love it!

happy days. more cleans. not too sure on the ring dips though.

how long is this going to take?

Woow , And i thought yesterdays WOD was Hard :( -Thank God No PullUps-
3-2-1 GO!!

Damn, just did Grace today instead of VSing. Guess this is karma for not just following the WOD.

are we missing 6 ring dips at the end?

oh snap, this will be interesting w/out bumber plates.

thats brutal

Truely awesome pic

Elizabeths mean cousin ?

Looks great, Im also wondering about the 6 dips at the end.

Awesome!

love it! Nothing like some power cleans in the mornin :)

Ring dips are my nemesis!

I'll need to focus on the positive to be able to sleep -- I like some heavy cleans :)

I said that I wanted a wod with cleans and Muscle-ups tomorrow. This is close I guess.

gay... whats the sub for ring dips if you dont have rings?

Cant wait!!

Not to complain... but I think the substitute for Ring Dips is not fair.. 3x of pulls and dips is too much vs 1x of Rings... IMHO... but feel free to rip me! HA

Damn,Got No Rings That means 3x the Ring Dips :( .... 90 dips!!!,No Way , Gonna look for a way to make my own rings 252 dips instead of 84 is too much :(

See now this I can handle.

We're paying for the last 3 pack...

m/34/5'8/150

Damn my lower back is tight from all the v.s. this one is going to be tough!!

Get Fit, Get Trained & Go Hard!!

Nick is right. this one is going to hurt.

The cleans... are they SUPPOSE to be starting from the ground??? as in NOT hanging powercleans RIGHT????

"Damn, just did Grace today instead of VSing. Guess this is karma for not just following the WOD."

Comment #5 - Posted by: Paul S/M/30yo/6'/180

NO DOUBT! Speaking of karma, COS, s'more, and whomever followed my WOD of muscle-ups power cleans, push jerks and double-unders... MY BAD!

After today's performance I'm ready to give this one all I got. My forearms are on fire, that hook grip will come in handy tomorrow.

Get Some!

TaZ ~ Jeannie

Yeh Herm good call on that one lol

after doing 45 power cleans at 185# and 45 muscle-ups this afternoon, this one is gonna hurt tomorrow

but at least theres no jerks this time

#15 Steven the sub for rings dips is regular dips at 3x the posted number. So 90,72,54,& 36. For future reference the answer to this type of question can usually be found in the FAQ section under substitutions.

#16 Mike the substitution is just 3x posted number of dips. Dips and pullups is the substituion for muscle ups.

whats a good time for this? cuz im subbing 3x regular dips and it seems this is a long one

I have a question for Coach and/or anyone qualified to answer.

Is the programming/WODs from 2003 (at the site's establishment) outdated and/or in any way inferior to the most current? There are several interesting templates that were used quite often, but haven't been used in the past several years. I find those ending in "divide weight used by number of seconds to completion for total score" particularly interesting. Why don't we see WODs like this as well other templates from the site's earlier years more often?

My roommate and I just finished up a semester of Starting Strength and are looking forward to following the main site again. We're thinking of starting Crossfit from the site's first posted workout. We're interested to know if we'll be cutting ourselves short in any way by doing so. Thanks a lot.

are we supposed to do a squat clean?

Thank you Lauren/Coach for not making us do pullups again, Im still sore from last weeks WOD!
:)
love this one...looks like fun!

Power cleans? Can't say I've done them before, so this'll be interesting.

Dips I can do, but they'll be regular dips as there aren't any rings here...

Cool...a new WOD.

#29. Pretty sure it says power clean.
I could be wrong though - it's happened before.

I have a couple related questions for Coach and anyone qualified to answer

Is the programming from the site's founding outdated and/or anyway inferior to the current programming? Some WOD templates commonly used back then haven't been used for years. I find those scored by "dividing total seconds to completion by weight used" to be particularly interesting. Why don't we ever see WODs like (or like several other commonly used templates) anymore?

I just finished a semester of Starting Strength and am looking forward to following the main site again. I've been toying with the idea of starting from the day the site was established. Will I be cutting myself short in any way by doing this as opposed to following the most current WODs? Thanks.

--Tom

as rx'd

13:44

ouch

So glad I didn't do the power cleans I had planned to do on Monday. Now to figure out what weight to use...

#35 Rookie

What the hell dude! This thing was just posted and you're already done!!! lol

my back is still killing me from vs
can't wait to try this tomorow.
only just got into crossfit over here in aus
will let u know how i fair tomorow

Finally rolled in from San Dogs Level 1 cert. Two words outstanding and inspiring. If your thinking about it MAKE it happen, worth every penny. Thanks instructors and Greg A. for keeping it real.

#22 dani- you are correct, power clean, from the floor

#27 JC..
Yes.. my mistake ... still same point applies.. 3x seems a bit harsh. I would think a fair substitute would be just 2x ring dips to dip dips! :)

Does anybody support me here... let me get a hell yea!

wow. my lower back is already dead from today, don't know how i'm gonna do this one. eat lots of fat!

Dear lord... I don't think my back will be able to handle this after today... and 90 ring dips? Are you kidding?

Keep talkin Mike and it'll be 4x for sub

f/42/115

as Rx;d (for women w/45lb o/b)
21:25

My arms are still sore from last three WODs..but like all the crossfit WOD's I look forward to doing it...even though they frightne me! hahahaa

#330 Gillian
AWESOME WORK!!!
I miss ya, let get together soon. We should have be moving real soon...
keep in touch. you are sooo strong and a great role model!

Joey- very nice video....its nice to see that motivation even with the disabled trainees! keep up the good work!
-Lee

Any idea what the "sub" chic weight would be?
I know, I know....there shouldn't be a chic weight.
But, I can not clean 155#'s.....At least NOT YET!

so we do 6 at the end right?

Oh, almost forgot - Allison, I saw your post about muscle-ups....I assume that means you can do one (some). My goal is to do one by my birthday - March 14. Any pointers?

wow. Just completed my first week of Crossfit. Thought i was in good shape. Two words i guess describe how I feel: painful love. Crossfit is awesome. Thanks for doing this. I fell off my 9 months of workouts and didn't work out more than once in December because I was so bored with my personal trainer's same routine every day. Crossfit was just what i needed!

nevermind

#38 Eric - no time like the present. LOL 3 2 1 go.....

just got home from the gym..... to this!!!
ahhhh my hands are so raw already
sounds fun!!

148lb power clean (15, 12, 9, 6, 3)
ring dips (30, 24, 18, 12, 6)

21:11

oh damn first at the morning "Herm's birthday gift" and i just finish "virtual shoveling" wow this was a birthday to dismember! Again thanks Herm and COS....HOLY SH*T!!! power cleans and ring dips?! What the hell BRING IT ON!!!

sick sick picture

thatadchic,
i usually check the brand x site for chick weight, but if they dont post one, my understanding is that its usually about 70% of the mens weight, (other wods have called for 135 for the men and the RX for the girls is 95, so i just figure it out).

can someone correct me if im waay off?

#29

What are you really asking? If you are questioning the validity of what we do here then I see that you are looking for conflict, which is so counterproductive to the over all goal of our community. Or if what you ask is this? Has this way of Fitness evolved as to transcend what the norm has deemed as fitness and I and my friends are confused as to what coach has prescribed, then I and most of all who love this family would say this; DO WHAT YOU ARE TOLD, and SHUT UP, you have no Idea of what this pain can do for you, 3-2-1 GO. Follow what is there and you will evolve.

thatadchic,

Yeah, it's usually around 70% weight. The male 135 exercises are usually 95 for females. During the CF games, the 155 male squat clean and jerks were, I believe, at 100 for females.

100 I could do, Thanks RC2

I am just starting these and I'm using them to train for the CU rugby team thank you so much! I need to know what I can do for a substitute for the ring dips? 3x the amount of regular dips?

I don't have rings. The sub page says to do three parallel bar dips for every ring dip prescribed. So you mean to tell me that go from having to do 90 ring dips to 270 regular dips? That doesn't seem like an equal substitution to me. Thoughts? I mean, I'll do it, but it just seems insane. Also, I'm still getting the form down on the power clean so do you all think I should scale the weight to make sure I don't hurt myself or just go for it?

#58

I think what he is asking, is that has the Crossfit methodology evolved enough from its founding that the original would no longer be considered valid. Im not qualified to answer, but it is a good question. Medicine, physics, chemistry, biology, and a whole host of other things have changed over the years. Im sure that 10 years from now, Crossfit will be radically different, while maintaining its core principles. So, having looked back over the years, it would be an interesting question to answer.

I was being inpatient with the Brand X Site.....need sleep. I know they give us a great service, so not complaining...I just get too excited to go to sleep sometimes if I don't know. Not sure why that is....It's like I'm nervous every day! Do you suppose it's love??
Been doing this for over a year and not sick of her yet :)

Today was my first day doing crossfit. Lower back is pretty tight. Love cleans I can't wait. Rings on the other hand I will have to get back to you.

#58 Swany

Dude, take a chill pill. All the poster was asking is why don't we see some of the workouts from the original days of the website and is it because Coach has learned that some things work better than others? Fitness is always evolving.. even Crossfitness.

the best of crossfit?....the exelent kind of people the exelent athletes, my crossfamily :)...thanks guys

#58 (Swany): I think #29 was asking some legitimate questions. It's probably best to encourage intelligent questions, even if you don't like them.

#29 (Tauger): I suspect that today's training is superior to the initial training because coach has had time to evolve his training methods as he sees what works well and what works even better. Additionally, new scientific studies are constantly being published which he may use to augment his existing principals. However, I don't create the WODs so that is just my speculation.

58 Swany

You're response to a reasonable question and apparent attitude towards outside views are ridiculous. It seems that too many people are letting the CF kool aid get to your head. So elitist. "do what you are told and shut up", seriously?!

My personal opinion is that Crossfit 2003 is not bad. However over the last 6 years, you could assume that it would only get more refined. There seems to be more input for all areas (lifting, physiology, nutrition). Coach has an amazing thing here but he probably learns things too! So odds are 2008 is better than 03, but I bet 03 is far from bad. Also, the older videos prove that crossfit was churning out fit beasts back then (eg any video with Greg A!).

Lastly, the Boz and Todd experience is fantastic!

thatadchic, I believe at the Games final the guy weight for the 30 clean & thrusters was 155, and the girl weight was 105. Someone correct me if I'm wrong.

Herm, I believe it was 100 for females, but this doesn't seem 'heavy' in comparison to the guys' 155. I think I'm going to go for 110 or 115... think!

NICE!!!

#58
Wow, really?

love this stuff... these WODs just get better and better

#58

That was kind of a stupid post or at least an overzealous one. If it looks like crossfit, it is crossfit. And b/c it was posted on the main site several years ago, there is no question it is good stuff. Also, many crossfitters do there own programming and pick and choose their workouts. A lot of the best competitors, such as Dutch, Greg Everett, or Josh Everett train differently than the main site. Many affiliates make up there own WODs that are comparable to the mainsite WODs and are different by varying degrees. The effectiveness of the different styles of "crossfit programming" is debatable, but competition will hopefully enlighten us to what really works. Regardless, these differences in programming are what keep crossfit evolving to be more effective. Also, different takes on crossfit programming allow for different goals to be met.

I think some of the reason the new workouts are less complicated than old ones is that it could be easier to compare results with other crossfitters or at least the results could be more easily interpreted. Crossfit has evolved into a sport and this could explain some of the differences. I, however, am not very knowledgeable of old workouts b/c I have only been here for a year.

I do know that old strength workouts that I have seen or done from the main site used to seem more brutal with a higher overall load (whats the word i'm forgetting?), such as 10 single reps or something like 3-3-2-2-2-2-1-1-1-1-1. I would like to here the reasoning behind sticking to 5-5-5-5-5, 3-3-3-3-3 or 7 sets of 3, or something similar that we see more often these days. Maybe days with 10 sets have been proven to cause overtraining? I'd like to here if this is the case.

Anyway, I would like to hear more about how crossfit programming has evolved or if it has over the past 10 years and why. Are the new workouts just different? What was recently thought effective for crossfit, but has been proven sub-optimal? I do not know. Any insight would be appreciated. Good questions #29.

Coach, can you answer this? Anyone?

#58 is having a little fun, I suspect.

Awesome pic. Great wod.

Reminds me of CF 2003.

mmmmmm, yay.

Oooh, I'm going to need to scale this one.

I develop some serious pain in my rotator cuff after doing the WODs that involve cleans and the like.

Any suggestions/advice?

Thanks in advance.

No rings....OMG i'm not looking forward to all those dips. Damn.

Ft. Bragg - Ft. Bragg - !!

Who's out there? Will be in CONUS for 2 wks starting the 24th. Drop me a line if you wanna get yer WOD on.

P.S. somethin' bout Swany taking own advice, kool-aide, mindless robots, flying monkeys, etc. I see it's been handled. Disregard further traffic.

InfidelSix

Ft Bragg here, but going OCONUS this week and ain't coming back for a while.

# 58 the question that was asked was a very valid one. If you've ever trawled back through the old site you too will have noticed how different some of the workouts were.
Your reaction was way over the top. Lighten up!

M/31/6'3"/205

17:52 - Hang Power Cleans... misread the post at 5:30 this morning. I presume it would add at least 20% to my time (and exhaustion).

#75, reps/sets on strength workouts I think are chosen because they have historically been the sweat spot, 5x5, 5x3, 7x1 etc has been around forever.

I was doing 3 bars of the death the other day (decided to start 9-1-2008 onward WODs) and something weird happened, my clean form improved dramatically just because I was taking them from the floor instead of the hang where I usually do (new to O-lifting), I don't know why by the scoop just felt natural and I was pulling nice and close to my body, weird.

I had a question about overtraining and training in general. I play lacrosse @ ISU and we practice 5 nights a week currently. I usually do the WOD's at 9 A.M. and we have practice typically 8-9:30 PM

Mondays - Scrimmage
Tuesdays - drills
Wed-Friday - all sprinting and conditioning

Would you guys keep doing the wods, or would you cut them down? Do 2 out of the 3? Do more olympic strength training or what? I'm not sure how to change my training so that i'm not doing too much. I want to keep on keeping on with crossfit though. Or if i ate more, and tried to get a bit more sleep do you think i would be recovering?

Hi all,

Really enjoyed yesterday's WOD (done this morning due to time differences - it seems the WOD is posted ten minutes after I leave for the gym in the morning). My pull-ups have improved dramatically in the last month and I was really nailing the kipping PU right through to the last set. Aggression and intensity seems to help keep my momentum up through out the motion.

