April 22, 2010

Thursday 100422

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

SnatchArmPulling_th.jpg

Enlarge image

In the snatch and clean, there is a counterproductive tendency, particularly among strong athletes, to pull the barbell up with the arms instead of relying on the force of the much more powerful hips.


"Running a (One Car) Garage Gym" with Joe Venuti by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


The Men's CrossFit Football Total at the BC Sectionals - video [wmv] [mov]


Rob Orlando 405lbs on today's WOD - video [wmv] [mov]


From the Vault: Ring Dip Standards video [wmv] [mov]


"What do we live for, if it is not to make life less difficult for each other?"
- George Eliot

Posted by lauren at April 22, 2010 5:00 PM
Comments

I think this picture was more about cleavage than demonstrating an improper pulling sequence. Nothing wrong with that though if that was the goal.

Comment #1 - Posted by: adam at April 21, 2010 5:08 PM

Jason,

The recommended substitution is 3 parallel bar dips for every ring dip prescribed. I found that under FAQ's. Hope it helps

Comment #2 - Posted by: gin078 at April 21, 2010 5:22 PM

Orlando is a beast but is that Full range of motion on the dips?

Comment #3 - Posted by: andy at April 21, 2010 5:25 PM

is rob getting some butt wink at the bottom of his squats, or is that just kind of what happend when you go really deep? I am asking because I feel like I have the same problem but it feels like my back is activley flexed but it just looks like there is a little tuck. What do you guys think?

Comment #4 - Posted by: jshep 24/6'1/210 at April 21, 2010 5:27 PM

and adam, i think that caption under the picture confirms your suspicions.

Comment #5 - Posted by: leon at April 21, 2010 5:30 PM

wow Orlando is such a boss.

Comment #6 - Posted by: Mike Essman at April 21, 2010 5:36 PM

did a bunch of dips the day before yesterday when i did elizabeth...should i be okay to do this one?

Comment #7 - Posted by: jankenson at April 21, 2010 5:37 PM

according to the the ring dip standards vid, I don't think rob's dips would be considered full ROM would they?

Comment #8 - Posted by: adam at April 21, 2010 6:04 PM

Watched the vault video and then watched the Orlando video.

Comment #9 - Posted by: Tim at April 21, 2010 6:04 PM

This just in: Rob Orlando is strong!

Comment #10 - Posted by: gaucoin at April 21, 2010 6:07 PM

You people are seriously unbelievable!! Show some class and think twice about what you are typing...PLEASE!! You do realize that this woman, her husband/boy friend, family and friends will be reading these comments too right? You are certainly entitled to your own opinions, but do the rest of us a favour and please keep them to yourself. Absolutely ZERO thought for this girls feelings!!...WOW!!!

Comment #11 - Posted by: tyson cf801 at April 21, 2010 6:08 PM

yeah, i think even if he's just barely getting full ROM, his hips are not dropping enough. legal, but poor form. not getting as much out of each dip as he could be.

Comment #12 - Posted by: MaroonSwim at April 21, 2010 6:12 PM

Who is this chick? She is a savage, she is my official background on my laptop.....

Comment #13 - Posted by: Christopher R at April 21, 2010 6:27 PM

Tyson/comment 23. If your being serious your a losa haha I'd point an laugh if I could =]

Comment #14 - Posted by: haha tyson at April 21, 2010 6:31 PM

Subs for ring dips?

Comment #15 - Posted by: Caleb at April 21, 2010 6:34 PM

Rob's hips barely move up and down on his ring dips. Excellent depth on the squats though.

Comment #16 - Posted by: Alfie at April 21, 2010 6:40 PM

The intro text for Rob's video is incorrect, it says "405 Back Squats x 5, 5 rounds for time". 3 reps per set, not 5.

Comment #17 - Posted by: Mike at April 21, 2010 6:52 PM

Say what you will, but that is one defined, and I will assume fit, woman.

Comment #18 - Posted by: Jimi at April 21, 2010 6:58 PM

I support what Tyson said. Hes just trying to get people to be respectful. Its one of those things you should have been taught as a child.
And, most crossfitters scream for attention, its why we post our loads and times...right?? You get attention that way too.

Comment #19 - Posted by: Riley at April 21, 2010 6:59 PM

True...Orlando's ROM on the dips is not full. But considering he's stronger than a friggin Clydesdale (and would crush anyone), his dips look just fine from where I'm sitting. Nice work Mr. Orlando!!

Comment #20 - Posted by: Scott S. - IL at April 21, 2010 6:59 PM

405 x 3, that depth, holy cow ...

Comment #21 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 21, 2010 7:05 PM

Regarding the note right underneath the photo: I am not particularly strong, but I definitely am guilty of "pull[ing] the barbell up with the arms instead of relying on the force of the much more powerful hips."

Does anyone have any recommendations for approaches to technique or drills that I can use to try and be better at using my hips. I have just decided to work on my vertical to improve (the nonexistant) explosiveness in my legs (since I am a 6'6" LSD addict). Thanks!

Comment #22 - Posted by: Farmer at April 21, 2010 7:09 PM

Is there even any weight on that bar? Idk it looks like its just the barbell

Comment #23 - Posted by: john at April 21, 2010 7:13 PM

Crossfit Sri Ram Ashram, India

Gautam m/5'7"/60kg/17yrs
10:39 85kg back squat

Bachendra m/5'4"/65kg/24yrs
9:00 80kg back squat

Comment #24 - Posted by: rashmi at April 21, 2010 7:13 PM

Any one else notice that the more political article links have gone away in the last year or so? I always wondered if such politics might turn off potential Crossfitters, looks like HQ was may have felt the same way.

Comment #25 - Posted by: herrmabh at April 21, 2010 7:23 PM

My philosophy is...If you can touch 'em, they're real. As to the rest of the peanut gallery, WHO CARES!? She was brave enough to submit a pic of herself demonstrating an improper snatch pull, so how about we focus on that, hmm? I'm sure coach didn't intend for her to be made fun of, especially since, judging by her musculature and association with CF, she is likely a great athlete. Also, potential "obstacles" or not, I'm willing to bet that she's fairly proficient at oly lifts, so what does it matter?

Point is...Stick to discussion on training, not body image. If you're in Crossfit for the latter, please slink away in silence, never to return. It's counter-productive.

Comment #26 - Posted by: Clinton Canaday - 24/6'3"/220 at April 21, 2010 7:24 PM

Impressive Orlando vid, but on the subject of critiquing, I was always taught that full ROM on ring dips is lockout to hands-touching chest. He hardly ever breaks parallel with his triceps...just an observation.

Also, nohope, this may be controversial, but my opinion on the CF community is...quality, not quantity. Humanity does not include cutting the woman down. Constructive criticism can be just as funny.

...Anyway, I'm off my soapbox, now.

Comment #27 - Posted by: Clinton Canaday - 24/6'3"/220 at April 21, 2010 7:45 PM

though it's possible she pulled the arms early, it's also possible she's just completed the first and second pulls and is on her way under the bar, hence the reason for the bent arms. check the hair and ear rings. the best photo for showing early arm pulls is just prior to full hip extension, when the arms should still be straight.

still a great pic on its own merit! that girl is ripped!!

Comment #28 - Posted by: carney at April 21, 2010 7:46 PM

Orlando is definately an awesome athlete, although he is only cheating himself with the ring dips

Comment #29 - Posted by: Aaron at April 21, 2010 8:00 PM

Ok, I just want to make sure, but is this picture for the day an example of correct form or incorrect form for a snatch or clean?

Thanks,
Newbie

Comment #30 - Posted by: SarahF/33/5'8"/130lb at April 21, 2010 8:10 PM

Concur with comment two above this. Where are the standards? Remember the video that either Khalipa or Barber did that showed how it is not correct ROM on ring dips if your hips don't move?

Shoulders not to the elbows either.

The squatting was superb and impressive, Rob needs to clean up the form on the dips because those won't pass standards at a competition you wouldn't think.

Comment #31 - Posted by: MikeyPaul/m/28/170/5'8" at April 21, 2010 8:19 PM

Brilliant pic, HQ! I get it.

Comment #32 - Posted by: CraigH at April 21, 2010 8:19 PM

So... how do you score this WOD? How do I beat you? If I squat more and take longer? If I squat less and go fast? Which aspect has priority? These 2-variable WODs show up on CF Football all the time too, and it's frustrating to not know if you beat someone straight-up. Thoughts?

Comment #33 - Posted by: asuderelict at April 21, 2010 8:34 PM

315, 13:44

The 4th and 5th set of rings dips killed my time....they were no joke.

Comment #34 - Posted by: Nelson M at April 21, 2010 8:38 PM

Mr. Orlando's hips didn't move. It is no coincidence that the links for Orlando's WOD and the standards video were posted together. Poor ring dips; time null and void.
As for the squats...I sure as hell couldn't do 405 x 3, but from where I'm sitting, it looks like homeboy has a major butt wink. I would like to see, just out of curiosity, if he has that same wink with air squats.

Comment #35 - Posted by: Espinosa at April 21, 2010 8:40 PM

M/30/ 143/5'10

QUESTION FOR THE PROs Concerning the Picture, about the Use of the hips, OK. what are some of the exercises that would tell your brain to use the HIPS rather than your arms for snatches and cleans? as far as dead lifts my CUE is to push the ground and stand like the gorilla and breath in, I say this because it works for me and I push more weight considering the fact that I only weight 143, I wonder what CUE can you use for the snatch, clean as well as the Beginning of the Row in the row machine since leg power will give a better time and you are able to push more weight. Have a nice WOD I will try with 225 or 235 maybe 240. Rob Orlando is strong.

SANTI

Comment #36 - Posted by: SANTI at April 21, 2010 9:28 PM

I am starting to use the vids posted here less since I am noticing mistakes. Also did anyone count the reps, video says 5 for squat but I only count 3 reps. Not knocking you Rob, nice WOD but wondering. 3 2 1 Go

Comment #37 - Posted by: deathdealer at April 21, 2010 9:52 PM

The video says 5 reps but it is only 3 needed, pardon my mistake.

Comment #38 - Posted by: deathdealer at April 21, 2010 9:55 PM

Nice job Shelly!

Comment #39 - Posted by: blair at April 21, 2010 10:34 PM

In the photo, the grip is narrow for a snatch. I think it should be wider. It's difficult to tell if she's pulling the bar up or pulling herself under the bar.

Comment #40 - Posted by: Susan at April 21, 2010 10:36 PM

What picture?.....Great video from the BC Sectionals!

Comment #41 - Posted by: g at April 21, 2010 10:55 PM

Wow! That BC sectional looked like a ton of fun! I noticed that there were some really big lifts in the deadlift and squat, some pretty big lifts in the power clean, but the numbers on the bench didn't appear to be so impressive. CrossFitters should bench press more. In the four years I've been CrossFitting, my bench press has nose dived. Working on changing that. It is a great strength exercise that seems to be lacking in a majority of CrossFitters across the board. Just my humble opinion!

Comment #42 - Posted by: freddy c._one world at April 21, 2010 11:15 PM

Anyone who suggests that those dips are satisfactory is a sycophant. The squats, on the other hand, were bananas--very strong.

Funny how we're starting to see more comments regarding the lack of qualitative standards for performance; moreover, the quantitative aspects are equally subjective.

We been given mathematical equations for power, maybe we should start using them?

Comment #43 - Posted by: aj at April 21, 2010 11:41 PM

Does anyone remember their first 'Fran' time? I did it today for the first time as Rx'd, never really tried thrusters before, it took me 20mins! I have only been Cfitting for like 3 months. I feel pretty pissed at how crap my time was, wanted under 10mins. Anyone remember their first time?

And those implants don't appear to have full ROM. Or any ROM for that matter Haha!

Comment #44 - Posted by: BjornTheBear at April 22, 2010 12:36 AM

Bjorn. I have haven't done Fran so I will do it on the weekend and let u know. And never be dissapointed with your times. It's a starting point. Imagine how great u will feel when u smash it to bits!!!!

Comment #45 - Posted by: Mr flakey at April 22, 2010 1:58 AM

Al Udeid - We all should have went way heavier.

