Holy early post...BRING IT!!!!

Excited about the prospect of being the first to post. =) I'm a nerd and I know it. This one looks AMAZING, I can't wait!!
-Julie
F/20/154/5'8"

Hello Crossfit Nation! Please pardon my non WOD commentary, but it is for a worthwhile cause. I am working on behalf of the Leukemia & Lymphoma Society to raise funds for cancer research to help find a cure for leukemia, lymphoma, Hodgkin’s disease and myeloma.

Leukemias represent 27 percent of all cancers occurring among children younger than 20, and about 10,400 children under the age of 15 are expected to be diagnosed with cancer in 2008. The good news is that cancer survival rates for both adults and children have improved significantly during the last several decades due to advances made in treatment methods made possible through cancer research.

Please join me in the fight against cancer by supporting my fundraising campaign through Team In Training on behalf of the Leukemia & Lymphoma Society. Every little bit makes a huge difference. I know for a fact that there are individuals in the Crossfit community who have reaped the rewards from generous donors.

More information on my campaign can be found at:

http://www.board.crossfit.com/showthread.php?t=34236

Thank you sincerely for your consideration!

I thought that it was hot in Aromas?!

My name is Ryan im 5'8 Green eyes and I love Ring Dipps! Wooo Bring it On!

Tampa, FL

Nice gams, ladies!

OK, I'm in....3-2-1...go!

25yo/M/175lbs
1:135lbs, 2:185lbs, 3:195lbs, 4:195lbs, 5:225lbs

Sorry for posting yesterday's loads here. Tomorrow's workout sounds like a good time.

GOOD LORD those Cross fit ladies are...well...FIT!!! 3,2,1...GO!!!

cool

This is gonna be fun.

Workout looks good, but not quite as good as those CrossFit hotties!

WOW!

If anybody knows anybody at the Bolling AFB Gym, can you PLEASE get somebody to straighten them out. I'm getting harassed in there every time I go in for:

1) using chalk
2) dropping bumper plates on a rubber floor

It's a GD Crossfit space for the love of god!!! Any Air Force folks that have some pull on that base, please drop me an email or square that away yourself.

We got stopped 4 times during our workout today - and then the beauty of it is, they let us keep going - then come over and "remind" us to be careful to drop the weights and don't let anybody see us use the chalk. I can't wait to open my box.

Hmmm... I can see me finishing round one in around one minute and then having catastrophic tricep failure leading to 18 minutes of rest then attempting one push up, hitting my chin on the floor and knocking myself out. Lets get it done!

Nicole, I don't care who is beside you, you are the hottest crossfit lady there ever was or ever will be.

I am in love...

Made my rings just in time. I wonder if anyone at Lifetime will object when I set them up.

Why did I leave cali?

today is lifting day for black box but I may just do this instead.... decisions decisions

but since I can Push Press 245 for 5 reps I am going to raise the weight on this to 155.

Body told me to take a rest day. Missed DLs, but tomorrows WOD looks fantastic. I am torn as to which I will do. Most likely manana will be the WOD and I will save the dreads for a skills day. Woot new shift starting Sunday so new schedule and the 13 week ramp up for a sprint Triathlon; I believe that I am still in the Clydesdale range at over 100kg.

#13 Brian PCF:

Just to be clear - these are not Rudy's guys from Crossfit Alexandria that teach classes there. Bolling AFB has the space open for use and I go in there outside of those class times to work out. It's the traditional "towel folders" that give me a hard time.

Woah! Early post!
This looks like a fun one!
Can't wait.
Have fun and train hard

I love CrossFit girls...

Golden Gate Bridge in the background is beautiful! I have only been to SF once, and I need to get back there ASAP!

Today's WOD looks awesome!

OH MY GOD!!!

My new screen saver.

Cool vid, great pic, awesome new workout! The trifecta!

Now go get some, and go again!

S/F

@ #15:

I wonder if anyone at my gym would object to me doing the clean and throw workout. Heh.

Lawd have mercy! Those are some insanely fit looking women:0 Btw, got my rings just in time for the thurs WOD (which looks friggin awesome). 3...2...1 GO!

ok yes i can`t wait to hit that workout. More importantly ladies, you are GEORGOUS

NICE MEDICINE BALLS. NOW I KNOW WHERE THEY PRODUCE THEM.

Lookin forward to this one. Back is feeling good, and my abs are to the point where i can sit up again without being in pain.. i love my newfound Crossfit addiction

Hot Picture. You have great taste Lauren

I wanna throw some Barbells!!

I don't wanna do this workout! Dips Still kill me. I don't know why after all this time push-ups and dips give me so much trouble. I have to do this wod with full rom dips. No more negatives!

Sweet WOD San Fran, That will make the real "Grace" much easier. I wish I had bumper plates to do it with though. I love when Affliates put new twists and spins on workouts. It always keeps it fresh and exciting. I'm back to following the WOD, so 3..2..1.. GO!

Sweet spin on "Grace" Kelly and Boz. I love when affliates twist WODs and workouts around to give them a totally different feel and look. Keep experimenting everyone!! I'm back to following the WOD, so 3/2/1/ GO!

Check out the body on that! He must work out.

Re #31 Allison: It's ok Allison to have a weak spot or two. It provides motivation for us mere mortals. I wonder if its due to "relatively narrower " shoulders. Just a thought

Hey Kelly, how long is that sand pit?

so coach demands more pressing strength. i like this cuz it works pressing on all angles (and we could always go for thrusters!)
great video. imagine if you could do that in a 24 hour fitness or YMCA. meetheads would lose their minds!

One question though. is one ring dip really as taxing as three standard dips?i cannot imagine the stabilization effort being THAT tough. although i do confess that i thought one double onder would not be more difficult than two singles. i will likely double th reps as a compromise. will work on getting rings

nick, you are married.

===========
TODAY'S FAQ
===========
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Push-ups are a no-brainer. If you don't have rings, substitute regular dips at a three to one ratio. See the Exercises and Demo's page (http://www.crossfit.com/cf-info/excercise.html) for video's explanations of any exercises you don't know how to perform. Good luck.

Is the Push Press just the motion from the shoulders up, or is it everything from getting the weight off the ground and then from the shoulders up?

...heaven . . .and i cant wait to this one up :D looks like fun..well they all are

So what is the rx'd weight for women. My wife just started Crossfit and I'm not sure how thats calculated. Thanks for the help...

jeff_tampa:

I plan on using approx. 70% of the male weight, or 80 pounds.

is that tila tequila? jk

Throwing Grace just looks awesome. I need a place where I can do that.

I don't know whether I would laugh or cry if I saw someone doing "Throwing Grace" in a normal gym. Probably just run for cover

Relatively new to the Crossfit world and have been surfing the Crossfit site extensively. Looked at the online store today and noticed the great t-shirts. Can anyone enlighten me on the meaning behind the word "infidel" on one of the shirts.

Thanks for helping out.

Mike

Crissy Field with no fog. Absolutely beautiful!

Crossfit SF kicks ass.

Holy upper-body smoke session Batman!

And for the record, two gorgeous ladies in the same picture...its almost too much.

Awwwww Yeahhhh!!! Thats our girl Houng Arcinas, representing from X-body crossfit Silicon Valley!!

Another cool WOD....

The amazing girl in the video is Erin Cafaro. She will be rowing the bow of the women's 8+ at the olympics in a couple of weeks. She cranked out a 378 fight gone New Year's Day. This video was shot way back in Oct/Nov and Erin hadn't been Crossfitting for very long. You should see how she moves now! E-Caf is one of the smallest girls in the boat and now can out pull nearly all of them. CF is her full on secret weapon.

By the way the big guy JD in the wod is Erin's brother JD, who played outside linebacker at Cal and who is one of our best, hardest working athletes (we hate him).

kstar

Silicone Valley??

That's Too Perfect

Awesome Work Out on the VIDEO, great idea

That lucky dude is not thinking about CrossFit.

AWESOME workout!!!!

My first Crossfit WOD. "Once more into the breech..."

What is the weight for women on the push press? Hey, why can't it just be posted at the onset. There is a lag for Brand X to post it. And if it is not posted somewhere, the women's weight can be hard to track down. Fran's women's weight is easy to find, but for Grace, is it 85 or 95? Or wall ball for FGB, 10 or 12? Is there a formula: men/women, 95/65, 135/85, 20/12? I have seen much debate on this so why not solve it from the beginning. Just post it in Parentheses in the WOD or as part of the FAQ's. Also, if anyone can list the women's weight for other workouts I haven't mentioned that would be great. Maybe one day I can do the weight as prescribed for all but until then I want to try to do the prescribed for women. If I had to guess I would say 75 for women push press on this workout.
Thanks so much.

I love my Crossfit Coaches! Great video guys. When can we do that in class? Erin- FGB 378 wow, wow, wow. Best of luck at the Olympics- I will be cheering for you. And we all know how JD did on FGB! :)

Crossfit is a joke I see no purpose in any of these WOD's Im switching to Turbo Jam hahahaha..

I Heart Ring dips but golds gym doesnt when I hang my rings on their universal gym haha.. And on top of that they only have one c2 rower a gym like that and 1 rower. I got stopped during my workout today by some punk kid who thought he was gonna row and had the worst form I have ever seen. I laughed shrugged and did burpees next to him haha. .321 go.

That view was really cool. Looks like a cool WOD too. Looks like you could do it with some heavy odd shaped object to make it especially functional. Only thing with using a barbell is it looks like it would be hard on the equipment...Oh, use a kettlebell swing for the distance then waiter walk to return. So many new ideas and I never would have thought of them on my own. Two heads ARE better than one.

Man, brings me back to those days training in California and running over that Golden Gate Bridge. Good times, can't wait to get back now that I know CrossFit is right there! Cool WOD btw, can't wait!

Way to represent SFCF, lads and ladies.

JD, you may be able to throw a bar-bell into the stratosphere, but I can still drink you under the table.

Go for it!

#37 willie

Personally I find the 3/1 sub for bar dips too easy. I can bang out 15 bar dips with no problem, but I'm currently stuck at 4 ring dips. Everyone's a bit different. If you do have access to rings, just remember to keep them tight to your body. That relieves much of the stabilization difficulty. My 1-1/2 cents.

so hott!

Deadlifts from yesterday:

5 X 455
5 X 455
5 X 435
5 X 405
5 X 405

Thank you CCT Joey and Apolloswabbie - the form corrections you guys made for me this weekend helped my numbers big time! I can't wait to max out. If anyone has an opportunity to get coached by these guys - take it. They know what they're talking about. It was a pleasure working with them and if you are in Louisville make sure you stop by the Chaos Compound (www.thechaoscompound.com) and get some coaching from Joey.

Yes, but Filthybrit, when you drink someone under the table you are the one who ends up on the front page of the flabongo website hahahahahahahahahahahaha.

I'm just as impressed by that chick's arms as I am by her boobies. And considering those boobies, that's saying alot.

feeling good about this wod.. it will have to wait until tomorrow! peace

Nick, it was July 4. And terrorists hate flabongos. Had to be done.

OMG!!!
Nicole you are hot but God Damm!!
That young Lady being instructed in the Ball Clean is Smoking!!!
:)
Please tell me if the Pecs are enhanced or not? ;)

Apologies, hope No offense is taken just had to type it.

#47
Infidel is the word Muslims use for those that do not believe in their god. You can infer the rest.

Great workout Coach. I am preparing for the fitness test for Air Force Academy and desperately need to improve my push ups.

What's the dude in the picture looking at? :)

Not the wall ball that's for sure!

I love crossfit women. You ladies look amazing. Too bad all women don't do crossfit.

allison nyc...that was my first thought too haha

There's a whole bunch of whiners bad mouthing Coach and Crossfit on the forum. I don't have an account so I can't comment. Hopefully some people will go over there and tell the whiners to STFU and get off the site if they don't like Coach and his program.

Link:

http://www.board.crossfit.com/showthread.php?t=34277&page=23

freakin' kewl vid

Nadia

Thanks for checking in!
Do me a favor and check in again, I have a question for you.

JDR

I am way looking forward to this work out....here's what funny, I have been asked to train 2 ppl...one is my ex-wife...and it has been based on my appearance and Crossfit...I am actually thinking of making a sideline business of it. Crossfit rocks!!!!!!!!!!!

This will be Fun.

Any one else doing the Cardio WODs on Crossfitendurance.com?

I am.. and i feel amazing!

BTW. I cant pick who is hotter... Nicole or the cutie with the ball.. yikes.

Boz is my crossfit Idol. I want to be as fit as he is one day.

Crossfit Torii Beach, My lady Lysa and I know Torii Station very well. We lived there for many years and we miss it very much.

De Oppresso Liber,

Have Fun, Train Hard,

Billy

Why is that guy staring at my lady?

OH MY LORD IT'S NICOLE!!!

Morning CrossFit World! It's 0100 in FTW-TX.

Yes sir, its 00:19 in El Paso, and WOD starts at 10:00

Ha Ha! That guy's pretending to watch her "form"

Alright, it's 3:40 P.M. here in Japan. Another hour or so until it's WOD time.

Whoooo! Those two crossfit divas are smokin',but Nicole is #1 in my book:)

JohnnydiGregorio

I am it is brutal, I cannot do it per the time rx'd on the CFE site, so sometimes I scale both. Dropping weight and my times are getting much faster on metcon related WODs.
Changing over to train for a sprint triathlon, so I need to buy an ok starter bike. There is a little 260 dollar bike that has a good rating for a duffer such as me. Any ideas for a big guy on bikes?

#77 Joe---

I followed the link, but only saw people having an intelligent and eminently respectful conversation about what fitness means, and how it links up w/ living. Isn't that . . . the point? Where's the whining?

This should be 20 of the roughest minutes ever! 3,2,1.....GO!

Joe-#77

Looks like a good discussion. I don't see any problems with it. If CF can't handle a little criticism once and a while, then I think our skin is a little thin.

m/38/6'3"/220

6 rounds in 28:34
substituted 36 dips for ring dips
took some longer breaks so i made sure to do another round. still trying to get used to 3:00am
workouts.

Joe #77

I also think you're misunderstanding what is going on in that thread. Glassman would I think be the first to welcome critique and discussion about Crossfit and what does and does not work.

i love crossfit women!

#47

'Infidel' literally means non-believer, in any God, christian or muslim. It's the equivalent of having 'athiest' or ' i dont believe in God' written on your t-shirt.

Islamic fundamentalist terrorists(not to be confused with muslim-that is a religion) have used the word as a derogatory term for westerners regularly over the last 20 years.

In this context the slogan 'infidel' on Crossfit's t-shirt is like giving the two fingered salute to islamis terrorists.

If your living in the deep south i would question the wisdom of wearing a t-shirt that says 'i dont believe in God', it could be risky!

I tend to sub 1 ring dip for one 'normal' dip but with weight in my backpack.
30 ring dips versus 90 common dips... I could do 90 dips but IMHO it would wear&tear my joints much faster than 30 common dips with additional weight.

f: 35/5'7/60kg

Rounds: 4 - used 27.5kg (rx'd is 38.5kg) for the PP and did 12 normal dips.

Holy crap. I became slightly hilarious/delerious? during this wod. Started my 2nd round of press-ups and discovered that someone had mysteriously removed my triceps and replaced them with jelly.

Where is the whining?

Sarena Kopciel says she attended level 1 and 2 certs and oly lifting form was taught incorrectly.

Brian Degenaro says "what exactly does performing 45 consecutive squat cleans w/135lbs (around 45 double unders and ring dips) build? The amount of fatigue built up has absolutely no transference to sport, and very little if any to real life. This is a poor excuse for practicing GPP"

Hell, read the rest yourself. These are people who can't hang and are figuring out a way to bow out.

Gant Grimes of the infamous Hybrid Program (aka watered down metcon) just did a judo tournament and commented that he wasn't fit. So much for there being no need for more than 10 minutes of metcon.

Read the rest yourself. This isn't intelligent debate. It's rationalization and coping out.

Holy crap. That vid is great. My brother and I were planning a trip to the Jersey shore to do "Grace on the Beach". Now..."Throwing Grace on the Beach" seems even cooler.

BTW...Nice pic. Those lucky med balls!!

re ,infidel on the t shirts ,
my take is that as crossfitters we are the infidels to the normal or as you say globo gym goers,in that we don't conform to the usual type of workouts.? no se?

In Islam, it is a basic tenant that there is only one God and that God is the God in Whom Jews, Christians and Muslims believe. To Muslims, Jews, Christians and Muslims pray to the same God because God sent Moses, Jesus and Mohammad as prophets. If you believe in that God, you are a believer; if you do not, if you believe in no God or in many gods, then you are a "kaffir". Of course this is but one interpretation. Other variants exits.

5 rounds + 6 pushups.

Chest/thighs to deck and full extension pushups, rings dips with full extension and no kip, 85# push presses (mostly jerks). Cleaning the bar for push presses was tough; my lower back is fatigued and sore from yesterday's deadlifts.

cfwu X 3 (-bench dips)
time 16 min 5 sec

Brand X (puppies) version
As many rounds in 15 min of
15 push ups
12 bdips
45 lbs push-press, 9 reps
4 rnds plus 15 push ups in 15 min

Total timw 31 min 20 sec

On female weights, I notice the following pattern:

Female Weight / Male Weight = ~ 0.65-0.7
i.e. female weight is approximately 2/3 - 70% male weight (as rx'd).

