Great picture.

Nice WOD

Get some, Go again!

Yeah looks to be a fun one. And why does Speal always make every wod look so effortless? Great job brother!!

Question about warmups before a wod. Generally what do you guys do and how long do you do it? Is your heart rate and body temperature up? Thanks!

Is the rx'd ring dips? It seems like all the videos have people doing ring dips.

Thx

100630

Did Starr drill:
power clean then front squat
hang power clean into front squat
squat clean

105-115-125-135-145-155-160

Our warmup is usually 10 squats, 10 push ups, 10 sit ups, 10 pullups, Samson stretch, 10 double unders, 10 back extensions. 2 rounds. With an 800 meter run thrown in there.

maguid,
rx'd means prescibed workout. no changes to be made. wod is as is.

Lately my warmup has been a quick 1000 meter row and something extra for the shoulders (handstand, kb pushpress, etc) Seems to be working well. Rowing gets just about every muscle moving and warmed up.

can we do angie like this?

What kind of gloves/tape is Viitanen wearing on his hands? I need those, my calluses rip every time I do kips...

I'm also confused...the main site is showing "Dips" but all of the videos posted are of people doing "Ring dips"

If the demo videos are of people doing ring dips, you can assume that the workout includes ring dips.

That being said, if you are doing this in a gym, and you aren't very good at dips, don't feel obliged to do the 3-to-1 Bar Dips to Ring Dips scale. 300 Dips will thrash most athletes. Be smart today.

Can't wait for tomorrow to come

I love how pissed off everyone seems in that video.

I'm just curious, was Speal's video played in fast motion or was it real time?

Not going to do this one, but I made my own WOD:

w/u ladder of pullups (every minute on the minute)

WOD: 10-9-8-7-6-5-4-3-2-1
of
-ring planche attempts (foreward and backward)
- backhandsprings and dive rolls

w/u- 15 rnds
WOD- 21:38 (but I wasn't trying to go fast, was focusing on technique)

21/m/155/5'8

As Rx'd

34:55

"DOES ANYONE SWIM??"
I find that to be an interesting question Dave asked. Being that 2/3 of the world is covered by water, YET, no water work is incorporated in any WOD, sectional, regional, national event. Although difficult to access water, it does seem to be a crucial element missing to Crossfit when truly challenging ones overall fitness development.
3~2~1 Swim!

playhard, if you mean subbing dips for push-ups, that's always an interesting alternative workout. But if you mean breaking up the movements into sets, then no. The idea behind Angie is to do 100 in a row of the same movement before moving on to the next exercise.

Subbed Ring Dips for Dips

13:52

Question.

Ring dips or bar dips?
Abmat situps or situps?

The WOD says the latter but the video demos is the former. THANX

DONT STOP, GO!!

More "secrets of the elite" please!

apollo #19 - you're right, swimming is an element of fitness that is unfortunately missing from at least the mainsite and probably almost all the affiliates. Of course, you said what the problem was yourself; unless your affiliate is doing well enough to afford a pool or you're conveniently located near a significant body of water, it's almost impossible to program it into WOD's.

So what's a good sub for swimming hehe

Apollo,

Coach encourages the use of swimming, stairs, biking and any other functional exercise in his writings. CrossFit is a philosophy not a list of exercises. The mainsite WOD is designed to be done with a reasonably limited set of standard equipment. If you have a pool I am certain Coach would insist that you use it. I think adding it to the competition would cause a large change in the culture/business. It might be good. As you point out the "Hopper" would necessarily have a lot of swimming in it.

14:55

Man, I was moving at a pretty good clip. I don't know how Spealler is able to post a time like that. I felt great and was basically non-stop. Kind of embarrassing to know that I'm still 6:30 behind even with that pace. What an athlete!

I really enjoy the vids of Speal. Such a tremendous athlete with amazing power and skills.

I will never understand, however, why he always does 1/2 ROM anchored sit-ups.

Awesome stuff regardless.

44yom 6ft/185lbs
1 July is Canaday Day, so in honor of my country, I will do this:

Ô CANADA
5 Rds for time of:
O HS (95lbs) X 10 Reps.
C leans (95lbs) X 10 Reps.
A ir Squats x 20 Reps.
N on supported SU x 20 Reps.
A ir Squats x 20 Reps.
D U x 20 Reps.
A ir Squats x 20 Reps.

HUGE disparity on times from the women competitors listed under the WOD. I'm not surprised Kristen Clever could bust that time out with the amount of upper body strength she has, but does anyone know if she was using ring dips also? It seemed like that was what was really slowing Miranda Oldroyd and Mary Lampas down, if the video clips were accurate.

Chris -

If you're calluses rip everytime you do kipping pullups, you're probably due for some callus maintenance. Bust out a knife and scrape those down a little bit, preferably after a long hot shower. The calluses are ripping because they are being squeezed between the bar and the palm of your hand and as the bar slips out of your hand (or you off the bar), it causes them to tear if they are too big. There was a video awhile back where Rip was talking about this.

Summary - callus maintenance man!

Chris - like Jason said, you need to rub those calluses back down when they get too bulky. Any product designed to rub down foot calluses does the trick nicely.

Also, try not wrapping your entire hand around the bar when doing pullups. Put your hand on the bar such that the second knuckle of each of your fingers is resting directly on top of the bar. This takes a little more grip strength, but you will adapt to it after a few workouts. When gripping the bar in this manner, you are avoiding the friction that rips off your palm calluses.

Thanks Jason. I have started filing them. I have a pretty good sized one ripped off right now. Sucks. Hopefully filing them works. Thanks for the info.

Re: dips, I haven't watched the videos, but in the past dips = regular dips on the main site. Ring dips are always indicated as such.

The default Crossfit situp, last I heard, is an anchored Abmat situp, and the ROM standard is to touch the anchor. There was a Journal article about this being the most functional type of situp.

Another note to apollo - i was bored and just looking around on the site when i came across something i have often read and enjoyed; namely, coach glassman's "fitness in 100 words." In it i found this little nugget: "Bike, run, swim, row, etc, hard and fast." So it does in fact say, even on the mainsite, to swim. Obviously the problem is availability.

Ring dips are just so much better. Many people don't even bother with bar dips.

However, if it was officially ring dips, it would say so. If you're newer, 100 ring dips can be significantly more difficult. It could take away from the met-con component of the workout.

Crossfit let's you choose your own adventure.

Cool photo! He's the double world champion in sport aerobics, and also a crossfit instructor in Finland.

Woody Hayes, you're going to have to work harder to keep up, since the smarter people surrounding you will work more efficiently.

Sadly for you, there's more to enjoy in life than work.

when i first saw the wod, i assumed that they were ring dips, so i'm going ring dips...

3,2,1, go!

As rx'd

27:34

Have a good Canada Day everyone.

ELYSE ROCKS!!

Where can I download that song from the WOD demo with Speal?

As rx'd
14:57

Die mf Die - dope
was the trigger!

12:15

Hey Jay, uncalled for....

Time: 11:40
with bar dips

M/21/5'9/155

15:15
torn callous so go faster next time

m/44/185

14:49

Had to do push-ups as was using the rings for pull-ups.

