28, 2008 6:27 PM

9:22

Comment #437 - Posted by: Vince S. at February 28, 2008 6:27 PM

51/197

7:46 as Rx'd.

Comment #438 - Posted by: Ben S. at February 28, 2008 6:27 PM

most dips assisted
9:35

Comment #439 - Posted by: Westy at February 28, 2008 6:29 PM

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.

Comment #440 - Posted by: SMcFarland at February 28, 2008 6:31 PM

12.53

Comment #441 - Posted by: Wade at February 28, 2008 6:34 PM

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!

Comment #442 - Posted by: cheapshotmills at February 28, 2008 6:38 PM

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

Comment #443 - Posted by: AFT at February 28, 2008 6:39 PM

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.

Comment #444 - Posted by: Fitness Barbie at February 28, 2008 6:40 PM

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

9:10

Comment #445 - Posted by: michael leach at February 28, 2008 6:41 PM

8:12 bar dips x10

Comment #446 - Posted by: Vaughn S. at February 28, 2008 6:41 PM

27/M/180

As RX'd...4:53.

Comment #447 - Posted by: MikeG_CFATL at February 28, 2008 6:44 PM

M\43\190

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

Comment #448 - Posted by: Mark_NH at February 28, 2008 6:45 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

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

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #449 - Posted by: Travis H at February 28, 2008 6:46 PM

as rx'd

7:56

Comment #450 - Posted by: Rookie M/35/182cm/82Kgs at February 28, 2008 6:48 PM

as rx'd

7:56

Comment #451 - Posted by: Rookie M/35/182cm/82Kgs at February 28, 2008 6:49 PM

30 mins

sub 25 dips
95# sumo dead high pulls

dips slow things down
killed the sdhp

Comment #452 - Posted by: charles Ottawa, Canada at February 28, 2008 6:51 PM

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!

Comment #453 - Posted by: Florsie at February 28, 2008 6:55 PM

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

Comment #454 - Posted by: MoGreene at February 28, 2008 7:00 PM

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.

Comment #455 - Posted by: jeremy at February 28, 2008 7:02 PM

13:16

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

AL

Comment #456 - Posted by: Allan Luomala_39/m/196# at February 28, 2008 7:09 PM

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

Comment #457 - Posted by: shawn hultquist 35m 195lbs CFT 1015 at February 28, 2008 7:10 PM

20/m/168

as rx'd

12:07

Comment #458 - Posted by: Manriquez at February 28, 2008 7:13 PM

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

Comment #459 - Posted by: Joe C - M/34/5'5"/160# at February 28, 2008 7:18 PM

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.

Comment #460 - Posted by: po at February 28, 2008 7:20 PM

d - 29m/175

8:08 as rx'd

had nothing in the tank for this one

j - 34f/125

12:00 w/ 65#

Comment #461 - Posted by: dmarsh at February 28, 2008 7:21 PM

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

Comment #462 - Posted by: tejanostylin at February 28, 2008 7:22 PM

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

Comment #463 - Posted by: Boosie G at February 28, 2008 7:26 PM

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

Comment #464 - Posted by: IndyFD Eric at February 28, 2008 7:28 PM

RX'd

6:20

Comment #465 - Posted by: DrEric at February 28, 2008 7:29 PM

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.

Comment #466 - Posted by: kath@crossfitnorthatlanta.com at February 28, 2008 7:35 PM

13:56 as rx'd

5'11/ 21yom/ 187 lb.

oxygen deprivation every time

Comment #467 - Posted by: bear at February 28, 2008 7:35 PM

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

Comment #468 - Posted by: gbk at February 28, 2008 7:36 PM

m/21/205

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

Comment #469 - Posted by: bigdub at February 28, 2008 7:37 PM

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

Comment #470 - Posted by: Briand at February 28, 2008 7:37 PM

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.

Comment #471 - Posted by: RAZE at February 28, 2008 7:39 PM

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.

Comment #472 - Posted by: MacDaddy M/38/5'10"/190 at February 28, 2008 7:39 PM

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

13:42

Comment #473 - Posted by: Todd W. at February 28, 2008 7:42 PM

SDHP @ 65
Ring Dips as Rx'd

9:18

Comment #474 - Posted by: Lava/m/16/5'7"/145# at February 28, 2008 7:45 PM

M/20/143lbs

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

8:55

Comment #475 - Posted by: Shane at February 28, 2008 7:45 PM

14:55

Used 75lbs for scale and regular dips for substitutions.

Comment #476 - Posted by: ryanthejetpilot at February 28, 2008 7:46 PM

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

Comment #477 - Posted by: dan in annapolis at February 28, 2008 7:48 PM

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.