In the month since I have started crossfit,I have added about 8 pounds in body weight. I wasnt particularly small or lean when I started and I was actually expecting to drop some weight. I think I am leaner now and my legs have definitely put on some size. I have improved my diet enormously and I would say it is very healthy now. I am taking some EAS protein and phospaghen elite (4th gen creatine).

I guess my question is: is this natural or should I be doing some additional cario to keep lean and light?

Boots and Utes
1st time with actual rings (Thanks Q)
16:22
I'll scale up the cleans next time.

#86 Grambo,

Do you do the 3 bars of death everyday? If so, how is that working out for you?

Rx'd 20:45

It need to do more ring dips. I have been doing standard dip which is a completely different animal.

As rx´d: 17.52

Haha... you love it Nic! Now get to work!

Scaled power cleans to 37kg (81#).
Subbed bench dips for ring dips, 3:1.

Time: 24'48".

F/33/63kg

As rx'ed (70kg)

20:33

m/43/185

as rx'd
22:08

Started on 60kg but had to put it down to 50kg (110#), not getting the explosive hips/shrug right =[

23:10

40/m/176cm/71kg

60.5kg (135#) power cleans

18:41

This wasn't as bad as axpected.

Still sore from yesterdays VSing. I don't remember that this has made me so sore last time.

I guess these are the two main requirements to be a good CrossFitter:
1) good pain tolerance
2) bad memory

M 68"/165/40

22:37 @ 133 lbs.

F 64"/157/38

19:41 @ 47 pounds

5 weeks 2 days doing Crossfit. 10# weight loss and counting!

as rx'd 12:50

F/42/5'6/124

PC with 80# otherwise as Rx'd

21:32

As Rx'd

13:10

That was fun. Still experiencing "real" soreness from the "virtual" shoveling.

M/45/6'3"/235

Just started Crossfit at the first of the year. Everything scaled. Everything broken. Can't time the WOD's with a watch....need a calender.

m/43/74kg
23:10 with Hang Power Cleans @ 50kg (110#)

Can I sub push ups for dips as I have no place to do full dips?

Off to work...no time to read the above. Thanks to anyone who has trumped me.

Power cleans: we did these earlier, remember? Clean the weight from the floor this time (NOT the hang position) and catch it in the rack position (on the upper chest and anterior deltoids) in no more than a half- or quarter-squat (not a FULL squat). S If you have to scale, decrease weight if you want a met-con effect, decrease the number of reps if this is heavy for you and you want a strength-muscle endurance WOD. The woman's weight is 95#. Record total time.

Ring dips: the sub if you do not have rings is 3 regular dips for each ring dip. Too many? go down to 2:1 or even 1:1. Just post what you did so you can compare next time.

If you haven't already done so this would be a GREAT time to visit Brand X (under "Start Here" on the left side of the Main Page) to see standard subbing and scaling.

Remember, you're new here, new to Crossfit. Be safe. Scale.

Come back tomorrow.

149 5'7.5" 33 yom

as rx'd- 16:46

legs and back fatigued from vshoveling yesterday

m/40/142/5'6"

subbed 135 for pc

23:20

m/40/5'6"/142

subbed 135# for pc

23:20

15:22

Sweet Video- I love the Ronnie Coleman reference by Pat near the end. "Lightweight!"
Taking a day off today, will tackle this badboy tomorrow.

"Can I sub push ups for dips as I have no place to do full dips?

Comment #106 - Posted by: Mike at January 13, 2009 3:44 AM"

I would do bench dips off a bench if possible but if not do it on the end of a chair or even of the couch. put your feet on the ground and your hands elevated behind you on the surface i suggested and dip down. sub 3 or even 4/1.

32/M/180

135 lb power cleans
Time-10:48

WOW! What a smoker that was!

Times for the RPC CF Team as follows:

Brian - 19:13
Henry - 19:10
Bret - 14:05

As RXed except for weight was 135 lbs vs 155 lbs

Let's see if any of us can move tomorrow.

As RX'D
21:05

Anyone else feel as though a hot branding iron was placed on your lower back from yesterdays workout? That sure made this one more difficult. I felt bad all day yesterday......enjoy!

m/26/6'4"/260

10:00 as Rxed

To #58 Swany

RELAX. You're reading too much into #35's question.

34/M/185

as rx'd

8:44

15R/15L KB Power Clean, 1.5 Pood
30 Ring Dips
12R/12L KB Power Clean, 1.5 Pood
24 Ring Dips
9R/9L KB Power Clean, 1.5 Pood
18 Ring Dips
6R/6L KB Power Clean, 1.5 Pood
12 Ring Dips
3R/3L KB Power Clean, 1.5 Pood

21:30

Warm up: rowed 1000m, CFWU x 3

Sub'd push ups for ring dips at 3:1 (dip bar was across the gym and it was packed for 5 am! 135# power cleans.

Pretty significantl altered WOD: 16:11

20:13

Subbed 135#

Low back a bit smoked from yesterday

25/m/192

12:15 as RXed. Good workout today, i am sure I will be feeling it tomorrow.

14:30 as rx'd

M/40/5'6"/165

Time: 19:25

Regular dips in place of ring dips.

The weight used for "Heavy Grace" at the CF Games was 155 pounds for men and 100 pounds for women.

I'm gonna do this WOD tonight with 100 pounds.

M/40/5'6"/165

Time - 19:25

Regular dips in place of ring dips.

used 115 for the pc and bar dips
8:50

My second WOD! WhooHoo!

Heavily modified:

75lb PC (really trying to get the form down) rx'd reps

No rings, so sub'd regular dips.

This will get better!

33/m/152

M/42/177/6'2"

WOD scaled: 135# power clean; 2 sub bar dips for each 1 ring dip (no rings at gym).
27:52

Scaling is my new friend. Still I felt I coulda gone with 155#.

m/31/5'9"/169

18:38 with dips instead of ring dips.

my clean form got really bad towards the end. I need to tighten that up

M/46/6'/175/7500'

125# Power Cleans
Ring dips
19:54

M/29/6'1"/200#
as rx'd-24min.
not as quick as i'd like today

28/m/181

As rx'd
9:17

25/m/172

Subbed 80lb power clean and bar dips
7:32

155# PC
ring dips sub'd with TRX system - same effect, just tears up your arms more.

17:10

38/m/240

as RX'd
17:02

M/22/5'9/155??

Scaled:
95# HPC (could've been 110 or 115, I really moved the weight fast today)
regular dips

8:15

from comment above... i just realized that i did HPC instead of full power cleans from the floor. oh well, that just means i required more power.

33/M/76kg
13/01/09
As rx'd
18:07

m/40/6'/205
sub'd 135lb PC
12:04

hey Herm, COS this gonna be tough he?!...best wishes bros ha i forgot COS you are a machine great time at yesterday's wod 3-2-1 GOOO

as rx'd
13:40

35/M/78kg

13:45

33/M/6'00"/181

As rx'd

13:20

Felt good today.

Dan D.

Scaled down to 135 lbs, lots of broken sets
Regular dips

22:29

155lb power cleans

bar dips(2X ring dips)

18:50

I forgot to put it back on the floor, so I guess I actually did Hang Power Cleans...cheating, I guess.

Otherwise, as RX'ed,

10:23

I thought the women’s rx’d weight was 2/3’s of the mens listed weight. So in this case, the women’s rx’d is 105 lbs…
Erin

5:54 as rx"d

9:27 as Rx'd

First workout that has felt 'good' in about a month, whew! Rested a little too much in the cleans. Since dips were so challenging after the first set it doesn't matter how hard you are breathing when you get there, you get time to recover. I'm just glad these aren't squat cleans today!!!

23/m/180
24:50

34/71/180

Scaled (after the Charlotte certification I thought it best to focus on Clean technique - Thank You Bobbi and Chuck)

14:40
#135 with 3 x regular dips (no rings)

Question:
Does anyone know of a University that teaches a course based on Crossfit methodology?

just thought I would let you know of a great crossfit article in the Raleigh NC paper today. (w/f/s) Great title - Think your in shape? Try this.

http://www.newsobserver.com/105/story/1364956.html

36/m/5-11/220

17:55

135lb cleans
bar dips

28/m/194

25:00

This was my second crossfit workout. I used 95lbs and cheated on the dips. I thought I was in shape. Almost puked.

I love it. Looking forward to tomorrow.

bw 165

subbed reg dips for ring dips

11:44

+ 24 lb weight vest

M/32/160 6'1"

14:46 mins

Today was a wash.

Scaled it to death:

85 lb cleans

regular dips and I didn't do three for one, The Crossfit gods would be disappointed.

30/m/5'10"/215

Did parallel bar dips instead of ring dips

15:43

As Rx'd, 16:05

21:30 sub'd 135# and 1:1 dips for ring dips.

My forearms have never been so burned out thanks to yesterdays workout. I don't know how i will be able to hold the bar today

Packmember 16:42 bar dips, no rings, and bench dip last 6.

When scaling the weight for the cleans, is the an appropriate % of 1RM to use?

as rx'd 19:44

M/39/175/6'

As Rx'd 12:34

scaled down to 95lbs which was huge mistake; could have definitely done a lot more

dips proved to be my demise

11:24

19:00
RDs were the worst, was down to single reps
PCs were good.

Subbed 3 regular dips per 1 ring dip.

otherwise as RX'd 21:50

Anyone have any input on the question i asked in my #87 comment? Any advice is appreciated thanks.

Male/26yrs/6'0"/170lbs

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

9:44 Rx'd

Almost died when I saw the WOD after doing 75 ring dips yesterday in another WOD, cleans felt good though.

01/12/09

Warm up:
Deadlift 10-5-5-3-3-1
225-275-320-330-350-380

15 Minute Rest then

5 rounds of...
10 Deadlifts 185lb (110% bodyweight)
15 Ring dips
20 Pull-ups

10:14

I forget, is dropping the weight at the top of the powercleans acceptable?

M/31/190/5'6"

As Rx'd 11:34

33/F/5'10"/150

So, per the Games, women's Rx is 100 pounds. I chose to use the standard 70% scaling (mostly because it's easy to put on two 15kg plates).

110lb cleans; ring dips
16:42

CFWU- minus pu's
45lb. Power cleans
pull ups instead of dips
21.23

M/36/180

Great workout.

9:36 Rx'd

DJB M/185/28
MOD; 135lb POWER CLEANS.

28:28

Ring dips change things!

m/31/230/69"

as rx'd 10:35

f/37/5'8"/160
funny how Rippetoe is right every time. I started with the womens weight of 115. did 6 reps and couldnt get one more, dropped to 105 restarted clock did 3 reps and couldnt budge the bar again. so down again to 95# restarted, and was perfect. Rip always says the mind wont let you pull what the arms feel is too heavy. or something like that. he says it way better. It is so true how 5 pounds can allow you to get the f*ing bar up. just a measly 5-10 pounds.
ring dips with elastic assist (knees on elastic) which is tricky in terms of balance as your lower body swings all over the place prompting serious giggles in the middle of that Gawd awful effort that dips are.
11:23

15:20 with 135# power cleans

Finally I got to use my rings again! First time doing ring dips. Not too bad. Defiantly easier than doing 4 to 1 regular dips. I have always done 4 to 1 to sub for ring dips.

I think I could have done 155# on the power cleans, but it would not have been such a good met con workout. I suck at the Olympic lifts. I have a coach that will be helping me out soon. I am strong, but don't have the technique down yet.

Overall, it was a great workout.

Ryan M/22/184/5'10

27 mins @ 138#, otherwise as RX'd

Did 21-15-9 of pvc overhead squats, tire dips, pushups and wall balls yesterday. I'm excited to see what's on the plate for today. I don't know if this is a common thing for CF boxes, but Crossfit Coastline has a "beginner's WOD" they call BLOC. I'm putting myself on that one until I master the pullups (no, I still can't do one in case my favorite Marine Dani inquires.) I bought a pullup bar to put up in my apartment, I just need a drill to illegally drill it into a doorway. Oh yeah, I'm breaking the rules for crossfit! I guess that's the basis of how Crossfit normally runs though, right? I hope to be able to start doing the WODs by next month, but we'll see. Anyone who thinks about taking a month break.. totally not worth it! You lose everything you worked so hard for. I suppose I'll just torture myself until I'm to where I don't learn about new muscles soley because there is pain in new places.

Grab the Kool Aid and GET SOME!

As rx'd 21:23

That was my first official ring WOD since getting my new rings. AWESOME!!!!

m/23/5'11/179

9:17 rx'd

chest and tri's dead

yesterday's WOD virtual shoveling today real shoveling thanks to Crossfit Minnesota winter. 45 minutes including a wall of snowplow snow (the heaviest) with 2-4 more inches expected tonight. Temperature -15F windchill -36F

I am a few hours away from being able to attack this WOD (can't wait!), but I did want to make a post and give some love to Boz and Todd. What a great set of instructors! They are spot on with their cues, and always avoid the dreaded "paralysis by analysis!" Great job guys!

38/m/206/73

135# Cleans
21 minutes

27:43. Used a reduced weight (95 lbs) for power clean because of bad back.

Did double dips (with 2 tall chairs) because I don't have rings.

27/m/5'11"/190

As rxd

12:01

BW 171.5

as rx'd

11:15

Ring Dips crushed me today for some reason.

27:43

Reduced weight (95lbs)

Dips x2 with chairs.

Sailor Erin..
Glad to see your still working!!! ;) i took a WEEK off (twice since ive started in sept) and it was the WORST thing i could have done (although it was unavoidable). i ended up coming back to alot of pain that is taking weeks to get over!

keep at it chick!!

31/M/190

not as rx'd - I used 135# for the cleans and my ring dips were 25, 20, 15, 10, 5

16:44

john

Bwt: 140

As Rx'd

7:12

Hope for sub 7 next time, tough one

M/28/190/6'4

As RX'd 15:17

WTC

I see that crossfitendurance recomends wearing DC skateboard shoes for WODS. Has anyone tried this?

I don't have rings so did reg hanging dips

13m58s

GOOD TIMES AS RX'D

I am trying to gain weight but am also on the paleo. Is this possible? I weigh 163 right now and I would like to get back to 175 again.

28/M/183

as RX'd...7:45. Ring dips slowed me down a lot.

M/33/5'10"/198

As Rx'd

17:30

Ring dips were not easy!