22:20

42/m/176cm/74kg

Ten rounds for time of:
10 Pull-ups
10 Ring dips
10 Anchored Abmat Sit-ups
10 Squats

15:40

I don't have parallel bars for regular dips. The ring dips slowed me down, I had to break them up after round three and they probably didn't look pretty towards the end. But I figured since this is a metcon and I'm not competing I'll sacrifice the last inch of ROM of some of the reps to get a better power output (instead of staring at the rings to recover).
Everything else unbroken. Sit-ups and air squats in sets of ten are ridiculously easy for CrossFit standards.

Still reached my goal to stay sub double Speal time.

a.m.- CFE Warmup; Run, Long Intervals: 4-5-6-5-4 minute runs with 2:00 recovery between: Distances and KPH on treadmill at 1% incline: 1000m (15), 1280m (15.5), 1600m (16), 1380m (16.5), 1160m (17, last 60-30 sec 17.5, last 30 18)

p.m.-
Ring Dips- yeah, they got me this time, but I finally got butterfly kipping pull ups down.

18:01. Speal is an animal

Shara, Champ day off. Justin- on own at work gym

Yeah! Finally getting back in the swing of things after injury. Can't wait to hit this tonight.

Mark
As rx'd - ring dips
19:24

Ring dips
Feet unanchored

11:44

rx.ed

m/165/35

10:15.

wanted to break 10. dips failed first

Woody Hayes: wishful thinker. Didn't we just read an article about how ignorant people don't even know they're ignorant?

29/6'8"/220

19:26

Happy Canada Day

10:30

I am from Columbus Ohio
Woody Hayes:
He was not a "typical" football coach. I met him after returning from Australia as an exchange student. This was in the early 80's and he encouraged me to learn Russian. He was concerned that if we could not communicate with the USSR, we could destroy everything. There are numerous examples of his charity work in the City too.
Thanks for the quote.

1MILE WARM UP
10rds
complete in 16:00 (Str8 bar dips)

I finally found my comfort zone with kipping pull ups. and I love it it only took 3 months but I GOT IT!

17:14

Am I the only one else that notices that Speal constantly does sets of 9s on his squats? Yeah, he's an awesome CFer, but I just kept laughing.

Good luck today, everyone.

Ring dips, abmat situps
All else rxd

19.08

m/33/5'9"/175

as rx'd 22:32

scaled. ten rounds for time of:
10 pull-ups
5 dips
10 sit-ups
10 squats

23:00

11:46 as rx'd
Mager 16:15

Subbed assited HSPU for dips because of my shoulders.
21:42

M/29/5'10"/177

as rx'd

13:29

10 pull-ups
10 dips
10 sit-ups
10 squats

20:00

10 rds

5 pullups
10 pushups
10 situps
10 squats

22:03

Used abmat and kipped PUs
13:15

ring dips

17:54

10:10
ring dips

Damn--wanted to break 10.

Ring dips, anchored feet

21:08

26/m/5'11"/175
Ring dips and abmat situps
23:05

M/30/5'9"/195

as rx'd - 12:54 - was heading for a sub 10 minute time before round 7 where the dips and pullups broke down.

as rx'd:

17:33

10 Pull-ups (first time trying butterfly)
10 Ring Dips
10 Sit-ups
10 Squats
20:57

14.37 as rx'd
180/m/5'8

11:08: Ring Dips and Sit-ups Unanchored
Ring Dips Were the toughest part but i just don't take rest between the movement, i just take rest as needed on the ring dips. Great Workout ...now i'll take rest!

9:30

* rounds 4-10 of ring dips were broken 6/4... besides that everything else was unbroken.

* sit ups were anchored and on an abmat.

* happy with this time, wanted to keep it sub 10 min but wasn't completely confident it would happen.

Forgot to mention all PU, SU, and SQ unbroken
Ring dips really killed me but getting much better

Forgot to mention all PU, SU, and SQ unbroken
Ring dips really killed me but getting much better

32/m/5'10"/210

as rx'd

27:34

As Rx'd - 10:29

Spealler you are amazing

With a 20lb weight vest

as Rx'd w/ ring dips

19:11

M/25/5'8"/170

VBC, Iraq

M/41/180

As rx'd:

13:26

More better faster

M/35/72"/228

Only 5 rounds (not 10) - 10:10

Day 7 of my Whole30, and my body is sluggish during workouts right now, but recovery is speeding up.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

as rx'd

19:24

12:15

CFSB Day# 11

Metcon 20 min or less:

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Time as RX’d: 9:32

Everything unbroken except Pull-ups rounds 9 & 10(8/2,7/3 Grip kept slipping and hands are tore up)

Chris Spealler is a freak!...dang! that is a stupid FAST time!

F/34/5'3"/108
10 Rounds of Each
did jumping pull ups
21 Minutes

As Rx'd - 13:43.

Lungs gave out before my muscles did.

11:41. first 5 rnds with rings last 5 on bar because the rings got to hard.

Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Anchored Sit-ups
10 Squats

21:50

Ring dips were broken up after 2nd set.
Pull-ups were broken up after 5th set. 6/4

5'8/M/38/201lbs

21:27 rx

M/42/180

22:12

Have to work on pullups
Last 5 sets scaled back to 6

As rx'ed with ring dips, All unbroken except ring dips 6/4 rounds 6-11
1: 1:00 6: 1:28
2: 1:06 7: 1:30
3: 1:11 8: 1:33
4: 1:19 9: 1:28
5: 1:22 10: 1:36 Total time: 13:38

Bonus round 11: 1:36 (15:14)

18:00 as posted. good one for the equipment I had at this station

As rx'd: 13:34

m/25/5'10"/185

dojo--afghanistan

As rx'd: 18:42

21:28

Anyone ever tried ring dip/burpees - like the pullup/burpee combo? I did a week or 2 ago and they were fun.

#29 - Kelly

hi! Becca and I did regular bar dips for this workout. we had thought about doing ring dips for faster transition time between exercises, but settled on regular dips as WOD instructions made no specification that they were supposed to be ring dips. I think it would have added 2-5 minutes at most.

~ Kristan Clever

As Rx'd

TIME: 16:06

So glad to finally be back in the rings with no shoulder pain..it was a long year with my injury, surgery, and rehab!

Kristan,

You totally ROCK!!! Cannot wait to watch you tear it up at this years games!!!

I'm also happy to hear that you and Becca did not do ring dips! Therefore, my time of 18:30 is pretty honorable--I'm happy =)

Thanks for kickin-butt!!!

39/f

21:03 - 7 rounds - modified: tricep dips, began with 2 kipping pullups - the rest were jumping (slow on negative)

Normally, I'm just a lurker on the site. Today, however I've got something to say.

I'm a professional Massage Therapist/CrossFit Trainer. My job is to spot movement dysfunction and correct it. I noticed myself sort of subconsciously analyzing the movement faults. I caught myself in the process and had sort of a lightbulb moment if you will.

It's very easy to pick apart any performance, especially with a trained eye. But, what is so incredibly uplifting about this program is how many people are actively engaged in the care of their own bodies. It's a beautiful thing to witness.

Wow! Those are some intense dip workouts. I got to try them at my gym..

