My arms are going to bleed again from the straps rubbing off my scabs

Damn...My rings are due to arrive on Saturday. Guess this will be my last ring WOD not rx'd

My boy Max on the main site! Awesome! And the love handles look bad ass!

Let's do this!

This sounds fun :D I'm actually pretty excited for this one, probably hit it up first thing in the morning!

Awesome! Just got my new rings cannot wait to use them. Slick and i are gunna tear this one up

Thanks for the running interval debates today, guys. Many good tidbits learned from the discussion.

Max is beastly! Who else can say they did a TGU with a full grown man?

Have you seen www.heatherbar.com? 4 blocks of pure tasty deliciousness.

I just made the switch to start doing CROSSFIT STRENGTH BIAS program. I've been looking for a program like this to increase my strength, while keep my metcon ability. I listened to CF radio 31. This method is proved without doubt by the 'lab rats' whose results are posted in the CFJ article that correlats with this radio episode. Jeff Martin and the CF community are really onto something

darn...i was hoping legs again...not.

I hate to sound cranky but i was specting something else i think i'll sub again hate to sound like this...

Love crossfit love the community

Seems... Fun!

just like to point out that there were 32 comments last time this workout came up in '04. its cool to see how much this community has grown. gotta love this one!

Ben

I just checked out the heatherbar website. It sounds good but $5.00 per bar is super pricey!!!

Am I doing something wrong that causes the rings to tear up the outside of my arms just above the elbows?

No. A box squat will not wreck your knees. If done correctly, it takes all stress from your knees as you do not get the stretch reflex in the bottom of the hole.

Dave Tate is a stud who hits bombs.

Thank you! No legs!

Hey crossfiters..... Check out this video. As "non conforming atheletes" I know we will all get a kick out of this.

http://www.youtube.com/watch?v=jYsra-xVnVM

Steve, comment 13 "Box squats will wreck your knees"

Why?

To me, a well executed squat is just that, does having a box under your butt make a difference?

Have Fun, Train Hard,

Billy

10 rounds of 4 muscle ups anyone?

yee haw baby
stoked to get my sweat on.... again
today was killer
a friday bead is just waht i need to kick off he weekend

Eric- "Welcome to Strong Lil Pony in the Kitchen" LOL that's awesome. It made me laugh too, I could totally see it.. I'll wear my "I'm a Lil Pony" t-shirt with a CrossFit apron and black workout pants, with Rage Against the Machine or Angels & Airwaves in the background. We'll be like JroCK & Jeannie in VA beach, but in a kitchen 'stead of a box. I can take everyone food shopping and show them how to eyeball portion sizes and convert food labels into zone parameters...ah, we can dream, can't we?

So glad I have been playing on my new rings all week. This is going to be really hard, but I am up for it. Can't do it as RX'ed yet, but heck, i'm doing it, by hook or by crook....

GIDDY-UP!

Max,
Looking strong!
Welcome back!

Firedave comment 16, the rings tear up the outside of my arm at the elbows.

Yup, I have seen this before. I see it with the kind of rings that have straps that go around the outside of the top of the ring. Tyler Haas rings have a place for the strap to go through and it leaves the outside of the rings smooth. I have seen people tape that part of the rings where the strap goes through and other strategies to smooth the edges of the strap with limited success. Most people use a three quarter or long sleeve shirt and that usually works pretty well. Many people change their technique and roll out their wrists slightly at the bottom and that seems to work well. Me personally, I have two sets of Tyler Haas rings and they are almost too smooth sometimes and I loose my false grip coming down from muscle ups. Hope this helps :-)

Have Fun, Train Hard,

Billy

#24 Strong Lil Pony
Seriously! We HAVE to do it sometime lol. Even if it's only 1 episode. If we can come anywhere near the hilarity that JroCK and Jeannie put out there I will be thrilled. And the fact that you listen to Rage AND Angels&Airwaves...i now love you even more lol. Now it's time to put those rings to use! :)

Question: I do not have access to rings... Substitute recommendations??

Getting up early to jog the, oh so sore legs loose... This is my third day doing Cross Fit WOD's. Can't believe I have been missing out on this!!!

Perfect to implement Kipping. Will be the first time I use it for a WOD. Just figured them out the other day, will definitely make a difference!

Do Work!

#20 MACK
That video is nuts. Dammit...I wanna do that!

My husband is having surgery in the morning to reattach his adductor tendon in his right groin. He hasnt been able to do many of the wods involving lower body since his injury last week, and has been very frustrated. When I looked tonight and saw the wod was up early, AND was a wod he could do, I encouraged him to go do it! It may be awhile til he can do anything after tomorrow, so....... 10 rds as rx'd, 40 yo hubby:
11:48
probably take me twice that with all those darn ring dips! Good luck everyone!

MACK
Thanks for that video! That was awesome strength and body control!

Thank F@rk upperbody my legs are killing me!

Guess I'm going to have to do this one at lunch. Can't wait! Gonna do the pullups on a door, and the dips between the forks of my forklift. Wish I could post pics of that one!

Perfect! I'm getting my new rings in the mail tomorrow, then I can do this WOD in the evening. Woot!

Captain Crunch 40 muscle-ups!!! That sounds intersting bro

10 PU
30 dips
ten times for time :D

cant wait

Awesome CFJ Video, Dave Tate! I am going to start box squats as soon as I can Back Squat again!

Thank you, Dave.

Question: Does anyone have experience using crab crawls and bear crawls for any length of time?

I have been playing around with them and they are wicked, especially the crab crawl. I seem to recall bear crawls mentioned on some affiliate sites, but not on the HQ site. Any thoughts?

http://www.youtube.com/watch?v=gThYSYSmLIo&feature=channel_page

did this today... good times

quick question, when it says "for time" with multiple rounds, do you mark the time for each round or the time to finish the whole workout? Or even keep track of both?

I'll stick with Rip

yes no more legsssssssssssss!!!!!!!

"quick question, when it says "for time" with multiple rounds, do you mark the time for each round or the time to finish the whole workout? Or even keep track of both?"

Comment #41 - Posted by: Sam at March 26, 2009 9:20 PM

The whole thing, one time, from start to finish. Some people keep track of each round and the total too, but that's too much writing down for me.

Geez Mack (#20) - I can see it now, the new CrossFit Games pullup standard: Hips to the bar.

Hey cap't crunch, what time are you wod-ing tomorrow? i would like to see those muscle-ups! and then i can use your rings too!

Patjshaz and Herm,

Thanks for the shout out yesterday.

I'm going to sit this one out. My elbows are sore from striking this week.

Good luck guys.

And girls.

300 dips is reeeaallly going to burn

Just intro'ed a guy to Crossfit the other day with Lynne and Karen... He's hooked. Can't wait to hit this tomorrow. No rings so subbing 3-1 for the dips on a bar. Should kill the arms before the weekend.

Can do!

14:14 ... mine might be the first time posted, but it's definitely NOT going to be the fastest!

Back ... yet again ... did some serious damage to myself with "Murph" 9 days ago. Had to rest up and recover.

Going to get my groove back now, I hope. It's been rough sailing lately!

S'more ... catching up on old news, but congrats on the little girl! You're entitled to sound cranky: you no longer sleep! Welcome to the world of parenting. I'm sure you've been told by many already, but take it easy on yourself for a while.

Cheers all!

Buddy Effort with HM1 D:

14:01

This is going to suck.

yesssss. on QRF but ill have to find a way to the gym for this. just gotta stay in ACUs.
Thanks coach

Thanks TonyTheChiro fatherhood is tough but is the best thing that ever could happend to me...yeah bro poor sleep make anybody a little cranky haha!!
It's GREAT to have you back with the crossfit family...big hugs bro!!

In hotel gym, short on time. Modified to
8 rounds:
10 strict pull ups
10 weighted bar dips (+15lb)

27:01

#45 Cynthiaj
LOL, don't say that please! If that happened I'd have to take yet another year to get enough balls to attempt to qualify

#50 TonyTheChiro
Nice to see you post again! Sorry to hear you're jacked up. I know you helped me tons when I did that to myself, so I hope you can use all that knowledge you have to heal yourself up as well!

Does anyone know a crossfit affiliate in London?

m/23/6'/170lbs

10 rounds...

10 PUs (strict)
20 Dips (regular)

27:25

Felt like I strained something in my pecs, man were they tight. So did 2 to 1 sub, and barely. Did "Murph" and "Lynne" few days ago, so may not have given my shoulders/pecs enough heal time. Oh well, got it done. Luck!!

CFWU

Subbed bench 10 dips & pushups for ring dips, had to scale pullups to 5

1 - 01:03.052
2 - 02:31.428
3 - 04:05.136
4 - 06:33.912
5 - 08:27.144
6 - 11:14.092
7 - 13:22.300
8 - 15:01.332
9 - 16:36.072
10 - 18:43.636

24m/6'/180

As Rx'd
15:30

as rx'd

13:48

gee those ring dips killed me

Tony the Chiro - great to see you back

f/25/5'9/136

due to time constraints, scaled to 10 rounds of 8 pull-ups, 8 bench dips

15:07

41/m/176cm/71kg

As rx'd

13:48

Ring dips broken after round 3.

When I started CF in 2006 I would have never believed if somebody had told me that pull-ups in sets of ten will feel somewhat "user-friendly" someday. Of course I lived in the flat world of strict pull-ups back then and had no idea about kipping.

CFWU x3

as Rx'd

13:59

m/30/160

as rx'd

13:14

had to perform nearly strict pullups due to the contraption I was on. If I kipped too much, the sucker was going to fall apart.

CFWUx3-no pull ups/push ups/dips

WOD NOT AS PRESCRIBED: right shoulder will have nothing to do with dips of any kind..looking forward to shoulder specialist on Monday...cortisone shot 3 weeks ago has done little to nothing.

10 rounds of 10 pull ups 10 push ups

Kipping pull ups- no breaks any round

chest/legs to deck in push ups broke at #6 round 8,9,10

TIME: 5:30

Crank 'em out everyone!

no rings so regular dips
time : 15.24

ahhh yes cant wait to do umm like a million freaking dips cause I am dumb and haven't bought any rings yet... so whats the medical term for "arms ripped out sockets??" lol

Boyz lets kick it!!

yesterdays WOD sadly was performed on a treadmill due to rain....LAME!

I want that full video has anyone watched it yet? does it go into greater detail?

As Rx'd 8:52.

Subbed bar dips for ring dips 2:1

Time: 23:02

as rxd 17.03
then tabata squats for being weak minded on the running yday. got 120(pr)

As RX'd: 16:52
Sets broken after round 3.