M 34/145/5'7"

Scaled to 115 Lbs. : 14:56

Scaled:

power cleans 115#x15, 12, 9, 6, 3

regular dips 30, 24, 18, 12, 6

yeah, yeah I know that regular dips are 3:1 for ring dips, but there was no way I was doing 270 dips and still make it to chow (besides, I was sucking at the 90 anyway).

Didn't warm up well and pulled a pec on some of the dips (not that I would have done more anyway).

Tomorrow's going to suck because I'm just now starting to feel the soreness of those virtual shovels.

41/m/155
scaled the cleans to 135#
12:20

32/m/165
cfwu x2

subbed 135lbs power cleans, and subbed 1x1 reg dips for ring dips

21:20

More equipment-free hotel fun: 2x1 minute handstands against a wall. 25 attempts at free handstands in 20mins (a pb of 12 seconds thanks to the brilliant GSX videos on the Journal). 5 Rounds of 10 Squats & 10 pushups with eyes closed - 4:03 minutes

Subbed ring dips to hand stand push-ups (no rings available).
Time 24:04.

25/m/5'11"/200
10:23 as rx'd. Cleans not bad, dips get hard quick.

M/27/240

33:30

Subbed regular dips 'cause there's no rings at my gym. Scaled the weight down to 135, as I'm still working on my form, which was pretty bad as I got more and more gassed.

M/25/135/5'11"

Scaled to 115
ring dips as rx'd
10:53

24/m/191
15:22 rx

re: #200

Forgot to post my time

22:19 (did I say I suck at dips?)

12:29. 135lb pc. first round pushups instead of dips (dip stations taken but not being used...if that makes any sense)

M/20/173 5"10

11:18

115 lb Powercleans

30 - 24 ring dips
18 - Bar dips
12 - 6 Push ups

Getting better from Surgery

13:18

sub'd regular dips for the ring dips.

M/35/250

Scaled

PC - 95#
Assisted bar dips x 1. All reps, but broken sets.

13:35

135 lb power clean (15 through 9)
145 lb power clean (6 and 3)
rings as rx'd

18:01

WU .5 mi walk on treadmill
WOD
17 mi
w/ 135# PC and bar dips

#90 Noel,

Hah, no I do not do 3 bars of death every day, that would be well... death. I am starting the WODs from 9-1-2008 onward, and the first week includes 3 bars which is why I did it the other day, first time doing it and it totally smoked me.

Question on VS'ing, with proper technique, should your lower back hurt the next day? If I understand the exercise, you should be maintaning tight lumbar extension throughout the movement, so your errector spinnae will be working to keep your back straight/tight? My problem I find is as I get fatigued (on various exercises) I will let my back go a bit and that leads to pain, which I cannot tell if it is DOMS/sore muscles or stress on the actual spinal system which is obviously something to avoid.

Had to sub regular dips + 25 pounds plate between the legs. Everything as RXed: 19:58.

m/39/6'/233

155lb cleans, bar dips, no rings.

17 minutes.

20:07
Bar dips

Still trying to locate a good gym in Barcelona to do the WODs in, all I can find are globo-gym types. It's a shame though, I really would have liked to do this one.

Again, if anyone knows of a place in the city that accepts this type of behavior please let me know!

32-M-160
As rxd 19:32.7.
Nice routine coach. Great job everyone.

As rx'd

10:36

70lb pc
jumping ring dips

a pathetic time of 26:17

Probably should have gone lighter on the pc and used a band for the dips to up my metcon.

still fighting off a flu or something..

CF warm up x 3

scaled to 1/2 reps
subbed 135lbs
subbed bar dips

10:40

M/32/155/5´10"

Cleans were with 60 kg, otherwise as rx´d. Time: 20:43. Have a bit of a cold.

21/m/191lbs

As rx'd

9'50".

Ring dips took all the time !

WOW 18min

Scaled to 110 lbs.Unsure of my pcl capability.
13.35
Go heavier next time.

21/m/175lbs/6'0"

PC as rxd
subbed ring dips for hspu

11:45

PC as Rx'ed
Bar dips for ring dips 1/1
13:28

I am so sore in the lats from pull-ups on Saturday that I did Ring Push-ups for Pull-ups on yesterdays shoveling workout.

38/m/5'11/165

Pose Run 0.37 miles 4:00

Alternate sets for time:
123# Pwr Cln 15-12-9-6-3
Ring dips 30-24-18-12
20:44

M / 6' 175 / 45

WOD as rx'd. Time: 17:34.

My form on the power cleans can definitely use improvement, but as this workout went along, I felt like I was improving and able to do the workout better. I was tired at the end of this one!

M/40/6'0"/155

70kg

18:40

Felt a little better today. Hopefully will be full energy tomorrow.

as rx'd: 16:13

m/43/5'10"/215

subbed bar dips

17:23

as rx'd at CF Mississauga

10:09

Dips felt sloppy

m/162/27
12:04 chair dips, 30 each time

24/m/6'3"/220

115# cleans. Did the first 15 with 135#.

19:54

24/m/180

17:23 (Scaled 135lb, Regular dips x2)

160lb power cleans
Subbed bench dips and doubled the amount

11:20

34/M/185
Bar dips @ 2:1
18:56

Started with 85lbs. dropped down to 75lbs.
Bar dips, dips are the worst.
11:45
Had to drop down to 75lbs. form went to crap.

Subbed double bench dips w/feet up.

13:49

17:50
15 PC @ 155 (8-3-2-2)
30 Ring Dips
12 PC @ 155 (6-4-2)
24 Ring Dips
9 PC @ 155 (4-3-2)
54 Bench Dips (rings occupied)
6 PC @ 155 (3-3)
12 Ring Dips
3 PC @ 155
6 Ring Dips

rx'd: 19:43

had to take a call in the middle but i did stop the clock for some of it. Still though, it would have taken me at least 16 min...would I have been better off scaling this? I know there is benefit to grinding something out, but would it be better to go faster and get a higher power output? Just got me thinking.

Probably best to do both some of the time...grind out the higher weight sometimes and sometimes scale?

f/26/142/5'6

110# pc
ring dips
as rxd

21:22

#231 E. Miller_xfit malvern prep

Does Crossfit Malvern Prep have a website home page? Is it a school's crossfit gym for athletic teams? Fill a brotha in... I could have sworn I went to the website once, but have not been able to find it since.

I am attending the Level 1 cert at Malvern Prep next month.

wod as rx'd
23-226
14:00
Ring dips hate my ass

m/29/6'1/192

as rx'd

15:25

WU 500 meter row
3 rounds (10 reps):
GHD sit ups
GHD back extensions
push ups
air squats
pull ups

WOD: Subbed Handstand headstand push ups for ring dips due to to AC joint barking at me.

Used 105# TIME: 15:50

37/m/177#/66ins.

22:45

9:55 RX

That was a butt-load of ring dips!

M/39/5'6"/19?

FIRST TIME doing ring anythings.

Cannot believe how much harder they are than normal dips. Since this was first time, I split all the ring dip cycles in two: half on the rings, finish on the regular dip bars.

All tolled: 42:01.

Plenty of rest - still sore all over from resuming after a 3 week hiatus. Lower back is FRIED.

I can't imagine doing any other dips besides rings once I get better at them (read: stop shaking all over). These feel SO much more productive that conventional dips. Furthermore, I can't understand how anyone could do an "Iron Cross". Never until now have I appreciated the brutal strength required to pull that off.

Awesome wod.
As rx'd
18:02

First time using ring dips in a wod instead of subbing them for reg dips. I agree the 3 to 1 is too much especially for a time wod so I used to do weighted dips instead. Makes them tougher but not as much time.

Just my thoughts

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

I used 115lbs on the cleans, and only got through first round and 18rep's on the rings, then did regular dips.

Time 10:03

Used 100lb for cleans
did dips on p-bars (no rings at globo)

11:07

32m/5'9/180 recovering from a frozen shoulder and foot surgery.

(95lbs) 19:10

Between losing 15lbs and eating right, even with coming off 9 months off I'm not as strong but my metcon feels better than before my injuries.

33 yom 220 bwt
warmup
1 pull-up, 1 push-up, 1 air squat...add one each round until 10 pull-ups, 10 push-ups, 10 air squats.

wod as rx'd
time: 13:05

a little upset I didn't get under 13 on this one. I went for that last ring dip and just couldn't lock out, so had to reset and go. Definitely a smoker though.

M/47/6'/184

#135 pc & 1to1 bar dips

12:43

Wow - got smoked on this one! I've been doing CF since July of last year and have really struggled with every variety of cleans. Does anyone have any pointers on how to train cleans effectively?

When I take my time and do a proper setup for each rep, they tend to go well -- it's when I'm working for time that I get absolutely killed.

Thanks in advance!

I am going to be sore manana.

M/160/25

As Rx'd: 9:50

Goal today was sub 10. Have been under the weather the past two days. I will take it for today!

m/5'3"/160/29

subbed 135 lbs for cleans
did ring dips

17:30

ran around 6 miles of intervals after for the first day of my 30K training program

as rx'd 11:34

I know she won't post her time as humble as she is, so here are Jeannie "TaZ" #'s:

26/f/114/5'1

115 lb power cleans
ring dips

12:38

Bloody over body weight, tired, sore and sporting a cold and still hammered out numbers like that! Blows me away! I get to train next to her each day, I am super blessed! Inspiring! Well done TaZ!

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

24m/175/6'

As Rx'd 17:00

M/25/190

As Rx'd

13:00

sub 100# p clean
ring dips
23:41

m/35/216/5'11

Mod:
135 lbs Power cleans
subbed 2 bar dips for 1 ring dip
15:50

I think I should have kept the power clean weight. Didn't realize that my form was going to be as good as it seemed. However, still wasn't sure about that 3:1 dip ratio...maybe next time.

22 minutes as Rx'd

145lbs/32yoa

15/30, 12/24, 9/18, 6/12, 3/6
155# Power Clean and Ring Dips

25:44

I basically had to do singles of the cleans. I probably should've dropped the weight to 135, but am glad I did it as Rx'd.

Followed with a 5x5 bench press to help with push-ups (I know, the ring dips was enough help!)

135x5
145x5
155x5
165x4
155x5

I got a question for any military service guys out there. Do you still practice or regularly do sit-ups for Marine or Army PFT's? I'm wondering if I should keep them up on top of the WOD or if I shouldn't worry about it. Any advice would be very helpful. Thanks.

m/42/190

as rx'd 14:25, loved it! lower back was sore from virtual shovelling!

14:21
95# power clean
ring dips-some jump to extension, slow neg

Forget the military style pt, Matt D. Crossfit workouts will definitely give you the core results you're after. I stopped the pt stuff, and saved that energy for the CF workouts.

Goku... get some! Do what you can with what you have. See you bud

OUCH.. back was so tight from yesterday.

135# power cleans and ring dips
23:52

32/m/200

15:35

did regular dips instead of ring dips

11:40 as rx'd, been a while since I last did ring dips, good WOD

95# cleans (45# on the last 3)
bar dips (22# asst for 24 and 18, back to full for 12-6)

27min

M/25/5'11/188
For time:
155 pound Power clean 15 reps
30 dips
155 pound Power clean 12 reps
25 dips
155 pound Power clean 9 reps
20 dips
155 pound Power clean 6 reps
15 dips
155 pound Power clean 3 reps
10 dips

11:48

14:53 as Rx'd

From time to time a WOD comes along that reveals my weaknesses at a deep level. This was one of those WODs.

BUT - Last week my max hang power clean that I completed was 165#. Therefore I'm proud to say that I did all the power cleans as Rx'd (though slowly).

I subbed 2-for-1 bar dips for ring dips. (My rings are at home.)

My embarrassing time: 44:31. I almost saw Pukie 3 times. BUT I FINISHED THE WOD!

47 / 175

as rx'd 16:10

2.5 years ago before I started CrossFit, I never dreamed I'd be pulling 155# off the ground to my shoulders 45 times in a workout. I'm glad I had the Kool-Aid.

Best time ever.......10:27 baby!!!

3x ring dips with parallel bar dips...

21:30

Been eating paleo for a week and a half and this was the first wod I felt like I killed in a while. Very fun!

30/m/5'11"/200

As Rx'd

8:36

As rx'd:

12:33

m/195/29/6'3"

I suck!! I thought I did well.
as rx'd
14:23

I better get better at these cleans...

Haven't been here in a while. Back-problems. I just read the rest day article about Detroit. Good article if you can stand it! I've been a Firefighter in Detroit for the las 6 years. It's an accountability problem. Most things seem to be. Wondered if anyone has any good information on how to balance the work and rest when rest can be intermittent on a regular basis? We work a 1 on 1 off 1 on 3 off schedule. 24 hour work days. We can regularly be up all 24. Maybe Coach has helpful opinion. Thanks!

Anyone out there have an idea about how many people would be considered a "crossfitter?" Do we need to do an international census of how big this has become? Anyone have any numbers they could share? Number of Journal subscribers, number of recognized affiiates? Any thing like that? Thanks

replaced the ring dips for bar dips with 8kg dumbell between my legs....(no rings in my gym)

time 11:39

(split times: 2:29 5:33 8:42 10:57 11:39)

19:10 as Rx'd. First time for ring dips. Lots harder than bar dips. Then a 1 mile run. Still rehabbing the L calf @ R elbow.

Look online for homemade ring instruction. There are some simple, easy substitutes using pvc pipe, sand, string and an oven!!! They arent perfect but work well dips.

m/37/76/200

Sub 3x dips for rings

32:55

Wow that was a hard one for me. Almost rang the bell after the first 90 dips.

35/m/6'2/188
As Rx'd
9:55

17:35

Tried it with 125lbs, then 115, but had to drop to 105lbs, due to tendonitis barking from both elbows. Avg HR 169, peak 177.

30yo/M/6'4"/220#

Wow, those damn dips....that's all
As Rx 20:18

M/27/217

27'34

dips on very shaky machine...only 1X no 3X

Well, this day has finally come! I have done an actual crossfit workout and plan to do some more.
29/M/6'/265#

135# power cleans and regular dips--> 22'00"

27 / m / 5"11 / 161 lbs

135 lbs powerclean
regular dips

12:58

M/49/151/1-1-06

3RFT

15 Thrusters 95#
2x 5 PU
10 Push-ups
15 Squats

12:11

"Reality Shoveling" after work...

135lb powercleans and 2x regular dips

23:45

45/M/6'/180

WOD AS RX'D TIME: 16:50

FELT GOOD AFTER 4 DAYS OFF...FELT REAL STRONG!!
155 POUND P-CLEANS, STANDARD
RING DIPS WERE DEEP TO SHOULDER TO FULL ARM LOCK

YESTERDAY: HEAVY FRAN ON FIRE!!

