Awesome!

Brutal.. I don't like the way that looks AT ALL! That means I need to do it!

Sweet early post - missed today's cutoff time by 4 sec. Hate SDHPs but will try to power through this tomorrow - looking forward to a lifting day (?) on Tuesday.

AllisonNYC - how early do you start checking for tomorrows WOD? How was VB today? Are the results up yet?

hey guys, i found this funny, crossfit for cats.

http://www.youtube.com/watch?v=js1HCIibuw0

a quick question for all
What is your reason for living and why?
Philosophy project if ur wondering just give me your ut take

Great WOD by the way gonna hit it hard

Fe Fi Fo Fum...
Won't this WOD be real fun.

This looks killer. I love it! Possibly going to be subbing ring dips for reg dips 1:1. Still have some pain in the center of my chest, but I did just get my rings in the mail, so I should probably suck it up and do it as Rx'd.

Great pics from the certs. I look forward to the day I have the cash and availability to partake in one.

Catfit is awesome!

Thanks for posting that Jen.

i have a pinch in my left shoulder when i do high pulls... any subs for that part?

Comment #10 - Posted by: Rob m/21/5'6"/154lbs

Do power cleans instead.

Rob,
How about cleans? Still training floor to chest bar movement with explosive extension, just miss the bad rotator cuff position that high pulls get you.

#10 Rob

I have the exact same thing. I usually do kettlebell swings as a sub, with no shoulder effects.

#11 Herm

I will try power cleans as a sub too. Any suggestions for an equivalent weight?

Hope your shoulder is feeling better, and you will be back to two armed wods soon.

Thanks for the idea.

thanks guys, i'd like to do it but learning power cleans sounds just as fun. also, do regular dips suffice, maybe just doing a few extra reps?

Kevin, you're welcome. use the same weight you would use in a SDLHP. 95#=95# AFAIC. And thanks for the well-wishes.

On another note, congrats to Pat Sherwood, who took the last qualifying spot from the Mid-Atlantic Qualifiers!

Me: 42yo/M/5’10”/173lbs/10.5%BF

SCIENCE OF EXERCISE CERT

I wanted to express my appreciation to the instructors at the science of exercise cert in Fort Worth this weekend for the level of instruction that we all received. I am truly humbled by the breadth and depth of knowledge possessed by the instructors at this cert. I am still digesting all of the information dispensed at this cert and I probably will not completely understand and apply all that I have learned there for a couple of weeks.

For everyone thinking “just what is discussed at the science of exercise cert anyway” I can sum it up this way:

The Science of Exercise cert is a program of instruction that consists of constantly varied functional knowledge given to the student at high intensity. In short, my brain is full.

Who should go to this seminar? Who would benefit from this seminar? Everyone interested in exploring how adaptation takes place in an athlete, how nutrition effects performance on the cellular level, and what kind of secondary effects short intense bouts of exercise have on the athlete.

Stef, your pleasant, approachable personality and your unbelievable amount of knowledge are combined in such a cool way that I would not hesitate to tell someone to go to this cert just to listen to your classes on the different metabolic pathways involved in energy uptake by the muscles of the body.

Mike, You remind me of the doctors who teach the medics at the qualification course for Special Forces at Ft. Bragg. The synergy of, your knowledge of emergency medicine and crossfit, is a unique and potent combination that allows you to articulate the anatomy and physiology of a deadlift with unique precision.

Jeff, you are one of a very small group of truly deep thinkers and I am always amazed at how people like you can quickly dissect a problem to discover if the hypothesis being articulated has valid constructs. I believe that you may be the one that takes the huge knowledge base that crossfit has accumulated and proves why its so successful. You could be the guy who discovers what’s in the “black box” that makes crossfit so successful.

Lon, wow, you have a huge knowledge base of fitness from a PHD’s perspective. I truly enjoyed your lectures on adaptation and I will take those lessons learned back to the gym and apply them. You have given me some very precise and effective tools that I can use to further refine the crossfit prescription to each of our athletes at Olympic Crossfit, Thank you.

To everyone who crossfits: if you are a true crossfit fitness geek on the first order, you will enjoy this certification.

Have Fun, Train Hard,

Billy

Rocky is a beast!

I can finally use my rings I made last week!

#6 - crossfit.

and this is going to be frustrating, dip racks and olympic bars are on the opposite sides of OSU's globogym.. i'm going to look like a jackass running back and forth for time

Did J.T. today, so this one isnt looking too hot to me right now!!!

Subbed in elevated pushups for the Handstand, and was able to eek out a 21:xx. Happy about my time, but I think my arms are going to be WORKED tomorrow!

Good luck everyone on this one!

Had a great time at the Cert. Saw my strong points and a lot of things i need to work on...Thanks to Tony, John, Lisa, Bobby, Joe, and Josh you guys were great
Ryan
Practice Crossfit

Congrats to Kyle Maynard for his first MMA fight. Amazing courage, very inspiring.

F/27/108/5'0"

This looks brutal...delicious, can't wait!

#6 My reason for living is this. Life itself is a miracle, that all the systems in our body work in concert every single second of every day to provide us with the ability to interact with our environment. This is all the proof of the divine that I need. I feel therefore that we should treat our bodies, and the gift of this miracle of systems working in concert, the things it needs to work to its maximum potential...Using the gift of the life I was given. For this I must do 2 things...
1) Each and every day, I must provide myself with the nourishment that this body needs in order to achieve its maximum potential. I must eat the things I need to meet the demands I place on my body, and I must challenge myself physically to maintain an optimum level of functioning. I must push myself to be better, faster, stronger. I must not poison my system with garbage or lack of use.
2) Each and every day, I must strive to be mentally more acute, to learn something new, to see from a different perspective, to open myself psychologically to new challenges. In this way, I use this gift of life to be a better person.

Hope this helps. As a cancer survivor (I had breast cancer 6 years ago), you have the unique opportunity to really examine your thoughts on why you are here. I decided that I was here to use everything I was given, and to see just how far my potential could take me. I think that's why Crossfit is right up my alley, it has a similar philosophy.

Have fun tomorrow everyone!

I looked in the Ex. and Demos and found the video link for SDHPs but my mac wont play it......
Can anyone help and give me a clue on how to do these?

Really looking forward to this after lame schoolhouse pt session in the morning

#11 herm

Thanks for the sub info - SDHP puts great strain on my left hip adductor

#6 - Happiness. Not eudaimonia, which you may understand if you have a philosophy background. Just simple happiness.

And you know what makes me happy? WOD's like this one.

10:14
M/23/5'9"/205

I have the same shoulder impingement problems as a few other posters here. I'm thinking of subbing 95lb bag shouldering for the SDHP. Any thoughts?

Oops.that was for Sundays wod

Ace Riggidy Rock + CrossFit = The best flick ever!

Is there a compare to date or is this a first time ever for this WOD? Looks like a lot of fun. Can't wait to do it in the AM.

Attended the Level 1 in Indianapolis IN. Great cert! All the instruction was spot on and the presentation flawless! I learned alot and well use everything thing taught! It was also fricken sweet to meet Josh Everett, Tony, Lisa. Fricken allstars man! Good luck to those going to the games!

Btw i think i finally figured out how to dead-lift and squat properly! (untill at least Rip "Rips" me a new one!)lol

Chad G.

Eric Gohl, Rookie, s'more, Herm, any experienced crossfitter - I don't have rings, and I see the sub is 3-1 with bar dips. Also, I know I'm not gonna be able to SDHP more than about 70 to maybe 80 pounds.
However, the question is this: How long should I give myself for this workout, meaning how do I know when I need to scale? I encounter this quite frequently. Obviously I'm not looking for an elite-level time as a relative noob, but if it's been 30 minutes and I'm still going at it, is that correct, or should I have scaled. Just trying to figure this stuff out.
Thanks so much for the help.

Stephen i'm not posting anymore because some issues and worthless discusions on this page...but my friend you have to do 3-1 dips bit if you want to make things intersting you could do it with handstand push-ups that's an exercise that you HAVE to learn...take your time but hit it hard and with
the weight thing sub to 75...

Bíg hugs and good bye bro

take it easy s'more you rocks!!!!
the wod looks brutal and very fun BRIN IT ON!!!!

Well, I just want to say thanks so much to all the staff and trainers at the crossfit level 1 cert in Las Vegas. All of them had a wealth of knowledge and I enjoying soaking it up. Met and exceeded my expectations. Between the all the lectures, then applying the movements and then running through the WOD, I'm a little drained. However, well worth it and I wish it was one more day. I look forward to applying it to crossfit centurion this coming week. Cheers

I'm starting CrossFit for the first time tomorrow... any advice? (I'm a little nervous)

Link for SDHP's in demos won't work on my mac.

Can anyone help explain how to do these?

#40-Try downloading a converter by Flip4Mac http://www.microsoft.com/windows/windowsmedia/player/wmcomponents.mspx

Also search for Sumo on the vid page. There is a better video further down the page.

That is not an insignificant amount of ring dips.

some people should pull their heads in

Went to the Las Vegas cert & it was way more than I expected. Andy Stumpf is a fountain of knowledge & every trainer was great. Definitely worth the money in every way.

Gotta give a lot of props trainers (Andy, Freddy, Tyson, Miranda, Jolie, and Jimi) that participated in the CrossFit Level 1 Certification in Las Vegas. The lectures that were given were very informative, the group exercises opened my eyes to see the rights and wrongs when it comes to technique, and the WODs...was just big time a** kicker (but I loved it...especially that Tabata-like "Fran"...you trainers are sick!!). Thanks for CF Las Vegas (Joe & Zach) for hosting the certification.

The Cert surpasses what I expected and I took more out of the certification than I thought I would. I look forward to applying what I learned at the affiliate gym I go to (CF Las Vegas) and see the results in both myself and my fellow CrossFitters! Thanks again to all, I had a blast this weekend!

#6.

I believe God put me on this earth for a very special purpose: to live my life in a way that glorifies him. When that is over I'm out of here happy

The Level 1 cert here in Indianapolis was awesome. Lisa,John,Josh,Tony,Bobbi,and Joe you all rock. CrossFit is lucky to have you all. Thanks for come out and passing on the knowledge.

Level 1 cert in Indy this weekend was great. Amazing effort from everyone in attendance, and fabulous instruction from Tony, Lisa, Josh, Bobbi, John, and Joe. Does anyone have any pictures from the cert, I'd love to get my hands on a few...

#6

Jokingly: because air is tasty

Not as jokingly: My reason for living is because I do not know what comes next, either tomorrow or after I die, and I'm curious to find out.

thanks so much for the early post.

Damn...this looks brutal...Dont like at all...anyways...an order its an order, will have to do it

I just want to thank all the trainers at the level 1 cert held at West Point. You guys rock! I got my first muscle up because of your excellent cues and form progression. I have two operated shoulders and muscle ups just werent my thing...that is until I met Todd! Thanks bro for helping me get over my fear!
Thanks to all the trainers for their time, passion and patience.
IF YOU AINT TRAININ' CROSSFIT...YOU AINT TRAININ'!

taking the cycle off. Check previous compare to date if applicable

Christine- Are you going to a CF gym or doing this on your own? Since I cant wait for your reply LOL I will assume you're on your own.

Go to the main page, click start here! and go to brandx scaled workouts. AS of now, 11.30 here in Jersey, its not up yet. It will be for tomorrow.

CLick on Mondays workout, SDHP/Ring dips
they give different options for different levels. You should start EASIER than you think you can handle. Even if the weight is lighter, and you think you could go heavier, if its light just go fast. But trust me, it wont feel light after 10 reps LOL

SDHP- look at exercises/demos. search videos. Take 45# bar at MOST for your first WOD (Workout of the Day), even if you're strong as hell, start LIGHT. and use that.

If you dont have rings, you are SUPPOSED to do 3 bar dips for each ring dip. HA. If you cant do that, do 2:1 or hell, when I started I did 1:1. I have rings so I do them as RX'ed (means as prescribed)

You'll see the diff levels, buttercup, puppy, pack, porch......when you record your results, just jot down what level, and if you had to sub anything (2 bar dips per ring dip for example)

You'll be a little scared if you're going to an affiliate, thats normal. :) Either way, dont worry, there will be hundreds of people at any given moment tomorrow doing the SAME workout as you!

Good luck girlfriend- we need more women crossfitting

I'm sorry the demo confuses me, is the sdhp one fluid movement or broken up like the first few seconds of the vid. Any and all answers would be appreciated.

Looks like I will be subbing for the rings dips, since I don't have any. I love SDHP, but they crush me! I can't wait. 8 hours of work in between me and this!

Hi Pony girl :) good words of advice for Christine, #38!

The only thing I'd add it to join the FemaleCrossfitters Yahoo group - lots of very knowledgeable and willing-to-help women there!

