Great WOD - Thanks coach

3-2-1- Go!

I like new stuff!

Great or Crazy? I'll see tomorrow.

Looks like a good time!

3-2-1-GO!

Looks fun! Can't wait.

Kill me now for tomorrow is going to suck...

Whats the ratio to sub normal dips for ring dips? Still no ring here yet.

Nice flip Keegan!!

Damn this is harsh! I guess I'm going to earn my liquor this weekend!!! Get some guys and gals!

no no no not cool at all I have to sub ring dips so that makes 450 dips. Well if I want my man boobs gone I guess I dont have a choice, DAMNT!.Game On

Finally a workout. Just kidding. LoveCross fit.

Aw man, my two favorites. Getting wisdom teeth pulled tomorrow and not allowed to workout for two days....or so my doctor thinks!......no I probably should take it easy besides I haven't taken more than 2 days off in almost 3 months, but I m definitely going to make up this sweet baby in the near future. Have fun everybody, and don't be afraid to throw in some skin the cats and levers post WOD. Get in the olympic spirit!

#8 Jim,

Believe that the ratio is 3 for 1 for regular dips vs ring dips.

Gonna be interesting...

I know a lot of people are taking part in Fight Gone Bad III for charity at the end of September. In preparation, I cooked up a new WOD today that may help other contestants. I'm sure others have come up with the same idea and I'm not the first. Give it a shot, it was a definite smoker.

"Fight Gone Tabata"
It's pretty self explanatory. You take the events of FGB and do 8 rounds of 20 seconds of work and 10 seconds of rest with no rest between each exercise. After a good warmup, it only takes 20:20 and leaves you in pain.

My results:
Wall Ball: 14/13/12/11/10/10/10/10
75# SDHP: 11/10/8/7/8/7/8/8
3rd Stair Jump: 7/7/8/7/7/6/7/5 (No Box, but about 22")
75# PushPress: 6/6/7/7/6/7/7/7
Burpee: 6/4/4/5/5/5/5/6 (No C2 Rower available)

Score: 32 (only count the lowest score in each event, like a normal tabata WOD)

If anyone else decides to give it a try, be sure to post your comments. I loved it, but only after I had 10 minutes to recover.

25/M/5'10/168

#15 RV-KY
That work out looks sick! I will have to put that one on my to-do list!

Thanks,
DS

S/F

Good thing we have a gravitron at the University gym. I ripped my hands up pretty bad last time I did half as many real pullups.

Looks like I'm going to have to go to a run cert next year - these bits and pieces of POSE are interesting, but I'd like the whole picture. I think my running has gotten better just by doing 400m repeats this year, but I couldn't quite finish that 15k a couple of weeks ago.

Anyone going to the level 1 in Toronto in October? Looks like I signed up just in time 'cause it sold out ASAP. I started zoning today to help get ready, since I really want to be able to WOD as RX'd at the cert.

#15 RV-KY I independently (as well as many Xfitters before me) invented this workout just a few days ago. I would've called it Tabata Gone Bad, though.

OOOOOOOOOHHHHHHHHH My Arms.........Looks good cant wait

Yes, I have been staring at my rings, just waiting...

I told myself that I would be taking this cycle off for an extended rest, since I've been doing the 3/1 schedule since April.

BUT, I just got my rings this morning and now this WOD comes up....

It's going to take an effort for me NOT to workout until Sunday.

Hehe, can we sub muscle-ups? 150 of pullups/dips = 50 or 37.5 MUs.

i love this. i really love this.

I'll have Maggie D. in my head for this one: "3, 2, 1 . . . Go! Five more!" Keep the pain comin' coach! We love it!

Got a tourney Saturday so I'm probably gone take an early rest day tomorrow.. My arms are thanking me already.

Get some..

Nichole! Haven't seen you around in a while... still in Pdx?

I'm used to working out at around 500 (ish) ft elevation and I'm in Idaho at about 6000'. I can really feel it! Any tips??

Oh man...this is going to be fun!! I've been missing my rings!

Phelps changing his program for 2012 to CF/CFE...what do ya'll think? Smoke the WR's he set this time around?

We can hover now? Sweet. Throw it in a workout.

"Teacher my partner is on the back on the bus." Butters. Super Fun Time. South Park season 12

Dear god, kill me now. My hands are still torn up from the pullups earlier this week and late last week. Ouch already.

Come on so he let the F-bomb drop. watch the video get the point and get over it. BTW can't wait for all the pullups.

Like #20, Nick, I'm taking a rest week after Crossfitting since April. My mind says, 3,2,1, Get IT!, but my body says...huh-uh!

My rings should be here in a couple of weeks for my birthday, so I'm putting this one on the table 'til then.

In the meantime, someone else posted this link a few weeks back for an athletic tape grip. I built one then, and am still using it. Works like a charm for WOD's w/beaucoup pullups...
http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg
Haven't had a blister/rip since I've had it...

#26
Please don't post under that name unless it's your actual initials, you make us look weak and whiny.
And yes, THIS IS CF!

I think the three to one for dips is gona kill me.

I need to order some rings and a barbell for the weekend work outs.

THis work out looks killer and I really doubt many will be able to honestly complete this during a 1 hour w/o session.

Game on.....prove me wrong

#33, sleeveless in seattle,

Hilarious.

I attended a running cert this past weekend with Brian and had my run transformed... it was amazing to see the difference 2 days made. #26 you need to get over yourself and learn something new it will blow you away!!

Would using the Perfect Pushup product on 1:1 ratio be a suitable sub for ring dips/pushups?

#37... nope. It's not really close. On the perfect pushup load is smaller (by about 40%) and stability is substantially better. My guess would be about 3:1

Brian is totally right in the video. I hate running so much less after going to a Running and Endurance Cert - and yes. . . I can't stop thinking about running form.

Sometimes it takes all my will power not pull over and stop all the joggers I see running with horrible form.

-jj

#25
I live near San Diego around 1,500ft. and often travel to heights of 5280-14,500ft. Sometimes my running routes include thousands of feet of elevation change in a few miles. What I have found is that recovery is dramatically decelerated at high altitude due to lack of oxygen and lethargic bloodflow. During exercise the key is pacing. Going out slower than normal is essential, this keeps the body from going into premature oxygen debt. Start slow and finish fast. Also, recovery from workout to workout is decelerated. Most of what you are feeling is probably fatigue from previous workouts. Do inactive recovery such as self-massage, ice baths, or epsom salt baths in between workouts. Or active recovery such as walking, light jogging, or light swimming is helpful.

Sorry, post for #24 rather than 25#

I found a free interval timer program! For anyone else who doesn't feel like paying the surprisingly-expensive prices for interval timers, someone named C. L. Lewis has posted a freeware interval timer on the internet. For attribution purposes, I quote from the accompanying textfile:

"This program is freeware and is for all to use and is not to be sold. Please feel free to distribute this program to whomever you choose, individual or otherwise. However, the author retains all rights and privileges.

If you find any bugs, suggestions on improving, comments or questions about this program please email me at:

stl_software@yahoo.com

C. L. LEWIS
MAY 2008"

So... to download, go to
http://www.mediafire.com/?9dndmxmtm1w

Once there, click on "Click Here to Start Download." Another (sponsor) page will open in addition to the download page. Save the .zip file to your computer, extract the files, and run the program. It defaults to the standard 8-round Tabata, but you can set it for any combination of activity/rest, and any reasonable number of rounds. I also liked the puking sound it makes when you finish, though I don't really think I need any encouragement....

First time i get to use my rings

this scares me though

Brian MacKenzie, my favorite "Foul mouth Boy", POSE teacher.. Thanks for the video! When I can afford it I plan on taking that running certification.

Question:
Everyone talks about swimming as a sport with a very high quality and level. Im wondering how Phelps for instanse, can win 2 golds within an hour, setting 2 new world records. I also wonder how it is possible to take 8 golds, setting 8 new world records in a high level sport in a matter of 2 weeks.
No one, no matter how talented, could do this with running or in any other sports I know.
Isnt this a bit of evidence that the sports really is not at a high level?
And how come in EVERY big event-the world record is beaten with seconds in almost all distances in EVERY championship? Weird.

Ouchhhhhhh!! I'm thinking my beach volleyball Tourn. 2marrow might be a little rough after this one!!

BUT I ALWAYS LOVE A CHALLENGE!

I'm assuming that's a front flip in the picture, or did Keegan finally get his standing backs? (BTW, standing front flips are much harder than standing back flips, and Keegan is a freak, because he has beautiful standing front flips.. which are hard even for most gymnasts. It's only a matter of time before he gets the back flips- just needs to get comfortable with the backwards rotation.) Has he signed a contract with a Brazilian soccer team yet? I need a good excuse to go surfing on a Brazilian beach.
I've got the adoption papers ready, I just need Mr. Martin to sign them so I can move down to Ramona,,.. well, for the 28th & 29th of August at least, anyways. Looking forward to that gymnastics certification.

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

#7 When I started CF I saw a link indicating a 4:1 ratio for dips. I used that until I got my own rings. Truthfully I must say that the benefits gained by using rings feels more like a 6:1 to me.

Just my own opinion. It happens when you get a little age under the belt. Now be like NIKE and "Just Do It"

OooRahh CrossFit

Let me get this straight...Since I have no rings my first set is supposed to be 50 straight pullups followed by 150 bar dips? I can do alot of pullups but that sounds a bit far fetched.

31:00 as Rx'd. After the first 50 ring dips my form went from crapp to undiluted crap. Wow, what a beating that was. The pull-ups I could get a good pace. For the 50 I went 5x10, for the 40 I tried balls to the wall, 17, 13,10.

#49 -- I think your math is correct. Not far fetched just Crossfit. Get some. Or follow Pukie's lead and give some.

I met my first Crossfit "celeb" today at my local gym. Sevan, it was nice to meet you and your girlfriend/wife. I didn't know that ya'll were local to Berkeley. Catch you later.

If I didn't know what was ahead of me, and I hadn't subbed every exercise in this WOD, I'd say that today was kinda cruisy ...

But I wont.

12:38
Subbed tuck jumps for DU's
Subbed anchored back extensions on floor for hip extensions
Subbed anchored situps for GHD situps

See what I mean?

Worked on my puny shoulder press afterwards, just in case the next WOD posted is another CFT!!

Gotta love Michael Phelps! That guy is so cool he could almost pass for an Australian!

Go Aussies!

40:15

first 60 pu's all by myself, the rest were assisted.
subbed ring dips for regular dips, i just added 15 reps to each set. all unassisted.

#45 Toralf,

What you're seeing at this meet is absolutely NOT indicative of what happens at most international swimming meets. Usually, WRs come down by tenths or hundredths of a second.

If you saw Phelps win his 200 IM gold medal, you saw an athlete at the end of his capacity to function, yet still performing with form and intensity that's no less because of its peerlessness in world sport.

We choose to perform "across a broad range of time and modal domains". That doesn't make the achievements of those who "specialise" any less.

Remember, this Phelps guy has so far achieved:

400m individual medley - gold medal - world record
4 x 100m freestyle relay - gold medal - world record
200m freestyle - gold medal - world record
200m butterfly - gold medal - world record
4 x 200m freestyle relay - gold medal - world record
200m individual medley - gold medal - world record.

100m, 200m, 400m, every stroke ... that's pretty "broad", I think.

If there are better athletes out there, they should put their goggles on and have a crack at the boy over 100m of butterfly!

Great timing, should be picking up some rings this afternoon :)

(Sorry ... posted WOD from y'day in today's blog. Oops!)

17:29 as Rx'd
I would advise taping your hands

didnt have rings....... so bardips with 8kg dumbell between my legs.....

33:19

CFO morning class:

Steve and Brad RX/ 38:09 and 32:41 respectively

Pam (Woody band assisted and box dips) 27:04

How can i sub dips? looked in the FAQ did not say anything. my gym does not have a dip station or rings. sometimes i get in between to tread mills and use the handles, but this gets me lots of dirty looks, especially from the people running.

much harder than it looked... i made the mistake of doing a 30/30 push up competition with my mate yesterday and i paid for it dearly on the dips today. Disappointed with my time but I CAN NOW DO KIPPING PULL UPS :) :)
as rx'd 54.59

I did this one at 5:00 A.M. and scaled it down to 30 pullups, 30 bench dips (with feet elevated), 20 pullups, 20 bench dips (with feet elevated), 10 pullups, 10 bench dips (with feet elevated).

Total time 15:59 and I ripped a blister on my left palm.
- Cha

as rx'd - 17:32

Awesome WOD!
Chest is still shaking!

As rx'd: 31:45. Pull-ups are a weakness, dips alot faster.

20 something minutes (didn't have stop watch - used clock in gym)

hands are definitely beat up! blisters in places i didn't think possible.
subbed a few jumping pull-ups, did bar dips

this week was a great challenge physically and mentally. the capacity for both was taxing and i most definitely made improvements because of it. thanks, coach.

22/M/161/5'10

As RX'd: 58 mins.