Strong Lil' Pony and Eric Gohl,

You guys are too cool for school! you've got to let me know when you get THAT show going, cause no dout I will be one of the first tuned in! HEY, WHEN you two put this togehter (everything, Lil' Pony, starts with a thought and a dream...including CrossFit! So HELL YEAH it's okay to dream...)J and I can be your food testers....you know, you guys are doing all this shoppin and eyeballin of blocks, pushin eachother around in the carriage at the local food mart,...then when you cook the food, nice presentation and all, J an I will be the ones that say "Oh...Oh...OH this looks deeeeeeeeliscious..." As the camera pans in close and we make the "oh so good face" "Oh...oh OH oh My....this is wonde..oh...erful..."! LMAO! I want to eat you Pony Gohl Food~!

~J~

M/25/185

As Rx'd

20:11

I ran 14 km on tuesday at the time of 1:14:40.

Before I started exercising by the Crossfit program I ran the same way at the time of 1:28:40. After I started Crossfit I barely run, only when they tell me to. Thank you Crossfit for this great program.

7:50

Male/27yrs/6'0"/178lbs

10 rounds for time of:
10 Pull-ups
10 Ring dips

5:52 Rx'd

800m Run x5

2:29
2:26
2:29
2:33
2:25

Was pissed that they all weren't sub 2:30 so I did an extra to make up for it.

Is 3 to 1 dips substitution really a fair sub?

I've heard of some who say "yes," while others say "no" that ring dips are nearly the same as regular once you learn how to balance on the rings.

Are weighted dips a better sub? If so, to what weight or what portion of BW?

Fit mom,

you are a mad lady.. good work!

As Rx'd:
10:03

Dang it I was SO close to being under my 10 minute goal! Grrr, next time it shall be mine. Broken sets of dips are what got me, poo!

#69 OneFastBird21
The CFJ video more or less just goes into detail why Dave Tate prefers the "box squat" (to parallel depth) over what he calls the "olympic squat" (our default, hips breaking knee depth). It also goes into some detail on box "padding" where you sit your butt down and how it effects the rebound off the box. No demos thus far, hope that gives you an idea!

#74 JroCk
LOL YES! Man I wish I had a bunch of extra cash sitting around to travel to you guys and create that little project! With all our fantastic collection of ideas combined, and a cameo by yourself and Jeannie...it would most definitely be at the very least a 1-hit Crossfit wonder lol :D

38/m/242

19:40

As Rx'd

22:25

I sucked arse on the ring dips!!!

10:00 - assisted pullups / jumping dips
L - subbed body rows / jumping dips

28/6'8"/217

14:46

300 dips sounds like a killer time to me, I don't have my rings today...ouch I'm going to be sore.

FitMom, I am humbled...I struggled with kipping pullups, and had to scale...you are amazing.

as rxed
20:10
all broken up
right arm bleeding.
tgif.

27M 6'5" 222#

15:18 as rx'd
just got my rings in the mail yesterday and was excited to this workout posted this was my first time using rings ever

Um, before commenting about box squats, watch the video. Education fellas, education.

Q: I have great ROM on bar dips, tiny baby jesus ROM on ring dips. What should I do for today's WOD?

I have been scaling BrandX pack, have done a few porch levels (usually by accident). They suggest ring dips for porch, bar dips for pack, scaled down to 8 reps 'stead of 10. I think I am ready for a leap up to the porch with the big doggies and ponies for new WODs like this. If I come to one I've done before, I will scale back to pack to get a true comparison.

JroCK- I had visions of pushing Eric in the shopping cart in the produce section LOL There is a very steep hill behind my supermarket. We could make up a WOD where we load up my cart with a few 40# bags of dog food (for my whippet/lab Piper) and some 25# bags of cat litter (for my calico Zaida). Push that sucker up the hill- thrusters with the bag of Beneful...then what? getting the cart back down the hill is dicey, what with wobbly wheels and all LOL

32 comments total in 2004! Anyone still here from that era? Hat is off to you!

m/5'3"/160/29

rxed

11:00

eric gohl--nice time dude.
rookie, s'more, onefastbird21 nice time and tear it up boys!

M/33/155/5´9"

As rx´d
14.45

Pullups done with a combination of kipping and blue band asst. Ring dips done with toes on a box.

24:42

30:30
Had to run 100 meters between stations (PU's/Ring Dips) back and forth. Ring dips hurt!

Subbed bar dips for ring dips 3 for every 1...
300 dips sucks

26:34

m/24/5'6"/160

9:24
ouch!

Scaled to:

10 pull ups
10 regular dips (hands to pits).

If I had rings here I'd do them, but the last time I subbed 4:1 for ring dips I really jacked up my shoulder. Not going through that again.

15:23

Done immediately after a squat, shoulder press, power clean work out.

comment #13 from steve

"Box Squat will wreck your knees"

No it won't Steve!

warm up
3 round 10 18 lbs wall ball
30 40lbs situps
20 40lbs back ext

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

time12:13

WOD - 19:46 (ouch) [50y/m/10st12/70"]

Has anyone here ever tried Stemulite. Comments/suggestions?

M/40/6'3"/208

23:50

subbed ring dips for x3 bar dips.

Used assisted "gravitron" type machine.

Boy do I need some rings.

16:57
41y/m/5'5"/137lbs
rough w/o!!!!!!!!!!!!!!!

18:02

Comment #39
"Question: Does anyone have experience using crab crawls and bear crawls for any length of time?"

They do bear crawls quite a bit at Brand X. You could ask this question on their forum and I'm sure you'll get plenty of info.

on weight assist machine (70#) with 10 pullups, 10 dips:

23:23

Has anyone tried using the one-hand attachments that you use with a cable machine, for ring dips? Just clip a cable to them, swing it over a bar, and do ring dips that way? I don't know if it would work or not.

#78 JacobSZ

wow.

M/39/200/5'10"

10 and 10
As rx'd:
14:45

Did my first two sets (20 mark) in just over a minute. At 50 the monkey jumped on my back, was at 50 in just over 5 minutes. It was all up hill from there. At around 70 could only do 1 pull up at a time, was pretty good on dips tell last set (did ring dips due to no dip bar).

bw 165

subbed reg dips for ring dips

13:50

+ 24 lb weight vest

sick day

I've got some make up work to do tomorrow

12:54 with 10# vest

All pullups unbroken. First round of dips were unbroken and the rest were 4/2/2/2 or 3/2/2/1/1/1 or whatever they happened to be. Lost count on the dips a couple of times, might have done 5-6 extra...

Tough WOD on the arms!!!

jumping ring dips (full range of motion)
working on kipping pullups (can only string 4 together)
26:01
damn, wanted to be below 20 min.

M/31/5'7"/167

9:42 Rx'd

149 5'7.5" 34 yom

10:58 as rx'd

sick yesterday- less than no energy today and that was before i even began wo

I was going to do 8 rounds of 8 pull-ups and 8 ring dips. Seeing as how I hadn't done ring dips in several months, 100 ring dips seemed unwise.

Penn State's Rec Hall "fitness" room has a high pull-up bar on one side of its rack pair at the far end of the room. This rack has, surprisingly, several sets of bumper plates down to 5 kg, and it has this curious mesh wall separating it from the dumbbell rack area. Almost as if they don't want to the dumbbell crowd to see any Olympic lifting going on. This small area is the nearly the only redeeming feature of the entire gym (State College's options are limited).

I thought that high pull-up bar would be a good spot for my rings, and it was. I set them up and was about to start my scaled WOD when an older, managerial-looking guy poked his head around the mesh wall and looked at my rings. He left without a word and I started the WOD. After the second round, he re-appeared and politely explained to me that the rings constituted outside equipment and were therefore not permitted because of liability concerns. I asked, and this rule even extends to jump ropes in the "fitness" room.

While I can't say that I'm too surprised, I'm certainly disappointed. At my old gym, the University of Washington's IMA, we got away with all that and more, and there was probably a dozen folk doing or dabbling in CrossFit. Not so at Penn State. East Coast, West Coast?

When's this CrossFit thing hitting the mainstream? ;-)

#91, Strong Lil Pony

That's a no brainer, you have the rings, use em. YOU CAN DO IT!

Yay- my first WOD since Monday!! Still have the cold but feel much MUCH better!! Pony - i would TOTALLY watch your show w Eric :) !!! Tks for the emails yesterday. Should make my Sunday cooking extravaganza fun!

#40
Matt Wichlinski,
you are a bad MOFO! awesome videos on your channel, I'm now a subscriber who will be challenging myself to do some of the wods you have on their.... that box ohs, to bench to back up movement was sick!

16:34

used regular dip bars
spent more time walking back and forth at gym between stations

M/162/26

7:58

Still struggle with ring dips!

14:02 & hating life a lot.

33/5'7"/150 lbs, by the way

C: 18:50, 1:1 bar dips

Gym is closed for spring break until wednesday next week... gimme some outdoor stuff coach!

Ugh!!! Hate yo train so early...felt weak today i just sleep 2 hours s'morelle is confusing night by day hahaha!! She is giving us tough battles =)...

Give the best that i had (not so much) hit it as rx shoulders to rings to full extension pull-ups chin up the bar

6:25 felt exhausted need the rest and the SLEEP

Love the crossfit family

Big hugs!!!

9:22

12:05rx

Didn't do so well for this WOD today.

Did 5 rounds as Rx'd. And the last 5 rds I used assistance band to do the ring dips.

20:36

My hands was hurting so much to hang on to bar which make it difficult to do pull-ups today...not so sure why!!!

This dude feels no pain

http://www.youtube.com/watch?v=pfsTKfUT-RQ

31/M/190

as rx'd

18:12

34/m/197

1st post after a spring break with no facility
As RxD 11:28

39/m/190
as rx'd
11:59

"040601" was my very first CrossFit workout and I haven't looked back since. It is as refreshing today as it was on June 1, 2004 when I proclaimed, "I finally see the light!"

Sorry for posting off topic..... I have a question about DC shoes. I have seen them advertised. Do any of you wear them? If so, do you do Crossfit Mainsite WOD and Crossfit Endurance WOD in them? Thanks.

strict pullups, otherwise as RX'ed, in the mechanic's shed at WH.

14:55

Still no rings.

This is going to suck! I can't wait!

Did first 50 dips on rings, then switched to bars.
19:40.

Bars will have to do! Looking forward to this one!

Thought I had recovered from Lynne this workout showed me I had not.
as Rx'd: 10:24

Rx'd

8:42

as rx'd
20:40
still not back from knee surgery
lots of work to do

@ #134

DC shoes? DC makes skateboarding shoes. If you want to do the WOD in them... I guess you can?

Giving myself an extra rest day for the level one cert at rainier tomorrow. I cant wait. I ran into a great quote the other day that i thought was awesome " What would you attempt of you knew you couldnt fail"

Drink the KOOLAID
Roach

this was a good one, felt strong up until round 9 for some weird reason.

as Rx'd 9:32

f/27/145

used band for pull ups & dips

16:34

to exchange dips for ring dips, what is the proper number of dips per set?