For example:

65 / 95 = 0.684... (Fran)
185 / 275 = 0.672... (CF Games DL/Burpees WOD)
100 / 155 = 0.645... (CF Games Final WOD)

Hope that helps some people. Also, I think that scaling is only applicable when the rx'd weight for men reaches 95lbs: I'm sure I've seen videos of Wallball being done with 20lbs Medicine Balls by women, and FGB with 75lbs.

Not authoritative.

AS RX'd 15 Rounds with five seconds to spare

ANYONE SEE THE NEWS LAST NITE? (NBC EVENING NEWS)NEW STUDY RELEASED IN THE NEW ENGLAND J.O.M. ON DIETS AND ATKINS/ZONE TYPE DIETS BEAT LOW-FAT IN EVERY CATEGORY. THEY EVEN WENT ON TO SAY THAT THERE WAS VERY LITTLE BENEFIT FROM A BLANKET LOW-FAT DIET. DECREASING CARBS AND INCREASING PROTEINS WAS THE WAY TO GO AND THE BODY NEEDS FAT IN ITS DIET. JUST NOT LARD AND SHORTNING LIKE I WAS RAISED ON.(SNIFFLE) HERE IN S.C. WE CAN FRY PICKLES, ICE CREAM, AND BANANAS (FOR REAL). OH WELL, GOOD BYE CRISCO HELLO EXTRA VIRGIN OLIVE OIL. LOL!!!

33/M/185

as rx'd
6 rounds + 15 pu's

Did the WOD w/ 15 pushups, 12 bench dips, 33# pushpress. 4 rounds. First round, did it w/ 45# bar and after 5 reps, had to swtich to the 33# bar or I'd never be able to do more than 2 sets!

3rd day as a CF'er - loving every minute of it (except the part where I feel like I have to puke.)

Tuesday - Angie - 31 minutes

Wed - 5x5 DL - 225,245,265,285,305

Today...OMG - 5 rounds, 4 pushups, and a mouthful of the gym floor.

34/M/200

Very hard workout. Took regular dips for ring dips 1:1 but still managed only 5 rounds - 4 PP.

Ally, about pushups; one day they will just click for you, just like pullups.

Try different hand positions, and also, treat it like a bench and really focus on throwing your entire upper body when you extend. People don't realizeit, but a lot of power is generated when you do a pushup. This may not be 100% accurate, but your benching close to 3/4 your bodyweight per rep (gym lore). It's why they're so good for you. Heck, even if it's equivalent to 50%, it's still moving a lot of weight.

Another helpful hint was passed along by KD, aka. Spiderchick. When you're getting beat down doing them, like in Murph, try spitting as your blowingout air on the extension. Amazingly enough, it helps. It's a psych thing. : )

Good luck, and kick butt as usual.

warmup: 3 rds, 25 double unders, 15 ball cleans (20#)

wod: 6 rds + 7 pushups

starting the pushups on the second round was eye-opening.

6 rounds + push ups
Scaled to 95 lbs.

7 rounds + 15 push ups + 12 dips + 6 push press

used 80#
bar dips - stuck with 12, did not do 3:1 ratio

KILLER!!!!

f/129/29/5'5

3 rounds + 15 pushups. Added 9 more push press reps too after.

Functionality of CrossFit story:

I finally got my wife working out with scaled WOD's, and I'm a happy man, gladly taking our two young ones out on walks while she works out. Last night, however, brought my training to a real functional use, unfortunately because of my wife's failure.

We were on said walk, after I had completed the DL WOD from yesterday, me pushing my two girls (roughly 55#), about a 1/2 mile from the house, when my cell rings. “Home” was calling. I figured my wife had a question about the WOD. This is what I heard: "I fell, hurt my back, can't get up." Various thoughts raced, but one seared: Get home!

One half of the 1/2 mile is uphill, and I was pushing a stroller not designed for high speed, but what the hell was I going to do, complain? No, I hauled ass and was home in minutes, sweating profusely, but not out of breath, and capable of easily picking my wife up off the floor, after ascertaining that she was not too injured to do so.

The injury appears to be a nasty bruise to her hip, probably right over the sciatic (hence the pain and inability to get up). Nothing major, but frightening in the moments when I didn't know. After the fact, however, we are both happy that I am as in shape as I am, because there was no moment of doubt about my ability to get to her and then handle the situation. Sprint hard, pushing weight, and then lift a heavy object off the floor, as fast as you f-ing can. If this doesn't speak to the essence of CrossFit I don't know what does.

Hopefully the Mrs. will be up and running (literally) soon, because I am determined to get her in the shape I know she can achieve, if only because of my success. Sorry for the long post, but I imagine any of you with a spouse understands.

Eric

M/47/195

As Rx'd

10 rounds plus 16 push ups.

wow... what a couple of hotties

31/m/190

as rx'd

6 rounds + 15 pushups

There's going to be a HALO3 tournament?!?!?!

Screw the WOD its time to unleash my inner Master Chief

PS nice article in the Stars & Stripes

Traveling - 5 rds + 10 Push-ups

-15 Push-ups
-12 Chair dips
-9 presses with the 24 # squishy "Body Bar"

27/6'8"/215

6 rds + 15 PU, 4 RD

Eric #116 Great post about the effectiveness of crossfit. Glad your wife is largely OK.

I pulled a muscle or something in my lower back deadlifting yesterday. Does anybody have any gouge on +/- of wearing a belt? Will this help prevent lower back injuries?

M/31/5'9"/172

4rds + 10 PU

substituted dips for ring dips

Here's a great example of where some cropping of a photo would be good. Take out the dude in this photo and you have the ultimate Crossfit photo for me. Not that I wouldn't have the same hazy stare if I was standing in the same spot...

25/5'9"/137

5 rounds + 15 push-ups + 1 ring dip

Brutal on my arms. Push presses scaled to 76 lbs and all cleaned from the ground. Ring dips slowed me down the most - down to sets of 3 by the end.

As Rx'd
3 rds. + 15 PU, 12 RD, & 2 PP

Kstar,

Are you, like, mad at your equipment for something? What did it ever do to you?? :-^

15 Push Ups
15 Bar Dips (No Rings)
9 115 lbs push press

4 rounds (+15 PU and 15 dips)

Its the push press that killed me. My max press is only 120

3 full rounds plus 15 pushups. My dips were a little cheaty.

bw 165

subbed reg dips for ring dips

7 rounds

+ 24 lb weight vest

This is a side subject, but today is "Bring your kid to work day," and I was thinking, "Boy, how cool would it be if a corporation offered CrossFit for employee children?" I teach a class here for a few of the adults in our paltry gym, but heck, I never thought about their children.

It would be like the ultimate kiddy daycare, and throw in some adventuring, like around the local parks or wherever. Hmm...

m/36/165

15 Push Ups
12 Ring dips
9 95 lbs push press

4 rounds + 15 pushups + 2 dips

this was harder than it looked to me. my shoulders got very fatigued very quickly forcing me to break up most sets.

8 rounds( push press at 90) - plus the push ups and 3 ring dips. I knew this was going to hurt but didn't think it would stop me from being able to 10 pushups in a row. Our militia grew today, and quote from a first timer around 14 min in, "wow this is intense". Funny how someone who doesn't know that much about Crossfit was able to define one of the key points, Intensity.

crossfit since may, m, 168 cm, 74 kgs

WOD: as Rx'd: 6 rounds + 15 push ups and 12 ring dips in 19:30.
Drank 1,5 bottles of wine yesterday, and the 4 days before that.The first alcoholic crossfitter?
Go for 8 next time

Got really psyched out during warm up: put on 135 pounds for the push press-in my mind I thought I had put on 88 pounds-I was thinking of finding a substitute excercise before I got my mind straight again

Did only one WOD round.. and then...

Subbed regular dip bars for ring dips
Tried 115 lbs for 9 pushpress reps. Too much.
Subbed down to 95, trying 105 in later sets.
Did the pushups as Rxed, using my body.

6 sets.

10 minutes

5 rounds

As a dedicated follower of 2 years, this was without a doubt the most pointless workout I've ever done.

#116 edevine: Not trying to be a jerk here, only offering a bit of advice from my own experience. Since your wife is still new to CrossFit, don't let her do the WOD alone. One, she needs someone to evaluate her form. Otherwise, she may be practicing and learning incorrect techniques.

It's not even a matter of being new to CrossFit. After 2 years of CrossFitting, I had been video taping myself when doing the occasional WOD on my own to make sure my form was good. I jerked 95 lbs overhead to do OHS and cracked my melon in a freak accident. Lesson learned, do not use the oly bar when I'm on my own.

Your story is a great one though and does speak volumes for the effort you put into CrossFit. Good luck to you and your wife in the gains you have to come.

Sweet video! As always, Boz keeps perfect form in quite an intense WOD. It looks like Erin showed all you boys up with full squat cleans.

How long was the pit?

Did a scaled version cause I'm still weak!

6 rounds plus 9 pushups

used 95lbs for push press

M/41/6"1.5"/174

WOD, sub 36 bar dips, 75# push press.

2 rounds plus all but last 5 presses in 3rd round.

kazama, #139--I like this WOD. Don't see anything pointless about any CrossFit WOD. Maybe stopping at 10 minutes was your problem.

that asian girl is.... incredible woooow

M/34/5'5"/152lb.

4 rounds

Scaled the push press to 75lbs. and did bar dips because I don't have rings. Busted my last two sets of dips.

#138 kazama, I agree with 141, how can Push ups, Ring Dips, Push Press be pointless. Seems you just found your excuse to stop early! haha

If you had no access to rings or a good spot for doing dips how should you sub this workout?

I do not have time for this WOD at my home gym which has rings and all other Crossfit equiptment. I have to do this at Globo Gym today and the dipping "station" is super far from the barbells. Stupid Globo Gym...

30/m/5'10"/225

5 rounds + 12 pushups

Did one-to-one parallel bar dips instead of ring dips.

Sunday- ran 10k

Monday,- was tired but wanted to move so did:

10-9-8-7-6-5-4-3-2-1

db incline bench, two 30#db
bb bench, 80#
KBS, 35#
HSPU

Tuesday:
S Nancy - 5 rounds for time:
snatch x7 (70# round 1, 65 all remaining)
OHS x15 (70# round 1, 65 all remaining)
run 400m
= watch did not start, rrrrrr...
Erin

Great lesson in that wod.

I need more dips. : )

WOD: 7 rounds with asssisted dips last round, + 7 push press.

#54 - Allison:

LOL!

33/F/5'10"/154

Ring dips were the killer for me.

80# for the push-press
4 rounds + 15 push-ups and 8 ring dips

what are you guys looking at? you think crossfit girls are hot?

5 rds +15 pu as Rxd
once again I was a chatty kathy in the gym

Holy crap. I am in love.

30yo/M/6'4"/209#

OK, another "Doesn't look THAT bad" smoker!! SBM, in search of a new set of triceps.....OUCH!

As Rx
4 Rounds + 15 Push Ups

M/18yo/5'10"/170

as rx'd
7 rounds +

15 pushups and 6 dips

5rds... was on cruise control. made sure to get full rom on my ring dips, which still need a lot work.. then ran across the to the track and ran 1 400m in 1:03:58. could hav broke the 1min mark, but broke stride 2/3 of the way through and I also pulled up at the end...

I'm thrilled to see the comments. I did 6 rounds in 21:30 w 70lbs press, and regular dips. Glad to see I was not the only one struggling.
175lbs 5'9" M

#141 and #144

This was not a metcon, plain and simple. My CV system was not taxed to anywhere near its limit. It was just an exercise in destroying your triceps and then struggling on at snail's pace. I have no problem at all with push-ups, ring dips or PPs, all of which are totally functional. But grouping three exercises together, all of which hitting the same (small) muscles is in my eyes completely pointless.
I admit, I have quit several of my hundreds of workouts before. All were due to impending vomiting, but never due to muscle fatigue, until now. In my eyes, mission was accomplished after 10 minutes, because my triceps were fried. And that could have been the only outcome from this workout.

Completed 7 rounds with a few adjustments.

15 push-ups
12 regular dips (no rings available)
9 85# push-press (1RM = 125)

First rounds was great, then my triceps were my limiting factor. From that point on it was 5 push-ups then I had to shake the arms to get the blood out and continue, same with dips 3 or 4 then let the blood flow. Awesome workout though, keep them coming!

26/m/196

4 rounds as rx'd

Guess I'll have to rock this one or yesterday's out, it's whatever. In reference to the AFB gym situation, I'm hoping that this situation is being rectified AF wide. I don't want to be in and the only thing be available is a cold gym with one bench, a pair of 15lb dbs and a power tower. Though trying for CCT will probably be a major determining factor, I mean the force as a whole...don't want to end up an overweight bag in remedial pt and yes, it's my responsibility, but people who know will understand.

33/M/174/6'00"

WOD as rx'd:

5 Rounds + 10 Push-ups

15/12/9 made it easy to track sets of 3 after the first round, which was unbroken.

Dan D.

m/47/175
6 rounds + 15 girl push ups.
scaled to #105 PP
Arms turned to noodles after 3 rounds.
Last 2 rounds of girl push ups and leg assist ring dips.

Modified push ups, bench dips, 65 lb PP

4 rounds (still had time left, but no gas in the tank)

M/22/6'1"/185

As RX'd 11 rounds with :07 to go.

The pushpress was the easy part. I hate ring dips

m/29/225
4 rounds, had to drop to 95 after the 2nd round....and might have let out a girlish whine as I tried to complete the final set

Kazama #58,

Maybe it wasn't intended to be a metcon workout. The way I look at these things is how OPT/James explained it in the video from the Games: the goal is to be good at whatever comes up, no matter what kind of demands it puts on your body. Not to specialize in a particular skill. Maybe you see it differently, that's fine. But I like the idea of trying to be ready to tackle whatever comes next. You never know, increased triceps/shoulder stamina may be a big help in doing something functional some day.

Steve

F/40/5'2"/120

Scaled to 65# for push press and I'm glad I did! Otherwise as Rx'd.

7 rounds + 15 push ups, + 6 ring dips, then finished the rest of the 8th set by the end of minute #21.

#163 stevea -- "girl pushups?" Come on, how about "knee push ups"? I'm a "girl", and I did mine the regular way (as do plenty of other crossfit women)!!

#158 kazama. My opinion is you have your metcon wods like Fran or the 400m 50squat and you have your strength wods like Total or 5-5-5-5-5 etc. I believe todays lays somewhere in the middle.
I really enjoy these workouts because i also lay somewhere in the middle. Anyway your welcome to your choice. I myself will be frying my triceps for the full 20 minutes today.

44/m/159#

bar dips

Push press killed me

5 rounds exactly

M/45/152

6 rds, 15 pu's, 4 rds.
Sub'd #95 pound pp

as rx'd 5 rnds + 9 pu

First time posting. Started crossfit at home this summer. 5 rounds, did 100lb push press. Great stuff!

Zone Question:

At 6'1", 215lbs and 10-15% BF. What would be the recommened block requirement?

Large Male?

#158 kazama
prefatigue of triceps forced me to really explode with the legs on the push press. Which may have been the point...

M/26/5"9"/175lbs

as rx'd 6 rounds with 10 seconds to spare

#77 Joe - Why don't you sign up and join the discussion? It's free, but you do have to use your real name, and can't remain anonymous...

Is that the same Huong Arcinas (sp?) who placed in the top 5 in a recent national Figure competition? It looks like it. In the commentaries I read, she was a clear favorite to win in the first couple of rounds.

I have wondered if any of those ladies use CF to prep. I am just curious how much of Huong's competition preparation involved CF?

Is that the same Huong Arcinas (sp?) who placed in the top 5 in a recent national Figure competition? It looks like it. In the commentaries I read, she was a clear favorite to win in the first couple of rounds.

I have wondered if any of those ladies use CF to prep. I am just curious how much of Huong's competition preparation involved CF?

28/m/175

as rx'd: 8 rounds + 9 pushups

38/f/146

5 rounds
switched to knee push ups after first set
dips w/ 50,then 60 lbs assist on gravitron
65 lb push press

38m/6/185

5 or 6 rounds + 15pu + 1RD

Lost track of rounds, still reeling from the VA Beach Cert.

WOW... Amazing Body, and my ass is sore from yesterday's wod. Looking forward to todays.

BWUx3

Knew I wouldn't be able to do too many rounds even though my dips were jumping/negative ring dips and only used 75lb for the pp.

Managed 3 rounds plus the pushups.

#116. great story about the real-life application of crossfit Eric! Glad to hear your wife is okay and hope she isn't scared off crossfitting.

This one was awesome.

5 rds. 15 Push-ups, 1 Dip

Strict, non-kipping dips.

7 rounds plus 4 push ups

had to sub 40k push press for 52k push press

sub'd 36 bar dips for the 12 ring dips....

4 rounds + 15 push ups + 8 dips

way harder than i thought...

She's a hottie! And she's about to explode if you know what I mean.

23M/170/73"

Did the workout with 100lbs push press subbed in. Did bar dips at the required 12. Would love to do a "real" muscle up one day.

Did 6 sets + 15 pushups + 4 dips

Well i ended up laying face down on the floor several times during push ups.

what a pump

40/m/176cm/71kg

6 rounds with 95# push press

hard one, but good one!