Comment #478 - Posted by: jeftyg at February 28, 2008 7:48 PM

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!)

Comment #479 - Posted by: Fat Slice at February 28, 2008 7:48 PM

M/42/170/70"

11:08

Sub 20 reg dips for ring dips

Comment #480 - Posted by: Roger Radford at February 28, 2008 7:52 PM

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!

Comment #481 - Posted by: CRussell at February 28, 2008 7:53 PM

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.

Comment #482 - Posted by: Ben CFC at February 28, 2008 7:55 PM

34 M/170/70"

As RX'd

7:28

This one was awesome!

Comment #483 - Posted by: LeEarl at February 28, 2008 7:58 PM

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 :)

Comment #484 - Posted by: Jonathan/38/m/220/6'4" at February 28, 2008 7:59 PM

4:49

Rx'ed

Last post got messed up

Comment #485 - Posted by: briand at February 28, 2008 8:03 PM

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.

Comment #486 - Posted by: Brent Maier at February 28, 2008 8:05 PM

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

Comment #487 - Posted by: Jared at February 28, 2008 8:06 PM

14:55

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

Comment #488 - Posted by: BSick at February 28, 2008 8:08 PM

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.

Comment #489 - Posted by: aaron bennett at February 28, 2008 8:09 PM

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.

Comment #490 - Posted by: a noble at February 28, 2008 8:09 PM

28/m/200#

as rx'd
8:23

Comment #491 - Posted by: Hobby at February 28, 2008 8:15 PM

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.

Comment #492 - Posted by: layman at February 28, 2008 8:15 PM

20/m/148

As rx'd
15:25

Comment #493 - Posted by: Rodog at February 28, 2008 8:16 PM

31/m/200

used 115lbs for SDHP

SDHP started to suck at round 4

9:11

Comment #494 - Posted by: wade at February 28, 2008 8:17 PM

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

36:34

Comment #495 - Posted by: Maurkov at February 28, 2008 8:18 PM

10:37 w. 75# SDHP

Comment #496 - Posted by: pgk at February 28, 2008 8:19 PM

22yom - 178lbs - 6'4"

6:40

misread the rx, did 75 lb sdhp.

Still, I liked this one.

Comment #497 - Posted by: Rhodes Crossfit at February 28, 2008 8:20 PM


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.

Comment #498 - Posted by: Troy / 6'4" / 205 / St. Louis at February 28, 2008 8:24 PM

M/40/6'2"/195

As Rx'd

10:45

Comment #499 - Posted by: ch18 at February 28, 2008 8:31 PM

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!

Comment #500 - Posted by: Bombero559_38/m/5'11''/265# at February 28, 2008 8:38 PM

F/26/124/5'6"

45#, dips with rubberbands
14:38

Comment #501 - Posted by: KTStone at February 28, 2008 8:39 PM

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

36yom
5'11"
156lbs

Comment #502 - Posted by: Vandy at February 28, 2008 8:40 PM

22/m/71"/155

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

Comment #503 - Posted by: chuddles at February 28, 2008 8:40 PM

CFWU 10x1

31:50 as Rxd

Comment #504 - Posted by: NCrouther at February 28, 2008 8:41 PM

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.

Comment #505 - Posted by: Eduardo @CF Pacifica at February 28, 2008 9:02 PM

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

21 min

Comment #506 - Posted by: Bruno at February 28, 2008 9:04 PM

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.

Comment #507 - Posted by: Jason at February 28, 2008 9:13 PM

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

Comment #508 - Posted by: Robert at February 28, 2008 9:15 PM

13:43 with 60 lb for SDHP

Comment #509 - Posted by: rawhide at February 28, 2008 9:17 PM

M/35/140/5'-5"

as rx'd @ home 14:24

Comment #510 - Posted by: fireguy37 at February 28, 2008 9:17 PM

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

Comment #511 - Posted by: krolson 28m/6'2"/185 at February 28, 2008 9:26 PM

27 minutes, 49 seconds

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

Comment #512 - Posted by: Brian Schack at February 28, 2008 9:27 PM

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

Comment #513 - Posted by: Joro--M/29/6-3/207 at February 28, 2008 9:30 PM

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

Comment #514 - Posted by: Mary at February 28, 2008 9:32 PM

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

5'3", 152 lbs

6:45 as prescribed

Comment #515 - Posted by: James Cebedo at February 28, 2008 9:35 PM

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.