As Rx'd with ring dips.

23:55

Dips were tough. All else unbroken.

M43/5'9"/160#

15:57
pull ups getting much better, couldn't do three in a row in May!
feet unanchored
dips on regular bars

followed up with 45 min run

Canada's snowbirds flew over me twice @ the start of my run, very cool

Happy Canada Day !!!!

Sorry to sway off the subject folks, but does anyone have any info on used Concept 2 model d pm3's?

....BTW 12:29 for wod...5'6" 175lbs 45 years old!!! P.S. - I just bought a new espresso machine!!!!

28:09 as rx'd with bar dips

21/m/6'0"/195

as rx'd
14:45

Kristan,
Thanks for responding! I would probably have flipped out if you had done ring dips. Your upper body strength is amazing in relation to your weight so I completely believe your estimate of 2-5 minutes. You're going to clean house at the games this year. Good luck.
Kelly

age 20 bw 170

12:48 with abmat situps and ring dips

M/31/165

as Rx'd - 16:09

anyone have any advice on avoiding blisters from pull-ups...

Going to enjoy this WOD.

As Rx'ed
18:43. I thought I moved pretty quickly, only broke up the dips after 5 sets, I was surprised I couldn't break 15 min. Everyone in the sub 10's is amazing!

the guy on the picture is actually Carl Löfberg. the picture was send in by Jouni Viitanen so i think that's why it says that it's Jouni :)

someone was asking about the wraps he is wearing in the pic they are just boxing ones he was just doing some pad work before the picture was taken.

7 pull ups
20 push ups
10 squats
10 abmat

aaron 13:10
kat: 15:38
Jeff : 16:08n Plus 2 pukes!

BrandX Scale - Pack
6 rounds as Rx, finished in 13.40. Also overachieved and did ring dips in place of regular dips.

m/34/6'4"/204#

Too beautiful of a morning to do this one inside, took my rings to the park. Subbed ring pullups for pullups, pushups for dips and did unanchored situps, squats were a2a.

15:13

27:35 36y m 6ft 194lbs Mdfr

As rx'd with ring dips

14:16

Ring dips really slowed me down after the 4th round.

rd1 :54
rd2 :56
rd3 :58
rd4 1:12
rd5 1:21
rd6 1:26
rd7 1:36
rd8 1:47
rd9 1:56
rd10 2:06

just watching Chris Spealler made me dizzy. Luckily for me, I move a lot slower.

About the quote of the day: You don't have to work so hard if you are smart enough! It is nice when we can work hard because we want to (i.e. Crossfit) and not because we have to. As a degreed and licensed engineer, you can take that to the bank.

Regarding the WOD- I'm glad they post the videos. I would not believe the posted times without them. Today is a rest day for me but I will simply try to complete this WOD over the weekend even if it takes me an hour.

As R'xd

20:19

M/27/6'1/215

WOD exactly as Spealler did (ring dips, anchored abmat situps etc.):

8:56

13:35

ring dips

@ RX - 17:26

#129 Dan Collins

Top time bro!

15:28
as rx'd
-ring dips
-unanchored sit-ups
all sets unbroken.
I could not keep the pace after the 6th round. I started to slow up a bit and take short breaks in between sets.

As Rx'd
20:28

with 20lb weight vest....

25:45

2 hours later...did it again....no weight vest....

24:32

33/m/165

As rx'd 19:31

14:55 as rx'd.

forgot...did ring dips

Kevin
M/51/5'11"/169

Still running a day behind. Did the clean WOD today. Results there.

Forgot as well to add that I did Ring Dips for #90

19:27 5 rounds 20 reps each

22/m/162#

20:04 as Rx'd

49 / 179

as rx'd

20:50

17:51 as rx'd

m/28/5'10"/170

14:54
Last 2 sets of dips 5/5 everything else unbroken
Dips on bars, sit ups unanchored, no abmat

CFWU x3

22:43
as rxd

Before the WOD:

Back Squats

205x5
220x5
235x5

Easy despite having no "pop" in my legs (bike riding and mountain bike riding yesterday took care of that).

16 mile bike ride to and from the Capitol - 12.23 mph average, 39.29 minutes

Today's WOD (finally!):

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

11:53. Standard kipping pullups, ring dips (thumb to an inch above armpit depth with no kipping), anchored situps (chest on chest entire time), squats (below parallel with full extension). No breaks on pullups, situps or squats. Breaks on ring dips starting round 5.

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

C2B pullups
ring dips
abmatt situps anchored
time 14:06

It took 26 setps to get from pullup bar to ringd to situps and squat stationg to pullup bar.

Dips broken after round 3 oh they were broken, but managed to keep to a 3 breath at most break, some 2 breaths.

Pullups, situps squats unbroken

13:32

sandbag pulling complex (sumo deadlift, sumo deadlift high pull, power clean, squat clean) 26.25lbs

14:00, now eating two pieces of grilled chicken and mixed vegetables

M/37/138/5'5"

14:57 as Rx'd including ring dips

Ring dips slowed me right down as all others were unbroken sets. It all got rather emotional towards the end, forcing a couple of dips at a time. Messy stuff!

500m Row
ROM's

WOD
:18

CF Endurance WOD (10mi bike @ 85%)
:33::40

This is still a scaled down cycle for me so I cruised through the WOD. STill a smoker. The bike was a nice way to finish.

Get some, Go again!

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Arclite:
15:56

Shannon:
19:17
(subbed p/u's for 50% BW lat pull down; dips for bench tri dips)

18:59, ring dips, that will be easy to beat next time

Ring-dip
used AbMat

17:23

6 rounds, 15:22. Did ring dips, taking it real easy still working my way back.

Rodd 500 M
Squats: 5-3-3-2-2
Deadlift: 5-3-3-2-2

WOD: Jumping pull-ups, unanchored sit-ups
14:22

15:31

As RX'ed 13:46 had to travel back forth between the dips and pull-ups.

50 PU + 50 Jumping PU
100 dips
100 sit-ups
100 squats

19:49

I did Murph for Canada Day

44 mins...

20:43 Rx

Anyone else notice the excited guy in the mirror?

M/19/5'10"/170

Subbed push-ups for dips

13:45

35 yom 215 bwt
800m run
mobilities

wod
10 rds
10 pullups
10 ring dips
10 unanchored abmat
10 squats

time 15:40

40/m/190
as rx'd

10:42

Rx'd 17:46, but I did bar dips, not sure if that is rx'd or not. This was one of my first trials of my shoulder in combat conditions since mid-April when I hurt it (skiing). Pleased with how it went.

Buy in: DL 5-5-5+ at 295-335-375 (got 7, pr number at that weight).

Cash out: 3 minute core strength work on swiss ball.

Na, working smarter not harder wins every time.

Right shoulder has a Torn rotator cuff; Surgery in 29 days
50% cycle
Five rounds for time of:
10 Pull-ups
10 One arm push ups
10 Sit-ups
10 Squats
11:45
m/52/215

2010-07-01: 19:16. Rnds slow but unbroken@1:10 to 2:09.

