March 28, 2011
20 Ring dips
15 Ring dips
10 Ring dips
Russell Berger 5:50, Kim Malz 12:31. Post time to comments.
CrossFit Level 1 Certificate Courses: Fightercentre Stockholm/CrossFit STHLM, CrossFit Brisbane, CrossFit Las Vegas, CrossFit Marina, Iron Major CrossFit, CrossFit Atlanta.
CrossFit Coaches Prep Course: CrossFit Santa Clara.
CrossFit Kids Course: CrossFIt Brand X.
"Taking on the CrossFit Open Part 1" by Sevan Matossian with Tom Rowland and Jessica Pamanian, CrossFit Journal preview video [wmv] [mov]
"The Blog" with Greg Glassman - video [wmv] [mov]
CrossFit Sports Series Motocross Event, April 29 to May 1, Las Vegas, Nevada - video [wmv] [mov]
"I can think of nothing less pleasurable than a life devoted to pleasure."
Posted by lauren at March 28, 2011 5:00 PM
- John D. Rockefeller Jr.
Great, I'm hi-lighted with Russell Berger. He was done, rested, and starting another WOD while I was wrapping things up with my last ring dips that were down to singles.
NICELY DONE RUSSELL!
Sweet! Love the look of this WOD, cant wait to get my ass beat from this one!
Anyone else think 5:50 is pretty ridiculous?
Damn Russ you slayed it. I wonder if coach always talks with such drama? Can't help but agree with his bit about the daily calendar... tearing a page a day is just so satisfying.
Kim I'll chase after your time instead of Russell's if you don't mind.
I think 5:50 is the time to beat. Woo!
What would be an appropriate substitute for the ring dips? Normal dips?
I miss Rob Orlando where is he?
all the times that are posted are ridiculous. They are not human.
Thanks to Joe Alexander and the other great trainer for their expertise and knowledge. The Leavenworth L1 Certification was great!
Cherise (sp?) is a freakin' BEAST!!!
#5 Kris~ Have at it my friend and hope you rip this WOD apart!
in response to Coach's video, i kinda hope he doesn't change the format on this site. after almost 6 years following the main site, it would be weird to look at something different. but i'll still go along with it...
Still can't do this WOD because of the biceps injury, but wanted to say Coach's comments on the "blog" are spot on. Love it. You are one f---ing insightful fella Coach!
I was stoked to be able to complete OPEN WOD 11.1 totally NOT LEGIT because I had to do my snatches one-handed. I used a barbell loaded RX it sucked and my right shoulder is smoked. 5 complete rounds, I wish i had two hands right now. If Pull-ups come up in the OPEN, that means, 1-handers for me. :-(
I have to say the nay sayers that come to this blog and down play the effectiveness, or even the importance of CrossFit in fitness obviously have either a personal or professional axe to grind. Sorry you don't get it, CrossFit is legit.
Thanks again! Rehab starts soon... 4-5 weeks and I can't wait to get back in the game full on!
The 53 year old street performer's interview made my night. That was just awesome. Sevan's stuff is always really great and I'm looking forward to the rest of this series.
I can't do 50 pullups in 5:50...
CrossFit Level 1 Seminar in Las Vegas Comments:
I truly enjoyed this course. In my profession of Fire/EMS I regularly attend courses and I am almost always disappointed in the level of instruction and enthusiasm of the instructors. This course was a breath of fresh air in that respect.
Special thanks to all of the CF Staff that made this weekend an experience I can only hope to repeat in the future.
It is my hope to pass on what I have learned to my clients in as effective of a manner as I was taught this weekend.
Thank you to Team Joe-cubed plus Rob, Cherie, and Nicole at the Level 1 Cert at Iron Major Crossfit! You guys are awesome! This was one of the best training courses in my military career! I'm so pumped!
Crossfit Level 1 Seminar Brisbane
It wrecked me, but was so worth going, even with Brett Fforde's bad jokes. Thanks again to all the staff who kept the enthusiasm high and were more than willing to share their experiences with us.
So... My landlord called yesterday to tell me the neighbors complained that when I work out "the whole building shakes" and working out at 10:30 pm is just too late. I love Crossfit.
No Cortisol post no 13, please stop trolling. You obviouly have no idea what you are on about. Go back to the squat rack and do some more curls.
The quote makes no sense. Love the idea of doing a little motocross. Definitely will be there. Back to the WOD tomorrow
Most time apent on pullups.