Looking Strong in the video, Boz!!
Keep those West Coasters hitting it hard!

15 push ups
12 bar dips (with 10kg dumbell!)
9 push press 55kg

5 rounds and 6 push ups ;)

As rxd:

27/M/5'11"/185

5 rnds + 15/12/2 push press

46m 200#

As Rx'd 5 rounds flat

Serious muscle fatigue from this one. I really liked how the pushups and ring dips set up the push press; I really had to use my hip drive to move the bar and then found myself locking out as if a catch. A really nice sensation. A great workout!

m/46/6'3"/175
as rx'd

4 rds
+15 pushups
+6 ring dips
+triceps now dead, arms hanging...

thanks coach!

m/38/192/70"

As Rx:

5 rounds + push ups and ring dips.
Made 9 attempts at pp on last round; only locked out 2. Ouch.

Shoulders are fried. Tri's aren't that bad off.

As RX'd: 7 Rds + 15 PU's

Paul 38/M/6'/175lbs:
2 rounds CFWU
scaled today's wod:
*strict pushups
*bar dips
*90lb push press, did 115 on first round
= 6 complete rounds with a few seconds to spare

Kristen 27/F/6'/210lbs:
2 rounds CFWU
scaled
*knees down push ups
*assisted bar dips (150 of assist)
*45lb push press, 70 on first round
3 complete rounds

Comment #116 - excellent example of Crossfit getting you set up for whatever might come your way. Good luck getting your wife healed up and into the gym for some Crossfit, working out with your partner is a great way to spend positive time together in our hectic lives. Probably most couples out there could benefit from some high five moments in the gym together.

M/40/5'10/205

No rings for me. Did 36 bar dips instead. No trouble with aerobic capacity but had to stop several times due to muscle fatigue in all three catagories.

3 rounds +
15 pushups &
23 dips

rx'd
11 rounds

m/27/205 6'1"

7 Rounds as Rx'd

Ring Dips were the limiting factor......know I will feel it tomorrow

CROSSFIT RULES !!!!!!!!!!

m/25/220/6'6"
as rx: 4 rds. + 8 pushups

Every PU was chest to the deck and I locked out every ring dip/push press. This was definatelya killer wod.

5 rnds +15 PU

31/m/190

squeezed in 7 rounds, but did regular dips instead.

as RX'd

8 rounds, 15 push, 3 dips

That weight was just perfect to make those push presses pretty significant.

45/M/6'/180 HOME

7 ROUNDS + 15 PUSH-UPS + 3 RING DIPS

PUSH-UPS WERE CHEST TO FLOOR TO FULL LOCK
DID MUSCLE-UPS TO RING DIP POSITION
115 FULL OVERHEAD LOCK PUSH PRESS

ENDED UP DOING 13 TOTAL MUSCLE-UPS BECAUSE THE RING DIPS WERE BROKEN. TOTAL MUSCLE FAILURE ON THIS WOD! I'LL HAVE TO DO ASSISTED BEER LIFTS TODAY OR USE A REAL LONG STRAW.

TIME

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/33/6'/215

As always, I started with the full CF warmup...

Did 3 rounds, each set broken with a 95# push press.

Did 1:1 bar dips (no rings).

Totally ripped from yesterday, feeling ashamed at my performance, I decided to run a 5K with a 30lb weight vest. That took 30 min.

5 rds + 5 PP, as rx'd.
1st WOD since games.

3 rounds + 6 dips

Used 115# for the push press..very tough

#158,

funny, i felt it in my shoulders (and chest) more than my triceps.

did the w.o.d. today from the homepage. first one in a while. been logging the crossfit york workouts....feels good to post here, man i miss it. well here is the awfulness
as rx'd
15 push-ups
12 ring dips
9 115# push press
max rounds in 20 mins.
rounds completed 4+15 push-ups & 3 ring dips
the rings always fry me, i found the push press and push-up tough but very managable. check out our website crossfityork.com!!

#38
The Germans have a saying. Drausen kriegt man apetit aber gegesen wirts zu house. It doesn't matter where you get your appetite as long as you eat at home.

4 rounds

PP 115# 105# 95# 95#

4 rounds

PP 115# 105# 95# 95#

CFWUx1 then set up dips/presses and play with weights/mods

15 pushups
12 rings dips
9 115#/85# push press
AMRAP in 20'

5 rounds even
subs: 65# PP; asst ring dips (green band).

as kelly moore said on her comment, most of my push presses were jerks and as someone else said on the comments, i became delirious/hilarious around round two when i realized someone switched out my arms for pieces of jello. i laughed pretty hard at myself, i must have looked insane. (one dip, two dips, collapse and giggle at myself.) washing my hair tomorrow should be fun.

ck

Sub'd

15 PU
12 Reg Dips
9 PP w #95

6 rounds.....

M/6´1/213

rx´d

4 rounds+15 push ups @ 19.20,finished 5th after some rest.

6 Rds, #95 Puss Press, followed with 1/2 mile swim, arms/shoulders were thrashed

spelling error above my editorial comment IRT my push press.......

"Throwing Grace" that shit is SICK... its a must do...

33/M/185

As rx'd:

7 Rounds + 15 push-ups

4 rds + 15 pushups, 9 rdips

On the "INFIDEL" topic, I agree with everything about it being a pejoritive term for westerners used in the middle east and of course more so by terrorists/insurgents in current conflicts, but I would like to point out that all of my friends who wear them are current or ex serving members of the armed forces, and glamourize the use of the term as a way of showing their opposition to the beliefs of the terrorists. I think that CrossFit's relationship with members of the forces makes "INFIDEL" a great slogan for a t-shirt.

5 rounds as rx'd, after killing my legs n back yesterday, felt good to hit my upper body, first time doing ring dips, loved and hated em

As rx'd
11 rds + 15 pushups. Severely smoked upperbody! Awesome WOD.

#98 Joe

When I first read the thread started by Brandon Otto on the board, my first instinct was to defend what I know to be true about Crossfit. I have browsed through the thread, and can understand why you think the way you do. My only problem with that thread is not one of the participants uses evidence based knowledge to defend their position or criticize Crossfit. I review medical literature for a living and have a little experience with anecdotal positions, and thats all you read there. Don't get me wrong, the board is definitely a place for individuals to express opinion, and some of those opinions are well stated, but I don't know the credentials or professional fitness training experience of any of the participants. Therefore, take them with a grain of salt and keep training hard, nothing quiets the unbeliever like results!!

22/230
wod as rx'd (120lb push press)
5 rounds + 15 pushups

6 rds - 10 pu's
95lb push press

30/M/180

as rx'd, 6 rounds + 15 push-ups.

#123 jakers, thanks, it's just a bruised tailbone.
#139 Dana Lynch, you're not being a jerk at all. I completely agree, and am always there whenever she uses weights. Last night was just a bodyweight WOD with box jumps. The box slipped (not a true plyo, mind you) and she went flying. Trust I'll be watching all of them now, regardless of weights or not. Hopefully, because of this she'll let me buy a real box.

as rx'd 6 rounds and a few pushups. I haven't touched rings in about a year and a half so that killed me and took a lot of time. Also did some chest unbalanced bench yesterday with flyes after the DL's and was pretty sore this morning.

If I wasn't married that would be my new screensaver, holy crap, crossfit girls are awesome and who the he!! cares if they are fake.

first time I have posted a wod
pushups-15
ring dips-12
push press-9 with 115#
20 min
4 rounds + 15,12, and 2 push press
these workouts are always harder than they look

first time I have posted a wod
pushups-15
ring dips-12
push press-9 with 115#
20 min
4 rounds + 15,12, and 2 push press
these workouts are always harder than they look

subbed ring dips for bar dips:
5 rounds

3xcfwu, 400m run, 2x 10 95# oh squats, 25m on the new c2 rower

as rx'd

7rds, 11 push-up's

As Rx'd

7 rounds & change of anerobic bliss!

36 M 168#

As Rx'd: 7 rounds + 15 push-ups & 6 ring dips

#138 kazama- pointless? Maybe I didn't do the same workout as you.

Great workout, thanks Coach.

Age 36
BW 185

CFWU 2x15

As Rx'd. 5 rounds in 19:58.

M/35/168
Bozeman, MT

15 x push ups
12 x regular dips
9 x push press (75#)

5 rounds

42/177lbs

WOD:
15 pushups
sub'd 30sec static holds in up position on bars
sub'd 75lb PushPress, 9 reps

6 rounds + 8 pushups in 20 minutes.

4 rounds flat
(15 seconds left to flop back into p/u position)

15 push ups
36 reg. dips
9 push press w/ 95lbs (didn't know the conversion of women...)

This was ABSOLUTELY brutal. I love it...

25yof/5'3"/157

(almost forgot)

4 rounds + pushups, ring dips, & 5 push presses

Did 5 rounds+15 pushups,4 ring dips

Had to do 80# push press, otherwise as rx'd

Nicole (CrossFit Hampton Roads)

Today's WOD is the opposite of what my angry right shoulder needs right now so I did a 5K row in 18:55 at the fire hall.

I played with the drag factor first and ended up with a damper setting around 6. My SPM probably averaged about 21 for most of the row and my speed was around 1:55/500m. I would speed up for the last 150-200m of each km and for the last 1000m with a final sprint of the last 250. I'm not sure what my 5K row PB is but I think it's a little better than today's attempt.

36/M/6'5"/208

Pretty weak showing:

5 sets + 15 Push-Ups

That workout was a lot tougher than it looked on paper!

Dave

subbed jumping ring dips

6 rounds + 4 pushups

Felt good about form on everything...pushups were reduced to sets of 3 (to prevent myself from doing "chest ups")

Thanks!

As rx'd 6 rounds with 2 seconds left on the clock.

#158 Kazama,

sounds like the point of today's workout was finding out that your triceps are your weak link. My triceps were fine throughout, it was a general failure of all the muscles involved rather than just one "small muscle." All movements were compound, involving the recruitment of many muscles/muscle groups.

cnb # 68

RE: Women's weight.

I was wondering about what to use for ladies myself today, so using the following:

FGB Med Ball 20/14 ratio = .7
FGB PP/SDHP 75/55 ratio = .73
Fran 95/65 ratio = .68
Diane 225/165 ratio = .73

etc, etc

You can just assume that the women's weight is 70% of the men's, in the nearest five pound increment that can be made using typical plates.

For today, 115/80 for the push-press.

Today's WOD is the opposite of what my angry right shoulder needs right now so I did a 5K row in 18:55 at the fire hall.

I played with the drag factor first and ended up with a damper setting around 6. My SPM probably averaged about 21 for most of the row and my speed was around 1:55/500m. I would speed up for the last 150-200m of each km and for the last 1000m with a final sprint of the last 250. I'm not sure what my 5K row PB is but I think it's a little better than today's attempt.

37/m/5'11/165

Rounds in 20'0 of:
15 Push-ups
12 Dips
35# dbpp, 9 reps
5 rounds + 15 push-ups (9.75 reps per minute)

& DL 5x5
135#-155-175-185-195
just enough time between sets to change weights

6'1"/210 44yrs old
as prescribed 6 rounds

#213 - brandon

crossfit york, pa? i live there, just found out yesterday that they was an affiliate trying to open in the area! really excited..

Awesome photo!

Is that from the Level II Implant Certification?

It burns, it burns!!!

As Rx'd 8 rounds + 7 pushups.

# 200 - I should have addressed that point as well. CrossFit helped save my marriage. 3 years of belonging to a globo gym and I can count on my hands how many times my spouse and I worked out together. Now we bond through "collective suffering" in the WOD's at least 2 times a week.

#158 - I think the point was made that there is no met con in this WOD. It's dual modality day of gymnastics and weightlifting. After 2 years of crossfit you should understand the programming template. If you avoid the days that do not have a cardio respiratory component, no wonder you quit so many WOD's.

I understand your point though. It's kinda like doing a 20 minute Fran, you got the effect after 10 minutes. But to say it was "pointless" is harsh.

Subbed 12 regular dips, otherwise as prescribed.

6 rounds in 20:05

John W. #253

TOOOO funny -made me spit my coffee out!

As Rx'd 7 rounds 15 pu and 2 dips
What a workout, loved it!

F/39/120

7 Rounds

55lb push press
Feet assisted ring dips
Chest to floor pushups

Off day for me. Guy I was working out with kept making me laugh.

M/28/70'/170
5 rounds + 15 pushups and 7 ring dips
as Rx'd

That was brutal,,,, my arms are still shaking

36/f/134
75# push press
bench dips instead of rings

7 rounds + 15 pushups + 12 dips

Already took Advil in prep for the pain tomorrow,,

Badass video!

6 rnds., + 15 pushup, and 3 dips= DONE

as rx'd

5 rounds + 15 pushups + 4 ring dips

3 rounds complete started 4th and did 15 pushups + 2 dips and was done.

3rd week crossfit. I'm happy with that.

#101-Al,

I don't believe God sent Mohamed as a prophet. Mohamed was rejected by Jews and Christians as being sent by God, and Jesus was also rejected by the majority of the Jews of His time as one sent from God.

There are those who say Mohammed was a pedophile, and a murderer. There are no such claims made of Jesus, or Moses. And people today do not strap on bombs in the name of Jesus, or Moses, and kill those who will not submit to their beliefs, but some followers of Mohamed do.

And unlike any other prophet, Jesus of Nazareth was witnessed by many after He rose from the dead (over 500), thus validating His claims of equality with God Himself.

His disciples, now known to the faithful as Apostles (those who witnessed His miracles), all left Jesus when He was incarcerated and crucified, save John. Even Peter denied he ever even knew Jesus to save his own butt.

It was not until Christ resurrected and appeared bodily that His followers professed their belief in Him unto death. If Christ had not risen, and appeared to them, they would not have said he did under penalty of death. And all of the apostles, save John were martyred for professing that Jesus had in fact resurrected. If He had not resurrected, they would not have changed from denying Him to save their lives, to professing Him unto death. This is quite different from those who have been falsely taught and brain washed that killing infidels will guarantee them entrance into paradise.

No other man in history stirred up as much controversy as Jesus of nazareth, because no other man in history has truly risen from the dead. :)

3 rounds complete started 4th and did 15 pushups + 2 dips and was done.

3rd week crossfit. I'm happy with that.

5 rounds

Subbed bar dips 1:1

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
total
5 sets+push ups,

I did my first set of dips on a rope with loops tied in each end and it was draped over forklift blades, only did one set like that, did the other sets on the forklift blades.

#247
I'm pretty certain my triceps are not my weak link - during this week I bench pressed my bodyweight 18 times in a row, chest to locked out and I can do several full-depth weighted dips with 115lbs extra weight.
All are compound correct, but there's no denying that once the triceps are out of the equation, then the moves become pretty much impossible without excessive rest.

#255
I have read the CFJ about programming, but I tend to classify workouts as being ME, metcon or somewhere in the middle. I can't remember a workout like this where neither strength nor metcon is the focus.
And the number of times I've quit is in single figures. From several hundred WODs, I don't think that's at all bad.

I'm sorry if my post offended anybody. That wasn't my intention. I was just geared up for a metcon workout and feel a bit deflated. I'm as CF as they come (built my own garage gym using wrought iron, old basketballs full of sand and invested my monthly payment to a useless globogym into buying olympic weights), so I'm not bashing what I don't understand here.

M/43/200

4 rounds + 10 pushups

Already posted today's WOD results but we got bored and played with the slosh pipe this afternoon.

With the 30# Slosh Pipe (10 feet long, 3 inch diameter), we walked one lap around the 400m track. The rules were these: If you touch the lane divider line, you pay 3 burpees. If you have to set the bar down (other than to do burpees), you have to run around the track until you catch up to your slosh pipe again. This was all done for time. Time starts and stops when you cross the finish line carrying the slosh pipe.

This will be much more taxing with our 48# slosh pipe (4in Diameter), but it was fun.

3:15 for me this time (No fouls or dropping the pipe, fortunately)

Enjoy.

Dan D.

19/m/168

WOD as rx'd: 6rds + 15pu

28 m 170
6 rounds + 15 push ups
as RX'ed

7 rounds plus 2 pushups in 20 minutes. Round 2 was quite the surprise on the pushups.... I cant ever remember 15 pushups being so taxing. I thought it was GREAT programming. Ring dips mutated into semi jumping ring dips, into out and out jumping ring dips by the end, so WOD not quite as Rx'd. Push presses were definately my strong suit, even though the back is still definately tight from the 5x5's from yesterday.

Wow, today's WOD was deceptively hard.

3 sets + pushups, dips, and 4 push press.

#158 Kazama

So you stopped halfway through because you got tired!?!?! Its a good thing to fry your muscles every once in a while. Also, the short rest periods, and the constant hammering of the upper body movements, are to increase your lactic acid production (the reason your muscles got sore and tired), in order to increase the rate at which your body can flush the lactic acid. Its one of the key points behind CF. I am new to CF and i know this.

32/m/210/6'5"

5 rounds + 4 pu

First round was less than 2 mins, then it got tough really quick.

Bwt: 136

As Rx'd:

Used 135 for the push press

6 rounds + 15 push ups + 9 dips

#124 - Dan
I too had lower back pain the last few times with deadlifts at 365lbs. The pain lasted a few days and was unable to bend over the next day. Yesterday, I lowered the weight (315 lbs) and focused on form and today I have no pain.