36:42
I was sucking today

Reasons for Living:
Sleep, eat, crossfit.

Next question

as rx'd

14:54

s'more - stay on the boards. it is the minority who just dont get it. always one bad apple.

B.Rhaly - i like to think it does. makes me move a lot more freely esp with SDHP and ring dips. saves on washing too..... :-)

What?!? 4 full certification photos and everyone kept their shirt on?

What's happening to CrossFit?

Can't wait for this WOD (or my cert at BGI May 9-10)!

Posterboy

s'more

If it's a time issue I understand. Barry C recently said he was going to limit his posts due to time constraints.

But if you are not going to post because of a couple playa hattas that is not cool. Yesterday bingo wrote about grace under pressure. He was alluding to the large tragedies of life. But sometimes grace while suffering the smaller indignities of human interaction are just as difficult to face.

Go forward with grace and courage. And give me my freaking side hug.

#6

My reason for being here is to learn as much as humanly possible and to pass on as much knowledge as humanly possible before I expire.

27/m/5'11/223lb

18:43

New to this stuff! lungs were bursting got it done though 5am.

if anyone has a cheat day coming up i HIGHLY suggest Ben and Jerry's new ice cream called Flipped Out!!!

s'more we miss and love you bro, keep your head up and tell your little girl hi!

I attended the Las Vegas Level 1 Cert and I have to say it surpassed all my expectations. A big thanks to Freddy,Jolie,Andy,Tyson,Miranda,Jimi and Dave. It was great to meet all these trainers that you hear so much about. They all do a great job of creating a positive learning environment. Thanks to CrossFit Las Vegas for letting us all come play in your box. The Cert was well worth the money for the amount of info given out and it's a huge bonus to be able to hang out with people who understand your love of CrossFit. On a side note my friggin legs are smoked!

Does a handstand push up equal a ring dip? just curious I don't have rings but I don't wanna do 63 bar dips per round!

WOD scaled to puppy

Five rounds for time of:
45 pound Sumo-deadlift high-pull, 21 reps
21 bench dips

9:47

i wanted to quit, walk away, lower weight, give up, take long breaks. Felt like passing out. Its time to MAN-UP.

Second set form started going bad.

-Olympic Cert @ Rogue Fitness-

In case you don't want to read a lot and you're debating on attending, let me help you out...GO!
Now for some specifics:
The layout pretty much goes: 1 whole day of Snatch work with pvc and some with light weight (yes it's that freakin' important). The first half of the next day is practiced with the clean, and the last half is the jerk along with the combo.
Sounds pretty simple doesn't it? It's not...at all. Some of you probably think you can snatch/clean/jerk pretty well. I thought i set things up decently for at least the clean and jerk. Nope. I was wrong and you probably are too!
There are so many little details that are presented with simple and understandable terms and cues it's tough to wrap your head around.
The staff was/is top notch (Coach B, Sage, Tracie, Mark, and Stephon/Steffon...how do you spell that name?). Coach B leads through the majority of the Cert with tid bits of information added in from the other trainers. When we broke into our groups we got to cycle through the other staff present to experience different training styles, which is always nice. There are short bouts of video presentation as well.
Coach Burgener's training style clicked super well with me personally. He makes the commands simple (school teacher background) and really makes them understood (military background). Doing burpees was a blast and so was lying on our backs doing flutter kicks singing "Hey Bo Diddley" (a Marine cadence). And yes i do realize i just said burpees were fun, get over it!
Some of the most memorable moments i have from the weekend were actually from doing burpees, flutter kicks while singing, and getting pulled into the middle with Reed to jump over him many many times and vice versa. I love the community aspect of Crossfit, and Coach Burgener delivered just that (on top of everything else).
Thanks to Coach Burgener and his staff along with all of Rogue Fitness for allowing the cert to take place. I'll never get tired of these experiences and look forward to many more!

Also have to shout out to Esteban! I will look forward to meeting you again at the Qualifier!
Shout outs to Reed and Alyssa, Rainer, Lucas as well along with everyone else at the cert! I didn't get to meet up with everyone, but you can always hit me up on facebook if you even read this far haha.

Random Thrown Gauntlet of the Day: Can anyone name the two movies related to the quote used in this Post's title. Here's a hint: The two movies are fundamental to your understanding of the human species. I know who isn't going to get the right answer...

Here I sit out in Texas putting up this little post up, waiting and wondering about all the little adventures our athletes have had in my absence. This was a great weekend despite the separation anxiety I had to coach my beard through as it left the garage for 4 days in a row. Anyone wondering why a small little tyke like myself would want to wander around big fat ol Texas for? The CrossFit Science of Exercise Certification which might actually have portion. I really want to express how amazing these lectures and discussions were, we didn't even know Coach Glassman and Coach Rippetoe would be there until they wandered in before class on Saturday. The line-up of Intellectual Deviants was awe inspiring and resembled the video lectures of the CrossFit Website all spliced together. Everyone I consider a role model for me in their representative field was here to teach us. I have never experienced an environment as conducive to the rapid learning of completely new concepts as this.

Is anyone else having problems getting onto the forum??

subbed 2 to 1 bar dips.

Otherwise, as rx'd
20:55

Did this the wrong way...
did 21-15-9 sumo hi pull and ring dips: 3:05

#6

I live because God is good.

Attended the Level 1 Cert at West Point, it was GREAT and the instructors were GREAT!!! If you haven't been, you need to go!!

15:54

#53

Thanks for explaining the simple stuff. Just started crossfit last week and have trouble understanding the posts.

I am a 50 yr old woman and have found these workouts AWESOME. I would love some more information on variations for anything with deep knee bends and lots of weight (arthritis in knees).

as rx'd
9:40

5'9" / 185
as Rx'd
8:17

Subject: Attending West Point Level 1 Cert.

First of all... Many thanks to Black and Gold for hosting this event. The facilities were overwhelming and I recommend everyone try to get to a cert held here.

What an experience! Todd and his team were amazing and most importantly, they demonstrated the professional, sincere and giving attitude that is found throughout this community.

A total whirlwind of information, laughs, and memories that will keep me fueled for months. Like Rafael (post 51), I too got my first muscle up!! What a rush!

Words of advice for those new to Crossfit that are planning on attending: Don't just familiarize yourself with the WOD's...push your intensity to what the people at your gym consider "insane" for 3 or 4 weeks prior to attending...your legs and lats will thank you for it later.

#6
I live to serve my Lord and Saviour, Jesus Christ and to enjoy the blessings He has given me.

I have to say thank you to all the trainers at the level 1 cert at west point this past weekend. My near death experience doing fran in full turnouts was one I will definately always remember. Thank you Todd and to all the staff that attended, you are truly professionals.

Chris Cerci
Team STIHL, Firefighter Combat Challenge
Crossfit Pittsburgh

50m/5'10"/219
cfwu x 3
Too much for the shoulder (rotator cuff)so I scaled the CF Football work out
5 rounds
7 x 225# DL
1 gasser
10 pull ups
12:28
Maybe I'll be back to near full strength by the end of May.

M/40/194

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

19:11

CFC 7:04

17:24 as rx'd

Rounds:
1 2:14 (too fast)
2 & 3 6:46 (forgot to split)
4 4:21
5 4:02

I went to the Mid-Atlantic Qualifiers this weekend. they were amazing! if you can go to your regional qualifiers -- GO! there are some amazing competitors right outside your door!

Spiderchick, AlisonNYC, JRock -- so great to FINALLY meet you guys!! and spiderchick, thanks for cheering on our boy John A. she practically ran his 400's with him!

i am beaming with pride over our girl, Glory Dawson from CFBWI that qualified. she is an amazing person and competitor. Ryan from CFBWI should be proud -- all 5 (including himself) finished in the top 21. he's doing something right over there, people!

also, Pat Sherwood is a bad arse. don't let anyone tell you different. his last workout was my favorite of the whole weekend. well done, pat! congrats on qualifying!

ck

M/31/6'3"/200

23:45 - Ring dips crushed my time. First time on this WOD, didn't push myself hard enough (standard).

48/m/6'/199/week 25 CF/week 4 Recon Ron

went real easy due to Systema class tonight
...finished week 4 Recon Ron 23 chin ups total daily
...3 sets of 7 SDHP at 95 lbs (did heavy DL's 4-26)
...1 set of 9 BW regular dips

m/41/5'11"/200

WU
70 jack
10 pushup
10 bench assist pullup
couple dips
10 squat
10 OH squat
10 back extension (roman chair)
15 situp (roman chair)

sub
5 sets of
72# SDHP instead of 95 21 reps
parallel bar dips 10 reps

21:35

Man, I hate 5 sets of anything. I alwasy teel myself when starting that I will stop after 3. Then go on to do the next 2 anyway. Somehow, it always works..

M/31/165/5'7"

9:48 Rx'd

31/M/190

as rx'd - 17:59

13:27 as rx'd

#6 said "What is your reason for living and why?"

I live because I avoid, or reduce risk of, or get lucky with, anything that might make me dead.

I do all that because of:
- a biological imperative towards survival
- a desire to avoid the pain and grief my death would cause a lot of people
- the lack of evidence for there being life after death so I'm damn well going to enjoy this one as long as possible

It might suck a little to answer the first question in terms of a negative (avoiding death) but anything else seemed to regress infinitely with why's and/or arbitrarily stop with something a bit nuts.

14:09

M/41/5'6"/164

As rx'd

Time: 34:25

Attended the level 1 cert in West Point this weekend, it was amazing. Todd and the rest of the staff were all outstanding. I don't think we could have asked for a better crew or facility to train with. Thanks again!

5 rounds
21 x SDHP @ 40KG
40 x Bar Dips

28.08 mins

I've read through all the comments, but maybe I missed one. Did anyone do the full amount of Bar Dips for this? I'd love to see some times.

On a related note, any suggestions for getting my dip strength up. I was thinking dips might help. ;) Also some planks and raised lat holds for rings dips when i get some rings, but I'm keen for advices.

ring dips hurt more than i thought they would...

24:04 as rx'd

just want to thank Crossfit Brooklyn South for hosting the level 1 gymanstics cert. Dave, you and your people were great host. You have a great box -thanks for the beer too!

Also wanted to let anyone know that if you have any doubts about how this cert might help you in your WODs you need to know that it is a detriment to make improvements on your handstand push up, muscle ups,ring dips,pull ups,handstand press, and general body awareness...all of which will have an impact on your time.

Coach Tucker and Jason are very patient and knowledgeable..and very, very funny. Its a great cert and you will have lots of fun while learning some cool stuff...

I would love to take this cert again because of all the stuff you learn -just to go over them again!! Im stoked to have learned how to properly do a handstand I taught I was doing it right. ha something apparently so simple but easy to get wrong!

if anyone has any doubt that they can take this course you should know that the less skill you have the more you will walk away in the end.. I think all crossfitters should take this you will be surprised at what you get...I know I was!

have fun with your training!!! Just wanted to share this with this community!

M/41/5'11"/185

95# SDHP
Ring Dips: 1st rnd unassisted; Rnds 2-5 used 2-ply of orange band

24:50

30/M
5 rounds of
21xSDHP 42kg
21x regular dips

17:02

Does anyone have the scaled workouts? The brandx site isn't working. Thanks! The buttercup or puppies would be perfect for me.

Attended Level I Cert in West Point. Humbling but outstanding. Instructors were fantastic. facility was insane. Thanks to the Wet Point crew and everyone who made it suche a wonderful experience.

M/43/73kg

24:38 as rx´d

hey all.. random shout.. really enjoy all the decent tunes on the various videos.. wonder has anyone ever thought about gettin them all together on a playlist of some kind..would be pretty kick ass.. anywho.. just an idea.... 3..2..1..go!

Early morning WOD
as rx'd 16:40 ive had my rings now for four workouts what a difference as compared to reg dips anyway enjoy this one I did

3..2..1.. go! to work

cfwu x2

16:24 as rx'd
pre-breakfast wod, started slow and sped up as I went.

25:03 as Rx'd
Rings slowed me way down after round 2

MOD for wife
5 rds; 20lbs Med Ball SDHP 9 reps, 9 Push Ups
5:25

Attended L1 Cert in Indy this weekend.
Thanks to the officers at Indy Metro Police for orgnizing it all, they did a great job, including free food and beer Saturday night!!
Great instructors all the way around. Josh Everett, I admire your humble style of teaching and talking. Jon Gilson is the total package instructor:style, enthusiasm, content, you cannot spend time with that guy without becoming engaged and informed.
Special thanks from me to Paul (ApolloSwabbie) for helping me on pullups.

Another attendee chiming in from this weekend's Level 1 cert at West Point. The trainers provided excellent instruction and gave me plenty of tips and tricks that I know I'll be able to use on myself and others alike. The facilities available to us were second-to-none. A big thanks to everyone involved this weekend for making this an amazing experience!