16:46 as required...just tore open my hands from pullups i hope tomorrow is a 10k run or something not involving my hands

M/35/178

29:41

all dead hang pullups

25/m/5'11"/205

11:24 as rx'd.

5 rds
9 hang squat cleans 155#
3 rope climbs legless

Rx 21:22

8:29

11:47 as RX'd

A mix of strict and kipping pullups (no breaks on any sets). Strict pullups done chest touching bar, kipping bottom of throat to bar. Still can't hold the bar with the right hand due to the healing cut/smashed area by the thumb, but my fingers can handle the short pullup sets.

Ring dips done very strict and slow with no body english. Just able to keep the ring off the healing area. First three sets with no breaks; two or three breaks on the remaining sets.

Shoulder feels OK with these short sets of kipping pullups and strict ring dips.

12:53 rx

26/5'9"/138

14:48 as rx'd

Pull-ups unbroken, rings dips broken a lot!

27/5'5"/120

13:25 as Rx'd no help. missed goal of 10 min

21:10 as rx'd.
Did 30 muscleups yesterday so that definitely impacted my time.

20 rounds of 5 31:45

38/m/179/5'9"

8:32 Rx'd

13:33

If the goal with the box squat is not to increase work capacity, then is it to increase strength through partial range of motion? Or, is the goal to increase "torso strength" (midline stabilization)? And, could you not achieve the same by doing partial range of motion heavy OHS's?

29/m/185

11:38

Video footage indicates perfect ROM and far too much rest time.

M/56/165

16:10 as Rx'd

Comment #160

It does increase work capacity as would any form of squat would (front, oly, cambered bar, etc). The goal of the box squat is to activate the hamstrings more than a conventional oly squat. It also mimics an olympic pull, because of the pause at the bottom you have static overcome by dynamic force. Watch the video again and if you want more info and can not wait for the other videos. Do some research and look at elitefts.com or westsidebarbell (louie simmons). You'll find all the info you need and why some say its better than a conventional squat.

17:08 with ring dips

33/M/6'00/180

14:36

www.CrossFitStickers.com

as rx'd

16:24

ring dips kill me

34/F/126

Scaled 7 reps... regular dips:

12:05

had to use regular dips @ 3:1

100 pullups, 300 dips, 30 minutes....

CFWU non standard,

As Rx'd PUs/Rings

21:51

sub 20 should be my goal for next time.

M/50/5'11"/174

As Rx'ed 23:06

Pull-ups all unbroken, ring dips LOTS of breaks.

S'more,
That is an unhumanly outstanding time!!! way to go brother!

Had to play with this a bit as I'm on vacation.

Not safe to do kipping pullups in the cable crossover.

10 rounds:
10 strict underhand grip pull ups
20 Bar Dips (i think 3:1 ratio is a little too much)

Time...around 30 minutes

27/03/09
M/33/181/76
As rxd
11:31
Why did I think this sounded easy? Will I never learn?

M/27/6'0"/185

7 sets of 7 each, for time of 18 minutes, lot's of room for improvement

Finishing up the 10th week of CrossFit fun!

Rounds 1-5
10 pull ups, kip with pink band assist
30 bench dips

Rounds 6-10
10 pull ups (went to blue band assist for rounds 7-10)
10 push ups

26:44 oy, lots of room for time improvement next time around

Plan to do the running tomorrow (telling lots of people that today will get my a@# out running tomorrow, lol)

F/41/5'4"/145

f/32/5'4"/130

25:20

All pullups chest-to-bar and full depth to lockout ring dips. Those were slow.

Hey peeps, happy Friday!

No rings in the garage gym...boo.

Instead: We shoved a 15lb med ball in a backpack and did fifty pull ups. Also tried to simulate the motion of a dip by using 40# dumbbells and did kind of a pulling motion, as opposed to a push-press. Weights started at my sides, then did a dip and drive pulling the dumbbells up as high as I could, toward my armpits. Did 50 of those too.

Never Quit!

As Rx’d

16:19

22:08

Subbed 20 regular dips in each round bc I don't have access to rings.

As Rx'd
17:14

11:35 as rx'd

M/25/6'1/175

WOD: Subbed 1 regular dip for each ring dip

27.30

Had a huge pump after this WOD; felt like a bodybuilder or something.

Time: 7:00 My pull ups are still box jump pull-ups.  I am about 2 inches from being able to do them from a dead hang with the band.  Almost there!!!   I have not been taught to Kip yet.    Dips were from a bench.  Not proud of this work out.  You can still tell I have Newbie stamped on me.

40 lb assist on pullups, 20 regular dips

unbroken save the last three sets of dips which were 2x10s

17:51

F/26/5'6"/120

50/50
9:37
Climbed hard yesterday - climbing hard today and tomorrow.

As RX'ed:
13:23

m/46/170

26:09

I subbed 2x bar dips for ring dips

25/m/164

had to make up 800 repeats today.

2:47, 2:51, 2:56, 3:01 - 3.5mins rest inbetween

last time my slowest was a 2:48 but that was on a track. these runs were on the road with my gps. had to make a lot of turns and i was constantly checkin my watch so that most likely hurt my time. now im off to do the pullup/ring dip wod.

33/m/215/6'5"

22:18

10 PUs / 10 Ring Dips as rx'd

Time: 8:54

Ripped up my hands pretty good on that one!

48/m/6'/199/week 20 CF

Two things I stink at...sigh. Did the first 5 sets AMRAP with no assistance.
Pullups were 5,4,4,3,4...Ring dips were 2,2,2,2,2.
Last 5 sets were all sets of 10 with jumping pullups and 1 band assisted ring dips... 17:47.

Greetings all,

You are receiving this email to confirm your status as a volunteer for the Southwest Regional CrossFit Games Qualifier at Hell's Half Acre, May 2nd and 3rd, 2009. This email will also be the first of several scheduled updates prior to the Qualifier.

On behalf of Tucker, Jeremy Thiel, and Dutch, we are honored to have you all on board. Your offer and efforts will help make this the best Qualifying Event in the world.

As of this writing, our event has sold out all available competitor spots, and we are now identifying and assigning staff positions. A volunteer briefing has been scheduled at GSX on Friday, May 1st at 6pm, just prior to the Social Dinner. The briefing will cover specific assignments, judging/movement standards, the three selected WODs, medical plan, etc.

We want to make certain that each of you get the opportunity to watch and support your friends, and loved ones compete, and we will spare no effort to make sure that happens.

We now have two things to ask of you.

Item one, we need your t-shirt size for your staff shirt.

Item two, we need more volunteers, particularly those willing to judge. Please spread the word.

Thank you all for your time and consideration. I sincerely look forward to meeting and working with each of you at this first of it's kind event. Please email me or call with any questions or concerns you may have, and we will get you taken care of.

Please respond by Friday, April 3, 2009.

Respectfully,

Mike Deavers on behalf of Tucker, Jeremy, and Dutch
GSX CrossFit
http://www.southwestcfregionals.com/ (WFS)
http://gsxcrossfit.blogspot.com (WFS)

45/M/154#

8:54

22 mins. Subbed regular dips for ring dips 1:1. A little shaky with the arms after this one. Almost spilled all my water.

I get an intense burning feeling in the middle of my chest after I do dips. I think it might be a pulled muscle. I stretch it out and it tends to go away for the time being, but it has been around for a few weeks. Any tips on how to clear it up? I would love to try and do more work on the rings, but the pain is even worse when I am on them.

CFUW x 3

Scaled to:

10 rounds for time:

1. 10 x Jumping Pull-ups (first and second set were kipping)

2. 10 x Assisted Ring Dips

19:00

M/39/6'1"/249

17:19

F/38/139ish/5'3"
Pack:
10 rounds for time of:
8 Pull-ups
8 Dips

Only got 8 rounds in until I had to leave to get back to work.
Done in 19:51. Pretty sad lol. Majority of time was spent recovering between 2-3 dips.
Just came back from a week's rest.

New Fitness Director at my Y is a CrossFitter! How awesome!
Hi Dorinda!

Good god do I need a rest day.
Scaled BrandX PORCH !woot!...steppin' up....

10 rounds
8 ring dips, on toes, knees down and forward
8 PUs, knees in 0.5" band (harder than feet in)

11:50

Post goof off: handstand holds, man, I am really getting better at these :) jumping into kips. I am determined to get them!

Thanks to all re: recipes. being in the kitchen is a *joy* to me, as is CrossFit. So glad I can blend the two.

C'mon lay-days... lessee see killer times!
GIDDY-UP

24/m/179/6'/2nd week

10 rds of 10 pullups and 10 regular dips.

15:10

m/21/145/5'7

as rx'd:

12:24

S/f

M/38/6'2"/196

Easy 5K
29:16

Dan's Warm Up
500 M Row 1:43
HSPU 10
Muscle Up 5
Burpee 25
Double Under 70

8:03 as Rx.

#163
I will look into it further, but accepting that it's goal is to strengthen the hamstrings, it does so at less than full range of motion. So, by lifting somewhat less weight a greater distance (Oly squat) you can achieve more work. Seems to be increasing hamstring strength in isolation which presents a functionality problem unless you're talking about sitting on a toilet which the majority of the world does not do; they squat oly style over a hole.

#171 KevinClark thanks brother i think that marby i'm overtraining have fever since i finished the wod...reemember to sleep well brother

as rx'd

12:40

Count me in, am up for the fun. Bought some new rings and would love to get started with them asap. Just can't wait. :D

@ Comment #183 -davis-
Hey there doll

Who cares if you're a noob? We ALL were! Go slow, be patient/ kind to yourself (post WOD! during the WOD you have to unleash holy hell on yourself) You are a kick ass tough mo-fo if you are crossfitting. End of story.

Just hang tight. Are you using BrandX scaling? Start low, work on FORM first!! then on your way to faster times, then scale up to another level, again work on form and lowering times... this is NOT a race, and its not about comparing yourself to anyone else here.

Forget about being your own worst critic- thats crap. You are your toughest competitor now. You vs you. You go up against what you *were* what you did in the past, and now you will see what you are *becoming* and what you *are*... you will shine girl!!!

Came to the realization just recently, post-WOD of course, that I am the woman I always wanted to be... so glad I know that at this early age of 37... some people never to get to realize it...:)

First almost real day back since I hurt my back almost three weeks ago. I also got my rings! Let's just say I got it done.

@ Comment #183 -davis-
Hey there doll

Who cares if you're a noob? We ALL were! Go slow, be patient/ kind to yourself (post WOD! during the WOD you have to unleash holy hell on yourself) You are a kick ass tough mo-fo if you are crossfitting. End of story.