M/39/6'2"/195

as rx'd

29:53

Warm-up: 20 min bike

WOD: 10 rounds for time:

1. 10 x pull-ups (regular/jumping mix)
2. 10 x dips
3. 10 x sit-ups
4. 10 x squats

22:03

M/40/6'1"/250

14:42 - sub'd in ring dips for the hell of it!

***FRAN UPDATE***
PR'd Fran last night with 3:11; feeling good about it...had to tell someone!

doWORKson!!!

As Rx'd

12:55

Subbed in ring dips for dips (since that seems to be what everyone was doing) - otherwise as RX'ed

11:27 = 0:59, 1:05, 1:12, 1:03, 1:12, 1:11, 1:12, 1:12, 1:08, 1:06

m/47/177
rxd 17:28

28:45
Assisted on PU and Dips:
100-150

M 34 186

12:56 as rx'd.

27:00

Also Press 1RM 155#, 10# more than last time, but still 5# less than PR

17.34

16:28 with ring dips.

w/ring dips

14:50

24:48 as rx'd. Dips killed me. Others were unbroken sets.

As rx´d

24.37

MAN the chins and dips were tough - took a lot of broken sets. squats and situps no problems.
Male-175-5´11-28

Did only 8 rounds.
23.00

Mostly the dips gave me trouble.

RxD-Dips on Rings 13:55, Ring dips killed me!

Not sure where my head was but remembered the workout as 10 rounds of
10 double under
10 pull up
10 sit ups
10 squat

did this in 22:00 .. Rough on grip as the bar I used was at least 1.5" in diameter in the park across the street. Did 3000m rowing after for some endurance 2:11 per 500 average split.

Really happy with how my body is responding to crossfit.. Just waiting for my pull ups to catch up with the rest of me.

as rx'd: 10:48

19:37 Dips killed me, everything else unbroken.

35/m/5'10"/187#

As RX'ed: ring dips

13:26

m/39/76/215

21:40 w/ ring dips

34:47 as RX'd

M/28/70/165

10 rnds/time:

10 PU
10 Dips
10 SU
10 Squats

24:07

Could have done much better if I had better kip form. Speal, you are a beast. I hope one of these days I can come within a few minutes of you.

Completed 7 total rounds of 10 pull-ups, 10 dips, 10 sit-ups, and 10 squats. Finished in 29:20. First 6 rounds were all body weight. Did kipping and jumping pull-ups to complete. Last round used assistance machine (85 lbs) to do pull-ups and dips. First 6 rounds were in 25:02.

MR: 21:40
KA: 22:02
NA: 15:58
SR: 22:25

3rd WO of the day. 1st was 850 M swim. Then a CFT to benchmark since my birthday is tomorrow.
Then the WOD

1st round as Rx'ed, jumpin pull ups the other 9
Feet anchored sit ups.
Sit ups and Squats unbroken. Dips and jumping pull ups in pieces

Rd1 - 3:20.32
Rd5 - 18:06.11
Rd10- 39:38.82

5 min row
CFWU 1x15
stretch --go

Brooks 24:31

In the garage. Dead-hang pull-ups, and dips off of chairs....why can't I get rings anywhere other than online? I hate waiting. Sit-ups were unanchored and no AbMat.

14.25

Ahhhh. 11:06 RX w/ ring dips and ab mat.

I dropped off the bar with two left on the last round!! Mental fail!!!!

Aloha,

Jordan

WU:
Run: 1000m, 800m, 600m, 400m, 200m
Times: 3:45, 2:58, 2:10, 1:17, 0:30?

As rx'd:
13:16 - get it!

15:39 as rx'd.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 3” stack x 1-1-2-2

As rx’d: 15:22
Ring dips, abmat unanchored
Foam roll after

As r'xd

time 14:22

Couldn't quite keep up with the coach. Great effort by the guys at the gym again. Word up Big G.

No rings at my gym, so had to do bar dips

Time: 17:25

M/22/5'6/145

50% day 5 rds

4:54

Bar dips instead of ring dips. I keep doing 50% days in an attempt to curtail the crippling soreness. It keeps on failing.

If the weights were scaled, Speal would be the CF champion - what a mind-boggling athlete!

Used bars for dips.

26:06

tried to do ring dips instead of bar dips. forgot that im not speal and definately not an elite crossfitter. woops!

Ring dips

19:50

Pullups unbroken on sets 1-3 and 5-7

23.48 as rxed

SUB 90# pd
SUB bd

17:43

Did this WOD with a 20 lb. vest on. In addition, I incorporated 10 rep. of 30 lb. ball slams after every set of squats. Time: 26:07

Thursday 100701
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

19:59.80

As Rx'd

24:57

Dips were regular dips, not ring dips like shown in WOD video. Rings are on their way . . .pumped.

39M/5'10"/170#

W/U: 17 ROM exercises, 20 reps each exercise.

As Rx: 15:19.

C/D: skipped.

Gymnastic kipping pull-ups; bar dips; anchored AbMat sit-ups; squats to an 11-inch box (below parallel). Almost skipped today. As the week has progressed, I've been feeling more and more under the weather. But the thought of missing for the first time after 808 straight WODs made me feel even more sick. :) So I pushed through.

15:30, Great time considering clock didn't stop for a potty break,(daughters, not mine). She needs a t-shirt "I $#!t for time", I can just see her laying on her therapists couch years from now, recalling the incident, " Then there was the time I was using the restroom and my dad kept yelling at me, something about ,"hurry honey the clocks still running.""

Dead hang pull ups, ring dips, situps with feet unanchored and soles together.
Ring dips killed my time.

30:20

[30:20]

35yom / 198lbs

Pack, 6 rounds for time:
10 pull-ups
10 dips
10 sit-ups
10 squats

14:30

If I didn't have to break up the pull-ups, I could have cut this time in half. I think a regular pull-up bar situated further off the ground would be an immense help. Still, this felt good.

M/32/6'3"/200

Ring Dips

14:47

14:46 as rx'd

17 min and 19 seconds
As Rx'd but added 10 push-ups into the rotation

12:37.

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Time: 22:16

Used Rings for Dips, but scaled to bent knee pushing until fully extended. For sure need to work on: Ring Dips!!!!!

As rx'd 13:21

155/22/M

Spiel is a freakin animal. Love the fact that he seems so humble.

M/28/5'7"/165

12:31 W/bar dips,no rings at work.
I did a 5-5-3-3-2-1 of press before hand pr'd at #150. Closing in on pressing my bodyweight.

subbed jumping pull-ups
22:02

18:46
No rings,or kips...used black band and bars.

rx'd

frontgrip strict pullups (still nursing the torn hand)
ghd situps

22.38

17:09, it sucked doing this in the rain.

Too many injuries taking a 2 week break from Crossfit, my body needs to heal.

M/33/130#

As Rx'd

20# Med ball used with sit-ups. 5 on chest/5 arms extended behind head

m/165

w/ ring dips

13:36

Band assist pullups and unanchored situps/ all else as rx'd. 14:55

First post caught in filter...

16:30 Rx'd

Ug.