Is anything going to be done about all the people who were unable to submit their scores for the online qualifier? We had a few people who couldn't get into the website to post scores, which means they're now ineligible for the rest of the competition.
Eric #21 - your athletes had 2 weeks when you were only promised 1...pardon the rest of us if we don't sympathize.
As Rx'd .. not too bad considering we're at 7,400 ft ASL in Afghanistan, and this was following "Kelly"
30 Box jumps (24")
30 Wall Ball (25#)
Then WOD: Time 12:34 .. pull-ups are what killed me.
Good workout tho! Cannot believe the 5:50, that is absurd.
jumping/negative pullups & bar dips
switched between palms away/facing
trouble holding up my bowl o' cereal afterwards...
Thanks for the constructive answer Mel, but I'm far from the only one. Read the comments on the Games page. The site has been jacked up since the start. As someone pointed out, the only reliable part on there was the link to process credit card transactions.
Level 1 Certification in Fort Leavenworth was amazing!! The knowledge, talent, professionalism, and just caring for the well-being of each and everyone was a beautiful site! I have thoroughly loved coming home to my husband and feeling like I have a leg to stand on as far as my knowledge base! You all were awesome! Keep up the great work!
Been a little while since I could hit a WOD due to the hours ISO Operation Tomodachi, so my time is really disappointing to me. Had to sub regular dips for ring dips and I doubled up on them.
Russell berger's time is scarcely human.
5 mins 50 seconds is 350 seconds.
there are 300 reps in this WOD, so he's doing almost 1 rep per second...including his transitions.
5:50 is a lot ridiculous
Amazing, or a clerical error. Hoping for amazing.
Brutal WOD, Berger's time is insane
Another happy day on here........
Level 1 Certification in Stockholm:
I had some really high expectations for the weekend and they were truly measured up to.
A big, big "tack så mycket" to Adrian, Courtney, Oliver, Basti, Nolan, Per and Steve of the CF Staff.
I don't think I ever learned this much during such short time.
RX 15:18, Should have went faster with the airsquats, conditioning wasn't the issue on this one, strength was.
I'm crap at pull ups so that slowed me down big time.
Still got 12:17 though
Excellent L1 course in Brisbane this weekend. Standard of instruction was awesome and the level of understanding and enthusiasm was brilliant. Similar to others I have experienced many courses with lacklustre presenters but not this weekend.
Physically hard course so today will be complete rest.
13:40 (regular dips) was crazy!!
CrossFit Level 1 Seminar, Stockholm:
Thank you so very much for this weekend! CrossFit staff, you´re amazing, truly professional and inspiring! Wish everybody would have the opportunity to have experienced this in their life!
Once again thank you and the best to all of you and everybody that participated this weekend!
Coaches prep course, santa clara:
Awesome seminar crossfit staff! Thanks for the knowledge, coaching, and most of all thanks for the fun. It was a great weekend spending time with fellow crossfit brothers and sisters trading cues and other TTPs that help make us all better coaches and improve our athletes back at our boxes.
Look forward to seeing you all again soon.
as rx'd 17:50
Thanks to all the trainers at the Level one Cert this past weekend. Thanks Nicole and Cherise AKA (Jillian Micheal's) you guys taught me so much. I thought I just had a few goats in Crossfit, now I know, I am a goat. Best class I have every had, I will be passing on your knowledge to my future Soldiers.
The Cert at Iron Major CrossFit was terrific! Very professional crew and fun WODs. Nicely done.
PULLUPS seriously, WOW that killed my arms
wow, this looks amazing!
but one question with the squat how many weight did you use? or is it without the weight?
i hope someone can tell me that!
Didn't have ring dips, so did 11 more regular dips on each round.
question for the ladies out there:
I've been crossfitting for about a year now, and i love it. I started with zero pullups and now have 20-ish in a row, which is awesome. The thing is, i feel like my upper body strength has hit a stand-still. Everytime I do deadlift or squat, my PR increases, but my shoulder press hasn't increased in months. Also, I am still terrible at dips of any kind, and don't have a handstand pushup yet.
Should I add more of those things into my warmup?
19:42 Pushed all the way through. Taking fewer breaks, so I'm proud of that.
Perfect timing on this WOD, as I just made gymnastic rings yesterday (Instructions I used are at http://bit.ly/cUpqos). Hard to fathom anyone getting this at 5:50... kudos, Russell!
#57 If it just says squat then it's an air squat/body squat. If they want weight they'll specify front/back squats.
Time 13:52 as rx' d
Approximatively 1 squat by second butunfortunately that was not the same for the pull ups and the ring dips LOL!!!