M/28/73"/214

5 rounds exactly

15 PU
36 bar dips
9 Push Press with 2x 45lb KBs

smoked.

6'5" 215#

2 rounds +15 pushups 12 ring dips and 1 push press. Heh.

11 rounds/15 push ups/12 dips

I ended up doing this... since I had to do the workout @ globo gym

15 Push-ups (honest pushups)
36 dips (nipples to thumbs)
115 pound Push-press, 9 reps

I did 5 rounds + 15 pushups....

The dips were the killer part of this workout. I actually had to do this workout at Globo Gym and came up with a creative solution for the dips. Basically I put 2 Olympic barbells in a power rack on the pins and did the dips between them. It was actually a little harder than doing dips on a absolutely fixed stationary dip station "type" apparatus since the bars obviously could move.

This workout was very tough, they should call it the tri-pec marathon. Who came up with the 3 dips = 1 ring dip thing? I am not buying it.

Personally I can bang out 10 ring dips way faster than 30 dips especially as fatigue starts to set in.... Anybody else have any opinions about this?

F/30/5'1/126

15 PU
12 bar dips
45 Push Press x 9

3 rounds in 20 min, completed a 4th round and worked on cleans

m/36/196

did 4 rounds.

push ups: round 1 en 2 push up round 3 en 4 push up with knee on ground
ring dips: with help of a chair
push press: 30 kg

de chest was out of energy after 4 rounds.
de last 2 days my body was tired.

27/m/205 as rxd 6 rounds

I knew after round 1 this was going to be alot harder than I thought. I didnt think 15 pushups could ever be that hard. Ugh well My goal was 10 by round 4 I knew that was out the window haha.

5 rounds as rx'd

I thought that push-ups were going to be the easy part of this WOD. It was very strange that push ups were terrible and I actually looked forward to push presses to get a rest!! I rate this WOD right up there with fight gone bad.

32/m/175

3 rounds with 95# push press + 15 push up and 3 ring dips.

Ok, trying to get back in after 9 mos off... Was going to attempt:
Push-ups: 10
Dips (regular: 10
Squats w/overhead dumb bells: 10.

Couldn't do push-ups after round one... gaaaaaah. Can only go up from here, right?
Maple Grove, MN

bwt:152

8 rounds + 11 pushups

shoulder rape

OK - yesterday we fried the posterior chain. Today we fried the upper body pushing muscles. Yesterday strength, today gymnastics/weight lifting. So, tomorrow METCON with legs and pulling muscles. HMMM... Helen, Eva, Nancy, Nichole, Michael or Josh?

M/265/28/6'3

15 Push ups
12 dips
9 push press (115#)

5 rounds

KStar uses Nicole as the most perfect living anatomy display at certs. How 'bout that glute-ham tie-in!

M/26/195/6/2

15 push ups
36 dips
115lbs push press

4 rounds + 15 push ups + 3 dips

M/28/160/5'10"

5 rounds

tough workout for strength endurance.
46 y/o male 155#
as rx'd
3 rds plus 8 push presses
shooting for 4 rounds but unfortunately failed on lockout of too many push presses and very slow on the ring dips. Need to work on kipping ring dips.
pre: snatch balance - 25/45/60 x 3 plus one OHS at 95#
post: ART treatment on elbow

M/39/233/74

Worked out with Mac at lunch.
2XCFWU (sans dips)
completed 5 rounds in 20 minutes
15PU, 12 D, 9 PP(110lbs, HUGE MISTAKE)
15PU, 12 D, 9PP (80lbs, much better)
15PU, 12 D, 9PP (13 PU on knees, 10 neg dips)
15PU, 12 D, 9PP (15 PU on knees, 12 neg dips)
15PU, 12 D, 9PP (15 PU on knees, 12 neg dips)
15PU, 12 D, 9PP (15 PU on knees, 12 neg dips)

As you can tell from the stats, my workout was not perfect, not even close. Maybe should have scaled it a little more.... Gonna be sore for a few days, I think
Cheer

m/34/6'/282

5 rounds in (17:57)

my rotator cuffs where burning so bad is was sickening.

m/35/6'2"/182lbs

subbed bar dips for ring dips

7 rds + 15 push-ups, 12 dips and 6 push-press.

Four rounds!
Sucks, but for some reason i didn't have any power left in me. My wrists were acting weird, too.
Finished the fourth round Xactly when the bell rang. :P

28/m/192

6 rounds + 6 ring dips

as rx'd

8 rounds plus 15 push-ups and 12 dips

4+12 65# thrusters

M/22/6'1/185

as Rx'd

6 rounds + 15 push-ups, 9 ring dips

A lot harder than expected.

9 rounds in 20 minutes.

42yom / 148

6 rounds even as rx'd

This was a muscle endurance nightmare. After being unbroken in the first round all rounds after that were broken into pieces, mostly sets of 3. This one became a real chipper.

Post 1pood 1 arm swings, Waiter walking lunges and TGUs

24/m/201
6 rounds + 13 push ups

As Rx'd:
6 rounds + 5 pu didn't feel very good about this one, maybe it was insufficient nutrition or trying to go too early in the morning, or just a bad day. No matter, just put it behind me, remember to eat right, and hit the next one.

A friend introduced me to crossfit. Today was my first day. Substituted dips for ring dips. 3 rounds + 15 push ups. Not very good form on PU or Dips. Had to take rests during/btwn sets. Plenty of room for improvement. Looking forward to learning more.

Had to comment,usually don't.

subbed dips for ring dips, did 75 lb push press, because I wanted more than 3 rounds.

Did 5 rounds and got 5 more pushups in.

But the big deal is my weight.

I started CrossFit at 6'5", 160lbs. Was before trying to gain weight lifting, running very little. Now, doing crossfit for 2 months-I am at 172! More than I ever weighed before! I have muscles! Finally!

Now if I can just keep them long enough to get home from Iraq and show my wife......

Brutal! 5 Rounds + 15 pushups and 6 ring dips.....Brutal!

7 RDS Plus pushups and ring dips
Aaron & JOE
REPRESENTING PITTSBURGH!!!

The 'divide your total by 875' method of scaling gave me .76 - So I rounded 88 lbs. up to 95. lbs for the push-press.

5 rounds + 15 Push-ups, 2 Ring Dips

Opps! I miss counted! Only 4 rounds + not 5

>:(

Shoulders are spent today. I am helping a friend train in the evenings and over did it a bit. I will make it up on the next rest day.

15 pushups chest to floor
full rom on dips
85lbs(grace weight) for push press
7 rounds

Male/44/195/6'02

Morning ran 3.5 miles (slow)

Todays WOD
7 complete rounds and 14 pushups.
Switched to bench dips after 1st round, and used 95 lbs on the push press

m/29/217

completed 8 rounds + 15 pushups + 12 dips......could not quite get to the push press.

Completed 2 rounds of the National Guard Obstacle course for a great warm-up.

"Silicone Valley??

That's Too Perfect"

LOL!

8 rds

did dips on BE machine, rings would have been easier
bwt-169

M 31/6'/195

6 rds of

15 x PU (broken into sets after 1st round
12 x regular dips broken into increasingly smaller sets after 1st rd
9 x 115# PP broken into sets after 2 rds

15-Regular Push-ups
12-Ring Dips on a 45Degree sliding Pilates Machine
9-Push Press @ 45Lbs.

4 full rounds with 1 minute remaining.

6 + one push-up round

225/m/5'11"/27

12 rounds as Rx'd. Complete ass kicker!

M/6'3"/220

12 rounds as Rx'd. Complete ass kicker!

M/28/6'3"/220

That was a punisher after the catchup I've been playing this week.
Monday: HSPU&Burpees
Tuesday: Angie in 24:32
Wednesday Morning: 5RM deads (335#)
Wednesday Night: 15-1HSPU/1-5L-Pulls (too long, forgot my watch)

Today: as rx'd 6 rounds + 10 pushups

My shoulders, tris and chest were numb after round 1.

HOLY HELL!!

That was ridiculously tough.. and misleading

5 rounds and 5 pushups.. i couldn't even buckle my seatbelt after that

5 rds + 15 push-ups + 9 Ring Dips
Ring dip capacity must improve.

WOD:

pu: 5rds nipples to the deck

dips: 5rds breaking 90deg

pushpress: 5rds full weight

Bring on the body weight exercises ;)

23/148

WOD as rx'd

7rounds+2pp's

5 rds + 15 Push-ups + 9 Ring Dips
Ring Dip capacity must improve!

5'10 187lbs
7 complete rounds/

20/m/180

Yesterday's workout:
deadlift 5-5-5-5-5
365-405-410-435(PR!)

Today's workout:
as Rx'd
10 rounds + 9 pushups

shoulders felt blasted after my warm up so i didn't do my best.

23/F/145/5'5"

Either 4 rounds + 12 dips, or 5 rounds + 12 dips...lost count

Used 83# bar, all push presses.
Did dips off a bench. Weakest area.

I fail at life.

M/17/5'8''/160

Scaled the push press to 95#.
No access to rings, had to do boring ol' bar dips.
3 rounds, plus 15 pushups and 9 dips.

Ow.

Pushups chest to deck
Bar dips (no rings)
Had to scale PP because my rear delst are still killng me from the CFT last week. (not sure why)
PP 95#

7 rounds & 2 PU's

Harder than it looked

18/M/160
As Rx'd
7 rounds and 15 push ups

3 rounds + 15 pushups + 7 dips

My push presses turned into push jerks half way through. They slowed me down the most (practiced handstand pushups for 1 hour on Tuesday - very tired shoulders today).

40/M/164

CFWUx3(-dips :)

Did brandX's Pack with 10# less on the bar
15 pushups
12 bar dips
9 Push Press 85#
3 rounds, 15 pushups

as rx.........8 rounds...jb

22/M/150/5'9"

Had to do bar dips so looked like

15 pushups
36 bar dips
9 push press

5 rounds + 10 pushups

Ahhh...tough!

4 rounds + 15pu and 4 dips...

Wow.

#266 Gar...most excellent description!

A Rx'd 4 rds
M/49/215

as rx'd

6 rounds.

m/29/195

22/M/165

P-Bar dips, no rings

otherwise as rx'd

9 rounds, 15 pu's 3 dips

First time crossfitter here.

I'm excited to try this workout this weekend. I'm very curious to see how many rds I can complete. This seems like a good test to challenge my fitness level. Wish me luck!

as rx'd

6 rounds, 15 push-ups, 10 ring dips. Nasty!

M/28/71"/167

15 Pushups
36 Bar Dips (3:1 vs. rings)
9 Push Press @ 115#

4 rounds flat

First time poster, 3 month crossfitter.
#166, Mark, please explain a "girlish whine"?

f/46/5'7/160
15 push ups
15 bench dips
9 push press 75#.

8 rounds in 20:11.

M 33/144/5'7"

Subbed 95 lb push press: 5 rds in 20 minutes

5 rounds. The dips (bar) were kicking my ass of all things.

2nd week crossfitter

m/21/6'3/220

15 push ups
12 bar dips
9 push press @ 95#

5 rounds + 15 pushups and 2 dips...yikes...

sub'd hspu for push presses

7 rounds

push-ups: chest to deck

ring dips: broke 90 degrees

push press: with 95 pounds

4 rounds + 15 push ups + 3 ring dips

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles

cfwu

WOD:
15 x push-ups (chest/thighs to deck press to full elbow lockout)
12 x ring dips (drop shoulders below elbows, press to full lockout)
9 x push press 75# (according to BrandX, guessed a lil low on the women's weight)

total = 7 rounds + push-ups

oy. shoulders, triceps, midline stabilizers... all the super involved components of today were already fried from yesterdayz dl WOD and the rest day practice handstands + extra wo ("Flyin Burpin Annie" time = 17:15)

As Rx'd, 4 rounds and 7 pushups.

subbed bar dips 1 for 1.

4 rounds

F/38/5'6"/140

6 rnds (modified ring dips, heels on barrel; 65#PP in first round, dropped to 55#PP for remainder)

7 Rounds exactly.

Only the 3rd WOD I have done since the Games, since I took all of last week off. It's taking me a bit to get back in the groove. Sore as heck today though since yesterday's WOD for me was 15-14-13-to-1 of Pull ups, dips, and DB Press (45).

3 rounds. 437 calories (including warmup).

6 rounds...with help
rounds 3-6 of push ups on knees
dips with help
65x9
65x9
65x9
45x9
45x9
20x9

33 yom 235 bwt
lack of equipment so did:
15 push ups
12 ring dips
9 hspu's (after second rd switched to handstand hold)
in 20 minutes: 4 rds (3rd rd did 3 hspu and 30 second hold, 4th just did 30 sec handstand hold) +15 pushups +12 ring dips

5 rounds as Rx.

45min rest.

1 mile warm up 7:20.
10min rest and stretch.
4 rounds of 400 meter run 50 air squats. 10:40
The first crossfit WOD I’m kind of good at.

Fun Times!

I did todays and the 4X400/50sq WOD, they paired nicely, although I'll probably regret it when tomorrow's WOD comes up.

#1 6x + 15 pu
#2 12:56 WOOO!

Did this 2 hours after yesterday's deadlift workout.

6 rounds + 14 press-ups nearly Rxed

Up-scaled push-press to 121lb cos I didn’t have enough smaller discs

Ouch, that hurt

Cheers, kempie

Only have a 100# weight set for the apartment, so used the most I had. Taped 5# dumbells, so 110# max. No rings, so bar dips instead.

Jon (m/21/6'0/150) - 6 Rounds + 15 PU's + 5 dips

Emily (f/23/5'5) - 6 Rounds + 15 PU's
-Used 60# for Push Press. Arms really tired, did Crossfit Calgary workout yesterday due to lack of weight.

M/22/6'/164

5 rounds + 15 pushups

sub'd regular dips (3 to 1 ratio) for ring dips

Pre: CFWU + 6 MUs

WOD:
Push-ups..chest-on-deck to full lockout
Ring dips..shoulders below tops of the rings to full lockout, kipping
Push-press..started with 115lb, dropped to 95lb after 3 reps.

3 rounds + 15 push-ups, 12 ring dips, 1 push-press

Post: 10 deep bar dips, 3 MUs, 10 OHS w/45lb, stretching

Howdy,
So crossfit day number 2:

106 lbs(2x24kg kettlebell) pushpress
resistince band assisted bar dips

2 complete rounds and one sorry half a round.
My self esteem is low.

As far as the stars and stripes go...I would contend that the Air Force and Navy have an easier time assimilating Crossfit because they do not have the institutionally ingrained notion of what PT is supposed to be. I mean hell the Air Force just added running to there PT test 4 years ago! So congrats Squids and Blue Tigers(That's my new name I'm trying to get started for Air Force instead of flyboy, Blue Tiger, because of the uniform, Get it?) Well if this posting starts of the crazy I'm taking credit for it! You hear that Crossfit? Charlatan 6 coined the phrase Blue Tiger!

M/21/160/5'7"

15 push ups
36 dips
115# push press, 9 reps

Rounds: 5

I just couldn't get into the "zone" today

Humble suggest we need to see a video of Nicole and "Houng" doing.... way anything would be ok.

oh yeah the wod

15 milt pushups
12 reg dips
9 push press 115

7 rounds exactly

CFWUx3
5x45, 5x135, 5x225 warmup
275-275-275-275-275
12x135 warmdown
DLs felt pretty strong but grip was the weak spot. Last 2 sets it was especially hard holding on to bar for that last rep.

Crap, posted this to wrong day.

F/29/130 lbs/5'6
WOD

7 Rounds
Ring Dip - feet supported on the low stool
Push Press - 65 #

this Wod was very hard on my shoulders, it hurt

cfwux3 (light on the dips)

sub ring dips for bar dips
4 rounds, 15 push ups, 7 dips

Any crossfit female heading to Robb's cert this weekend who wants to split the cost of a hotel room for the weekend? I don't smoke and I don't snore! And I am zoning! Please email me. You can check my email at www.nextgenerationcrossfit.com

No rings. Sub'd ring dips for pull-ups
Push-ups was extremely difficult today!

5 rounds exactly

Man,I hate working out by myself. I wish my CrossFit buddy (Mike Mc) was here to do this WOD with me.

Starting this morning, I am experimenting with the metabolic/anabolic diet. I hope it doesn't diminish my performance much more. I have not been performing so well lately after 3 month on the zone. What is going on?

Me: 41yo/M/5'10"/174lbs

Warm Up: some light stretching

WOD: 2 rounds + 15 push ups and 36 dips

Push Ups: full range of motion elbows close in to my side.

Dips: Subbed regular dips at 3 to 1. My shoulder is sore from something that I did but I'm not sure what...

Push Press: subbed 95lb instead of 115 and that was plenty. I broke them into sets of 3 at a shot.

I cannot believe the guy who blogged that he did 10 minutes of this WOD and thought that this was a pointless workout (Kazama post 138, 158). I guess he has never needed to push anything away from his body since this WOD focused on every way to push an object away from your body. What a bonehead....

Have Fun, Train Hard,

Billy

Great workout....

SFC Tarman 5 rounds
SPC Bustillos 5 rounds

Great workout....

SFC Tarman 5 rounds
SPC Bustillos 5 rounds

Opps, that was Kim Phan not Mike Mc post!