13:04 as rx'd w/ ring dips

3rd wod of the day. took a week and half off, and have been doing 2 and 3 wods a day for last few days in order to catch up. mission complete. this morning did the clean wod and the deadlift/rhspu wod.

a lot of times i like to try to do all 3 wods within 24 hours. like morning, evening, morning, or evening, morning evening. of course i change it up and sometimes go 3 days on 1 off, but i like 3 wods in 24 hours cause then i usually get almost 3 days of rest, and it allows for some fasting and different diet stuff too.

Still having shoulder drama's so
Did some heavy dealifting then;
as many rounds as possible in 10mins of
6 x 80kg deadlift
9 x 24kg kbs
12 x wallball 10kg
got 5rounds plus up to the 7th kbs

20:09

Five rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats

15:35

19:35 as Rx'd. . . Spealler is nasty!!

Forgot to post- pushups were sub for dips

25:24

29/M/142

Finally back after a 1 month layoff due to a hand injury, scaled 50%

5 rounds- 6:00

Good to be back! Oh, started eating according to the Primal Blueprint a week and a half ago, feeling great!

f/40/172/5'11"

Lightest I've been in a while. I think I'm dehydrated from riding my bike into Ottawa to see the sights with a trail-a-bike holding a large 6 year old towing a bike stroller holding a large 2 year old. It was a sort of land train. I didn't see the Queen but I did see the jets fly by and I heard the 21 gun salute. Sunny day enjoyed by all.

OK.. workout

Scaled

10 rounds of 5 pullups (juuuust about got the kip), 5 jumping ring dips, 10 situps unanchored and 10 squates.

time: 19:24

Outside @ BlackSnake CrossFit. ;-)
K. pull ups, push ups, unanchored sit ups, air squats

39:39
I dont know what my prob. was.

as rx'd:

11:49

m/42/5'6"/145

w/ ring dips
unanchored situps

18:00

13:28 as rx'd

reg dips instead of ring dips/rest as rxed

15:32

M/6'/215/38
As RXed
17:55

M/33/142lbs/5'5"

Anchored sit ups
Ring Dips

11:57

as rx'd with ring dips 13:36

M/44/180#

Rx'd with ring dips - 16:06

Only did 7 rounds, but subbed in 50lb DBs for the squats.

6'4, 245, 38 in 20 days.

26:35.

13:02
bar dips

Ring Dips, Abmat sit-ups
@20:00

Had to start doing Pull-ups one at a time because I torn massive blisters in the middle of both of my palms, but didn't want to quit... painful experience. My round time shifted from about 1:10 to almost 2:00, really fast. Only "broken" movement was Ring-Dips, which was a fatigue break. Pull-ups I could have done all 10 every round, I am fairly certain.

as rx'd:
25 mins 45 secs

Great workout!

28:00

D & W @ home
D: bar dips
W:mix of ring and bar

D 17:22
W 22:23

went into round seven as rx'd except subbed in 10 ring dips for the 10 standard dips. got three ring dips in round seven then switched to 30 bench dips for the 10 dips. final time - 40:10

as prescribed

13:56

Did the workout as rx'd with ring dips until halfway through round 7. I then switched to bench dips doing 3 bench dips per each ring dip, making that 30 bench dips for the final three sets.

40:10

Did the workout as rx'd except did ring dips because all of the videos showed ring dips and i didn't want to be a pussy. Although, time wasnt great.

18:45

25:47 as rx'd.

Ring dips, anchored sit ups no ab mat - 17:25

12:49
Quick phone call somewhere in the middle.

ring dips
towel sit ups

16:52

#19 #23 and #25
As I am number 19, I wanted to further my explanation regarding the use of water in a workout. Crossfit is about changing the load, challenging the body into adapting it to any environment and maintaining constant work along the way. I wasn't discrediting Xfit but would only be excited to see IF water was to be used some way in a WOD or qualifying/national competition. Whoever makes these WOD's, I am fascinated by their variety and the style of how it does challenges the body. Anything thrown the way of all these athletes, they chew right up.
I love that. To say that water is hard to access in the middle of summer is silly. To take an Xfitter out of their comfort zone and maybe into treading water with a 25 lb weight above their head, trudging thru H2O with while throwing in random exercises in or out and back in seems different and fun . . . . that's all. Challenging body types in a whole new environment would be entertaining to watch as well partake in.
All the best . . .

M/49/6'3"/195

as rx'd
21:51

24/m/165lbs/70"

ring dips and unanchored situps

14:27

22:20

12:52 Rx'd

10 rounds of pull-ups, bar dips (through round 4 no assist, then went to assisted, graduated amt of assistance through next few rounds), anchored sit ups, squats.

Dips are killer for me. :( frustrating

18:53

CFWU

Situps on steep decline

WOD

Four rounds for time of:
6 Pull-ups
6 Dips
6 Sit-ups on steep decline
6 Squats

15:53

31/182lbs/69"

9:20 RX with unanchored sit-ups.

gotta get those butterfly pull -ups !! They made everything look so smooth for chris!

22:00 even. F**k you coach! My hands and upper body are toast. Looking forward to the next WOD if only because I need to know...

19:45
subbed pushups for dips/they kill my shoulder

MGySgt. USMC M/48/6'2"/207

10 Pull-Ups
10 Ring-Dips
10 GHD Sit-Ups
10 Squats

Repeated 10 times in 43:09

Yeah I know its slow but it's just about all I had today. Pull-Ups, GHD, and Squats were ok. It's the Ring-Dips that still kick my back-side.

Cooled of with an easy 300 yard swim.

OooRahh CrossFit

Loving the WOD videos lately, quality and quantity alike.

That being said, I think I'm going to go try this WOD again tomorrow, and this time I'll make sure I don't lock out most of my dips and forget all about hip extension in my squats. Maybe my time will be faster.

m36/169/5'8

pull ups, ring dips, sit ups, push ups: 18:37

Approx 18:30 as rx'd

rx'd 15:53

16m 42s as Rx'd

23:52

Champ/30/M/72/118: Scaled to the following:
7 Rounds for Time of:
5 Ring Rows
5 Chair Dips
5 Anchored Ab-Mat Situps
5 Squats
(01:21.84,01:14.57, 01:23.19, 01:31.52, 01:31.03, 01:21.68, 01.26) 08:25.11

Shara/30/F/68/138
10 Rounds for Time of:
10 Green Band Pull Ups
10 Jump Box Assisted Ring Dips
10 Anchored Ab-Mat Situps
10 Squats
Approximately 24 minutes- was averaging 3 minutes per round, but we lost the final time on the timer.

Cheer from Bangkok!
Tim

M/42/5'11"/180

10 Rounds:

10 Pull-ups
10 Dips (3 rnds unassisted; 7 rnds with band)
10 Sit-ups
10 Squats

25:08

As Rx'd: 20:30
Dips were the killers on this one. Standard decline sit-ups and bar dips. Nothing fancy, just a good workout.

jumped rope to warm up
anchored situps, bar dips
21:53

28M 6'5" 218#

10 rounds:
10 pull-ups (green band) 10-1st 3 round; 5-last 7
10 chair dips (left shoulder pain was 6)
10 sit ups
10 squats
16:57

35M/6'3/242

M/29/5'7/160ish

As rx'd, 16:45

M/55/5'10/165

12:31

This kicked my but. 21 MIN

This kicked my butt. 21 MIN

16:35

Nursing shoulder; did dips on bars to 60% flexion.
15 flat.