Oh and btw, sick time Russell!!!
5:50 is humanly impossible... i bet russell is a robot or something! that guys a machine!!!!! keep doing ur shit man!
Did ring pushups instead of ring dips, because of shoulder problems.
Great work on your pull ups!! I have been crossfitting for about 9 months and I am still struggling with pullups. I normally do jumping pull ups during WODs, but I practice regular ones during my warm ups and on rest days.
Sorry, I do not know how to help you, but I do have a question for you. How did you go from 0-20 pull ups in a year? Did you use machine assist? Band assist? Do you do kipping or deadhang pull ups? Teach me your ways!!! haha
18:51 ,muscle indurance kills me
#59 - I'm in the same boat. I can sort of do some lame handstand push ups, but my overhead squat and snatch just lag and lag and lag. Think we have to work harder and longer since we arent really born with the same shoulder set up as the guys. I do a few sets of shoulder presses at the end of each wod after resting a little while. Your pull up # is awesome! Just keep doing it!
Ft. Leavenworth Level 1
Amazing weekend! Thanks to Joe and the rest of the team - got far more from the weekend then I expected. The manual and lectures were helpful but nothing replaces being trained by amazing trainers. You're the definition of virtuosity.
19:20 First full crossfitt workout.
110 pd weight assisted pullups & bar dips
Can't wait to get back to being able to do push-ups unassisted...
Power snatch 10 x 2 (115 x 2 x 2, 135 x 2 x 8)
Trying to sneak more oly lifting into my workouts
The progression videos on kipping pull-ups are spot on. Practiced them over the past week and saw huge improvements on continuos reps. Thanks CF keep up the great work!
The progression videos on kipping pull-ups are spot on. Practiced them over the past week and saw huge improvements on continuos reps. Thanks CF keep up the great work!
80lb offset with the Gravitron Machine for pull ups and dips. Man Dang!
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at email@example.com if you are interested in helping me out.
Thanks in advance,
What kind of progressions are you doing for HSPU? Are you specifically working on some of those moves as your skill stuff after your WOD?
Also, someone else might be better equipped to answer this part, but due to the number of muscles involved in deadlift or squat in comparison to shoulder press, are they more likely to increase in PR more regularly? Those lifts are usually MUCH higher weights than a shoulder press. So a 5 pound increase on a 250lb deadlift would be the (proportionate) equivalent of a 2lb increase on a 100lb shoulder press. Unless you have 1lb plates, you're not going to see that increase until you get at least a 5lb increase on your shoulder press (two 2.5lb plates), which would be the (proportionate) equivalent of a 12.5lb increase on a 250lb deadlift. Do you see what I'm getting at? I'm struggling some to explain it.
Does anyone know if my logic on this one is also true and proven?
Thanks for further comments and good luck Tiny!
16:52 with Strict Ring Dips.
Dead hang pull ups and Bar dips
Just started these workouts. Did Saturdays on Sunday. I am looking forward to this. And yes 5:50? It took me that long just to read it.
As rx'd 12.08
Did this after 8 x 3 75% max effort box squat at 185#.
I'll add my voice of amazement to the 5.50 time. I don't know how that is humanly possible. I'd love to see Berger and Speal go at it on this one. Is Sevan willing to video tape this one?
Awesome Cert in Atlanta! Chuck, Mike, Bobbi and Andy made the muddy water clear.
Got to watch Russell do that wod. It was AMAZING!
Wish I could have been there for a whole week!
After seeing some incredible Oly lifting there I am ready to try some heaver lifts.
Went to Crossfit Marina for my test only. Got to see the coachs for the level 1 speak for a little bit. I am always so impressed with the quality of coaching produced through Crossfit. The information provided is amazing. The presentation is simply and clear. It's just great to be around all those meat heads. I am a fan of the new test and would not mind it being a bit more in depth.
In addition I just want to say Miranda is amazingly hot in person. Big fan.
Also, Crossfit Marina is a fantastic facility, every time I go there I really enjoy the atmosphere, the coachs and the facility.
K Star & Jami...
I have been doing the couch stretch for a while now and my hip flexors and low back feel ten times better.
Thanks for all you guys do to help us mobility-challenged CrossFitters!
What is Dr. Glassman a doctor of?
23:00 with regular dips instead or ring.
Does anybody have any insights as to wheter Dave Lipson and Josh Everett will be competing in the open this year?
Couldn't find a score for Lipson, and couldn't even find a profile for Josh... Hopefully it's due to the crappy site and nothing else?