Just hang tight. Are you using BrandX scaling? Start low, work on FORM first. then on your way to faster times, then scale up to another level, again work on form and lowering times... this is NOT a race, and its not about comparing yourself to anyone else here.

Forget about being your own worst critic- thats crap. You are your toughest competitor now. You vs you. You go up against what you *were* what you did in the past, and now you will see what you are *becoming* and what you *are*... you will shine girl.

Came to the realization just recently, post-WOD of course, that I am the woman I always wanted to be... so glad I know that at this early age of 37... some people never to get to realize it... :)

I suck, had to cut this to 6 rounds because strapped for time, 2:1 bar dips on first round, 1:1 thereafter. 12:45

43yom / 148

11:50 as rx'd

30/m/5'6"/162

16:16 RX'd with 45# weight

28/m/197 lbs

3rd WOD ever. Getting use to Cross Fit but loving it!!!!!!!!

Modified from Rx
Assisted Bar Dips
Jumping Pullups

9'37"20

#207 - well said Pony!!! :)

M/19/5'11"/160

Finally got the butterfly kip down
Pull-ups were no problem, Ring dips took forever

24:24

17:21 rx'd

GO PONY GO PONY!!

Love you strong lil pony you go lady

Scaled to 5 rounds.

20:00.

16:21

19:34

Pull ups unbroken, dips broken.
Maybe 5 beers at lunch wasn't such a good idea, nah, it was worth it. Does modal domains include a belly of beer?

16:23

m/38/190/70"

CFWU x 3, reduced PU and dips

WOD as Rx:
9:46

First three rounds unbroken in under 2 min, then it got fun.

m/35/5'8/151

WOD as rx'd
10:25

Got tough quickly!!

23yom/68"/180lbs

as rx'd 21:27
what's going on in my life!?!?

m/40/168/65''

6:58

sub'd pushups for ring dips due to a shoulder injury.

M/22/72"/170

16:32 as rx'd

this is one of those workouts that you think you'll just BAM out and then end up doing dips in sets of 2.

14:33 WTF I got spanked too! Not at the gym just by my slightly competetive, gloating work out buddy. This was supposed to be my work out(stamping feet kicking gravel)
BTW sign me up for the 1st annual New Jersey dog food thruster shopping cart races. It could be the event coach said we have never seen for the games this year.
Ill get you manana...Malo espanol para ti S'more

M/35/168/5'7"

Warmed up with 2 rounds of 1 mile run:
6:53
7:08

weight assisted pull ups and bar dips
13:58

21:44

Modified and scaled

10 Rs of
5 PU
5 Bar Dips

M/27/72/190

17:50

11:31
Towel pull-ups
Ring dips

Assist with both PU and dips

17:40

Thanks Alli big hugs bro and of course bad english =)

38/6/181

as rx'd

13:38

oops 13:28

16:22 as Rx'd

First set fully unbroken, then dips in broken sets of 2-3 reps. Pullups unbroken for first few rounds, then 7-8 reps unbroken on all other rounds.

as Rx'd: 19:16
Last 5 sets of dips were ouch.

#202 - What i took from the video is that using the box allows for a higher weight and greater recruitment of hamstrings and glutes. Yes, any squat involves tremendous midline stabalization. His "quote" was that a 400# oly squat doesn't transfer to a 700# powerlifting squat because the guy can't stabalize the weight but the 700# guy can get into the hole and do a 400# oly squat.

# 57 JRo
Yes, London has a crossfit affiliate...crossfit London...owned by Andrew Stemler...great trainer...CF Level 2...there is also another cf gym opening in London near london bridge tube station.

18:06 as RXd

as rxd
12:37

as Rx'ed 22:25

m/37/76/190

Easing back onto the pullup bar as the forearm tendonitis seems to be fading. Nice and easy on the jumping PUs, bar dips (still hurts a lot on the rings).

15:30

F/36/5'2"/108

warm up: Run 1 mile

sub'd: band assisted PU and bench dips

10 rnds
10 pull ups
10 bench dips

18:34

Commet #134 I recently switched over from regular running shoes to using my Dc shoes I skate in to do the website workouts when needed. If I don't need to be jumping or running I will choose to use my adistar weightlifting shoes. But anyway I find my dc shoes much better then my regular running shoes because they are flat bottomed and wider then normal running shoes so my feet don't blister when I do long distance runs.

22/m/142

as rx'd w/ 20lb vest

time - 12:58

As Rx'd

13:30

Good times!

33 yom 220 bwt
bike 10 miles to gym

I don't know if it is the combo of Karen and Lynne earlier this week or what but had to change wod because it felt like my left pec was going to rip in half when I did ring dips.

10 rds of:
10 pull-ups
15 double unders
time: 12:58

bike 10 miles home

M/27/195

7.5 rounds (because callus started ripping):
10 pull-ups as rx'd
10 bar stool dips (no rings yet)

Plus a workout derived from the Gym Jones website:

1:
3 rounds
7 x hang clean + 7 x push-press @ 95#
2 min jump rope
2 min rest
5 min intermission (including last 2 min)
2:
2 rounds
8 x front squat @ 115#
2 min jump rope
2 min rest
5 min intermission (including last 2 min)
3:
4 rounds w/ 25# DB each hand
15m farmer carry
15m DB bear crawl
15m OH carry
1 min rest between rounds

as rx'd
15:00

M/29/6'4"/198

As Rx'd

13:05

Intensity suffered due to poor strength on ring dips.

32/m/160

cfwu x2

subbed 1 bar dip for ring dips.

14:08

33:09

subbed 30 regular dips per round for ring dips

5 rounds 8 reps
5 rounds 5 reps 24:33

28 m 175 5'10.5"
as rx'ed 9:29
Piss-that was much more difficult than I anticipated...Aiming for sub seven and again goals way too high...

21:40
Br Dips weighted with 1 pood Kettlebell.

Pull ups were super easy. Might as well have timed 100 straight weighted dips.

#219 Nolan:

I like where your head's at.

As Rx:14:53

My sub WOD: 10 sets of:

10 Pull-ups/Jumping Negatives
30 Parallette Dips/Body in L position with feet elevated 10" on top of a footstool

Time: 25’08”65

The parallette dips really killed my arms. I could not finish any sets without stopping, except maybe the first one, I really don’t remember. I was able to do 7 or 8 pull-ups the first set. I tried to do regular pull-ups to begin each set, but after around the 5th or 6th set I was unable to and I went straight to jumping negatives.

sub bar dips
13:30

unbroken rounds

finishing up previous WOD
5x3 front squats 179,179,189,189,194

4x800 as 2:53, 2:48, 2:45, 2:41.

Great effort across the board and excited about getting those 800's below 2:30s soon!

Day behind. 800M splits, details there.

subbed HSPUs or ring pushups for ring dips (depending on equipment availability); added a set of 10 kb swings, 1.5 pood, each round; took a leisurely approach to resting up, did not keep track of time. 15 minutes is a good guess.
Need to go ahead and order my rings, already.

Good stuff, Maynard.

Anthony (M/30/170)

10 rounds of:
10 Chinups
10 Ring Dips

Time: 7:25

My first 4 rounds took less than 2 minutes, but I knew I would hit a wall at that pace. Slowed down to something more manageable but probably could have pushed harder to get sub 7.

cfwu

ring pullups ring dips 10X10

14:58

totally blew out the arms. Rest is needed.

25/m/5'11"/177
As rx'd
20:53(PR)

17:45

Bar dips with cheat band, smallest one...

Ugh - I have got to get rings. Yay 300 dips...

first 4 rds in 2:03............this did not end well.total 13:01.metabolic punch to the face!On these type wods should we build a sustainable pace or go 100% as long as possible,where would i benefit most in the long haul?any advice is welcome ,im normally a ring dip dymano,but it was absent after rd 4.

I'm a month into crossfit and I think this was the last day I am doing a workout without timing it---I don't think there should be any rush for intensity at the expense of proper form and adjustment. That being said, I think I am now ready to start the clock. Yeah!!

m/30/5'8/158

22/m/6'0/190
24:30
Broken Pull Ups

3/27/2009
cfwu x 1

10 rounds:
10 pullups
10 ring dips (sloppy and singles for last few rounds)

11:22

15:50,

I tried to do one round a minute. 1-3 I was averaging about :40 a round, then the load got to me. Oh well, someday.

7:34 Rx
Nice One!!!

CFWU (MUs instead of dips)

As RX'd: 11:22

Decreased lung capacity due to illness was a serious factor after 3rd round. Can't wait to be recovered.

Take care!

M/43/185/5'9"
As Rx'd 14:30
Pull ups unbroken
Ring Dips 10,10,5+5 for sets 3-10

21m170

as rx'd: 14:57

Up until round 6, I was blowing through them at ~:40. After that, my chest sloooowed me right down. Stupid ring dips.

M/30/70"/197

25:00

M/47/6'/184

10:08

only completed 7 sets, no stopwatch and had to run upstairs for every dip set, clock was about 15 min. Should have done more....

As rx'd.

11.29

10 straight sets.

As rx'd
9.40

3 day wrap-up
legs sore for front squats and 800's, today's WOD was great!

will be at working security at Real Fest tomorrow, check out Realfest.com

rx'd

12:28

RX'd 7:15

21/M/6'/170

6'3"/200/34

Rx'd
Week ring dips
18:03

51 yom

WU: 2000m row mod+ effort. Time 8:30.7 @ 2:07.6/500m avg

Scaled with Iron Woody band assisted pull ups and "self spotting" ring dips (SSRD), i.e. my toes stayed on the floor and I only pushed as necessary to complete the dip.

Comments on each round:
1 - 3 reg pull ups + 7 med band assist / (SSRD)
2 thru 3 - 10 med band assist / SSRD
4 thru 10 - 10 heavy band assist / SSRD

Time - 21:53.9

Then, after a short rest, some "ring play", including trying to figure out how to use a band to assist with ring dips (failed miserably), body rows, incline ring push ups. Probably be sore tomorrow.

46/182

Opted for 40 Muscle Ups for Time: 8:59

Hit the first 30 in 6:28 which is a PR for 30 for time. Just kept going to finish out the 40.

47 / 175

18:47 as rx'd

m/ 26/ 200 lbs./ 74"

As prescribed: 18:03

Did this two hours after the 800m runs from yesterday. I'm a bit tuckered out.

11 46 crappy time

20:30

First day back in 1.5 weeks due to shoulder/forearm bullcrap.

Probably gassed myself more than was necessary but I was too excited to get back into it.