Comment #516 - Posted by: wally at February 28, 2008 9:50 PM

Kizer
26/m/240 something

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

YAY!

now i'm pooped...nite nite

Comment #517 - Posted by: Kizer at February 28, 2008 9:50 PM

As rx'd: 6:10

Comment #518 - Posted by: Anthony W. at February 28, 2008 10:01 PM

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 :]

Comment #519 - Posted by: newman at February 28, 2008 10:01 PM

BW 70kg

9.24
SDLHP 40kg
Ring Dips

Comment #520 - Posted by: Adc (CrossFit Sydney) at February 28, 2008 10:04 PM

29/M/200/6'2"

as Rx'd 7:05

Comment #521 - Posted by: Simon Mc at February 28, 2008 10:15 PM

29/M/200/6'2"

as Rx'd 7:05

Comment #522 - Posted by: Simon Mc at February 28, 2008 10:16 PM

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!

Comment #523 - Posted by: Jonathan at February 28, 2008 10:20 PM

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!

Comment #524 - Posted by: Jonathan at February 28, 2008 10:20 PM

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

Comment #525 - Posted by: Apollo Lee at February 28, 2008 10:39 PM

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

Comment #526 - Posted by: endevor at February 28, 2008 10:42 PM

m/36/175

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

Comment #527 - Posted by: Scott Andresen at February 28, 2008 10:51 PM

M 24 5'11'' 196lbs

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

7:06

Comment #528 - Posted by: Dat Guy at February 28, 2008 10:58 PM

M 24 5'11'' 196lbs

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

7:06

Comment #529 - Posted by: Dat Guy at February 28, 2008 10:59 PM

m/27/174#/5'10"

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

t = 15:48

Comment #530 - Posted by: Russell Jackson at February 28, 2008 11:12 PM

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

Comment #531 - Posted by: EstoVir at February 28, 2008 11:12 PM

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.

Comment #532 - Posted by: Brandon at February 28, 2008 11:47 PM


11 min

Comment #533 - Posted by: dwc at February 29, 2008 12:09 AM

M/45/6'/196

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

12:35

Comment #534 - Posted by: gjonbelay at February 29, 2008 12:26 AM

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.

Comment #535 - Posted by: dru at February 29, 2008 12:35 AM

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.

Comment #536 - Posted by: D-Wreck at February 29, 2008 1:19 AM

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 !

Comment #537 - Posted by: pedro barrera,Scotland at February 29, 2008 1:47 AM

m/30/76kg

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

Comment #538 - Posted by: oodis at February 29, 2008 2:33 AM

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

11:31mins

Comment #539 - Posted by: BarryT at February 29, 2008 2:47 AM

as Rx'd
12:24

Comment #540 - Posted by: TomO at February 29, 2008 3:07 AM

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

Comment #541 - Posted by: Jeremy 20/M/6'2"/188 at February 29, 2008 3:43 AM

9:54

Comment #542 - Posted by: Shamloo at February 29, 2008 3:49 AM

27/6'8"/210

21:46 with 210 bar dips.

Comment #543 - Posted by: Stretch at February 29, 2008 3:57 AM

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

Comment #544 - Posted by: AngryDalty at February 29, 2008 4:08 AM

As Rx'd: 12:14

Comment #545 - Posted by: CaptainVictory / M / 42 yo / 225 lbs / 6'1" at February 29, 2008 4:21 AM

m/40/176cm/68kg

As Rx'd

12:00

Comment #546 - Posted by: Memuc at February 29, 2008 4:37 AM

Mike F.

as rx'd 15:52

Comment #547 - Posted by: headonkey at February 29, 2008 4:39 AM

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

Comment #548 - Posted by: MEH at February 29, 2008 4:47 AM

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

Comment #549 - Posted by: Sky 30/m/68/155 at February 29, 2008 4:48 AM

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

Comment #550 - Posted by: Louis Herrera Jr. 49 70" 177 at February 29, 2008 4:51 AM

CFWU x 3 sans dips

5 rds. as Rx'd

8:00

Comment #551 - Posted by: Ted C at February 29, 2008 5:11 AM

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

Comment #552 - Posted by: Jen P F_25_155_5'9" at February 29, 2008 5:12 AM

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

Comment #553 - Posted by: Kevin C at February 29, 2008 5:19 AM

Day behind' 31/M/195

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

Comment #554 - Posted by: jaredg at February 29, 2008 5:37 AM

9.26 as rx'd

Comment #555 - Posted by: Rosie in Atl at February 29, 2008 5:38 AM

42/169

First time with this WOD

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

Comment #556 - Posted by: Rick Cantu at February 29, 2008 5:54 AM

28/m/205

14.05 as rx'd

Comment #557 - Posted by: jayr at February 29, 2008 5:57 AM

40 y/o M 6', 185#

As Rx'ed 7:25

Unbroken sets up until rd. 7 dips.