24:02 as RX'd
My grip was shot on the pull ups! Good workout for a Monday!
pull-ups were brutal.
Substituted ten more regular dips per ring dip set
Ref "The Blog" video...the only thing of interest I saw was in the final few seconds. Did I get that right - looks like if you want to post your name and picture are going to go up there with it?
As rx'd. 7:50.
Transitions were a bit slow and could have pushed a bit harder on the air squats.
5:50 is ridiculous.
sub regular dips.
22m/5'9 (69 inches, giggidy)/ 189lb
9:05, and no use of arms. brushing teeth became a chore.
WU:Row 500m, hip mobility
candlesick+jump+burpee BJ x 20
Clean Pull 5x2 at 255 (:90)
FSx2: 225-255-255-255-255 (:90)
WOD - 6:52 rx'd
30" BJx5 w/ DB's in hands:25,20,35
Returning to fitness, my first WOD! 42.01
O yea and I did mine in a tree with a trx!
referring back to comment 97.... by "and no use of arms" i meant, NOW i have no use of my arms, haha. pullups and dips would have been tough without using arms...
Level 1 Cert in Huntington Beach...
It was a great weekend. I really enjoyed the 2 days. The instructors were great and the material was well delivered. I appreciate the effort put forth to make it enjoyable. Good on ya guys! Thanks for my very first run at Fran and for strengthening my passion!
as RX'd 12:13
with about 25m of distance between the bar and rings
Struggled trying ring dips. Resorted to regular dips after about 15. Otherwise as rx'd at Blue Flame CF 18:07.
sub'd standard dips (no rings available)
17:28, this was pretty terrible, hands are fully torn thanks to some awesome knurling on the globo gyms pull-up bar. rad
Rig dips done one at the time
24:48 subbed 3 dips for every ring dip
Rig dips done one at the time
12:54, as Rx'ed.
18:10, with some toe assist on the rings dips towards the end.
Nice job Kim.
6:40 as Rx'd
* all squats unbroken.
* first round pull ups unbroken, then 20/10/5, and 10/10.
* all dips unbroken.
Pack rx'd. Subbed lat pulldowns for pullups. Total time 19:55.
7:43 had to wait for another and rings to be moved for pull ups. RX
Thank you to Crossfit Atlanta and the Level 1 trainers! I had a great time, and learned so much!
8:30 using a regular dip machine
20 Ring dips
15 Ring dips
10 Ring dips
time 10:00 even
pullups were head over, not C2B.
first set of pullups UNBROKEN
second set broke at 20 for a 321go and then the 15
last set the hardest but unbroken.
Squat first set unbroken, second brok at 13 I think, to help Brady get his foot in the band for his pullups
ring dips were the suck
first round 13 I think then 5 and 2 if I remember right
second was 5,3,2,3,2
third was 3, 2,1,1,1,2.
9:22 as rx'd after SWOD of: bench press 3x5 @ 225 and incline press 3x5 @ 195
33:41 (sub'd: strict supine ring pull-up, strict ring dip)
subbed regular dips for ring dips
pull ups are still a killer.
As rx'd, 12:43.
Slower than I had hoped, but I'm reasonably pleased with this. Squats unbroken. Got the first 30 / 15 / 10 pull-ups per round. Ring dips very broken, singles by the end. It's apparent I don't train these much.
As Rx'd with assisted pull-ups. Getting better at pull-ups..
Thank you Crossfit Atlanta and all the trainers for an awesome cert this weekend! For those of you on the fence, this is an awesome experience that I highly recommend. If you do go, pack a lunch so you can see the trainers crush a WOD. Russell did this workout on Sat.; unreal to watch. And he still had enough left over to motivate the heck out of us in our workout!
Are you upset b/c I put it so bluntly? I work out on my own, I videotaped my effort, and I had it uploaded the first weekend. If I can do it, then an affiliate with vastly greater resources can surely do it as well.
I'm not in contention - so my motivation is not selfishness; it's solely this: I'm tired of people who don't take responsibility for their actions. HQ gave everybody an additional week to get their stuff together...
As for rudeness - perhaps you are right. I was perhaps too blunt, and this was interpreted as being rude. My bad.
Many thanks and lots of deserved credit to the CrossFit staff at the level 1 cert in Stockholm this weekend. You did an excellent job in drilling us all. Can't remember the last time I was as sore in all my body as I was this morning!