15-12-9 OF 135 POUND THRUSTERS AND 45 POUND PULL-UPS...AIR PACK AND FULL TURNOUTS WERE 55 POUNDS.

DID ON SHIFT...THIS WAS 17:17 MINUTES OF SH@T...F@#K..f@#K...SH@T...COMPARED TO JUST HEAVY FRAN FROM VIDEO POSTED BACK ON NOVEMBER 12. STILL PRACTICING FOR FRAN ON FIRE(REGULAR) FOR CROSSFIT NORTHWEST TUCSONS GRAND OPENING...WANTED TO GO REAL HEAVY ON AIR. IT SUCKED...IT SUCKED GOOD.

KRAV TONIGHT

BOBBY MAGEE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#58- "Shut up and do what you're told!"

Looks like you should read the article "inspired vs required" from December 16th. Not trying to pick a fight but I think your attitude is not reflective of many of the ideals that crossfit has created and upheld. He certainly didn't seem to be questioning whether or not the program was or is flawed, but rather trying to gain perspective of what works best for real fitness... hmm sounds exactly like the crossfit model.

9:22 but I used 95lbs. I think is time to move up in weight.

As Rx'd

16:08.....tough one.

m/37/178/6'

pc 120x15, 45 dips (regular)
pc 115x12, 24 dips
pc 115x9, 18 dips
pc 115x6, 12 dips
pc 115x3, 6 dips

17:50

38m/6/183

wod as rx'd since 5/22/08

9:13

23:28 as rx'd

raw hands from yesterday did not help

11:18 as rx'd

Focused on full range throughout.

d - 30m/175

10:05 as rx'd

j - 34f/125

13:15 (105#)

getting ready for an Oly Comp on Saturday but could not resist
29/m/5'11"/200

Used 185#, rep rx'd

12:32

Fun

As RX'd 20:55. That was more ring dips than any human should do in one day. My arms are torn up from rubbing against the ring straps.
Great WOD!

f/42/115

scaled to: 100lbs Power cleans
everything else as Rx'd

Time 20:25

full warm up (pull ups hurt, but was still fun doing them with no gloves/straps and then watching some dude only able to hit 8 with straps)

scaled back to 135 lbs for the cleans cause my form sucked on the first 15

16:08

Wanted to get some fun with my new kettlebell so:
30-24-18-12-6
Kettlebell cleans 24kg (1/2 reps each arm)
Dips

9:34

That kettlebell is phenomenal for metcon. My technical skills still aren't anything to write home about, but I'm working on them every day. It is by far the best investment I've made in a while.

Anyway, keep up the good work everyone. The times look excellent.

f/21/5'4"/130

105# power cleans
dips on a bench (almost ready for regular dips :) )

12:32

25/m/5'11"/175
As rx'd
16:47

105 lb clean - first time (hurt my left wrist and left shoulder)
1:1 with dip bar
Approx 30 mins (work on form then weight etc!)
Cheers gw

as rxd

9.30

17:16

85lb power clean
Dips on HUGE rope rings, assisted with band

They were the ugliest cleans ever, but seeing as how my max for power cleans is 95#, I'm pretty content with the volume I managed at 85#.

M/29/205/6'1

Pain Redefined

As RX'd
9:21

I took two rest days; that helped

M/33/225/6'

subed- assisted parallel bar dips 1:1
155# PCs

30:37

amazed at some of the rx'd times

m/31/165

20.29

spent all of my time on the cleans. 155 is heavy.

m/36/190
Scaled to 135 lbs and skipped first round. Started at 12 and 24 reps. Arms are jelly and my form was terrible with 155

20:50

21:13
scaled to 135lb power cleans
first time doing ring dips, that was rough.

m/6"2/20/170

did the 90 dips and so on but they were weak dips
Power cleans as required

27:46

no rings and dip bar was too far away from platform so....
subbed 2x push ups for ring dips

rest as rx'ed

20:40

first time using hook grip in a wod...very weird feeling, but very secure

and please no shoulders tomorrow

27 yom 6'2" 155#

Pre: Warmup x12 x2(pullups, 65# SP, back extensions, GHD situps, pushups, squats)
135# PC x5

WOD with 145# PC:

17:32

Ring dip practice in some of my warmups have been paying off. The 145# PC pretty heavy, but maybe next time I'll try the full 155. PC mostly done in sets of five, four, and three.

as rxd.........7:40...jb

m/27/171/5'9"

Power cleans as Rx'd; dips were just regular dips for Rx'd reps.

15:16

And I thought my time was all right even though it was scaled...then I saw some of your times who did it entirely as Rx'd...and WOW!!! There are truly some beasts walking among us.....

Real swell job everyone!

48/male/6'/205/week 10 CF/day 6 Zone

Bad news:

Yesterday fried me. Had no zip today so did some bare bones cleans and ring dips for skill work. These are both movements I have not done that much yet being a noob.

Good news:

On my first day at CF 11-9 I power cleaned 155x1.

Today I did it 3 times without stopping.

On my first try at ring dips in December I could not do any. Today I did 4 non stop. Getting there!

As Rx'd
13:26

Great workout. Detective, you continue to inspire and motivate me. You have gotten so strong and powerful...and your goals are within reach. Keep kickin butt and signup for the games!! I got your back babe!

8:30
can shave off at least a minute or more off this wod if my dips were stronger.

age 19 bw 170
11:50 as rx'd

i'll try to go faster in my first two rounds next time for cleans

Ugh, not a good day. 16:24, went down to 135 lbs after first 9 power cleans at 155; subbed ring pushups for ring dips. Just overall tired and lacking energy.

used 135#
otherwise as rx'd
28:33

24/195/5'7"/m

As Rx'd

16:18

Good one!

27/161/5'8"/m

As Rx'd

17:33
Now I can barely lift my fork to eat my lunch.

used 135#
everything else as rx'd
9:24

m/62/193

cfwu x 1

1000m row

WOD 105#PC and ring dips

17:29

scaled 135

12:49

back still tight from strain last weekend

Rx'ed

8.32

If anyone knows of a crossfit gym near Poughkeepsie, NY post back.

28/M/140

115 lbs.

The dips were brutal!

17:49

29/M/183

115lbs
34:27

Fun 36:01
155 pound Power clean 15 reps
90 dips
155 pound Power clean 12 reps
72 dips
155 pound Power clean 9 reps
54 dips
155 pound Power clean 6 reps
36 dips
155 pound Power clean 3 reps
18 dips

21:47 suck @ ring dips did 30 and 24 on rings and rest normal, they killed my time but pcleans were good.

m/24/6.1/198

Scaled cleans to 135 pounds; time constraints.

O/w as Rx'd: 13:00.

Looks like I shouldn't underestimate myself.

Looking forward to Grace!

18/M/68/165#

Tried 155# and could barely clean once. Scaled to 95#; otherwise as rx'd.

24:14

9:30 as Rx'd

Back felt good today and hands are starting to heal.

M/27/206

This one was rough, after the tears on my hands from yesterday's WOD. I had almost a whole roll of tape on my hands today, which really hurt my grip.

Still managed a 20:13, However I had to sub my ring dips for standard dips due to my rings being packed up.

in 11:25 w/ 115#

as Rx'd 12:21

30M/5'6"/163#

17:45 w/ 135# PC's.

m/41/163/6'

subbed 135# pc

18:28

M/35/68"/185

As Rx'd

19:06

Torn calluses from yesterday added some extra pain.

Rx
15:38

used the cupcake version....after last weeks pull up workout i was unable to use arms for 4 days, so i thought i'd scale back considerably...probably too much today.
Time 11:40

M/34/178/6'0"

As Rx'd 24:13

I sucked big time on this one :-(
The ring dips were like a brick wall I was trying to run through. Odd coincidence that my endurance on ring dips and push ups sucks...

8:40

1st Crossfit day.
Sub bar dips for ring dips and did 115lbs.

28 min

Expect to hurt tomorrow.

I had to invoke CrossFit Rule #1 on today's WOD...scaled/subbed to fit my gym equipment and conditioning...

Warmup: 3x10 single-unders, pushups, situps, pullups

WOD:
weighted stepups (24"/20# ea) x 30/25/20/15/10/5
dips x 30/25/20/15/10/5

sub reg dips for rings rest as rxed

12:47

Time: 29:15

I used 95lbs for the power cleans and a red band assist on the ring dips: 14:38.

1/13/09

155lb PCL x 15
30 Ring Dips
155lb PCL x 12
24 RD
155lb PCL x 9
18 RD
155lb PCL x 6
12 RD
155lb PCL x 3
6 RD

TIME: 26:27

NOT as rx'd.

NOTES: Switched to 145lbs after 6 reps and used bar dips as a 1:1 sub. PCL were pretty good. Historically my HSQCL max was the same as my SQCL max and I failed at 155 for a 1RM HPCL and got 145. This week I did my first 6 reps at 155 before dropping to 145, so I think my power off the floor has improved. My form was ok, as I got tired my weight fell fwd some. I also noticed that I was going lower as I got tired - so reversing my hips and getting under the weight instead of catching the bar mid chest - which felt rt. A few times it felt like I lost some back posture though and that is a concern. As for the RD's I wam travelling and using the gym at the hotel and was doing dips betweeen two treadmills. I thought the workout was going to be closer to 45 minute as is so didn't triple the dips. Next time I will.

32/179/m

scaled to 135# PC
time: 13:34

1st WOD of 2009...

Warm-up = shovel the driveway (again)

WOD as rx'd = 20:08

Garage temperature = -7 deg. celsius

Hey dad I dont think i can do todays, i dont think i even know how. I hope i see you soon. ill post one tomarrow too.

m/34/5'8/150

WOD scaled down to 135lb power cleans 10:17. Back was so stiff from v.s. so I thought I should take it easy and not hurt myself, still a very effective workout.

Get Fit, Get Trained & Go Hard!!

hey dad, i dont think i can do todays, dont even know how to. I hope i see you soon. ill post one tomarrow too.

hey dad, how r u doing. I dont think i can do todays, im not sure i even know how to. Hope i see u soon. Ill post one tomarrow too.

M/37/6'1''/240

as rx'd: 12:26

The extracurricular pushups yesterday made for some pain on the rings today.

i think i posted that too many times cause it wasnt showing up oops now i know to refresh

m/23/5'5''/150

CF wu x 3

subbed the 155lbs for 135lbs

14:55

crossing my fingers for 5x5 of back squats tomorrow

m/24/5'8"/172
as rx'd
13:14

32/f/5'4"/130

Blasted ring dips really slowed me down. A little disappointed with my time. Cleans were pretty much unbroken w/ 110#

22:10

Had to sub a lot:
40kg cleans
same amount of dips, just normal ones, not ring dips.

Time: 22:59

As Rx'd 12:01

Is there anyone from Oklahoma City who does crossfit that would let me tag along with them. I don't have anyone who is willing to put there fitness on the line with crossfit, and it makes doing some of the wod's a little boring without the competition. Help me out if you know anyone please let me know. I'd appreciate it.

Used 135lbs for power cleans

10:42

Had a hard time choosing an appropriate weight. Really wanted to take a crack at the 155 but was afraid that was too close to my 1 rep max to sustain. Made a good choice. Will do 155 next time.

15:39
after 3 reps of the second set of power cleans I dropped the weight to #135
dips were on bars, not rings 1:1

34/M/210

9:31 as rx'd

M/28/195

As Rx'd
20:33

36/m/5'8"/189
still sore from 090112 WOD
as rx'd
20:57

jbear as rx'd 6:30

wifebear 45 lb. bar bench dips 9:15

24/m/165

used 160# for cleans - 8:45

awesome race with me and my workout partner. he finished in 8:43. he got me in the last six ring dips. i beat him by a couple minutes in yesterdays WOD so i guess it's alright :).

missed posting yesterdays time for VSing wod - 18:58 as rx'ed. that wod was griptastic.

hey Dakota #375

My son is 12 and does some crossfit too! Good to see you young guys staying active. Keep up the good work!

30:05 115# regular dips

10:52
back to back punishment WOD
very nice...

i tweaked my rt pec during the second round of ring dips. the MD told me it was a strain. any one else ever have this issue? any recovery methods expedite things?

M/39/218

Scaled, then allowed confusion to really make me a wimp.

Hanging Power Cleans (confusion) @ 115lbs
Bar Dips x2

19:55

Been out of the CF game for a while, and it shows...both in the mirror and in performance.

As rx'd:

14:11.

The RD's were definetly my downfall, but the PC's were awesome!

39/m/190
all as rx'd

12:06

BW 76kg

Sub 50kg pc
From 2nd round half the ring dips were jumping, otherwise as rx'd

17:27

41/M/152

subbed 145 for power cleans
19:25

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up power cleans, 5x65, 5x85, 5x100, 3x115

WOD: 115# power cleans, full ring dips
time = 14:49

would like to try this one again with the new bumper plates n bars we just got at our box.

45/183

14:30 as Rx'ed.

Just trying to ask again how to gain weight on the paleo

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Subbed 135lb power cleans
Time: 20:16
Foam roll after

23/m/175

didn't know it was 3x dips for sub..instead did 2x dips. Had to scale powerclean weight to 95lbs....don't have bumpers at local globo and I think powercleans are my worst exercise. After doing 135lbs and knowing my time would be too slow..i opted for lighter weight to get a faster more intense workout.

14:40 and it was crazy intense; Massive sweat angel as proof.

BW 70kg

15.40
as Rxed

70kg PC in shoes
Ring Dips

Jodi (F/30/110)

used 100 pounds

Time: 13:47

I'm really happy with my time especially considering I couldn't catch my breath after the first clean. ha!

i see that I screwed up posting, I apologize, so will repost:

155 lb. cleans with 1:1 sub bar dips instead of rings, reps the same as rx'd.

6:30

as rx'd: 16:10

M/17/175/6'1"

135 lb. power clean, regular dips

5:04

As Rx'd in 19:16.
I know I could go faster if I had better form...

135lb cleans/regular dips
15:15

I looked on the BrandX website, and the female weight was 115.

as RXed 18:17

W/ regular dips, 9:46.

11:26.

Disappointing time, dips were wrist-to-chest, and scraped up outer arms from ring straps.

M/32/5'4"/147lbs
Started with 155lbs but had to switch to 135 after the 12 rep power cleans.
Form did not feel good at all.
Completed in 25:09

As Rx'd...