9:59 as rx'd

13:26 with chest to bar pull-ups

age 19 bw 170
8:02 as rx'd
failed on my last dip. otherwise woulda got under 8 mins. i was pretty pissed

17:01

100 pullups and dips left me feeling uninspired. I did death by burpees. 1 burpee the first minute, 2 burpees the second min and so on.

15 rounds completed with 13 burpees completed in the 16th round. 133 burpees in 16 min. Good workout.

19:09

Didn't kip for either pullups or dips though, I'll kip next time though

M/46/6ft/200

11 minutes

m/30/5'10/205

subbed HSPU's for ring dips
15:08

trying to work on flexibility in my wrist so my rack position improves.

m/27/6'/190

Had to sub BW (195lb) bent-over rows for pull-ups

9:18

No WOD today. In ATL airport and en route to Level 1 cert in CLT. Pretty stoked. I have been working out in a globo and now my garage. Can't wait.

RicT

10:56 as rx'd after CrossFit Warm Up

M/20/5'11/147

20:21

Football team crowded the gym, subbed bench dips for ring dips.
No kip.

M/39/175/6'

As Rx'd 11:07

As Rx'd with 20lb vest (just got it today, had to try it out!)

21:26

As rx'd 14:16

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

As rx’d: 16:26
Foam roll after

As rx'd: 24:30

Slow, but I think I may have tennis elbow...

5 x 5 x 10
no time

A few *

m/6'3"/195/40

as rx'd: 16:57, ring dips were broken after round one. Sucks when you can only muster 2 or 3 at a time.

CFWU x3
3.1 miles Nordic Skier

WOD
:12::50

Shared the bar for the 1st 5 sets. Arms are smoked.

Get some, Go again!

21:54

7:52
as rx'd

13:54

Technical difficulties had me running back and forth across the gym to go from rigns to pullup bar.

Jodi (F/30/112)

10 rounds of:
10 Chinups
10 Ring Dips

Time: 12:43

all chinups unbroken...all dips broken...hahaha!!

30:39

m/19/5'8''/142lbs

as Rx'd 7:42

23/M/6'3"/205

20 Bar Dips instead of ring dips...Wish we had rings where I teach.

10:18

To #16:

The reason you're arms are being rubbed raw is because you are bracing them against the straps. This is passable, but undesirable technique as you're not getting the full benefit of the instability of the rings. There are articles in the Journal about ring supports that you should check out. Good luck!

24/m/175

as rx'd

12:13

14:10

AS RX'D: 7:10

F/37/124
all ring dips except first set with skinny, 1/2" band to get full ROM/depth. otherwise, as rx'd:
14:20

M/43/6'0"/175
as Rx'd only 2nd time using rings.

Question for anyone:
How do I prevent rubbing my forearms off using the rings?

20:00

as rx'd: 19:26

except for round 1 & 2 each set broken in 5's.

6:12

as Rx'd

19:38 first four sets did on rings finished out on regular dips

subbed 2:1 bar dips
kipping pullups

14:45

As Rx'd

10:39

Had to break the last set into sets of 2 ring dips. All PU's unbroken. Really fatigued on last dips.

As Rx'd:

12:10

Pull ups went well, ring dips are killing me. Will add some standing military press to work on my shoulder strength for HSPUs.

24/m/178

Very slow day!! 2:1 dips (sub'd bar for ring)

PU all unbroken!

time 31:44 HORRIBLE!!!

my dips suck!

Managed the first 5 rings dips without assistance. Then switched to black band assisted. Still took FOREVER for the dips. Pullups unbroken until round 7.

30:49

cfwu
bwu 45#

oly sup trng
5 x [3posC + PP/PJ/J]

WOD sub 5 rnds
10:05

subbed 20 bar dips

34:38

As rx'd 12:10

Strong Lil Pony-
Way to kick butt today! Looks like we already have an audience for the cooking/grocery cart games video lol. We seriously NEED to make this happen somehow someway. Just think, we could be featured on the mainsite and be Crossfit Celebrities for a day! Oh my dreams come true... :)

fat tony-
Good work today man! It starts off so easy! And then...not so much lol

s'more-
I am convinced you are not human. Cyborg or android perhaps, but human...nuh uh. Not with a time like that given your sleep deprivation. You're the man

Playoff Beard-
You gotta get yourself some rings buddy! Not only are they good for WODs, but they're so much fun to play around on too! Backpack pull ups are always legit, way to step it up there!

M/45/5'11"/192

26:30
Dips crushed me

As Rx'd:

25:39

This is the first time I've managed to finish all the prescribed pull-ups, even though I had to start breaking them up into smaller sets past the halfway point.

I think I'm going to have nightmares tonight where all that happens is "Can I work in???"

Mark
as rx'd 11:34

Theresa
Kipping pull ups
small band ring dips 25:30

As Rx'd

19:34

m/38/5'10"/170

As Rx'd
12:19

Ring dips really are something else

32/m/#230
rx'd 15:11

48/m/190

As Rx'd. 22:20. Ring dips r killin me.

13:48 as rx'd
Pullups unbroken, dips were killer.

pack
8 pull-ups
8 dips

16.31

19/m/161/5'11"

What a great 3 day cycle. Thanks coach. Hooray for rest day.

As rx'd 16:09 ring dips are killer.

Now to watch sweet 16. Go CATS!!!!!

Boy, do I ever not like ring dips.

As rx'd...12:29

18:07

9:02 as rxed
m 21 180 5' 9"
man i got a crazy cramp in my chest right after this one
great wod

I decided that since i suck at ring dips i'd do my own metcon...big mistake

10 ohs 95#
10 pullups
10 pushsups
7 rounds

19:30

38M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups & dips); 95# bench press, 20 reps.

As Rx: 15:26.

Cool-down: PNF of hamstrings.

subbed 30 dips for 10 rings dips, which is exhausting to say the least!! (300 dips!!)

32:14

damn.....
M/5'11"/193/28

As rx'd
15:28

Ryan M/22/185/5'10

8 rounds done in 32:05

Josh M/19/175/5'7

10 rounds of 5 PU and 5 ring dips 17:51

12.33

BFKs are so much more efficient - Paul

As rx'd:

9:06

Should have gotten under 9 but I completely lost the ability to do dips on the last set.

0:46
1:08
1:27
1:50
1:49
1:51
1:57
1:53
2:02
1:58

16:46 total

subbed bar dips

got stuck on the low pullup bar, impairing kipping

25:45, but damn. 95 pullups. 10 ring dips. 90 ring dips with my toes on a box behind me. 5 pull ups skipped due to SEVERE HAND INJURY.

As Rx'd:

12:50

Love this one.

Long run tomorrow.

f/135/5'6"

Subbed out the pullups due to shoulder injury with Bent Over Rows with 20lb DB's & did chair dips, don't have rings. So all subbed out but did do 10 rounds of 10 and 10. Time: 9:20 Arms were still smoked afterwards.

16:23 at home

CFWU, then
Squat,5rep: 245,265,295,295 then

10:29 WOD a rx'd (wanted sub 10 so bad!)

then
Shoulder Press,5rep:125,145,155,165
Deadlift,5rep:275,315,345,365
nearly pooped myself.

ps: Never try to "mix in" a WOD into your lifting routine. I tried to today since the PU bar was busy so I went ahead and did squats. sucky

later,
b
m/32/5'8-1/2"/176

First time on this one...

10 pull-ups (butterfly)
10 ring dips (assisted)

12:51

15:57

Subbed ring push ups
17:57

4:57 as rx'd

* goal was 2 rounds per minute, to beat my brother in law who did jumping pull ups and jumping dips in 5:38...

20 min

as Rx'd did the pull ups on ladder cage at work, and have my own rings. Pull ups unbroken, ring dips not so much.

40/m/185lbs

Ken C.

The Retroincatabultor rocks!

m/42/163/6'

as rx'd: 17:01

as rx'd 25:25

as rx'd

time = 12:22

32:01

First 2 rds of PU as rx, after used 70LB & 80 LB assist

First 5 rds of bar dips 2:1 sub w/o assist, last 5 with 70LB assist.

10:43
My garage was to cold, I'll bet the bar was 35 degrees, that really reeks havoc on my grip during pullups. Can you guess where I started to breakup my ring dips?
rd1 :27
rd2 :33
rd3 :41
rd4 1:00
rd5 1:07
rd6 1:14
rd7 1:25
rd8 1:27
rd9 1:21
rd10 1:21

Started the day with another hour of reality snow shoveling. Suns up, snow is melting, tomorrow I'll tackle the 800 meter runs.

m/29/5'8/158

As Rx'd
14:49

done at crossfit in class

RX 16:04

pull ups were sets of 5 entire workout
Ring dips were sets of 3 or 4 95% of workout
range of motion legit on all

m/31/165

rx'd
8.13

M/24/160#/5'7"

I love not having rings

10 Rounds:
10 PU
Subbed 30 Dips for 10 Ring Dips (10 regular/20 jumping per round)

Time: 20:58

first time actually doing ring dips instead of subbing 300 reg. dips.
as rx'd ~25min

m/35/170

As Rx'd
10:07

5 rounds for time of:
7 12.5# Pull-ups
10 dips

21 min

d - 30m/180

13:43 as rx'd

chest to bar pullups

j - 35f/125

23:20 as rx'd

chest to bar pullups

#80 Thanks Playground Cindy! Looking forward to hangin' with you at the barbell cert. this weekend!!!

#175 MEL...so glad to see you posting! Your improvements since Jan. 18 are SUPER...keep working hard girl! :)

14:49 - arms are smoked

cfwux2

as rx'd
22:01

M/23/6'1/185

as Rx'd

9:33

23:52 (64,50)

Did yesterday's run in 21:21
Did today's pullups/dips in 4:30 with assist.
M/58/280

12:36

M/33/185

7:30
As Rx'd rings to pits every rep killer wod
getting the butterfly kip down pat love it!!

m/30/162

WOD as rx'd

7:03

Last set of ring dips form got a little weary but still managed to finish. Now to enjoy my victory with a day off. Good job today pebble and browler. Thanks for the motivation!

F/45/5'2"/126ish
am
bike to work 32:08
followed by today's WOD 18:02
first 3 sets of pull-ups kipping (1st set unbroken) rest jumping
ring dips done with feet on bench all broken

pm
bike home from work 41:09

9 rounds for time of:
8 Pull-ups
8 Ring dips

21:25

Pull-ups were unbroken but the Ring dips were murder! Started with 5+3 an by the end only 2 at a time (with help on the second one)

27m/6'6"/225

12:21 rx'd

34:29

55-70 lb assisted pullups after first 4 rounds
55 lb assited dips after 4 rounds

unhappy with this, been lazy for last week....