31M/6'2"/177#
So Coach must have a supernatural sense of ESP because I just got my rings yesterday. I fooled around with them last nite....not as easy as it looks in all those vids. I thought I was going to just bust out a MU my first go at it....not happening. Dips are a little shaky and PU's are OK, but the MU transition with my long arms is gonna take some work. Nice WOD choice today Coach!

Well, I finished the workout, but I'm still subbing 1:1 bar dips for ring dips. It was pretty rough, but I'm getting some good work on my kip.

40:59

Maybe Coach will think up something extra brutal for my birthday on the 25th...what do you think Coach?

21:57 as rx'd

For those who want to see what Tabata Fight Gone Bad looks like, here is Annie and the CFHQ crew going at it.

http://media.crossfit.com/cf-video/CrossFit_TabataFGB.wmv

Wow...two significant moments...1) this was the first workout in a while that I scaled down and due to time decided to quit..I say time, because I could have kept going with sets of 2-3 but it owuld have taken another hour...

Today was the first day I did 20 pullups in a row...on the first set of 50 pullups...

so I did...

50 PU
50 RD

40 assisted PU
40 dips

30 assisted PU
30 dips

The ring dips really got my lats and wore out my ability to do pullups...

27/6'8"/215

26:50

Hands are tender still, but gonna smoke it!!!!

Or at least attempt to.......

28min as r'xd

M/39/185

Subbed bar dips at 2:1 and it was still a killer: 33:20

My wife delivered a kettlebell on Fathers Day, so fingers are crossed for rings on my b-day next week.

More better faster

Female/20/155
Time - 19:15

Used assisted pullup machine and subbed assisted dips for rings.

33/M/184

as rx'd
29:27

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

33:30

22/M/175/5'9

22:48

subbed fixed bar dips

26:51 as Rx'd - Strict, non-kip ring dips.

m/31/5'9"/171

subbed fixed bar dips

41:09

thank God tomorrow is a rest day, I'm fatigued!!!

#71, Phil:

Thanks for posting the video. I need to keep working on endurance. Those pros smoked that tabata!

Functional fitness:

http://www.upi.com/Top_News/2008/08/15/Witnesses_lift_bus_off_pregnant_woman/UPI-50101218802173/

I read elsewhere it took 30 people to lift the bus. 30 people lifting 10000 pounds, that's a 333 lb deadlift per person. Not bad.

as rx'd 29:03

#25 usa

setting aside your child like hypersensitivity to a couple of f-bombs, what is stupid about the video?

#83 RV-KY

Though you'd enjoy that. BTW my name is P-I-L-I...not Phil

f/40/140

subbed 3 dips for every 1 ring dip. Jumping pull ups. OUCH!
22:36

22:22 - Kipping pullups (chin over bar standard), no kip ring dips to parallel depth and full elbow extension at support

No breaks on any pullup rounds; MANY breaks on the ring dips.

#87, PILL:

Sorry about that. I'll begin knocking out my burpees for negative reinforcement.

m/47/175
22:03
Lots of breaks on ring dips. jumping pull ups on last three sets.

m/36/165

pack
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

21:30

#89 Kelly, your comment that you went to parallel on the ring dips led me to wonder whether that put increased stress on your elbows. If parallel depth squats puts stress on the knee and negates hip and hamstring recruitment, I wonder whether parallel depth dips stresses the elbow and negates, well, what? shoulder/pectoral/deltoid recruitment? Impressive performance as always! Thanks for your comments, always thorough and helpful.

50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips

Crapped out! Yessssss.

Then did

25 Wall Balls
500m Row
25 Wall Balls
500m Row
25 Wall Balls
500m Row

bw 165

subbed reg dips for ring dips

16:11

33/M/183

Subbed regular dips (1 for 1) for ring dips.

PU as rx'd. Used wrist straps on the last 2 sets.

36:19

My hands a torn up. That was fun but rough. I got a lot of kipping practice in!

#54

Have you read about the pool in Bejing? They are saying one of the reasons the world records are being broken so often this year is because of the pool design, it's pretty interesting.

well two days ago I did the 15 squats,10 pushups, 5 pull ups as many rounds as you can in 20 minutes and had a pr of 20 rounds.

Sooo this WOD wasnt to inviting but I did it anyway except I did the dips on two swivel chairs-no rings....about 22 mintues....I used to hate pullups but now I love them

m/45/5-8/150

28:10

#93 - Monroe

I usually go below parallel on ring dips (better for MU transitions as well as working on increased strength throughout the ROM), but I knew I didn't have the strength for 150 full ROM reps.

I have never felt any elbow stress from ring dips...general muscular failure in the chest, shoulders and triceps and fatigue in my abs and traps, but no elbow stress.

Keegan - well done!!

Tore both hands open on the wooden monkey bars. I gotta find a real pull up bar. I miss my garagae gym... Good wod though.

39:05 as rx'd

Subbed Jumping Pull-ups and Jumping Dips (minimal jumps each rep):

13:57

#45:

I am going to try not to come across as rude here so bear with me. In reference to swimming as a "high quality and level" sport...you are mad, man! Have you ever actually competed in a swimming event? If not, then please shut up. What Phelps has accomplished at the Olympics is damn impressive!! You can't compair swimming to other sports because it isn't like other sports, vice versa. That's like saying Tiger Woods is BS because of the achievements he has accomplished and compairing golf to baseball or tennis. Again...not being rude, just a friendly debate.

50-40-30-20-10 rep rounds for time of

Pull-ups
Ring-dips

50 round 2:27/3:06 - 5:33
40 round 2:58/2:50 - 11:21
30 round 2:02/2:02 - 15:24
20 round 1:15/1:14 - 17:52
10 round 0:28/ 0:48 - 19:08

Total 19:08

Includes a handful or two of re-done reps although a few stray short reps may have crept in. Worked to minimise bar staring and jump straight to the bar as soon as I was ready.

Pull-ups were 7’s and an 8 for 50, 5’s for 40, 6’s for 30, 5’s for 20 and 6/3/1

Ring dips started out in 5’s and didn’t get better. Elizabeth a couple of days ago may have been short sighted ...

Cheers, kempie

29/m/210

as rx'd
22:23

#90 KV-KY

"I'll begin knocking out my burpees for negative reinforcement."

LOL! Add ten more, 'cause you still got my name wrong.

45:00

But also did 100 jump ropes b/t each set

its funny, since I started this program, I couldnt get 50 pull ups, now im up to 150 in only a few weeks

24/m/250

as rx'd

33:01

m/38/6'3"/220

50 pull-ups
150 bar dips
40 pull-ups
120 bar dips
30 pull-ups
90 bar dips
20 pull-ups
60 bar dips
10 pull-ups
30 bar dips
total
150 pull-ups
450 bar dips
time
1:38:52

i thought about not posting my time, but i completed every single rep... and i did this wod after work, completing it at 4:00AM.

Anybody have any advice on what kind of bands to by, or from whom, to use in assisting on pullups, muscleups, etc.? I have found all kinds of them out there but the I feel very ignorant in figuring out the best choices.

Anybody have any advice on what kind of bands to by, or from whom, to use in assisting on pullups, muscleups, etc.? I have found all kinds of them out there but the I feel very ignorant in figuring out the best choices.
Thanks very much.

M/22/6'1"/185

As RX'd 17:08

Those ring dips tuckered me out

Post: practiced TGU's

mike #110 -- great job... as someone who crapped out on it, i think it is awesome that you stuck it out for that long and finished it....

as for me...

did 3:1 ratio for the first two sets, then did 1:1 on the last two as i ran out of time and, frankly, the will to finish... 43:43

next time i will adjust my available time and get it done....

The WOD is pure evil thanks

Where can i order rings? Cant seem to find them in any sporting goods store.

Crossfit is awesome! Are there people out there who try this and actually think otherwise??

f/37

17:52 - did the scaled 'puppy' version - 30/30, 20/20, 10/10 - used jumping pull-ups working on the negative and assisted dips on the gravitron

As Rx'd
26:42 Pretty grueling wo

Regarding the video, my personal opinion (and everyone else is certainly entitled to theirs) is that a confident, educated, informed instructor shouldn't have to drop the f-bomb in a lecture to make a point. It does nothing to get a point across, obviously distracts some people who watched the video which is counter productive, and is in no way germaine to the discussion. A cross-fit "monster" certainly doesn't need spiced up language for confidence!! I hope this is taken as the constructive criticism it's meant to be.

24:56 as Rx'd

Best pullup day I've had in a long time. Grip stayed dry for most of the WOD which really makes a difference. Will the humidity of FL ever end??

Dips were not so fun after the first 20. These are what really slowed me down.

As Rx'd 16:46

M/47/6'/185

50 Assisted Pull ups
50 Dips
40 Assited Pullups
40 Dips
30 Pullups
30 Dips
20 Pull ups
20 Dips
10 Pull ups
10 Dips
14:20

#49 See #110.

#110 GREAT JOB!

I am also going to substitute with bar dips.

Will let you know how it goes.

This is going to be a KILLER W/O.

Pain is in the forecast.

Subbed regular dips (1 for 1) for ring dips.

PU as rx'd.

29:41

23/m/192
41:55

I didn't finish. It's only about the second or third time I haven't been able to finish a WOD in the two and a half years of Crossfitting. This was really tough for me. Made it through the first two rounds, and about 17 pu's into the third round. Time was already at 27:52.

The rings dips were jumping, and even with that sub, still couldn't make it through. Hands torn up, even though I taped them. Seems like no matter what I do, file callouses or wear tape, I cannot do more than 95 pu's without a tear.

Disappointed and really ready for a rest day tomorrow. I'll be home licking my wounds as well as my ego.

Great WOD! Love it and dreaded it at the same time, but if it can get me closer to getting muscle ups down then it's all good.

We've posted our new Crossfit Amelia Island t-shirts up for anyone interested at:
http://crossfitameliaisland.com/payhere.html#shirts

http://www.crossfitameliaisland.blogspot.com

as rx'd - 28:03

40/m/176cm/71kg

As rx'd

26:48

Pullups went really well at 35/15, 20/15/5, 15/15, 13/7, 10 with a 2:05 split time for the first 50 pullups. Ring dips were slow, with a few sets of ten in the beginning but mostly 5s and some singles towards the end. I finally figured out how to do kipping ringdips during this WOD.
This will hurt big time tomorrow...

33/F/5'10"/154

Well, I've never done more than 50 ring dips in a workout before, so I approached this WOD like the 15k and just tried to finish. The first round took me about 15 minutes (4 for the pull-ups and 11 for the dips!); ring dips really fell apart after that...singles throughout, but I did 'em.

As Rx'd
1:06:39

Its funny that grown folks are still trying to control how people talk because they don't like bad words.

The "F" word is the best word in the world! It is used in all the major languages of the world. It is the most veersatile word ever. It can be used in any grammar context; noun, verb, adverb, adjective, pronoun, explicative, etc. Check out this sentence... F--- the F---ing F---ers. Try that with any other word.
If this word is not used in anger, perversion, or directed at anyone in hostility, then you need to ask yourself why you are offended!!! The answer is probably moral exhibitionism.
Live and let live.
Cheers

m/6'/33/190

Unfortunately my rings broke so I had to use dip bars.

22:23

So I was doing Cindy today at the gym, and of course everyone is looking at me like I'm crazy. The fitness director comes up to me, in the middle of my workout, and tells me I'm doing my pullups wrong. I calmly explain that I am kipping, that this is how it's supposed to look. I'm also about 10 rounds in and tired.

Then he rails on my pushups, which are OK, but of course my form isn't perfect. He argues with me and I told him I'd talk to him after my workout, but apparently that wasn't an option. He got mad that I couldn't just slow down and do girl pushups and told me that the bad form was killing me.

So, my question: I know there's articles somewhere on the site about pushing through workouts even after the form isn't perfect anymore. Can anyone tell me where I can find them? Thanks!

30/m/5'10"/220

Did parallel bar dips

50 pullups
50 dips
40 pullups (ripped a couple of calluses)
40 dips
1 pullup (didn't have any tape)
60 dips

43:44

replaced pull ups with dead hang ring pull ups

50/50
40/40
30/30
20/20
10/10

54:00 just glad i was even able to finish

m/19/145/5'6''

37M/5'10"/164.5#

Warm-up: 3:03 row (766m); CFWU (minus PU & dips) - 3 rnds.

As Rx: 30:26

Cool down: foam roll.

All PU strict.

WOW!!

CFWU....kinda!

as rx'd: 32:55

ran 5K on treadmill afterward

28/M/6'1/182

must have been reading my mind.. i was planning on doing my own dip/pull-up/push-up/back ext metcon until i saw this WOD. got to say i think my pull-ups are a little weaker then my dips. I broke my dips into sets of 5 for the most part and pull-ups ended up getting broken into whatever i could manage. i love this program!!

as RX'd

29:35

The wistle goes Woooo Wooooooooooo!!!

does anyone know how to get WOD sent to my blackberry as a txt, if its possible?

! hey guys, is it better to scale this sort of workout down using a gravitron-type machine, or is it better to just tough it out and end up moving in much smaller sets?

Anisha #132 It would be in your best interest to perform each rep with structural integrity.Although this may result in a slower WOD time , this will benefit you in the long run. Crossfit strives for excellence and never should someone CONSCIOUSLY neglect form for the sake up revving up intensity.