Comment #558 - Posted by: John from Boston at February 29, 2008 5:57 AM

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

6:53

Comment #559 - Posted by: DAH 48 64" 166 at February 29, 2008 6:13 AM

44 yom and 284#

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

16:48

Comment #560 - Posted by: Kegger at February 29, 2008 6:56 AM

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.


Comment #561 - Posted by: Dr. D at February 29, 2008 6:57 AM

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

Comment #562 - Posted by: Tenacious R at February 29, 2008 7:07 AM

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

Comment #563 - Posted by: Tenacious R at February 29, 2008 7:07 AM

13:55
95# sdlhp
regular dips for ring dips

Comment #564 - Posted by: DaveB at February 29, 2008 7:22 AM

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

Comment #565 - Posted by: Jesse at February 29, 2008 7:39 AM

26/M/185

Subbed 2 bar dips for each ring dip

18:06

Comment #566 - Posted by: Greg L at February 29, 2008 7:48 AM

10 minutes 5 seconds

Comment #567 - Posted by: dwntwn at February 29, 2008 7:50 AM

10 minutes 5 seconds

Comment #568 - Posted by: dwntwn at February 29, 2008 7:50 AM

10 minutes 5 seconds

Comment #569 - Posted by: dwntwn at February 29, 2008 7:51 AM

42/M/175

10:46

Comment #570 - Posted by: Fred at February 29, 2008 7:52 AM

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.

Comment #571 - Posted by: Big G 36/M/305#/5'9" at February 29, 2008 7:58 AM

47/198/m

As Rx'd 13:35

Comment #572 - Posted by: nob at February 29, 2008 8:03 AM

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.

Comment #573 - Posted by: Kristin at February 29, 2008 8:08 AM

M/45/5-9"/155lbs

7 Rounds:

SDHP = 80 lbs
Dips = 15 regular

21:52

Comment #574 - Posted by: EdK926 at February 29, 2008 8:09 AM

8:09
Bar Dips for Ring Dips

31/m/6'4"/220lbs

Comment #575 - Posted by: Mike K at February 29, 2008 8:29 AM

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

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

Comment #576 - Posted by: Jillian Mc at February 29, 2008 8:33 AM

m/26/215/6'4"

11:30

Comment #577 - Posted by: MeC86 at February 29, 2008 8:49 AM

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.

Comment #578 - Posted by: PhilMeagher at February 29, 2008 8:55 AM

RX'd
8:30

Comment #579 - Posted by: SAJ 29/m/180 at February 29, 2008 9:06 AM

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

Comment #580 - Posted by: VinC at February 29, 2008 9:25 AM

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.

Comment #581 - Posted by: Corey at February 29, 2008 9:28 AM

27/230/78"

as rx'ed: 8:42

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

Comment #582 - Posted by: Emill at February 29, 2008 9:29 AM

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

Comment #583 - Posted by: Mario at February 29, 2008 9:53 AM

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.

Comment #584 - Posted by: Vaughn at February 29, 2008 9:56 AM

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

I want to get sub 7:30 next time

Comment #585 - Posted by: hoover at February 29, 2008 10:00 AM

Tim:

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

wod: 10:42

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

Comment #586 - Posted by: Tim T at February 29, 2008 10:06 AM

6:24 as Rx'd.

Comment #587 - Posted by: Svor 26yom/175 at February 29, 2008 10:20 AM

5:17 rx'd

Comment #588 - Posted by: FBC at February 29, 2008 10:33 AM

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.

Comment #589 - Posted by: Cesar. at February 29, 2008 10:35 AM

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

Comment #590 - Posted by: superg at February 29, 2008 10:40 AM

no rings so dips instead

a painful 12:14

lower back is no good right now

Comment #591 - Posted by: MPD Dan at February 29, 2008 11:01 AM

174 lb / 28 yom / 5'10"

5:10 as rx'd

Comment #592 - Posted by: W$R at February 29, 2008 11:16 AM

M/41/141

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

Comment #593 - Posted by: JayBone at February 29, 2008 11:32 AM

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...

Comment #594 - Posted by: johan edström at February 29, 2008 12:01 PM

sub'd 3 rgular dips for ring dips:

29:00

Comment #595 - Posted by: quallnow at February 29, 2008 12:20 PM

9:43

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

Comment #596 - Posted by: ecp2 at February 29, 2008 12:53 PM

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

Comment #597 - Posted by: TP_Tom at February 29, 2008 1:19 PM

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.

Comment #598 - Posted by: jwm at February 29, 2008 1:21 PM

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.

Comment #599 - Posted by: bylam at February 29, 2008 1:24 PM

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

Comment #600 - Posted by: kaelder at February 29, 2008 1:41 PM

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!!!