17:23, rings dips were tough, pullups were easy

10:42

Did dips instead, stupid globo gym hasn't heard of rings!

greg A warmup
Boz OHS warmup

15:00 on the dot RX'd

followed with PNF for lats & tri's, more OHS skill work, skin the cats

11:10 Rx

As Rx'd with the exception that I did not complete the final 12 pullups - approximately 30 minutes.

M/25/160

10:00 Rx

Barley WOD

As Rx + body armor + 2 stout beers.

10:47

as rx'd
19:45

9:20 but i did regular dips bc i don't have rings. i know i know. not as tough. still had fun though!

10 rounds in 12:40

17:18

23:01

1-arm, BWT-100# (gravitron assist)

34/5'8"/160

as Rx

15:52

Pull ups were unbroken each round but half way through i was down to one or two dips at a time.

M/32/6'2"/190

WU:
10 minute row @ 2334 meters
10 minute run @ 1 mile

WOD:
10 rounds for time
10 pullups
1 115lb clean
1 115lb shoulder press
10 dips (parallel bar)
22:50

10 rounds
8 pull-ups (40# gravitron assist)
8 dips (rounds 1-2 28# assist, 3-7 22#, 8-10 16#)
14:55

did it on lunch break
13:42 a rx'd
thank got for kipping or i'd still be out there

Russ/M/26/201

Rx'd 8:25

28:27
12:25 at half way point.
pullups broken.
all ring dips were negatives only...first time using my homemade rings.
heart rate average 151.

#66 Fit Mom - Are you kidding me?!? Amazing...

#175 Melinda - First kipping and now the pink band ~ Congratulations! I'll join you one of these days!

Have a great time at the bar bell certification this weekend, Kimmie and Russ! Learn lots to share at CFP!

Warm-up: 5 minutes on C-2 rower at leisurely pace

Scaled to Brand X puppies:
10 rounds for time of:

5 jumping pull-ups (full negatives)
5 jumping ring dips (full negatives)

12:07

F/59/5'6"/137

m/35/5'10/175

as Rx'd
16:41

Subbed ring dips for regular dips 3:1 - that's going to hurt tommorrow!!
10 rounds of:
10 pullups (less broken)
30 dips (better form)
31:41.67

22min as pxd.

ring dips killin my times

30 yom, 185 lbs

8:46 as rx'd

30/m/198

19:19 as rx'd.

as Rx'd
split time: 6:06
total time: 14:08

Subbed 20 dips for ring dips. No Rings.
10 Rounds
10 Pull Ups
20 Dips

18:12

10 x
10 pu
20 bar dips

17:52

16:55
Started off quick, quickly got tired

AS rx'ed 26:10

Was at total muscle failure quick for dips and doing singles after round 3-4

M/23/6'6"/185

Had to sub 3 bar dips per 1 ring dip

i.e.
10 Pullups
30 Dips

27:37

God it hurt so good, to the point where I ripped two of my hand callouses off and ended up bleeding by round 4. It was quite interesting at the gym, people staring at a bloody hand while I'm doing the WOD. =P

M/23/153 GregAwu

As rx'd: 13:53

22:05
sub: strict pull-up, parallel bar dip

m/24/145

as rx'd 11:40

M/30/70"/197

as rx'd: 25:00

band assisted dips...

10:54

Paul, what's BFK's?

M/39/5'6"/183

36:19

Either 85% of you are bionic, my watch is broken, or hardly anyone's doing ring dips. I probably could've stepped up the pace a LITTLE... but damn... under 15 minutes?! Really?! At 15 minutes, that's a dip or a pull every 4.5 seconds with no breaks.

Pullups were broken 5/5 with about 10 seconds rest between. Dips were broken as necessary... by the last round, I was doing singles and being miserable at it. Had to rest long enough to get even ONE out.

Ugh.

subbed 15 regular dips for ring dips, 31:56

subbed 3 reegular dips for ring dips.
3 rounds only.

as rx'd:

9:13

30:01

PU are pretty easy for me now, but I could only do 15 ring dips before I needed half a blue band assist. Used the full band for the last 30, and I was wiped out by the end and did the last five as singles.

47 - 6' - 210#

As RX'd:

13:31

Ring dips crushed me. Just ran out of gas.

As rx'd in 12:55.

14:50
First couple of sets, pretty much unbroken, then had to break up dips (mostly 4,3,3) and then started breaking pullups into two sets of five.

As rx'd: 11:37

m/20/162/5'9"

10 rds of 10 pull-ups/10 25lb weighted dips

26:44

wish i had rings! pull-ups felt good throughout work out but those weighted dips owned me.

m/39/5'4"/141

As rx'd, 17:10

All pullup sets were unbroken. Dip sets were all 4/3/3 after round two with some singles in the final round. A little resting here and there between exercises and rounds.

12:02
No Rings, sub w/regulr dips which were too easy.

CFWU1 - 5 pullups

As Rx'd 18:17

Pullups unbroken
Ring Dips broken after 2 rounds.
Done in AM
Yesterdays WOD done in PM.
Posted there.

17:28 as Rxd in Union III. Pullups unbroken. Dips required break up sets.

Warm up
40 sit ups weighted 35lbs
40 squats
40 push ups

WOD
weighted pull ups in sets 5
10 w/ 40lbs
10 w/ 30lbs
80 w/ 25lbs

weighted bench dips
100 w/ 70lbs

about 30min.

As rx'd

27:45

m/40/6'0"/191

as rx'd except rounds 4, 6, 8, & 10 were regular dips

18:31

13:25, chest-to-bar pullups.

31:28

Was able to do kipping pu for all rnds but had to break them up.

Ring dips were jumping/scaled ring dips.

Subbed bar dips.
Started pull-ups with kipping, but faded to jumping singles by the last few rounds.

25'48".

F/33/62kg

24:57
bench dips with legs on stability ball. Alternated between sets of pullups and chin ups

as rx'd 59:21

58/M/195 - front squat warm up; 10x45, 5x135, 1x165
-front squat 5-3-3-1-1-1-1; 170PR, 175, 180, 185, 190, 195PR, 200F
- back squat; 10x185, 15x155
- 1/2 WOD 5x 10pullup & 10 ring dip - 8 min.

48/F/125 14:37 subbed chair dips

As Rx'd
20:03

M/32/150lbs/5'5"

9:29 as rx'd
Ring dips are usually a strength. Were harder than they should have been.

comment #147 - correction

15:46

i really had my days miscounted i thought today was #3

m/43/74kg

As rx´d: 18:55

ten rounds of (10 pullup/dips (not ring dips))

12:23

cfwu x2

14:59 as rx'd

Pull-ups BFK
Ring-dips started as shoulder to rings but that faded quickly

WOW I had a terrible time of 25:00 WOW

I thought it would go a little better than it did, but thats ok because I can only improve.

7:10

Ripped open my hands. Last time I will not wear gloves! But I love it. Wounds from crossfit are worth it!

I could not bring myself to do 300 relatively consecutive bar dips, and, since I wasn't able to break up the CFE WoD and Main page WoD, had the bright idea to combine them.

2-mile up hill cycle (8 percent grade)
5 rounds, 10xPU, 30xBar Dip
2x2-mile up hill cycle
5 rounds, 10xPU, 30xBar Dip
2-mile up hill cycle

Time: 48:18

The hill was actually 1.8 mile long, but it was .35 mile to get there on the trusty TREK. Combining the main WoD and CFE WoD may be one of those bright ideas I keep locked up in that small box with "Pandora" engraved on the lid. Needless to say, I got home, took a shower, tried to eat, and promptly went to sleep for ten hours.

pathetic

10 rds of 10 pullups and 10 bar dips

26:58

pullups are slowing coming along, lots of work to go

M/5'8"/180
15:34 Still working on stringing together pull ups-after second set unbroken went 6,4 and ring dips were tough @ end

M/5'11"/160
10 rounds
10 pullups
10 1.5 pood DB swings
13:20

m/43/6'2/170

Completely misread the WOD and did push ups instead of dips...

8 rounds in 24 minutes.

All but 25 pull ups were jumping. No kipping.

Obviously very broken sets, but did much more than I anticipated.

SUB 2x di

29:24

M/39/150

17:29 w/a equipment failure stoppage.(tape on hand ripped)

squats 195x20
WOD rx'd 12:26 pullups unbroken, rings dips broken after 2 round

Ryan (m/29/185/75") 19:37
Blain (m/41/175/68") 11:11
Gunnar 8:39

10 rounds for time of:

5 Pull-ups (Jumping)
5 Dips (Chair dips)

Stopwatch malfunctioned, so no time

On Friday biked 10 min.

Ran 3min on 1min off for 20min at 7.5 mph on the treadmill. Knee hardly hurts, the rehab appears to be working.

10 rounds:

10 kipped pull-ups
10 bar dips

27 min

as rx'd
~14 min

as rx'd (pull-ups kipping after second round to maintain pace). 1 min/rd for first five, 1.75 min for last five...about.

~14 min

M/25/5'10/165

subbed 15 dips for ring dips

18:58

30m/156/70"

AS rx'd
12.29
kipping pull ups, chin over bar, unbroken.
dead hang ring dips (95% of 'em al least) fists to pits.

Missed last few days beause my step daughter has been in hospital with Rotavirus....

So.. I consolidated those days to one day...

10 rounds (10 pullups / 10 bar dips) 12:14

Front Squats 3-3-3-3-3
135 - 155 - 165(2) 155(1) - 155 (1 pulled wrist)

35lb kb swings (added for flavor)
(30) 10 left - 10 right - 10 double

Going to run 3 mi tomorrow AM and ruck 60lbs 3 miles.

Training to join the MD National Guard 20th spec forces group.
*pain is weakness leaving the body

12:04 as rx'd

m/30/6'3"/185

19:37

8 rounds for time of:
10 Pull ups
20 Bar Dips

Got to 8 rounds and couldn't do one dip. Was a bit sick in mouth. Called it a day.

23:01

19:39

10:07 as rx'd

49/m/140
bar dips
12 min

8:44

14:24

as rx'd: 12:45

first day back from a week break...

Its been a year since I did Crossfit. I had a substantial horizontal lateral miniscus tear with the right knee, talk about pain. I have been doing prolotherapy and just had the 4th series of injections. I just want to tell you all it works!! I had been doing traditional exercises, so today was my first day back. I had to cut in half and do dips on a chair. This was way more tough then traditonal. My time was 5:35. Crossfit rocks! I am Back Yahoo!!

Done 3/28, mash-up with "Karen"

10 RFT
10 PU
15 Wall Ball 16#

17:20

Substituted 20 regular dips for ring dips.

13:35

M/42/193

10:04

Makana M/16/155

13:00

Kai M/15/140

7 rds 10:00

BW 170

As Rx'd - 10:51

Pullups unbroken : rings dips caused muscle failure

male/41/5'8/175

10:19

harder than I anticipated

17:50 pull-ups and regular dips. On my 10th pullup of my 9th set I ripped open a huge blister on my L hand so had to stop there. Made up the balance with a 10 mile run/walk later.