48/m/193

1/2. 28:42. Looking for shoulder donor, young with great connective tissue would be great. Youth is wasted on the young.

Anisha #132 and Jevon #140:
I concur with Jevon, Anisha. Compromised form will, at some point, result in injury and at the end of the day, if you hurt yourself, Crossfit does you no good if you can't WO! Form first...always.

#116 barry

Got my rings on ebay...home made jobs out of PVC and they work great even with my 212#!. You can also make some youself (google make your own dip gymnastics rings) if you're so inclined.

First let me say I've been enjoying CF WOD's for the better part of 10 or so months.

But, seriously, if you've got no rings... 450 bar dips? Is anyone following the 3:1 sub ration on this? Is there no limit to the prescribed volume? Where does it stop? Is prescribing an ever-increasing number of reps really ingenius training? Some people get excited like it's a new invention. Would prescibing 1,000 dips take me to that next level? Sure, I could complete 450 bar dips with full range of motion.. eventually. But I'm pretty sure the time it would take me to complete 450 dips would negate any possible benefits due to overtraining. And I don't want a setback. This would be different if it were a rare competition but it isn't. It's standard fare. I'm doing this for health and fitness not simply to say hey, I did 450 dips. I'm just an average guy who wants to stay balanced in his quest for fitness so maybe this isn't the program for me. I'd rather not follow a routine in which I feel like I half-assed it for only doing 225 dips with 150 pull-ups.

Jevon #140 and Bill #142

Thanks for the replies! I totally understand about form first - and I would never purposely neglect form. But at the same time, when you're finishing a max rounds workout like cindy, it's bound to happen, right? Of course, it's different with bw exercises and the olympic lifts - there is absolutely no compromising your form on a lift otherwise you won't get the weight up. I just wanted to know if there was any crossfit lit about the breakdown of form and what to do about it.

Thanks

Anisha

50-50, 35-35, 30-30, 20-20, 10-10
...42min

#144, bobschmob,

some people can do all of the WODs as rx'd, some can't. some will, some won't. don't be afraid to scale. and don't be afraid to do it as rx'd if you can. but don't waffle about in between the two.

M/33/160#

As Rx'd, all on rings, strict-ish form...

17:34

#144:

I usually follow the 3:1 or sometimes even 4:1 ratio with the bar dips, but in this instance, it hardly makes sense to do the 2:1 ratio. For this workout I'll probably do the 1:1 and be pretty proud of my performance. I have been doing CF for 6 weeks now and am just getting to where i can complete SOME of the WOD's as Rx'd.

I'm with you that 450 dips in one workout would be overtraining and probably lead to poor form and injuries. In such as instance I would say to do what you're comfortable with, do it with extreme intensity leaving nothing in the tank, and be proud that you follow one of the most elite programs out there as there are plenty of people that would get tired just reading this site.

I am sure there will be some folks that do scale 3:1 or 4:1 on the dips, but just because you don't "win" against the other posts doesn't mean you shouldn't get back in the gym for the battle again tomorrow!

This post is worth what you paid for it!

scaled to "pack"
40/30/20/10
18:11

Anisha #145

http://www.againfaster.com/articles/the-non-negotiability-of-perfection.html#comments

Hope this helps..

47 / 174

as rx'd -- 39:45

Chest to bar on pull-ups. That extra 4" is tough.

Post WOD - Sweat Angels

WU .5 mi. walk on treadmill
WOD
22:06

#26 If Michael Phelps substituted his Olympic routine for crossfit he most certainly would not be able to break his WRs, let alone medal in the next olympics. Crossfit for Phelps would be a step backwards. In fact, if WE all trained like him our chances for Olympic gold would be much improved. I'm tired of this elitist attitude about crossfit. Yes we all love it, but it goes too far when the silly idea that 'crossfit training can substitute elite Olympic training' enters our already bloated egos.

M/22/6'/164

Had to sub push-ups for dips. I realize now that I should have done more than a 1-1 ratio though.

Time = 16:05

Workout 1: 30 second interval run from CF Endurance
Workout 2: Pullups/Ring Dips as Rx'd: 44:01

I struggle a lot on the ring dips. I have to break them down into sets of 4-5 reps. Terrible.

34:20 definetly glad its a rest day tomorrow!

scaled - 75% weight, bar dips

pullups 50, 40, 30, 20, 10 (assisted, sets of 5, 10)
dips 50, 40, 30, 20, 10 (assisted, sets of 5, 10)

33:37 minutes

3x1/4 mile on treadmill (1% incline) - 2:00, 2:00 1:45

Anybody got some clever ways to make rings? or know where I can get some?

Thanks

m/38/191/70"

As Rx, 24:00 even.

The kids are at camp, so took wife on date to Maggiano's last night. Great food, not Zone. Pukie tried to run me down today.

Also, ran into Jason Taylor (Redskin from Dancin with the Stars) there. Good guy.

#154 phelps - nicely said. Guy at #26 is a troll.

#154 "phelps" (seriously talk about "bloated ego" do you truly think you are worthy to name yourself "phelps", not a "Phelps fan" or "friend of" but actually "phelps"? Then you have the nerve to claim others have egos? Check a mirror.)

Your (either/or)(all or nothing)thinking is flawed.

Yes, just doing CF/CFE would be a step backwards. But Phelps's own coach admitted Phelps is stronger/better since he introduced him to weight lifting (and training clips have shown Phelps on rings doing assorted exercises). Coach G has said (and it's prety much proven) DL/pullups make even olympic skiers better.

So it is possible introducing Phelps to CF like protocols would improve his swimming. The real issue is "What is the optimal balance be between his current specialized training and CF that maximizes his swimmig performance?"

It's not 100% swim training or 100% CF/CFE. It's a spectrum and the answer lies somewhere between the two.

27/M/180/6'2"
Substituted bar dips 29:15

#151 Jevon

Thanks for the article! I see what you're saying about the importance of form. It was well written and the commentary afterwards was also enlightening.

I can't say that I won't take offense though when someone who's never heard of a kipping pullup tells me I'm doing it wrong.

Anisha

38m/6/183

wod as rx'd

23:20

Warm up: CFWU x 3 Minus Pull ups and Dips

Wod: Subed 2:1 Bar dips.

Time: 29:55

This kicked my ass! I had to resort to using jumping pull ups/assisted dips towards the end. I was way to spent to do them normally. Again, I need to practice kipping. Dead hangs kill in this sort of WOD. Was going to do the CFE wod before this, but decided not to. Need to be fresh for a nice 2hr roadbike ride tomorow morning!

M/24/5'11/163

M/23/150 GregAWu

As rx'd (all kipping though): 27:19

West Tigris CrossFit, Baghdad

Times ranged from 29:34 to "I finished"

M/38/216

Subbed 2x1 bar dips

36:43

I got a question for anyone out there with rings.
The rings are pressing against my forearms and the straps are rubbing against my arms. Am I holding them wrong? I watch the videos and I'm doing the dips the same way they are. I need some advice.

m/23/6'3/222

As Rx'd

43:05

22 mins

40 pullups
15 ring dips
30 pullups
12 ring dips
20 pullups
8 ring dips
10 pullups
5 ring dips

27:23

Should have scaled down or stopped after the first round. I have a feeling I'm going to be sore when I wake up tomorrow.

After a loooooong warm-up I couldn't get the shoulder in a place where any pushing was appropriate for it PLUS pull-ups weren't feeling good so I did the same reps for row calories and 1.5 pood KB swings.

Time was 14:59 and now I'm pretty smoked. Forearms and lower back are on fire. I may have dogged the early rows but all sets of swings were unbroken so I made up time there.

Tough WOD, try it!

#132

Hi Anisha

Somebody at the UC Berkeley weight room (worst gym facility I have ever seen) approached a lady I train and told her that kipping pull ups were "BAD FORM" and that she should go to the PULL UP ASSISTANT MACHINE until she can do strict pull ups...

The proper response is "Have you heard of CrossFit?"

And then give them the url.

I also encourage challenging gym "KNOW IT ALLS" to thruster competitions.

29:55 as rx'd. Rings dips were pathetic...

m/24/6'2''/225

as r'xd
31:35

First time doing ring dips, ouch...

Rings and mixed kipping-butterfly-something-style-pull-ups.

27min flat!

I feel pain ... all over!

M/28/6'3/265

Regular Dips and assisted pull up. Same rep scheme.

31:15

#169 Frank

It sounds like you're doing them right. It was my first experience with ring dips that it will inevitably hurt a bit and cause bruising, but the body adapts quickly (whether that be from better form, toughening of the areas where contact occurs, or both). Just keep at it!

33/M/178/6'00"

As rx'd: 31:55

#137 KDubs "Wistle goes wooo wooo"
I love that video! Hilarious that you mentioned it in your post. You must be a friend of Bubb Rubb's.

Dan D.
www.CrossFitStickers.com

Anisha, wow, what can I say other than the person who interrupted your workout was considerably rude.

What would you say was wrong with your form on pullups and pushups or squats? If you are limited in any form of movement, don't sweat it. All workouts are a work in progress, and this includes working towards full range of motion. I would rather see someone try and excell in their current capabilities than walk off and be mad just because it's not perfect. It's called practice. : )

If you were doing full kipping pullups, head above bar, or better yet, to the bar, excellent. But heck, if you are only coming half way down and still getting your head above the bar, what's the complaint? Could you do better? In time, yes; it's why you work your way towards a fintess goal, and this example happens to be a full kipping pullup. IMO, partial pullups with full bodyweight is always better than using a machine assist, unless you intend to work on form or stretching, strenghthening, and elongating muscle groups to allow for the full range of motion.

Pushups, same thing.

Squats, same thing.

Not everyone can do a full pushup to the deck, or squat butt to ankles or pullup chest to bar. If you can't do all three to perfection, your "Cindy" is a work in progress (as is every WOD, actually) and eventually, as long as your goal is to work towards perfect form and function, and application, you'll eventually reach it.

As far as the trainer goes, a simple "Sir, I appreciate your concern, but I know what I am doing; we'll talk later." and then ignore the person and keep at your work.

The gripe I have about any gym is when someone butts their way into the middle of the people I am coaching to do some isolate, crap excercise. It's infuriating, but patience is a virtue, especially when representing CrossFit. ; )

round 1: 25 pullups, 15 ring dips
round 2: 20 pullups, 12 ring dips
round 3: 15 pullups, 9 ring dips
round 4: 10 pullups, 6 ring dips
round 5: 5 pullups, 3 ring dips

29:25

I sub the word "sugar" for the "f"-bomb during WODs.

b/c I love to sub. and sometimes I cut the wod, I mean word in half: "shoog"

Oh, and Sevan is absolutely correct. If anyone gives you crap about CrossFit, throw down the thruster or burpee gauntlet. ; )

31:00

Just getting back into the swing of things after spraining my ankle and having to move.

M/26/69"/150

pushups, dips
50, 150
40, 80
30, 30
20, 20
20, 10

the dips were insane; had to scale way down. did crossfitex in the am.

another chipper due to the ring dips which were mostly singles and the occasional double.
36:15 as rx'd
pre: clean practice
post: contemplating hitting the track later for some grass/track sprints
looking forward to rest day.

cfwu minus pull ups and dips

sub'd bar dips for rings

23:55

very scaled

50 jump pullups broken
50 bar dips broken
40 jump pullups broken
40 bar dips broken
30 jump pullups broken
30 bar dips broken
20 assisted pullups
20 bar dips broken
10 assisted pullups
10 bar dips

29:02

20/m/180

as Rx'd 17:23

i ripped calluses on both palms and at the base of my right middle finger..it was a blood bath.
The tape on the pull up bar i used is now soaked with blood. could have done better

As RX'ed

18:13

http://chrisstroud.net

Question: Are lat pulldowns an okay substitute for pull-ups, specifically, I can't do pull-ups right now because of a stinging pain inside my left elbow. For some reason, I found that the lat pulldowns don't aggravate the pain as much and I can still pump them out. I figured that if I substitute the lat pulldowns for pull-ups then I can quai do the exercise. Thoughts?

24/m/5'11"/194
26:49 as rx'd..not so much fun.

Bwt: 136

As Rx'd

13:21

Those ring dips were brutal. I can tell my chesticals are going to be super sore tomorrow.

40/M/163

Very high gravity day :(

Did all the pullups, but my ring dips still suck, wanted to do half the reps(25,20,etc.) instead ended up doing 15/12/9/6/3 and still smoked me.
38:03
A little of that time was taken up taping three torn calluses. grrrr

I had an awesome dream last night.