Adam 185# (1st 98 ring dips unbroken)
Tommy 185#
Danielle 105# (Assisted rings/10 per set)

Warm up-30min jumprope/abs
Skills-Muscle Ups
Day 12 of Thruster Challenge

Comment #46 - Posted by: AdamL at April 22, 2010 2:41 AM

m/44/185

275lbs load

10:50

Comment #47 - Posted by: cosmo at April 22, 2010 2:43 AM

m/36/5'11/212

Man did I screw this one up. I increased load each set except for the last. Oh well

*subbed 3x1 bar dips
*BS loads: 185-195-205-225x2

21:15

Comment #48 - Posted by: Keith M at April 22, 2010 3:21 AM

BS Load 295

8:30

Comment #49 - Posted by: Mike 29/6'2/ 240 at April 22, 2010 3:37 AM

Im sorry but i feel these WOD are getting damn weak. I know the principle of them of busting for time and yes they are hard for the short time but after left wanting something more. Crossfit football Im moving to, creating my own, or borrowing workouts from affiliate crossfit gyms.

Comment #50 - Posted by: brian at April 22, 2010 4:05 AM

M/29/145lb/5'6"

205lb for back squats. ring dips killed me, but i did them all with the full ROM shown in today's video. i probably wouldn't have had such good form if not for the video post today. thanks for that.

as rx'd - 20:52

Comment #51 - Posted by: Mike at April 22, 2010 4:18 AM

She looks awesome! fit chicks rock! don't listen to Adam

Comment #52 - Posted by: Dan at April 22, 2010 4:27 AM

33/m/190

rx'd

225#, 9:03

rest 5 min, then...

10 rounds
15 DL @ 135#
10 push-ups

11:44

Comment #53 - Posted by: MWade at April 22, 2010 4:31 AM

Scaled to bar dips:

185#/15:00

Comment #54 - Posted by: angstadt at April 22, 2010 4:32 AM

M/32/189cm/110kg

The rings at my gym where real small so my hands really hurt now...

Suported ring-dips on the last 40.

100kg
12:30

Comment #55 - Posted by: Bugsy at April 22, 2010 4:33 AM

285

8:20

Next time 305

Comment #56 - Posted by: joecam 35/M/187 at April 22, 2010 4:46 AM

F/39/5'6"/160

125#

band-assist ring dips (20 for rounds 1&2 and 10 reps plus 10 bench dips for remaining rounds)

14:32

Comment #57 - Posted by: mom to five at April 22, 2010 4:54 AM

M/38/6'0"/235
Eliptical 500cals=35mins@lvl12@7mph
THEN Scaled WOD!
3 rotations of 3 reps for time:
Squat 90# + unknown bar
L-Pullup, unassisted
L-Dip, unassisted
12:07
======================
I actually did 12 unassisted pullups and dips for the first time since my elbow surgery! YAY ME!

Comment #58 - Posted by: shane lawrence at April 22, 2010 5:15 AM

Hit my personal best in squat weight 205(my bodyweight). Did 3 squats at 125lbs, 175, 200, 175, 205 and dips 20,20,10,10,10 in 18 minutes.

Comment #59 - Posted by: barrettorama - m 31-5'8"-205lbs at April 22, 2010 5:15 AM

225#, 9:06

subbed bar dips 20 reps/set

M/29/6'3"/200

Comment #60 - Posted by: Wyo-Moose at April 22, 2010 5:32 AM

A few comments about the picture:
1. As the caption states, this is about relying on the arm pull instead of hip explosion to elevate the barbell (not necessarily early arm pull). This is an extremely common phenomenon that isn't a noticeable problem at light weights, but that dramatically limits max loads.
2. Coach Burgener has demonstrated many different solutions for fixing arm pulls and other issues in the Oly lifts. Search his name in the CrossFit Journal for a few dozen articles and videos.
3. Shelly did not submit this picture. I took it as part of an impromptu training session with Coach Mike Burgener and Coach Glassman at CrossFit Counter Culture in Encinitas, CA.
4. You can tell that she is not bending her arms to come under the bar at this moment because her hips and knees and ankles are completely extended and she's a few inches off the ground.

Comment #61 - Posted by: Tony Budding at April 22, 2010 5:45 AM

29/6'8"/218

225 10:57

Comment #62 - Posted by: Stretch at April 22, 2010 5:51 AM

encinitas has some fine ladies

235# squat and 15 ring dips
5 rounds

12:10

Comment #63 - Posted by: chris M/34/69"/195 at April 22, 2010 5:57 AM

It's always helpful when you get further explanation from the person(s) who were there and/or took the picture.

Thanks Tony B.

Comment #64 - Posted by: BrianG at April 22, 2010 5:59 AM

Scaled due to lack of weight

55k Back squat x10
12 ring dips

5rds in 19:19mins

Comment #65 - Posted by: BarryT at April 22, 2010 6:00 AM

M/27/6'1''/210

275lbs

5:22

Comment #66 - Posted by: Dan at April 22, 2010 6:11 AM

205 lbs. subbed bar dips

12:45

wanted 225 but it felt really heavy this morning for some reason, maybe next time!

Comment #67 - Posted by: MattTruss M/25/5'7/160 at April 22, 2010 6:17 AM

5:55 w/ 225# squats (as rx'd)

Comment #68 - Posted by: MarcusG 5'9" 170 at April 22, 2010 6:29 AM

Scaled to Pack:
Five rounds for load and time of
Back Squat, 205#, 3 reps
15 Dips (did 20 the first set then scaled, then started kipping with the occasional jump... NEED to work on dips!)

8:43

Comment #69 - Posted by: coyo at April 22, 2010 6:31 AM

Suggested weight for back squat? Bodyweight or 3 rep max?

Comment #70 - Posted by: Trev at April 22, 2010 6:33 AM

The only reason why its so hard to tell if he is getting the full ROM is because his delts are so massive. But in all fairness he definitely did not get the full ROM. But he still made a huge effort in that WOD!

Comment #71 - Posted by: Dan Tyminski at April 22, 2010 6:34 AM

225lb, scaled to 10 ring dips per set

14:19

Comment #72 - Posted by: jeglit (m/38/6'4"/220) at April 22, 2010 6:49 AM

ugh, I am still rehabbing a reconstructed ACL and my legs are weak/still feel sore from the other days lunges and airsquats. Crossfit has definitely helped restore strength in my weaker leg... Ring dips shouldn't be a problem.

Comment #73 - Posted by: reynoldsvt at April 22, 2010 6:57 AM

hey tucker

i really like tony's explanation for why there IS such a thing as a kipping ring dip. don't you?

Comment #74 - Posted by: ken c at April 22, 2010 7:02 AM

29/m/165/5'11"

225/5:14

Comment #75 - Posted by: david stover at April 22, 2010 7:14 AM

255/13:31

Comment #76 - Posted by: Kevin Walls at April 22, 2010 7:16 AM

135lbs x5 (i only looked at the beginning of the video then left and thought it was five instead of three)
sub 40 bar dips

15:37

Comment #77 - Posted by: dan at April 22, 2010 7:20 AM

an idea for ring dips...

Why not set the rings at a height so when you are locked out at the top, your feet (with straight legs) are a certain distance off the ground, maybe 12"....maybe more or less. The distance could be different for each athlete depending on their height to make sure they get enough depth.

If you prefer to bend your legs when you do dips, do the same as above, but set them at a height based on your legs being bent so your knees have to touch the ground.

If your feet don't touch the ground at the bottom, don't count the rep. Lean forward as much as you want, but your feet (and hips) would have to drop 12".

Thoughts?

Comment #78 - Posted by: IlliniJason at April 22, 2010 7:21 AM

35/M/69"/164

As Rx'd: 14:02 @ 225#

Rear touched 20# med-ball for depth reference

Comment #79 - Posted by: ArcLite at April 22, 2010 7:32 AM

205/13:16 as rx'd

Comment #80 - Posted by: SB at April 22, 2010 7:35 AM

26/m/5'11"/213
365/13:29

Comment #81 - Posted by: Nickosaurus at April 22, 2010 7:43 AM

M/28/214

As rx'd
230lbs

9:57

I need to work on my depth on the squat and still keep control with my hips.

Comment #82 - Posted by: Steeler at April 22, 2010 7:43 AM

Great ring dip video.

Comment #83 - Posted by: kevin o at April 22, 2010 7:43 AM

Question all: What weight are you targeting for the squats? Percent of CFT 1RM? Bodyweight? Just wanted to know a starting point.

And for those w/o rings...are you doing the full 3:1 bar dip sub? Thanks for the input, everyone!

Comment #84 - Posted by: DenverDawg at April 22, 2010 7:49 AM

#50, completely disagree. Have been really enjoying the recent Main Site programming and found it to be more than enough for a WOD. I also do more than the CFWU, typically some interval & gymnastics training before and a row/run after. Here's how I'm doing today's WOD:

Warmup: Row 4 x 750 @ - 2:05 pace. Between each row 15 GHD Situps/15 GHD Hip Extensions, 15 Air squats, 15 CTB Pulllups.

WOD: Main Site. Squats @ 300#. 6'/172/m/32

Cool-Down: PNF stretching/Foam rolling 5-10 min.

Comment #85 - Posted by: Damon - Wasatch at April 22, 2010 7:52 AM

CFWU, WOD scaled, 225lb squats, 30 knuckle pushups (wrist injury prevents dips)...8m34s...

Comment #86 - Posted by: charlie at April 22, 2010 8:08 AM

Rob is my new hero...f'in amazing.

Comment #87 - Posted by: Sifu_Ryan at April 22, 2010 8:13 AM

29/M/141

Wow, that's a lot of ring dips! Couldn't manage more than 2 full sets with the ring dips, then I switched to regular dips on a chair.

185 lbs for squat

11:50

Comment #88 - Posted by: Eric E at April 22, 2010 8:14 AM

F/34/5'3"/108 110lb back squats on smith machine x3 and asst dips x20 for 5 sets forgot about the clock :)

Comment #89 - Posted by: Mindy S at April 22, 2010 8:21 AM

Squats 165lb
Parralette dips

7:22!! Super happy with that!! My quads are STILL screaming at me from the lunge/squat/back ext wod! lol

Comment #90 - Posted by: Stormi at April 22, 2010 8:22 AM

m/27/5'8'/145

185lbs/13:19

Comment #91 - Posted by: Townsend at April 22, 2010 8:25 AM

225lbs
regular dips
no timer

Comment #92 - Posted by: Lance D. M/27/69/198 at April 22, 2010 8:26 AM

#33 I think the point is to try to beat yourself the next time you do the WOD.

Comment #93 - Posted by: tj at April 22, 2010 8:31 AM

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Load/Time 185/7:48.79

Did ring dips for first round a and 14 reps of second, had to switch to regular dips after that...my triceps were fried..kept falling off the rings..My triceps are toast right now! Legs still a lil wrecked from last few WODs..

Comment #94 - Posted by: Derek at April 22, 2010 8:40 AM

22/M/5'11''/195
305/8:31

Comment #95 - Posted by: Ryan Sutton at April 22, 2010 8:53 AM

I like new WODs, but I do not always follow main page programming. I often mix in my own.

One trend I have noticed is that there is not much max effort strength programming lately on the main page. Today's WOD is insufficient to promote strength increases if loads are much below a 3-rep max. The exception to this would be when a trainee is relatively new to strength training.

I am not saying this is a bad workout by any means. In fact, I might do it this weekend. I am saying that crossfitters that follow the main page could use more workouts like 5x3 Back Squats, Deadlifts, Front Squats and Shoulder Presses. That's my .02.

Thoughts?
Thoughts?

Comment #96 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at April 22, 2010 9:09 AM

I have never done ring dips but 3 pb dips for one seems like a lot. I know the sub for a 15 foot rope climb is 15 towel pullups and for me a 15 ft rope climb is much less effort than the pullups. Any comments? Anyway, I am going to scale 2 for 1 on the dips.

Comment #97 - Posted by: TLE at April 22, 2010 9:12 AM

So far this month there have only been 2 classic strength workouts. 5x5 OHS and 7x1 Snatch Balance. Note, the absence of the pure strength builders.

However, I realize a lot of the other workouts still have a significant strength component (like today, the Clean workout, and HSPU/sprint/PU WOD.