9:58 as rx'd

* most rounds of SDHP broken- 11,5,5 (first round ubroken)
* all but last round of Ring Dips unbroken

Attended the Level 1 cert hosted by IMPD this weekend. Awesome. Pertinent info and hands on training.Unbeliveable instruction from an all-star lineup of trainers.

bw 165

subbed reg dips for ring dips

9:56

Subbed 2x bar dips:

26:40

(thoroughly uninspired performance, shouldn't be hard to beat this next time around).

18:49 Ring dips deteriorated to sets of 2 at the end.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
sub: 21 regular dips for rings
added:21 knee to elbow standing
20 1b curls
laterals raises with red band

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

subbed 15 bar dips (3 months ago I couldn't do 5 unassisted bar dips so this is progress)

19:48

M/22/71"/188

19:41 as Rx'd

About 5 min slower than I predicted. No issues with the ring dips, it was the SDHP that killed me. Broken into 6/5/5/5 for all rds

subbed to 15 reps for each, 16:10.

brace yourselves... the last time coach gave us a sdhp and ring dip workout, fran was right around the corner.

20:00

Subbed bar dips for the rings. No way I'm doing 315 dips! ;)

This was mentally tough, especially when you have to pick up the bar when you're breathing heavily.

SDHP 42.5 Kg, 21 reps
Bar Dips, 21 reps

14:02

One of those days where you just have to fight through and finish.
With regular dips: 11:32

M/28/73"/180

Bonus squats (3x 135,155,185)

26.07
Started at 80% of the weight and then had to drop pounds with each set. Ended pulling 65 and dipping 100.

m/30/5'10/205

As rx'd: 14:27

As rx'd

19:13

95lb SDLHP
BAR Dips (subbed 1 for 1)

Rd 1- 2:00.41
Rd 2- 3:16.21
Rd 3- 3:47.65
Rd 4- 4:06.39
Rd 5- 4:03.01

Total Time:
17:13.67

7:40. Thanks to KT for dragging himself out of bed at the crack so that I wouldn't be alone for this one.

Had a great time and learned a lot from the cert! Thanks a lot to the trainers for everything!

as rx’d 5 rounds:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

18:16

43 M 5’7” 182

16:55
bar dips instead

as rx'd

14:30

15:04 as rx'd

12:42

Subbed 1.5 pood KB for first 3 rounds (back tweaked so taking it easy) 2 (1.5) KBs for last two rounds (felt better)

45 M/5'10"/202

2.5 mi run = 20:29
2.0 mi run = 18:07

45# sdlhp
1:1 dips
25 abs
Repeat

24:30

Comment #136 - I forgot: F/39/5'4"/145

M/53/183
Shoulder still on the mend so the WOD was out for today. Did " Annie" instead = 5:30

Can someone tell me how many regular dips = 1 ring dip?

As Rx'd 18:10. Not happy with time. Ring dips killed me. im going to start adding ring dips into my warm up and L-Pull ups.
Thanx Coach, Lets get a heavy metcon for tom.!!

M/43/6'0"/190
#1 21/No ring dips so 21 pushups
#2 15/21 pushups
#3 8/21 pushups
#4 10/21 pushups
#5 21-broke it up 8-4-4-5/21 pushups
13:34
BRUTAL!!

28/m/65"/155lbs.

5 rounds for time of:
21-65lb. SDLHP
21-bar dips

19:30

Really sucking wind on this one...what a blast!!!

14:47 subbed bar dips

Rx'd with weight (65lbs)
Kept the toe of my right foot on ground to asisst some with ring dips full ROM on every thing!

10:40

To everyone at the Level I cert at West Point:

What an amazing weekend. I THOUGHT I knew the nine basic movements until I was shown how much I didn't. Todd and his team were incredible, and the other athletes there were really inspirational. Raf, Chris from Pittsburgh, Wilson, and Corey and Konrad really helped to keep me motivated!

Thanks for everything.

M/30 175cm/81kg

5 rounds of
21x SDHP 40kg (broked 10/11 or 5/5/5/6)
21x regular dips (broked 10/11)

18:16

I don't have a barbell, been making do on the Wods for 2weeks now with a pull up bar, dip station, and 2x24k kettlebells.

Point is...ended up subing in 2x24k high pull swings
and 1:1 bar dips.

27:57

M/50/5'11"/173

5 rds:
95 pound power cleans, 21 reps
21 ring dips

23:38

M/39/175/6'

as rx'd 19:13

Had a hard time with this one.

21:12

#139

1 Ring Dip - 3 Bar Dips

Shizer!!! I thought it was 10 ring dips... oh well, therefore...

not as rx'd: 17:05
5 rounds
21 SDLHP 95#
10 Ring Dips

This is my first crossfit workout after 5 weeks of fractured ankle recovery.

M/22/163/6'2

Subbed 21 ring dips with 63 Regular dips

time: 52:15

#6
I live because I was born. Didn't have much say in the matter, so I try to make the best of it while I am here.

9:55

19:58 had to push last set to get under 20

Subbed 21 Bar Dips for 21 Ring Dips

First set was under 2 minutes, stamina needs work!

M/33/210/6'0

Five rounds:
21 x 95# SDHP
21 Bar dips
- No assist for first 2 rds
- 35# assist on last 3 rds

Time: 24:45

btw: 158

26:30 as rx'd

Oops! I did 21-15-9

10:09

15:36

Comment #153 Christian K

damn thats ALOT of dips... :)

M/28/6'1"/205
13:05

M/35/195
As Rx'd 33:15
--------------------------------------------------

F/25/128

"Buttercups" 3 rounds
20 pound sumo x 15 reps
15 ring dips

10:38

M/29/73"/212lbs.

5rds.
21-95lbs. SDHP
21-Ring Dips

12:14

MSgt. Jacob C. Green
506 ECES/ Fire & Emegency Services
Assistant Chief of Operations
Kirkuk Regional Air Base
F.O.B. Warrior
Iraq

m/54/6'/200

As RX'd. 18.48.
I knew I'd feel this in my shoulders and upper pecs but was surprised by how much it worked my forearms! Once again the thing that really slows me down is my aerobic capacity, but I am seeing improvement.
Good WOD

M/36/67/244

W/U & CFE on the bike.
8:00 warm-up, 20:10 x 8, 2:00 rest, 10:20 x 8.

WOD:
5 RFT - 21, 18, 15, 12, 9
95# SDHP
Bar Dips (mix of straight bar dips and assisted at 50-70#).

Hey Christine,

#38 Christine

I'm starting crossfit too. This will be my fifth workout. Good luck and don't be nervous! My recommendation would be to watch ever demo video that they have available! I'm actually familiar with most of the exercises, so it hasn't been that difficult for me, but some are new to me. I'm an at home crossfitter, so I rely a lot on the videos. Start with comfortable weight so you can concentrate on form. You may not even need much weight at all if you are not used to these type of exercises. I go on You-tube a lot and look up videos everyday. Have fun and good luck!

Sarah

19:03

I did a slightly different version due to limited equipment:

Five rounds for time of:

21 SDHP with 30# Kettlebell
21 Ring Dips

11:31

This turned out to be a great metcon, but I could've done more weight for the SDHPs...probably not 95 though. Gotta get some more weight here at home!

7:40

The gym located at my apartment complex only has a Smith Machine for bench, squat, etc. I was just curious if it's possible to sub the Smith Machine in as opposed to a barbell for SDHP? Or would it be better to use dumbells? Open to any suggestions, thanks!!!

the indy cert was great thanks to all the trainers. josh and bobbie were really great trainers. thanks

Ryan F

41:32

brutal. Subbed 63 bar dips for ring dips per round

39/m/167

16:22 as Rx'd.

Limiter - Lungs on high-pulls.

as rx'd: 12:40

Subbed:

5 Rounds for time:
Row 21 Calories
21 Thrusters @ 45# Dumbbell, 1 arm

11:17

M/38/6'2"/208

First day back after three weeks off. Recovering from right knee surgery.

Modified Workout

5 Rounds For Time
21 Upright Row with 65#
21 Ring Dips

9:15

By the way, something tells me that ring dips will be a big part of this year's Crossfit Games.

As Rx'd

21:04

Hi

I'm tottaly new to crossfit, this was only my third WOD.
After 10 weeks on the sidelines with injury, the time couldn't have been any good, but I'm still glad to have gone through it, even after scaling it down a bit.

53:01

80 pound for SDHP for the last 4 rounds, reg dips 1:1 for ring dips (unavailable). Felt exhausted.

25/M/163

Light warm up, 20 GHD's, somw waal ball. squats.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

time- 20:35

I had to use the ring grip to keep a hold of the bar.

25/m/5'11"/205ish

12:41 as rx'd

Sub'd ring dips for normal dips- 30 per set.

Time: 29:31

This was a tough one for me. The SDHP killed me. I had to take it slow and I only did 4 rounds since I ran out of time. I did the four rounds in 20min. Warmed up my shoulders well and I think that helped.

s'more:

Hey, what the?? Don't even THINK about quitting this board brother, that's crazy talk.

Jakers is right, don't worry about those few sad sacks who ridicule your kindness and words of encouragement. Your posts mean a lot to me, so get your chin up and jump right back on that horse dude!

Don't make me fly (I mean run of course) down to Ecuador and pull you out of this funk, cause I will. I might even bring Pony and Eric with me!

Man hugs and bad English forever brother :-)

Eric Gohl: Congrats on the barbell cert, that's awesome. Maybe you can help me out with my Budweiser power cleans at the games ;-) Seriously though, that's really cool, I'm glad you had a great experience. Next step is your Level 2...

Bingo: Wonderful post yesterday, thank you.

Congrats to the new Level 1 Crossfitters! It's an awesome feeling isn't it?

Never Quit!

16:06 as rx'd

60 lb SDHP

ring dips w light yellow assist band

15:27

M/36/5'10"/183

Holmer and I are doing our own programming for a bit:

Warmup:

20# med ball cleans 10-10-10

Workout:

Front squats 110# 10-10-10
Overhead walking lunges 55#: 15-15-15 (each leg)
40# dumbell snatches: 10-10-10

Cooldown:

10# med ball stretching drills

(Just didn't want you guys to think I was sleeping in and being lazy)

Subbed and scaled like crazy.
4 sets, 95 lb SDHP's, 1:1 bar dips in 22:00.
Started on 5th set, then Mr Pukey came to visit.

M/43/185/5'9"
As Rx'd - 19:38

I subbed 35 bar dips for 21 ring dips... 29 min. maybe one day I'll be an animal like some of these other guys.

m/5'8"/49/170

As rx'd

16:24

as rx'd

11:00

GOOD TIMES AS RX'D

Dave
M/33/205/72"

15:04 as rx'ed

Jeremy
M/30/210/71"
13:36
scaled to 65lbs & did dips on GHD machine

Done at Bellevue U Crossfit

Thanks Mike - U da man!

Dave

25:54

one set of SDHP unbroken, next 3-11/10, last one 11, 5, 5
ring dips mostly in sets of 5, but plenty of singles.

M/29
15:15 as RX

29/m/143lb

My back is in bits so i subbed air squats for SDHP, i know its no where near as tough but its all i could do today.

time 7.43

M/45/5'11"/185

19:10

Assisted ring dips for final 4 rounds. Triceps were toasted after first round.
Sumo's as rx'd, broken sets-ouch!!!

Thanks Coach!

41:32

brutal. Subbed 63 bar dips for ring dips per round

I did 33.26

It is brutal. 63 dips is a bitch! I'm throwing ring over my globo!!!!

As Rx'd 14.28
(SDLHP are my bitch)

Paul
M/26/213/6'2"

*No rings at 24 Hr, Used regular parallel bars.
I Love Crossfit!

33/M/6’00/183

16:54

21:26

65# sdhp
assisted dips with stability ball

I see these comments from people saying that their bench press has improved because of doing crossfit. how is that, we hardly ever do bench presses?

m/24/6.1/198

sub: push press for sdhp. still 95#

o/w rxd

19:02

-- SUBBED 21 Bar dips (scale-down)

Time: ~16:45 (forgot stopwatch)

First round unbroken for both. Afterwards, SDHPs were 10-6-5. Usually could get the first 7-8 dips straight before a break.

Nice, tough workout. SDHPs not too bad and dips went better than expected. Still, I was doing 3s and 4s at the end.

Back squat 135x3, 165x3, 185x3, 195(f), 190x1

3 rounds of 21 75# SDHP, 21 ring dips
9:37

30 sec of L sit on the rings

41/m/176cm/72kg

As rx'd

17:40

M/23/66"/180

70 lb. SDHP and 2:1 bench dips (feet raised)

13:30

subed ring for bar
27:40

As Rx'd

21:30

m/38/5'10"/170

3 Rounds as rx'd

13:02

95 lb Snatch 3-3-3-3-3

100 pushups+abs

m/28/5'11"/225

43yom / 148

13:00 as rx'd

I attended my third cert in as many months this weekend, and was able to watch another team of professionals at work, and another group of eager learners and hard workers turning their sweat and time into new knowledge, skills and fitness.