I had been going to a level 1 cert. and was running a little late. As I was running down the street to the address of the cert. I came up to one of the first exercise stations. It was 100 double-unders for time. I joined in with everyone else and completed the work out and felt great! So I make my way over to the next station which was max deadlift. So I maxed out and got a pr of 400! Sweet. I'm looking around and I see those that are completing their deadlifts are making their way further down the street to another station. This was the bicep curl station. J/K... it was max pull-ups. I maxed out at 38 pull-ups. Wow. All this time I had been stressing because I had no idea what to expect and I was running late. I figured I would just complete these workouts and find the explanations later. So I was doing the workouts and giving some pointers to the other candidates along the way.
By the time I made it over to the last station, a block down the street from where we first started, we were all realizing something. We ended up at Coach's house! It was crazy, so I started taking pictures, and his family was out bar-b-queing and swimming in the pool and everyone was hanging out. So then Dave Castro makes an announcement for us all to go inside. We find some chairs and sit down. Dave announces that we are going to make our payments before we proceed any further with the cert. So he is calling out people 1 by 1 and they are going up to pay. But things aren't going so well for some. I noticed he was calling some names out and flat out telling them to leave. I over hear one time that some lady had problems and had 1 more day in the military, and he said, "You are 1 day out from quitting being the support of our country, just get out!". I was thinking, how did he have our information and I can't believe he is using it against us for this cert. This is the real deal man, I really hope I make it. So then he calls out my name. I nervously walk up to talk to/pay him. He says to me, "You can just pay, and you have completed the cert.". Wow, so I say, "Why am I an exception, don't I need to complete the rest of the program?". So Dave tells me, "Normally we would take the cert. away from people who don't all the stations we had set up, because their numbers would be so low from missing that station. But you on the other hand have made it up by doing so well on the other stations." I completely missed the thruster station. So I go to sign my name by my results and I notice something. The guy that signed for my results making them legit was a buddy that I didn't even know before hand that I met while I was surfing. So he knew me and bumped me up with the others had to just pay and leave and they were completely level 1 certified. Every time someone would get the certificate, Coach would come out and shake your hand. So he came out and I got to talk to him, it was freakin' awesome. He gave me a free shirt. I couldn't believe it! I would have to call my wife and tell her that we would be out $1000 bucks but it would be OK, because I would pay it all back through training.

Although this was probably not even close to the real thing, it was awesome waking up feeling like I was level 1 certified. Has this happened to anyone else?

under an hour as Rx'd

m/30/220/6'6"

Just when I thought I needed to do some dips and pull-ups this workout came up. Damn good timing. Oh yeah, being tall and lanky makes this a fun workout.

As r'xd

30:09

Ring dips definitely brought on the pain! Go army

43yom / 149

26:17 as rx'd

That many ring dips was really brutal.

I forgot to start the timer tonight. I finished only had to use normal dip bars and only did the 150 required.

Great story.

Me and my buddy were walking out of the gym and our company commander and 1SG were walking in when the 1SG asked us what workout we did. The commander said, "Sweating like that, it had to have been Crossfit."

Thats right. We got the props from the Company Commander. Woot.

"Everytime you do Crossfit, a sweat angle gets its wings"

age 18 bw 170
18:50 as rx'd
this was the first workout in awhile that i am actually satisfied with my results. i don't know what's been going on but i haven't been as good recently. but hopelly this is a sign of things to come.

30/m/195

33:58 as rx'd.

ouch. ring dips definitely weak spot.

33/m/5'4"/145

As rx'd

24:00

First time with rings. They came by UPS yesterday. Good timing! Ripped my left hand pretty good.

#161 You fail to understand that my all or nothing thinking is exactly the issue I'm trying to argue. My point is as valid as yours, and that is that CF alone would be a step backwards for Phelps and I'm glad you agree. But one issue comes to mind after reading your post. Does adopting CF like protocols really count as CF? Does adopting competitive body building like protocols really count as body building? I agree that Phelp's greatness can be partly attributed to his time pushing weight. I would never attempt to argue against an optimal training regimen for a specialized athlete like Phelps. And as I originally posted - 'our' bloated egos don't need this elitist line of thinking.
Also next time you criticize the name I chose to use when I post please consider that my name is actually Phelps. Your's is obviously Jackass.

Nothing "tough" or "grown up" about using foul language...it's immature and, well, "foul". I've heard plenty, I've used some too...but it's nothing to be proud of. It's not about "control" or "imposing morals"...it's about common courtesy. Some words are just too vuglar to use, and the "f-bomb" is one of them.

WOD: Subbed dips (no rings), 35:47

M/35/185

19:11 as Rx'd

I see that I am not the only one that was crushed by the ring dips. I was doing 3 to 5 at a time after the initial 18. Shouldn't have done all those weighted dips the other day.

Anisha
I can't recall the article, but I also seem to recall a lecture or debate on form vs intensity and where the fine line is drawn. On the trainer at the gym though, not only is that rude, but he seems to have no idea what he is talking about in regards to kipping pullups or Crossfit. Blow him off, or tell him to F himself, whichever gets the job done the fastest so that you can get back to your workout. The only one that can make the determination as to which is better for your training, or whether you should do limited range of motion vs "girl" pushups, is you.

I am just starting. Didn't do for time, but for completion. Add yesterdays workout too. Wow! I'm pooped

scaled

30-20-10 regular dips
11:29

Brutal.
m/34/5'9"/210
I had to make some adjustments on this one: I did regular dips as I have no rings to use (yet) and scale the reps for each exercise like this:
45
35
25
15
5
time: 25:30
I was upset that I could not do the workout as prescribed so after some cool down exercises I ran a mile.

Anisha-

send that fitness director this video: http://media.crossfit.com/cf-video/CrossFit_ValenciaQnASession2.mov

then tell him to quit interrupting your workouts.

good luck.

Todays WOD was a killer. I loved every minute of it. Finished in warp speed of 30:50. I can only improve right?

all pull-ups to chest are killing me.

28:36

26m/5'10"/178
Pullups on meathooks, everything else as RX'd
Time: 42:32

26:35 as rx'ed

Anthony (M/29/167)

16:17

29:46 as rx'd
Great workout!

bwt:154

rx'd...19:44

as rx'd

39.39 Pain. This one was sick.

No rings, just regular dips: 29'01"

#203 phelps

Its been awhile since a post made me LOL, but your reply to the guy about your name was funny as hell!! Also some good points about specialized training too.

M/24
Bwt:195

Rx'd: 28:10

Really upset with last two times. My challenge wod yesterday didnt go as well as I hoped and it left me USELESS for today. Again chest ended up being my weekness, cruised threw all my pullups and dips did me in. I think I need to take better advantage of my rest days, and not sub in harder workouts when something comes up I dont have the stuff for(GHD). As I just found out it leaves you dead for the monsters Coach has around the corner.

150 pull up total
and 450 dips
1.5 hours
Alef

Scaled WOD:

Asst. Pull-Ups & Ring Dips
Normal Rep scheme

SS
Squat 5x: 205,210,215

100 Burpee Challenge
1 Burpee

Hey, is there an affiliate starting the 100 burpie challenge today? Me and the Mrs. want in!

Oh yea ...

Scaled WOD time:
29:10

#144,

I agree with you. I have rings now, but I've done a few dip-heavy WOD's in the past without rings, so I've been on both sides.

My experience is that yes, ring dips are harder, but not THAT much harder. At first they might be, but once your stabilizers become accustomed to using the rings, I'd say a volume modifier of 1.5x or 2x at most is enough of a conversion from ring dips to bar dips. I think this is especially true when the numbers get higher... doing 135 bar dips for "elizabeth" sucks, but it's do-able in a reasonable amount of time. Doing 450 for today's WOD is silly, IMO. You'd spend an absurd amount of time on dips relative to pullups, and some of the intent of the workout becomes lost. Honestly, when the numbers get this high, I'd say just sub them 1:1 and post your time and sub. If somebody else doesn't like it, oh well. In the end, even if you do the 3:1 you can't compare your time to "as rx'd" anyway... the guy on rings will always win!

19.m.168

as rx'd
27:23

as rxd.....22:11..jb

scaled down to:

50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips

Time: 59:00

40 YOA / M / 5'10" / 170

As rx'd = 22:37...nice workout

f/38/5'5"/147

got interrupted and forgot to turn off chrono.
30 minutes-ish

60 lbs assist for first round, 70 for remainder

41:20

Wasnt able to finish the pullups probably shouldnt have done my arm workout this morning plus I cant kip for anything

80 pullups
150 dips

34:52

39.19

40/30/20/10. Subbed regular dips 1:1. Less than a week into crossfit, so I don't feel too bad.

AS RXd
26:20

11:53 as rx hands were not digging the pullups

For the love of God, it's Michael Phelps. I mean, geez oh man. He is a once-in-a-lifetime phenom.

Dollars to donuts he does some variant / form of "CrossFit"ish training. Swimmers use rings, poly boxes, and kettlebells in their dryland training. Watch their dolphin kicks....does that ROM look THAT much different than a kipping pull-up? No. Do you think BTB Tabata squats or Thrusters would improve one's start off the blocks?

Yes they are specialists, but swimmers do things like Zone and incorporate all sorts of cross training in their dryland training. Just as we have learned through CF, you actually get faster when you run LESS distance at higher intensity. Same with swimming.....swimming more doesn't make you faster.

At least that what my wife said....she swam at Nationals every year she was in college, so what the heck does she know?

Peace and hairgrease.

f/25/120/5'5"

24:15
Negative Ring Dips

I got my rings yesterday but I was a day behind so I've got to do todays workout tomorrow...I just wanted to say that I freakin love the rings. My first 10 ring dips this morning were ugly but they improved significantly on the second set of 10. Just using them during my warm up, but they are great. I recommend everyone purchasing a set. Ring dips rock...I can barely move my arms this afternoon!

45/M/6'/180

TIME: 21:36 AS RX'D

KIPPING PULL-UPS CHIN ABOVE BAR
RING DIPS BELOW PARALLEL

PULL-UPS WERE EASY...RING DIPS, THE BEAR WAS ON MY BACK. HARD TO GET OUT OF THE HOLE ON THE LAST 3 SETS.

COMMENT #128
LAURA DEMARCO...THAT'S HARD CORE!! STRONG WORK.

A WORD ON THE OLYMPICS.

I'VE BEEN GLUED TO THE T.V. AWESOME, AWESOME, AWESOME!! I WAS A COMPETITIVE SWIMMER IN SCHOOL...THESE SWIMMING ATHELETES TODAY ARE GIANTS! AND THE STILL RINGS...HOW DO THEY DO THAT?! THIS IS QUALITY T.V.

YOU CAN LEAVE YOUR HAT ON

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/42/210

Jumping pullups/Dips not on rings 26 Minutes

38/M/176/6'1"

21:39

Triceps.......SMOKED!!!

Loved this cycle.

m/30/182

Did as many normal pu's as possible, than did jumping pu's (majority of pu's). Do not have rings, so I did just one bar dip for every ring dip (however, the rx'd sub. for ring dips is 3 bar dips for every 1 ring dip)

24:57

#132

Coach Glassman discusses the relationship between Perfect form and Intensity here:

http://media.crossfit.com/cf-video/CrossFit_ValenciaQnASession2.wmv

He says that both are important but that as intensity increases form almost inevitably breaks down.

45/180

26:15 as Rx'ed.

37/m/5'11/160

Pull-ups 40-30-20-10
Push-ups 40-30-20-10
22:47 (not a good effort, not even close)

28/M/165

Scaled
40 pullups (broken) 40 Dips (5 ring 35 bar)
25 pullups (broken) 25 Dips (3 ring 20 bar)
15 pullups (broken) 15 Dips (3 ring 12 bar)
5 pullups (broken) 5 Dips (1 ring 4 bar)

Time: 32:47

31:41 as Rx'd. smoked. Ring Dips are definately a weakness. Not happy with my overall time but I did get 30 pull-ups (standard kipping) for a pr. I am def. impressed by these times. Especially Kelly Moore. Ma'am you are a Friggin' Machine.

28/m/195

27:50

as rx'd

M/24/5'10"/160

CFWU x 2 (only one set of PUs and dips)

PUs also on rings. Time approximated on wall clock.

35:00

OUCH! Kept kipping on PUs to a minimum, only beginning to do so somewhere during the "30" set. Still don't have a clue how to kip on dips. Anyway, not going to make any excuses for my lousy performance today, as these are usually movements I'm much better at. I have nowhere to go but up :P.

Incidentally, finally ripped off the callouse that was harboring the dried remnants of a blood blister from doing GI Jane after the posted WOD a couple Fridays ago. Such a relief!

No muscle-up practice this cycle after all, but gonna start again on Sunday. Hooverball game tomorrow!

Take care!

M/35/165

As Rx'd:

22:45

Don't have rings, but after today I definitely want to get a set! There was no way that I could sub the required 3:1 for parallel dips, I tried my best but was dragging today, so did 2:1 instead.

24:36

30m/175

27:57 as rx'd

ring dips are my nemesis

30 rounds of:
5 pullups
5 ring dips

25:35

Had to switch it up so that finishing was more realistic. Last 20 rounds were jumping ring dips with a full, stabilized lockout at the top. All pullup sets were unbroken except two.

X trainer
24 minutes...3 miles
then
30 20 10
Pulls
Dips
11:41

as rx'd ctb pull-ups 41:02

I took my rings into the gym for the first time today, rather than do 450 regular dips. My ring dips need a lot of work, sets of 3, 4 and 5 for 150 reps takes a long time. The pulls felt like a vacation next to grinding out the dips.