Comment #98 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at April 22, 2010 9:13 AM

Kevin
M/51/5'11"/168

14:56, with 185#

Ring dips killed my time. I was down to singles a lot sooner than I wanted to be.

Comment #99 - Posted by: Kevin C. at April 22, 2010 9:14 AM

I used 225 lbs for the Back Squats and dropped the Ring Dips down to 10/round. I finished in 11:46.

Comment #100 - Posted by: TJ Miller M/22/6'0"/165 at April 22, 2010 9:16 AM

3 rounds only, 225, was doing the ring dips by 1's at the end

Comment #101 - Posted by: michael r at April 22, 2010 9:21 AM

I think I did 3 really good ring dip sets, last two were tough and probably sacrificed too much form.... love it!

1st 3 rounds: 225
4th and 5th: 275

10:51

Comment #102 - Posted by: BillB at April 22, 2010 9:30 AM

#42 Freddy C - Agreed. People nitpick on snatch and clean technique on here but don't do it nearly enough with their bench form. I noticed that after following mainsite WODs for a year all of my powerlifts had decreased. Chains and bands helped out a ton to bring the bench back up and then some. Getting a big bench is for me the only way to push my standing press up. Pressing by itself does little for me. CrossFit-Westside Bias for life!

Comment #103 - Posted by: JohnnyCrossFit at April 22, 2010 9:38 AM

That was miserable. I've been working on ring dips for a week or so now but 100...come on!

250/33:12

3:24/5:47/7:19/7:14/9:26 round times

And now my triceps are torn up. No, I don't mean sore - literally torn up from the straps. Is there anyway to avoid that with high rep ring dips?

Comment #104 - Posted by: Jon M 22/6'2/205 at April 22, 2010 9:39 AM

That's not the point, Tony. The point is that when people look at the site, whether its their 1st time or 500th time there, the first thing you see is this woman's boobs. The early bar pull observation comes as an aftershock. Some argue that this picture is 'hot', but it shows a lack of taste and professionalism to post a picture of a woman whose breasts are on the verge of flying out of her look-at-me bra. Its embarassing.

Comment #105 - Posted by: Drew at April 22, 2010 9:43 AM

m/36/153

Load 225lbs...Total time 9:20. Really concentrated on strict form thru out ring dips, chest is spent!!!

Comment #106 - Posted by: Shane Cross at April 22, 2010 9:44 AM

Did anyone notice the posts by the two ppl in INDIA!! how cool is that! India! CF is reaching a country of app. 3 Billion ppl.... oh the wonderous spread of a great great thing... CF that is, not their incredible food :)

Comment #107 - Posted by: Jamie at April 22, 2010 9:54 AM

M/205/24/6'
As rx'd 17:12
1. 135lbs
2. 185lbs
3. 225lbs
4. 225lbs
5. 275lbs

Comment #108 - Posted by: Law at April 22, 2010 9:54 AM

today i did 4th day of strength bias week1...max20mins metcon:5rounds for time of 8pullups 30pushups 50squats 50ghd situps 18min30sec. Then gymnastic skills development: 4handstand holds 20sec each,1min rest in btw.; 5forward flips+10yds sprint 20sec rest....since i started cfsb i'm always hungry... :) it's like i always need carbs...can someone give me some tips about what should i eat to face this lil problem? :)thanx guys

Comment #109 - Posted by: dan/m/23/6'2"/208lbs at April 22, 2010 10:00 AM

1st 2rds in 6:09, last 3 had to do ring dips in 1's

135lbs
24:09
:)

Comment #110 - Posted by: brittk at April 22, 2010 10:02 AM

285lb
subbed 60 pushups - injured shoulder
~28:

Comment #111 - Posted by: gary martins at April 22, 2010 10:05 AM

used 225#
10:20
Fucking people kept getting in the way of my rings which were too far away from the squat station to effectively yell at them about it.
ARGH!

Comment #112 - Posted by: Steven M. Platek, Ph.D. at April 22, 2010 10:08 AM

Haven't posted in awhile- I've missed the board!

Used 195# for BS (piece of cake).
Unassisted ring dips for the first 2 rounds but it took me so long, and I started getting to failure- used a very thin band for assistance on the last 3 rounds.

12:34

Comment #113 - Posted by: Maria F/26/170/5'8" at April 22, 2010 10:09 AM

Comment #71

Dan Tyminski as in Alison Krauss and Union Station Dan Tyminski? If so, you are an awesome musician and it's cool you're doing Crossfit!

Comment #114 - Posted by: Lance Hagler at April 22, 2010 10:12 AM

Soccerman, I don't agree with that. Past the novice level of strength progressions I don't feel like spending the time to get my backsquat from 360 to 400lb by doing max efforts is the best and highest use of my training time. Will it make me stronger? Yes. Will it make me a better Crossfitter, no in my experience. Adding 10% to my squat (which now takes me more than 6 weeks of 5 x 5's) doesn't seem to make 135# thrusters easier. Doing Crossfit does.

I'm what I think of as an uppper mediocre Crossfitter but have been doing it since 2004. My lifts are decent (360BS/435DL/225BP) but every time I bias heavily towards strength training my benchmarks go down.

Comment #115 - Posted by: Damon - Wasatch at April 22, 2010 10:16 AM

5 Rounds for time of:

Back Squats at 3 Reps and 20 Bench Dips with feet up on another bench.

Back Squats at 205x3x5
Bench Dips at 20x5

Time: 6:16

My Triceps were burning after this one.
I also done some single jump ropes after the WOD 100 singles.
CF Birthdate 23/Feb/2010

Comment #116 - Posted by: G-Dawg at April 22, 2010 10:17 AM

Rx'd

410 @ 7:44

2 of my better exercises, switch back to pullups & burpees and I'll suck once more.

Comment #117 - Posted by: amped 35/M/190/6' at April 22, 2010 10:21 AM

made up "McGhee" yesterday.

190# deads
chest to deck push ups
24" box jumps

18 rounds+5+13+7 box jumps

TODAY'S WOD

185# back squat
ring dips

This was the most reps of ring dips I've done within the last year due to shoulder injury/surgery. They were slow and I was down to singles, but I was able to do them with good depth and lock out.

TIME: 17:42

Of course now that it's over I feel I should have gone heavier on the back squat since my 1 rep max is 250#

Comment #118 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 22, 2010 10:23 AM

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

5 ring dips 1st round
2 ring dips 2nd and 3rd round
The rest were regular to 20
BS 205

time: 15:56

Comment #119 - Posted by: Jeff M at April 22, 2010 10:25 AM

M/23/6'2/160

170# BS

13:49

Comment #120 - Posted by: SeanMerron at April 22, 2010 10:27 AM

M/22/5'11/187

365# BS

9:13

Started Crossfit 2 months ago...Didn't think I would be competitve with Khalipa on ANY WOD in 8 weeks.

Comment #121 - Posted by: Jay at April 22, 2010 10:36 AM

M/44/180

Rx'd 225/9:39

Comment #122 - Posted by: Alan at April 22, 2010 10:38 AM

24/m/180
275-285-295
8:30

Comment #123 - Posted by: Julian Kilcullen at April 22, 2010 10:40 AM

M/30/ 143/5'10

AS RX'D

SANTI 225 / 10:20
ROB 275 / 13:43
DOC 225 / 11:52


ELLI 185, 2 rounds as RX'd last 3 rounds Elli did 10 Ring dips instead of 20 / 14:54

Good WOD, the ring dips hurt.

SANTI

Comment #124 - Posted by: SANTI at April 22, 2010 10:44 AM

135 squats
assisted dip bar dips
18:56

Comment #125 - Posted by: thinlizzy at April 22, 2010 10:48 AM

Wow the pic is generating a lot of controversey, both positive and negative. My thoughts are that if you don't want people to commenton your physique (as a woman or man), don't train in sports bars/tiny shorts/no shirt (for guys). Look at how world class weightlifters, strongmen/women, powerlifters, track & field etc. train, they might wear spandex/singlets but it's not so minimal.

If you want to show off your hard work, awesome, but don't be upset at comments.

Comment #126 - Posted by: Greg Keoc at April 22, 2010 10:54 AM

m/24/6'/180

subbed bar dips for rings. Accidentally did sets of 5 on squats instead of 3.

11:10/245#

Comment #127 - Posted by: TBone at April 22, 2010 11:07 AM

10:16
185 lbs squats.

Comment #128 - Posted by: Jim D. 49/m/165/5'11" at April 22, 2010 11:07 AM

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

time 6:41
225lbs time

Dips in 5's till last round where it turned into 3/2's

It really was a sprint, 225 was tough enough at first, it got easier as I went on.

Comment #129 - Posted by: NikNichols42yo 5'7'' 165lbs at April 22, 2010 11:09 AM

Subbed ring pushups, 185 lb (blahhhh, knee still tender.)

9:58

Comment #130 - Posted by: Chris H m/32/147/67" at April 22, 2010 11:11 AM

re Freddy c._ one world;

I totally agree with your humble opinion. In the past year since I've been doing Crossfit my BP has dropped from 325 lbs to 280. I have also seen a corresponding drop in my military press max. This week I decided to do something about it and have started to include more BP in my weekly workouts. Give me 3 months and I see how it goes. Spence

Comment #131 - Posted by: Spence at April 22, 2010 11:15 AM

m/26/140/5'11"

9:45 with 210 lbs

30 minute rest then as many sit-ups as possible in 10 minutes-402 ab-mat anchored sit-ups

Comment #132 - Posted by: Jon at April 22, 2010 11:26 AM

235 11:54

Comment #133 - Posted by: rhhs at April 22, 2010 11:26 AM

m/22/165

subbed ring dips for 3x1 bar dips
bs load: 135, 185, 225, 185, 185

12:49:14

Comment #134 - Posted by: mikey mic at April 22, 2010 11:27 AM

Sub'ed 20x3 Bar Dips for Ring Dip (forgot my rings)

300 Bar Dips
DLs @ 225#

Time: 14:01

Having done both ring dips and bar dips, I would much rather do the 100 ring dips. They are difficult when you're first learning them but not worth 3 bar dips after you get the hang of the rings. My time took a hit from just the sheer number of reps.

Comment #135 - Posted by: stryder9 M/36/5'8"/155# at April 22, 2010 11:29 AM

As rx'd, 255 and 10:44.

I used 80% 1RM back squat, treating the squat portion of this like a quasi-speed workout. First round went fast, unbroken ring dips (PR). Rounds 2 and on were really tough on ring dips. Onesies and twosies by round 3. Need to double-check depth on ring dips - felt deep enough on most reps, but tough to tell without mirror/video.

Comment #136 - Posted by: Mel/37m/5'10"/175 at April 22, 2010 11:51 AM

Warm-up:

1. 1500m run
2. Back Squat: 10 x 45lb, 10 x 135, 5 x 185,
3 x 225

WOD: 5 rounds for time:

1. 3 x 250lb Back Squat
2. 20 x Dips

13:00

M/40/6'1"/250

Comment #137 - Posted by: Dean at April 22, 2010 11:52 AM

Warm-up:

1. 1500m Run
2. Back Squat: 10x45lb, 10x135lb, 5x185lb,3x225lb

WOD: 5 Rounds For Time:

1. 3 x 250lb Back Squat
2. 20 x Dips

13:00

M/40/6'1"/250

Comment #138 - Posted by: Dean at April 22, 2010 11:53 AM

M/23/180/5'10"
245
285
325
330
325
around 15min banker called in the middle of 3 and 4

Comment #139 - Posted by: FF Engel at April 22, 2010 11:55 AM

5 RFT:

3 X 205# Back Squats
1st round 20 muscle dips
2nd to 5th round 40 box dips

12:03

M/53/ 6'0"/212

"Illegitimi non carborundum!"

Comment #140 - Posted by: Bill Hoogsteden at April 22, 2010 12:00 PM

M/27/170/5'7"

Scaled to Pack
5 Rds of:

115Kg (253.5lbs) Back Squat x 3 reps
15 dips

Time: 8:29:26

Felt pretty good about this. I Should get my Rings tomorrow so I can start practicing on them again. can't wait.