12:15

Really enjoyed that one. Will do it faster next time.

hey Herm, COS this gonna be tough he?!...best wishes bros ha i forgot COS you are a machine great time at yesterday's wod 3-2-1 GOOO

Comment #142 - Posted by: s'more

You're not kidding, s'more! The combo of yesterday's WOD and today left me crumbled. I was doing the dips in singles by the 3rd round!

M/22/6'2.5"/214

Ugh...used 135 lb. and still took 35:40.

I can't do cleans properly. I just can't. I MUST learn to do cleans before I can actually participate in these exercises. I did my first fran instead with 65 pounds. Went over 5 minutes.

I loved this one!
as rx'd
8:36

used 95#
reps as rx'd
regular dips
20:24

as rx'd!

finally starting to do everything prescribed so more subs from now on.

18:35

as rx'd
25-30 min

stressed quality of reps over quantity/time to build more strength

regular dips instead of ring dips

10:21

cleaning weight and all reps as rx'd

22 / M / 5'9" / 127lb

Scaled to 80lb power cleans and assisted bar dips at 1:1 reps. The scaling was just right for me to get the MetCon effect. Usually I have to fight the WOD out for almost an hour and miss that aspect.

I had to do 15 bench dips and 15 push-ups the first round because the assisted dip machine was taken by some woman and her trainer who were taking their time and talking about salad.

23:45

jeez! Jeannie and Gillian smoked this one! and at over bodyweight! nice work is an understatement. rock on CrossFit sheroes!

24:14
bar dips 1:1 w/ 30lbs db

23/m/166lbs/70"
sub: bar dips

19:03

PC - 95lbs, would go heavier next time
Bar dips for Ring dips 1/1

Time 18:26

Arms are fried!

m/23/140

subbed for 135lb

14:24

As Rx'd
10:58

21/M/6'/175

subbed: 135#

Time: 19:34

After the fact: I still think 155# would have been a tad too heavy at this point in time.

7:39 as rx'd.
The ring dips were hard.

jdx 1212
70in/165/26/m

Big Phil
6:ll as rx'd

new to crossfit, this stuff is the truth

6'1 219 25yr m

Kept the weight light and worked ring dips slow and careful to discover if my shoulder would be OK. So far it seems fine....I will probably learn more tomorrow morning.

95# Power cleans (stop/reset and full stopped rack each rep)
Ring Dips (upper arms parallel to the ground, no deeper each rep)

15:58

Wall slides - after the WOD I was unable to touch my forearms to the wall. Had to work on very gentle stretching before I had forearms and the backs of my hands touching the wall again.

19:16
155 lb Power Cleans
Bar Dips

M/34/5'10"/200lbs.

Day #6 of my 50% week.

Kept same weight and cut reps in half. Did not push for time, kept moderate pace. Sets were 8PC/15RD - 6/12 - 5/9 - 3/6 - 2/3 = 7:41

m/20/180

power cleans 155# 15,12,9,6,3
bar dips 30,24,18,12,6

no way in hell i was doing 3:1 for dips, would have killed me

15:48

As required...extremely broken up, with no full squats, yes i know, slacker. Especially those ring dips...ouch.

15:43

Aloha,

Jordan

37M/5'10"/166#

Warm-up: 3:01 row (773m); CFWU 3x12; Burgener WU.

As Rx: 14:58.

Cool-down: hamstrings stretching; foam roll.

PC w/controlled drop (no bumpers). Slow getting started today for some reason.

As rx'd in 22:07

Scaled to 135 # and ultra-light band assisted ring dips.

16:04

power clean @ 115lbs.

9:36

kk kk kk kk kk kk
F/45/129/5'2"

16:48 w/100# & rx'd ring-dips (albeit kipping-ish ;)

Ouchyyyy lol... it felt like I was running wind sprints!

165 pounds power cleans
32 min

M/43/185#/5'9"
Sub'd 135# PCs else as Rx'd 19:00

45/76"/191

CFWUx1x15 ex pullups

115# PC

4:30/5:05/4:08/3:14/1:37 = 18:37 total

can't do ring dips for much speed

could push harder/do more weight (135#?) on PC's next time

Ring Dips as Rx'd
Subbed 135# from the Power Cleans

17:38

The Ring dips slowed me down but it was fun. Thanks Coach.

did not follow the main site WOD yesterday and paid the price dearly today. Little did I know that a very similar work out would come up today.

Yesterday:
7 rounds for time
10 hang squat cleans (40lb dumbells)
10 Pushups
(Inspired by the Pat vs Boz video from a while back)
8:24

Today:
Scaled to 135 and Bar dips
8:45.
meh

12:22 w/ 135#

Subbed pushups for dips with 90, 72, 54, 36,18 because dip bar was being used and gym was packed...still hurt big time...around 15 minutes

m/23/6'3''/220

BrandX Scaling

Pack:
For time:
115 pound Power clean 15 reps
30 Ring dips
115 pound Power clean 12 reps
24 Ring dips
115 pound Power clean 9 reps
18 Ring dips
115 pound Power clean 6 reps
12 Ring dips
115 pound Power clean 3 reps
6 Ring dips

Subbed bar dips for ring dips. Went 1:1 and they still killed me.

14:39

Wendi f/28/5'8"/145

105 lbs
bar dips

14:47

Stephanie f/26/5'3"/130

95 lbs
bar dips

16:57

Greenville, SC Crossfit Alliance

well i subed the ring dips with bar dips 1:3 :(
took me 50 mins !!!! and my shoulders are extremely injured ,is there anybody who did it with the 1:3 ratio ?? or shouldn't i done it with this ratio because it was totaly "dips with some power cleans in between "

attempted on and empty stomach. wont do that again. got through warmup and a set and 135lbs. had to call it quits as i was dizzy and spent. i now see the link between nutrition and exercise (i know, i get a flick in the head).

m/32/195
as Rx

6:34

14:18

Sub 137# PC, otherwise as rx'd

14:00

PC's felt good, but my max in SS for 3's was 155 for 5 sets last spring. Wussed out.

CF Warmup x3

As RX;d 11:58

Wod
135# cleans
Standard dips
11:51

15:39. First time using the new rings I got for Christmas, and this was probably the best I've ever done on ring dips. Funny thing, I had somehow missed writing down the last round of 6 dips, got finished with the last 3 PC's and decided "what the hell, I'll just knock 6 dips out just because". Glad I did, when I saw the post tonight. Love the power cleans.

m/42/204
subbed bar dips
14:41

Scaling workouts for Newbies: I had a girl in my office do a modified WOD tonight:

cleans with 6 pound dumbells after 10 minutes training using a wooden stick, and used a nautilus dip machine with 50 pounds for dips. Kicked her ass and she was loving it. Teaching her crossfit without yet telling her what it is.

The other day had her and her friend do a scaled down Fran with an 8 pound ball for thrusters and 90/70 pounds on Nautilus Pull down machine at work. She and her friend loved it. They finished between 5.5-6.5 minutes and their hearts where racing. The next day one had a hard time walking due leg soreness and the other couldn't fully extend her elbows to wipe her a__ or comb her hair. I wasn't being mean...one has worked on Nautilus circuit/treadmill for more than a year 3 days per week 1 hour sessions and the other employed a personal trainer at $40/week for several months (kettle bells....???) They and I were amazed at how crushed they were with a mini Fran.

I do believe someone beat me with a hammer while i was asleep. My back is tiiiigghhtttt and sorrrrrreee. I was expecting my forearms to be demolished, but my back snuck up on me outta nowhere. Anywhooo

As Rx'd
18:23

Only had to break for grip on the PCs, and ring dips need some work!

m/44/175

as rx'd

15:18

13:52 rx'd

was down to singles on the ring dips by the end of the 24's

as rx'd 17:27

great stuff!

CFWU x 3,
TDY Facility, no Dip bars!! Spend next 10 minutes walking to Main Gym--great start.

NOT as Rx'd; scaled to #135 and 2:1 on dips

19:37

finished with situps, "L" Pullups, more Dips

95# Clean
30/24/18/12/6 Dips and Pullups (e.g. 30 dips 30 pullups not 90/90)

32:10

I hope tomorrow is a 10K run... that will be easy.

m 36/174/5'11"

Threw up the rings for the first time in the USC student gym haha so many funny looks

10:00 as RXed

M/24/6'1"/210lbs
As Rx'd
12:08

22:46

36/6'/185

10:48 rx'd

M/24/158/5'7"

First time doing this WOD and I loved it! I had to scale it a little bit and subbed 3:1 dips for ring dips.

CFWU
First round PC at 155#
50 dips normal, 40 jumping dips
Second round PC 155# x 2 the rest 135# (wanted to maintain form)
Remainder dips all jumping dips
Remainder PC at 135#

Lost time finding places to do dips and ensuring
good form

Still got it in 27:34. Not a great time compared to others but I'm still getting the form down and come on, 270 dips is just ridiculous. And awesome. Overall, I'm pleased

used 115lbs instead of 155lbs

18:43

As RX'd for PCs. No rings, so I had to do bar dips.

11:39

Scale to:
95# of 15-12-9-6-3 Power Clean
15-12-9-6-3 Ring dips

12:44

Did this WOD after 13 hrs shift at the hospital. No power left in me tonight to do this WOD. Ring dips still my weakness. My form on the power cleans didn't feel smooth tonight...jump too early and slow elbows!

cfwu x2

cleans as rx'd
sub parallel dips x2

33:33

As Rx'd 31:37, pretty disappointed, I was hoping for around 20 minutes. I'm going to do ring dips every warm up now instead of parallel dips. I found it hard to lock out my left arm sometimes so I had to repeat multiple reps.

I should probably wear long sleeves next time because I've got a little rope burn from the rings.

Kentucky in 18!

F/22/5'6"/140

Playing catchup

Deads
3-3-3-3-3
185-205-215-225(2x)-220

Pretty satisfied considering it's been a while

Scaled to 135
21:39
First WOD after being sick with respiratory infection for a month...it felt like I had cotton in my lungs.

25/m/200

32:29

subbed 3x parallel dips, cleans as rx'd

Note to self for next time: time should be a lot better, there's only one set of dip bars at my gym so I literally spent at least 2-3 minutes of this waiting to be able to use them. Time is probably sub 30 minutes.

As Rx'd
22:00

subbed 3x dips for each ring dip. by the final two round my form was bad on cleans, so i went down to 135 to finish out.
time: 33:15

scaled 95 cleans, 1:1 bar dip for ring dip

12:18

I'd still be doing dips an hour later if I did 3:1. Cleans should be 115 or higher next time, legs still sore from squats yesterday.

Matt:
8 reps 115# + 7 reps 95# power clean
30 dips on gravitron 52# assist
12 reps 95# power clean
24 dips on gravitron 52# assist
9 reps 95# power clean
18 dips on gravitron 52# assist
6 reps 95# power clean
12 dips on gravitron 52# assist
3 reps 95# power clean
6 dips on gravitron 52# assist

Karen:
15 reps 45# power clean
30 dips on gravitron 70# assist
12 reps 45# power clean
24 dips on gravitron 70# assist
9 reps 45# power clean
18 dips on gravitron 70# assist
6 reps 45# power clean
12 dips on gravitron 70# assist
3 reps 45# power clean
6 dips on gravitron 52# assist

About 18 minutes. Pretty demanding, but could have gone heavier on the dips. Had to wait a little on the dip machine due to crowded gym.

It's been a long hiatus of sorts since my last post. I have been coaching myself and my athletes and now it is my turn to become coached.

We have about four months until the qualifier and now is the time for me to step up my game and what better way than doing main site WOD's.

bodyweight - 150

Yesterday's WOD - 16:10

Today's WOD
as rx'd - 7:07 (darn sub 6)

m/20/5'9"/164

subbed 25lb weighted dips b/c no rings

between 25-28 minutes

while doing power cleans i accidentally stopped my watch a few times. Had to wait on some globo-gymers for the dip bars. Also, really felt how bad my form was on power cleans once i got fatigued

31/M/210

as rx: 15:26

PC form embarassing.

Rode the straps on the rings like I was being paid to do it.

massive mod

15 X 115pc 30 rings
10 X 115pc 20 rings
5 x 115pc 10 rings
5 X 115pc 5 rings

really weak!

I love this. I definitely need some coaching on form though. I have gone through my SS book and have watched the clips on several sites over and over. I had to drop to 115 after the first round though. Plus, I have no access to rings. I read in a comment above that on a regular dip station it rx'd X 3. Is that true?

19:34 (Rx)

Dipsy doo dunkaroo!

CFWU x2 (10 reps, no dips, subbed push-ups)

Scaled to Brand X puppies, using 55# for power cleans and jumping ring dips:

12 PC (8/4), 20 RD (10/10)
9 PC (3/3/3), 15 RD (5/5/5)
6 PC (unbroken), 10 RD (5/5)
3 PC (unbroken), 5 RD (unbroken)

Time: 8:49

The last few dips were tough due to muscle fatigue exacerbated by last night's shovel-fest.

F/59/5'6"/136

It looks like my arms have 2nd degree burns on them from the straps. I hate ring dips!

As rx'd

18:13

135 lbs instead of 155

24:36

hmm...kinda forgot what today was when i got to the gym...

115# instead of 155# and reps were 18-15-12-9-6
subbed regular dips but correct reps.

14:38...no wonder

M/40/185

As rx'd: 18:35

Great workout. I don't think I've ever seen such a disparity in times - from 5 to 40 minutes.

More better faster

subbed 135lbs / dips
22:12

Just getting back into CF. This is my first solid week back after a torn hammy and a half ironman while studying for the Bar Exam....fun times.

Don't have access to good bumper plates, so I subbed 65# dumbells and did a modified KB Power Clean with 65# in each hand. Don't have access to my rings either and couldn't do the proper sub for dips so did 1:1.

22:44.

M/215/28

As rx'd
9:40
ring dips were tough.

M/22/6'1/185

as Rx'd

9:57

All dips were nipples below hands. A similar and very brutal workout yesterday definately slowed me down today. As usual I underestimated the ring dips.

#415 Herm
Thanks for the complement s'more. I feel your pain Herm, yesterdays WOD came back to bite me today.

Mark
135lbs 17:39

Theresa
75lbs, small band ring dips
14:11

Need to work on range of motion on dips

F/29/5'10"/141

105 lbs Power Cleans
Jumping Ring Dips
13:02

24yom/6'3"/220

12:43

damn you ring dips. had no blood in my upper body to push after power cleans...