52:11

50 Pull-ups
50 BAR Dips
40 Pull-ups
40 BAR Dips
30 Pull-ups
30 BAR Dips
20 Pull-ups
20 BAR Dips
10 Pull-ups
10 BAR Dips

21:10: 24 YR OLD MALE

DO NOT HAVE RINGS...VERY UPSET, BUT THIS WORKOUT WAS AN ORGASIM TO THE MUSCLES!

Crossfit is, admitedly, a minimalistic approach to working out. The work outs average 30 minutes. Even if you throw in CFE you're still only at about 45 minutes or an hour of working out every day. For less than an hour a day, CF/CFE is one of the best triathlon training regimens out there. Like just about everything else out there, giant improvements are possible will a relatively little amount of time/effort/money/etc. But that extra little bit becomes exponentially more difficult to get. Doing Crossfit may get your times relatively "close" to olympic qualifying, but that extra little bit is going to require alot of extra effort. Say 4 or 5 hours a day of working out, just to get that extra edge.

As for Phelps incorporating "Crossfit principles" into his routine...I'd say that he always has. Crossfit preaches variance, mixing up aerobic and anaerobic excercises, intensity, and a wholistic approach to fitness. I think it's fair to say Michael Phelps as been doing that all along(though maybe his anaerobic work as been a more recent development).

Crossfit is what it is, a fitness program. Crossfit Endurance helps channel that fitness into specialized activities, running, swimming, biking. To try and argue that CF could somehow be an olympic training regimen is absurd. Its equally silly to argue that there is a spectrum between olympic training principles, and Crossfit training principles and if athletes would do more CF they'd improve there time. It's the same aforementioned principles. CF just adapts those principles into a short workout perfect for people wishing to be fit, but who's life can't revolve around working out. Olympians, however, revolve their lives around working out, and so adapt the principles to that effect.

29M/5'6"/163#

As Rx'd: 25:40

Ring dips were tough.

Ring dips just don't seem to get any easier:(

As rx'd: 29:28 minutes.

Subbed bar dips

28:05

M/39/5'10"/173

I'm just going to go on record as saying that I have the slowest time of anyone who will post.
No way I could do the 3:1 scale for dips, so I did the 150 regular dips. Pullups weren't great, weren't completely terrible. Dips were god-awful.

Without further ado: 1:26:21.

34:32

Subbed jumping pull-ups for all reps after first 17 of first set.

Subbed jumping ring dips for all reps after first 7 of first set.

Toralf, how's that butterfly 100m time coming along? ;-D

..and one more thing. all of you arguing over crossfit for the Olympians need to hunt down the crossfit articles on specialization of training. CF is to make us really good at as much as possible; really good doesn't get you a gold medal in anything. Olympic swimmers have lots of dry land incorporating explisive lifts, etc., but their focus is obviously in the pool.

killer, tomorrow's rest well deserved...

28:00 as rx'd

17:19

m/nyc/24/152#

M/48/152

Crossfit Strength Experiment, Week 2

Buy in: Back Squat 115#, 15-12-9 (1 min. rest between). Weight-limiting factor is shoulder injury.

WOD

12-9-6 Power Clean (from deck) 105# (Prev. 1RM 115)
24-18-12 Pull-up

11:59

Cash-out: Front Squat 165#, 3-3-3

Many thanks to Coach and Jeff.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 38:45
Foam roll after.

Did this workout without rings so I subbed 3:1 bar dips. Ouch!

32:51

Looking forward to rest day, my hands are shredded.

29 yom, 180 lbs

21:52 as rx'd

As rx'd- 32:16

M/30/6'/200
25:38 as Rxd. Feels great now, but tomorrow AM...

That video is very interesting, how anyone is focusing on an Fbomb mixed in is beyond me. This is not middle school and it was not a slur or used in a derogatory way.

Subbed 3:1 for dips, everything was sets of 5 for pullups and 10 for dips until I couldnt do them anymore. When that happened, i switched to pushups.

Total...

150 pullups
450 bar dips

1hr 52min. I just wanted to finish.

1hr 33min last 15 dips on a dip bar I kept failing on the rings
Cherie

Front squat
185 x 5
195 x 5
210 x 5

Mainpage WOD
As Rx'd

15:57

12:31 the rings tore me up,no skin left on my forarms

As Rx'd:

19:08

That was a tough one. The ring dips made the pullups seem like a rest.

m/43/175

as rx'd

29:05

Yes!! Rings came in yesterday and gave them a go and they're a bi#$%! Time to hit this one tonight at globo if time permits.

As rx'd:

32:27

My palms were bleeding pretty heavily when I finished. Well deserved rest day tomorrow. The rings didn't hurt my forearms though. I'm using Xtreme Rings from coach Sommer.

good thing i didn't take my motorcycle to the gym... would have never gotten it home. arms smoked!

70# gravitron assist on all

40/40
30/30
20/20
10/10

14:00

no hope of a pull-up in site... keep working, i guess

28/m/175

as rx'd: 19:32

45/76"/190

no warmup

scaled to 40-30-20-10 PU/RD's

25:50

David
M - 33 - 5'10" - 180# BW

DROM Warm Up
CFWU x 1 x 10, sans dips & pull-ups

WOD as rx'd: 41:36

Notes: This was a tough one for sure. Hands are literally shredded.

Big thanks to Tex for hanging out after his WOD and giving me the push to finish!

18:34 as Rx'd

There goes my upper body strength the next couple of days...

M/52/5'8"/145

50 PU
50 DIPS
40 PU
40 DIPS
30 PU finally drew some skin on the bar.....nice
30 DIPS
20 PU
20 DIPS assisted,they were just kickin'my old ass
10 PU
10 DIPS assisted,still giving me a beat down

38:00

27/m/181

as rx'd
27:40

m/36/195

as rx'd

25m31s

19/f/5'0"/130

eek.
as rx'd BRUTAL pullups haha i was drawing some stares from my crazy donkey-like noises
31.47

as rx'd--
35:27

Pullups:
Round of 20 and round of 10 were jumping pullups. Round of 50, 40, and 30 were dead hang.

Dips:
Round of 10 was jumping dips.

All rounds broken into sets of 10, and whatever added to 10.

Temp at 29P: 106
Temp in C'fit Ripper: 102

Rx

32:32

m/43/5'9"/181

last reps of each set very ugly due to muscle failure, kept it together best I could

Re: foul language.

Why do you have to complain about it? Or, rather, why complain about it on this forum? If you don't like the word, don't use it. And if it infuriates you that much, maybe you should send a letter to Brian MacKenzie about it.

It's the principle of the thing that annoys me. You expect that the whole world should change their behavior to suit your personal morals. Get over it. It is just a word.

22:53 as prescribed. Great workout Coach and Lauren.

13:43 as rx'd

First round of pull ups unbroken
all other rounds started with 10 and were finished out with 5's

Started first round of ring dips with 15 but the remainder of that round and all other rounds were completed with sets of 5's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

17:22

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

All Pull-ups were kip, as I fatigue and break into sets I switch between regular kip and butterfly kip.
All Dips on Rings, broken into sets as needed to help maintain form (no leg kick) and then into jumping ring dips.

[b]Total Time = 31:56[/b]

50Pull-ups in 2:22
50Ring Dips in 8:55 (ouch, that sucked)
40Pull-ups in 4:39
40Ring Dips in 4:44 (1/2 jumping ring dips, strong negative)
30Pull-ups in 1:41
30Ring Dips in 2:51 (3/4 jumping, str neg)
20Pull-ups in 4:39 1:59
20Ring Dips in 4:44 1:55 (1/2 jumping, str neg)
10Pull-ups in 1:43
10Ring Dips in 1:01 (1/2 jumping, str neg)

I know we didn't have to time each set, but I wanted to see the effect (used my lap, split time on my watch). Some of the times are a little off because I forgot to hit the split... remembered after doing a couple reps into next move.

I couldn't move my arms when I was done. Those ring dips kicked my butt (I tried to go down until the hand touched my shoulder).

As Rx'd:

55:12

All work done on one set of rings, time includes switching from high (for PU's) to low (for dips).

not fun.

22/m/5'4/ 146 lbs

Time: 31:24

Gym did not have rings...used regular dip

Made up for it by using a bigger grip pull-up bar

M/27/205

Had to scale a bit, still rehabbing elbow.

Pullups dead hang

25/50
20/40
15/30
10/10
5/5

almost embarassed to post my time. 0 engergy when I worked out this morning.

33 freaking minutes....sad sad sad.

this is weird considering this is the alternate for 30 muscle ups and my 30 mu time is right at 6 minutes...was hoping for sub 15....no dice

hope my body will do better next time.

37:50 as rx'd, CTB pull-ups

///////////////////////////////////////////////

sleeveless in seatle: your comment to USA was hilarious. I think you just pissed off bubble boy...meow meow. I agree he or she should'nt be using that name...meow. anyways...

PU as rx
sub 1:3 ratio dip bars, yes...450 dips
01.18.08

56 y.o. 5'10 158

As Rx'd: 26:42.

This WOD again raises the question of form vs reps.

m/26/5'4"/146

As Rx'd
Time: 15:39

Today was a big day for me. I actually beat the famous Anthony Bainbridge at a workout for the first time, in his gym, with him keeping time. Hopefully it's not the last time! Looks like he's on a bit of a losing streak! (Jodi beat him yesterday)

I agree 100% with comment 260

33.57
all pu's kipping, rings deadhang until middle of set of 30 then started kipping cause tri's were dead!
wulvl 8 stairs 30 mins. first cf workout in a couple weeks.

33:53

42/M/145

pullups-50/40/30/20/10/10(extra set)-160 total
dips (bar) 120/110/100/90/80-500-total

21:40

M/27/5'9"/180

As Rx'd. Sub - jumping ring dips

19:27

second wod today at the newly recondition Glenmore Athletic Park track. I must say it's terrific and a much needed improvement.
Pre: pose technique drills - note: much easier to get them on a running track than the gravel at OPT.
WOD 5 x 100m with 3:30 rest in spikes ranging from 13.5-14.25 followed by grass runs of approximately 110m at 75% working on pose running.
I realized that had I used starting blocks and pushed a little harder I would have beat the guy from American Samoa at the Olympic games!

M/5'11"/167
28:34 The last two rounds of ring dips were mostly singles. I'm just happy I got it done under 30 min.

This was cruel.

42:43 RX.

phelps:"Also next time you criticize the name I chose to use when I post please consider that my name is actually Phelps. Your's is obviously Jackass."

Whether I'm a jackass (I've been called worse).or not, I odds are I am, look at it this way:

Yes, there is a very slim chance that is your name, but it's doubtful. I might consider that was actually your name:

1)IF I had ever actually seen you post here before using that name on a topic NOT related to the swimmer. As a swimmer I would have noticed a name like Phelps here before.

2) You've done nothing to actually separate yourself from the swimmer, not an first initial or anything. Look at how people who really use their real name (I admit mine is not my name but a nickname and it matches my email but then I'm also not trying to ride on someone else's) generally do it here. Very few, if any, choose just a last name as you supposedly have.

Other than the name calling thing we seem to pretty much agree. Excluding arguing over definitons of "what makes some thing be called crossfit". Which is you changing the discussion/debate into something it wasn't.

Anyways, I'm not interested in a flame war. I had my say about specific training and crossfit. I've stated my reason as to why I called your name fake.

Now let's both go get some.

33 yom 230 bwt
bike 10 miles
wod as rx'd
time: 34:53
bike 10 miles

This was BRUTAL!

Apparently, I wasn't quite recovered from the pull-up and thruster WOD earlier this week because I was dying half way through the first set.

I started with a standard CF warm-up, then Gravitron assisted pull-ups and dips (lifting 70% of my body weight).

I was unpleasantly surprised how many times I had to rest mid-set. I hope that within 6 months, I can do this WOD unassisted and without so many rest stops.

M/235/37

200 METER RUN
95 LB THRUSTERS
PULL UPS
SITUPS
DIPS
21/15/9
25:08

32.50 as rx'ed

Hey,
Just a couple of comments on the video. First I think Brian knows a ton about running and mechanics, and what techniques best maximize running efficiency. I don't believe that some of the reasoning he presents in this (and past videos) is necessarily sound however.
First, bending at the waist does not automatically put your center of mass behind you as he states. If you bend forward at the waist and remain balanced on the middle of your foot, which is easy to do, there is an equal distribution of mass in front and behind you. Thus the net torque due to gravity in front and behind equals to zero and you stay put. You can lean forward and create the "fall" just as easily from this position as you can from a standing position.
I do agree that the standing straight position is better but it is better because when the body is straight and vertical the back does not have to do any additional muscular work in fighting the torque created by gravity. When the body is kept straight the anterior, or front torque is minimized because the lever distance (the center of mass of the bent forward body) is closer to the center of mass of the entire system (the whole body).
My second point is more of a question. To my knowledge the POSE system was developed by looking at tons of footage of elite runners and establishing what the common elements were between their styles that brought them success and efficiency (4 position, fall, forefoot strike, etc.). However this footage provides no information on a direction of causality between these factors and running efficiency. For example, does a 4 position facilitate efficiency, or does a proper cadence and foot strike cause the 4 position to be assumed naturally? I would like to see more discussion (perhaps by Brian and someone who knows more about this) on understanding these elements and how they interrelate and cause one another to occur. I think a discussion is merited not just on the final elements of what a successful run style looks and feels like, but what is the most effective way of progressing towards that style and what singular elements are the most important in causing the others to fall into place.
Thanks.