Comment #141 - Posted by: Olen Gifford at April 22, 2010 12:00 PM

Awesome video from the BC sectionals, that looks like it would have been an awesome one for the spectators. It scares me that the guys who were spotting on the bench let that guy drop the bar on himself, they should have their hands under the bar ready to assist at all times, especially on a max effort lift. Luckily the guy that was benching does not appear to be seriously injured.

Comment #142 - Posted by: Josh Groves at April 22, 2010 12:01 PM

M/25/177/6'1"

205#
9:50

Comment #143 - Posted by: Andy G. at April 22, 2010 12:03 PM

M/35/175/6'
As rx'd
245 squats I admit that I could have gone 10 or 15 lbs heavier and my time would have been around 3-5 min slower. PR right now is 320 for 1rm and 295 for 3rm. I did try and push the intensity on the ring dips though. I am sure that some would not pass muster, but since no one was there to watch me and I lack sufficient personnal integrity to subtract reps, I will submit as is.
By the way, the early arm pull on the snatch and clean can be fixed by unloading the bar and practicing the violent hip exstension through the jump. Picked this up from Coach B somewhere in the CF journal just like TB said.
These workouts are just fine. They are what you put into them. Invest more get more of a return. They are for everybody not just super e-lite. Scale up and/or down. They are a guide, a standard, not law. Not everyone can do the standard. Consider CrossFit's programming and you will see a rhyme and a reason behind the WODs.

Comment #144 - Posted by: Brian Thurmond at April 22, 2010 12:06 PM

365/6:32 Dips worked me more than I thought they would good WOD though.

Comment #145 - Posted by: Hammack at April 22, 2010 12:12 PM

Rob orlando is an amazing specimen of a human being..I think 80% of 1RM is the way to go. going to really concentrate on range of motion on this one...

Comment #146 - Posted by: Goodworth0103 at April 22, 2010 12:13 PM

#105 Drew, relax!! just enjoy the beauty ;)

Comment #147 - Posted by: EricFromOneWorld at April 22, 2010 12:19 PM

Hells ya! All crossfitters must benchpress more...hell do more of everything more! Deadlift, squat yada yada yada... to all the newbs, don't fall into the wod only trap - DO strength training too. Crossfit itself says to try other sports, consider strength training another sport! Hell, even do curls and other assistance exercises, don't dismiss true strength training that has work for years just because it's not considered functional. Enjoy it all with CrossFit, which is, of course, by far the best GPP program around! Off to train, be good all.

Comment #148 - Posted by: Gleason at April 22, 2010 12:24 PM

As rx'd til 4th round that's when I did bar dips. 3rd round looked like muscle up progressions more than dips and when I switched to bar dips it was that much easier to pound them out 17:05.9 squats were easy need to work on my upper body strength more

Comment #149 - Posted by: Cphil24m/157#/5'9" at April 22, 2010 12:25 PM

rx'd

10:41

Squat weight 285#

Comment #150 - Posted by: bo_D_47yom/145#/5'8" at April 22, 2010 12:26 PM

Oh yeah I used 225 for bs

Comment #151 - Posted by: Cphil24m/157#/5'9" at April 22, 2010 12:29 PM

5 rds, 3 reps BS 190lbs, 40 pushups

Tried ring dips but hurt the shoulder too much.

Nice work Kevin C, cosmo, NikNichols, Jim D. and Alan.

Comment #152 - Posted by: mas 53/M/155 at April 22, 2010 12:30 PM

Oopsie, forgot my time.

5 rds, 3 reps BS 190lbs, 40 pushups

11:13

Comment #153 - Posted by: mas 53/M/155 at April 22, 2010 12:31 PM

14:17
205 squat
Squat was unbroken (maybe a little light), and the ring dips were difficult. I need to practice them more.

Comment #154 - Posted by: magnus 24/5'8"/155-160 at April 22, 2010 12:31 PM

Freddy C. - Agreed. I have been adding in a few sets of heavy bench before my met-con once a week. How do you mix in bench?

Comment #155 - Posted by: Ben H at April 22, 2010 12:41 PM

335
315x2
285x2

12:30

Comment #156 - Posted by: AdamA at April 22, 2010 12:43 PM

Hi!
Anybody know the video that was posted on the website regarding THE GOLDEN CIRCLE - a way of communication. A link would be greatly appreciated. take care!

Comment #157 - Posted by: Peter at April 22, 2010 12:43 PM

275, 12:31 including about one minute explaining the the 'roid lady what I was doing

Comment #158 - Posted by: Jon-David at April 22, 2010 12:47 PM

24/m/170lbs/70"

BS:245lbs
ring dips

19:20

Comment #159 - Posted by: Eric-Clint, Texas at April 22, 2010 12:53 PM

225 lbs
Bar dips

10:13

Knee has been bothering me a bit so I took it easy on weight on squats.

Comment #160 - Posted by: Chris O m/29/174 at April 22, 2010 12:55 PM

300lb/12:14

Comment #161 - Posted by: Jonblaze at April 22, 2010 12:55 PM

rx'd

245 lbs

7:20

Comment #162 - Posted by: tpd122 m/23/5"8"/167 at April 22, 2010 12:55 PM

To all who complained about loss of Max effort strength from CF wods: Since you all posted pretty big numbers, you are getting exactly what coach said you would: If you are a world-class sprinter, you will be a poor marathoner and vice-versa. If your bench goes from 325 to 280, you are still freakin' strong, so strength is not your bottle-neck. But strength IS your bottle-neck if your max BS is 165, so more strength work is for you, not the 415 back-squatters. Going from a 360 BS to 400 may not help your fran, but going from 135 to 185 surely will.

The problem is taking either the wods, or people's comments about needing more max effort work, as a blanket statement appropriate for EVERYONE. There are now countless CF variants (football, mebb, endurance, westside...) exactly for this reason, apparently this is working well for those on the right variant.

It is not even about "scaling", but goals. My squat is still below 300, so that is still an important focus for me. One of my buds has an easy 355 and has no urge to go higher, so we would shortchange SOMEONE if we followed the same wod all the time.

Comment #163 - Posted by: Duncan at April 22, 2010 1:01 PM

Rx'd

245

6:40

35m/165/5'9"
www.crossfitjulia.com
Louisville, CO

Comment #164 - Posted by: Shawn Bandel at April 22, 2010 1:07 PM

235 @ 9:40

Comment #165 - Posted by: Ryan at April 22, 2010 1:08 PM

205# back squat x 3 20 pushups
185# back squat x 3 20 pushups
185# back squat x 3 20 pushups
185# back squat x 3 20 pushups
185# back squat x 3 20 pushups no watch to time but went hard

Comment #166 - Posted by: ccraft at April 22, 2010 1:11 PM

Ok. No rings so did normal dips and WOD as Rx'd, what I did is completed total ten rounds first five at 195 lbs and second five at 125 six reps. each back squat set followed by 20 dips as rx'd for a total of 200.

first five sets clocked: 7:55
second five sets clocked: 19:01 (total time)

Comment #167 - Posted by: GH at April 22, 2010 1:12 PM

Back Squat at 185 lbs.
Ring Dips-used a TRX band and assisted with my feet on a bench or the floor.

Total Time=19 minutes, 6 seconds

3rd Day back

Comment #168 - Posted by: RJB7 at April 22, 2010 1:16 PM

235 11:58

Comment #169 - Posted by: rhhs at April 22, 2010 1:26 PM

300 lbs./11:19 minutes Rx'd

Comment #170 - Posted by: Zeb m/29/160/5'8" at April 22, 2010 1:27 PM

225lbs, 10min as rx'ed.

Comment #171 - Posted by: Rory Mac at April 22, 2010 1:33 PM

as Rx'd
225# 9:31
row 5k 21:34

good day troops

Comment #172 - Posted by: permac M/35/6'/185 at April 22, 2010 1:34 PM

32/M/190

Day 4 of my 30 day strict paleo challenge.

No coffee. Wow what a difference - really draggin.

Not as rxd - rings are @ work so I did 30 reg. Dips each round.
225 on the squats and I bailed after rnd 4 - 16:04

Comment #173 - Posted by: john g at April 22, 2010 1:37 PM

Did anyone else notice in th video of Rob Orlando, that he did not have 405 on the bar. Maybe 225 or 245.

Comment #174 - Posted by: Gerry at April 22, 2010 1:38 PM

225#

Sub'd Bar Dips. Last two rounds were sets of 2. Dips are one of my weaknesses. Working it.

11:00

Comment #175 - Posted by: DJC M/42/185 at April 22, 2010 1:46 PM

M/6'/192/30

7:00

165#

note: used bands (purple jumpstretch) and box squat for this wod to create potent / valuable loading parameters. results were fast reps for all 5 sets @ 165. no sweat on dips. needed to add a 20# KB for extra resist. achieved maximum box squat shin-angle, pulled to extend and finish tall and braced. this is a far superior method of squating.

Comment #176 - Posted by: joshcrile at April 22, 2010 1:52 PM

As r'xd (on makeshift rings)

220lb back squat Time 10:21

Got my first HSPU on rings yesterday at Funct Fit.
What a feeling (Irene cara baby)!! Great technical adjustments coach M.

Comment #177 - Posted by: jonEl M/38/5'9"/168 at April 22, 2010 1:56 PM

23/m/6'0/188

11:38
225# squats
Sub'd bar dips 1:1

Comment #178 - Posted by: DenverDawg at April 22, 2010 2:01 PM

As Rx'ed
255
24:17

Comment #179 - Posted by: CBrown at April 22, 2010 2:02 PM

Ben H. #155- I am following Wendler's 5-3-1 protocol. It the same strength programming we use for One World.

Comment #180 - Posted by: freddy c._one world at April 22, 2010 2:07 PM

Good WOD. Ring dips hurt like awesome.
22/m/6'2/170

245# squats
time: 16:02

Comment #181 - Posted by: Jordan D. at April 22, 2010 2:08 PM

OK...building up a HUGE attitude. Life, work, stuff has conspired to keep me from the gym and Crossfit again.

Gotta get my priorities straighter ;=)

Comment #182 - Posted by: bingo at April 22, 2010 2:13 PM

As Rx'ed 225 lb squat and Ring Dips

Rd 1: 1:02; Rd 2: 1:55; Rd 3: 3:12; Rd 4: 3:33
Rd 5: 3:13 Total: 12:57

First 4 rounds were strict RD's. Wish I would have kipped sooner.

Comment #183 - Posted by: Casey P. in Milwaukee M/42/5'10"/170# at April 22, 2010 2:15 PM

Modified

5 rounds

3 bs 185
10 ring dips

13:55

Comment #184 - Posted by: Tooljunky m/28/175 at April 22, 2010 2:18 PM

had to muscle up into dip position

245lbs / 19:39

definitely need to work on dips...

Comment #185 - Posted by: Colin, 24/M/170/5'9" at April 22, 2010 2:19 PM

275/18:00

Comment #186 - Posted by: scugs at April 22, 2010 2:23 PM

Terrible workout, much to crowded at the gym and no flow.
Back squats: 60-60-70-75-70 kgs
Ring dips: 15 (then the knots loosened and it all went to hell) + 5 regular dips.
Last four rounds: 60 assisted dips per round.
23:41

Comment #187 - Posted by: EmilX 25/m/163Ibs/183cm at April 22, 2010 2:27 PM

felt very tired:
10:40
225 squats - did something to my neck
20 parallel bar dips

Comment #188 - Posted by: greg/38m/6'3"/217 at April 22, 2010 2:31 PM

3 rds
Smith Squats 225#
Toe Assisted Ring Dips x 20

13:02

Comment #189 - Posted by: Bells 37/6"1"/195 at April 22, 2010 2:32 PM

47/183

9:30 with 275.

Comment #190 - Posted by: sailorcrew at April 22, 2010 2:35 PM

age 20 bw 170

8:56 as rx'd with 275# on back squats
all squats unbroken, barely

Comment #191 - Posted by: Chris S at April 22, 2010 2:44 PM

10:58 - 80 lbs for squats - did FIVE reps for lower weight. Replaced ring dips with regular dips.

Need to get some rings.

Comment #192 - Posted by: Perry Cox at April 22, 2010 2:46 PM

m/38/76/215

BS 205# (85% of my last 1RM) - went up easy
Ring dips killed me

17:25

Comment #193 - Posted by: Chas at April 22, 2010 2:55 PM

watched the ring dips video and tried for full depth.