5th WOD, as RXed (except bar dips for ring dips and dips and pull-ups were wt assisted)- 14:59

Then ran 20 mins of intervals- 2:30 slow/2:30 fast, increasing incline .5% every time increased speed, with 5 min cool down.

19:38, with 20 lbs vest.

23/m/170lbs/70"
Sub Bar dips

10:18

10 rounds of:

10 pullups
10 bar dips

11:20

First day of CF and

DNF...I substituted rings for regular dips and completed 3 rounds of both and a fourth round of dips...I hurt today!

8 rounds 18:21 ran out of time to do more

25:00

3/26/09
WOD
hang clean(65lb)-3 reps
pull-ups(blue band)-5 reps
sit-ups-20 reps
time: 11:25

"that was horrible, i just couldn't get the hang cleans"

18:20 as rx'd. D

ips slowed me down the most. Could probably have done a little better, but my shoulder is bugging me a little.

Got through 7 rounds as rx'ed.Then moved from the outdoor pullup bar to the indoor bar at the gym. I was going fine, but I guess the little rest recked my momentum. Could barely even lift myself up after the 8th round. Great WOD though.

29/m/140lb

chest to bar pull ups for first 5 sets
time 18.50

followed by 2x 700m runs

2.29
2.17

16:40

I made it through 7 rounds in about 30 minutes. I was on my lunch break so I couldn't complete it. My hands are really thrashed now.

as rx'd 11:25

WOD 10 ROUNDS,
10 p/ups,10 ring dips.

9.01.
arms siezed up a few times on ring dips,p/ups,straight through.

before Russian squat routine.
2 new pr's,but not as much as hoped for,due to calf injury,will get it next week.

i did it all but took me about 45 minutes because iam new to this program now my arm and back killing me today.

M/33/70/165

15:40

no rings. subbed bar dips 1/1.

34.02

10 rounds for time of:
10 Pull-ups
10 Ring dips

Time 10min 8sec.

Jumping Pull-ups and Ring dips with lightest band.

Also did day 1 week 4 of Russian squat routine.

Good Fun.

Good Fun

As rx'd: 13:27.

Had to break up the dips towards the end. All pullups with neutral grip. Kipped like crazy on the ring dips.

18:20 w/ assist on ring dips

Oops. Forgot to post my results yesterday.

21:03

m/39/67"/185

10 rounds for time of: 00:16:29
10 Pull-ups
10 Ring dips (subbed 30 bench dips with feet on step stool)

WOD as RX'd
9:56
M34 / 175/ 6'2.5"
All pull ups except 7th set were continuous (7th was 7+3)
Rind dips: 4 first were continuous, after that 7+3, 6+4, 4+3+3 05 3+4+3 or 5+3+2
Rind dips were harder than pull ups.

Did 4x 800M earlier on Cardionics treadmill:
2:49.5
2:45.5
2:40.2
2:46.0

p.s.
I got my treadmill, C2 rower and GHD-bench earlier this week. My home gym starts to be pretty complete now :)

m/28/170

as rx'd
19:31
1st w.o. with rings

16:10

Rx'd 11:33
Sta 7 pull on angle iron struggled on grip for pull ups.

Started praticing box squat. Helped tech. Still have L hip pain.

Finally !!!

After about a month of regular pullups, I gave a shot at kipping pullups. Was able to perform all 10 sets of 10 !!! Nice ! The firt 3-4 sets, I would have been able to crank 15 reps. Got a few blisters out of it but I'll tape my hands tomorrow !

Did 5 sets of reg bar dips and 5 sets of 20 push ups. Dips are killing my shoulders ...

m/30/5,8/183

m/29/61kg/166cm

As Rx'd - 12.15

First time doing ring dips. They are hard!

M/35/154
As rx'd
10:31

22.m.135.65"

as rx'd
16:20

7:26 rx'd

M/24/183

16:02 Rx'd

9:16

Sub regular bar dips. Avg HR 175, peak 183, rec 57. Now, that's my idea of a GREAT WOD! "Fit Mom" is a ridiculous understatement. JackM that is incredibly cool, keep up the good work. Incredibly impressive, as always Kelly.

I knew this one was going to be a just gotta finish kinda workout. I've never really done ring PUs. I've had the rings for 6 mos and never done but a couple here and there. I finished everything as Rx'd but had to break between sets pretty regularly. The kips on the rings seemed to take a lot more out of me than kips on a bar. Anyone else ever noticed that?

23:50 as RX'd

23:45 as rx'd

m/5'4/155

9:52 with 20 lb vest. that was not fun at all

M/36/148

as rx'd, @ CrossFit All In, 12:57

15:57 RX'ed

18:12

10 rounds; 10 pushups (no bar yet), 10 'coffee table' dips - 8:51

9:41

9:55

14:22

then 4 x 1 min sprints on treadmill at 9.5 mph

M/28/6'1"/210
29:45
psuedo-ring dips 15reps per round (hung arm-loops--as used for hanging leg raises--around parallel bars to act like ring dips--harder than regular dips but probably not as hard as real ring dips)

m27/183/86kg

as rx'd

14:46mins

As Rxd

16:30

m/38/6.2/92Kg

As Rx'd:

14:40 minutes

as rx'd @ Roosendaal

16 minutes

(first time ring dips...)

44/m/166

sub regular dips, rings not up

11:32

9:38

done yesterday

26/f/5'2/132#

breakfast: run 6 miles = 43:38

teach class @ CFNoHo,
work work,
then back to the big box later for

cfwu

WOD: as rx'd
time = 13:26

@ VCF the day before:
WOD: amrap in 15 mins of
200m run
27 x kb swings
27 x kb sdlhp
27 x kb goblet squats
total = 4 rounds + 100m

15:01

did reg dips instead of rings.

12:10

did pull ups on smith machine

12:47

m/29/6'1/192

as rx'd

13:40

12:42. GUN SHOW

M/31/6'2"/199

Pulled something in my left shoulder two days ago. Still cant do pull ups with out wincing in pain.

Only completed 5 rounds of each. No time recorded.

bar dips for ring dips

17:40

only the first two sets of pullups were unbroken, but that is better than before. improving slowly.

m/54/5'10/170 lbs

15:29

35/M/162/71”

11:49 as rx'd

sub bar dips = 18:52

cfwu x 2 - dips and pullups
500m row
sets 1-3 10 pullups/10 bar dips
sets 4-10 8 pullups/8 bar dips (assisted)
16:00
500m row

M/40/180

As rx'd: 18

Tougher than it looked. The ring dips took forever. All pull-up sets were unbroken.

More better faster

m/41/160

21:53 as rx'd

C-
11:15

Self proscribed rest day on Friday LOL! Competed in a BJJ tourney on sat.

30-m-170

12 24 as rxd

Better late than never

As Rx'd
11:41

18:41

m/35/154

as rx'd 10:31

as rx'd
17:28

16:11

Dips were a bear after HSPU yesterday (non mainpage WOD)

Strict pullups
ring dips
38:06

as rx'd

16:41

Did this after the 4 800's WOD today.

Not as Rx'd, forgot my rings. Did 10 rds of 10 pullups, 15 diamond pushups.

12:07.

I think diamond pushups are a great sub for ring dips, not necessarily a 1:1 ratio, but I like it a lot better than doing 3:1 dips.

M, 31, 5'9", 205

As Rx'd in 13:23

10 rounds for time of:
10 Pull-ups
10 Ring dips

12:09

8 rds for time

5 pullups(jumping/negative)
5 dips(bench)

4:27

as rx'd
23:15
disapointed was aiming for sub 20...

As Rx'd 8:52 ripped a hole in my hand......good workout!
http://bodyfit4everybody.com/

As Rx'd 8:52

m/48/177

On the road today. Did a dead hang pull up challenge with a couple guys that I wrestled with in high school.

The challenge went like this: Total reps for three sets. Any grip. Chin over the bar. Full extension. No kipping. In 1978 (as a hotshot high school senior) I did 44 total reps; one of my teammates did 46 reps. The 46 rep record stood for the past 31 years....until today. I knocked out a total of 61 reps (28-18-15) while the former champion did a very respectable 47 reps. I think I could have cranked out 75 reps if kipping were allowed.

In many respects, as a 48 year old CrossFitter, I am in better condition today than I was when I wrestled in high school or college. Thanks Coach!

Also went heavy on deadlifts, shoulder presses, back squats and bench presses:

Deadlifts, 3 reps, 385 lbs (PR)
Shoulder Presses, 3 reps, 135 lbs
Shoulder Presses, 1 rep, 155 lbs (PR)
Back Squats, 5 reps, 275 lbs (PR)
Bench Presses, 3 reps, 225 lbs

m35/170/5'8"

as rx'd 12:51

no dip bar so i did pullups/50lbs standing tricep press.
9:20.

Fait 3 rondes de CFWU modifié.
Wod: 10 rdes de 8 pulls et 8 dips (ordinaires) for time. Fait en 13:20.

15:40

as rx'd

18:32
sub'd 10 ring dips w/ 10 fixed bar and 10 feet up

As rx'd 20:29

All PU unbroken.
All dips unbroken except round 6 and 7.

Windy, sunny and about 45F at "Puppy" Park.

as rx'd 22:17
this was done on Friday, finally posting now.

31/M/155

11:22

The OPTs came to our affiliate in Naples, Fl. last week. They were so kind and knowledgable and simply amazing to watch when they performed their workouts. They are truly an inspiring couple. I just cannot believe that Leighann had given birth to their daughter only 9 weeks ago! And watching James is like watching a real live super hero. Thanks guys for putting up with all our questions. We thoroughly enjoyed your company. Safe travels.

-charles-

27 yom 6'2" 160#

Pre: Warmup x12 x2 (pullups x1, 65# sp x3, pushups, ghd situps, back extensions, squats)

WOD as rx'd with strict pullups:

14:07

Post: 500m cool down 1:52

14:01

31/M/205

10 rounds
5 pull ups
8 Bench dips * push ups
18:55 :(

Pullups were a breeze. Ring dips took forever. 16:09 rx'd.

M/29/6'3/175

19:35 Rx'd

M/23/5'6"/175

10X - 20 Body Rows and 20 Bench Dips

M/23/5'6"/175

10X - 20 Body Rows and 20 Bench Dips

16:36

10 rounds: 10 pullups + 10 Ring dips

11:25 - ring dips f'ing kill me every time. kip was better this time though.

35/M/78kg

14:37

17:28 broken sets after first three rnds.