M/5'9"/152

31:28

ROUGH workout, but great one! It's my last before I leave tomorrow for Officer Candidate School. Had to sub X3 parallel dips. Was shooting for under 30, but oh well.

23:35

27 yom 6'2" still 155#

Pre: CFWUx3 (pullups, dips, GHD situps x1)

WOD as rx'd

27:56

Post: nothing

Dips below parallel to almost full extension. Pullups full extension to chin over bar with both grips used. No kipping due to short bar and thin diameter which didn't enable me to get enough momentum. Second day with rings and they are fantastic. I FINALLY didn't have to do the 3:1 sub. Look forward to incorporating these into my everyday warmup with pushups/dips.

m/46/6'2"/214 down 7 lb since may 30

23:54

Scaled to pack
40
30
20
10
pull ups strict
ring dips strict
but with shins on swiss ball, still after that
I don't think I can feel anything above my navel/

Great workout Thanks Lauren and Coach

Jodi (F/29/109)

50-40-30-20-10 reps of:
Pullups
Ring Dips

Time: 30:41

I really wanted under 30 minutes but I'm still happy with this. I had no idea if I could do that many ring dips...turns out I can. :)

150 pull ups (around 40 were jumping)
280 bar dips
170 bench dips (was afraid I was going to pitch onto my face if I did more bar dips)

50/40/30/20/10

57:30

29:29

I only had 30 minutes to try and get this one so I used a gravitron for both pull ups and dips. I figured out the total amount of #'s worked (12750 for example on 50 pullups) and figured out how many pullups with assistance I would need to do to equal it. I forgot about the 3:1 ratio for the dips but it wouldn't have mattered I only got through 1.2 rounds.

50 PUs= 12750#'s = 75 PUs w/ assistance
50 DPs= 12750#'s = 75 DPs
40 PU= 10200 = 60 PUs
40 DPs = Only got to 20 b4 I hit 30 minutes

This one kicked me in the butt!

32yom@195lbs
sub'ed regular dips 1:1
15:05

As Rx'd: 1:27:28

That is about how long it took me to run the 15K!

Usually, I do as much as I can within a 40 minute time limit. But, lately I want to complete the workout. Did most of reps in 3's or 2's. I am trying to get my timing for the kip but its coming slow. Most of my reps still feel like dead hangs. Managed to keep a decent ROM on the ring dips.

I am happy, since 3 months ago I could hardly do one ring dip and only about 5 or 6 pullups.

Great progress I am figuring.....

Thanks for the opportunity to improve in these areas Coach.

29 yom 225#

First time using my new rings
They're awesome, thanks Rogue fitness
as rx'd- kipped pu and dips
39:52
not gonna be able to wash myself

F/37/5'4"/141ish
Scaled to puppy
For time:
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Kipped the pullups, did dips on bar. Whoops didn't do 3-1 sub for that.
Scaled down to puppies bc I was worried about elbows acting up.
13:49

Personally I don't use the F-bomb in my professional, social, or family life (unless really pissed off), but having spent a lot of time around the gym, athletes, friends in law enforcement and military, I accept that it is a part of the culture. To judge the expertise or character of a coach, trainor, soldier, athlete, or LE officer for the use of the f-bomb is a bit extreme. I sure hate for some of you to miss the excellent training on these videos because you can't seem to get past that.

m/180/32
as rx'd: 28:55

Wife 3 weeks postpartum
"Butter-cup Fran"
pvc pipe thrusters with jumping PUs: 6:43

44 mins.
With a 2:1 bar dip for ring dip, as my rings were not at home. 150 PU and 300 bar dips were sufficiently gruelling, and left elbow started hurting as it was on the dips.

20:42

I need a solution to avoid rope burn on high volume ring dip days.

Does just moving the straps to a further width solve that? Serious burn.

#176 Sevan, #183 James, #207 Jes, #211 Nadia, and #245 RAR

Thank you so much for the responses! Sevan, I did mention "Have you heard of CrossFit?" and I got a resounding yes. But he had never kipped, nor knew what it was, so I'm guessing that's not true! I really wanted to ask him to join in Cindy with me and see how he fared.

James, yes, it was incredibly rude of him to stop my workout to tell me I was doing pullups "wrong." Yes, they were looking pretty weak, but after 12 rounds of Cindy, I think that is to be expected. My chin was barely coming up to the bar, and my kip was not looking too pretty anymore. I don't mean to neglect form, but I don't think my muscles could have done much else. I honestly think that my pushups were fine, though.

Jes, that was the lecture I was looking for. I just couldn't remember where it was. And no, I can't stand to do girl pushups anymore!

Nadia and RAR - thanks for the link. I knew I had seen where Coach talks about the line between intensity and form, that's exactly what I was looking for!

Anisha

On the road with only my rings; did ring pullups/ring dips-ouch!

34:23

I almost quit crossFit halfway through the sets of 40 for this one . . .

31/f/143#

50/40/30/20/10 pull ups and REGULAR dips (I couldn't even fathom subbing 3:1.

37:00. pathetic, eeew.

did 5 dead hangs at the beginning of each set, finished on gravitron with 70% BW. started all dips unassisted but had to finish on gravitron last set, 70% BW. I was doing 2's and 1's by the end. Phew. LOVE IT!

oh god :(

57:42 subbing bar dips for ring dips

i really must learn how to kip properly, pullups just got slower and slower

m/34/70/190

20:43 ring dips were unusually hard today

#132 Anisha

That fitness director was just hitting on you.

Last thing on earth you want to do is get into a pissin match using 3rd party references. Doing so, weakens your own position and opinion.

An "opinion" is something he doesn't have the sack to express. His opinion was programmed for him at the last NASM conference.

Simply tell him you aren't in the market for a trainer and that next time you want an "opinion" you'll give it to him - like every one else has.

M/31/5'4/150

1:06:23! And that was subbing assisted bar dips with about 2/3 of my weight. By the time I got to the 20 counts, it was sets of 3 to finish off the pullups. Things I had trouble with directly after: getting my gear out of my gym locker, changing clothes, showering. I dread to see how sore I am tomorrow morning. Thinking I need to invest in some rings...

anyone know how to make it so that your arms don't rub against the ring straps until they are almost bleeding??

Did this after making up yesterday's WOD. Thanks to that video clip a week or so ago, I now know how to do ring dips with assistance from a band, which is much better than doing bar dips!

Scaled to 30, 20, 10 pullups (green band assist) and ring dips (blue band assist). 12:28

I like having so much room for improvement ;-)

M/40/185

Tried out my rings for the first time on a WOD, but it was clear after the first 50 dips i needed to substitute or lose intensity...so, after the first 50 i switched to ring push ups...looked like this:

50 Pull Ups
50 Ring Dips
40 Pull Ups
40 Ring Push Ups
30 Pull Ups
30 Ring Push Ups
20 Pull Ups
20 Ring Push Ups
10 Pull Ups
10 Ring Push Ups

32:02

and now i will sleep...

m/39/180/5-7

50 pullups
100 bar dips
40 pullups
80 bar dips
30 pullups (jumping)
60 dips
20 pullups (jumping)
40 dips
10 pullups (jumping)
20 dips

41:46
ripped my hand up pretty good on the pullups. Finally beginning to feel like a real crossfitter...

22.m.135.65"

as rx'd
34:28
*probably could have done this faster had i remembered to start my stopwatch the first time and not had to start all over

if i didnt have rings how many dips should i have done...i did 150 for 50 and so on don the line, my hand began to get numb after a while but whatever. ive been sucking lately, just started law school at night, any advice?

Phil,
You are absolutely incorrect about breaking at the waist in running. Although I did not indicate anything moved backwards except the GCM in the presentation. After reviewing thousands of videos of individuals running, breaking at the waist does two things, slows you down, and overloads the lumbar spine. If you break at the waist as was shown in the video your mid-line is no longer stable, and you cannot fall. It is how we deadlift, which is why I used the analogy in the video. You can argue this point to no end as well, but until you sit in front of video frame by frame, you won't understand it.

Here are the 2 things that everyone here should realize that POSE teaches. Efficiency, and how to run injury free. Power is about efficiency period. Yes it was developed based off of looking at elite level runners. It is and was the only method at the time to address running as a skill. CrossFit teaches movement as a skill. I teach running as a skill. I teach CrossFit Running. I have seen thousands of athletes who either, hate running, want to stop hurting because of the way they run, or want to get faster get all of this and more.

It is exactly like CrossFit. I have witnessed athletes go from 70 plus miles a week running to less then 14. Add 4-6 days a week of CrossFit and crush records. We have a kid in the Olympics (swimming I might add) that is doing half the yardage of everyone else, and CrossFitting. He broke all of his PR's in qualifying for the games. This brings me to the Phelps deal...

It is only a matter of time before the Olympic and professional athletes are CrossFitters. Is this arrogance. Not on your life! What we are laying witness too right now is the beginning of change in sport. Those who don't CrossFit in the next 5-10 years will not compete at the elite level. Their energy systems cannot keep up with our kids'. They are overtrained, sick, and not even close to understanding pain. We are breeding something different.

As for the sensitive do gooders... I'm F$#KING SORRY! JEZZZZUS!

Scaled to:

50 Pullups
50 Ring Dips
40 Pullups
40 Ring Dips
30 Pullups
30 Ring Dips

Time 31:03

Was going to finish but I ripped my hand at the start of the 30 pull ups and I just couldn't hold the bar anymore... I tried wrapping my hand up with a tead towel as that was all I had handy but it didn't help... the stupid thing won't stop oozing clear liquid at the moment and stings like a biatch. I almost wish it had ripped deeper so it didn't hurt as much, these surface abbrasions really suck.

That's my girly whinge over for today :-)

40 yoa 215 lbs

as rx'd
45.oo min signal 30

m/21/145/5'10"

1 mile run - 7:13

crossfit warmupx3

30 pull ups
30 bar dips
20 jumping pull ups
20 bar dips
10 jumping pull ups
10 bar dips
time - 18:58

1 mile run - 7:43

M/34/6'2"/190#

Way scaled back!
30 Pullups
30 Dips
20 Pullups
20 Dips
10 Pullups
10 Dips

13:34

m/33/200
35:17 as rxd

Subbed bar dips for ring dips. Took too many breaks...

55:08

m/30/68"/163?!?!?!

Little miffed about my weight steadily increasing. Not really sure why. Intensity is down in my workouts, but still doing half decent times. Getting muscular pump faster and not feeling it anaerobically as I used to.

today's WOD as Rx
Time 22:41

BMack...Aye.

31/f/5'4"/130

Good grief. That was just rough. I am proud to report I did that wod Rx - full range ring dips were 1 - at - a - time.

1:21:28

Was really glad my hands didn't rip this time! I taped my 2 middle fingers on each hand and that did the trick. My arms did start to blister so I took an extra pair of socks I had in my gym bag, cut the toe open and put them on my arms.

I still can't believe I did the whole thing!

"Puppy" version for time:
30 pullups (supported)
30 bar dips (feet on ground)
20 pullups
20 dips
10 pullups
10 dips

3:27

After 13 hrs night shift at the hospital...I was able to do 50 pull-ups but ring dips hurt my sternum too much to continue the WOD after about 10 ring dips. Didn't finish the WOD:(

After 5+ hrs of sleep. Did CrossFit Emerald Coast WOD with Dominic.

Complete as many rounds in 20 minutes of:
5 Dumbell Snatch, Left arm, 40#(men)/25#(women)
5 Dumbell Snatch, Right arm
10 pull-ups

10 rounds + 10 Snatch

m/41/170/73"

5 minutes jump rope - having fun playing.

40/30/20/10 p/u bar dips.

19.57

first 20 pu good, then assisted.

Not bad when fighting tendonitis of the elbow.

tried to practice some double unders - arms would not cooperate.

then 1 burpee for the first day of 100 day burpee challenge.

#351 BMack

That last bit made me laugh!

#360 Shana

Woohoo!

Check out Buford's site.

43/6'1"/187

as rx'd: 21:42

that thing sucked. hate being reduced to singles on ring dips. so defeating.

43:57 for 50-40-30 rep rounds, then had to p/up daughters. pull ups did seem like rest vs ring dips.

40-30-20-10
Pullups (1/2 Kipping 1/2gravitron)
Ring dips (mostly feet assisted)
24:55

15 hour day at work topped off by this. At least it was not metcon

M/31/6'/205

Did everything assisted with 1/2 body weight and some broken sets.
25 pull-ups
25 dips
20/20
15/15
10/10
5/5

Around 15 minutes, missed hitting timer

Bwt: 160
I did Cindy as my crossfit
11 rds I suck, my best I believe is 16 rds.
I have to keep telling my self that am starting over. And not to expect that am at the same place i'd stop. Just kicking me that am not as strong.

wu: 500m row, Amundson wu sans dips/pullups

as rx'd: 23:24
pullups chest-to-bar

24/m/5'7"/148#

Got my first muscle-up yesterday, and have been doing them pretty much nonstop since them. As such, my elbows are feeling a little strange (I manged 3 chained together!) so decided 150 pull-ups and 150 dips probably isn't the best prescription for me right now.