Scaled it

10 Pushups
5 Dips
8 30lb DB Push Presses

6 rounds

M/38/218

Noticed that the general WOD benchmarks have gone up lately. My sense is, there are more athletes achieving 'elite' status in the CFWOD's, so to counter that, we see the weights and reps going up to suit. Means more scaling for the likes of me.

Today, started with:

15 push-ups
36 bar dips
9 95lb push-presses

Begining set 3, I scaled to 24 bar dips.

6 rounds.

as rx'd

5 rounds + 8 p/u's

First time on rings today!!!!!!!!!
Found them hiding in a corner of my globogym.
3 full rounds +22 reps
Dips were not all pretty and the
push press was 80#s

Welcome back Corson!!

3 full plus pushups, dips and 2 pushpresses on rnd 4. Thanks Coach!

34/m/195lbs

6 rds as r'xd

Great workout!

This was brutal! My shoulders and wrists are mush, but I finished:

6 rds + 15 pushups, subbing 24 dips for 12 ring dips.

four rounds and 15 push-ups in 18' 46"...

did 105 push press and 24 dips (sub'd for ring dips)

m/26/187

as rx'd
6 rounds plus 9 presses and 15 PU

Ran 2 miles in 14:22 with a cool down mile for a total of 3 miles in 23:07
15 push ups, 12 ring dips, 115lb Push Press- 6 complete sets without rest during reps, then 1 and 1/2 sets- didn't do any push press on the last set, ran out of time. and wow the young lady in the picture looks really smart

25/M/155

As RX'd - subbed 95# for Push Press

5 complete rounds

Made it to 3 push presses for round 6 in 21:17, and I just could not do anymore. I never knew push ups could be so hard! And my wrists are freaking on fire, they hurt like hell.

PS - Love the Deep Purple in the video

CFWUx3 (no dips)
6 rnds as Rx'd

CFWU x3
Knew I was into my 5th set at the 10 minute mark but then started focusing on reps not rounds and lost track...so either

7 + (15,12,1) rxd
8 + (15,12,1) rxd

either way, this was a good one.

6 rounds as rx'ed

Silicone Valley??

That's Too Perfect

Comment #54 - Posted by: AllisonNYC._23/5'2/126 at July 16, 2008 8:23 PM

That comment sounds pretty catty. A little jealous?

29 yom, 180 lbs

6 rounds + 15 push ups and 8 ring dips

wow, much tougher than I expected

F/20/155/5'8"/HC2

6 rounds + 15 pu, 12 dips, 7 push press

subbed jumping ring dips, #75 push press

I'm headed over to Tampa for the weekend and I'm going to check out the affiliates over there. Should be fun!

21/m/5'9" 170

15 push ups
36 bar dips
9 reps of push press with 110 lbs

3 rounds in 21:46

I have no ring dips and a bum shoulder so I mostly did dips between two benches and whimped out on 115 so I knocked it down . . . to 65lbs. This is my fourth work out on Crossfit. Loving every bit of it.

5 and 2/3 sets in 20 minutes.

Pushups were hard as woodpecker lips. Only had two complete sets of pushups without resting.

Note to self: at least 75 for push press next time and dips hurt to badly to continue, need to find a different tri exercise.

7 rounds + 6 ring dips

I videotaped it and checked my form on every rep. Legit. That was tough, but a workout like this is a strength builder. Want bigger bodyweight bench press for Lynne or Linda? This will get you there. No metcon for this workout? I was wiped out when I was done.

No offense to anyone, but I am a pretty strong guy and this was a tough workout. I would love to see video of anyone getting more than ten rounds. You will get big KUDOS from me. I am only sceptical because push-ups are probably the most cheated movement in Crossfit (next to the air squat). Any of you fire breathers got a vid posted?

Last thing: Speal, bodyweight push press? You never cease to amaze me.

Light w/u

As rx'd

5+ 15 pu's & 12 rd's

24/m/205

6 rds plus 15 pu 12 ring dips 5 push press

Awesome workout
Me and my girlfriend did this, big crossfit fans!!

15 PUps
12 Reg Dips
9 115 Pound press

5 rounds - Can't move now

Vaughn here in Jackson, TN. 41/165/5'8"

7 rounds. Scaled push press to 95#. A LOT harder than I expected.

O.k. on second though, I do have to add a comment about the girls in the homepage pic. Holy Smokes Batman!! Both of them are just in incredible shape and cuties pies to boot!! Woohoo! I love CF!

10 + 9 as rx'd
need to work on keeping the rings tighter at extension

New to Crossfit

Those women are magnificent. Are they trainers? Where?

22 M 140

as rx'd
3.3

dips first time with rings = wow what a difference

didn't have my rings so did regular dips. 5 rds.

Re: Comment #266 - Posted by: Gar at July 17, 2008 11:10 AM

Jesus was the original CrossFitter.

I have seen plenty of CrossFitters die at the end of the WOD and then miraculously come back to life several minutes later.

46/m/184
modified
Dips
Pullups
back still out
4

cfwu 1x15

sub'd 75# and 36 dips (by 2nd set--assisted)

5 rounds in 23 mins

started tired and ended worse

5 11/m/175/28

6 rounds + 15 push ups

only did 3 rounds with the rings then switched to bar dips. rings still kick my butt

#398 lottbs: Noooo. I think she looks amazing. Strong and hot. You'll NEVER hear me hating on a woman.. ever. I've got nothing but love for CrossFit hotties.

Don't know how that came across as catty to you. I just thought it was funny.

No gym for me today so:
5 rounds of:
20 20#kb swings
20 unanchored sit-ups
20 push presses w/ 20# DBs
20 push-ups

31/m/190

Only got about 3 push presses and had to drop to 95lbs and I did regular dips.

4 rounds (finished the 5th after time expired)

M/38YOA/5'8"/181#
6 rounds
15 Push ups
12 Regular dips (no rings)
115# Push Press.

Cool down with 4 sets of 5 Dead hang Pull ups

That was my evening workout. Ran 4 1/2 Miles in the Morning.
Awesome day.
My 2 1/2 Year old Son Fletcher is getting the bug. He has his own 5# kettle bell that he can swing with daddy.

Cheers
Paul

Got through one round, and quit - my elbow's still flaring like a freaking star. I'm so sick of this stupid elbow; I've been treating it like glass for a month now, and as soon as I use it at all, it just hurts - in the "no, really, don't do that" way again. GAH!

6 rounds, subbed 24 dips for ring dips

As Rx'd

5 Rounds - 15 Push Ups - 5 Dips

115 is only 20 lbs under my 1RM so I had to break it up from the beginning. Fun workout, wished now I would not have done "J.T." last night...

2 presses short of 4 rounds. Used 75# for presses. Felt a troublesome tightness in the shoulder area with the presses.

4 rounds + 11 push ups
as rxed

8 rds + 15pu & 12ring dips
6'1/210/27m

30yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Power clean 65lbs x 5-5 95lbs x 5.

Subbed 95lb Push-press:
3 rounds + 15 push-ups, 10 ring dips.
Push-presses cleaned from floor. Foam roll after

6 rounds w/ 95 lb. sub for push-press.

3 rnds +, 15 minutes, 95 lb push press... ARMS ON FIRE!!

44/76"/190

warmup: pullups/OHsquats (20lbs): 2 rds of 10

subbed 95-lb pushpress in WOD

5 rounds less 4 push presses

The very lovely Houng Arcinas, representing from X-body CrossFit Silicone Valley has her own website: http://www.fithuong.com/gallery/

and NO they are NOT real...

M/39/185

Subbing regular dips at 2-for-1:

6 rounds, 15 push-ups and 12 dips.

I think I actually got 7 complete rounds done, but forgot to mark it down on the little sweat-stained sheet by the rack. So, I'll go with the six I marked and aim for more next time.

More better faster

4 rounds plus 8 pushups. Ring dips and 106 degree heat were the killers.

M/180

15 Push-Ups
12 Regular Dips
9 Push-Press (1st Rd. @ 115, all others at 95#)

5 Rounds + 15 Push-Ups

Anthony (M/29/170)

As rx'd: 12 rounds + 5 chinups

37M/5'10"/165.5#

As Rx: 6 rounds + 15 Push-ups + 3 Ring dips

Torn-up a lot quicker than expected. Loved it!

I finally beat speal at something! lol.

7 rounds + 15 push ups

36 bar dips substituted in place of 12 ring dips.

Like opt said, ring dips would have been easier, but my buddy who has the rings is out of town this weekend.

bwt 172 lbs

Of course... my rings showed up today after I did the WOD with bar dips

m/38/222
9 rounds+ 15 p.u. had to do regular dips no rings
ran 2 miles 20:00

m/38/222
9 rounds+15 pushups regular dips no rings

29/f/113

6 rounds

80# push press

pre: wux1
post: stretching

holy smoked my shoulders are fried! i didn't feel it one bit in my triceps all in my shoulders!

cool video guys. i got yelled at this week and told no more jump roping, wall balls (my clients and i scuffed up the wall) and today no more moving the barbell next to the dip station. i so badly want to do the workout in the video at my gym. i'm sure that would get me fired in about 2 seconds! rarh, sorry had to vent.

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

3 rounds (workout hampered by severe pain in upper right side of my back)

wow that was a smokeshow.

6 rounds, and boy am I tired. Great workout though. Hooah.

rx'ed
5 rounds even.

27/m/177

As rx'd

4 rounds

M/46/6'2"/218

6 rds
push ups 15 reps
assisted ring dips 12 reps
scaled push press 2 rds 115
4 rds 65 ouch
19:57 sec

F/40/5'2/123

Wow! My shoulders are smoked!

6 rounds

55# push press
band assisted ring dips

felt a little guilty going with the lighter weight at first, but by the time I was finished, I was glad.

32/M/69/204

30 mins on recumbant bike.

Then, WOD as RX'd

5 Rds + 15 PU + 2 Ring Dips

Not too shabby for pre-smoked chest and tri's.

as rx'd
6 rounds, 10 press ups.
press ups all unbroken to the floor ,after 1'st round others broken ,esp. pp .not far from my pp max at 52.5 k !

4 rounds complete (exactly)
15 push-ups (girl)
12 dips (cw80)
9 push press (50 lb. bar)

M/23/5'10/185

As Rxd:

10 Rounds + 15 Push-Ups

A lot harder than I thought!

5'9/35/185

This was my 5th Crossfit workout. I kindof thought I was in pretty decent shape. I also thought this workout looked kindof easy.
My mistake.

15 pushups
24 dips
9 pushpress 115lbs

5 rounds plus 15 pushups

Why is it that when the girl in the demo video does a pushpress, she looks like she's doing a power lift. When I do it, it looks like an uncoordinated spaz?

47/m/195

As Rx'd
4 rounds at the buzzer
Shoulders still fried from HSPU's/L-sits done on Tuesday

Comment #370 - Posted by: Charlatan 6

What the article does not say and is worth mentioning is that Torii Station is an Army Base that adopted CrossFit first at a unit level and then at the Installation level. I can see how you could think it was Air Force or Navy because of those interviewed but for every Airmen or Sailor, there are probably 10 Army Soldiers CrossFitting there.

So, I would contend that the Air Force and Navy have a harder time assimilating CrossFit because they do not have the institutionally ingrained notion of what PT is supposed to be. And you have something to be proud of CPT!

GO ARMY, BEAT NAVY! (AND AIR FORCE;)

ROM's

8 or 9 +15 Push-ups, 3 Ring Dips

Lost count, so I'll go w/8. My form was lacking on the last few rds of Dips. All were shoulder deeper than elbows, but wasn't locking them all out at the top. Felt good for only 2 1/2 hours of sleep last night. Time to go roll around the mat.

Get some, Go again!

Age-14
Height- 6'
Wieght- 143

7 Rounds- Substituted ring dips with x3 bench dips

Push Press wieght- 75 lbs

Week 5 of .com

Age-14
Height- 6'
Wieght- 143

7 Rounds- Substituted ring dips with x3 bench dips

Push Press wieght- 75 lbs

Week 5 of .com

5 rounds with bar-dips. Can't believe the ratio is 3:1 on ring-dips!

Terrible headache and faintness for almost an hour after. Lot's of sweat

Jodi (F/29/109)
Mobility Drills

Thrusters
75 pounds x 15 reps

AMRAP in 20 minutes of:
15 Pushups
12 Ring Dips
9 Push Press, 115 pounds

Notes: subbed 75 pounds for push press
Score: 4 rounds + 15 pushups + 7 dips

5 rounds with bar-dips. Can't believe the ratio is 3:1 on ring-dips!

Terrible headache and faintness for almost an hour after. Lot's of sweat

32/M/6'4"/255lbs

Sub regular dips

5 rounds + 15 push ups. + 9 push press. Couldn't even push 1 more dip out in that 6th round.

As rx'd w/85#
4 rounds + 15 push-ups

1st round: Push-ups unbroken, ring dips, I just suck at so muscled through it, push press, did 5+4, but did not think it was so bad.
2nd round: WTF! Almost face planted on rep 1! Told my husband whoever came up with this one needs to be shot at!
From there on out, push-ups were 5 reps at a time, dips, some doubles, mostly singles, stuck with 5+4 on presses.

m/29/155/70"
WOD as Rx
3 rounds
+ 15 push up
12 ring dips
5 push press.
This workout was alot harder than I thought it was going to be. the ring dips, full dip to chest and extension, were the crutch.
Let's see what tomorrow brings!!
Hoorah x fit

M/27/204

as rx'd except did 135# PP

4 rounds + 4 pushups

First time with rings. They're a lot harder than I thought at first. The stabilization really gets to you after a few dips in a row.

New to CrossFit and absolutely love it. Hooked like a catfish on a chicken liver. A couple of guys I know introduced me to this wonderful program. It's like a culture in itself. Awesome!!

As for today:
15 push-ups
12 bar dips
9 PushPress w/ 95#

2 rounds complete + 15 push-ups and 12 bar dips

I know this sounds weak and is almost embarrassing posting it, but I just started this week and am worn slap out. Additionally, by posting this, it keeps me accountable.

Love the workout!!! Thank you CrossFit.

Strength and Honor,
J.B.

M50/170

5 rounds plus 15 push ups and 4 ring dips

DU work for warmup

Day two of four of Affiliate WOD

Cleans
5 rounds, 9 reps, 125#
Time: 10:27, Max HR: 173(95%)
Grip smoked...

Thanks Coach!

wow what a deceiving workout...6 rounds plus 15 pushups...used bar dips also

male 19, 170# 7000 feet as always

4 rounds plus 15 pushups. Substituted 40#db press for all rounds. good workout, my chest is dead.

38/m/183/6'1"

8 rds as rx'd

29M/5'6"/163#

Humbling as usual.

4 rounds + 15 push ups + 12 ring dips.

m/24/6'1/220

did 3:1 bar dips to ring dips

3 rounds +15 push ups +24 dips

15X push-ups
12X chair dips
9X 125 pound push-press

5 Rounds exactly

I began today. did yesterdays DL and todays WOD
42/f/156lbs/5'5" Let me know if this is too light. thanks. Is there a crossfit gym near me? Can anybody tell me.

DL
5x5 45# bar working on form

3 sets in 20 minutes with bench dips and 45# bar for press. 15 min jump work warm up and 1 min jump rope between sets, did sits ups, 3 sets of lunges with 10# dumbbells above head. I hope Im doing this right. Cant wait for tomorrows workout.

subbed ring dips for 36 dips per 12 ring dips
also lower back prob, went down to 95 lb push press. 4 rounds til 24 dips

37/6'2"/195

6 rounds as RX'd

Fun workout!

AS Rx.

18 rounds

Good one

hey hector where are you. I cant find you on here

RE comment 430....Jasmine, thanks for the link...HOLY MACKERAL....you think Huoung looks good on the crossfit page...check out her pics. Thank you coach, thank you coach, thank you coach

35 y/o male, 150#, 68"

WOD used 95# for Push Press, otherwise as rx'd

4 rounds plus pushups and 2 dips

Had to scale back...Dr appt this coming monday for a problem with my hand...so pressing motions are....interesting

6 rounds

subbed same # regular dips for the ring dips and 95# then 75# for the push press.

15X Push-ups
12X Chair dips
9X 95 pound push-press

4 Rounds + 10 Push-ups

4 sets plus 15 push-ups.

This WOD should be added to the list of girls and nicknamed "Dee". My deltoids were burning by the 2nd round.

m/27/6'/220
replaced ring dips with bar dips
5 rounds and a couple pu's
on vacation and using a local gym, even though i didn't get that many rounds there were a couple big guys who were watching me the whole time, when i was done i took off my earbuds and the biggest guy yelled across the gym "i'm glad i'm not following you bro" and shook his head. with my below average performance i could still represent crossfit in a lil town gym. Thanks crossfit fam!

9 rounds with seconds to spare

Like others have said, second round of pushups was a suprise.

Newbie

3 rounds...only 30lbs push-press

Push-ups, dips, wait 5 minutes, press
Repeat
Repeat

This makes me like deadlifts a lot more!

subbed 95lb push press 6 rounds+pushups and 8 dips

30y/o male, 5'9",179#

5 rounds + 10 push ups, the push presses were heavy as hell great WOD!!!

m/40/153

5 rounds + 15 pushups as Rx'd

m/46/176
cfwux1 no pu or dips
Rx'd 7 rounds + 12pu

6 rounds 115lbs set #1, 95lbs other 5, 15 extra pushups stupid me I did thrusters after DL last night.