275 lb back squat
ring dips as rx'd

14:15

Comment #194 - Posted by: CodyS m/16/6'0"/190 at April 22, 2010 2:55 PM

11:13, squatting 185. Squatted butt onto Dynamax med ball.

Comment #195 - Posted by: Ajax at April 22, 2010 3:01 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3-3 185lbs x 2-2

As rx’d: 205lbs/14:59
Foam roll after

Comment #196 - Posted by: Sesoku at April 22, 2010 3:09 PM

26/m/5'11"/175
as rx'd
275 17:28
ring dips were the goat
should have done more on BS

Comment #197 - Posted by: justaman - liberty, sc at April 22, 2010 3:13 PM

275 5 sets squat
bar dips

7:11

Comment #198 - Posted by: Chris Gaines at April 22, 2010 3:13 PM

5 rounds:

3 235lb back squat (unbroken)
20 ring dips (20, rest of rounds were 5 sets at least)

really struggled with ring dips

12:14 04/22/2010 (235lbs)

Comment #199 - Posted by: johnathon in seattle 28/5'8/151 at April 22, 2010 3:15 PM

mod

5 rds
275 bs
20 bar dips (still rehabbing shoulder)

9.38

next time try 295

Comment #200 - Posted by: controlfreak at April 22, 2010 3:17 PM

#178 freddy c._one world

I too do Bench Press w/ the 5-3-1 protocol.

Actually I am doing a totally bastardized version of 5-3-1 that has been working pretty well for me.

I am wondering though, do you do any of the assistance exercises or just other crossfit WODs? Or do you do the 5x10 reps after your heavy sets?

I sometimes do the 5x10 reps afterwards, but it really depends on what I have planned for the next day, and I cannot say what approach works best for making gains simultaneously on bench and crossfit benchmark workouts .

Any tips on what your gym has found out would be greatly appreciated.

Thanks.

Comment #201 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at April 22, 2010 3:21 PM

@ Drew I applaud you, took the words right out of my mouth. Can we clone guys like you?

Comment #202 - Posted by: S at April 22, 2010 3:25 PM

m/42/72/183
cfwu x 3 - less dips, added back extensions and ghdsu

back squat/dips
10x145;20
5x185;20
1x185 (tweaked ham string); 20

Tweaked ham was a surprise. After Boston on Monday, 4 mile recovery run yesterday, just wanted to get back into the gym.

Comment #203 - Posted by: Derek at April 22, 2010 3:28 PM

295# for 2 rounds then 275# for final 3 rounds after failure.
subbed 50 parallel bar dips for 20 ring dips.

Total time 32' and change
250 dips killed me

Comment #204 - Posted by: Flarega 6'4" 220 at April 22, 2010 3:31 PM

235 for squats...

12:11

Ring dips killed me!

Comment #205 - Posted by: neil at April 22, 2010 3:38 PM

As rx'd: 14:15 225/225/225/245/255

Comment #206 - Posted by: therozfather. 31/M/200 at April 22, 2010 3:47 PM

M/24/6'1"/180

225ibs squats
Dips as Rx'd

9:51

Comment #207 - Posted by: upstatesooner at April 22, 2010 3:48 PM

m/6'/225

8:40
315 squat
20 ring dips

Comment #208 - Posted by: Matt_Henson at April 22, 2010 3:49 PM

10:47 sub'd p dips

Comment #209 - Posted by: RV/34/76"/230 at April 22, 2010 3:50 PM

Cfwux3x15

185#

1:54/3:14/3:35/3:51/4:09 - 16:46 total

Comment #210 - Posted by: Pete - Decatur at April 22, 2010 3:58 PM

10:22 as rx'd

250# squat unbroken
Ring dips: bicep touch ring ROM.

Great WOD. Loved it!

Great picture. Loved it!! (That girl is smokin'...)

Comment #211 - Posted by: Ronnieboy at April 22, 2010 3:59 PM

M/33/5'4"/140lbs
Squats with 205lbs
8:38

Comment #212 - Posted by: Matt Burritt at April 22, 2010 3:59 PM

185#
10 dips for first 3 then 5.

10:30

Comment #213 - Posted by: deano at April 22, 2010 4:00 PM

275#

10:57

Comment #214 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 22, 2010 4:02 PM

M/35/6'1.5/205
19:08
315 squat
Ring dips
Probably should have scaled the load down more, but needed the strength work in my squat. Great wod!

Comment #215 - Posted by: Keetron at April 22, 2010 4:02 PM

F, 31yrs, 5'9", 213lbs
Sub - 170lb dip assist for ring dips
85lbs
13:50

F, 34 yrs, 5'5", 162 lbs
Sub - 108lb dip assist for ring dips
11:23

Comment #216 - Posted by: Leea at April 22, 2010 4:07 PM

M/20/156/5'8"

22:38

BS 205lbs probably could have done more but oh well
subbed bar dips and did 40 per round absolutely destroyed my its hard to try adn type this right now...

Comment #217 - Posted by: Mark at April 22, 2010 4:08 PM

Subbed parallel dips for ring dips

Back Squat 245, no belt, below parallel

23:51

Comment #218 - Posted by: Cbus A at April 22, 2010 4:10 PM

#75
jrd

8:33

Comment #219 - Posted by: shell at April 22, 2010 4:12 PM

14:44, subbed 165 front squat.

Comment #220 - Posted by: ScottMacArthur at April 22, 2010 4:13 PM

Sidelined with an injury of my right shoulder, incomplete tear of the supraspinatus tendon
WOD:
Physical therapy and Squats

Comment #221 - Posted by: Pete In Sun City at April 22, 2010 4:20 PM

M/29/5'10"/165
As Rxd @ 275#
11:05

Shared rack...

Comment #222 - Posted by: KA at April 22, 2010 4:23 PM

Liked this one a lot!

CFWUx3 then as rx'd:

12.17 with changing the load a few times on the squat. 225-225-225-235-245

Ring dips felt awesome for once!

Comment #223 - Posted by: MTR/m/168/5'9" at April 22, 2010 4:27 PM

M/32/6'3"/200

As Rx'd @ 255
11:55

Comment #224 - Posted by: Ben S at April 22, 2010 4:27 PM

m/165

as rx: 255# 20:16

* had to un rack the weight completely and re rack each round, my pu bar is connected to my squat rack

Comment #225 - Posted by: jnel at April 22, 2010 4:31 PM

Hey i've been cross fiting for about 2 year and half now and started the paleo diet at the beginning of the month. Since starting the diet it has been tough trying to get energy since its a low carb diet with no grains, does anyone have any good suggestions for energy foods? besides supplements lol. thanks

Comment #226 - Posted by: Matt P at April 22, 2010 4:33 PM

Subbed bar dips for rings

235#
14:32

Comment #227 - Posted by: Cory 23/M/5'9"/190 at April 22, 2010 4:41 PM

Did TRX dips,
12:23
185/205/225/275/295

Comment #228 - Posted by: Matty in E.WA. at April 22, 2010 4:42 PM

275 back sqt83, RING DIPS820, 5 RFT 12.37. Cash out Burg WU

Comment #229 - Posted by: apolloswabbie at April 22, 2010 4:48 PM

M/33/142lbs/5'5"

190lbs
7:50

Comment #230 - Posted by: Brandon Burritt at April 22, 2010 4:58 PM

39M/5'10"/170#

W/U: back squat, 5x5 at 45-95-135-185-225#.

As Rx: 275#/11:56.

C/D: 17 ROM exercises; 8 mobility exercises.

I had been neglecting ring dips lately due to some (I'm guessing) costochondritis. And boy did it show. The dips really slowed things down after the first couple rounds.

Comment #231 - Posted by: rjf (Since 07-20-07. WOD no. 756) at April 22, 2010 5:01 PM

as rx'd
255 pound squat
100 ring dips
time is 00:17:17.8

Comment #232 - Posted by: FrankyTyler at April 22, 2010 5:04 PM

SUB 3x bdi

225/19:30

Comment #233 - Posted by: Ticotexas M/40/69/150 at April 22, 2010 5:07 PM

F, 31yrs, 5'9", 213lbs
Sub 170lb assited dips for ring dips
85lbs 13:50

F, 34 yrs, 5'5", 162 lbs
Sub 108lb assited dips for ring dips
75lbs 11:23

Comment #234 - Posted by: Leea at April 22, 2010 5:09 PM


345lbs /7:05

subbed reg dips for ring dips

Comment #235 - Posted by: Kevin McClellan 48/M/195 at April 22, 2010 5:12 PM

2010-04-22: 200/25mins. RD's deep, between broken RD's did mu's, 20 total.

Comment #236 - Posted by: gs at April 22, 2010 5:14 PM

33/m/165

1st round did 315, last 4 w/275, subbed 3-1 dips 24:28

Comment #237 - Posted by: Karim saoud at April 22, 2010 5:15 PM

39/m/180
335lbs
12:22

Comment #238 - Posted by: Jeremy at April 22, 2010 5:17 PM

Five rounds for load and time of:
Back Squat, 3 reps (50 pounds)
20 chair dips
time = 12:43

Comment #239 - Posted by: rox f/45/5'4"/120 at April 22, 2010 5:22 PM

Did 1st 20 ring dips and 10 of 2nd set, then chair dips.
200 lb squat
10:54

Comment #240 - Posted by: cort at April 22, 2010 5:26 PM

m/29/220

255lb BS
No rings though, standard dips.

12:04

Comment #241 - Posted by: huffmaster at April 22, 2010 5:31 PM

CFWUx3
-no dips
+10 headstand levers per round

185lb
60 bar dips (broke these up into about three at a time. I tried getting all gung-ho and doing larger chunks, but that usually made me fatigue fast and have to rest longer.)

57:32 (did first three in 34:58, then had to go pick up my dad, so it doesn't really count)

CARDIO BLAST - The Battle of Helm's Deep
1hr bike while watching the final hour of The Two Towers
Rules:
1) Whenever things get worse for the forces of good, increase resistance (e.g. when they blow up the wall, +3)
2) Whenever things get better for them, decrease (e.g. the elves show up with reinforcements, -2)
3) Scene breaks to the Entmoot are "rest" periods, reduce to 7 or so, but correspondingly the attack on Isengard has to be up around 12
~500 cal
~11 miles (I actually forgot to check)

Comment #242 - Posted by: CJPSmith M/23/5'10"/176 at April 22, 2010 5:37 PM

M/41/180

As rx'd:

205/19:38

More better faster

Comment #243 - Posted by: Marty at April 22, 2010 5:42 PM

19:52

205
225
225
255
225

Comment #244 - Posted by: John M/26/5'9"/195 at April 22, 2010 5:44 PM

M/32/175

275
10:03

Comment #245 - Posted by: Oscar at April 22, 2010 5:51 PM

M/26/159/5'11"

CF Warmup (no dips)

95#, 20 bar dips
115#, 20 bar dips
125#, 20 bar dips
135#, 20 bar dips
145#, 20 bar dips

Time 15:45

Dips were tough, effecting my time the most. I will be starting with 135# next time I do low rep back squats.

Comment #246 - Posted by: Greg-NOLA at April 22, 2010 5:51 PM

275
13:16

Comment #247 - Posted by: Steeliekid 41 175 67" at April 22, 2010 5:55 PM

34 yom 225 bwt

burgener warmup and pose drills w/ jump roping

wod w/ 275 and ring dips
time: 12:29

Comment #248 - Posted by: brian t at April 22, 2010 5:57 PM

M/25/5'9"/178

Wt. 255# Time: 18:21

1st 2.5 rounds of ring dips were just like the vault video, I couldnt keep that standard so any way possible after that.

DO WORK!!!