I must be a slow learner. I've been to five certs, qualified as Lv II, and read every Journal article at least once. I've trained some athletes. I listen to CF radio, and perhaps have only missed out on the learning by not being a 'discussion board' participant or an affiliate.

After all of that, my neurons were still firing all weekend long (yes, even at my 4th Lv I), both in learning how to see people moving and how to cue them to move better, but also in gaining awareness of my own movement flaws and learning news ways to think and talk about CF.

Doing FGB I realized, finally, why the bar was going forward vice up doing PP - elbows in wrong position at the bottom of the press. Similarly - for SDHP I realized I was not lowering the bar via hands/shrug/hips which was why the bar was winding up landing way out in front of shins, vice close to body. It's a relief - sure don't look forward to the day when I can't learn something during a weekend with the best CF has to offer.

If you've been to a Lv I - I humbly suggest a repeat. For one, the cost is only one half, more importantly you'll deepen your knowledge of CF and learn to be a better trainer. You'll also be better prepared to pursue Lv II qualification.

And it will be a hell of a fun weekend, of course. Paul

5 rds:

21 SDLHP 95#
21 Bar Dips

17.45

first two rounds 95 # DB on end (setup and grip at top sucked)

#65 SDHP'
Ring dips:slight tap to the top negatives down full range.
20:09

Ouch.

39/195/6'4"

"TILLMAN" as Rx'd from CF Football

31:26

7 Rds
7 x 315 Deadlift
10 x 20m shuttles
15 x Pull Ups

Totally missed the 45 sec break between rds.

Comment by Double B — April 26, 2009 at 4:31pm

23/M/180

15:06 as rxd except for the second round, where i did 25 reps instead of 21. just kinda blanked.

33/m/215/6'5"

19:41

15:52 as Rx'd

Ring dips pretty strong today... limiting factor were the sumos, had to break them into 7's after first round.

Glad I had a training partner to watch my form.

rx'ed

9:03

Greg
10 SDHP 75#
10 Dips
5 Rounds
20:58

Kelli
Same except 15#
and assisted dips
5:52

My back is dead...

15:04

Working the dips and pop goes the shoulder. It sounded like someone opened a bottle of wine. Below 90 on dips.

38/m/169/5'8''

Rx'd 14:48

Attended the West Point cert... what a great weekend, thank you to all the trainers!! we couldnt have asked for a better crew, or facility!!

#203-Andy
Here in lies the beauty if Crossfit. Despite the fact you don't train one specific movement in CF you make measurable gains in overall fitness and improved performance in all disciplines.

If you're not on the bus already, you better jump on brother! CrossFit is taking it to another level, as always.

Oh My GOD !!!
That Freegin Sucked...
5 rounds 17:16 total, rested 3 mins. between each set.
I finished 45 min ago still feeling pukey...
37/m/220

did this after my deadlifts (5x5 of 225, 295, 3x255) and before bench and sledgehammer swings. (forgot how much i loved those!)

Thanks for the advice everyone! I'm actually working out at my university, that is until summer :) and then I guess I'll try to find a gym somewhere until next semester.

subbed

5x:
25 sdhp @ 2x35#
21 ring dips

10:16

For my first time doing SDHP, I started light to make sure my form is proper. I also did assisted ring dips.(Had the rings for months and happy I finally used them!) I'm not sure my rings were hung the proper distance from each other either. They felt very awkward, but I'm sure that's normal the first time using them.
5 Rounds:
21 reps of SDHP- 45lbs
21 reps of assisted ring dips

*Time: 19:55

Followed with:
10 minutes on the heavy bag
2 rounds of speed bag
Pyramid kicks (Up to ten and then back down)

3 Rounds
63 parallel dips
21 @ 95lb SDHP

+20 more parallel bar dips, shoulder couldn't handle anymore

24m

15:44
just regular dips 1-1

M/30/70"/190

as rx'd = 20:10

So if i dont have access to rings.. im forced to sub regular dips? With the rule of the thumb applied, thats 63 dips per round. And 315 dips total. Thats a LOT of dips. Any alternative?

M/48/6'/194

WOD as req'd 17:31

tabata pushups 109
tabata situps 148

25/m/5'11"/177
As rx'd
20:59
Sucked

#6 - I live for total complete honesty. Having nothing to hide, nothing to fear, no reason to put on airs and acts, and being completely honest with myself is a free and awesome way to live. I also am constantly searching for others who enjoy the freedom of complete total honesty.
This wod was hard. For some reason I wanted to go up in weight. 65# SDHP is often not quite enough.
1 round with 75#
4 rounds with 70#
jumping ring dips cause I aint quite there yet:)
13:57 with lots of rests, and dips were totally broken.

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips
Time - 14:38

Dips are definitely a weakness; will increase the weight to 95 pound SDHP next time.

18:48 as rx'd.

Could have pushed a little harder. Did first two rounds hard then slowed down a lot. Was about to meet pukie and slowed it down some since I was only racing myself. SDHP needs work, but wasn't bad. Dips were broken up a lot. Never failure just lack of rhythm. Good times.

as RX'd 14:04

rd1 1:02/:33
rd2 2:05/1:01
rd3 2:08/1:08
rd4 1:58/1:04
rd5 1:58/1:03

s'more,
Don't leave the board. I've been posting for almost 4 years and I've seen the idiots come and go. While the direction of the board has changed a bit during that time, it is refreshing to see the enthusiasm and camaraderie that your threads bring. Hang in there bro' and keep going with the hugs and support.

48/m/190

As Rx'd. 22:14

18:24

BINGO, I am in week two of the CFSB Program and had a question. On deadlift day and shoulder press day it says to choose one of the protocols (15-12-9 or 12-9-6 and 12=>15 reps ect.), but not sure what that entails. Is it a specific workout?
Thanks

m/35/5'8/151

5rds for time
70lb KB sdhp 21reps
Ring Dips 21 reps
Time 11:11

where in the heck are the dirty south results?

m/38/5-11/245
Boy did I burn through that really FAST!

4:11 close to as rx'd ...OH WAIT!!!!

Apparently in my 'lack of coffee' induced haze I read it wrong...
yeah...I did:
21-15-9
sumo's (scaled to 65#)
dips (scaled the dips to regular dips 1:1)

don't worry -I've already punished the guilty...

subbed bar dips 1:1
65lb SDHP (guess i warmed up my shoulders enough so i don't have the pinch in the left one)

27:24 10th dip round 5 my right hand goes numb so i stopped... so mad.

19:24

m/28/170

as rx'd
16:01

33 yom 220 bwt

shoulder tweaked so staying away from ring dips/sdhp

did a modified crossfit football workout started with a
90 percent 1rm (215 lbs) power clean and split jerk 15 minutes max reps. after 4 reps dropped it to 85 percent 1rm (205 lbs) power clean and split jerk
24 total reps (4 at 215, 20 at 205)
followed by 30 burpees for time 1:59

Subbed 1:1
Ring dips: Bar dips

9:12

I am not sure I am physically capable of doing 315 bar dips. I am getting rings in the next 3 months so maybe when this comes back up I will be able to do it as Rx'd.

#6 Antz: My purpose on this earth is to create havoc and cannibalize small children. Oh wait I meant to serve the Lord and Savior sweet 8lb 6oz baby Jesus.

24/m/185/5'7"

17:53 as Rx'd

That felt good! Exhausted today. Actually was able to complete all the ring dips which is amazing bc I have never been able too. Musta juat been a good day.

Holy shoulders!

65lb strict upright row, hips to nose, otherwise as rx'd: 10:09

I can't quite make my arms move well enough to wipe the sweat off my face. I love ring dips!

as rxd

11:52

14:46 as RXd m/5'7/180 4mnth CFer
I gotta tip my hat to the STUDS with the amazing times,,,its cats like you that jack me up and push me to the brink,
Post #s 220,193,170,155,129 STUDS
I hope to one catch up, as of now Im barely seeing the tread pattern on your shoes...

M/25/5'10"/180

As Rxd

14:24

I had the great privilege to watch and meet one of my inspirations in the crossfit community and now MMA world. I was on hand for Kyle Maynard's debut fight, to meet a guy that I've been following for over a year now on the main page was thrilling. He is not only an inspiration but a genuinely good guy. Six of my Auburn MMA team mates fought before Kyle, I cornered five of them and for the main event got to see Kyle fight a hard lost decision to his opponent. just to see him step in the cage was a great inspiration.. He pushed the pace the whole fight showing off some of that crossfit endurance. It was a honor to meet him and I look forward to both grappling with him and doing a little fire breathing!!

29/m/181
As Rx'd 14:03

as r'xd

9:54

29/200/m

Rocked this badboy out in 26:30.

Scaling as follows:
21 x 5 rounds for time of:
70lbs. SDHP
21 Regular Dips

I could've done more weights on the SDHP i feel like. Really extending that back and getting that explosion at the top takes a lot of weight off of the shoulders. I just ordered my ELITE Rings today so I will not be doing normal dips from here on out. Looking foward to cranking this bad boy out again next time it comes around.

S'more,
I agree with all the others here. Don't leave. I love reading your posts and all the man hugs you dish out. Keep up the hard work brother. Give the baby love from all of the CF community!

15:51
Still having back trouble.
Did this one nice and easy.

Substituted sdhp for 35lb kettlebell thrusters
but hit the ring dips

10:12a

cfwu x 1

5 rounds:
95lb sumo deadlift highpull x 21
ring dips x 21

14:38

m/41/160

As rx'd exept 65lb. SDHP

15:41

100+ ring dips. Holy crap!! CF rocks!

15:42 as rx'd

Damn, hoped for under 15min

M/47/5'7"/170
18:38
After the first round of dips I put the weight of one leg on the ladder rung (just dead weight, no push off). I had to check 3x on this workout. Surely it wasn't 95 lb SDLHP. It couldn't be 5 rounds of 21 reps. It had to be 21, 18, 15, 12, 9. Glad it is over. Have to work on the dips.

18:44

Coach,

At the Mid-Atlantic regional qualifiers there was some talk about the possibility of a Masters Division (40 and over) for next year's games. Think it's a great idea for us old guys.

m/31/180
Forgot to time. Only did 1 bar dip for every 1 ring dip. Great workout! Really was tired afterwards-

WU with air squats, GHD SUs, ring pullups (wow, butterfly kip on rings is tough!)

Shoulder still recovering, so subbed regular kipping ring pullups instead of ring dips. Otherwise as RX'd. 18:53

The SDHP and ring PU combo is a real killer, arms got pumped up after 1st round and really slowed after.

"where in the heck are the dirty south results?"

Comment #246 - Posted by: ken c at April 27, 2009 12:59 PM

Dirty South Top 7 Qualifying Athletes

Female

1. Jenni Orr
2. Shana Alverson
3. Laura Demarco
4. Adriana Grassi-Mosley
5. Mariah Provost
6. Ndiya Nkongho
7. Rachel Steinbrunkner

Male

1. Russell Berger
2. Lance Mosley
3. Brandon Phillips
4. Sean Provost
5. Omar Torres
6. Leonid Soubbotine
7. Drew McKenzine

as rx'd
14:27

22.59

As a CF noob:

I missed yesterday's workout but in true warrior fashion I couldnt let myself off the hok that easily...so today was killer:

Monday 27 April 2009
Wod (from Sunday): three rounds for time 21-15-9 reps
25kg Squat snatch
Dead-hang Pull-ups

Plus

Wod (from today): Five rounds for time of:
40kg power cleans 21 reps
21 dips
Just over 45 min.

Never give up,never surrender!

PS I might have missed this but did Eric Gohl give a noob post today?

- Ryan, Johannesburg, South Africa

16:57

subbed in 30 regular L-dips, instead of 21 rings... I needa some money for some rings...

This one almost make me puke ... again ...

20 minutes. Was looking like Lou Ferrigno in the end ...

m/31/5,8/185

as rx'd, time: 28'14

22.56

subbed dips for ring dips

19/m/161/5'11"

Warm Up:

CrossFit Warm Up
Various Mobility Exercises

W.O.D.

as rx'd in 18:58

Just got my rings on Friday, messed around with them a little, thought I was looking forward to using them in a WOD...but this was a little much. The 'wobble factor' definitely saps strength.

5 rounds of 21 ea:

Ring dips with one toe on the floor behind,ankles crossed, and bending knee towards the ground for stability (and probably a little hedge against gravity. Good ROM was the goal. All 3's by the final round.

SDLHPs as Rx'd.