M/35/160
12:16, using bar dips

18:25 10 rounds with following modifications: Jumping pull ups, did 3 sets of bar dips before switching to the parellettes, anchored sit ups no abmat

Great workout!

F/34/108lbs/5'0"

Nice WOD...as RX'd
M/26/6'2"/195
19:42
I was expecting something like 15 min but I guess I'm no where near The Speal's athletic ability.

14:19

12:25

First time with "The Tens"
Hardest part was the dips after 7th round, had to break it up into 6-4, 7-3s. Uninterrupted on all else.
13:30

M/28/5'9/185

As rx'd, 25:59

m/41/169/5'9"

As rx'd:

17:54

age15 5'8" 140lbs

w/ towel pullups & ring dips

11:51

14:36
never hated dips so much
could've been better with transitions

9.44

Ok, so I did it on the restday...

M/38/183cm/90kg

24:38

Jumping pullups in the end...

Carole
F/51/5'6"/133

19:07, with bar dips.

10# bar dip assist on rounds 1-2. 20# assist on rounds 3-10. Rest as Rx'ed.

Kevin
M/51/5'11"/169

17:54, with bar dips.

M/47/165

19:23 as rx'd

10 1 arm Jumping pullups
10 1 arm pushups
10 decline sit-ups
10 squats - 10 rounds
15:54

after 6 weeks my 'pulverized' metacarpal is still not back together again. At least 3 more weeks of this one-armed nonsense... argh

Male, 37 yo, 149#, 68"

Five rounds time 9:58

Did a dbl

Cleans wod
185
205
225
235 f
235 f
235 f
225

Todays wod 18:56

26:05

as rx'd but for:

broken pullups (2/3 sets each) after round 3,
and abmat sit ups.

As RX'd, 11:58. Games 2011!

Jeff @ work
Anchored abmat sit ups
BFK pull ups
12:45

@#211 rjf, dude it sounds like you would benefit from a few days off! my recommend would be to listen to your body and get some recovery in!

just IMHO!

24:08

subbed with 1.5x bench dips

M/24/185 as rx'd 23:22

M/30/5'6"/145lb

17:22

Paul: 14:11 (ring dips)

Gunnar: 14:25 (ring dips)

Jen: 28:42 (subbed pushups for pull ups, gravitron dips 36lbs 1-8 48lbs 9-10 rounds)

Chris: 35:29 (gravitron dips 36lbs 1-7 48lbs 8-10)

M/36/6'0"/204

Rx'd - 14:11

The elites make it look so smooth. Excellent work all!

As Rxd with Ring Dips

14:40

Subbed Ring Dips
16:50

As Rx'd: 13:20

12:03

As rx'd, 13:06. Bar dips and feet anchored touch behind head sit-ups.

I knew this one was gonna suck. I think I'm beginning to hate WODs that are all body-weight; I was dreading this one all morning. Fastest round (1) was 0:58. By the end, I was more like 1:30 per. Sit-ups made pull-ups much harder I think - my kip felt "tired" in later rounds. Pull-ups unbroken through round 6, bar dips through round 4, sit-ups through round 7, squats unbroken. Bar dips, as predicted, were the hardest.

Did this at Globo. Their pull-up bar used to be my favorite - but *someone* used it so much the rubber covering on the right handle cracked and they removed it. So now the grip is good on the left side, but slippery and too thin on the right side. So I brought my black athletic tape to the gym today, and before warming up, I wrapped the right side handle in tape. It's still a little thin, but at least it has good grip. I was waiting for someone to ask me what the fork I was doing, but I guess I was so quick, no one noticed!

As rx'd, 13:06. Bar dips and feet anchored touch behind head sit-ups.

ring dips for the first 6 rounds, then pushups for last 4.

26:24

Terrible effort. Thinking that crappy diet and all this time off has really hit me hard. Super done after the workout, then couldn't stand in the shower, extremely nauseated and passed out for about 10 minutes. 30 minutes later I'm feeling "OK" again.

19:36 using bar dips

5 Rounds
10 Pulls
10 Squats
10 Dips
10 Push
9:26
then
50 Sits

Band assist pullups and unanchored situps/ all else as rx'd. 14:55

M/25/5'9"/176/Moody AFB

1000m row warm up

10 RFT, 10 pullups, dips, situps, squats

16:55

You guys are crazy fast, man there are some fast times on here.

DONT STOP, GO!!

9:30 for 5 rounds and ripped on pullups. Couldn't do any more pullups so I bought out with the remaining dips, sit-ups and squats. I really need a stronger grip.

as rx'd 31:41

AS rx'd 17:32

Done @ office...2 interruptions...no more office workout.

9:05 rx'd

M/33/5'4"/140lbs
As RX'd with ring dips
9:57

with ring dips...

all PU/SU/SQ unbroken - ring dips broken rnds 6-10 (6/4, 5/3/2)

Dips were definitely the slowest movement:

17:59

Rx'd, ring dips
14:45

Rx'd: ring dips, abmat situps unanchored.

9:49

20:07

18,27 alt pu/chinups
wu=30 mins stairs home lvl 8
end with yoga

M/27/161/5'11"

0.2 mile run and static stretch warmup

10 rounds of:
10 pullups (rds 1-5 static, rds 5-10 jumping)
10 dips
10 situps
10 squats

for time of 23:30

Off break from Eurotrip...

10 x
10 pullups
10 dips
10 situps
10 squats
50 jumprope

Time: 21min

18:12

EJ
M/37/170
27:30 DIPS ON BARS/ SITUPS UNANCHORED
EJ

10 rounds of time
10 Deadhang pullups
10 Dips
10 Decline squats
10 Prisoner squat

Round 7,9 done with bw rows, pushups, unanchored situps, standard squats

25:05

12:02

As rx'd 18:54

rx'd
26:16

Hands hurt were the limiting factor. The 150 PUs a few days ago affected me on this WOD.

pushups instead of dips
abmat situps

Lama: 16:53
Alex: 15:18 (green band halfway through)
KJ: 11:35 (green band/knee pushups)
MegO: 15:18 (g/k)
Emma: 13:31 (g/k)
Size: 17:10 (blue band assisted on pullups)
Abby: 20:05 (g/k)
Frank 15:40 (g/k)
Kenz: 14:38 (g/k)
Tara: 15:21 (k/ring pullups)
Erika: 17:52 (g/k)
Lamp: 9:38 - 6 rounds (g/k)
Jack: 11:28
Ko: 11:51
Alyssa: 13:00 (g/k)
Amanda: 15:29 (g/k)
Pip: 14:25
Morrow: 24:12
Mikey: 18:11
Megan: 15:27 (g/k)

"Pack": 6 rounds for time of:
10 pull-ups
10 bar dips
10 sit-ups
10 squats
Time: 13:55

as rx'd today...
13:45

ring dips slowed me down on round 5....everything else unbroken.

m/25/6'3''/210

17.19

alan/82kgs/5'8'/M/43

Ring dips

13:42

18:29 as rx'd

I did some bench and cleans first

M/22/165/5'10"

Did ring dips instead of regular dips: 11:05

23 / M / 5'9" / 135lbs

38:44

I probably spent more time on the dips than on everything else combined. On the other hand, when I started CrossFit about a year and a half ago, I couldn't do a single dip, and I just did 100 in a workout.