Comment #249 - Posted by: BlackCatX-Fit at April 22, 2010 5:59 PM

scaled to 20 bar dips per round. 245 back squat
12:00

Comment #250 - Posted by: ryan 6'/33/185 at April 22, 2010 6:04 PM

15:20 / 245#

Comment #251 - Posted by: sbennett at April 22, 2010 6:04 PM

m/47/177
225 squat 9:50

Comment #252 - Posted by: Troy at April 22, 2010 6:07 PM

255 squat
bar dips
6:45
m/33/145/5'4"

Comment #253 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at April 22, 2010 6:15 PM

m/51/165
16:00
BS 1st=189
2nd=205
3rd=223
4th=235
5th=235

Comment #254 - Posted by: David Lingle at April 22, 2010 6:18 PM

M/21/6'4/182

Five rounds for load and time of
Back Squat, 3 reps
15 Dips

3 rounds at 155#, then the last 2 at 185#
7:43

Comment #255 - Posted by: Zach at April 22, 2010 6:19 PM

m/42/195/5'11"

WU
row 500
squat warmup
dip practice

5 rounds for time
171# Back Squat, 3 reps
5 Bar dips
5:36
(:54 1:58 3:10 4:25 5:36)

Dips are pretty much the last thing I have to start working on again since fracturing my arm in Jan. Started very slow with them and had a hard time getting thru them. But little or no pain which is good.

Post workout. Stretch, kicking practice.

Comment #256 - Posted by: slowweak at April 22, 2010 6:24 PM

As RX'd: 11:27

Ring dip form deteriorated over the course of the workout. Need to work on that movement more!

Comment #257 - Posted by: GleichSTL m/32/175/5'10" at April 22, 2010 6:26 PM

Back Squat w/ 185 lbs, 3 reps
15 Ring dips

Time: 21:18

Comment #258 - Posted by: jeff gebbie at April 22, 2010 6:32 PM

Love the photo - especially in back & white. Very inspiring seeing other women rock the barbell. Keep em' coming!

Comment #259 - Posted by: Jennifer Kellams at April 22, 2010 6:33 PM

cfwu
back extensions
sit ups
pushups
squats
3rds 15reps

225lbs 20dips (standard)
225lbs 20dips
275lbs 20dips
275lbs 20dips
275lbs 20dips

16mins

Comment #260 - Posted by: Mike Farrell 58 5'10" 215 at April 22, 2010 6:35 PM

m/21/5'10"/195

30-24-18-12-6 of:
Pullups
Standard Dips
Air Squats

21:44

Comment #261 - Posted by: dschmals15 at April 22, 2010 6:41 PM

5 rounds
(3) 185 squats
(20) Dips
9:14

Comment #262 - Posted by: dyagg at April 22, 2010 6:42 PM

Matt P,

If you're strict paleo I've found it's important to get some PWO carbs as fast as possible after the end of the WOD. I like sweet potatoes. Some folks don't eat them, apple sauce or apple sauce with whey is also good. There's a ton of good suggestions for Paleo PWO to be found with a little googling.

Comment #263 - Posted by: Damon - Wasatch at April 22, 2010 6:43 PM

37/m/190/6'

Warmup:

Row 1000m

5 Rounds:
185 for 4 rounds
205 for1 round
Sub'd PUs for ring dips - 60 reps for 5 rounds

Time:
20:46

(300 push ups is no joke)

Comment #264 - Posted by: Jeremy A. Olive at April 22, 2010 6:49 PM

Loved this one!!

Went too light on the squats as reflected in the time.

as rx'd with 275 #
9:58

Comment #265 - Posted by: BIGGIE 26/m/6'1/185 at April 22, 2010 6:52 PM

rx'd 14:13
200lbs

Comment #266 - Posted by: JLG m/48/170/5'10" at April 22, 2010 6:58 PM

31 yom, 190 lbs


11:55 215 lbs

Comment #267 - Posted by: Jeff Weltmer at April 22, 2010 7:03 PM

11:20

275#
rings are tough but I'm getting better

Comment #268 - Posted by: D mac m/39/5'10/200 at April 22, 2010 7:08 PM

18:32

215lb squat

Comment #269 - Posted by: JEREMY Troy/IL/24/6'1"/160lb at April 22, 2010 7:12 PM

M/38/6'/210
255 x 2
275 x 3
Ring dips as RXed
11:24

Comment #270 - Posted by: Scott at April 22, 2010 7:12 PM

23 / M / 5'9" / 135lbs

I tried to do too much weight after not doing heavy squats in a while. I had to do broken sets, failed a rep, and had to unload the bar and reload it with less weight. Bah.

Back squat rounds 1-3 with 205, rounds 4-5 with 195
Bar dips x15

30:15

Comment #271 - Posted by: BC at April 22, 2010 7:28 PM

As Rx'd - 12:17
285lbs

Comment #272 - Posted by: Jason Crocker at April 22, 2010 7:37 PM

Back squat @ 185

as rxd

13:52

Comment #273 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 22, 2010 7:37 PM

120kg (264 pounds)

11:36

Comment #274 - Posted by: charbs 185/24/m at April 22, 2010 7:40 PM

m/41/6'0"/192

275/9:37

Comment #275 - Posted by: Jeff H at April 22, 2010 7:46 PM

CFWU

As prescribed at 315 lb. BS:

14:47

M/34/70/210

Comment #276 - Posted by: B Bowen at April 22, 2010 7:47 PM

m30/5'9"/157

Short on time today so scaled down a bit, prob should have increased load on back squat.

CFWU X 1

5rds

BS 225# X 3
20 dips

6:15

Comment #277 - Posted by: Ted C. at April 22, 2010 8:04 PM

205#
Ring dips rounds 1-3 then mix of assisted ring dips and non-assisted ring dips.
14:40

Comment #278 - Posted by: Nathan A Miller (29/M/5'10"/156#) at April 22, 2010 8:06 PM

275lb for first two rounds, then 315lb for final three.

subbed 60 dips per round

20:53

Comment #279 - Posted by: AD at April 22, 2010 8:13 PM

Thanks Damon. I'll see what i can find.

Comment #280 - Posted by: Matt P at April 22, 2010 8:19 PM

17:17 w/ 135lb bs. .6mi wu 4:58.

Comment #281 - Posted by: kevin o at April 22, 2010 8:32 PM

275/18:28

Comment #282 - Posted by: Sherwood m/21/6'/200 at April 22, 2010 8:40 PM

135-155-165-175-185(2)

dips were very poopy

Comment #283 - Posted by: Raph at April 22, 2010 8:52 PM

oh also did it in 16:09

Comment #284 - Posted by: Raph at April 22, 2010 8:53 PM

275#/ 40 parallel bar dips

23:45 The dips killed my time in a big way.

37yoM/188#

Comment #285 - Posted by: Sethro at April 22, 2010 8:55 PM

23.m.138.65"

as rx'd
255/22:37(PR)

Comment #286 - Posted by: Francis Vu Nguyen at April 22, 2010 9:01 PM

14:00 205#, rx'd
#1-4 in 9:30, #5 in 4:30!

Comment #287 - Posted by: Bartev m/42/5'10"/212 at April 22, 2010 9:15 PM

240/22:40

Comment #288 - Posted by: B. Rhaly at April 22, 2010 9:37 PM

Back on the main site after injury/O-lifting hiatus...picked the wrong cycle to start on.

as Rx'd

300#, 10:56

Comment #289 - Posted by: Steely at April 22, 2010 9:51 PM

M/25/158#/5'7"

As Rx'd

275#, 14:49

Comment #290 - Posted by: Ransom at April 22, 2010 9:53 PM

m/26/5'9"/175#

Rx'd 245#/14:57

Comment #291 - Posted by: Mauricio at April 22, 2010 10:01 PM

14:21

90kg Squats
T
alk about training you weaknesses.....Ring Dips Ugh!
Was cranking out singles by the middle of the 3rd round.

Pack:
Five rounds for load and time of
Back Squat, 3 reps
15 Dips

Comment #292 - Posted by: JT at April 22, 2010 10:07 PM

squat @ 205, scaled dips to 15

18:15

Comment #293 - Posted by: Eamon at April 22, 2010 10:58 PM

275lbs 30 reg dips 15:24

Comment #294 - Posted by: Fosco at April 22, 2010 11:07 PM

27/f/5'2/133#


225#/9:30


Comment #295 - Posted by: cleverhandz at April 22, 2010 11:19 PM

42/m/176cm/74kg

As rx'd

90kg(200#)/16:45

Next time 95kg squats. Ringdips really slowed me down after round 1.
1:48, 3:01, 3:53, 4:01, 4:02

Comment #296 - Posted by: Memuc at April 22, 2010 11:43 PM

Nice one. Warmed up with some DU's and PU's. After I was done did another 30 PU's.

Final Load: 333lbs. (mix of lb and kg plates)
Total Time: 13:47

Ring Dips were murder. I love this place.

Comment #297 - Posted by: AngeloPell at April 22, 2010 11:51 PM

:51 -295#
:50 -295#
:53 -295#
:49 -295#
:50 -295#

Comment #298 - Posted by: KB 24/5'10/204 at April 23, 2010 1:22 AM

subd- 65# squats/ 12 dips 100#assisted
1:23
:59
:58
:52
:57

Comment #299 - Posted by: Maddox F/27/160 at April 23, 2010 1:24 AM

27/m/183/192

264#/9:57

Comment #300 - Posted by: Tind at April 23, 2010 2:15 AM

305 lbs.
23:21

Comment #301 - Posted by: TomO/43/M/200 at April 23, 2010 2:46 AM

back squats, 110kg
time: 19'25

Comment #302 - Posted by: ccfeldt at April 23, 2010 3:13 AM

scaled to 20 bar dips per round
7:12
BS: 225#

Comment #303 - Posted by: mulcahy at April 23, 2010 3:21 AM

47/m/71 kg
Scaled to 3 rounds, and 3:1 bar dips. I would certainly have preferred 20 ring dips to 60 bar dips.
70 kg
31:47

Comment #304 - Posted by: AndersI at April 23, 2010 4:15 AM

Not as RX'd
200/last 3 rounds scaled to 10 ring dips. Had to load and unload the bar each time to use the rings anchored on the rack.

17:31

Comment #305 - Posted by: Tim/34/M/70/171 at April 23, 2010 4:30 AM


225#(2) 275#(3)

16:31

(put 1 leg on step ladder to take a little of my body weight -- no helping with leg!)

Comment #306 - Posted by: JerryM M/38/255/6'2 at April 23, 2010 5:48 AM

m/5'10/39/195

Pack scaling to 15 ring dips with band.
Rd1: 225 x 3 BS +15 Ring dips
Rd2: 215 x 3 BS +15 Ring dips
Rd3: 185 x 3 BS +15 Ring dips
Rd4: 185 x 3 BS +15 Ring dips
Rd5: 185 x 3 BS +15 Ring dips

13:16

Comment #307 - Posted by: UD-ai at April 23, 2010 5:53 AM

Sub'ed regular dips for ring dips.

BS Weight = 250 lbs

Total time = 12:44

Comment #308 - Posted by: fosterww98 at April 23, 2010 6:41 AM

275 Squats

11:31

Comment #309 - Posted by: ferb44 at April 23, 2010 7:07 AM

D
Scaled to regular dips w/thin band and 155# BS just to so something...shoulder getting worse. MRI yesterday.
54
207
353
532
706

Comment #310 - Posted by: waderpro at April 23, 2010 7:49 AM

225# squat
3 rds pullups x 20
2 rds. dips x 20
dips hurt the shoulder

Comment #311 - Posted by: john h m/41/205 at April 23, 2010 7:51 AM

165 lbs, 15:04, poor showing but did it...bar dips killed me

Comment #312 - Posted by: RussA at April 23, 2010 9:19 AM

225# squat
20 Dips (regular bar)
9:14

This marks my fourth week of doing crossfit exercizes, and one of the main reasons why I did regular dips is we don't have any ring dips where I work out at.

I just read the scaling post at the beginning and will absolutely substitute 3 dips for 1 ring dip if that's what the equivalent is.

I know I could go heavier on the squats but I'll just have to wait until next time. I feel incredible!

Comment #313 - Posted by: The Albino Rhino at April 23, 2010 9:19 AM

Had to sub reg dips for ring dips but did 3:1
so 5 rds
200# bs
60 dips
20:38

Comment #314 - Posted by: Rafael Lopez at April 23, 2010 9:24 AM

9:30 as rx'd with 205 lbs.

Comment #315 - Posted by: MoisesDelMar M/26/165/5'8'' at April 23, 2010 9:36 AM

9:50 as Rx'd with 245#

Comment #316 - Posted by: Jette 40/M/5'11"/175 at April 23, 2010 10:06 AM

Love the Two Towers workout. Linkin Park gets me pissed and keeps me moving.