19:42 and just happy to finish.

m/33/5'10/158lbs

7:59 as rx'ed

Pack

65Lb SDHP
21 Dips

10:05

m/29/192/6'1

as rx'd

12:49

Sorry...forgot to mention my first workout today with the snatches and pullups completed in 19 min...second wod in just over 45 min...for a total of just over an hour and happy to get thru it. it was a big mental workout for me as well.

- Ryan, Johannesburg, South Africa

As Rx: 19:52

46/M/6'/185

MODIFIED WOD BECAUSE OF FIGHTING LATER TONIGHT.

3 ROUNDS OF ...

95 POUND SDHP X 21
185 POUND BENCH PRESS X 21

TIME: 10:36

SUN DOWN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

"Michael", details there.

Jakers you are right and BIG side hugs...Rookie, Herm, Pony, Cookie, Eric Gohl...Jim D 4 years?? Bro!!!

27/5'6/160#

Ok yesterday "fran" 3:42 not so good

Today SDHP/ring dips (this wod hurt SO much!!!

As Rx....9:08 pure pain!!!

m/6'3"/37/220

Rx'd 18:09 JFCOM.

11:31

subbed bench dips for ring dips

29/M/187/5'11"

Rx'd 22:05

Wow, sore pecs.

Rxd:18:11

M/35/5'8"/155lbs.

Okay this is my second WOD so far, I was just turned on to Cross-Fit. What a monster.

Warm up (12 minutes)
3 Sets each of;
Samson Stretch (30sec)
10X Overhead Squats w/ Broomstick
15X Back Extension
10X Chin Ups (palm in)
20X Inverted Sit-up

SDLHP - 95lbs.x15,12,10,8
Dips (no rings yet) - 21, 18,15,8

And then I threw up...

RE: 294

Forgot my time, 32 minutes.

M/41/6'3"/229
BrandX Pack/Puppy(dips)

5 rounds for time:

21 reps 65# SDHP
21 Bench Dips

17:19

1100m row (5 min.)
cfwu x 3 -dips
5 rnds.
65# SDHP 21
bar dips 21
20:50

wow, this was tough.... on the last 4 sets i paced at 2 and 3 dips at a time. tried more a few times but failed every time.

14:07 as rx'd

Scaled to Pack
45# SDHP/ Band Ring Dips
14:33

Pete_Rockland- hey neighbor, always look for your posts. Good deal on the ring dips!
JulieP- did you give up the white stuff? Hows that going?
Playoff Beard- I am running out of frequent flier miles. If we're goin' to Ecuador, we gotta go NOW before I put anyone else on my itinerary to Aromas.
MomOf3- Jeez, I DO want you for my neighbor...GHD in the garage, and you KILLED this! Nice work.
SoxFan- how many WODs did you do with your pops? How'd he do?

Reason for living- for the fun of it, to keep learning, to keep experiencing new situations, to keep peeling away my layers, to laugh and soak up everyday, to feel joy in my bones, to seek that feeling I get just before I fall asleep on the beach reading a book (or when I hang upside down in a tree :)

30 yom, 185 lbs

14:49 as rx'd

***FRAT***

"Jakers you are right and BIG side hugs..."

Comment #289 - Posted by: s'more at April 27, 2009 3:03 PM

:)

Indy Cert.

Thanks to all the trainers, Jon, Joe, Josh, Lisa, Tony and Bobbie. You all had your own style, which is a great asset to Crossfit.

I am a much better crossfitter for attending.

Take care all.

jg

F/37/125
Left shoulder screamin from yesterday's snatches; was not going to do this wod but hubby shamed me into it! No shoulder pain after I warmed up, just wod pain!!! Totally smoked! 17:12 with 65# SDLHP and ring dips, thin band assisted after first round to get full ROM- made 'em deep since I was cheatin'! Still took me forever:) Never thought I'd ever say this, but how 'bout some squats tomorrow??

I had to do bar dips becasue i dont have any rings and i did the sumo-deadlifts with 65 lbs--11:03

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 ugly triple-unders; ROM exercises; CFWU (minus dips) 2x15; Burgener warm-up.

As Rx: 12:55.

Cool-down: PNF of hamstrings & shldrs; foam roll.

17:33

29yo, 5'11", 173lbs

Only 3 rounds
17:11

I thought when I saw this one that it was going to be more ring dips than I could handle. Just doing 3 rounds was killer. They were broken into sets of 2 at a time by the 2nd round.

bar dips, no rings in gym, otherwise as rxd.
26 minutes 30 seconds.

Raine- love me some squats, I am right there with you. But could we PLEASE not do 1RMs? They are SO hard to do by myself. I need a partner for them. Joe Banks:"Take... Me.... To......the squat rack!" (that's for you PB)

as rxd 8min10sec
btw 180

M/34/175/3'x2
CrossFit SB
Front Squat
5-5-5
210-215-220(pr)
3 rounds of
105lb sdhp 21 reps
21 ring dips
7 min 26 sec

19:28 as RX'd

as rx'd:

12:38

m/30/164

As rx'd

11:11 and my shoulders are shredded! Cant raise my arms above my head. GOD i love crossfit!

8:31

subbed 50# for SDHL

21:22

15:21 as required

Back Squat
45,75,105,135x5
165x5x3
Press
45,60x5
75x5x3

F/36/5'2"/108

sub'd:
5 rnds
35lb SDHP, 21 reps
Assisted Bar Dips, 21 reps

18:43

#309 Pony: LOL my friend, well played! I never get tired of a Joe vs the Volcano reference :-)

#289 s'more: Welcome back! Full frontal Playoff Beard bear hugs! Now don't you go trying that again mister.

48/M/5'9"/174

As rx'd 19:28

Nothing to write home about but after a 3 week layoff due to a medical am just happy to be hitting it again!

Still recovering from "Fittest In Michigan Challenge" at HyperFIT USA in Ann Arbor.

Felt like I need to get to the gym though.

Did a few Tabatas.

Tabata Treadmill 12X Incline 7.5 Speed 8 Rounds
Tabata Pushups 8 Rounds (went to failure to fast)
Tabata Situps (around 12-14 per round, pretty consistent)

95 lb SDHP
Bar dips

27/m/5'11"/240

98 freeking degrees here in northern VA, garage gym was 95, luvin the heat

as rx'd: 7:31

Attended Level 1 Cert at Westpoint this weekend - great experience - for those of you who are considering going to a cert just do it...its worth the time and money. Todd and the crew - thanks for your time, patience and knowledge

Right now I'm not at that level of power to do
95lb and that many reps. is it ok if i lower it too 85lb and 15 reps for each?

9:41

reg dips/ ring dips 1/1
sdhp as rxed

M/26/6'1/175

WOD: subbed regular dips for ring dips

Approx. 27 minutes

Absolutely hit a wall on dips. Was able to crush through SDHP, but had to break dips down into sets of three at the end.

24m/6'/180

As Rx'd 16:50

Biasing towards running this week (1 mile time trial set for May 5, the anniversary of the first sub-4 minute mile). Started off with 5 quarters on the tread at mile PR pace (11.3 mph), starting every two minutes, each quarter took about 77-78 seconds, rest of the two minutes was rest. Felt good, could have managed 1 or 2 more reps.

Moved on to Burgener snatch drills, then 10 HSS w/ empty bar, 5x3 HSS with 65.

Modified today's WOD by making each round AMRAP 1 minute SDHP at 95#, 1 minute bar dips. Lost track of my reps (but it was nowhere near 21 per round!), still ended up getting a great 10 minute workout.

M/22/175/5'11"

Time = 13:16

No rings. Substituted regular dips for ring dips. Much harder then I was expecting.

19:15

65# Sumo's
Otherwise, as Rx'd

Ring Dips killed me as usual;)

26:53

2:31
4:49
7:07
6:50
5:34

M/28/5'8/190

SDHP as rx'd
Subbed reg dips 3:1 ring dips...did all 315 dips.

time was 38:36

dips killed my time, was able to fly through the SDHP, but after a first set of 20, it was sets of around 5. Seriously need to invest in some rings.

17:26 mostly as rx'd

Ring dips were as follows: 17 full/4 jumping, 10/11, 0/21, 0/21, 0/21.

#289
s'more

I enjoy reading your posts. Got a question. What's all the FRAT comment stuff about?

24:49
no ring dips
subbed 63 dips per round

4 rounds

19:45

09.04.27
3 rounds
21 SDHP #75
21 ring dips - groups of 5
18:15

26/M/6'1.5"/260(and falling)

SDHP as rx'ed
gravitron dips 1:1

28:06

Yesterday- could not resist an early morning 10k before church, then spent the day with my niece so no time for the gym.

Today:

70# sdlhp, bar dips least asst
21:59

This was humbling! Spent most time on dips, sdlhp were all great and great ROM. A/C broke in gym and it was like getting an extra benefit of working out in a sauna.
Not feeling so tops today.

s'more- :( don't go. I would miss all your great smiles, energy, and hugs. Everyone would! Ignore all the crazy posts and come back!

21:28 as rx'ed

24:48

15:19 as rx'd

#309 Pony- Dad did 2 WOD's this weekend. One on Friday and one Sunday. On Friday he did a Mini-"Cindy". He did over 9 rounds! I was so proud of him.

On Sunday I had him do a 1/4 Murph. Again he rocked it in 17:22. I knew he got it when he jumped up to full pushups for the final 30...and I didn't even say anything to tell him to do it. He just had that fire in his voice that I think we all know comes out when we are trying to push ourselves.

Today he went back home and did today's WOD at Pack reps but with only the PVC. He said it took him 5:24. I am really proud of him and hope he sees all the benefit that CrossFit can provide. Thanks again for all the help!

20:32 as rxd

19:42 subbed 21 ring dips for 21 bar dips fun workout!

24:59..
Stepped away from my weights for my set of dips, and someone stripped my bar and took over.. =T
Did 40 dips for each rep.

*plus did ran 3miles w/some calisthenics this morning. =T coulda done a lot better.

Finished up with some rowing though, 200 calories.

F/25/5'0"/122lbs

In the spirit of honesty I will admit I had a little internal tantrum and stopped after round 3, about 8:51 into it. I'm not sure what my problem was exactly other than I just couldn't seem to find a rhythm.

Tomorrow will be a better day!

15:02

31/M/175/5'8"

19:14 Rx'd

Ring dips owned me on this one. Overall not my best performance.

I did a spin class for 45 min before this and I think that sapped the legs more than I thought. Need to lose about 10 more lbs before dips get faster. Getting better with technique. Good workout Coach.

31:06

m/35/155

as rx'd
12:33
good job gimpy and browler

dnf--trap

20:36

It was my first time using rings and was zapped after the first round so I lowered the rings to let myself use a leg to get a jump. Dropped the weight to 65# after the second round of 95#.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
SDHP 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2.

As rx’d: 23:34
Foam roll after

18:44 as rx'd

m/19/143#

as Rx'd 10:28

Well, I got the order backwards, whoops:

18:26 scaled up "Herm" style

5 rounds:
Weighted Ring Dips +25 lb x 21
115 lb SDHP x 21

1)2:15 (running clock)
2)3:35 (5:50)
3)4:10 (10:00)
4)4:30 (14:30)
5)3:56 (18:26)

Did most sets 10+6+5 reps. I really should have pushed the SDHP's harder, but they killed me.

I liked this WOD, I needed the strength work today.

later,
b
m/32/5'8-1/2"/179

m/20/163/5'9"

subbed 25# bar dips for ring dips

23:42

had to share dip bar with others so probably could've cut my time by maybe 30 seconds are so but still brutal.

95 lb sdhpx21,
bar dips x21,
assist @4 after 2.5 rounds
34:24

Thanks for a great weekend in Indy. The level 1 Certification was way beyond my expectations, i really learned a lot. The insturctors were awesome, really cool and full of knowledge and highly capable of teaching it. Very excited to share the knowledge with other Pratice Crossfitters and friends and family. Thanks!

m/43/185

as rx'd
16:58

Thanks to the instructors of the Level 1 cert at West Point. Learned a lot and then some. Worth every penny.

As rx'd:16:02

D
@ home
Scale: 89# SDLHP, thin band dips on dip stand
nursing very sore shoulder
24:40

m/41/5'7"/150lb

as rx'd 17:20

Whoa...

19:09 RX

Aloha,

Jordan

15:54 (75lb. SDHP)

14:27

Didn't kip on rings. Many sets of 3 or 4

20/m/158/5'9

wu x 3 x 10: K2E's, be, pull, squat, push, Berg. wu

5 Rnds for time: 26:17

Ring dips suck. Could have gone faster if I didn't need to wait
for the rings a couple of times. Maybe under 25 min. Next time.

m/27/200lbs
awesome!!! feels like im in a fight. military guy first time doing the wod. no rings so i did regular dips.
12:45

5 x 500m row
Best split 1:44
Worst split 1:47

M/33/6'/182

As Rx'd: 22:47

First time for ring dips. KILLER! I'm going to be working on them. SDHP was the only place I could make up any time.