No rings
1:1 regular dips

12:32

26.06

Easier than I thought.
As Rx'd 11:52

m/38/191/70"

CFWU x 3

Not Rx. Subbed 155# DL for PC due to back strain rehab. Ring dips as Rx.

8:20

as rx'd

14:02

may be placebo at this early stage, but i'm semi'zoning now (normal diet was sugar, sugar, bread, sugar, meat, fat, sugar, bread, sugar), and stamina is tremendous. ready to go again within minutes of finishing a wod, with pr's all over the place.

16:07 w/ 115# power cleans

used 135#
everything else as Rx'd
11:36

F/38/144ish/5'4"
Scaled to Pack ala BrandX

For time:
115 pound Power clean 15 reps
30 Ring dips
115 pound Power clean 12 reps
24 Ring dips
115 pound Power clean 9 reps
18 Ring dips
115 pound Power clean 6 reps
12 Ring dips
115 pound Power clean 3 reps
6 Ring dips

Used 80lbs. Darn, did PCS as Hang Power Cleans. Also did dips on bars and I can say that the depth got poor very quickly. I did the best I could.
Think I lost my time- 20+ mins.

Regular warm-up without the dips.

35 pound bar plus 20 pounds for a total of 55 pounds.

Setting 10 on the dips, assisted...

19:47

Started doing Crossfit WODs about 6 months ago and doing the Certification @ Rogue in March. Luvin It

26/m/5'10"/240 as RX'd 6:30

F/26/140

My husband and I do the Crossfit WOD and our own WOD 3 days on, one day off. My time with PC=75lb was 6:37. I can go heavier next time..

26/5'9"/134

15:48 with 45kg power cleans

9:50

After blistered hands and shot grip from yesterday's WOD (whining, I know)...

Scaled power cleans to 95#
regular dips, one for one sub for ring dips

17:50

Btw, anyone Crossfit-ing in Palm Desert/La Quinta? Hit me up!

35/M/175

12:18

13:58

as rxd

155lb power cleans 15, 12, 9, 6, 3
ring dips 30, 24, 18, 12, 6

12:50

25/M/210
7:55 as Rx'd.
Wearing a long sleeved shirt was a good idea for the dips. Hot as hell but saved my arms from burning. The ring dips were rough towards the end. Surprisingly the cleans weren't bad at all. I felt pretty good most of the way through but the dips took a lot outta me. I definately should have gone heavier on the cleans though.

As scaled for "Puppies":

40# Power Clean - 15 reps
20 dips & 20 inverted modified push-ups (as a sub for ring dips)
40# Power Clean - 9 reps
15 dips & 15 inverted modified push-ups
40# Power Clean - 6 reps
10 dips & 10 inverted modified push-ups
40# Power Clean - 3 reps
5 dips & 5 inverted regular push-ups

13 minutes.

I feel like I could/should have gone heavier on the weight, but I'm trying to play it safe as I learn the forms.

10:47

sub'd 135# power clean

Time: 22:52

Aw, man! Everybody's times are so good!!!

I really only have seventy pounds at the house. So that's what I cleaned today. Substituted three to one for dips. 29:48.

M/31/160/5-10

20/m/6'2"/195 lbs

As Rx'd:
17:50

16:37

24/m/205

16:10 as rx'd

As Rxd

19:50

shouldve pressed harder for sub 16

Hey Sunshine great job today. Tough one today but but your so determined its great seeing you work it.

As rx'd 9:36

as rx'd:

11:29

Male /33/188
as Rx'd 13:00 Fun workout !!!

F/45/5'2"/126

55# Power Cleans
1:1 regular dips

9:01

Deadlifts
300 x 5
345 x 5
385 x 4 (pr)
385 x 5 (pr)

4 rounds of 5:00 Cindy (3:00 rest btwn)
27 rounds + pull ups + 5 push ups

AM running
warm up 5min jog, active stretching
6x200m (times all over the place)
42, 41, 46, 40, 34, 37

PM WOD- 11:08
pc 40k
(15, 12, 9, 6, 3)
bar dips with medium band
(30, 25, 20, 15, 10)

should have gone heavier/harder

24/5'6"/165

135x12
30 ring dips
145x9
25 ring dips
155x6
20 ring dips
165x3
15 ring dips
175x1
10 ring dips
185x1
5 ring dips
195x1
205x1
215x1
225x1
235x1
245(fail)
4 rnds
400m run
15 hand stand push ups
15 pull ups
42:15 total time

I am enjoyeing being able to finish work outs now and after only 2 weeks. I have to climb and take down a tree and load it up tomorrow which may take a little longer now.
Todays workout as prescibed except used 135 for 2nd and 3rd sets of power cleans. Took about 30 minutes but was teaching one partner how to power clean.
M/42/6-1/200

95 lb cleans
regular bar dips
21 min

42/m/5'9"/185
18mins 27 secs
did dips no rings and did 3x the amnt

subbed 135# power cleans
25# weighted dips

50:00

Seems poor but I've only been at it 5 weeks and have just been practicing the oly lifts with light weights when they come up. That's the most I've ever power cleaned and I've never done weighted dips before so I'm actually pretty happy with my effort.

As Rx'd
8m 26s

10:35
as rx'd, except for leaving off the 6 ring dips at the end...i read the WOD before it was corrected ; (

first time for ring dips. my arms are raw from rubbing the ropes, and will def wear a long sleeve shirt next time trying these.

followed by a heavy leg workout. i'm gonna hate OHS's tomorrow.

later,
b
m/32/5'8-1/2"/175

7:21 as rx'd

* sets of 15, 6 & 3 of power cleans unbroken

M/23/6'2"/195

Power Cleans as Rx'd
subbed regular dips x3 for ring dips

26:51

man, so...many...dips. they became jumping dips pretty quick. Some of these posted times are crazy good. I gotta step it up next time.

Pack (no rings, did bar dips):
For time:
115 pound Power clean 15 reps
30 dips
115 pound Power clean 12 reps
24 dips
115 pound Power clean 9 reps
18 dips
115 pound Power clean 6 reps
12 dips
115 pound Power clean 3 reps
6 dips

Time: 22:15

22.m.137.65"

as rx'd
31:22

30/m/198

16:11 as rx'd.

sub bar dips
15:23

tapering

18. 38. 6
Substitute 155 power cleans for 88lbs until last 3
For 155.
Substitute regular dips for ring dips 30. 25. 20...10.
M/22/175/5'7"

m/41/72/175

Did Linda yesterday, and what I was afraid of happened - more cleans. Subbed 95lbs for the cleans, and no rings, so straight dips

14:45

Did the squat cleans with two 60 pound dumbbells. Time = 11:46. Can't do olympic lifts with barbells at the school gym but somehow dumbbells are OK. Also made the workout a little more challenging hence the 120 lbs as opposed to the prescribed 155.

29/f/115

16:03

100#pc

As rxd, standard dips instead of rings.

37 minutes

M/18/145

10:45 as Rx'd

Broke up Cleans in sets of 2. 6 and 3 were both unbroken. Ring Dips just tried to keep moving as much as possible. Gave max effort each time usually 5 or 6 reps. Not armpits to rings until about halfway through when i got yelled at by a partner. Overall felt good about effort after.

subbed pullups for the powercleans and swapped the reps had 100 lb assist for pullups and 70 lb assist for dips, need to work on my pullups
started with an 8 min mile and 30 pushups, ended with an 8 min mile

32/m/6'2"/206

As Rx'd

14:24*

*My watch got turned off during the first round of ring dips, which probably added some time. I noticed it just before round 2 of the PCs. My guess is that my real time was 15 something, which is sad considering that is more than double Speal's time, and I weigh 65lbs more than he does.

Phil 4:13

3x 800m interval
Splits - 3:08/3:08/3:12

M/25/160

This was Day 2 of Xfit for me, didn't bother timing yesterday because the pullups destroyed me. Can't wait until about a month from now when kipping becomes second nature. As for today, pulled a 14:01 as rx'd. Pumped for tomorrow
m/20/6'1/205

3x 800m interval
Splits - 3:08/3:08/3:12

M/25/160

22-m-225-5'8"

135# pc- ring dips as rxd

warmup- "griff"- 18:38

M/23/205

7:40 RxD

C: 12:00
B: 19:00 @135#
M: 9:00 @135#
L: 19:00 95# PC 110# assisted dips

we need rings.

SUB 95# pc
SUB 2x di

29:56

M/39/150

m/32/160

as rx'd - 12:07

rested too much on the ring dips.

M/23/5'9"/165

scaled to 135# and did regular dips, I didn't feel like killing myself for my 11 mile run later

9:35 as described. My back is killing me, I'm walking like an old man, but I love it

As rx'd---14:08.

155# was the perfect weight to get the metcon and strength balance. Weight/ dips were enough to do most sets unbroken.....but heart-rate was 160 bpm(87% max) at end of workout.

17:53 regular dips and 135 lb cleans.
m/33/218

i was only able to make it 1/2 way into the 3rd round pulling from the floor, had to switch to hpc (100#) ring dips sucked went to singles in a hurry. 24:25

rx'd 14:00

135# 1st set; 125# 2d set; 115# rest;
bar dips

As Rx'd- 7:50

Had a visit from Mike who works out at Diablo Crossfit. Going head to head was a lot of fun. He is one strong guy. Mike went Rx'd and ended with 7:55.

Love todays workout, but after yesterday my back is now wrecked.

Worst. Day. Ever.
Scaled back to 75# because my back is sore from the VS yesterday.. Could have gone a little heavier.
Did the 3:1 substitution of parallel bar dips instead of ring dips.. That was time consuming - huge muscle fatigue really quick.
Time 43:15.. ugh.. Let's hope tomorrow is a better day!

As Rx´D 17´42´´

Very Hard, hard, hard, hard........
s´mores kick my ass with a 13´26´´

lots of humidity and hot in Guayaquil-Ecuador.
Dont forget: COMING SOON CROSSFIT-ECUADOR!!

p.d.

Sorry about my english AGAIN!!!!!!

58/M/195 PCs w/115lbs 17:31

48/F/125 PCs w/47lbs, chair dips 14:51

not rx'd
135 powercleans (broken sets)
regular dips
not official timed, but around 20mins

36 M 170#

As Rx'd: 11:10

UUUUUGGGGHHHH.........
Misread the WOD again - gotta stop doing that

Reversed the Rep Qty's
Subbed 135#

30 Power cleans
15 Ring dips
24 Power cleans
12 Ring dips
18 Power cleans
9 Ring dips
12 Power cleans
6 Ring dips
6 Power cleans
3 Ring dips

28:40

9:36As rx'd

except used bench for a little assistance ring dips and 75lb for cleans

NARF (backwards fran...thanks cole!!)
21-15-10
Sumo dead lift highpulls
ringdips
65lbs for sumos

As prescribed...

11:34

11:57

subbed 125#

followed with day 43 of burpee challenge and matching 4 count leg raises.

M/34/190/6'2"

Scaled to 135 lb and regular dips 1-1 to ring dips (in the interest of time but seems like some others did this as well):

17:27

16:28

Ring dips really killed my time.

35/M/190/6'1"
As rx'd
9:44

Wouch x2
broken sets like mad
28 mins
down 8 pounds since Nov. though
My intensity is consitantly increasing, used to be gassed out from lack of air now my air has over run my muscle capability....ish

thanks coach
thanks peers
thanks betters
thanks pukie

8:22

65 lb power clean

dips were assisted and subbed 3 for every 1 ring dip
scaled to 85 for cleans
38:07
WOW MY ARMS DIEDDDDDDD

M/31/170 5'7"

27:45

Subbed 3 bar dips for every 1 ring dip.

powercleans for later
subbed 3 pullups and 3 dips for MUps
assisted - 20

27/m/190

as r'xd

10:40

27/m/75kg

19:03

as rx'd:

12:50

F/37/125
100# power cleans; used thin band to assist with ring dips so that I could get full range of motion- my ring dips are limited range and die out quick!
13:28

25M/6'6"/235lbs

as rx'd: 9:45

M/43/185/70"

sub 150lb for 155lb

16:28

23/m/5'9"/195
as RXd 8:46

23/m/5'9"/195
as RXd 8:46

power cleans-105lb
ring dips-used light workout stretch band
18:42

M/40/190

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

23:29

CFWU3

As Rx'd

19:58

M/28/5'10"/165

As Rx'd

10:15

M 37 5'10" 152.5#

CF WOD 189:

5 RFT (15, 12, 9, 6, 3): 70# DB HPCs (2x35#), chair dips (x2)

10:04.68

M/75"/195/27

Had to sub ring dips for bar dips. Finished in 32:56. My traps were still sore from yesterday and the blisters on the hand just got bigger. I'm looking forward to OHS tomorrow.

13.14 (1.29/2.04, 1.42/1.54, 1.11/1.43, .27/1.44)

I think even when my knee is totally gone I may still be able to do painfree power cleans, what an awesome movement! Paul

As Rx'd

7:00

M/32/6'2"/188

Not alota time today. Had to scale back for time management.

95# Hang power cleans: 15, 12, 9, 6, 3
Dips & jumping assisted dips when needed: 30, 24, 18, 12, 6

Benno as rx'd 14:40
Southy as rx'd 15:59. Smashed!!

10:50 subbed bar dips for ring dips 1:1...prolly not quite as hard, felt good though

Scaled to 135 vice Rx'd 155.

12:01

Subbed 55.5kg/122lb barbell and jumping ring dips. Jumping ring dips became more eccentric as time went on.

Really need to work on strength. Might be time to buy Rip's book and work on that instead of WOD's for a while?

Oh yeah, time was 22:40.

14:35 120# scaled

got my first pair of rings thanks to the kind people at rogue fitness last Friday so as you can imagine I've been doing muscle-ups, dips, and push ups on them like there's no tomorrow so my arms were killing me already.

Hence my not so par performance, I really enjoyed the workout though, thanks coach!

As rx'd: 13:36

I'm pretty stoked about my crossfit package I also ordered from there, should be here in 2 weeks, no more stupid "globo" gym. If any one in the el paso area would like to meet up and workout send me an email.

7:23, but did regular dips...I lent my brother my rings

replaced ring dips with regular due to not having them at the gym. 11:15 as RX'd

m27/6'/220
CFWU

23:24
No rings, really slowed me down.
90 dips
72 dips
54 dips
36 dips
18 dips

21:24. ouch, as rx

As Rx'd -- 20:06

That's a whole lot of ring dips.
Hammies are TRAS I hate them, so much scar tissue and ligament dmage POOP.

Anyway, move on.

Subbed 130 pounds for power clean.