Comment #317 - Posted by: super chuck at April 23, 2010 10:10 AM

9.23
135-175# squats
15 dips, last 2 sets jumping

Comment #318 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 23, 2010 10:20 AM

M 35/134/5'7"

5 Rounds: 205 lbs squat and 15 bar dips : 7:29

Comment #319 - Posted by: Dan D. at April 23, 2010 10:27 AM

23 Apr
9:19
20 regular dips. 1st ok; 2nd 7, then 40 lb assist; rest 40 lb assist with 2-3 breaks.
back squat 1-3 105 lbs; 4-5 125 lbs; finally felt some strength in my legs w/o worrying about my knees

Comment #320 - Posted by: Slugger 6 at April 23, 2010 10:31 AM

scaled
bk sqt 3 reps: 100-120-140-160-180
ring dips: 4 dips + 4 jumpups x 5
9:31

Comment #321 - Posted by: PB m/43/6'/155 at April 23, 2010 10:33 AM

MGySgt. USMC M/48/6'2"/209

3 rounds + squats = 23:02

Ring dips rubbed my arm raw just above the right elbow. ha ha ha

Squats PR is 265 and today's rounds were
225
245
255 - felt kinda weak but made it
245

Doing what I can and even though I did finish or set a new squat PR, I can tell I am improving. Yeah

OooRahh CrossFit

Comment #322 - Posted by: W.D. at April 23, 2010 10:52 AM

5 x 325lbs/11:44

Comment #323 - Posted by: Bryan Morse at April 23, 2010 11:42 AM

185 BS, ring dips

17:57

Felt good about the form on squats, definitely ready to go heavier next time. Could up the intensity on the ring dips too, lot of time between sets. Overall, decent performance.

Comment #324 - Posted by: Gremnatious M/30/180/6'1/North Carolina at April 23, 2010 12:30 PM

CFWU x 3

As Rx'd
185# on squats; deep
Ring dips
7+7+6 Rd 1, then fell into 4 x 5s for other 4 rounds.

23:25

Funny how the 17 yrs difference between Gremnatious and I give a different perspective on rest and wt! LOL

Comment #325 - Posted by: F15E_WSO/47/6'/180 at April 23, 2010 12:53 PM

M 18/186/5'11"

As Rx'd
225 lb squat
275 lb squat
315 lb squat
315 lb squat
315 lb squat
Complete ROM on ring dips

8:45

Comment #326 - Posted by: Matt P at April 23, 2010 1:32 PM

20 minutes

165 squats
5 ring dips per round

Comment #327 - Posted by: JoshuaM M/28/73"/165# 100210 at April 23, 2010 1:49 PM

8:26 with 315 ring dips could have been better

Comment #328 - Posted by: jbark60 at April 23, 2010 2:30 PM

Did not do the wod, did snatch practise instead , spent most of the night scaring men from the changing room, never had so many men see me and then run, really could get a complex.

Need to work harder on my lifts, really want increase my pb. Ended up on my butt again, just as well that's not bony, managed to twist my leg on the way down, tears then when I was trying to snatch.

Good Fun except the tears

Comment #329 - Posted by: Elaine, Scotland at April 23, 2010 2:38 PM

scaled to 115

11:00

Comment #330 - Posted by: danh at April 23, 2010 2:56 PM

29/m/5'11"/178
Bs:275
40 standard dips
Time: 19:55

Comment #331 - Posted by: Rusty at April 23, 2010 3:47 PM

Big Pete

275 first two sets, then 245
26 mins

Baby Face Harry

225
14 mins

Comment #332 - Posted by: Baby Face Harry m/24/6'3"/200 at April 23, 2010 4:06 PM

48/M/184
back squat 205
sub'd
jumping dips(bad shoulder)
21:09

Comment #333 - Posted by: Zim at April 23, 2010 4:24 PM

no rack; sub'd front squats 165 LB; ring dips; 11:46 ; easy

Comment #334 - Posted by: bobby c at April 23, 2010 4:26 PM

Greg
M/35/5'11"/198
10:41

Back Squats: 185, 205, 225, 255, 275 (Previous back squat max. was 245!)

Ring Dips: 5 x 20 (assisted after rep 10 on first round)

Abbi
F/33/5'1"/115
14:03

Back Squats: 135, 5 x 115

Ring Dips: 5 x 20 (assisted)

Comment #335 - Posted by: Balsy at April 23, 2010 4:28 PM

300/18:02

Comment #336 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 23, 2010 4:35 PM

225 lbs. Started 1st rnd with 235, but failed on 3rd rep, so I moved down to 225

15:54 although. I DID have to unload, re rack and reload the bar, so maybe it's fair to subtract a minute for that. 14:54 perhaps

21/m/155/5'8

Comment #337 - Posted by: Clack_Attack at April 23, 2010 5:36 PM

WOD
as rx'd,
B/S @110kg, 8.52
Ring dips took way too long ,got shoulder injury from too much snatching,or from 30 m/ups earlier in the day !with shoulder okay,will do the ring dips straight through,too light on the B/S aswell ,120kg at least the next time....fall to the floor,too many times wi snatch practice,need to fix my feet !

Comment #338 - Posted by: Pedro Barrera,Scotland at April 23, 2010 5:55 PM

215 lbs @ 7:34 as Rx'd

Comment #339 - Posted by: RossT M/40/5'9"/165 lbs. at April 23, 2010 6:01 PM

40kg front squat/65 then 55 on dip machine in first round. 55 then 45 from second onwards. 30 mins

Comment #340 - Posted by: grizzlyribs at April 23, 2010 6:22 PM

49/m/190

285 for first 2 rounds. 275 for last 3. Ring dips as rx'd. 17:40

Comment #341 - Posted by: denob at April 23, 2010 8:01 PM

Scaled to 95lb
8:19

Comment #342 - Posted by: Matt 33/178/69 at April 23, 2010 9:01 PM

m/35/160
245# squats; regular dips
6:30

Comment #343 - Posted by: J. Galt at April 23, 2010 9:21 PM

I had to make up this WOD last night. My gym does not have rings so I just did dips.

5 sets of 315 x 3 squats
5 sets of 20 rep dips
time of 9:30

Did another 4 sets of 315x3 squats and 15 reps dips for a total time of 19:55 seconds

m/44/5'10"/224

Comment #344 - Posted by: JParker at April 24, 2010 7:43 AM

26M/5'9"/160

225# BS, 14:16. Ring dips got hard real quick. 2nd round had to be broken up 10/5/5. 3rd round on had to go 5's and 2's. Underestimated this one for sure.

Comment #345 - Posted by: Rayzor at April 24, 2010 7:46 AM

205 lbs. with bar-dips : 16:15

Comment #346 - Posted by: David M/25/175/5'8" at April 24, 2010 7:59 AM

as rx'd:
m/33/5'11/181

255/10:09

Comment #347 - Posted by: nathaniel at April 24, 2010 9:36 AM

scaled
5 rnds.
3-BS 205#
10- ring dips
10:27

Comment #348 - Posted by: surffire at April 24, 2010 10:10 AM

M/64/199-Five rounds for load and time of:
Back Squat, 3 reps-223-234-245-256-26 New PR FOR 3 REPS !
20 Ring dips
16:45

Comment #349 - Posted by: peejay2 at April 24, 2010 3:42 PM

Why me? Why are MY comments always taken down?

Comment #350 - Posted by: Andy P 6 3 205 pound 43 year old guy at April 24, 2010 3:56 PM

back squat 115
5 ring dips + 15 bench dips

12:39

Comment #351 - Posted by: beemer (f/38/5'4"/130) at April 24, 2010 4:32 PM

Squats may have been a little light but 225 felt too heavy and ring dips were slow.

205

16:08

Comment #352 - Posted by: TonyZ M/25/185 at April 24, 2010 5:02 PM

155-175# bs
15 bar dips (0-50 assist)

11:00

wasn't what load to use. my 1rm for bs is 225. 155 was too light, went to 175 rounds 4-5 which was about right ... maybe 185 next time.
dips: round 1 unbroken, no assist. round 2 burnt out, set of 2-3. rounds 3-5 with assist.
splits: 1:01, 2:53, 2:25, 2:31, 2:09

Comment #353 - Posted by: Callum at April 24, 2010 6:16 PM

205lb

9:29

Ring dips got slow, but should have gone heavier on squat.

I'm convinced that going about 85% Paleo/Zone has made a dramatic increase in performance. Not long ago doing 205 seemed like a major accomplishment. My last tested squat PR is 245 from about six weeks ago and 205 felt too easy today. I plan and testing my squat again very soon. 250 has been a goal for about six months.....I guess I may be looking at 300 being the next goal.

A 300lb back squat still seems crazy strong.

I want to maintain a sub 20 min 5k AND have a 300lb back squat.... Who's with me?!

Comment #354 - Posted by: Shane/31/6'/190 at April 24, 2010 7:26 PM

Bar dips. 205/12:23

Comment #355 - Posted by: Xman at April 25, 2010 6:56 AM

15:00. Subbed regular dips. 245/15:00. Attempted 255 and 250, but only got one rep on those sets, so dropped to 245 to complete sets.

Comment #356 - Posted by: morisong at April 25, 2010 7:17 AM

255#
sub'd 15 regular dips
11:55

Comment #357 - Posted by: cja at April 25, 2010 7:46 AM

Upped the squats as a I went:
225, 275, 275, 295, 295

13:23

Comment #358 - Posted by: jongb at April 25, 2010 10:41 AM

1st 3rnds 180, last 2 200
20 bar dips

9:09

Comment #359 - Posted by: illis m/29/160/5'10 at April 25, 2010 3:26 PM

F/24/146

125# & subbed bar dips (they were rough!!)

21:00

Comment #360 - Posted by: jess at April 25, 2010 4:23 PM

M/25/155 GregAwu

225lb Back-Squats, done after "15 clean workout",

30:08

Comment #361 - Posted by: Y. Zhou at April 25, 2010 8:19 PM

Oops, wrong time.

~12 minutes

Comment #362 - Posted by: Y. Zhou at April 25, 2010 8:24 PM

250
regular dips
7:38

Comment #363 - Posted by: Sherwood Sr 49/215 at April 26, 2010 7:24 AM

245 back squat
regular dips

11:30

Comment #364 - Posted by: John/24/5'8/175 at April 26, 2010 10:12 AM

As rx'd @ 225#. 11.03

Comment #365 - Posted by: Mike Honcho M/31/5'10"/170 at April 26, 2010 12:00 PM

235#, no kip.
19:48

Comment #366 - Posted by: Josh M/35/74"/198# at April 26, 2010 3:26 PM

m/29/5'9"/185

255# back squats
Time: 10:42

Comment #367 - Posted by: Graig at April 26, 2010 4:06 PM

@ the sweatbox
As Rx'd

Load: 205#
did muscle-up to get into dip position
for each round of dips...total 7 muscle-ups
total.

13:28

Comment #368 - Posted by: N_Rahim 28/m/145# at April 26, 2010 4:39 PM

ring dips are getting there, but nowhere near 100! so I did

5 rft
111lb back squat
20 pushups

11:08

Comment #369 - Posted by: dinzy at April 26, 2010 4:49 PM

As Rx'd.
255# Back squats
12:35


"Mrs. Miyagi"
Five rounds for time:
95# Back squat x 3
Regular dips x 20
10:40

Comment #370 - Posted by: Miyagi 30/m/162.6# at April 26, 2010 6:26 PM

male, 37 y/o, 149#, 68"

WOD
150#BS, bar dips
Time 10:37

Comment #371 - Posted by: karl at April 26, 2010 6:52 PM

4/26...22:26...no HR
250# back squats challenging but not broken. Kipping ring dips quickly broken into 4s, then 3's and 2's by the end. They ate all my time.

Comment #372 - Posted by: Mike Scott M/43/5'10"/210 at April 26, 2010 9:30 PM

Not RX'd

4 Rounds
3 Back squats 155#
10 Ring Dips

Completed time: 10:44

Comment #373 - Posted by: Kyle Ngo at April 26, 2010 10:06 PM

CFWU x 3 (10 kipping pu's/round, 10 dips/round)

As rx'd

1. 235 1:28
2. 245 4:31
3. 255 8:22
4. 265 12:35
5. 275 16:26

Comment #374 - Posted by: Darren, Pasadena, CA, 38m/5'10"/200lbs at April 27, 2010 12:20 AM

male, 34 y/o, 129#, 63".