Reason for living: same as #74. God IS good.

BWT:190
warm-up 5min walk, then 5min walk 2min run x4
45lb bar
21 pull-ups 110 off assisted
I could have sworn it said pull-up.

19:35

CFWUx3

first time doing ring dips since December-so NOT pain free right now!

65# for SDHP

TIME: 14 minutes flat. I stunk at ring dips.

:35::55

I attended the Level I cert this weekend in Indianapolis. It was hands down one of the best weekends of my life. What I was able to learn was incredible. while I am an avid reader of the articles and watcher of the movies in the journal, I learned about areas of crossfit I didn't even know existed. One of the biggest things I will take away is this: even though I am now "certified," I still need to actively gather information and develop my form and push the envelope on intensity. The more I learned this weekend, the more I realized I didn't know. The instructors were incredible.

I had my appendix removed two weeks ago, and hadn't worked out at all for the two weeks prior to the cert (i wasn't supposed to do any heavy lifting for that amount of time). I would not reccomend this as a good strategy going into a cert for others.

Final comment, while I was really into CrossFit before going into the cert, I can truly say I am a believer now. Although I have only been doing WOD's for about 6 months, I cannot see myself doing anything else in the future. The measurable, observable, and repeatable results speak for themselves and prove that the theories work.

Thanks to all for a great weekend,

Nick

14:54

Subbed regular dips. Should have done 2:1 or 3:1 but I didn't have that much time tonight.

F/27/5'0"/108
As Rx'd
29:29
The ring dips did me in hard! Loved it and hated it all at the same time.

M/34/240ish/6'5"

13:45

Wish I had rings out here in the desert

m/54/5'10/168

70lbs w rings
13:32

15:31. The crap food this weekend hurt me bad. This felt rough!

As rxed

13:24

Subbed 71lb Kettlebell
13:43

16:47 RX

ring dips were tough, got down to singles

Just wanted to say that the Indy Cert. was a great experience for me. I thought the staff and participants all did a great job. I learned a lot during the lectures and the workouts. Thanks to all the HQ staff and the IMPD for hosting the event.

Dave Barber

as RX'd 15:06

great workout!

as rx'd 31:31

M/33/185

as Rx'd rings to pits every rep
9:59 what a great wod great job
CFG!!!!

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips

19:39

M/23/6'1/180

A.M: yesterday's snatch WOD: 8:50 (details there)

P.M:
3 rounds
as rx'd

7:05

My ring dips are bad.

21:10 4 rnds 65# and bar dips

14:34 Rx'ed
26/m/5'9"/185

kipped a little on rings towards the end. fumbled around with ipod after strap broke so that took some time away. Next time I'll just blast cold and ugly by tool over the speakers in my gym.

M/6'2"/212/22

Rx'd- except for regular dips instead of ring dips

19:11

29/m/182

10:58

24/m/175

Playing catch up.

WOD from sunday:
21,15,9
SQ snatch
PU (chest to bar)

As rx'd: time 8:25

Subbed:
65# SDHP
2:1 bar dips

18:03. Did SDHP unbroken through 4th round, but those DAMN DIPS!
Baby, am I smoked or what?

14:24 as rx'd

Subbed push-ups
18:59
Also rips on both hands from ctb make for uncomfortable push-ups, but I fought through....

M/29/6'/160

not as rx'd, still a noob had to scale

70lb sdhp, bar dips (last two rounds assisted, really need to work on these)

did something funky to shoulder on last set, hope it's nothing major...

M/40/192
Subbed 2x45 lb db SDHP
Ring dips as Rx'd

5 rounds
20:12

oops..

24:55

done at crossfit after coaching with felix

as rx 22:40.

Need to work on pacing. Last round with Felix both coaching and pacing me was 3:32. Last round should not be faster than previous rounds.

26M/6'6"/235lbs

as rx'd: 10:40

15:36

5x5 @225 bench press warmup

14:53 wod

14:25 as rx'ed

Hanging the rings from my door gym resulted in nearly ripping down the door frame, bringing an abrupt end to the workout.

Did Tabata squats instead: 16, 2 below PR.

I am just going to shave the hair off the rest of my arms to match the patches of missing hair and skin I now have on each arm. Holy crap that stings!

Unfortunately I neglected to sufficiently charge my mp3 player that doubles as my stopwatch, and, thus, I have absolutely no accurate clue as to how long it took me to complete this WoD. Suffice it to say, judging by my missing skin and the utter loathing I have for this WoD, I think I completed an adequate amount of work.

Subbed 75# SDHP, bar dips 1:1. Ran out of dips after 8 into 3rd round, called it quits. 15:38

Rx'd

8:05

as rx'd

14:13

Tried to do this at lunch, but took about 6.5 min per round. Did two rounds. Had to break the SDHL into sets with this weight.

Subbed 15 reps per exercise per round.

13:42

Rx
36:26
I suck At ring dips!!!!

12:03

145/m/5'8"/24
As Rx'd
11:11

subbed 50lb dumbbells for 95 lb bar

18:32

3 mi. run

26:24

still resting left elbow tendonitis flareup

5 rounds
as rx'd 14:45

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 15 reps
15 Ring dips

26:12

Ring workout for strength beforehand was probably ill advised.

1/3 8:24

18:20

subbed 30 parallel bar dips in place of ring dips...

unbelievable that some of you can complete in under 10:00...u r animals!

We did yesterdays workout today. See comments for 090426 for results.

M/30/5'11"/200

As rx'd
24:10

This kicked my butt, much harder than I thought
People at the gym had all the normal bars, so I used a 100# bar for the SDHP

The cords I rigged the rings on had a plastic piece that ripped my triceps up everytime I did a dip. Enormous bruises..lol! I'll have to figure out a better way for next time...

M/28/6'4"/175

20:16 = (3:30, 4:02, 4:24, 4:04, 4:16)

75# Sumo-deadlift high-pull, 21 reps
21 regular dips

could have gone a little heavier on the SDHP, like 85. 95 was too much.

dips were killing me by the end, doing 3-lots, resting, etc.

12:33
m/27/175lbs
WOW!!! after the second round! gezzzz!!!! WICKED WOD!!! it messed me up! thats for sure, people in the "corperate" gym were looking at me all strange for screaming lol it was funny!!!!!

39/m/190

as rx'd
1:35, 3:18, 3:38, 3:34, 3:46

total 15:52

5X5 bp warmup @ 225lb
400m jog
21:03 w/ feet balanced on bench for ring dips

35 mins. 75 lbs. next time 85. Only did 21 bar dips per round...

m/40/5'4"/142

23:46 as rx'd

clock times @ each rd's end:
1) 03:30
2) 07:41
3) 12:47
4) 17:59
5) 23:46

m/32/143

as rx'd 15:51

MGySgt. USMC M/47/6'2"/201

As Rx'd - Not Quite - Time 20:14

95 Lb SDHP yes
Ring dips yes in the first round. After that I could knock out a couple then had to resort to a small jump to make it. Compensated by holding for a 2 count and doing a negative coming down. ha ha ha some came down kinda quick.

I would like to say Thank You, not only to Coach but to this entire community. Everyday I read these posts or watch a video I find myself growing, progressing, learning, and being completely humbled. Then I feel the burning desire of wanting more.

OooRahh CrossFit

13.59
as Rxed

38/m/5'11/163

83# for SDLHP
4:05 - 4:33 - 4:33 - 5:24 - 5:36
Total - 24:11

26/M/5'9"/170

Rx 16:21

This was nasty, but loved every drip of the nastiness!

Thanks for post!

26:37
2 for 1 on the Dips,
Good WOD
M/51/215

Rookie Post

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
63 bar dips

25:49

m/48/178

CFWUx1
BurgenerWUx1

Five rounds for time of:
Sumo-deadlift high-pull, 95 lbs, 21 reps, 0:46/1:02/2:39/3:04/2:26
Ring dips, 21 reps, 0:34/0:59/1:10/1:17/1:03
15:04

Got off to a great start but hit the wall during my fourth round of sumos (the 10-minute mark). Need to work harder on my >10 minute met cons.

Mama and the kids did the following versions of the wod today:

Mama
f/50/130
Three rounds for time of:
Sumo-deadlift high-pull, 35 lbs, 21 reps
Push ups, Kneeling, 21 reps
7:45

Luke
m/13/120
Five rounds for time of:
Sumo-deadlift high-pull, 55 lbs, 21 reps
Bar dips, 21 reps
7:30

Brittany
f/11/65
Three rounds for time of:
Sumo-deadlift high-pull, 20 lbs, 21 reps
Push ups, Kneeling, 21 reps
12:00

Good job, guys! Keep up the good work!

17:03
60lb sumo deadlift high pull
sub bar dips for ring dips
(post soccer game)

as rx'd: 19:06

Just getting back into the swing of things after a back injury had me laid up for 3 weeks. Still not 100%.

Subbed:
SDLHP 55#
Ring Dips - only 7 reps per round
14:50

First day of crossfit ever. Thought I was in pretty good shape. Not so much anymore.
95 lb sdhp, 21
21 dips, total of half assisted
30:52
I suck.
Bring on the next WOD

F/29/170/56kg

As Rx'd

15:21min

SDL HP wasnt issue at all, fighted with ring dips

Three rounds, no time, getting my wife into crossfit.

Sumo squat deadlifts 95 lbs 21 reps
Bench dips (no bars, no rings) 63 reps

Her
Sumo Squat Deadlifts 30 lbs 21 reps
Bench dips 40 reps

My first time doing SDHP. No rings, so I had to improvise:

5 Rounds
95lb SDHP
21 Straight Bar Dips
21 Straight Bar Knee Raises

23 mins

85# SDHP except 1st round used 95#
63 bench dips with legs on stability ball

33:04

18:03
Had to break up both exercises into three sets of seven after the first two rounds. Ring dips even more on the last.
The first two rounds were broken, but only broke into two sets of ten and eleven to get to twenty one on both exercises.

F/22/5'6"/136

21-15-9:
Snatch, 65lbs
Chest-to-bar pull-ups
25:47

First time I have ever been able to rep out snatches at this weight, but thanks to Burgsy this past weekend I am ON IT! I think that I'd even be able to shave off 5 minutes right away if I did this workout again tomorrow, only because I got really really confident towards the end. Now I know what a proper snatch feels like. YAY!

M/58/277

3 rounds

21 SDHP 65#, 45#, 45#
21 Dips 220# assist

14:12

M/24/6'4"/260

as rx'd
21:24

As Rx'd

21:04

23/m/173lbs/70"
sub bar dips instead of ring dips

10:50

This was tougher than the seven round similar workout but still good

as rx'd: 9:46.

kipping ring dips made it way faster

m/29/166cm/61kg

As rx'd: 12:47

The rings dips slowed me down a LOT.

Good WOD.

32/m/165

subbed reg dips for ring dips.

14:07

19:59

m/19/6'4''/195
cf football
5 rounds:
7 deadlifts 275#
ran to half-court and back for 5 lengths on basketball court
15 pullups chest to bar

24 mins

sub bar dips
13:38

m/178/94/33

18:55
subbed reg dips 1:1 - still new to crossfit

33/M/180

10:17 as Rx'd

Subbed 35 Bar Dips

18:22

15:30 - jumping ring dips, could have had better ROM on my SDHP's. Dips are getting way better I barely jump anymore :)

Lizzie - 18:30 SDHP - 20KG, jumping ring dips

Subbed 70lb SDHPs, plus ring dips

32:18

Buddy Effort 10 Rounds:

00:38:40

F/27/111

35#
jrd

11:18

4 rounds, otherwise as rx'd
14:40

32/180/m

scaled to 75#
13:24

34yom / 219lbs

9:40 on Puppy 3 rounds of 21/21

Subbed bench dips. Had an underwear blowout, but didn't stop.

Used 30 pound dumbells and regular dips. Only managed 3 rounds. My nutrition has not been good over the past few days. Gah.

9:08

m/28/6'/193

Made up Sunday's workout first:
As Rx= 7:42

Then did today's:
As Rx= 12:26

Total time to do both about 30 mins.

Second crossfit workout ever.

95# SDHP x 21
Sub'd bar dips for ring dips x 21

16:58

13:04

As Rx'd 15:14
Goal was 15 so pretty happy!
95 felt heavy though, damnit

28/6'8"/217

14:52

as rx'd

21:56.1

m/27/190/72

15:50

m/32/5'9"/169

1 to 1 Reg Dips 19:45

btw: 157

26:30 as rx'd. might have done an extra round, not sure.