For time: DHO/DHU/Kip UA/1”
75 Squats 2:41
50 Pull-ups 11:53 10/5/35
20 Ring dips 15:43 6/14
50 Squats 18:03
35 Pull-ups 26:32 5/4/26
15 Ring dips 28:43 3/12
25 Squats 29:36
20 Pull-ups 35:30 0/2/18
10 Ring dips 36:50 0/10
The pull-ups were all unassisted but took a lot of time. Assist on the ring dips.
DHU Dead Hang Overhand
DHO Dead Hang Underhand
1” 1” band assisted
Level 1 Cert; Crossfit Atlanta
Big ups to our fantastic trainers and coaches for a super fun & productive weekend. Can't say enough good things about the coaching and material covered; spending QT with fellow crossfitters is always a great experience and I can't wait to share the knowledge I picked up with others and start putting it to work in my own training program!
Watching Berger crush that wod was a great treat too! Andy, Bethannie, Bobbi, Chuck, Mike & Russell - you guys rock; thanks again for everything this weekend!!!
CrossFit Level 1 Seminar, Stockholm:
THANK YOU for this really awesome weekend! This is going to be a memory for lifetime! I knew before that the course was going to be something good, but this was fantastic. Huge thanks to the staff for being so inspiring and awesome on everything! You all were really good instructors and speakers. Wish I could spend some more time with you all and learn even more :)
Hope to see you guys again!
16:26 as RX'd
Had to share rings with some other dude; didnt hold me up too much though.
Complete - 14:42
Double Dips, No rings, completed on dip stand.
Not bad for my second week of "CrossFitting"
as rx'd 20:09
16:57 - back on the main site after a week away on Spring Break
As rx'd: 13.30
In Afghanistan, U.S.-led NATO forces fear increasing opposition after photographs of U.S. troops posing over dead Afghan civilians were published last week. The U.S. Army issued an apology after the images were published in the German news magazine Der Spiegel.... The photographs are graphic and have been compared to the pictures that emerged from the Abu Ghraib prison in Iraq. The soldiers in the photographs are on trial for forming a secret "kill team" in Afghanistan that murdered unarmed Afghan civilians at random and collected body parts. The images were entered as evidence into the trial.
Many thanks to the CrossFit Atlanta cert staff from this past weekend!!!! Chuck Carswell is amazing!!! Mike G., Andy, Russell, Bobbi, and Bethanie are all da bomb as well!!! I had a great time, and learned A LOT!!! These folks don't miss a beat. Well done!
Strict ringdips with straight legs always in front of the body as suggested by Carl Paoli.
This nasty combo of heavy breathing from the squats and pull-ups and muscular fatigue from the ringdips was harder than expected and took much more time than I had hoped.
I was almost Pukie the Clown all over the place.
band assisted ring dips. squats and pull ups rx.
pull-ups mostly negatives
2 for 1 on dips (no rings available)
these times only make me work harder!
Did 30-20-10 pull ups, only getting used to pull ups again.Assisted ring dips.
Arms like lead :)
8:46 as RX'd
Russ is a beast!
175x5, 180x5, 185x5
WOD as Rx'd 7:02
First time on kipping pull-ups in about 6 months. Need to get back on it. Way more broken up than I would like.
M/38/6'3"/242LBS CF DOB 2/7/11
3X5 40%-50%-60% (145-185-225)
Numbers as RX'd but banded dips and PU's.
9:38 as Rx'd. Last set of pullups got me.
Bar dips +10 per round (30,25,20) otherwise as Rx. Pullups were the sticking point, didn't feel strong at all and my kip sucks.
Warm up was 400m run in my NB Minimus shoes. Very different! Gonna have to learn pose running.
Assisted Ring Dips
And I'm still smoked. Good stuff!
25:00 as rxd killed by the pull-ups
Sub 3 dips for every ring dip
16.30 as rx'd i hates the ring dips ouch really slowed me down and my lack of grip!
10:52 as rxd.
Not to seem skeptical, but I would really like to see that 5:50. what an incredible time!
11:33 as Rx'ed
Time: 7:17 Rxd
yesterday: 29 burpees for day 29
today: 30 burpees for day 30 of my 100 day burpee challenge
WOD- 11:50 (jumping pull-ups and feet-assisted dips)
Hit 420 lbs x2 on box squats yesterday.
Is that supposed to translate over to anything on regular squats as to what i should be able to regular-squat?
Not too sure why i put 25....
I'm 24 years old.
Man i hate work!
Can't wait to get out of here and go DO WORK!!! at the gym.