M, 26, 6'2", 208

135 for push press, bar dip, otherwise as prescribed.

5 rounds, and I think it counts as a near-death experience.

First WOD ever:

subbed 85lbs push press
4 rounds

no rings so I used two chairs for my dips

went over the 20 minute time to about 23:20, was really working hard to maintain form on the last set.

Can't wait for tomorrow!

23/F/5'7"/144

Sub'd dips on gravitron at 5, 65# push press.

3 rounds + 7 push ups

After the first 1.5 rounds, I discovered I couldn't quite feel my triceps anymore.. fun! Can't wait for the DOMS tomorrow :)

Holy cow. Had to scale weight way back even to get close to this. Just 3 hours sleep last night, then worked from 5am to 8pm before w/o.

CFWUx3 - dips

15 pushups
12 ring dips
9 PP w/65lb

20:00 6 rounds + 15 pushups + 3 ring dips

Those were the hardest pushups I've ever done!

6 rounds, 19:30

Had to drop to 95LB push press after I did the first 3 of the second set.

Also, bar dips instead of ring dips.....more gyms need to invest in a set of rings!

Also, for #116 if you read down this far....if it is within your power to do, get your wife a crossfit partner (not yourself!). Having a partner will help to keep her interested and push harder. And if your wife is anything like most every wife I have ever met (especially mine)....then tips/pointers/advice or anything of the nature from the husband is something that will just irratate her and get her to hate Crossfit. Wives are strange like that...I can tell my wife something until I am blue in the face and she won't listen...a complete stranger can walk up and say the same thing and she will listen with rapt attention like it is the gosphel....lol But, I love her anyways. :P

5 rounds plus 15 push-ups (as Rx'd).

Ouch.

26/M/6'2"/205

CFWU x 3 (w/o dips)

Subbed 1:1 bar dips for ring dips
Subbed 95# for push press

4 rounds + 15 pushups, 12 dips, 8 push press

23yom/6'2"/215

as rx'd

8rd's + 11 pushups

my brother

28yom/6'4"/245

8rd's + 15 pushups, 6 ring dips (the bastard)

sucked.

25 min easy w/u run, no > 150 ahr

7 rounds severely scaled:
Pushups broken
Ring dips assisted, feet on floor
Push Presses? HA! 40# dumbells, broken.

Punished myself with 20 Tabata stairmaster, ahr 149/mhr164.

Well, I guess overall not a bad 60 min workout. Always room for improvement.

much harder than it looked!! tricepts done after second set.

15 pushups
12 bar dips
9 pp s/95lb

6 rounds in 20min

as rxd

7rds

m/24/185/6'2"
6 rounds and some change.
Bad form on the push presses, kept forgetting to push my head through. Nasty habit. I needed a good smoking. I hate it just as much as I need it, keep the upper body stuff coming.

Xfit Rocks.

m/28/168/5'11

rx 5 rounds

6 rounds

6 rounds as rx

197#

8rnds as rx'd

5 rds. @ 15 min, shoulder gave out on push press

4 rounds plus about 10 push ups in 20 minutes, all sets broken, subbed perfect push ups for normal, so my chest is toast.

For some reason I thought that this would be easy, hoping to get 10-12 rounds, woo was I wrong.

5 rounds + 10 pushups. subbed bar dips for ring dips 1:1

M/39/6' 215lbs

7 rds + 7 pushups as Rx'ed (man I love my new rings!)

25 min. run warm-up

As rx'd
5 Rounds +15 push-ups, 12 ring dips, 4 push press

me:
6 rounds with 4 seconds to spare as rx'd.

wife:
5 rounds + 5 pushups. modified ring dips.

SWA
182/6.0/M/31

5 rounds + 9 Push Ups

SRA
177/6.1/M/27
5 rounds + 14 Push Ups

Note: last few sets of ring dips 1-2 in a row max; the dips where a killer on the tri's and shoulders

36/m/172

1 Mile (5:54 PERSONAL BEST!)

And then....ouch

5 rounds, 8 push press

pp started at 95#, ended at 55#
pushups
modifided dips

5 rounds + 15 push ups + 4 Ring dips

Rx'd

25M/6'6"/243lbs

as rx'd: 9 rounds +15 push-ups

bw-195

wu
10 x squats, goodmornings, situps and a few pushups and presses

wod
4 rounds + 2 pushups

oh yeah, push press was scaled up to 135#

M/34/511/203
5 rounds, my shoulders are wasted. I liked to think I was a strong and fit guy. Crossfit sure changed all that. Hell, I'm a girly-man! Thanks X-fit!

Great job jdisch and ryanGSX.

maybe i haven't been paying attention but i have not seen you (jdisch) on the board lately. But i have been spotty at best. I usually like to compare my times with yours. Usually you best me but i like the competetion.

F/37/5'4"/143
Puppies
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Bench Dips - subbed ring dips, with feet out in front.
45 pound Push-press, 9 rep
25 women

Scaled to puppies to test my elbows. No discomfort during workout, tried to concentrate on keeping elbows in.
6 complete rounds. Took a shower and arms were shaking while washing hair!

3 rounds.
Dips @ 70# assist
Push press @ 90#

Been away from Crossfit for a while...That sucked!

6 Rounds
65# ,Jumping ring dips , and "boy" push ups.

6 rounds (at the bell)
bar dips

...5 rounds-10 pushups

"PUPPIES" Comploete as many rounds as yhou can in 15 minutes of:
15 pushups
12 bench dips
9 rep, 45# press
6 Rounds

6 rnds (at the bell)
bar dips

M/22/5'10"/146#

5 rounds plus 15 push-ups and 4 dips.

My wrists really started to bother me from all of the weight pushing against them in all of these exercises. Perhaps I was doing something wrong with the push-press form?

5 rds--1st w/ 115 lbs, rest w/ 95. abs still killing me from l-sits. 10 min ellip wu 20/20.

exactly 11 rounds in 20 minutes with 105lbs on the push-press (that was all the weight I had at my disposal).

Comment #124 - Posted by: Dan

Dan, doubtful. Have you been coached on the movement? If not, get yourself to an affiliate and pay for the training, it will rock you. Paul

3 rounds + 12 dips + 3 push press with 95lbs.

I am weeaaaaaaaak. anything with ring dips is a killer.

m/25/6'2/200

5 rnds

as rx'd:
6 rds plus 15 push ups and 4 ring dips

pretty satisfied after 12hrs of work in 90deg. heat

3 rounds plus 14 push-ups

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

29/m/210

as rx'd:

6 rds + 13 push-ups

As rx'ed, five rounds + 15 + 4

1.57, 4.16, 4.12, 3.59, 3.36, 5.37 (sixth rnd complete @ 21.58)

Holy cow did I die fast ... 10 reps/minute, wonder if I could have deliberately paced it at 8 reps/minute and finished faster?

Paul

M/5'11"/165

Officially did 4 2/3 rounds in the time allowed. I went ahead and finished the round out to make 5 total. The PP were the toughest part, I broke them down 4-3-2 each round.

Correction - not 8 reps/minute, rather one rep every 5s vice every 6s, making each round 3 mins; that would be 6+ in 20.

38/m/190
as rx'd
8 rounds

age 42
bwt 215#
5 rounds + 15 pushups
subbed 21 dips on a wobbly dip bar for ring dips.
all else as rx'd.

Comment #158 - Posted by: kazama

Really not for Kazama, but in the sense of the debate about what this WOD is/was for ... one of the ways we get 'constant variation' while doing relatively few movements is by what happens before we do a movement. That is, we do dips each day prior to the workout, but doing dips after a set of pushups requires a variation in CNS and muscle engagement. It's the same movement - making the arms press down - but is a different stimulus due to the pre-fatiguing of the muscles that were used in the pushups.

#403..Freddy C

I also did video to make sure my dips were legit. One of those movements that you aren't really sure of unless you can see it for yourself (or have a good spotter, which I didn't). Easy one to cheat on with ROM. Great way to keep yourself honest and make sure WOD is as rx'd.

6 round exact with last rep at the bell! Hit my goal.

Way tougher than expected.

Didn't think I'd feel SMOKED after 2 rounda!

Tim and Andy (brother)

Tim - chest/thighs to the deck, subbed bar dips 1:1, 115# PP
4 rounds +1 thought about push-up

Andy - push-ups below 90, bar dips 1:1, 115# PP
3 rounds +15 push-ups +12 dips

Dips were my weakest part. Andy struggled more on the push press; he is still learning optimal form on the movements.

Per Torii article....Credit goes where credit is due. Good job JD

M 24 6-4 195

As Prescribed... 6 rounds + 12 dips

Push press seemed easy compared to the ring-dip, push-up combo...need to work on more chest I guess

M/31/5'9/212

Scaled weight to 95#

Everything else as Rx'd

5 rounds in 19:55 All sets broken after second round.

F/37/5'2/144

Wifey is on board starting today.

Scaled using strict girlie pushups, 35 pounds and 15 minutes

6 full rounds in 15:25 seconds (needed two more presses @ 15 minutes).

Dilemma...no rings at the gym, no barbell at home. Did bench dips instead at the gym. 5 rounds and 15 pushups. Suckage meter high on this one. Oh yeah, subbed 95 lbs for push press after three at 115.

M/5'8"/183

5 Rounds +5 Push-ups

Did assisted Parallel bar dips instead

Scaled Push-presses down to 75 lbs after the first couple of rounds. Push-press technique really came together on the final round.

5 sets

-50 lb dips

25 lb dumbbell push press only, hope to get better

7 rds as rxd harder than I thought

+ 100 revolutions jump rope and 25 abs (X 4)

Holy smokes that was WAY harder than I expected it to be...

Don't have rings so sub w/bar dips

5 Rounds and my arms were shaking after, lol.

m/37/182

11 rounds rx'd

m/45/5-8/150

cfwu x 3

subbed bar dips (36 per round) for ring dips.

6 rounds.

I need to get rings!

WU
PU,RD,PP
WOD
9 rds plus, 15 PU, 1 RD
4x800
3:15 per 800 on treadmill

3 rds plus 5 pu

30/m/6'/245

1:1 bar dips
finished 4.5 rnds in 20 min
finished 5 @ 22:19

Comment #311 - Posted by: Kevin

You get all the fingers and toes back home, brother, and let the rest take care of itself! Paul

as rx'd, different than any other wod--shoulder fatigue in 3rd rd

6 rd, 13 pushups.

As rx'd
8 rounds

I thought this WOD was going to be pretty easy (10+ rounds)... right.
First, I spent way too much time trying to show off on rings yesterday (dips with the blond kid above on my shoulders).
Next, I meant to write down Push Press, but did write down Shoulder Press.

So, sixish rounds. After first round, scaled down to 95 pounds on press, and started doing Push Press (thinking I was cheating - dumbass).
Ring dips were mostly in sub-sets of 3, as were push ups after first few rounds.

Before - CFWU light on bar dips
After - Ab work, 5 mile run uphill to get from the gym to my folks house.

Quick plug - Should you too be on leave in the St Albans, Vermont area, the Fitness Zone is great. Not a CF gym, but all a CFer needs - rings, 8 different KBs (80 lb max), bumper plates, etc. Really nice folks. Free for first timers, $10 day pass thereafter. http://www.fitnesszonevt.com/

sub'd 36 regular dips for ring dips

3 rounds + 15 push-ups + 21 dips

As rx'd 2 rounds and the 7th ring dip on the 3rd round. Freakin sad...the ring dips are what killed me.

26/m/165

as rx'd:

8 rds

This one really kicked me today. And I didn't have enough gas in the tank this evening...

15 x "Negatives" pushups
12 x Bench dips
9 x 60# Push Jerks

3 rounds, 4th round up to 4 PJ's

as rx'd.

4 rounds + 10 pushups. Dead beginning in second round. Shoulders and chest smoked.

as rx'd: 9 rounds (+15 push ups + 8 ring dips)

m/27/177#/5-9

5 full rounds + 15 PU + 12 Ring Dips + 3 pushpress. Ring dips were by far the toughest part.

Damn THAT was an eye-opener. Used my new power-system rings (real rings as opposed to the pvc pipe handle w/rope) and they are awesome, the first piece of equipment I will have in my own home gym someday.

Anthony 5'11/35/M/205

completed 11 rounds
+15 push ups
+12 bar dips
+115 lb push press/9reps

had a few seconds to spare. Arms totally fatigued.
Love it!!!!

What a smoker.

4 rounds + 10 push ups
23:10 for 5 rounds.

I liked this workout a bunch.

M/27/5'10/223lbs

pushup/dips are a weakness.

3 rounds flat.
subbed bar dips 1:1 for ring dips
and 135 push press for 115 (these are a strength and the easiest part...lol)

Vance

sub'd 95# push press

6 rds +push ups

31/m/170
cfwu x2 minus (dips) subed bar dips 1 for 1

8 rounds and 15 pushups and 3 dips

am
Front squats
185 x 5
195 x 5
195 x 5
195 x 5

pm
AMRAP in 20 min

15 pushups
12 ring dips
9 push press, 115#

6 rounds + push ups + 6 dips

#10

F/40/126

3 rounds + 8 push ups

75# press. ring dips became jumping negatives during round 2, arms became jelly during round 1!

Finally got some rings, and for all those people out there who sub, let me just say that 1 ring dip is more like 10 regular dips.

5 rounds.

BW 70kg

7 Rds
+15 push Ups
+ 2 Ring Dips

Push ups
Ring Dips
52.5kg Push Press (mainly Push Jerk)

Day 3 of CF training:

CF Warmup:

3 rounds of
Samson Stretches
10 Overhead squats w/ broomstick (a bit of a butt-wink)
10 Situps
10 Back Extensions
~7 kipping pullups
(no dips per the WOD)

WOD:

1st round
15 pushups
10 bar dips
7 reps 89lb Push Press

2nd
10 pushups
~7 negative dips (120 lbs)
10 reps 45lb Push Press

3rd
5 pushups
6 negative dips
6 reps 45lb Push Press

My triceps hate you... all of you. Going to start gtg dips as it was pretty humiliating not being able to do a single one on the rings.

22.m.135.65"

as rx'd
6 rds +15 push ups & 4 ring dips

23/m/5'7"/152#

CFWUx2 - dips

Did a few sets of 115 push press, and knew there was no way I was going to get in multiple rounds of 9 of them. Scaled to 95# as per BrandX pack.

While the presses were the hardest, the ring dips took me the longest. Broken into sets of 3 mostly; occasionally 2; occasionally singles.

Push presses mostly in 3s except for first 2 rounds. I think I may have jerked a few of them, but not very much at all.

5 rounds + 9 push-ups

5 rounds

M/22/5'10/160

Subbed 36 dips for 12 ring dips.

3 rounds and 15 pushups

MGySgt. USMC M/46/6'2"/202

WOW!!! Another humbling WOD, and I mean this with the utmost respect. Got my rings yesterday and took em to my local box. Eyes everywhere turned when I mounted them to a pull-up bar stationed with a cable crossover machine.

I tested the height and did a few practice dips as part of my WU. A couple of healthy body builder types saw the rings so I gave em a shot at em. They were hurting at 5 reps and crushed by 7. heh heh

The box is pretty cool and most stay out of the way when others are giving a good effort. So there I was...3-2-1-Go.

4 rounds plus 5 PU.

The rings are no joke. By round three I was only able to get 3 dips together before having to stop and regroup. Round 4 and I managed only 2 at a time. I can do bar dips with ease but rings are killer.

Thanks Coach, may I have another...

OooRahh CrossFit

M/24/67"/160#

Warmup: 1500m row
WOD: 5 rounds + 15 pushups

Four guys in the station. We all subbed ring dips for bar dips but otherwise as prescribed.

m/23/196/5'10 --- 8 rounds
m/42/210/5'8 ---7 rounds
m/33/205/6'1 --- 6 rounds
m/25/205/6'0 --- 10 rounds...with 10 secs to spare

EL PASO FIRE !!!!
STATION 20

30yom, 164#, 5'9"
As rx'ed
7 rounds and 3 push-ups. The ring dips killed me!

6 rounds plus 9 push-ups.

Subbed 35.5kg (~80lb) for PP. Triceps in ribbons after first round! Lots of jumping pull-ups with eccentric contractions, 6” ROM push-ups. All PP’s fully locked out though. 80lb was right weight for this workout – very challenging!

Glad I won't need my triceps for tomorrow's workout. They'll be no good to anyone!

#413, Inshallah

I like it; your tag-id is cool too!

Shalom.

5 rounds + 5 ring dips

sub'd 36 parallel dips for 12 ring dips.

getting rings soon thank god

6rds 15 pushups 36 dips

8 rounds in 20:33

bar dips. Guess I need to cough up the cash for the rings.

CFWU x3

WOD as rx'd - dips were bar dips not ring dips

10 rounds

M/36/201

As Rx'd

11 Rounds. This was way harder than expected.

5 rounds

sub'd parallel dips for rings.
had to breakdown dips and p/u into sets
pressed 3 reps of 115# then reduced to 85#

m/39/5'4"/142

As RXed:
4 rounds + 15 pushups + 6 ring dips

M/5'9"/185/39 Jumping dips(36), all others rx'd 4 rounds 20:39

M/20/5'11"/155

5 rounds subbing regular dips for ring dips

27yo M 182# 5'8"

7 rounds plus 15 PU'S

no rings at 24hr fitness regular dips

M/39/6'0"/155

as Rx'd
4rds + 15 PU + 5 RD

m/31/240#
4rds

M/30/6'3"/198

Subbed 36 conventional dips (no rings avail.)