Comment #601 - Posted by: Garrett at February 29, 2008 1:51 PM

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

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

Comment #602 - Posted by: Jodi Arbeau - CrossFit Fredericton at February 29, 2008 1:59 PM

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

&&&&&&&&&&

Comment #603 - Posted by: Matt Crile at February 29, 2008 2:00 PM

29M/5'6"/163#

12:36 as Rx'd

Comment #604 - Posted by: Travis from Reno at February 29, 2008 2:02 PM

13:39

Comment #605 - Posted by: david gladstein at February 29, 2008 2:10 PM

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

Comment #606 - Posted by: Clippa at February 29, 2008 2:13 PM

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

Comment #607 - Posted by: mgrimm1 m/43/160# at February 29, 2008 2:41 PM

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

Comment #608 - Posted by: celeste b. | F | 27 | 5'7" | 135lbs. at February 29, 2008 2:42 PM

slade 17yom
6'1 195

as rx'd: 8:13

smack 17yom
5'4 125

8:03 45#sdhp ring pushups

Comment #609 - Posted by: slade at February 29, 2008 3:44 PM

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

Comment #610 - Posted by: Mischa: 148 lbs 31 yom at February 29, 2008 3:52 PM

as rx'd - 9:10.

m/42/5'7"/170

Comment #611 - Posted by: Steve - CF Ocean City at February 29, 2008 4:09 PM

cfwu x 3

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

19:20

Comment #612 - Posted by: marty c. 45/m/6'0"/261 at February 29, 2008 4:21 PM

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

13:23

Comment #613 - Posted by: Ryan at February 29, 2008 4:27 PM

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

Comment #614 - Posted by: Alex at February 29, 2008 4:34 PM

26/m/195
as r'xd

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

Comment #615 - Posted by: hardcorecm at February 29, 2008 4:53 PM

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

10 min ellip wu 19/19.

Comment #616 - Posted by: kevin o at February 29, 2008 5:01 PM

25m/167

Beat my last time by 6:35

16:56

Comment #617 - Posted by: Joe Taubner at February 29, 2008 5:17 PM

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

Comment #618 - Posted by: Olde English at February 29, 2008 5:22 PM

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

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

Comment #619 - Posted by: scfd_9607 at February 29, 2008 5:36 PM

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

Comment #620 - Posted by: EricB in IL at February 29, 2008 5:53 PM

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

Comment #621 - Posted by: angelo 37/255/1 year xfit at February 29, 2008 5:58 PM

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

Comment #622 - Posted by: JimboM at February 29, 2008 6:07 PM

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

Comment #623 - Posted by: lar at February 29, 2008 6:17 PM

m/45/174

3 dips per ring dig

34:30

Comment #624 - Posted by: steve at February 29, 2008 7:00 PM

Jeff @ home
w/ 20# vest
7:45

Comment #625 - Posted by: Jeff & Charity @ CF Snohomish at February 29, 2008 7:01 PM

36/m/210

as rx'd

10:58

Comment #626 - Posted by: Todd S at February 29, 2008 7:14 PM

39/m/175

as rx'd 9:37

form out the window sets 5-7

Comment #627 - Posted by: kyle at February 29, 2008 7:27 PM

as Rx'd 9:10

Comment #628 - Posted by: Micah at February 29, 2008 7:44 PM

34/235/6'3"

subbed 2 parallel dips for ring dips

22:00

Comment #629 - Posted by: vggolfpro at February 29, 2008 8:01 PM

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

Comment #630 - Posted by: DeMarco at February 29, 2008 8:02 PM

100# sdhp
sub reg dips 3:1

9:41

definitely think ring dips would be faster

Comment #631 - Posted by: carter at February 29, 2008 8:38 PM

Charity-
65# SDHP
10:07

Comment #632 - Posted by: Jeff & Charity @ CF Snohomish at February 29, 2008 8:43 PM

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

Comment #633 - Posted by: Stan K at February 29, 2008 9:02 PM

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

Comment #634 - Posted by: Kuna at February 29, 2008 9:24 PM

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

Comment #635 - Posted by: Tstone at February 29, 2008 9:27 PM

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

Comment #636 - Posted by: JENNY O. 37F/125# at February 29, 2008 9:40 PM

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)

Comment #637 - Posted by: NuXFitr at February 29, 2008 9:40 PM

M50/170

10:35

Comment #638 - Posted by: bdm at February 29, 2008 9:50 PM

CrossFit Snohomish Trainer-Jeff Vale
As Rxd 16:40

Comment #639 - Posted by: crossfit john at February 29, 2008 10:39 PM

13:21
at gym 65lb, reg dips

Comment #640 - Posted by: janeen at February 29, 2008 10:49 PM

28/m/180lbs

as Rx'd 13:56

Comment #641 - Posted by: Webb and cassandra at February 29, 2008 11:13 PM

44/m/154#

9:54

Comment #642 - Posted by: pat d at March 1, 2008 4:54 AM

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

Comment #643 - Posted by: westxun at March 1, 2008 5:05 AM

A sad 17:55

Comment #644 - Posted by: Huff at March 1, 2008 5:37 AM

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.