Hadn't done deadlifts in a while, so did a "light" 5x5, followed by some singles... I missed the CFT a few days ago.

5x5: 165, 185, 210, 220, 230
1s: 245, 255, 260

Could have pushed a bit closer to 270, but form got a little shaky on the last rep, so called it a night.

I invested in some gym chalk the other day, and other than my rings and my C2, I think it's the best CrossFit investment I've ever made. It's solely responsible for me finally hitting my muscle-up, and it had an amazing impact on the form of my deadlifts today.

Yay chalk.

m/39/5'4"/142

49:35 as rx'ed

Ring dips got so brutally hard that sets of 40 and 30 pullups felt like rests (until a ripped callus toward the end of the set of 20).

bar dips
25:29

"USA":

It's not worth my time to argue with you. Enjoy your life. See you around the neighborhood.

Alot of "spirit" here tonight, no?

24:15 very tough.

M/25/170/6'0

Need to work on ring dips

As Rx'd

22:33

33:53

m/213/33/6"0

Almost as RX'ed in 39:18

resorted to jumping ring dips for the last 40. Everything else was done as RX'ed.

WU 50 GHSU
50 hip extension x3

as rx'd
12:46
nice hand issues from pull-ups

WOD as rx'd,
22.55.
ring dips were a killer the day ,usually no bother
,but struggled right away the day,don't think i warmed up enough!

And Ivan Drago said to me "Now I must break you". He then continued to prescribe me today's workout and it did just that. No time documented, just sore muscles.

34:20

40/m/160
as Rx'd
18:16
did a half mile jog for warm up

F/23/5'2"/120
Yea I didnt finish this! Reached far past muscle failure a few times, and soon it was just numb tingling of the arms.
5U0 P
150 bar dips
40 PU
120 bar dips
30 PU
90 bar dips
20 PU
23 bar dips ..... Crash!!! absolute failure after multiple attempts
OUCH!

as rx'd.

57 minutes.

Total failure on dips, had to resort to negatives for the set of 10 on the rings.

Sub'd bar dips for ring dips. Also had to breakdown the w/o into subsets in order to complete (I've only been doing CF since May).

15 sets of 10 pullups and 30 dips. Total 150 pullups and 450 bar dips (last 4 sets sub'd jumping dips - arms were toast).

In 40:52 - which includes going back/forth across the gym between the pullup to the dip stations. The gym I use is a commercial one and is not setup for CF. I am the only one I've seen in the gym who does CF. I get a lot of weird looks doing these workouts. This one was no exception.

Wasn't sure I was going to finish this one but I stuck it out.

BRUTAL!

M/44/175#

As Rx'd
21:41

Thought I had a good time till I saw some of the other posts. Great workout.

32/M/69/203

Did the rounds of 50, 40, and 30 in 29:48, but had nothing left. Couldn't even hold myself up, so the last 15 ring dips were jumping negatives. So I opted to run a quick 2-miler, 14:53.

42/168

Have not been eating "right" last couple of days. It caught up to me this morning, spent just over 30 minutes alone to complete ring dip portion of WOD.

As rx'd - 44:37

I am just starting out using Crossfit since I only heard about it since ive been deployed. I did:
50/40/30 pullups
150/120/90 bar dips
90 minutes didnt have time to finish out the rest. no kiping and no jumping. I dont see the reason in kiping because it teaches you wrong form. I also work out with someone that does alot of crossfit exorsises and im sorry but for some of these people that do 3:1 bar dip ratio with pullups in 30 min or less is full of them self. doing the math; thats equivilant to 50 dips every minute and 15 pullups every minute plus some. Even the person i workout with did it in 50 min. i can see maybe 40 minutes but 30... thats just my opinion. but crossfit is awesome, im getting in better shape every day.

I forgot to add why it is the wrong form. My friend brought up the point. The real life use of a pullup is to pull yourself up over something. ie wall, cliff, fence (for you robbers and crooks out there :p) and therefore it is impractical to learn to throw your whole body into a pullup when there would be a solid object blocking you from creating momentum to do the pullup. using a graviton machine is great for training your body to do more than your usual. ie if you can only do 14 pullups in a row, training your body to do 20 to 30 by taking some of that weight off. There is my 2 cents. Why is it a penny for your thoughts which are always your 2 cents... where is the extra penny going???

27:15

Last one to comment?

as rx'ed:

30:52

Went to the gym but unable to even start wod as shoulder is still painful. Did try but was getting pain on warm up. Hate this.

18:23 rx'd

25:40

ouch.
got new pullup bars set up and they are great!!
were using 45 degree pvc pipe for rings--just set up real rings---much harder to do dips on--the ring gets in the way of forearms--any tricks??

m 27/6'/173

21:59

think i just figured out how to kip right on the last set

CFWU- minus pu's
WOD-
jumping pull up's, push ups instead of dips
rounds 50 &40-strict
round 30, added an extra board for last 20 pull up's
rounds 20 & 10- did about half knee pull ups.

51:11

26 minutes

Went for 37 minutes, working on my kip form for most of the time. Got through the first round of 50s and called it.

Most of my trouble comes on the upswing, where I try to get to the bar and back before I lose my downward momentum. Must get a lot quicker on that.

WOW!!! This sucked. 36 and some odd minutes. my first time doing all kipping pullups!!!! used o do jumping,
f/27+128

Yesterday I did this WOD and today I feel it, thank you rest day. Now if I could just pick up my daughter without my arms, pecs, hands from torn caluses screaming at me. I guess she will just have to jump into them.

every rep as rx'd

44:41

I am wondering if the round of golf prior to the WOD affected my time. Probably not. Rest well all

37m/173/5'10

31.change - first set 40# offset, broken. moved to the rack bar and did combo of palm in & palm out, combo of pushups and dips for rest of sets. hope i can move my arms tomorrow

Mark
as rx'd
28:32
Caught up on burpees - 130

age 42
bwt 215#
time: 29:55
did regular dips instead of ring dips.

M 33 /181 / 6'2.5"
As RXd 20:50.
Ring dips killed me. The majority of the last 3 rounds in sets of 2. Great WOD. Thank you.
First time doing this. Looking forward to do it again at some point in the future.

51:50
Pullups as Rx'd with 40 lb assist the first two sets, 46 lb assist the next two sets and 52 lb assist the last set. Still a wuss but getting better, if you can believe that.

Regular dips (no ring dips) at the Rx'd reps (no 3x) since I would still be there if not. Used 26 lb assist all sets. I should have used less assist since these went by a lot faster than the pullups.

Is anyone else sore every single day, rest day or not???
It's never a bad sore, just muscle soreness.

26/M/6'2"/205

Pullups as rx'd
1:1 dips, switched between ring and bar dips

41:00

After challenge wod from previous day not able to do today's wod. Subbed in a very hilly run (8.25ish miles) which was just as big as a bear.

scaled :
30 - 25 - 20 - 15 - 10 reps of pullups, parallel bar dips

24:06

Learning how the elements of pose work together is another part of the certification, but first you need a solid foundation on how to execute each element involved. I coach at an age group swim club that is beginning to use some crossfit elements. I began incorporating crossfit elements into my group's dryland program based on my results from working with Carl and Brian.

29/m/140lb

am: CFE 30 sec sprint *21 reps.
pm: pull ups/ring dips WOD as rx'd 26:10

looking forward to rest day tomorrow.

08.08.16

50,40,30,20,10
pull ups and ring dips
41:01

m/54/172#

sorry - 02 debt...
my post s/b 40:01
(heck it's a minute - for an old man that's a lot!)

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

As Rx'd

about 50 mins...ring dips of death

32:50

broken sets otherwise as rx'd

33:50

Hands hamburgery now...hopefully I don't have to deploy the weapon system anytime soon, I might drop the dang thing.

I tried to do with 4:1 ratio substitution...and I realiezed I was too cocky..

50 Pull-ups
200 Dips
40 Pull-ups
160 Ring Dips
30 Pull-ups
and 3 dips.

I wasn't able to do any more dips. Not a single one.

48:56

38 something, Rx C2B

33/m/185

Back at it after a 6-week stint with starting strength. Conditioning way down! Hopefully the extra strength helps out tho...

sub pushups for ring dips
skipped the rounds 50 and 30
pretty lame but, I'll be back soon.

10:43

like 15 mins. did a lot of jumping pull ups and dips on the graviton.

m/30/6/225

31:00

Subbed jumping pu and regular dips at the rx'd numbers (50-40-30-20-10).

26:25 as Rx'd

Wow it's been a while since I've done ring dips and MAN they sucked! Thanks Coach!

M/25/5'11"170

40, 30, 20, 10 reps of pull-ups & bar dips
23:55

Can't wait to get some rings, hopefully next payday

sub'd regular bar dips
almost all were sets of 5
35:12

as rx'd

23:27

31:00
bar dips in place of ring dips

Did regular dips for ring dips. Torn hands in pullups.

29:56

Pull-ups felt really good.
Ring dips felt way better than bar dips which is surprising; I guess I like the dynamic organic quality of the rings.

50 first dips were on the rings & 40's were split 20 & 20 between the rings & bar dips. The rest were on the bars

37:58

#295
"Why complain about it?... ...It's the principle of the thing that annoys me. You expect that the whole world should change their behavior to suit your personal morals. Get over it. It is just a word."

1. Because it adds nothing to the presentation of value. Nothing. Zero value.

2. Because it makes CrossFit NON-family-friendly. I have zero desire to have my 2 girls talk like that. Do YOU want to hear that out of an 8-year-old? Everyone always wants tolerance - unless the tolerance means that YOU might need to change. Get over it yourself. Your morals are not the only standard either. If you had a pool and someone was peeing in it, would you complain? If someone smoked in your house, would you complain?

I'm trying to get my family to "buy in" to CrossFit. This kind of pointless profanity is not helping. And never will. You isolate a lot of the population by having it. NOT having it would isolate no one. Which is the smart/wise choice? Which is not?

48/m/145
no rings
6:13
6:41
4:31
4:02
2:16
----
23:43

25:05

sub'd ring dips with a 3-1 ratio.

For time: 27:36

#432:

Whatever your reasons for not liking the language are irrelevant. Like I said, contact the person offending you and let them know. There's no need to complain about it in this forum, except to demonstrate to everybody else that YOU have an issue that we can't help you with.

Feel free to censor the media that your children view all you want. But please, don't expect that everybody else in this open community should have to censor themselves to suit your sense of morality.

33/M/195

24:20 as rx'd

Today's WOD: BRUTALLY Beautiful!

57:31. I was amazed I finished at all. I have been suffering from a misaligned back for a few days and have been doing nothing as a result.

My pullups (please allow me to brag just a bit) were on a 2 1/2 inch bar that freely rolls with you as you use it. Brutal. Try that, you monsters out there with under 30 minute time!

32:56 as rxd

i don't know what hurt more, my hands tearing open during pullups or freezing them in ice water after

light wu

as rx'd

48:08

I was so slow fighting through muscle failure doing ring dips after the first 15 reps.

I was able to do the first 50 pu's with a set of 20 then completed the 50 and all other sets by 10's which is a real improvement for me.

16:48

On the graviton. I just couldn't do the dips. My shoulder was killing me. Shoulder felt better at the end. Maybe I can progressively use less weight and rehab the shoulder that way. Nothing else seems to work.

USA:

I have no use for your vitriol. Act your age and stop attacking people for having different opinions than you. If you don't like something, fine, speak your mind. But at least do it with a modicum of intellect and constructive criticism.
Insulting a person's intelligence and moral sensitivity-- without having even met said person--is demonstrative of an immature mind.

In the United States of America, we have a thing called the First Amendment of the Constitution. Your use of the acronym "USA" as your moniker on this forum is more vulgar to me than an atomic F-bomb, but since you have freedom of expression, I will not argue your use of it. I suggest you research this very basic of freedoms before you open your mouth in the name of censorship.

Direct some of that anger of yours toward your next "Fran" and I bet you can beat the 2-minute mark.

Good luck, friend.

34:15 at 2 pm on Ft lauderdale beach 95 degrees

m/31/230/68"

As Rx'd 28:57

I'd just like to mention that although I met Sevan at UC Berkeley the other day, it wasn't me that said kipping was wrong. Obviously I already know it's not :-).

15:10 as rx'd

24/m/6'1''/225
did bar dips instead of ring dips

26:32

as rx'd
40:49

65:00 as rx'd. Brutal.

29m/155/70"

As rx'd
43:08.

27 / M / 175

18:48 as Rx'd

Man my hands are smoked

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

Can you say Blisters. ha ha ha

As Rx'd 46:44

Had to put in too many hours working on Friday so did this as todays rest day WOD. Hands are tender and I have many new little blisters. wah wah wah. Next.