CFWU 10-5-5

WOD:
18:20

SUB: ring dips -> bar dips

m/44/6'0/180

26:33

23:20

Did 3 to 1 regular dips to ring dips (30 to 10), I got to get the rings!

5'8 36 184

3/27/09
CFWU X3

WOD:
95lb Hang Clean - 3 Reps
Pull - ups - 5 Reps
Sit - ups - 20 Reps

5 Rounds

Time = 4:57

JD Roper
Pickens High School

As rx'd

11:06

Next time... under 10 minutes.

Performed this WOD on Monday 3/30/09

subbed 10 hspu's for ring dips

14:04

As Rx'd

18:00

pu 6/4 or 5/5
ring dips 5/5

As Rx'd
17:15

As Rx'd
11:47

m/44/175

as rx'd

19:05

14.55 as rx'd. Was at globo so had to keep adjusting ring height.

Do this from home next time.

sub 5X bardips and 5X TCT straps on knees to PU bar per round =10; 10 PU; 10 rds
41.04
broke up dips, never more than 5 straight
broke up PU min 8 straight (3X 10 straight)

m/215/6'1"/28

14:40

would have gone faster but some guy jumped in on the rings and screwed my time!

Skipped this today in lieu of a obstacle course thing...

m/30/6/200

30:54 as rx'd

Last few rounds took forever. Did PU unbroken, but could only get 2-3 ring dips at a time the last few rounds.

WOD
hang clean 3 reps
pull-up 5 reps
sit-ups 20 reps
5 rounds
results- 4:26

as rx'd 14.45

22:59
did 10 bar dips each round instead of ring dips. Kipping pull-ups are going well. Really need to work on the dips.

CFWUx3 (no PUs or dips)
11:16

Matt: 15:02

17:28

with a minute between 5 and 6 where I debated on finishing it or not and finally decided to do it.
got through 5 in 5:50, really upset with second half though, that was killer to my upperbody.

as rx'd

TIME - 19:44(PR)

12:29 as RxD with CTB Pull Ups

Not pushing it enough, as rx'd 11:21

Sub'd 20 dips for ring dips because I don't have rings yet.

24:08.

First time doing this one, so this is my baseline.

no rings so instead did 15 dips each set

19:35

My last 5 sets were all broken on the pull-ups. That definitely slowed me down. I did burpees between finishing my pull up sets. The last 3 sets were 3 PU's- burpees for 15 secs- 3 more reps- burpees for 20 seconds- 4 final PU's.

gotta work on the Pull-ups. only my 2nd week of cross-fit so I fully expect a big improvement on PU's.

Did 15 dips per set instead of rings.
Broke the dips from the 5th set to sets of 5.

35 Min.

26:12 my upper body is weak for sure

38 Min -->

10 sets of 10 Pull-ups (broken after set 2)

and

10 sets of 30 straight bar dips (broken after set one, BADLY broken after set 5)

26/m/5'9"/169lbs
The dip bar was being used until I finished all the pullups
10 sets of 10 pull-ups 14mins
then 4 sets of 30 dips ??mins

Again a lackluster performance. I need more sleep.
As Rx'd
17:36

sub straight bar dips

8:32

10 rounds 5 pullups/5 dips
9:00

-7 rounds ring-dips (PR) & 3 rounds push-ups
-10 rounds pull-ups (felt good/easy)

5 chin ups (dead hang chins)
5 dips
10 rounds

9:11

M/ 30/ 6'2"/ 195

rx'd

11:15

did the 400m/ pullup workout yesterday...LOL..ouch

m/48/175

17:15

33:35. Subbed 20 dips for 10 ring dips.

Subbed 2x bar dips
8 Rounds (had to get ready for work)
22:15

Sub'd 2 to 1 Body Rows to start
Switched to pull ups 1 to 1
Sub'd bench dips 2 to 1

20:22

summary

bar dips

24:14

16:20, normal pullups, subbed 2 to 1 for ring dips

Around 27-30 mins, subbing 20 dips for 10 ring dips.

41/m/155
10:43

CFWU - PU
PU: x10
RD: x10 (one band)
10 rounds 16:53

20:58

M/32/5'4"/145lbs
As Rx'd
7:13

m/160/5-8/36
2 for 1 dips for bar dips

21:19

On 03-27-09 I did a variation of this WOD.

10 x Pull-Ups
10 x Ring Dips
5 x Thruster (95#)
x 10 rounds
in 37:55

Today on 04-01-09 I did the WOD as Rxd.

10 x Pull-Ups
10 x Ring Dips
x 10 rounds
in 18:40

M/28/73"/183

15th WOD
22:00
Rounds 1-4: -60 lbs
Rounds 5&6: -70 lbs
Rounds 7-10: -80 lbs

Hard to even imagine doing this as prescribed at this point. I can't wait.

17:18

m/180/6'3/31

Substituted regular dips @ 2 for 1

100 pullups - 6:30
200 dips - 7:55

total time: 14:25

Dips actually kill me for some reason, that is why I stopped at 200 (instead of 300)...that and it was really packed at the gym.

work out of the day!
hanng clean (65 lbs)
pull-ups 5 reps. rubber band ones
sit upps. 20 reps

time was 7:05

work out
hang clean (95)
pull-ups . 5 reps
sit ups-20 reps

time: 6:03

m/28/6'1"/153#

crushed after four rounds... damn dips!

10 pull ups
20 dips for the first 5 sets then switched to 10 bar dips for the last 5 because someone was doing leg lifts.

17:48 not happy with this time considering my first round was done in 38seconds. I thought I would be around 10-12 mins but the dips smoked me after a while. All pull up sets were unbroken until the last 2.

Did 7 Rounds in 61 minutes.

Subbed 30 bar dips each rnd.

Was smoked by the 6th rnd with dips. Had to go to one to three reps at a time.

26:03:55 - Last couple of sets included jump pull ups (all strict - no kipping available). 2 x bar dips to 1 x ring dip.
100 chin ups and 200 dips.

rx'd 19:36
sub. ring dips for regular bar dips - 3:1 (300 total)

traveling to AR--might make up if need an inside WO due to rain.

EJ
M/35/168
22:40
DIPS 10,5 5,THEN 3 3 2 2 FOR REST OF DIPS; ALL PULLUPS STRAIGHT THRU KIPPING

m/36/6'4"/95.5kg

The Porch:
10 rounds for time of:
8 Pull-ups
8 Ring dips

12:41

Just realised I forgot 3:1 sub on dips.

Workout done on pullup bar & parallel bar.

DOH!

Jennie: 27 F 165# 5'9"
10 rounds for time of:
10 Pull-ups
10 Ring dips (green-band assisted)

Time= 23:14

2:1 bar dips

22:02

28/m/155

subbed 2:1 bar dips

29 minutes *I think* it may be 24 minutes

18:38 as rx'd

18:38 as rx'd

16:10

37:52 and I'm the evil comment.

That WOD hurts.

23 min

18:38

29:47

kipping pullups
round 1-5 unbroken sets of ten
round 6-10 set of 6 and set of four

dips
round 1 ring dips unbroken
round 2-5 ring dips sets of 4-3-3
round 6-9 toe assisted ring dips sets of 5-5
round 10 regular dips sets of 5-5

switched to assisted ring dips after form got too sloppy to call dips. did the last set with regular dips to see if they were more difficult that assisted ring dips. conclusion: assisted ring dips slightly harder, but also seem to work more of the chest, while regular dips worked more the tris and shoulders.

27:45

must have looked at this 100 times and still messed it up. did cfwu -pu & dips, did L pullups instead of regular no rings subbed w/ 20 parallel bar dips.
15:20
M/155/5'2"/25yo

39/M/194 Denver CO
As Rx'd: 16:27

47/M/184
Reg dips
First 5 shoes on
Second off
28:37

28YOM
190#
5'10''

WOD as Rx'd:
10:00 flat

as rx'd:

21.52

Taylor 18:12
Al 15:26

17.24.

Bar dips and usually about 7 PUs on 40# WA. Elbow still sore.

Time: 22:42

Came back and did this one today in place of the lungewalk/pullups/situps WOD because my quads are seriously too smoked for lunges (will come back later and do that one).

I did this workout the day it was rx'd (see earlier post), but I wanted to repeat it with dips (did it previously with pushups because I had no dip bars).

Subbed regular dips for ring dips (still rehabbing that sternoclavicular joint).

Still struggling with my ego and when to give up on the strict and/or kipping dips and resort to jumping dips to get through the workout quickly. I was already down to sets of 1 and 2 by the 5th round. Pullups were mostly unbroken, except for the last 2 rounds when for round 9 I just brainfarted and hopped down after 9 reps, and on the last round when I just lost my rhythym after 6 reps, and just couldn't get it back, then ended up 1 at the time after that.

m/27/167

as rxd 12:21

The Reverend: M/31/200

9:59

Glad to have an upperbody workout. My quads are still pooped from the wall balls.

22:40

Sloppy towards the end.

28/m/185

as rx'd: 11:52

First 5 sets as rx'd and a blister opened up on my hand.

Did 2 sets with 20 jumping pullups chest to bar and 10 ring dips.

The next 2 sets still with the 20 jumping PU's and 20 pushups

the last set I had to do 20 pushups on knees.

25:50

19:42.
All standard pullups.
No rings for the dips.

M/ 35/ 132 lbs/ 5'-6"
As required: 13:40
Ring dips were broken in 6th round, pullups unbroken until rep 89, then again after 6 of last round. Sore for a few days after this one... totally went out too hard.. I was breathing pretty hard after only round 3, so I tried to slow down a little to keep the pace. 50 ring dips is SOOOOO much easier than 100. I really tried to go down all the way... I've never had an issue with locking out at the top of the ring dips, but towards the end locking out was really a challenge. Great fast and hard WOD

as Rx'd 9:55

13:02
5 pullups & 5 dips x 10 reps

Flip flopped the order: 10 RD/10 PU

12:23

did some core work to warm up

10 pu/10 bar dips

26:50

kipped most of the time - oddly dips ended up slowing me down.

finished with some pistols and stretching

Used a dip bar and did 15 instead of 10 dips.

12:34

46/m/195
scaled 8 chins 8 ring dips ten rounds
25:38

28/m/210/6'4

im 9 wod behind due to shoulder injury kinda bummed, was doing great at crossfit. love it

today - 29:15
10 pullups
30 bench dips subbed for rings

6 rounds of 8 reps
30 min

17:41

completed 3/27
17:27

Cam

M/32/175

sub regular dips

21:23

48 minutes. Subbed reg dips and gravitron level 4 for pullups.

missed this one :(

D
@home
jumping pull-ups

48:32

at rx

13:25 dips were killer

As rx'd
38:37

2 rounds pull-ups straight
8 rounds neg pull-ups
10 rounds dip barre

26:25