As rx'd 23:38

m/215/6'1"/28

17:45

Had a ruff weekend and could feel it haunt me.

first wod in over a month due to back pain
subed regular dips for ring dips
16:23

done yesterday

26/f/5'2/128#

breakfast: run 45 minutes = 6 miles

over to VCF for women's class
WOD: 3 rounds for time of
30 x wall-ball (16#, 10' target)
10 x chest to bar pull-ups
400m run

time = 14:41

ran a couple more 400s with 2 of the other girls last runs

over to CFNoHo for

21-15-9 of
65# snatch (full squat)
chest to bar pull-ups
time = 10:02
bleah. know i can get this one way faster

coach class then off to eat!

back to CFNoHo for today's WOD
5 rounds for time of
21 x sdlhp 68#
21 x ring dips
time = 11:15

then coach nite class.
whew wut a day!

As Rx'd

m/26/170/5'10''

14:52

12:09rx

15:59 rx'd

as rx'd (broken sets):

22:00

31/m/5'10"/210

My shoulder is injured, which makes the dips very painful. SDHP feels good though. I did 21 situps per round instead of dips...sdhp as rx'd

13:12

Age 53/BW 245# modified 75# SDHP x 21 + Bench Dips x 21 for five sets (13:58); then 10 x 125m row w/2 minute recoveries. All rounds < 33 seconds.

Five rounds for time of:00:18:59

95 pound Sumo-deadlift high-pull, 21 reps
21 dips

No rings, scaled dips because I could not do 315 regular dips.

22:04 subbing reg. dips for rings. Was turning a lot of heads at LA Fitness by all the people doing "beach muscle" exercises. That used to be me, now i think guys doing cambered bar curls is weak.

Mark: as rx'd 20:14 (so close to beating 20:00)

Theresa: @ rx'd weight (65#) smallest band on ring dips - 22:57

Five rounds for time:

35lb kettlebell swings x 21
Bleacher Dips w/one leg up x 21

12:01

Five rounds for time

35lb-sumo-dead lift high pull w/kettlebell x 21
Bleacher dips w/one leg up(alt) x 21

12:01

CFWU- minus pu's
Sdhp 30lbs
1 round of dips the rest pull ups
20:46

I get shooting pain in my neck and shoulders when I finish a set of dips. I'm fine while I'm performing the exercise but when I'm done it's like someones punching me in the back of my neck and shoulders...

Any idea's whats going on?

As rx'd
13:58
improvimg rdips but i have to be faster in this one.... that was hard. and i said hard!!!!!

Jeff @ home
9:58

15:19

31/m/5"6/165

16:30

Could not believe how much I had to break up the ring dips on the last two sets.

Globo Gym Story....brutal...

This seemed like an awesome workout...after my 5 minute break between sets 2 and 3. My buddy and I belong to a Planet Fitness and they've been cool so far. But yesterday, we bring two barbells to the back so we can set them up next to the rings. We start the workout, first set unbroken, second set not so much, but we're flying through when one of the workers comes up to us and says "you guys can't use these back here." so we ask why (still trying to press through the workout, time is ticking away). He goes "they belong to the bench press." Not wanting to argue, i asked if we could have 5 minutes. He says no, and picks up the bar with the weights and brings it back to the front. (struggled mightily...was pretty funny). So we continue with the rings and the other bar and the employee comes back to get it. My buddy finishes the 21st rep as the guys like 10 feet away, and just drops it from chest high with an angry smile on his face. The guy goes "come'on dude!" and proceeds to take the weights off the second bar and carry it away with the manager. Needless to say, we were fired up. We finished the workout with a pre-weighted 100# bar that was way to slim to do SDHP's with...but finished around 7:30 and 8:30 respectively. (combining the first half and second half times. Can't wait for this to come up again so we can do it for real. We're now looking for barbell sets for our own home gym.

M/37/5'11"/165

10:45 as rx'd.

No gym today. Can't do it in the garage as no rings.

No Fun

Rx 19:44

As Rx'd 26:00

28/M 175 78/kg

Sub ring dips with reg dips

13:26

35/m/175/5'10

Rx 19:16

modified reg dips

22:21

As Rx'd:

26:13

28/04/09
M/33
First workout back after a pretty long lay-off due to illness/laziness/baby-induced sleeplessness etc.
Sub'd regular dips for ring dips 1 for 1 (I know its cheating but see above)
17:31
Felt pretty wretched but glad to have completed it - thought seriously about only doing three rounds.

As rxd: 18:10.

M/30/6'3/180

Sub'd 70lbs KB
Did 10 Negative Ring Dips on the last part of round 4 & 5 for a total of 20 NRDP

21:07

As Rx'd:
11:30

19:58 as Rx'd

M/31/5'8/138

m/29/73/181
as Rx'd
26:22

Interrupted by fire alarm:

1st 3 rounds: 9:09
last 2 rounds (plus 21 SDHP): 7:07

not as rx'd (almost!)
85# SDHP
16:36

Pukie came and made sure I was being honest with my effort. Wow...

24:08

Scaled to 85lb SDHP. Avg HR 174, peak 186, rec 51. At home, with Bob M.

as rxd 11:49

m/37/76/195

19:55 as rx'd

m/35/182/6'3"
18:49

Scaled to 15 each for 5 rounds. Not my best effort.

Missed this yesterday...trying to fight off a cold. I really hate SDHP's although not because they are extremely hard, it's just a weird movement for me. Lost most time on rings. Down to doubles at the end.

Modified and Scaled WOD:

4 rounds for time:

21 95# SDHP
21 dips (not on rings)

20:33 min

M/33/202/6'0"

24/m/175

as rx'd

11:02

SUB 65#x12 ss
SUB 3x12 di

21:21

M/39/150

30:32 as rx'd.

15 min ellip wu 20/20.

M/26/6"/175

Didnt have rings for dips. first 2 sets unbroken then eventually badly broken. felt great though.

12:30

M/39/200/5'10"

as rx'd=14:42

25:59

M/20/160/5'5

17:20

As prescribed

As Rx'd:
11:59

As Rx'd 17:30

15:43

rough

age 19 bw 170

10:06 as rx'd

damn. really wanted to get under 10. so close! this one sucked though. arms were fried and i couldn't breathe. but i love it all the same!

another note: my bar muscle ups are coming along pretty well at anytime

As Rx'd:
14:52

20:02

3 mile run
23:20
then WOD
21 regular dips in lieu of ring dips
9:41

3 mile run
23:20 then WOD
regular dips in lieu of rings
9:41...tough workout

m/175/28

14:55

Second round pulled chest muscle, had to rest it.

As Rx'd

14:51

wu
burgwu

did some snatch tech work after yesterdays wod, I needed it.

more wu

as rx'd
17m24s

m/26/165/5'8"
18:35... total suckfest. Ran 4 miles later in the evening 36:42. Fun!

m/42/184

scaled way back and did

21-15-9

sdhp-75#
dips from bench

6:28

CFWUx2x15

subbed 80# SDHP, bar dips

3:12
4:21
4:53
4:56
5:28
Total: 22:50

2 Lap run for time - 34:41:52

SDLHP: 3 x 95 lb, 18 x 85 lb
Dips: 42 standard, 21 bench (feet up)
SDLHP: 21 x 85 lb
Dips: 21 standard, 42 bench (feet up)
SDLHP: 21 x 85 lb
Dips: 11 standard, 52 bench (feet up)
SDLHP: 21 x 85 lb
Dips: 63 bench (feet up)
SDLHP: 21 x 85 lb
Dips: 30 bench (feet up), 33 bench (feet down)

59:23:85

WOD as rx'd, 45k sdlhp,ring dips,21 reps of each ,5 rounds for time:
16.19.
was totally f$%&*+ after 1st round,did this on 2hrs sleep and could definitely feel the difference,plus tight shorts and branch boy kept quizzing me on the Froch-Taylor fight all the way through the workout !
good pain anyway !  am i just paranoid ? or am i just

21/m/6'2"/195 lbs

As Rx'd:
13:30

M/32/148/5'5"

13:27 as rx'd

m/29/200

as rx'd: 15:09

ring dips just kill me.
then i did weighted ring pull ups and weighted skin the cats on rings. all with 45# weight vest.

M/24/153 GregAwu

Misread workout, did 21,15,9 rep scheme - 5:31

Rx time would probably have been 14 minutes.

M, 31, 5'9", 205

As Rx'd in 12:37

14:26 w/ bar dips

As rx'd: 17:25.

started the day with a 6.5km ruck march (1:04:00)

3 hours later, WOD:

CFWU x 3
Burgener Warm-up

5 rounds for time:

1. 21 x 95 lb SDHP
2. 21 x Bar Dips (No Rings)

18:25

M/39/6'1"/245

28:37

M/24/184

As Rx'd:
17:29

Not my best.

11:43 subbed bar dips no rings

5 rounds
21 SDHP 65#
21 assisted dips (rounds 1,2,4,5 - 16# assist; round 3 - 10# assist)
19:29

M/32/5'4"/144lbs
As Rx'd
13:23

35yr/150/m

15.10

as rx'd

M/25/5'10/207

As Rx'd 15:45

Ring dips kicked my ass. Keep them coming coach.

F/45/5'2"/126ish

CFE stationary cycle 10:20 x 16 followed by

3 rounds only of
21 reps - 40# high pull (deadlift portion skipped due to sore lower back)
21 reps - ring dips (feet on bench).
7:03

got it in 10 minutes

M/5'10"/200/23

8:41

Was able to do 12 ring dips and then had to switch to jumping dips or one footed dips.

at work 16:27

Recieved Level 1 Cert in Indianapolis and it was great. The trainers were really cool and even though they could have embarassed many in the gym they were very down to earth and really gave us there best. The program was top notch and I really learned alot about myself and how to improve my performance as well as help others to improve theirs. I love this stuff.

18:32

65lbs SDHP, purple band assist ring dips.
Lost track of time, around 27:00
Felt like a big bag of suck today.

m35/170/5'8"

as rx'd 13:42

12:58

mojo
did tomorrow's 1-1-1-1-1-1-1 sp first and took a 40 min break
29 min as rx'd

niki scaled back assisted ring dips, bar sdlhp
24 min

15:15

sub 42 bench dips for 21 ring dips

AM
CFWU2
BWU at 45,65

As Rx'd
24:55

PM
Cycle 22.65 K in 49:01, Avg = 27.7 KmH, Max=47

Well I had higher expectations
18:36

Subbed pushups for dips cause my shoulder hurt

36/m/5-11/221.5

I did this the next day (doubled up workouts), all caught up now.

15:41.1

5 times for time
21 x 65lb SumoDeadLift (Women's weight)
21 x Dips (Weight assisted with anywhere from 70-115 pounds assist)

The Sumos were fine, but the dips were torture, and I'm really bad at them, form shot to hell by the middle. I'll work on it.

Waaaaay tougher than it looked.

As rx'ed 16:56

CFWU -pu's and dips
4 min. on arm bike at level 5

As rx'd 24:00

followed by 090428 (shoulder press)

115
125f, 120
125f, 120
125
125f, 120
125
125f, 120

21:08

Attended the Level 1 cert in Vegas this weekend. Hands down the best fitness training I have ever attended. The coaches we had this weekend were outstanding, knowledgable and truely cared about improving each individuals performance and knowledge/ Special thanks to Crossfit Las Vegas for openning their gym to us. Great faclility.

PACK
5 ROUNDS
21-SDHP-65LBS.
21-REG. DIPS
22:01

3 ROUNDS
21-SDHP-30LB
21-ASST. DIPS
9:46

11.17 as rx'd. Under 10 next time

mojo
did tomorrow's 1-1-1-1-1-1-1 sp first and took a 40 min break
29 min as rx'd

niki scaled back assisted ring dips, bar sdlhp
24 min

Sub 63 Dips for 21 Ring Dips
By the second round they were almost all jumping dips...
1-3:27, 2-5:05, 3-5:20, 4-5:17, 5-5:30
24:42 Total

make up

As Rx'd:
13:00

Early morning on fairly empty stomach for reference. Need a better breakfast next time at the very least.

as rxd 18:45

m/30/225
As rx'd 17:10

M 68"/165/40

15:18
Subbed regular dips for ring dips.

22/M/5'6/180

11:07
subbed ring dips for regular dips

Did this yesterday

Subbed:
75 lb SDHP (gotta get that form down)
2x dips (need mroe strength, used assistance)

r/33/108

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

13:24

EXCELLENT loved this one

f/33/108

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps (rx'd 65lbs)
21 Ring dips

13:24

EXCELLENT loved this one

An enormous thanks to the trainers that came down to West Point this last weekend for the level 1 certification! An amazing experience, learning and benefiting from such a wealth of information.
And Todd, I totally identify with your story...I'm an infantryman in the Army with 4 deployments to Iraq and Afghanistan, so I totally understand the benefits of functional and varied fitness, as opposed to doing 2 minutes of pushups and situps. I've been doing CrossFit WODs for the last 10 months, and was pretty proud of myself, until I had a trainer at the cert. give me an honest assessment of my techniques... humbling. I'm totally fired up to work on my own skills, and help others with theirs. Thank you all!