Comment #645 - Posted by: Matt at March 1, 2008 5:56 AM

M 25 6'1" 190
Crossfit Rookie

14 min

95 lbs x 7 x 7 Bar dips x 7 rounds

Comment #646 - Posted by: Luke B at March 1, 2008 6:22 AM

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

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

8:02

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

Comment #647 - Posted by: rebel4 at March 1, 2008 9:02 AM

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

Comment #648 - Posted by: Marty at March 1, 2008 9:34 AM

13:19

On rings

Comment #649 - Posted by: Wayne at March 1, 2008 9:45 AM

2:1 dips

20:14

Comment #650 - Posted by: JD/M/5'10"/175 at March 1, 2008 9:49 AM

59/m/175

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

Comment #651 - Posted by: TimR at March 1, 2008 10:06 AM

8:55
12 Standard Dips

Comment #652 - Posted by: dyagg at March 1, 2008 10:17 AM

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.

Comment #653 - Posted by: edtkd at March 1, 2008 10:33 AM

20:35

Subbed 30 parallel bar dips for each round

Comment #654 - Posted by: BigCurly13 at March 1, 2008 10:52 AM

subbed 20 bar dips for ring dips

14:45

Comment #655 - Posted by: kunkle at March 1, 2008 11:06 AM

110 pound SDHP, x10
Ring Dips, x10

11:15

nice one...

Comment #656 - Posted by: Ziga at March 1, 2008 11:11 AM

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.

Comment #657 - Posted by: kramer at March 1, 2008 11:22 AM

13:43 w/ some assist on ring dips

Comment #658 - Posted by: Cully24 at March 1, 2008 11:34 AM

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

Comment #659 - Posted by: dandny at March 1, 2008 11:42 AM

13:53 as rx'd.

Comment #660 - Posted by: rpo at March 1, 2008 11:52 AM

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

Comment #661 - Posted by: Jon Gray at March 1, 2008 12:14 PM

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

Comment #662 - Posted by: JNC 33/6'1"/M/180 at March 1, 2008 4:02 PM

34 M 195

As Rx'ed

11:40
dips took a most of the time

Comment #663 - Posted by: brycen G at March 1, 2008 5:09 PM

7:29, ax RXed

Comment #664 - Posted by: David Knutzen at March 1, 2008 5:23 PM

45# SDHP
Jumping ring dips
8:10

Comment #665 - Posted by: LAC-Ames 33/f/5'0"/115 at March 1, 2008 5:26 PM

CFWU

95 lbs

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

Comment #666 - Posted by: George at March 1, 2008 5:54 PM

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!

Comment #667 - Posted by: ross & lisa in clemmons at March 1, 2008 6:14 PM

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

Comment #668 - Posted by: gregev at March 1, 2008 6:20 PM

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

Comment #669 - Posted by: epicurius at March 1, 2008 6:28 PM

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

Comment #670 - Posted by: rorpen at March 1, 2008 6:38 PM

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.

Comment #671 - Posted by: difchip/38m/194 at March 1, 2008 6:48 PM

As rx'd 10:06

Comment #672 - Posted by: ZMAN at March 1, 2008 7:24 PM

cfwu x3 minus dips

7rds
95# sdhp x 8
bar dips x 10

15:00

NRNRNRNRNRNRNR

Comment #673 - Posted by: raineyone at March 1, 2008 7:27 PM

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

Comment #674 - Posted by: jpratt at March 1, 2008 7:29 PM

CrossFit Snohomish - Trainer Jeff Vale
As Rxd
26:12

Comment #675 - Posted by: crossfit john at March 1, 2008 7:37 PM

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

Comment #676 - Posted by: sevan at March 1, 2008 8:29 PM

13:32

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

Comment #677 - Posted by: TimDrake at March 2, 2008 12:32 AM

as RX'd

10:20

dips were not very efficient

Comment #678 - Posted by: T. Post at March 2, 2008 12:56 AM

M/35/220

14:30

Not good, not bad.