Rxd (ring dips)

20:08

Warmup 500M row, 200M jog, 1 rd CFWU, 3 x #95 Pushpress and OHSquats

Not as Rx'd; 7 Pullups/rd, rest as Rx'd

27:04

25:37
Pull-ups and dips were with 90# assist

42 years old, 88kg

First:
Benchpress light
9x3 100kg

Deadlift
1x180kg
3x180kg
3x180kg
weight on 5cm boxes

3x5 reps 140kg
standing on 7cm box

then workout:
10 rounds of
10 pullups
10 dips
10 situps
10 squat
Time: 21:25

M/55/5'10/162

14:49

10 rounds:
10 kipping pullup (unbroken)
10 ring dip
10 anchored situp (unbroken)
10 air squat (unbroken)

14:06 07/01/2010

m/27/5'10/180

15:05 as rxd

20:29

dips killed my time last 4 rds.

10 min after 6 rounds.

22:40

12:45 as prescribed. Good workout.

30 m 65kg

Thruster 5x3 50/55/55/60/60kg

As rx'd 18 mins

also, some of the comments made about Woody Hayes are just ignorant. He is one of the most successful football coaches of all time for a reason. At least in football, hardwork almost always beats smart and lazy.

10:11 rx'd. I actually thought I could beat Speal at this one. Sadly mistaken.

31 yom, 190 lbs

14:47 as rx'd using ring dips

sub push ups for dips...

16:29

Had 15 minutes left in the gym and knocked it out quick!

Rx'd: 7:12

M/31/6'1"/205

28:26
jump pull-ups & assisted bar dips

90 F (32 C) in garage.

F/46y/62"/142#/JULIA
6 rounds of: 10 Band Pull-ups, 10 Inclined Dips, 10 Sit-ups, 10 Squats
13:37

M/41y/68"/156#/GEORGE
As Rx'd except that by the 10th round I couldn't do Dips and had to scale to Band Dips. 1:12 for 1st round, but 7:07 for 9th round. The Dips did me in.
41:27

scaled to 5 reps each exercise/round
10:54

Mod JPU and 5 Dips
Rd1- 22/18/31/19=1:31
Rd2- 22/18/28/17=1:26
Rd3- 24/19/30/20=1:34
Rd4- 26/21/29/17=1:34
Rd5- 25/28/32/18=1:44 (Dips going)
Rd6- 25/32/40/17=1:55
Rd7- 29/39/45/18=2:12 (Dips gone)
Rd8- 32/54/36/23=2:26
Rd9- 40/48/38/18=2:25
Rd10-36/52/36/15= 2:20
Total= 19:03 (59/71) Go for 8 dip-1:45/2:00 rds

Ten rounds for time of:
10 Pull-ups
10 Bench Dips (no dip bars available today)
10 Sit-ups
10 Squats

17:29

M 155 31

16:20

-D.

14' 52" as rx' d with ring dips!!!
Everything unbroken except ring dips very broken since round 4.
ring dips really slowed me.

f/33/5'3/120lbs

10 rounds, did jumping pull-ups and tricept dips.
21:58.

I'm getting there with the kipping pull-ups.

f/33/5'3/120lbs

10 rounds Did jumping pull-ups and tricept dips

21:58

I'm getting there with the kipping pull-ups.

M/50/153/1-1-06

Assisted dips due to shoulder, otherwise as Rx'd

19:13

About 1/2 butterfly PU...how 'bout that?!

Pack - 6 rounds for time

M/32/215/6'
1:13/1:48/2:28/3:59/3:54/3:32
16:62

F/32/155/5'7"
red band assisted pull ups/assisted dips
2:38/3:58/4:35/4:36/5:08/4:29
25:25

first time ever doing crossfit. did regular dips between two chairs.
12mins and 18secs

15:20 all rx'ed
with rings, abmat and anchored feet

Ring dips fell apart, just like everyone else. all else was straight through.

Did this after max Snatch attempts.....was a great motor starter for a body weight metcon.

15:31 (subbed push up for dips)

20:38 as rx'd

Did on Sunday, July 4. Missed on June 30 as had a slight tweak in hip area from Wednesday's clean x 3 wod.

Golfed today and didn't feel like doing the 30km bike ride. My bike is in need of repair.

WOD

as rx'd,

11.30

Done after d/l 5-5-5-5-5,b/p 5-5-5-5-5,Sn. Halt D/L's,Sn. High-pulls,they call me the worst! for doin too much,but got endless energy for this stuff !
after ghd sit-ups,hip ext,back ext,ghd raises wi 10,15,20kg,kb sn wi,1,1.5,2 pood.

M/22/171/6'2"

As Rx'd with rings:

19:21

Spealler is crazy. Very excited to eventually get to that level.

F/40/5'6"/150

kipping pull-ups, band-assist ring dips, abmat unanchored sit-ups, air squats to wall ball

completed 7 rounds before baby needed me, but hands were pretty torn by then, so good stopping time

18:12

As rx'd: 16.24

Ten rounds for time of:
10 Kipping Pull-ups
10 Ring Dips
10 Regular Sit-ups
10 Squats

28:30 Kept having to break up the pullups and dips. The situps and squats were good for keeping my heart rate up

M/21/5'8"/156

rx'd
12.07
unbroken - felt good.

Daddy:
10 rds:
10 Pullups (no kip)
10 ring dips
10 situps
10 squats
23:01

Jessica: 9yrs old
5 rds:
10 pullups (one leg assist)
10 pushups (knees)
10 situps
10 squats
13:18

One other thing:
Jessica:
ADHD medicine = none!

m/178cm/87kg/34y
22:46

As Rx'd: 17.03

173lb/m/26

m/41/6'0"/192

ran 8K in Niagara

about 16:23 i think that was the time on my watch from that workout.

As rx'd
@ the tulsa garage

16:27

jumping pull ups

16:21

Ten rounds for time of:
10 Pull-ups
10 Ring dips
10 Sit-ups
10 Squats
22:05

"Mrs. Wobbly"
Ten rounds for time of:
10 Pull-ups
10 Ring push-ups
10 Sit-ups
10 Squats
25:20

@ fox park in wildwood nj

as rx'd

14:28

very hot at the shore! wow!

Looked at this a couple of days ago and didn't recall that it was dips, so I did pushups by accident. Also broke up pullups after set 1, so the WOD was

5 pullups
10 pushups
5 pullups (in a few later sets this was only 3 or 4, with the remainder after situps)
10 situps (anchored, no abmat)
10 squats

18:42

As rx'd: 14:02

These bodyweight WODs are killers for a big guy.

40:17 (jumping pullups)

M/31/6'5"/265

First time back in a while. I was on pace to go sub 15, then just burned out, took a rest while the clock was running and then did the last 3 sets

Angry

~20:00

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Had to sub, pull-ups with band and bench dips.