Didn't time myself.

m/6'/165/26

17'43
scaled to 135 after 1st set because of bad form
and I did bar dips

m/48/175

As rx'd

13:43

My cleans felt strong. Ring dips were the limiting factor, however. All sets were highly broken.

After recovering I did some skills training. Worked on my double unders. Was able to string 5 or 10 Double-Doubles together. Single-Doubles now go effortlessly. Really no reason to do Single-Single-Doubles anymore.

Did wod immediately after about 1.5 hours of judo training. Worked on pickups, sacrifice throws, and turnovers.

Just got a half sleeve tattoo started. I'm hoping some of that Freddy C vibe will come my way. :o)

Anyway, I had to alter the workout because of the upper arm/chest "trauma".

I subbed power cleans for power shrugs at 40kg.
I subbed ring dips for parallette pushups.

Reps & rounds as Rx'd.

8:45.

Not bad considering it was about 38 deg C at the time.

26:30

11:27 as RX'd. This sucked good.

8:35

m/22/160/5'9"

No, rings so had to do 3X normal dips. That sucked BAD. Like 620 said, this sucked good.

28:28

scaled cleans to 60kg

time: 23'57

46:25

m/37/174

14:34

With Bill Pappas at Crossfit LIS. Subbed 115 power cleans and did what I could on the ring dips, jumped when I reached regular failure.

M/20/150
as Rx'd 18:14

21:41 125lbs. The dips were just burtal. I spent most of my time just trying to get through the dips. I should do more weight next time.

m/22/5'7''/155

13:13
sub'd 135# for the 155#

32/m/230#

rx'd 11:58

For time:
70kg Power clean 15 reps
30 Ring dips
70kg Power clean 12 reps
24 Ring dips
70kg Power clean 9 reps
18 Ring dips
70kg Power clean 6 reps
12 Ring dips
70kg clean 3 reps
6 Ring dips

Time: 8:53

Was aiming for under 10min so am pretty happy. Think I can take more time off cleans. Ring dips killed me. Broken into sets of 3 or 2 after 1st round.

Did a round of Tabata B2B a couple of hours after WOD;
Score: 18 (pb)

Subbed 110lb on the PCs, plus ring dips

23:01

m/33/165

subbed 2 bar dips for every ring dip

43:53

WOD as rx.d
13.19.
became more of a struggle with the power cleans,
but i wanted to do it at 70 k,improved technique helped,ring dips were no too bad,siezed up a couple of times,but just pushed through it.

17:41

M/19/5'10/74kg

as rx'd apart from did hang power cleans

22:34

13:13

CFWU 3 rounds of 10
- replaced OHS with Single Leg Squats
- Used Thick Green Band for pull-ups instead of thick blue band

Burgener Warm-up

WOD: For Time
65# Power Cleans, 15 reps
30 Bench Dips

65# Power Cleans, 12 reps
24 Bench Dips

65# Power Cleans, 9 reps
18 Bench Dips

65# Power Cleans, 6 reps
12 Bench Dips

65# Power Cleans, 3 reps
6 Bench Dips

Time: 11:17

Bench Dips performed with feet up
Only used 65lbs due to sore lower back from back technique on DLs last week.

as rx'd

7.26

Totally cherry picked.... Ring dips are getting much better since I learned to kip them. About 4 months ago they really slowed me down.

m/41/182

scaled to pack level: 115 #, and did reg. dips w/ about 1/2 on gravitron

22:02

As Rx'd 17:23 but that included stopping and telling a couple of onlookers what I was doing..... They had no ideaa what it was or that I was going for time and just kept asking questions.... It was a good opportunity to show the unknowing what this is all about. but alas, they didn't want any of the kool-aid.... said it looked to "hard"

WHAT!!!!! it is supposed to be hard
Have a good day fellow crossfitters
Hooah!

F/26/105lb

scaled to 75lb because of a sprained wrist.

ring dips w/ 75lb power cleans- 11:43

My body is destroyed!!

Any helpful suggestions on how to kip better in the ring dips??

27/6'8"/220

13:19

17:27

With 135#, and 155# for the last set.
18:45. Set a new PR with Ring Dips on the first set, busting out 15 in a row.

14:28 as R/X

145#
6-6-3-3-3 11:33
115#
12-9-6-3-3 13:30

Used 135# for power cleans and did half ring dips half assisted ring dips

26:09

M 205/6'1
15/12/9/6/3 PC
90/72/54/36/18 Dips

22:38

CFwu

Subbed 55lbs for PCs; 112lb assist on 1:1 sub of bar dips.

15:00 (roughly--accidentally stopped watch doing dips)

--

200

12:25

subbed 115lb power cleans and did normal dips (1.5x prescribed reps)

probably could have done 10-15lbs more on power clean and 2x dips

Scaled power cleans to 109#
22:52

Scaled from 155 to 135lbs and did 1:1 ring dips for reg dips.

11:27

pack: sub'd 75# for PC, 1:1 dips on grav at 6 with full ROM

~19:00

M/25/75"/210

Scaled power cleans to 115#
Did assisted dips w/ 110#

24:57

regular dips x 3 for ring dips

22:17

Broken sets with everything. WOW another great workout.
135# power cleans as rx'd
bar dips as rx'd(no way I was doing 90 dips that first set)

Accidently stopped my wrist watch somewhere during my workout so no idea on time but probably around 20 minutes.

25/m/6'1/195

10:35 RX... Ring dips killed me, I need to work these

11:45 as rx'd

work on ring dips

m/48/180

28:52

ring dips too an eternity - sore shoulder is still affecting pushups and dips, but I loved this one!

Thanks

6:48 rx'd

31/M/265

155# cleans
regular dips
23:58

m/ 26/ 205 lbs./ 74"

as rx'd:

13:39

Need to spend more time on the rings.

29/m/218

as rx'd: 8:27

14:45
135# power cleans

F/34/5'2"/147

85# power cleans
band assisted ring dips

16:40

I used 135 lbs for the power clean, and I did regular dips.
did this one at station 4
17:45
tito
kirk rangel

M/24/5'10"/150

22:53

17:28 with bar dips 1:1

11:17, as rx'd

M/32/5'8/148

Scaled PC's to 135lb and did weighted regular dips instead of ring dips(25lb)

19:31

Roo

22:20 but I only did half the dips on each set. Dips have always made my sternum pop... weird huh?

Todd m/36/5'10/160
As Rx'd
17:40

Teri f/36/5'7/153
95# PCs, jumping ring dips
20:00

wu: row 1000m, run .5 mile, 50 double unders

For Time: 20:14

subbed 135 lbs on power cleans

I feel like I'm curling the bar up as I fatigue. Keep working the cleans.

George M/40/5'8"/160

Scaled Weight: For time 105# (instead of Rx'd 155#) Power Cleans and Ring Dips in these rounds: 15/30, 12/24, 9/18, 6/12, 3/6.

26 min.

First time using my new rings in a WOD. The rings are so versatile!

No rings today so did regular bar dips.

155# power cleans from floor each rep.

14:24

49/m/143
6:13
5:40
3:58
2:42
1:21
TL-19:54

26.m.6'4''.225lbs

No rings, so subbed 3*1 for dips--that sucked: 90,72,54,36,18.
And, for some ungodly reason, I thought the first set of power cleans was 30 reps. Figured it out at 24.

As modified, and screwed up, 29:40. My triceps and chest are going to be done tomorrow.

17:43

Jeff @ home
9:58

Charity
115# PC
14:13

M/32/190/6'

Sub'd 2*1 bar dips for ring dips (no rings)
Cleans from the floor each rep

28:00 flat

PC sets broken as (10+5,4*3,3*3,3*2,3)
dip sets as (6*10,8*6,6*6,4*6,2*6)

The dips are what slowed everything down. Going deep each rep I was getting fried by the second round. Didn't anticipate the power cleans being the easy part of the workout.

M/ 30/ 6'2"/ 188

as Rx'd

*shoulder problems...gotta let heal now*

9:14

135# on first
125# 2-5
subbed parallel dips
second time doing CnJs. felt it in my lower back on my release so i went for 125. 115# was the highest ive done before.
reps as rx'd 32:47
shouldve used my legs more on the catch.. wouldve shed a ton more time. ive got a volleyball game tho so i thought id save them.

Subbed 135# Hang Power Cleans

38:25

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

10:37
Not the best effort. I will be taking a week-long break to try to get my mind and body right before the hammer comes down and the qualifier training picks up.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

33/m/210/6'5"

Screwed up and did hang power cleans, really slowed me down. Once I got tired I had very little momentum to get get bar up and took too much rest. Wish I had done full power cleans.

28:54

1/13/09

Power Clean 115lbs
Assisted Dips on Cybex Machine #12 (64lb assist)

33/m/6'/196

As rx'd
14:00

lets do the math kids, there's 135 reps in this workout. Lets say you took 9 min. thats a rep every four seconds! A powerclean from the floor done right takes a couple seconds. I dont want to stir the pot but come on people, this workout in under nine minutes,and your dips were parallel? That would be impressive to see!

Did this workout and added legs next:
1 round for time:
225 pound squats 15, 12, 9, 6, 3
walking lunges 30, 24, 18, 9, 6
for a total time of 39 mins. Ouch!

24-18-12-6 / 12-9-6-3 of bar dips and pwr clns in 10:55

Scaled
8/6/4/3 reps of 155# PC, alternated with
16/12/8/7 reps of bar dips

4:22

90lbs (just getting back into it)

12
10
8
6
4
2

10 pushups in between.

Used 135# for the cleans.
8:12

Much faster than I thought I was going to be. My recovery on ring dips is much improved. I used to be busted down to singles after 10 or so, now I was stringing sets of 5 together consistently.
Could have used 155 on PCs but wanted to take it easy on my traps as they are still not 100%. Felt good, hopefully they will still be good to go in the morning.

as rdx'd
11:10

m/32/178#/5'10"

11:59 as RX

19:10
135# Cleans

As rx'd

18:40

I enjoyed this workout

m/31/5'11/177

M/23/152 GregAwu

Hooray for bumper plates. Had to use 35+25 on each side for 165lbs but was probably still faster than if I had to deal with putting the bar down "gently".

165lb Power-cleans x 14
Ring-dips x 30
165lb Power-cleans x 11
Ring-dips x 24
165lb Power-cleans x 9
Ring-dips x 18
165lb Power-cleans x 6
Ring-dips x 12
165lb Power-cleans x 3
Ring-dips x 6

20:42

30m/156/70"

subbed 135# cleans

20:06

32:30 w 115# power-cleans & bar dips vice ring dips

M/22/165

subbed 2 std dips for 1 ring dip

23:01

15:13, bar dips due to lack of rings.

Accidentally did hang power cleans instead of full cleans, probably made my life a little more difficult. Good WOD.

Sub'd 3 bar dips for 1 ring dip
otherwise as rx'd.
Power cleans were no problem.
The 270 bar dips, however, got to me a little.
22:37

bw253.0
clean from floor each rep
subbed bench dips (feet at same level). 16:27.

I've been trying some of the workouts on this site since early last year, but only recently have I really gotten serious about the diet and really trying to do the workouts more regularly. All I have to say is, WOW. I really thought I was in pretty decent shape before, and now I realize that I have a very long way to go. For all of you who do these workouts "As RX'd" on a daily basis, you should be proud of yourselves. Someday I hope to be able to do the same.

11:50

subbed dips for ring dips

forgot to add to my post that i subbed clean and jerks for cleans since I had to make up a couple workouts. i feel sufficiently destroyed. just now trying the paleo diet. damn veggies and meat drove up my grocery bill twice of what it normally is. there is a price for everything i guess. stupid recession...

24:15

Had some issues with some people at the gym taking my clamps while I was doing dips, but it was resolved. Also, only did 125 on the power cleans. My shoulder is bothering me and I think it is the catching motion from the cleans and front squats.

29:18

11:42 a day late.

Could have been faster but I had to stop and cut off a callouse that had ripped (new one after yesterdays virtual shoveling workout.)

155# power cleans ring dips
15 1:56 30 1:24
12 2:35 (cut calouse) 24 1:06
9 1:36 18 1:01
6 :49 12 :41
3 cleans and 6 ring dips :30

M/29/6'3/175

13:34

Used 95lbs

CFWU x 3
as rx'd
6:12

M/19/5'8"/150

WOD as rx'd: 19:11

sub'd 135#
regular dips 1x1
16:35

subbed 155lb for 135lb otherwise as rx'd 9:31
Semper Fi.

sub'd regular dips 1:1

13:57

135# power cleans
bench dips 3:1
24:17

m/48/175

19:30

155#
regular dips

Scaled 100#, standard dips
18:22

oh boy chief
very tired, fist day of preload

37 minutes
full weight
did 3 reg dips per 1 ring

your turn

Wow that was fun, painful but fun.
Used 115#....27:14

8.17 as rx'd

M/41/5'11"/190

scaled and modified as follows:
15-12-9-6-3
125# power cleans
ring dips

18:??

F/38/5'6"/140

85# power cleans and band assist ring dips (not an official band, but it works).

13:42

about 15 min. had a hard time going full depth on the dips.

25/M/6'3"/195

65#, cleans, working on form
assisted ring dips

17:01

no rings so regular dips

16:45
used to 135 on power cleans so 155 was challenging had to rely on more form for the high reps

11:14

22/M/5'9"/158

10:43 AS RX'D

GOOD STUFF

14:55 got my but kicked by the ring dips...I was wondering could we do the cleans below the knee to count I did them from the floor? or were we supposed to them from the hang?

i felt like junk this evening.
95lb pc
regular dips

reps as rx'd

as rx'd: 15:50.

155x15
90 Bar Dips - 913
155X12
72 Bar Dips - 1822
155x9
54 Bar Dips - 2523
155x6
36 Bar Dips - 3029
155x3
18 Bar Dips - 3243
*Note to self - If you don't have rings next time you read this slap your self

16:29

regular dips
14:40

rx'ed
10:31

12:07 as rx'd

Piece of cake. Should've been sub 10 but I paced myself. Really fun though. Would've been easier with real bumper plates!

M/37/185/5-10
As Rx'd
14:54

For time:
155 pound Power clean 15 reps (8x7)
30 Ring dips (15x15)
155 pound Power clean 12 reps (6x4x2)
24 Ring dips (12x12)
155 pound Power clean 9 reps (5x4)
18 Ring dips (12x6)
155 pound Power clean 6 reps (4x2)
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

First time trying out my new rings. Pretty exciting. Went hard at the begining and then recovered more at the end. I should break 14 next time. Watched stopped during second set of dips so I added 1:30 and started it again when I got off the rings. Now that I have a feel for it, I really liked this one. Wished I had bumper plates so I could have gotten a little bounce, but was getting strange looks simply doing this in a very small space at the gym. Most folks were nice enough to not try and squeeze by while I was flinging the weight. :-)

m35/168/5'8"

20:41 as rx'd

form on power cleans was suspect towards the end, but I got it up there!