Comment #679 - Posted by: adam at March 2, 2008 3:58 AM

15:20

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

Comment #680 - Posted by: scott k (23yo male, 173lbs) at March 2, 2008 5:19 AM

11:44
M/33/173

Comment #681 - Posted by: Dave F. at March 2, 2008 7:48 AM

11:45 ring dips broken after 3rd set

Comment #682 - Posted by: Luca Z. at March 2, 2008 10:36 AM

13:40 as rx'd

Comment #683 - Posted by: Chris R at March 2, 2008 11:29 AM

11:48

Comment #684 - Posted by: ChadC at March 2, 2008 12:43 PM

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

12.55

Comment #685 - Posted by: Mike_h at March 2, 2008 3:25 PM

as rx'd

8:15

Comment #686 - Posted by: Magoo at March 2, 2008 3:42 PM

5:24 as rx'd - new favorite wod

Comment #687 - Posted by: PTM nyc - 23m - 170lbs at March 2, 2008 3:47 PM

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

Comment #688 - Posted by: Jeremy Stecker 30/m/174 at March 2, 2008 4:53 PM

7:44

Comment #689 - Posted by: shane at March 2, 2008 4:53 PM

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

Comment #690 - Posted by: Russ Greene at March 2, 2008 4:56 PM

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

Comment #691 - Posted by: Bman19 at March 2, 2008 6:32 PM

43/m/165

10:12

PR, last two ring dips broken

Comment #692 - Posted by: moglee at March 2, 2008 6:39 PM

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

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

Comment #693 - Posted by: TCash m/34/142/5'5" at March 2, 2008 7:29 PM

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.

Comment #694 - Posted by: mtvet at March 2, 2008 7:32 PM

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

Comment #695 - Posted by: PT at March 2, 2008 8:10 PM

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

Comment #696 - Posted by: jdl_sydney M/31/87kg at March 3, 2008 1:54 AM

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

11 minutes 8 seconds

Comment #697 - Posted by: Scott W at March 3, 2008 4:32 AM

85lb sdhp
ring dips

6:51

Comment #698 - Posted by: Jerome_Chicago_26/m/5'6"/151 at March 3, 2008 10:17 AM

23/M/150

9.11 As Rx'd.

Comment #699 - Posted by: JTK at March 3, 2008 11:56 AM

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

Comment #700 - Posted by: HC25 at March 3, 2008 1:13 PM

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

Comment #701 - Posted by: JeffChalfant 28/172/5'10'' at March 3, 2008 2:31 PM

m/28/170

3 dips: 1 ring dip

37:34

Comment #702 - Posted by: gfed1 at March 3, 2008 2:45 PM

30/M/197

sub 2 strict bar dips for 1 ring dip

15:15

Comment #703 - Posted by: JC at March 3, 2008 4:14 PM

CFWUx3 (no dips)
9:33

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

Comment #704 - Posted by: Doug at March 3, 2008 4:40 PM

33 M 205lbs

18:15 as rx'd

Comment #705 - Posted by: briandario at March 3, 2008 5:58 PM

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

Comment #706 - Posted by: ponchoboots at March 3, 2008 6:33 PM

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.

Comment #707 - Posted by: JLR84 at March 3, 2008 7:04 PM

as rx'ed

10:36

Comment #708 - Posted by: tyler/28/6'1"/197 at March 3, 2008 8:12 PM

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

Comment #709 - Posted by: EPW at March 3, 2008 8:58 PM

~15 minutes

Comment #710 - Posted by: fla_hockeygod at March 4, 2008 4:31 AM

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

Comment #711 - Posted by: Madhusudhan at March 4, 2008 6:16 AM

12:19 PR (previous was 13:42)

Comment #712 - Posted by: JohnP at March 4, 2008 7:22 AM

11:00 as prescribed

Comment #713 - Posted by: Bret Ellis at March 4, 2008 11:41 AM

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

Comment #714 - Posted by: lawman698 at March 4, 2008 2:35 PM

26/m/6'3/170#

Subbed 85# SDHP's

12:22

Comment #715 - Posted by: Kwood at March 4, 2008 4:09 PM

25/M/182

as Rx
10:58

Comment #716 - Posted by: Parks at March 4, 2008 7:12 PM

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.