3 rds + 15 PU + 36 Dips + 7 PP

m/6'2"/180

3 rds. + pushups

should not ahve worked chest yest....

yikes. 3rds + 15pushups + 12dips + 1press. 95lb presses.
is anyone else struggling with ring dips? I don't seem to be getting better at them (and I can't do that many consecutively - I did bench and ring dips today)?

M/25/6'0/170
As RX'd

5 rounds

M 37 5'10" 149#

No rings or barbell.
Max rounds in 20 min of:
15 pushups
12 chair dips
9 push presses (2x35# DB)

5 rounds.

M/25/210/6'2

Wow this workout kicked my butt! I had to do some massive scaling down. I might of scaled down too far because I ended up getting 7 and 2/3 rounds

Push-ups - used smith machine on second notch
Bench Dips
Shoulder Press - 50lbs

I haven't been doing Crossfit for very long and I only weight about 138lbs. For the push presses I scaled down to 95lbs and was able to complete 7 rounds.

m/14/6'1"/210

5 rounds as Rx'd

23/F/114

5 rounds + 15 pushups

Rx'd on everything, used 82lbs for PP. Wasn't sure how much, but it was pure brutality!!!

M 30
180cm
77kg

As Rx'd 6 rounds exactly.
Did this 3 hours after a 3:44 Fran. Shoulders are smoked. Push press became easier the longer the workout went but push ups and dips were a struggle. All reps of each activity broken into 3's after first round.

m/33/215/6"0

As Rx'ed

five rounds plus 12 push ups.

Great work out, arms were really pumped during this one. Ring dips were the slowest part, first set unbroken, but had to break them up afterwards.

push ups as rx'd
regular dips
100lb push press

5 rds 15 pushups and 12 dips

5 rounds as Rx'd

nothing in the tank today. ring dips always crush me.

15 push ups as rx'd
12 regular dips
115lb push press (1 round)
95lb push press (3 rounds)

4 rounds total + 6 pushups

This was my 2nd day of CF and I have never been so sore! OHHHH it hurts so good. I can't wait for my next WOD!

Modified Puppies
Complete as many rounds in 15 minutes as you can of:
15 Push-ups (this was weakness)
12 Bench Dips
65 pound Push-press, 9 rep (all unbroken)

Did 4 rnds plus 15 PU

Did 12 Burpees for Challenge earlier

WU: 5 minutes running, Greg's WU

Sub'd ring dips for 10kg weighted dips
did Push press with 55 kg instead of 51 :S

rounds 5 + 11 PU

Did first round with 15kg

Sub'd 88lb push ups and 20 normal dips

3 rounds and 15 pushups, 20 dips, 6 push press.

m/33/165
cfwu x3
6 rounds (subbed regular dips 1 fer 1)

Changed the WOD a bit.

15 PU
5 Ring Dips
95 Push Press - 5 reps

5 Rounds + 15 PU + 1/2 Ring Dip

Ouch

completed 6 rounds, i lowered the push press to 95 instead of the full 115"a lil to heavy" and we dont have ring dips at our gym so i did reverse dips.

Subbed jumping ring dips and negatives for round 2,3,4
Subbed 75# barbell for push-press

3 rounds + 15pu / 12 dips

CRWU (7 pullups and dips per round)

As Rx'd - 5 rds

6 rounds

Started 15 secs behind the LT since we were sharing rings.

LT: 5 rds + 15 + 9
I6: 5 rds + 15 + 10 stopped 15 sec short. Should've tried to finish 6 complete.

Sweat drenched, but oxygen not an issue. Ring dips were tough - 3 at a time w/ kipping.

This was a great burnner.

5 1/2 rnds.

I tried yoga for the first time ever after this WOD. The downward facing dog was almost impossible due to fatigue, but I hung in there. I was surprised at how flexible I've become from CrossFit though.

S/F
Katz

8 RD's 19:30
I thought it was going to be easier then is was, I was thinking that I would be able to do 10 with no problem. Not so much!

M/27/175

28yo, 5'11", 173lbs

3 rounds + 15 pushups + 6 ring dips

This reminds me of the first time I tried JT. Way to crush one poor muscle into oblivion. It just happens to be a weak spot of mine compared to other things, so I really get hammered. Spent most of the time in between ring dips trying to feel my arms and get them to move.

Subbed regular bar dips for ring dips
Subbed 80lbs push pulls

3 rounds + 15 pushups + 9 push pulls

M/26/5'11/157

CFWU - 30min

WOD - 3 rounds

5 rounds, used 95# for PPs.

5 x rds as RX'd

6 rds, but 75lb push press

m/30/172/5'9"

as rx'd

6 rounds + 7pp

With 15 seconds left I finished my last dip then proceded to pump out as many of the PP until time ran out. Which sucks another 5 seconds and I would have had 7 rounds.

CFWU x 3 (minus dips; did chest-to-bar pullups x5)

Subbed bar dips for ring dips. (After reading previous posts, did 1-to-1 sub). Used wall clock at hotel gym:

7 rounds in just under 22 minutes, so probably a little over 6 rounds in 20 min.

Muscles weren't sore, just dead. Like previous posters said, not really a Metcon workout, but great for blasting the whole upper body.

Completed with a partner (Leticia R): Only 1 set of dip bars (parallel, but a little slanted) between both of us, so we had to wait on the other while he/she finished his/her dips. I completed dips with the bars slanting up away from me, and she completed them with them slanting down away from her.

In accordance with the FAQ, sub'd 36 parallel bar dips for the 12 ring dips.

I completed 3 rounds, an extra set of pushups, and 21 dips.

Leticia started with the push presses, and completed 3 rounds (with a little assistance on some of the dips), plus an extra set of push presses and 7 pushups.

as rx'd

8 rounds

M/32/6'3/206

3 rounds as rx'd in 23:45 (dips owned me)

F/32/6'3/180

5 rounds, with Bench dips & 45#PP

wow. kicked my butt!!

1st round push press at 95#. had to drop to 85# after that. Sub'd bar dips for ring dips (not available) and had 1 foot on floor for those.

5 rounds

15 Push-ups
12 dips
85 pound Push-press, 9 reps

5 rounds

25/m/5'8"/175

scaled to 65# with asst on the ring dips. Maybe I should have gone lower, or cut reps, cause I got 2 rounds in just under 10 min and then clawed my way inside. No more gas.Period.

7 rounds
15 pushups
12 ring dips

as rx'd except PPs scaled to my BW

Completed 5 Rds. Great workout to start again after three months off. Assisted dips. Started round 6, but couldn't even complete the push ups.
Completely wasted!

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

As Rx'd except: 65lbs for push press.
3 Rounds in 20 minutes. Only got through push-ups on fourth round before time expired.

M/24?160/5'10"

M/21/190
10 rounds with 8 push-ups
it was the push-ups that got me.

I don't know why I still think AMRAP in 20 minutes is going to be some kind of a manageable METCON...it always turns into a grind it out, suck-fest for survival to get through just 4 rounds in this case. I LOVE IT!!! THANKS COACH AND MRS COACH!!!

Scaled PP to 6 reps @ 95#

4 rounds + 15 pushups & 8 ring dips.

Oops, forgot to add HT/WT info...

Scaled it to push ups, dips (forgot rings at home thank goodness) and 95# PP...

5 rounds

scaled PP to 105#. Awesome workout.

35yo/m/5'10/190
2nd week doing crossfit
1 st post
I did wed deadlifts 185, 215, 225, 245
first cuz I couldn't get in on wed

4 rds sub'd ring push-ups for dips due to equip
delts an tris still kill

6 rnds + 3 Pushups.

Shoulders and chest are done!

41/m/66/159

Not as Rx'd, 3 rounds plus 15 reps of bench and 20 reps of dips
Sub'd Dumbbell bench press with 50-lb dumbbells for pushups
Sub'd 36 dips at BW -140 lb for 12 Ring dips
Sub'd dumbbell press with 10-lb dumbells for 115 pound Push-press

Stretching and warmup before and cool down and stretching afterward

3 rounds +15 PU's, 12 Dips, 8 Push Presses

I suck

34 yom, 210, 5'10"

10 minute brisk walk warmup

7 rounds,
regular dips,
95# push press, for three, then 85#, then 65# for two. Back is tight, feels good.

Finished off with 20 minute brisk pace on eliptical.

5.5 rounds

m/25/6'3"/206

6 rounds...i suck

8 rounds
sub'd bar dips for ring dips

4.5 rounds as px'ed. That was fun man. The push press was more taxing to me than the ring dips. The pushups felt more like a nagging distraction compared to the dips and press.

59/m/179

15 push-ups
12 ring-dips
9 push-press, subbed at 95 lbs

3 rnds + 15 p/ups, 12 ring-dips and 7 p/presses.

Jst cldnt do last 2 presses before time ran out. This really exposed the weakness in my L shoulder, compared to R.

as rx'd
8 rounds
Didn't do as well as I though I would. I was going for over 10. My arms just started giving out on ring dips.

#403 freddy c:

I was going to video my effort, but while setting it up realized that the battery was about to die... I sometimes record the WODs like this so that i can go back and count my rounds afterwards and not worry about it during the WOD. All that to say that I dont have video of my effort, only soreness from full ROM...

as rx'd
8 rounds
ring dips got sloopy at the end
and the push press sucked

Any crossfitters in san jacinto / hemet ?

2nd day of CF.

4 Rounds.

Need. Asprin.

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps (subbed 95#)

BW: 177

3 rounds, 15 pushups, 5 ring dips

Did this in the morning at home, and my body just wasn't ready for 115# push presses, so i switched to 95# after a couple. So lost time there, running from front of house to back (my rings are hanging off tree back there). Also needed to break the ring dips a lot.

Hey, Tim R, I was struck by similarities. I'm same age, subbed 95#, have a left shoulder weakness issue, and finished in third round (but you were much closer than i was to 4).

tough workout. I am so sore this morning. assisted dips and 95 lb pushpress. 5 rounds plus pushups and dips

m/31/230

CFWUx3 minus dips

As rx'd 7 rounds plus 5 push ups

M/22/208

8 rounds exact rxd

5 rounds as Rx'd

As rx'd: 8 rounds

Started a 9th round, but ring dips smoked me this time. Did a lot of pushups and shoulder work about an hour earlier, so not as good as hoped, but any xfit is good xfit.

Thanks to the silly-hot ladies pictured for raising my T-levels significantly for this WOD, which was a lot of fun.

32/f/160
6 sets - but modified cause I am weak

set 1
15 pushups
36 dips with assisted weight at 100
9 push press at 75

set 2
5 pushups
10 knee pushups
20 dips with assistance at 115
9 push press at 65

set 3
15 knee push ups
20 dips w/a at 130
9 push press at 55

set 4, 5, 6
15 knee push ups
20 dips w/a at 130
9 push press at 45 (last set failed on last two)

M/32/205

4 rds. as Rx'd

CFWUx3 (no dips)
6 rds

Modified and Scaled

15 Push-ups
12 Dips (not ring dips)
9 Push Press, 75 lbs

8 rounds.

M/33/195/6'0"

M/6'3"/50/255

1 round of 15 real pushups
5 rounds kneeling with ten reps

6 x 15 sec ring arm extension (can't dip)

6 x 95 lb PP

in heat, humidity, got smoked big time

3 Rounds + 15 pushups + 8 ring dips

As rx'd

7 rounds + 5 pushups

23m/6'4/190

scaled:
15 pushups
assisted dips (-28 ibs)
95 pound push press

3 rounds + 4 pushups

This killed me.

Nic - 6rds + 11 ring dips, as rx'd
Katie - 8rds + 6 dips, modified dips, 35# PP

SUB bar dips
SUB 95# pp

5 rounds

M/38/150

m/32/190

3 full
missed 4 by 1 rep on PP
after 2 sets switched to 95lbs for PP
set1 8/1PP
set2 3/5/4D PP2/2/2/2/1
set3 D3/5/4 PP3/2/4
set4(m) PU11/4 D3/3/3/3 PP4/4/(1)
Dips were reg.

Modified

ring dips were ugly real ugly kinda like jumping ring dips i cannot even do 1 reg.

5 Rounds

4 Rounds + 2 pushups. The ring dips were the hardest, I was doing singles after the 2nd round. Didn't get me particularly tired, though.

as rx'd:

6 rounds + 15 pushups

0508
8 rounds + PU/Dips
I think I need some medicine ball training...

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

4 rounds + 15 Push-ups + 12 Ring dips + 4 Push Press

33yom/167/6'0"

Smoked! I did the first 15 pushups in about 10 seconds and it was all down a steep hill after that. Ring dips were mostly done in 2's and 3's. Middle of round 1, I took the push press down from 115 to 95 (and still struggled).

4 push press reps short of 4 rounds. I was trying for 5 - ouch!

31yof/126/5'6"

65lb push press and unassisted bar dips

4 rounds + 15 pushups.

39/M/6'2"/205

Lost a lot of time in transition and having to knock out 36 dips to make up for the lack of rings.

9 Push-Presses
15 Push-ups
36 Dips (no rings)

Completed eight full rounds and a partial (9 Push-Presses and 10 Push-ups) before time ran out.

as Rx'd 8 rnds---30 y/o male 5'7" 165 lbs

Age 36
BW 150#

As rx'd:

7 Rounds

4+15+12. First 100% wod in several months due to knee and back inj. Killed me!

34/6'/200

6 3/4 rounds

subbed 1-1 bar dips. push ups and dips were easy. the push press was a challange

M 35/226

as Rx'd

7 rounds plus 15 pushups. ring-dips were hardest part, took most of my time. push-press was easy.

8 rounds....hooah!

M/30/6'6"/220

5 Rounds and 2 Dips...

I did this workout immediately following the deadlift workout so that may have played a role in fatigue. That, or I'm a big baby. Not sure which.

Had to do girl pushups toward the end and kipping dips (broken into 3 or so at a time)... it was not pretty.

4 rounds, barely got the bar halfway over my head for the push-presses, and subbed the ring dips for 20 bar dips. =/ =/ It was my third CF workout, ever.

f/25/120/5'5"

I did negatives on the ring dips and 70# push presses; full pushups chest to deck

5 rounds + 12 Ring Dips

scaled to 95 lbs. for the push presses. i did 12 ring dips the first round and only 6 after that

3 rounds + pushups + dips + 5 push presses

ring dips and my weak chest are my worst enemy

8 rounds

Jeff @ home
8 rounds.

2nd full day. Had to scale it a bit

4 Rounds
Had to do 65 lb. PP and did bar dips. Started at 95 lbs, but decided I would be better of going lighter and learning the technique.

Noah
M - 5'6" - 135 lbs. - 31

Puppies
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Bench Dips
45 pound Push-press, 9 rep (subbed 20# dumbbells)

3 rounds

M/220/6'0"

F/36/132

4 rnds + 9 pushups

Pushups - knees
dips - sub bar dips, 1st rnd offset at 55lbs, then (F)x2 so the rest at 70lbs.
Push Press - 45lbs x 3 rnds, 4th rnd 45lbs x 7, 8(F), 8, 9.

And that's all my chicken arms could bust out today.

I did 7 rounds in 20 minutes today... had to take yesterday off due to hectic schedule.

I used 135 instead of 115 since I am very powerful in the shoulder department and I don't have rings yet so I did normal dips.

M/31/6'1"/220

10 push up
7 dips
5 115 lb push press

6 full rounds and 10 push ups in 20 minutes.

WOD
Standard Dips....115# Press

6 Rounds +
15 PushUps and 12 Dips

As rx'd:
5 rounds + 15 pushups + 1 ring dip

All push-ups chest to ground, kipping ring dips with deep stretch at bottom, push presses with full lockout at the top and part of ear visible from side.

After the first 15 pushups, all sets were broken up.

4+15
had to mix in about half jumping ring dips

Rx'd

9 rounds & 12 push-ups

more muscle fatigued than gassed.

M/175/41

5 rds + 7 P-U RX.

5 rnds
15 pu
6 ring dips as Rxed

Ring Dips Where the Enemy.

Sofa this one was made for you what happend!! where were you?

M/23/150 GregAWu

Hmmm my post got lost somewhere... anyway as rx'd:

6 rounds + 5 pushups

M/51/6'/203

15 push ups with 10# body armor
12 regular dips with 10# body armor
9 push presses 115#

4 rounds plus 15 push ups and 9 dips

4 rounds + 15pu, 12 dips, 6pp Rx

M/5'10"/ 175 lbs/ age 20

As Rx'd: 5 rounds

as rxd...a day behind

that looked easy, thats always a bad sign!

5 rounds in 17 minutes, couldnt continue afraid of injury!

m/175/43

cfwu- pu and dips

as rx'd
5 rounds

M/35/185

As Rx'd

8 Rounds + 15 PUs + 3 RDs

m/41/185
As Rx'd: 7 rounds + 15 pushups.

29 yom 225#
subbed bar dips for ring dips
(ordered rings today, no excuse next time)
otherwise as rx'd
6 rounds + 15 push ups + 12 dips

8 rounds

Bench Dips 1:1
Approx. 85lbs pp

scaled to 77#PP
4 rounds + push-ups and 6 ring dips

24/m/190/5'9"

not as rx'd--didn't do ring dips.