As Rx'd
195# Back squats; no kip ring dips

Crossfit Downtown Augusta

Comment #375 - Posted by: Jonathan Kirk at April 27, 2010 1:44 AM

13:20/245

Could have gone up about ten pounds on the Squats, but the ring dips were killer after the first set of 20

Comment #376 - Posted by: Cchurch at April 27, 2010 7:06 AM

M/30/200/5'9"

As Rx'd
275 Lbs.
8:56

Comment #377 - Posted by: cnc at April 27, 2010 10:35 AM

275 Lbs.
8:56

Comment #378 - Posted by: cnc at April 27, 2010 10:42 AM

13:26
as Rx'd w/ 295# (already did heavier backsquats prior to WOD)

Felt good.
Round Breakdown:
1. 1:03 Only round w/ Ring Dips unbroken
2. 2:23
3. 3:05
4. 3:25
5. 3:26

Comment #379 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at April 27, 2010 11:02 AM

As Rx'd:

9:40 @ 250#

My squats felt really weak today. My entire hip area is pretty fatigued and i think that played a pretty large role in the load i was able to use. I would have liked to use 275#, maybe next time.

Comment #380 - Posted by: Eric Gohl 23/5'10/165 at April 27, 2010 11:34 AM

Five rounds for load and time of:
Back Squat, 3 reps 185 pounds
20 Ring dips

9:02

Comment #381 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 1:10 PM

did regular dips (just sets of 20)
14:30

Comment #382 - Posted by: dsm19 M/31/6'0/215 at April 27, 2010 4:59 PM

bw-201

205# squats
pushups subbed for ring dips

10:50 total

Comment #383 - Posted by: corry at April 27, 2010 5:00 PM

@thesweatbox

245# Squat

11:23

Comment #384 - Posted by: stinker [27.m.162#] at April 27, 2010 6:27 PM

scaled

BS- 315
bar dips 1:1

14:35

Comment #385 - Posted by: marty c 6'/m/240#/47 at April 27, 2010 6:59 PM

255lbs./15 ring dips with full ROM

12:30

Comment #386 - Posted by: JeffChalfant 31/168/5'10'' at April 27, 2010 8:25 PM

225# bs

28:54

Comment #387 - Posted by: bookworm at April 28, 2010 4:46 AM

Drew: 1st 3 rds: 175#, then 155#, jumping/assisted ring dips: 10:55
Colt: 75#, assisted regular dips: 11:33
Susan: 30#, assisted regular dips: 13:06

Comment #388 - Posted by: drew m/41/160/5'10" at April 28, 2010 4:50 AM

31/m/71"/177#/Killeen, TX

CFWU x3
225#; 16:14

I should have put more load on the back squat to even out the effort between exercises. Squats were way easier than the ring dips.

Comment #389 - Posted by: Archer6479 at April 28, 2010 5:27 AM

5.42

Comment #390 - Posted by: Rosie in Atl at April 28, 2010 7:05 AM

275# Squats with strict ring dips. 18:52

Comment #391 - Posted by: Edwin 27/M/68"/170 at April 28, 2010 9:29 AM

275# Squats with strict ring dips. 18:52

Comment #392 - Posted by: Edwin 27/M/68"/170 at April 28, 2010 9:31 AM

23 Apr
back squat 1st 3 sets 105 lbs; 4-5 125 lbs
scaled dips for ring dips; 1st set 20, 2nd with breaks; 3-5 w/40 lb assist
9:19
plus 2 games bball

Comment #393 - Posted by: Slugger 6 at April 28, 2010 10:37 AM

22:30

http://www.extremepullups.com

Comment #394 - Posted by: Andy at April 28, 2010 10:52 AM

24:50
165# bs

Comment #395 - Posted by: MaroonSwim at April 28, 2010 11:06 AM

as rx'd:

205#
10:39

Comment #396 - Posted by: Shawn B. M - 37 - 153# - 5'9" at April 28, 2010 11:53 AM

Lol! For the record...I really don't care WHAT y'all think about my boobs or any other part of my body; I'm in it for the training, and you should be, too. The caption says it all, and if you can't get your head around that, you need a new game.

Comment #397 - Posted by: Shelly P. at April 28, 2010 12:44 PM

15:37

5 rounds for time:

Back Squats @ 315 lbs, 3 reps
20 Pushups
20 Bar Dips
20 Pushups

Liked my subs. Would do the same load and subs in the future and shoot for more consistent squats and a sub 15 minute time.

M/25/5'11''/195

Comment #398 - Posted by: Kent at April 28, 2010 1:34 PM

7:15 w/225- took it easy, feeling sick.

However, nothing seems to get me better faster than working out. I felt better afterward than before.

Comment #399 - Posted by: Bobbo at April 28, 2010 2:17 PM

oh yeah, dips were not on rings...that's why I was able to pound them out so fast

Comment #400 - Posted by: Bobbo at April 28, 2010 2:18 PM

m/22/5'10"/190

225lb/225lb/185lb/185lb/185lb

Subbed stationary dips (no rings), shoulder to bar ROM

7:36

Comment #401 - Posted by: BenO at April 28, 2010 2:59 PM

Don't have my time.
but it was around:

16:30 as rx'd.
-BS weight was at 175 for the first 4 and went to 185 for the last one.

This WOD didn't seem all that bad durring it.
The ring dips killed me though After the fact. I was hurting for several days! shees

Comment #402 - Posted by: wyatt22 at April 28, 2010 3:13 PM

CFWUx3
135x5, 205x3, 225x3 warmup
245
10:47
Good weight, maybe 250 next time.

Comment #403 - Posted by: Doug at April 28, 2010 5:06 PM

500m row, agile 8, CFWU

WOD: 5rnds 315 Squatx3, Ring Dipx20

5:40 rx'd (squat depth not great)
(:46,1:00,1:08,1:19,1:25)

Then clean on the min 15min:
135-155-175-185 for remaining

later,
b
m/33/5'8-1/2"/166

Comment #404 - Posted by: brian p at April 28, 2010 5:30 PM

5 rds 245lb squat x 3, 135lb bench x 10
12:00

Comment #405 - Posted by: ecp2 m37/69/165 at April 28, 2010 5:41 PM

35yom / 208lbs

Puppy/pack, four rounds for load and time:
Back squat, 3 reps
15 Dips

185lbs/6:04

Got this one in early, and was surprised that I did as well as I did since it was morning. Came in, rocked it out, and left fro Philly. Good times.

Comment #406 - Posted by: Bphantom at April 28, 2010 7:46 PM

5 rounds

back squat, 3 reps (155/155/155/165/175)
20 bar dips

15:54

Comment #407 - Posted by: cbecker at April 29, 2010 5:46 AM

m/37/180/72"

220 lbs BS as rx'd
19:59

Comment #408 - Posted by: VooDoo Medic at April 29, 2010 6:25 AM

5 rounds of
55k Back Squat
12 ring dips

Time: 15:08mins.

Did this a week ago with a time of 19:19mins (see above). I'm getting better at kipping on the dips!

Comment #409 - Posted by: BarryT at April 29, 2010 6:51 AM

Did yesterday's WOD this morning cause had to be rested for ultimate frisbee playoff last night.

Squat 225 1st rnd and had to go to 195 afterwards to keep form/safe.

Actually found rings dips though!

Took just over 23 minutes.

Comment #410 - Posted by: Jross-170lbs-M-35yo at April 29, 2010 9:01 AM

CrossFit warmup followed by:
Squats:
225
215
195
185
175

Dips (don't have access to rings):
Set 1:
5
35 @ 44lbs (Gravitron)
20 @ 78lbs (Gravitron)

Set 2:
30 @ 78lbs (Gravitron)
30 @ 87lbs (Gravitron)

Set 3:
60 @ 87lbs (Gravitron)

Set 4:
20 @ 87lbs (Gravitron)
40 @ 96lbs (Gravitron)

Set 5:
30 @ 87lbs (Gravitron)
30 @ 96lbs (Gravitron)

Time: 34:35

I hate my gym

Comment #411 - Posted by: YEMick at April 29, 2010 6:23 PM

C-
16:55
BS-175#

Comment #412 - Posted by: Jeff & Charity @ CF Snohomish at April 29, 2010 6:29 PM

WU
13:02
250 1st 2 rounds
255 last 3 rounds
M/49/197#/72"

Comment #413 - Posted by: RB at April 29, 2010 6:30 PM

5 rounds

205# BSx3
15 dips (ring dips rd 1, regular dips 2-5)

13:37

225 is current 4RM so this seemed like about the right weight for this WOD. No broken squats but struggled last rep of sets 4 & 5. Lots of broken dip sets (3s & 2s at the end); left elbow connective tissue still not healed enough for lots of ring dips, but glad I could get at least one set.

Comment #414 - Posted by: Nashville Steve 41m/6'4"/206 at April 30, 2010 6:39 AM

225 315 365 385 405 back squat: 17:19

Comment #415 - Posted by: Pacers at April 30, 2010 11:54 AM

135# Front Squat/ 16'20"

Comment #416 - Posted by: Sean M/25/5'9"/170 at April 30, 2010 2:37 PM

m/36/5'9/178
CFWU-3. Reg except 12 pushups instead of dips 2nd & 3rd. Superman. Burgener. DU.
14:46 - 305
Dips very tough after first round. 1st unbr. Then 4's,3's,2's.
Squats not too bad. Felt better after 1st couple of rounds. Weight further back on shoulders/back. Look at baseboard. Better job using glutes on later rounds. Need to remember about tight core.

Comment #417 - Posted by: jrm at April 30, 2010 6:19 PM

182lb BS. Knocking out 100 ring dips was very satisfying.

19:56

[19:56]

Comment #418 - Posted by: JonK at May 2, 2010 11:17 AM

No rack, so subbed OHSQ for BS. Big mistake, shoulders shot.
OHSQ: 75lbx3
RD: x20
5 rounds, 20:09

Comment #419 - Posted by: Harpo m/42/5'7" at May 3, 2010 4:25 PM

catching up...had to go light, no cage/spot
185 BS

21:07

focused on good ROM with both to make up for lack of weight.

Comment #420 - Posted by: schinizel/m/31/5'9/150 at May 3, 2010 9:36 PM

100422

Five rounds for load and time of:
Back Squat, 3 reps
15 Dips

First two rounds on Smith machine as the rack was taken

135
145
155
185
195

16:43

Comment #421 - Posted by: EMelton at May 4, 2010 11:57 AM

325 lbs for BS
13:10

Comment #422 - Posted by: TROY at May 5, 2010 8:33 AM

20100503
WOD100422: Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Used 60kg for BS, some 'toe' assistance for dips in rds of 15
8:47

Comment #423 - Posted by: AlexR 29/m/96kg at May 8, 2010 4:50 PM

255lbs, as rx'd.

TIME - 23:57(PR)

Comment #424 - Posted by: smithwick's at May 13, 2010 10:00 AM

4 rounds, 225#
12:18

Comment #425 - Posted by: dcyn at May 16, 2010 11:13 AM

305#
8:50

Comment #426 - Posted by: Chewuch Jeff 36/5'9"/190 at May 19, 2010 5:42 PM

305#
8:50

Comment #427 - Posted by: Chewuch Jeff 36/5'9"/190 at May 19, 2010 5:43 PM

295#/10:22

Comment #428 - Posted by: MoGreene at May 26, 2010 10:26 AM

M/34/177

Five rounds for load and time of:
Back Squat, 3 reps--115#, good & deep form
12 Ring dips

9:40

rest

3 rounds of (not for time):
10 Good mornings, 45#
20 GHD sit-ups
20 wall balls, 10# ball

short rest

tabata treadmill
12% incline, 8.0 speed

Comment #429 - Posted by: Chad at June 29, 2010 10:32 AM

Time: 12:50
Did 135 lb overhead squat instead of squat
Did 20 ring dips

5rnds
Had to walk a little ways from squat rack to rings.

Comment #430 - Posted by: chaps at July 1, 2010 1:13 PM
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