24 minutes on the nose

Had to walk about 150 yards from the PC to the dip station.

Also, you people are crazy if you think 3:1 is a valid sub. I would MUCH MUCH MUCH rather do 1 ring dip than 3 regular dips. Hell 2:1 is probably a little excessive even.

As rx'd

16:20

Heart Rate decided that it would creep above 170bpm on a few occasions. Need to workout close to an AED!

as rx'd

time = 10:51

m/41/212

19:15

did double the number of standard dips.

F/28/170/56kg

Cleans 4Okg, dips on bar

19:48min

As RX'D

12:16

dumbell cleans and 150% bar dips

forgot the important part, time: 30min

12:37, subbed regular dips.

Did first 10 PC with 65kg, then 60kg from there on. Regular dips. t = 17:42

M/30/6'/215

subbed 135lbs

16:25

as rx'd

21:31

Did jumping ring dips and really worked on getting all the way down to full ROM , so more like a negative.
Used #75 , for me that was just right.
Total time: 17:48
Lysa

48/m/190

As Rx'd. 19:57

And just noticed that I did cleans at 21,18,15,12,9...not as RX'd. I'm an idiot

sub 45/50 lb DB's and bench dips, took 10 mins
stuck in Hyatt.
wu=30 min elliptical lvl 16 hills

M/25/193/6'1"

Pwr Clns as rx'd
gym was crowded so did 2x elevated ball pushups for ring dips
30:15

M/31/5'9"/165

Subbed 135lbs bar. And a crummy bar at that. I have a non-Olympic cheapo bar that is bent from being dropped. So when I do cleans, the weights are actually slightly off-center.

21:42

(Completed 11/14)
11:50
Subbed ring dips with close-grip bar dips (on overhead parallel pull-up bar in squat rack)

WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Did at 40kg and band dips.

Time 17 min 2 sec

Time would have been quicker but had to chase someone off my bar and try and retrieve my band each time. Was a bit frustrated by the end. Funny he did not try the 70kg bar that was also being used.

Good Fun (back was sore after)

M/46/5'9"/175

Did 135lbs and used rings.

23:56

Killer on the wrists

CFWU 10-5-5

37:48 as rx'd

As rx'd

18:30

15:30
135# and rings as rx'd

as rx'd

18:38

16:16 as r'xed

subbed 95# power cleans, should have done more but really working on form. also subbed regular dips for ring dips.

11:08

M/31/190

11.26

Ran 2 miles to warm-up. Hard workout.

7:25

m/41/165
Rx
12:32

@thegym

scaled to 135# power cleans...

15:12

Scaled to 95lbs power cleans... First time ever doing them..

11:48

16:31

second round suck some serious butt

m/24/6'3"/180

21:45

Didn't have bumper plates so I had to be slower on the cleans. Also didn't have access to rings so I did bar dips.

19:41 minutes

A- 8:46

c- 8:30

no weights on cleans. No rings, did bar dips between two sturdy chairs. supported negatives with legs about half way through.

18/M/150

Rx'ed

11:55

Great wod

No rings, otherwise as Rx'd

A very slow 23:30 - too much rest.

72.5 kg cleans

31:00

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

30:59

done at crossfit after running 2 classes

opted on 105 as modification. Should have gone 115, maybe 125 but that would have been about maxed. first time doing cleans where my hips actually hurt instead of my lower back. progress is good.

ring dips as rx

about 12:30. forgot to write time.

m/28/185
subbed 135# cleans and bar dips for ring dips
15 and 12 rds in 7:41. My lower back twinged on the start of the 9 cleans rd. Between less than perfect technique and yesterdays virtual shoveling my back couldn't take it. I'll have to go back to the drawing board on my olympic lifts.

M/230/33

As rx'd 14:10 Dips Dips Dips

Hello! My nam is David from HUNGARY.

My time:

As Rx'd

18:52

For time:
70 kgs Power clean 15 reps
30 dips
70 kgs Power clean 12 reps
24 dips
70 kgs Power clean 9 reps
18 dips
70 kgs Power clean 6 reps
15 dips
70 kgs Power clean 3 reps
12 dips

22:57

#95 power clean + regular dips
10:09

m/184/27

10:48

17:00 did 5 power cleans at 155 the rest at 135.

34/M/190/6'

Week off, resting injured back

As RX'D
13:45
Power Cleans unbroken. Much easier than I expected. Now if only i could get my ring dips faster.

47 - 6' - #210

As RX'd:

14:22

Rx'd
Sta 7 outdoors hard. Late wod 18:30
keep bar close on pwrcl
9:40

135# power cleans
regular dips
15-12-9-6-3
25:00

m/46/181
CFWU 2x15
Rx'd 14:05

This one hit two of my weakest exercises, cleans and ring dips. I scaled the cleans to 132 lbs (60 kgs) 36:20. Cleans seemed to improve as I went along. Been working the ring dips a bit lately so they weren't too bad.

Made this up today

CFWU (pus and dips on rings, ghd sus)

Started as RX'd, but I couldn't clean to save my life today (very frustrating, since I've been doing good with it lately) so had to lower the weight first to 145lb, and after still failing more times than succeeding I lowered again to 135lb. Still messed up a bunch, and I'm not totally sure what my problem was. Ring dips were easy as pie. 24:38 :(

Better luck next time.

I sub'd down to 50kg (110) and did bar dips

8 mins 48.

approx 45 min

scaled to 95 lbs on cleans
did dips on parallel dip bars - 1 ring dip for 1 regular dip.

had to break the cleans and dips into mini-sets to get it done.

the dip bars were occupado for last couple sets so subbed pushups 1 : 1 for ring dips.

on set 3 subbed last 4 dips with pullups

my goal was to finish the workout, =) hooray !!

When I started a few months ago I was typically scaling to approx 1/3 of the workout, now I'm getting em finished.

my last time doing cleans I did approx 70 lbs, so increased by 95 lbs. I need to be careful cuz I tend to screw my back if I'm a little sloppy on form.

modified
bar dips

18:40

25:04

17x145 90 reg. dips
15x145 75 reg.dips
12x145 60 reg. dips
10x145 45 reg. dips
7x145 30 reg. dips
5x145 20 reg. dips

Used the 3 to 1 substiution rule; ate up alot of my time-oh well. Did extra-because used 10 lbs. less; form got better as I progressed-surprisigly-tough but worth it.

135 lbs for power snatch was the right weight. Form needs definite improvement. Be technical in warmups next go round. Time was over in approximately :20 (keeper's watch stopped).

34/M/190/6'

Came back to this after resting back, couldn't stay out for a week. Back feels better after WOD.

Rx'd

10:45

regular dips,

10:45

subbed 2x bar dips for ring dips

22:20

70 kg
tok vanlige dips (50-40 30-20-20)

Brukte 13 55?

cfwu x 3

did bar dips with no extra's
form needs work on cleans but did rx'd weight

approx 23 minutes

115 lbs on the power clean
regular dips
pc 15
dip 30
pc 12
dip 24
pc 9
dip 18
pc 6
dip 12
pc 3 dip 6
21:00

45/M/156#

13:17
happy with technique, maybe could've got a bit faster

24yo/m/5'6"/155

As Rx'd 12:58

M/36/148

@ home, scaled to 135#, ring dips as rx'd, 17:50

135LB Power Cleans
Regular dips subs

1344

m/6'0/188/44

10 25# med ball cleans
5 x 75# power cleans
5 x 95
5 x 115
1 x 135
1 x 145
1 x 155
F @ 165
1 x 165
1 x 170
F @ 175 3 attempts - very very close on the second attempt. Still a pr though!

WOD
15 135# power cleans, then 90 dips (parallel bar)
12 pc + 72 dips
9 pc + 54 dips
6 pc + 36 dips
3 pc + 18 dips

18:29

m/30/160.5

as rx'd

16:11

f/25/5'9/139.5

15 80# power cleans, 30 bench dips
12 pc, 24 dips
9 pc, 18 dips
6 pc, 12 dips
3 pc, 6 dips

13:43

pack
115 power cleans & ring dips

15 PC, 30 dips

12 PC, 24 dips

9 PC, 18 dips

6 PC, 12 dips

3 PC, 6 dips

20:23

95# cleans and dips on the bar
10:03
Pukey was near....

155 pound Power clean 15 reps 18:51
15 dips
135 pound Power clean 12 reps
12 dips
145 pound Power clean 9 reps
9 dips
145 pound Power clean 6 reps
6 dips
145 pound Power clean 3 reps
3 dips

used 95 pounds and had broken sets

only did upper 4 sets and 2x regular dips

Took about 45 minutes

18 min. Used 135 lbs. Had to do jumping/negative dips on the last half of each set, starting with the round of 18.

scaled to 60kg:

21.17

25 min

No WOD - acute bronchitis.

M 35/224

@ HMC on Medic 10. no place to hang rings or do dips.

did Grace instead. second time doing it. one of very first crossfit workouts back in April08.

as Rx'd 2:52 ( PR by over 30sec.)_

135 pound Power clean 15 reps
30 bar dips
135 pound Power clean 12 reps
24 bar dips
135 pound Power clean 9 reps
18 bar dips
135 pound Power clean 6 reps
12 bar dips
135 pound Power clean 3 reps
6 bar dips

16:47

135 pound Power clean 15 reps
30 bar dips
135 pound Power clean 12 reps
24 bar dips
135 pound Power clean 9 reps
18 bar dips
135 pound Power clean 6 reps
12 bar dips
135 pound Power clean 3 reps
6 bar dips

16:47

scaled to 45k bar. Ring dips killed me

17:46mins

13.41
115# and bar dips

28/m/185

as rx'd: 9:27

21:27

as rx'd

24:01 as Rx'd. People kept trying to talk to me during my workout today, so annoying. I gotta work on ring dips, they slowed me down.

m/36/6'4"/97kg

11:56

Lifted off 3rd block (still recovering from DL's)
Dips on b.extn machine

Porch
Option B:

For time:
135 pound Power clean 15 reps
30 Ring dips
135 pound Power clean 12 reps
24 Ring dips
135 pound Power clean 9 reps
18 Ring dips
135 pound Power clean 6 reps
12 Ring dips
135 pound Power clean 3 reps
6 Ring dips

28/m/155

*105 pound power cleans

26:23

rx'd reps
rx'd weight
2:1 bar dips for ring dips

25:17

13:45
95 lbs. and regular dips
sets of
9 & 18
6 & 12
3 & 6
add one set next time but stay with 95

as rx'd
11:32

30-m-170

16 20 as rxd

Late post; completed on 15th january 2009

30-m-170

16 20 as rxd

Late post; completed on 15th january 2009

MGySgt. USMC M/47/6'2"/203

As Rx'd

26:44

OooRahh CrossFit

47/M/184
135 lbs power cleans
regular dips
26:48

Scaled to 95#'s (back is jacked up). Ring dips were tough!
Me
14.01

Lou
19.08

Great workout... Cleans from the floor & shared rings:

AL - 20:03
Taylor - 17:04

BW 170

As rx'd

10:24 ish

Ring dips caused muscle failure

135 lbs. 19mins

subbed 105 lb and 3xregular bar dips

25:38? (watch stopped a few minutes into the work out)

m/23/150

m/39/5'4"/142

20:56, 135 lb power cleans

brukte 15:12...

25:30

Set the rings lower so I do not have to jump into the starting position.

Jennie: 27 F 165# 5'9"
For time:
105 pound Power clean 15 reps
30 Ring dips
105 pound Power clean 12 reps
24 Ring dips
105 pound Power clean 9 reps
18 Ring dips
105 pound Power clean 6 reps
12 Ring dips
105 pound Power clean 3 reps
6 Ring dips

Time= 16:47

m/35/5'9/175

CFWU - 3. No dips. 12 pushups 1st 2 sets instead. Superman. Burgener.

20:42

Cleans felt a little better. Extension in calves & hips pretty good. Be sure to keep butt low at beginning of each rep.

scaled to 135lbs
last four sets used chair to assist ring dips

48:21

105
bar dips
30.10

sub'd:
115lbs PC
bar dips

9:58

16:20.
Power cleans - 135 lbs
Dips - two for every muscle up (60, 48, 36, 24, 12).

M/24/168lbs

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

As rx'ed 6:58 a little painful, but great WOD

subbed 115 for 155 lbs since 155 is my 1rm.

11:15.08

Love my rings my girl got me for my bday!!!

33 yom 207 lbs

Did first two rounds. 19 minutes

Used 135lbs. having clock trouble but it seemed like it took a long time. Did most cleans 1by1 and dips in 3 sets each.

23 minutes
Scaled to 120.

Ring dips slowed me down big time. Next time try 135 on the cleans.

M/35/170
21:30
RING DIPS CRUSHED ME
EJ

36:30

#105

bar dips
90
72
54
36
18

M/52/6'/180

17:35

15 reps @ 135
12 reps @ 140
9 reps @ 145
6 reps @ 150
3 reps @ 155
#860

I know I did this one and did not blog it, F-ck, I did this as prescribed in like 16 minutes. My lady timed me.

Have Fun, Train Hard,

Billy

33 yom 208 lbs

Did 155 squat cleans and regular dips First two rounds=19 min. DNF

Power Cleans #95
15/12/9/6/3

Bar Dips
60/48/36/24/12

18:53

36/M/158/5'8

as RX'D but Power clean 165 pound (75kg)

time 22:04

27:34

Meyer-15:17
Edler-21:00
H-22:30 w/ 140 lbs
s- 22:00 135 deadlifts 2x bench dips
g- 23:41 95 lbs/ reg dips

Not as RX:

135 PC's & 30 LB CWT on Smith Machine for dips.

17:47

00000000000000000000000
30/m/165/5"6'
As RX'd
22:46

at rx
18:10

44/m/167

As Rx
18:08

Cfwu x 1 w/ double reps
Wod
Sub'd 135# hpc's
19:39

M/31/6'/178

13'46"

@rx

Matt - 135 lbs. 19:30
Rachel - 35 lbs. 19:00
Tim - 65 lbs. 18:00
Bev and Nick - bar 19:00 & 18:30