5 rounds + pushups and dips.

boy, i suck at dips.

23/M/190/5'11"
regular dips sub'd in for ring dips
8 rounds
completely done, had 30sec left but couldn't get another push up.

6 rounds

Did max # of ring dips (2-3) then completed with bar dips as a sub...

Followed up with weighted pullups.

m/37/175

5 rounds plus 10 pushups

Started out as rx and realized I was gonna be in trouble. Scaled to 95lb pp. Bar dips for ring dips.

That hurt.

34m/170
5 rounds + 15 push ups
Tough! After work and weighted pull-up workout at the MacDill gym.

had to use regular dip bars, so i wore a 25 lbs vest and used 135 lbs on the push press........what a mistake. totally kicked my ace, got 3 rounds even with maybe 15 secs left but all i could manage was to bend over and gasp for air for the remainder. guess that's what ya get for trying to be a tough guy, note to self

bw245.0
5 and 2/3 rounds. Bench dips

7 rounds + 13 pu

AMRAP in 20 minutes of:

15 push ups, 12 bar dips, 9 push-presses w/ 135# barbell. 6 rounds, 15 push ups, 3 dips. Avg. HR: 144. Shoulder fatigue was the killer.

Opted to go heavier on push-presses, keep the dip reps low (my Rt. shoulder has been thrice repaired). Still brutal.

M/46/145
Right after DL WOD from previous day

Scaled PP to 95lbs
5 rounds

32/m/200

8 rounds + 9 pushups

6 rounds

148lbs/31yoa

As Rx'd

4 rounds, plus 15 push ups and 3 ring dips.

Push press at 115#...the great equalizer.

33/M/193

7 Rounds + 3 pullups

5 rounds 15 pushups 12 dips and 6 push press

8 rounds of 15 push-ups, 12 dips, and 9 push presses with 115 in 15 mins

sub 3:1 bar dips for ring dips

3 rounds + 15 push ups and 12 dips

CFWUx2 (10 reps) -dips +walking lunges

WOD: 6 rounds +4 pushups
Subbed knee pushups, assisted (blue band) dips for ring dips, and 45lb push press.

95 lb pp

5 rounds + 15 pushups

M/19/5'9"/180

6 rounds.

Had to do bar dips, since i dont have access to any rings right now. I would have much rather done 12 ring dips than 36 bar dips, it just took a long time to knock out all those reps. I was pretty dissappointed with my performance though, i really expected to get more rounds done. Oh well, i will do better next time.

25/M/5'8"/135

subbed 3 bar dips for 1 ring dip.
scaled push presses to 46kg (101 lb).

4 rounds + 4 push-ups.

25/m/175
I think 8 round, maybe just finished 7.

Sub'd 60 lb dumbbell seated dip for ring dips.

m/30/181

Subbed 3 bar dips for every ring dip

3 rounds + 15 push ups

as rxd

5 rounds

+

11 push ups

3 rounds in 20 minutes
4 rounds in 30 minutes

15 pushups
30 parallel bar dips
9 push press with 95lbs

10 Rounds in 20:40

Used 135 on the push press

33/m/208#'s

push press with 2x24kg kettlebells

3 rounds +3 push ups

4 rounds.
finished the last round couple seconds before hitting 20 sec.
subst the 12 ring dips for 36 bar dips
115# the first round, but scaled down to 95# the second, third and fourth round
the 36 bar dips were painful

thanks coach

m/28/185lb

WOD, with normal bar dips

15 push-ups
12 bar dips
9 push press 115lb

exactly 7 rounds (time 20:00).

- OlliS

51/M/150

AMRAP in 10:47, 15 pushups, 12 bar dips, 9 reps 30lb db's push-press

5 rds

It was obvious within one minute that 20 minutes would leave me crushed the next day, so shortened it to a little over 10 minutes. On July 17, at Bahia Principe Tulum.

Age 52/BW 250# subbed bench dips 3:1 for ring dips, presses @ 95#. Six rounds + 15 pushups and 20 dips; finished round seven @ 21:32.

29/m/63kg Cork, Ireland

6 Rounds.
Sub 1 pood kettlebells for push press.

M/26/215/6-4

6 Rounds.

Dips were weak point for me.

4rnds + 15 pu and 9 rd
Used perfect pushup handles

6 Rounds as rx'd.

subbed 3:1 bar dips
4 rds 15 pu's, 25 dips

36 dips per round is painful and time consuming.

7 Rds + 15PU + 6 Ring Dips in 20 Mins
8 Complete in 21:40

Started counting the first jumping dip in sets of 3 after rd 3.

6 rounds + 15 push ups, 4 ring dips

push press turned to push jerks

Charity-
7 rounds + PSU's + 3 RD's
80# PP

7 rounds of:

8 press-ups (mix flat, incl, decline)
4 dips
7 push press of 20kg (45lbs) total
(?)

J: 7 full rounds + 9 pushups

m/31/183/6-1
as rx'd
only 4 rds

M/31/140

CFWU
Used 95lbs for push press
Ring dips

3 Rounds + 15 pushups + 3 dips

M/47/190/5'11"

15 push-ups
12 bar dips
9 push press 95lb

4 Rounds plus 15 Push-Ups, 5 Dips

Had a real hard time with the Dips

i thought that i would be able to stay on pace with others but wow, this was alot harder then i thought it would be.

3 rounds
15 pushups
12 dips
5 push press at 1900. wow my arms hurt so bad, i couldnt run

i loved it
27 6"0 215

should have scaled, couldn't maintain the dips
4 rounds + pushups and 3 push presses

5 Rds+ 15 Push Ups

Push Press 35kg

Soooo hard, my shoulders were smashed

20 minutes of Pushups (15); Bar dips (6); Pushpress 65 lbs x 10.

3 rds + 12 pushups.

M/33/174

Sub parallel bar dips @ 3:1

4 rnds + 15 pushups

(Lost count may have completed 5 but either way expect much better next time)

m/23/140/5'8"

as rx'd 6 rounds

4 rounds
scaled down to 65 lbs for PP.

As Rx'd: 5 rounds + 15 pushups + 5 Ring Dips.

As rx'd:

9 rounds + 15 pushups

M/35/197#

As rx'd.

5 rds. + 3 push ups

(Went to rigid dips mid way through 3rd set)

F/34/135/65"

Push-ups on knees
Dips - sub'd tricept push-up off box
45lb push-press

7 rounds -

34/M/185

7 rounds

rings dips were certainly the limiting factor

7 rounds + 5 pushups

5 rounds and barely started pushups.

I had to sub ring dips for bar dips, and started with 115# but was humbled after three reps, had to move down to 95# for pp.

it sucked the day after way too much

4.3 rounds

+

4 dips

scaled to 40kg push press
done at home

5 rounds in 20.20

Subbed 95lbs thrusters

otherwise rx'd

9 rounds.. was 2 reps from the pushpress finishing my 10th... but that means it doesnt count!!!

25/m/165lbs

45/m/70 kg
2xCFWU (-dips)
15 push-ups
12 ring dips (sub 4:1 dips)
52,5 kg push-press (scaled to 40 kg)

1 round + 15 push-ups + 43 dips
this was really humbling...

Completed 4 rounds, had to substitute 36 bar dips for 12 ring dips, but my arm were killin me for 2 days. Awesome workout though.

As a wrestling coach I hate to see that mat being ruined sitting outside in the elements:(

6 rds. completed
15 pushups
5 dips

M/38yoa/157lbs.
WOD: as rx'd: 8 rnds.

4 rounds + 10 push ups
Focused on hands to shoulders on bottom of dip and full press out with rings turned away at top

4 rounds plus 10 push up
full rom on rings, hands to arm pit at bottom and turned out at top

4 rounds and 10 push up
Push press with dumbells @ 18kg each

Subbed regular dips for ring dips.

4 rounds, 15 pushups, 12 dips.

4 rounds, with bar dips @ 3 to 1

28/F/5'4"/148lbs

Warm-up:
Worked on muscle up progression
400m run followed by 3 rounds of-
15 squats
5 push-ups
20 sit-ups
5 knees to elbows
15 back extensions

AMRAP in 20 minutes of:
15 Push-ups
12 Bar dips
70 pound Push-press, 9 reps

6 rounds + 15 push-ups + 12 bar dips

5 rounds and 15 push ups, 12 ring dips

1st round 115# push press, 2nd-5th 95# push press

Stve M/46/171 (rotator cuff going)

10 PU
15 Push ups
20 Dips

5 rounds + 10 Pull's.

4 rounds + 10 PU's

3 rounds

6 rounds plus 15 push ups and 20 dips.

I subbed 20 dips for ring dips. I was so tired just after the first round. This was one of the hardest workouts yet.

pmm
pete 6 sets
jake 6 sets

7/18/08 - 4 + 5 Push Press, As Rx'd

No rings or dip available. Modified below:

15 Push-ups
24 Bench dips
90 pound Push-press, 9 reps

6 rounds and 3 pushups.

6 rounds + 15 pushups + 15 ring dips

first work out in deezy's SWEAT BOX!!!

need to concentrate on full extension with the ring dips next time...think i was cheating myself a bit..

subbed standard dips (no rings)
8 rds in 18:38...could not even do another 15 push ups.

5 rounds

15 push up
6ring dips
3 reps push press

5 rounds
+ 15 PU, 12 ring dips, 1 PP

34M180

4+pu.

1 set ring dips then bar, 3 reps pp @ 115, then 95#. Still sore from pulled muscle (upper pec?)

35F
5

assisted bar, modified pu, 50#

Tom
5 rounds less 4 pp.

bar dips, 95#

M/26/5'9"/180

95# PP

5 rounds + 15 pushups

M/26/5'9"/180

95# PP

5 rounds + 15 pushups

m/24/193/6'1"

subbed 24 rolling bar dips

4 rounds + pu + 9 dips

total of six sets plus pushups/dips/4 push press on last set.

pushups - did chick pushups midway through 2nd set
ring dips - 1st set: cheated on some with feet as spotter. Did the rest as regular dips

Push/press as rx'd

26m/157

As rxed

4 rounds plus 15 PUSH UPS

m/205/40

as rx'd 7 rounds + 21 no crappy reps

32yom@195lbs
sub'ed regular dips 1:1
10 1/3 rounds

5 rds
ring dips the biggest issue

First WOD with my new rings! In fact, first WOD with anyone's rings. :)

Did Fran (PR 9:03), rested about 10 min, then rolled into this.

3 rounds as rx'd. Ring dips are tough.

7 rounds as rx'd

25/m/190/5'9"

dips on bar...

7 rounds

viva la revolution!

4 rounds, used regular parallel bars, used 95 pounds instead of 115

29/m/175

1st workout with my new elite rings:

as rx'd 6 rounds+ push ups

37/m/180/6'2

had to use dip bar instead of rings.

6 rounds.

Yo Ichiiwa! How much you pay for those new rings you got?

How's life in the bush fighting fires? Those pics you have put up look wicked.

Stew.

Warmup -- sans pullups and dips. Did obliques instead.

6 rounds (regular bar dips 1 for 1).

115 was heavy.

this sucked....

4 rounds...dropped the weight to 95

6 rounds
(regular bar dips 1 for 1).

2 1/2 rounds ... i think i put too much weight on the push press ... sub 3 bar dips per ring dip as well ... and um ... i didn't pay very good attention i did 15 PULL-ups (100 lb assist) instead of the 15 push ups ...

M-30-185
Subbed Reg dips
Subbed 80lb
8 rounds

M-30-185
Subbed Reg dips
Subbed 80lb
8 rounds

M/36/140

@ home, 5 rounds + 7 pushups, PP @ 95#, ring dips were the slowest for me,& 115# too heavy for me.

as:rx
5rounds + 13push ups

7 rds as Rx'd

5 rounds complete.
Subbed 36 dips for each round of 12 ring dips.

165/29/m/5.9

4 rounds, fail on last Push Press

Triceps were smoked from days past, aiming for 6 next time

15 push ups
15 regular dips
115lb push press (1 round)
95lb push press (3 rounds)

4 rounds total + 15 pushups

Glad to see most were in the same round / time frame! Will definitely feel it tommorrow!

27 yom

7 rounds

- the last two were doing assisted push-ups and jumping ring dips

cfwu x3
scaled to 12 pushups,8ring dips,6x75#pp

5rds+12 pushups

well... wow, that was pathetic

Did 89# push-presses instead

Only got 4 Rounds took 20:32

Round Time HR
1 2:05 140
2 4:49 143
3 7:01 140
4 6:37 146
TOTAL 20:30

Jennie: 27 F 160# 5'9"
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips (modified)
75 pound Push-press, 9 reps

Completed 5 rounds + 7 push-ups

36/m/145/67

wow...much harder than I thought.

Subbed 21 regular dips for the ring dips
Subbed 95# for the push press (went to 65# in last 2 rounds)

7 rounds in 28 minutes (had to try and knock out 7)

as rx'd:

4 rds plus 15 press ups & 12 ring dips
(finished 5 rds for good measure)

6 rounds

15 PU
12 regular dips
9 115 PP

subbed regular dips and 95 pound push press, 4 rounds,15 pushups 9 push press' and 8 dips.

m/35/200/6'

6 rounds, +15, +12, +6 push press.

4 rds, 15 pushups and 5 ring dips

Those dips smashed me and ate my time

15 pushups
24 dips
9 115 lb push press

whoo.

4 rounds plus 15 pu and 24 dips.

Karsk 54 M 180lbs 5'9"

m/6'/43/179

Modified to 15 Push-ups, 12 regular dips, 90 pound Push-press, 9 reps

4 rounds plus 15 PU and 5 dips

Subbed 24 dips for 12 ring dips.

4 rounds minus 12 dips. Boo!

m/30/230

4 rounds (15 regular dips each round)

m/26/5.8/170

15 minutes (Porch)
15 pushups
24 bar dips
9 reps of 115# push press

3 rounds plus 8 push ups

dip stamina was a big hold up...

m/24/5'8"/150

as Rx'd: 5 rounds.

MAWL

A - 4 rounds plus push-ups. 75 lbs. for PP

CFWUx3
-sub'd 36 reg dips w/80-lb assist
3 rounds even

4 rounds

Bar Dips
Six rounds plus 7 push-ups.

22/m/190
subbed hspu for press cuase i was at home

5 rounds
did it in just over 20 minutes
hspus were shallow at the end

(done 7/22...155/169)
67% WOD: 10 push-ups/8 ring dips/6 115# push-press
Got as far as 4 ring dips into the 5th round. Ring dips very weak today.

m/34/5'9/177

CFWU - 3. 7 PU all sets. No HSPU. No dips sets 2 & 3. Superman. Burgener.

5 rounds + 10 pushups.

Triceps have that bruised feeling even after 2 days from ring dips. Try to use chest more next time.

Push Press tech pretty good. Good dip to get momentum.

Subbed ring dips for 1 to 1 bar dips. Also did 55lb kb swings in place of the push press. Shoulder has been acting up and after Fran, didn't feel like this was a good idea with push press.

7 rounds + 15 pushups, 12 dips

Finished off the last 9 kb swings anyhow. Then did dead hang chinups (7-5-5) just for the heck of it.

33/M/175

9 rds as Rx'd

5 rounds
Bar push ups on smith machine 2nd from the bottom
gravitron dips at 110
PP at 65

as rx'd:

5 rounds + 5 ring dips

subbed dips for ring dips (just 12)

5 rounds & 10 push ups

M/27/5'8"/185

Scaled the WOD
AMRAP in 10 mins of:
9 pushups
6 dips
3 PJs @ 145#

4rds + 9 pushups

sub 85#pp
5 rnds 20:28

Bwt: 165

As Rx'd

6 rounds

used dip bar instead of rings

7 rounds and change

Completed this workout a week or two ago and I guess I forgot to post results- I completed it at home-
subbed 36 dips for ring dips I think I only completed 3 rounds- should was irritated- some issue that had me take a four day rest- returning to handball it was sore again but appears to be healing.

Done on 7/16 after doing the 5x5 DL WoD from 7/16. Maybe a mistake as I tore something in my triceps - right where it attaches at the back of the deltoid. This sideined me for 8 days of doing NOTHING. 3 days of not being able to sleep. Awful.

5 rds + 15 pushups + 6 dips.

8 rounds

no ring dips, subbed two dip per ring dip
subbed 95 # push press

Done on 07/28/09

27/m/233

5 rounds as rx'd

5

age 18 bw 170
8 rounds + 4 pushups
95# push press

4 rounds of 15 pushups, 12 dips, 115 lb. push press x 9 in 20 minutes

25/m/140lbs

4 rounds subbing 2 dips/ring dip. this crushed me

44/m/166

run 5.7 miles: 57 minutes, drank some power aid then,

WOD: 5 rounds + 15 push ups+ 9 dips

golly, seemed pretty easy for two rounds and then muscle fatigue... even the push ups were hard.

cfwu x 1
wod as rxd
5 rds

CFWU
23:15
24 regular dips vice 12 ring dips (Globo gym - no rings available)
M/47/190#/72"

ring dips were mostly kipping and negatives. all else as rx'd

4 rounds, 15 pu

38/m/5'8"/149

AS RX'd

15 push ups
12 rings dips
9 115# push press

9rnds +10push ups

WHATS UP GET SUM