Time 19min 21sec

Liked this wod, feel as if it has been ages since I've done one. Had a laugh when I was doing it, had to keep chasing boys off the bench and got fed up people walking over me as I did my sit ups. Yet again gym was full of wee boys, looking at the muscles in the mirror.

Good Fun

19.36 with 5x PUs

Completed 29:45

weakness is clearly pull-ups

first two rounds as rx'd next eight completd as jumping pull-ups.

22/m/180

10:09 rx

As rx'd, 24:55

Been slacking at CF, but training Krav Maga a lot. Was slowed down tonight by having to cross the gym for dips and wait for some equipment. Aiming for sub-20 next time.

19.55

Dips!

m/42/195/5'11"
WU
Row 500
50 jacks

Ten rounds for time of:
10 Jumping Pull-ups
10 Push Up
10 Sit-ups
10 Squats
24:47

Arm still hurts, no way can I do dips, not that I could have done 100 if not injured. Push ups hurt like hell the whole way.

1st 70 situps on roman chair, last 30 on abmat to avoid rhabdo.

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

14:39

10 Pull-ups
10 pushups
10 Sit-ups
10 Squats

read it wrong and did pushups instead of dips

13:12

20:26

Mild warmup then WOD as RX'd felt a bit washed out today.

22:51

10 rounds of:
5 strict pullups
5 bench dips
10 anchored aitups
10 squats

17:21

21.20

ring dips ate my lunch....

I did as many strict pullups as I could each set, then switched to jumping pullups to get to ten. I wound up getting at least 5 strict PU's on all rounds but the ninth. Otherwise, as Rx'd.

22:06

By the way Jessie, we played volleyball this morning for mandatory fun. I just thought you'd like to know.

35 yom 191 lbs.

26:40 rx'd. About 75 degrees but 80% humidity. Pullups and dips were hardest. Squats and sit-ups were easy. Need to break 23 next time.

M54yo 238

32 minutes +/- Same as kgw......jumping pullups, weak dips, situps and squats were good but painfull. Haven't done enough of these....will do more in warmups. 10 rounds

Ne add fel, soha ne add fel!

as rx'd, 16:39

As rx'd

20:40

Later, slammed head against the wall x 10 in lieu of volleyball.

as rx'd, 16:39

rounds 1-6 as rx'd
rounds 7-10 (ring push ups instead of ring dips)

23:58

8:41 RX'd...anchored ABMAT situps.

M/40/180/5'10"

as rx'd

TIME - 24:44(PR)

rounds 1-6 as rx'd ring dips unanchored su
rounds 7-10 ring push ups

23:58

17:35
stopped in the 7th round because my hands ripped apart.

m/34/158/5'10

As Rx'd, 10 rounds, 17:02.

Would've been faster if didn't have to run back and forth across Globo-Gym. Next time, I'll do this at home. Need to get a dip station for the garage, rather than just rings.

31/m/71"/173#/My House: Killeen, TX

15:20 sub ring dips

as rxd 13:08

WU
17:39
M/49/197#/72"

17:00
bar dips

as rx'd 27.34

27.34 with ring dips

Rx'd. 24:17

14:27

Forgot to log my time on this one. Did it after 2 hours of basketball.

10 rds: 10 pull-up, 10 dips, 10 sit-ups, 10 squats: 12.20 min

m/37/213/5'11

subbed bar dips 1 to 1
17:45

m/21/160lb/69"

rx'd 13:05

as rxd
11:52

29:53
M/36/5'7"/175lbs.
Great workout, I really enjoyed this one.

m/36/5'9/176
CFWU-2. Pushups instead of PU 2nd. No dips 2nd. Rowed for 3rd round. Superman. Burgener. DU.
19:48
Disapp w/time. Ring dips real tough last 5 rounds. Mostly 4+3+2+1 or 3 at end.
All other exercises unbroken. Try going faster on squats to improve time?

did 6 1/4 rounds in 20 minutes

9:50

10 rounds. 5 of each. ring dips

@avonOBX

subbed 3-muscle ups for pull/push ups

14:17

22.30?

20/m/5'11"/170

14:30
I did not do the sit-ups

as rxd. mil sits, ring dips

21:46

sit/squat unbroken. Pulls unbroken through 7, then 5/6 each. Ring dips my weakness. 3 rounds unbroken, 3 at 5/5 and remaining in 3/4.

short WU, 500m row

10:52 rx'd

unbroken except for ring dips in the later rnds. sub 10min next time!

Bench:135x8,185x8,225x4,245x1
L-PU's-15,10

later,
b
m/33/5'8-1/2"/168

first wod after a week break to rest a strained back from cleans.

misread and did pushups instead of dips. oops. tore my palm open after fifth round of pullups. subbed an additional 10 pushups and situps from rnd 7-10.

21:42 good to be back

49/m/190

24:49. Big hit on the ring dips

19:41 did bar dips

As rx'd:
PU: x10
Dips: x10
SU: x10
SQ: x10
10 rounds, 20:18

rds 1-5 - ring dips
rds 6-10 - bar dips

24:34

16:58

Did strict bar dips, kipping pull-ups and anchored sit-ups.

100701

Six rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Pull-ups Gravitron, setting 9
Sit-ups - unanchored, hands across chest

22:57

M/ 36/ 132 lbs/ 5'-6"
As Rx: 9:41
I did this one on a gravitron machine, to allow me to go from pullups to dips quickly.. otherwise my time would have been at least a minute or more slower. If I had to run 50 feet back and forth to the normal pullup bar to the dip station, then I would be losing at least 10 secs per round.. that's about 2 minutes total over 10 rounds.
My shoulders and triceps were really sore from the past two workouts, even though I was coming off a rest day, so in the 6th round I started to really feel the dips... I will try this WOD again when I'm not so sore and I'm back. I was on vacation so this week and the next week will be a little hard and I'll be more sore than normal.
Situps and Squats were easy and I only felt the pullups the last 3 rounds or so.. more my arms and forearms than anything else.
Fun fast WOD.. I did the dips with a regulal dip BAR station.. not rings.. the rings at my gym are high so I can use them more for M.U.s, but sometimes I muscle up and then do dips.. more work but that's the point right.. I didn't want to do that here... high fast intensity was the order for this WOD. I was happy I wanted to break 10 minutes.. hopefully I'll break 9:30 or even better next time.

CFWUx1
17:20 may have done 11 rds, trouble counting...
Matt 17:19
Mitch 14:11 jumping PUs, pushup sub for dips
Julie 23:12 jumping PUs, pushup sub for dips

23:07 As RX'd w/ring dips

Just starting back up on crossfit again. Felt terribly weak on this wod. I'll get back up to speed though.

24.m.140.65"

as rx'd
16:42(PR)

did 15mn amrap

5pu, rest as rx

9 rounds + pu, 3 dips

19:10

m/29/5'9"/162

34:00

7/15/2010 - ring dips rds1-5, bar dips rds6-10 - 24:34

Today - all 10rds bar dips - 20:31

23:11
Did ring dips instead of regular dips. Had to work around nasty hand tearing from previous workout.

13:42

Last 2 rounds of pull-ups with smallest band
Ring push-ups subbed for dips

20:33

400 m run on outdoor track with heavy vest, helmet, and AR:

1:26