Comment #717 - Posted by: blades at March 4, 2008 7:15 PM

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

Comment #718 - Posted by: morisong at March 4, 2008 9:00 PM

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

Comment #719 - Posted by: Richard 30yom/6'4/96kg at March 4, 2008 11:12 PM

20 #1 bar high pulls
20 dips per rounds

~13 mins

Comment #720 - Posted by: LeeA at March 5, 2008 5:31 AM

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

Comment #721 - Posted by: jmcneal at March 5, 2008 6:06 AM

As Rx'ed 8:00.14

Comment #722 - Posted by: nickB at March 5, 2008 7:31 AM

m 41 232 6"4"

12.34

Comment #723 - Posted by: tower at March 5, 2008 2:47 PM

Mike K:

sub 80# SDHP and PUs

9:19

Jessica K:

sub 50# SDHP and PUs

9:53

Comment #724 - Posted by: headonkey at March 5, 2008 4:13 PM

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

Comment #725 - Posted by: rbst M/32/5'10"/190 at March 5, 2008 8:16 PM

10 sdhp @ 95#
30 dips on dip bar

15:38

Comment #726 - Posted by: stinker at March 6, 2008 2:52 AM

EEJJEJEJEJJJJJEEEJEJEJJEJEJEJEJEJEJ
M/34/170
15:45

Comment #727 - Posted by: ej at March 6, 2008 11:31 AM

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

Comment #728 - Posted by: homerba at March 6, 2008 3:23 PM

36/m/148/67"

95# SDLHP
30 regular dips

7 rounds

27:51

Dips tooked the longest time

Comment #729 - Posted by: DocO at March 7, 2008 1:13 AM

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

Comment #730 - Posted by: jrm at March 7, 2008 6:08 AM

071113

sub 3x bar dip for Ring dip
30:39

080228

same

29 min

Comment #731 - Posted by: EMelton at March 7, 2008 11:03 AM

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

Comment #732 - Posted by: toebud at March 7, 2008 1:29 PM

10:56 feet on bench for ring dips

Comment #733 - Posted by: Brandon C at March 7, 2008 2:32 PM

m/27/6'2"/215

CFWUx3

11ish as Rx'd

Comment #734 - Posted by: Sully of T-Town at March 7, 2008 9:01 PM

26/M/165

18:00
Subbed bench dips for ring dips.

Comment #735 - Posted by: Parkinos at March 8, 2008 7:57 AM

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

Comment #736 - Posted by: kcm at March 9, 2008 1:23 AM

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)

Comment #737 - Posted by: bcb373 at March 9, 2008 3:00 PM

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.

Comment #738 - Posted by: Adam Kemmerly@CrossFit Stillwater at March 9, 2008 7:04 PM

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.

Comment #739 - Posted by: Lorenzo Fraquelli at March 10, 2008 8:57 AM

cfwux2(-dips)

scaled to 85# sdhp

ring dips broken after rd#3

14:09

Comment #740 - Posted by: g.luke at March 10, 2008 7:25 PM

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

10:40

CSM

Comment #741 - Posted by: TommyKrackCorn at March 10, 2008 8:43 PM

9:58

Comment #742 - Posted by: rowcoach at March 11, 2008 2:03 AM

Time: 11.35 mins

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

Comment #743 - Posted by: Duck at March 12, 2008 12:06 AM

GREAT WORKOUT

AS RX'D

ABOUT 20 MINUTES

Comment #744 - Posted by: rich at March 12, 2008 11:16 AM

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!

Comment #745 - Posted by: Eric The Bastard at March 12, 2008 9:12 PM

7 Rounds:

10 20-kg. Sumo Deadlift High Pulls
10 dips

Time: 11.50

Comment #746 - Posted by: Christina Fraquelli at March 13, 2008 7:27 AM

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

Comment #747 - Posted by: EdC at March 13, 2008 7:39 PM

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.

Comment #748 - Posted by: Sarah at March 15, 2008 3:26 PM

Regular dips
25:55

Comment #749 - Posted by: NYCRaider at March 19, 2008 6:41 AM

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

Comment #750 - Posted by: Billy at March 21, 2008 4:48 PM

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

Comment #751 - Posted by: sr at March 31, 2008 7:26 PM

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

10:35.

Comment #752 - Posted by: Dale_Saran at May 3, 2008 1:59 PM

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

Comment #753 - Posted by: joe9 at May 22, 2008 5:09 AM

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

Comment #754 - Posted by: Jeff at February 14, 2009 8:29 AM

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

Comment #755 - Posted by: Rusty S. at February 14, 2009 8:54 AM

M/24/6'1"/190

DO RINGE SO USED THE DIP BAR

5:00 ON THE DOT

Comment #756 - Posted by: Chris C at February 14, 2009 5:23 PM

M/18/170/70"

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

17:17

Comment #757 - Posted by: chris jenks at February 15, 2009 2:09 PM

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

Comment #758 - Posted by: chris jenks at February 15, 2009 2:10 PM

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!!!

Comment #759 - Posted by: Lysa 43 5'5" 120 lbs at February 15, 2009 4:22 PM

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

Time 9:15.

Comment #760 - Posted by: John Calgary M/190/5'11"/47 at February 16, 2009 8:32 AM

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

Comment #761 - Posted by: LKG at February 16, 2009 11:57 AM
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