Mike
Black and Gold CrossFit

as rx'd with toe assist on dips

17:55

F/23/150

Sub'd 45#, dips w/ 60# assist

26:00

Arms were so fried after that it was a challenge to drive! :o

C-
65#
14:15

Subbed 3 to 1 bar dips for ring dips...ALL I HAVE TO SAY IS BRUTAL...

otherwise as rx'd

25/m/5'8/164

39:32

as rx'd 19:03

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Bench dips (No place to hang rings- yet!)
15:34

28/M/250
16:50
No rings, just did regular dips

32/m/235
EB was hurting
27:00

25 minutes

A lot more brutal than I expected.

m/32/6'1"//195

23 minutes, non-ring dips, harder than anticipated.

M/33/70/165

16:10

subbed 65 lb.
subbed bar dips

3 rounds only and still nearly met pukie.

11:16

M/24/190

5:26
as RX'D

As Rx'd 7:28

21-15-9
Snatch/Pull Up (chest to bar)
11:35

15:05, as rx'd.

Couplets suck because there's nowhere to hide.

M/26/148/5'8"

Subbed ring dips with regular dips...3:1
So

Five rounds of

21 95# Sumo dead-lift high pull
63 dips

38.12

improving I think...I hope

M34/183/6'2.5"
As RX'd
11:45

Did it a bit "tabata" style. About 15-25 secs of work
and 8-18 secs of rest.
Helped greatly with pacing.
SDHPs about 0:52-1:32 per round
Ring dips 0:50-1:22 per round.

The recent Journal video clip helped a lot with the SDHPs.
I've done them too slowly before. Now I exploded more
and shrugged the shoulders and the rest was a result.

Thanks for a great WOD and good video clip in preparation for it.

27/m/175/6'

5 Rounds of:
90 lb SDHP X 21
63 bar dips

37 min.

5 Rounds of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips - Assisted

14:42

as rx'd 16:38 - I got dominated today...

WOD that is 7 rounds of 10 SDHP and 10 dips I got low 6's. Some how I tacked on 10 more minutes for 35 more reps...

21/m/5'9"/181

as rx'd
9:32

CFWU x 3 Std no devs

As Rx'd

SDHPs, 11/5/5; 10/6/5 x 4
Ring Dips 7/7/7

25:59

28/m/79kg

17:31

Subbed:

5 rounds of

21 x 20kg DB SDHP L
21 x 20kg DB SDHP R
21 Tricep Pushups, 40cm

Back still tight/tighter from snatches

24:09
Did ring dips the first round, then switched to regular dips.

4 rounds in 18:15
Subbed bar dips for ring dips. Guy was waiting for the bar, but I should have done a fifth round anyway. Back wasn't feeling right. Next time focus on keeping back straight.

13:49 as rx'd

The SDLHPs sucked!

24:10.
Did 3 rounds As rx'd. On 3rd round of ring dips, I developed shoulder pain that precluded me from continuing ring dips (and regular dips). I transitioned to 2 for 1 push-ups (i.e., 42 push-ups per round). Strong SDLHPs, pretty weak on the ring dips...always have been. work on it bit by bit!

30/m/190lbs/6'

13.55

If felt like one of my better efforts. Paul

only had time to do 3 rounds
95lbs
63 dips (no rings)
19:02

really a bad time i think. very tough workout and the dips are very time consuming and exhausting. i think doing ring dips, even though they are harder, i would have a much faster time.

Man, after week 3 of crossfit, I figured this was going to be an, er, uh, easy workout. WRONG!!!

Took about 35 minutes, used 65lbs for the sumo's. Ramping up still.

People were looking at me like what is wrong with this guy..LOL, CROSSFIT BABY, ITS ALL GOOD!

28:51

Ring dips still hard, but getting much stronger.

Strict dips (no kip), 28:51

As RX'D
14:17
Didn't feel too bad. Faster next time fo' sho'.

9:24 as rxd. nothing fun about it

sub for sumo...95#-75#-75#-65#-45#

11:28

8:24 as Rx'd

32:19
(68,54), (15,13)

m/38/63"/170

14:42

24:51

M/34/174

5 rnds
Sub 75lb SDHP x 21
Sub 42 parallel bar dips

25min (approx. no stopwatch)

16:37 rx'd

Five rounds for time of:
40 kgs. Sumo-deadlift high-pull, 21 reps
12 Dips

18:56

f/26/106

5x
53# SDHP x21
10 ring dips

21:23

m/37/6'4"/220

4 rounds (late for work)

subbed normal dips 1 for 1 50 lbs of assist

28:14

Ring dips crush me.

scaled to 67# SDLHP
18:13

23:00

had to do this wayyy behind..ouch!! like doing these things in uniform though..

no rings had to do straight dips...most of them w/ a push of..

made it through first run..after that brooken sumo deadlift...

finshed spent in .. 16:05

Warm-up:

10 Second hold L-Sit
10 x 135# OHS
5 x Full Range HSPU
15 x Sit-Ups
10 x Towel Pull-ups (5 Left arm high, 5 Right arm)
10 x Pistols

WOD as Rx'd:

8:16

Think I can knock 45 seconds off this WOD next time. Felt good physically, but psyched myself out coming out of the third round.

13:46. No rings so standard dips.

CFWUx1
18:13

*did regular dips instead of ring dips
*65 lbs instead of 95 lbs

22:39

17:30 with jumping ring dips... my back is sore as hell today after this one last night. Great workout

F 5'4" 125 lbs

As Rx'd, until 11 ring dips into the 4th rd, where I had to switch to bar dips (only 1 for 1, though), since I could no longer manage a decent ring dip.

18:00, with bar dips subbed for ring dips and 115lbs for SDHP. Humiliated to performing sets of three and 4, even with the regular dips. Very frustrating to be so weak on dips.

m/30/6/200

22:11 as Rx'd

Oops! didn't post 28:59, my time.

38 min sub 3x parallel bar dips as rx'd

16-17 mins roughly (as RX'd) no stopwatch today so going by the wall clock.

M/27/185

M/32/160 6'1

19:55

M / 31 / 5'11 / 230

WUP: 10min

CF: 22m 03sec

PCF: Jammer - 225lb 3x5

M/53/143/5'8"

5 Rds SDHP 65lbs , will go heavier next time

5 Rds ring dips

19:01

10:01 as rx'd

lots and lots of breathing

F/44y/62"/143# JULIA
5 RFT: 30# SDLHP 21x, Assisted Ring Dips 21x
26:35

M/40y/68"/155# GEORGE
5 RFT: 95# SDLHP 21x, Ring Dips 21x
26:26

subbed 1 ring dip for 2 bar dips

4 rounds in 22 minutes. back is very sore the day after.

48:56
- 65lb SDHP (next time 75lbs)
- Main goal accomplished in doing all ring-dips

Did something else Monday, Saved this for today.
As Rx'd

M/30/6'3"/204Lbs

18:09

Sucked all the way. Did "Randy" Yesterday. I think I could do better.

M/31/190

18.14

subbed 2 parallel dips for 1 ring dip.

sub CF Football 20090430 WOD
as rx'd
1:11
1:14
1:10

31:12
65 lbs. as rx'd for 4 rounds
pretty smoked today

Excellent WOD. Someday I will be able to do it as RX'ed...

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
24 regular dips

27:58

34/164

20:25

ring dips went well. s.d.h.p sucks. waste all my time on doing them. very disappointed from that score.

19:30 in my garage.
with a couple of interuptions.
Next time I will kill this time
However, it kicked my butt
tito
188 29 male 5'8"

I really dislike the sdhp's

as rx'd

18:25

21 x 95# SDLHP
21 x Bar dips (sub)

Time = 21:03

Should have subbed in more dips, but this still killed me

34/M/203

11:16 as rx'd

rd 1- 21 SDHP, 21 regular dips
rd 2- 21 sdhp, 21 regular dips
rd 3- 21 sdhp, 6 reg dips/15 50lb assisted dips
rd 4- 21 sdhp, 21 50 lb assisted dips
rd 5- 21 sdhp, 21 50 lb assisted dips

21:30
been a while since i've done dips. they were tough. 2nd week of crossfit
30/m/6'1/215

M/6'1"/192/35
As rx'd
12:25

@thegym

13:42

13:48 as rx'd thank god for kipping dips or i would still be out there!!!
M/32/5'6"/165

32/m/#230
rx'd - nt

13:39

felt strong today

Warm up with 1 mile run
Substituted jumping ring dips...felt strong--will try no jump for Elizabeth coming up(I'm about 5 days behind the main page)

End of round times:
04:55
10:27
16:23
22:30
28:34

5 rounds
60# SDHP 21 reps
21 bench dips

12:13 P.G.
16:49 C.M.
15:46 T.K.

5 rounds
60# SDHP 21 reps
21 bench dips

12:13 P.G.
16:49 C.M.
15:46 T.K.

Did 21 bar dips then 21 pushups, then bar dips again. Alternated to get to the sub of 63.
39:30

CFWUx3
-sub'd 21 reg dips (70 -lb assist)
18:45

The Reverend: M/31/195

10:44

05/02

29:45

M/30/180/5'9"
CF week 3

5 rounds of
SDLHP 75# 21 reps
Gravitron dips with 50# assist 21 reps

23:54

Need to seriously work on SDLHP form. Felt like I was missing out on my shrug.

m/36/6'4"/94kg

14:25

Did dips on b.extn handles

m-34-6'3-233

16:50 RXD
(could have gotten deeper in my dips)

22.m.137.65"

as rx'd
20:07(PR)

WU
19:15
M/48/185#/72"

12:30

14:15

I treated this one as a technical skills session. Dropped the first ten. Got really good at them towards the end! As rx'd w/ kipping chest pull ups approx 40 minutes.

1:1 bar dips

19:21

m/35/5'9/173

CFWU - 3. Reg except no dips 2nd & 3rd. Superman. Burgener.
20:20
SDHP pretty good. Mostly 11+10. Ring dips tough. Bob pushed me pretty good on last round. Breaks not as long, but not as many reps per attempt.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

18:40

did in 16:57

subbed ring dips with regular dips

29'05" w/ bar dips

CFWU 2x8 -dips, supermans for back ext.

as rxd
14:55

First time using rings in a WOD. I just finished my homemade pair yesterday. Had to do band assisted ring dips...and they were still hard, so hard in fact that I scaled down to 15 reps each round and still had to do doubles and triples to get through the last few rounds. I learned today that exchanging regular dips for ring dips is a major down scale!!!
18:54

23.33 65#. low back still tentative from yday's squat snatches.

20:26 (5/5/09)
* could have gone down further on ring dips

*it's been a couple of days since I did this WOD and my upper back and shoulders and triceps ache terribly bad. must have done it with wrong form

14:18
85lb SDHP
Ring Dips

M/19/5'11"/160

Shoulders started to hurt halfway through, so did 42 pushups instead of ring dips for rounds 4 and 5

28:46

6'3"/200/male/26

as rx'd 26:40

34 yom 209!lbs

Regular dips 19:11

43 yom 208 lbs.

Harder than usual warmup

45 lbs. sumo deadlift highpulls

dips were benchdips

25:10

Jennie: 27 F 165# 5'9"
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (green band assisted)
Time= 31 min

15:40, used 85lbs for Sumo DL and did 30 dips each round

28/m/190

as rx'd: 11:52

EJ
M/36/170
26:00 RING DIPS WERE TOUGH
EJ

As rx'd: 18:08

145lbs/32yoa

as Rx'd

16:28

21:26 as R/x'd

M/31/203

For puppies:

30 lbs SDHP
bench dips

3 rounds : total time 12:30

tri's are burning heheh

20 SDHP 95 lbs
10 Chest to bar pull ups
(did ring dips last WOD by accident)
4 rounds 27 min

20 SDHP 95 lbs
10 Chest to bar pull ups
(did ring dips last WOD by accident)
4 rounds 27 min

23:45 subbed ring dips for regular dips.

30/m/165/5'6"
16:45 as RX'd

8:55 as r/x'd

at beach subbed
42 squats + ring rows-like modifired pullups
21 ring dips

no time

22:12

21:50
Did regular dips. Last three rounds used 90lbs. assistance.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
at Rx 19:35
five minute rest
Shoulder Press
1-1-1-1-1-1-1-
95-105-115-125-135-140-140 (pr)

75 lbs sumo-deadlift high-pull
25:20

As rx'd
Bar dips
24:45

3x5 scotts press
5-10 second front lever attempt