3-2-1-Go

OooRahh CrossFit

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work

back to gym (just an hour ago) to close the day with this upper body blaster

800m run, cfwu, some db swings, some box jumps, set up rings,

WOD:
kipping pull-ups (chin over bar)
ring dips (some kipped, some not)
time = 24:14

post: back squats; warm-up with 8 x 135#, then 5x5 to help recovery. need to get rid of the tired heavy feelin in da legs
5 x 185
5 x 190
5 x 195
5 x 200
5 x 205

25/M/5'8"/135

subbed 2 bar dips for 1 ring dip.
otherwise, as rx'd.

time: 30:49

just watched phelps grab his 8th gold this morning. waaayy stoked about it. i'm from singapore and i haven't met anyone here who doesn't support that kid.

anyway, to add to the discussion about pro athletes and crossfitters, i have no doubt that crossfit is an awesome programme. but i don't think that phelps or any other sports(wo)man can perform to a world-class standard if they adopt crossfit as their principal training regime.

their training has to be sport-specific, to be catered to their sport, and crossfit i believe is more of a broad, general fitness program. yes they can incorporate crossfit into their routine, but technique and form-work has to take precedence for them to consistently stay above the competition.

just my 2c worth. =)

oh and i reckon Usain Bolt can lower his 100m WR even more if he runs "properly" next time and stop slapping his chest before crossing the finish line!

i'm all about U.B. and Mike P. at the mo!

TSCHANZY 46YOM, 167 LBS 5'9"

AS RXED, 40:09 MY LONGETS CROSSFIT WO TO DATE ALL BROWKEN SETS. HOLY COW BATMAN THAT HURT!

Doing crossfit for three months now and haven't looked back. 27:40

Used a "technogym" with a counter-weight system. Conducted each set until failure then added 10kg to the counterweight. 29'10"

wt 0 10 20 30 40
50 15 8 13 14
40 6 6 8 11 9
30 3 5 6 11 5
20 2 3 6 9
10 0 6 4

50 10 8 7 10 10
40 6 7 6 11 10
30 2 5 8 15
20 3 5 9 3
10 1 5 4

Ran 8km/5 mi - 48'05"

Modified. I did new pullup standard and ring dips for 20 mins
to see how many each I could get. Started in sets of 10, then dropped to sets of 5 to get 70 total.

25:36

Did as rx'd.
Got strict ring dips - no kipping for all 150.
30:01.

Did this one Sun 17th Aug, time: 27:57.

a good strength beasting. Did a personal best on consecutive pullups on first set....40 pullups

36:26 as rx'd

talk about muscle failure, man that was tough

Did 30, 20 and 10 of:
Jumping chin-ups
Bench dips, feet on a chair, 10lb plate over thigs.

Time: 11:00 exactly.

26/m/5'10/156

Did from 40 dips and 40 pullups to 10.

21:54

M/18/185#

Subbed bar dips for ring dips.

38:50

23/F/145/5'7"

sub'd
40-40
30-30
20-20
10-10

33:48

Gravitron @ 8, tried to get sets of 6-7 consistently. Oh god the DOMS! It's two days later and I still can barely straighten my arms :(

25/m/140/5'11"

Subbed bar for ring dips

28:00

34:14

Did this one after yesterdays du's, be, ghs

Had to stop after 25 pullups to sand down my callouses.

24:52
50 Pullups 4:57 (2 1/2 minutes to sand callouses)
50 Ring Dips 3:46
40 PU 2:28
40 RD 3:57
30 PU 1:48
30 RD 2:58
20 PU 1:04
20 RD 2:13
10 PU :25
10 RD 1:11

Ring Dips killed me. Pullups kipped chin over bar.

Did it at the beach - NO RINGS:-( had to do dips off the big stone I found. To be honest, I couln't have done it off rings anyway ( not in this amount!!!)

12:41min

Good WO!!!

Charity-
chest to bar PLU's
27:58

Ring Pull ups (Slow)and ring dips
40:06

Subbed Regular dips (didn't go as deep as I know I should).
24:04
339 Calories
30% Fat
Max HR 178
ave 158

As rx'd:
21:31

Left way too much in the tank. Noted.

m/37/190

17:22 rxd

brought rings to the beach and used playground monkeybars for pullups.

Did 3x10 45lb weighted pullups day before....mistake...

Jennie: 27 F 5'9" 160#

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Time= 50:21

3 days late but as rx'd

24:46

53 minutes

50 pull-ups (cw 60 & 70)
50 dips (cw 80 & 90)
40 pull-ups (cw 60)
40 dips (cw 80)
30 pull-ups (cw 60)
30 dips (cw 80)
20 pull-ups (cw 60)
20 dips (cw 80)
10 pull-ups (cw 60)
10 dips (cw 80)

Jeff @ work
CF games style pull ups.
Interupted after first 50 of each by a call.
Started at 40's when we got back. The time from then on was 13:55.
Handburger!

Did this on 8/16. First workout was 2 rds of: 12 15 lb wallball and 12 burpees (1:45). Then, this monster.

31:30. Ouch.

The Porch (Scaled)

45 pull-ups
45 dip
35 pull-ups
35 dips
35 pull-ups (I forgot to drop down to 25 this set)
25 dips
15 pull-ups
15 dips
5 pull-ups
5 dips

Time: 19:02

Good workout. I couldn't pull my arm over my head to stretch my triceps after this workout.

Scaled
40,30,20,10
60LB. assisted Dips
20:32

Again, i'm behind because of golf tournaments over the weekend. So, this morning I tried to get back on track:

For time: 11 minutes

30 Pull-ups -- Indian style legs touching butt to floor/chin to bar
30 Chair Dips -- Knees bent 90 degrees -- got to work on these
20 Pull-ups -- Switched to heels on floor touching butt to floor/chin to bar
20 Dips
10 Pull-ups
10 Dips

As rx'd 18.30

pu: 50, 25+15 jumping, 15+15 j, 10+10 j, 10
dips: 50,40,30,20,10, 100 jumping, 80j, 60j, 40j, 20j

54:17

M/38/150

Brutal... had to sub 3 dips for every ring dip (that's 450 dips total).
Pullups as rxd.

50:48.

165/29/m/5.9

I had to scale down just a bit.
I only did 20 reps of dips the first round, and then only did 10 reps for each round

kicked my butt. 26:41
188lb 28 yrs tito

34yom/168/6'

As rx'd - 45:41

31yof/126/5'6"

43:59

That was bad. I don't think I've ever done that many pull ups. Maybe next time, make it an even 1000 pullups. My Ubulus muscle is experiencing a deep burn.

25:13

Good workout.

Holy cow! This stunk. Thanks CF! You always know what I need.

34/M/511/204
as Rx'd
38:00

M/35/166
37:40
DID 80 RING DIPS AND 70 REGULAR

CFWUx3 (no PUs or dips)
26:23
Alternated with Matt, sets of 10, dips became sets of 5 pretty quickly.

Matt: Jumping PUs, and dips on the bench.

24min

M/48/185

Subbed Bar dips

13:20

Done on 18 Aug 08:

M/39/5'8"/70kgs

Dead-hang pull-ups
Subbed bar dips for ring-dips
managed 150 for 50 then 40/30/20/10

35.12

How bad was this?

Starting to wonder if I'm improving at all!

bw 249.5, hugely fat from weeks of vacations
subbed jumping pullups and bench dips done between two rows of bleacher seats.
21:59

W/U 15 min jumprope warmup
stretch

For time:
(pu all with gravitron mach 85# assist alternating grips)
(dips with gravitron mach 130# assist FROM)
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
23:00

did reps
10reps, 9reps, 8, 7, 6, 5, 4, 3, 2, 1 of
GDH situps and hip ext sets

warm down:
stretch
(did this on monday 8/18

24.29as rx'd

My buddy Moshel did his first CF wod today scaled to 25-20-15-10 in around 17.30. By then end he was jumping pu's and dips.

25-20-15-10-5
Pull ups
Bar Dips

16:15

as rx'd

27:07

some skin on my arms are gone thanks to those ring dips!!!

34:32 w/ gravitron 90lbs.

30:20

24/m/150/5'8"

Bar dips 1:1

25:20

Only ripped 2 callouses off. Arms destroyed. I love this!

M/36/142

@ home, as rx'd, 28:22

M/33/188/70"

25:30 with bar dips 1:1

a little brain fart on the counts

10 PU, 10 dips, 40 PU, 50 dips
40 PU, 40 dips
30 PU, 25 dips
20 PU, 25 dips
10 PU, 10 dips

25/M/175
little kipping.

30:00

Once again very late in posting my times.

M/32/5'10
40 PU/Dips
30 PU/Dips
20 PU/Dips
10 PU Dips
18:36

All pull ups band assisted.

m/35/200/6'

23:41

58:31

sub dips for ring dips. lots of breaks and poor pull ups after vacation.
33:00 min

Subbed assisted pullups and regular dips:

75% of body weight for pullups
100% of bw for dips

50-40-30-20-10 - 29:11

My hands, wrists and elbows are mulch! Love it.

As rx'd: 42 minutes

as rx'd 23:42

29/m/173

as rx'd: 28:45

as rx'd:

30:36

drove home from vacation today. rest day.
Mark did this WOD on Saturday 8/16 (time=??)

31/m/173

as rx'd: 28:30

23:30

m/40/150/5'6"

ring pu and dips

time:28:42

As long as I skipped a couple of workouts last week, I tackled Friday’s 15th WOD on Wed 21st.

Semi-official CFWU (This meaning restricting PUs and Dips to 3 series of 4reps, 30kg assisted)

WOD scaled down for Puppies

30 30kg assited Pull-ups
30 30kg assisted Dips
20 30kg assited Pull-ups
20 30kg assisted Dips
10 30kg assited Pull-ups
10 30kg assisted Dips

Time was 10:18

All sets were broken, 30s PUs in half, Dips in 3 bits. 20s in 3 chunks, 10s in 2. Found Dips much harder than expected. Stamine was a bit lower than in previous sessions…

1-2-3, GO!

as rx'd: 26:42

as rx'd

28:09

dip strength came down a ton during shoulder injury...but slowly getting it (and shoulder strength in general) back.

22.05
Dips and Pu on gravitron
50 & 40 done at 110#
30/20/10 125#

WU - Samson, OHS, Situp, back extensions

scaled 40,30,20,10

16:02

as rx'ed

30:30

Due to time limitations I only managed
50 Pullups
50 Ring Dips
40 Pullups
20 ring Dips

Time 28: 39mins.

Defo would have been hurting by last two sets!

as rx'd

18:39

m/6'/43/184?

For time:
40 Pull-ups & regular dips
30 Pull-ups & regular dips
20 Pull-ups & regular dips
10 Pull-ups & regular dips
30:15

22:28

bar dips 1 for 1

CFWUx3
-sub'd reg dips for ring dips
-80-100 assist on dips & pu's (50-50-50)
29:38

39/M/183--Syracuse NY
As Rxd: 23:27

did regular dips
52:10

Greg's WU

Time as rex'd

25 minutes didn't remember the exact time :S

M/19/5'7"/170lbs

Scaled Down:
Parallel bar dips 1:1 to rings
50-50-40-40-30-30 reps

Result: 30:30

-Most pull-ups and dips ever in a wod for me so far
-Wish I could kip better
-Probably was a little lazy with my resting periods
-Cut the last 20-20-10-10 out because time was taking too long and I'm dieting and have limited recovery
-Strangely other than the first 50 set, the dips were much HARDER than the pull-ups

still off the shoulder...

did back squats instead:
135 x 5
155 x 5
155 x 5
155 x 5
135 x 5
135 x 5

then...

Run (barefoot around indoor b-ball courts):
400M @ 1:53
400M @ 1:46
400M @ 1:44 (w/ shoes)

50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Posting late. Did regular dips; lost note for time; probably 45-50 minutes. Crowded gym at the Jersey Shore. Had to wait for some of the dips for hot blond woman in lowcut blue top who was doing leg extensions--I didn't really mind!

41/m/66/158

Not as Rx'd, 20:10.
Did pullups at BW -45lb. Did regular dips at BW -80lbs.

M/23/5'11"/178

45, 45
35, 35
25, 25
15, 15 (120 of each)

24:21

Box Jumps - 2:35
Jump PU - 5:02
KB Swing - 2:31
Lunges - 2:31
Situps - 1:51 (subbed for knees to elbows)
Push Press - 3:48
Back Ext - 3:17
Wall Ball - 3:59
Burpee - 6:26
DU - 2:00

Total = 33:06

m/34/5'9/175

CFWU - 3. Only upper body was 4 HSPU 1st set. Superman. Burgener

33:36

35/M/79kg

30min

M/39/170 - Sub: Regular dips starting with #11 out of 30 and decreasing

34:12

25:29

last 3 sets (30,20,10) were jumping ring dips

44/m/166

As Rx

28:47

as rx'd:

30:36

Pack:
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

pull ups and dips were done on machine with 16 assist

16:45 minutes

M/18/185#

WOD (done on 9/22/08):

Subbed ring push-ups for ring dips.

22:17

cfwu x 1 (no pullups or dips)
wod as rx'd
31:59

30/m/165/5'6"
34:54 had stop due to time. Didn't do sets of 10 or 20

did only 50-40-30

44:03