I just attended the Level 1 class @ CF Marina and I had an awesome time. I definitely learned a lot and fine tuned my skills as an athlete. Every instructor was very approachable and helpful with any and every questions that I had along with the whole class. They kept the topics interesting and straight forward. There was never a boring moment during the whole class. Thanks again for everything that was taught.
8:46 as rx'd
good job Trinidad
12:56....epic. loved it.
Thought I would break 10 mins. Ha!
Nice work, Berger!
In garage. Only two interruptions due to kids and dog (had to stop the watch). Allergies killing me.
-ring dips, but as jump up to top position and lower feet back to box.
-did all pullups in sets of five. last five of each round were ugly.
-warmup with 50 DUs. Now that I can do one, I want to make sure I can continue doing them!
Lydia wanted me to post her workout.
F/4yrs, 11mos/40" tall/35lbs
-rode bike around block twice.
-ran to neighbors driveway and back.
-overhead walking lunges (broomstick)to end of driveway
-7 jumps in place.
-3x hang from bar between ladder rungs
-rolled on belly on 20lb ball
M/3yrs, 7 mos/36" tall/30lbs?
-3x lap around kitchen
-10feet walking lunges
-balanced on hands between two chairs 3 x 10 seconds
Coming down with a cold and 3 weeks out of knee surgery. Tough one for sure.
Where is Graham Holmberg? Is he competing this year?
20 Ring dips
15 Ring dips
10 Ring dips
*All Squats unbroken
*Got to 40 on first set of pullups
-Happy with my performance today!
did a modified due to time constraint and lack of rings.
20 reg dips
20 reg dips
20 reg dips
judt over 10 mins. Was working with a cheap a$$ clock.
Thanks to all the great trainers this weekend at the Fort Leavenworth Cert! You guys rocked and made it a lot of fun!
Boo. Pullups were easier when I weighed 170... Squats were unbroken, dips were mostly unbroken. Spent all my time on the pullup bar.
W/U: dynamic ROM exercises.
As Rx: 11:44.
Came into this worn-out from the last couple cycles, with inadequate sleep, and not the greatest diet. So I feel like I should be able to do this faster. Probably should have done a better warm-up, as the first set of squats was slow. Ring dips were the most difficult part.
FOr pullups, I started using the pullup machine thing where you use weights to offset your own weight. then someone introduced me to the bands and I started using the blue band and kind of practiced the kipping motion for any workout that had pullups in it. Then, once I learned the kip (from another girl, of course) I started adding them in. I could only do 2 or 3 kipping pullups at a time, so I would do a couple kipping pullups and then the rest of the workout with the band. Then over time, I built up more kipping pullups, and that's where I am now. I think using the band helped me a lot more than using the machine because the motion is the same as doing kipping pullups, with a little assist (rather than just standing or kneeling on a machine, you know?)
18:05 Now that's an ass whupp'n
As rx'd 9:44
17:28 with a little running around.
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
As rx’d: 17:55
Foam roll after
Awesome cert this weekend in Las Vegas! Thanks to all the trainers... Zack and his awesome snatch progressions, Lance and his powerful presence and Fran directing, Lisa Ray and all her awesomeness, Nadia's lectures and great med ball clean coaching, Joe for his coaching and for opening up his gym to us, Eric O'Connor the super-nice park city BEAST, and of course the one and only, Pat "The Italian Sugar-Stallion" Sherwood and all of his awesomeness. If you're thinking about attending a cert, DO IT, there is soooo much to learn. Thanks everyone, and thank you coach for crossfit!!!
squats as Rx'ed
Pull ups 25/20/15
ring dips 15/10/5 (from L-sit position with feet on floor)
13:44 as Rx'd. Did 3 x 5 squats prior 175, 200, 225.
Rx'd: 12:43... tougher than I thought.
as rx'd 12:30
Well I used the impossible to kip on Globo gym pull up station.
25 beginner pull-ups/feet on stool
15 beginner pull-ups
10 beginner pull-ups
Next time, I'll move to pack from puppies for squats and increase the reps of the others.
19:58 as rx'd. First full workout with ring dips in my garage. That was way harder than I thought.
As Rx'd 13:49. I dunno how the hell Russell Berger did this in 5:50. I would love to see a wod demo of this.
Had to wait a bit for pullout bar
13:27 Rx'd Need to work on pullups
18:08- reg dips on squat rack
Nice job Kevin and Carole.
To Comment #172. Thanks Bitonti!
Me - 14:19, ring dips with band
Wife - 19:45, pull-ups with band, ring dips with band
No rings subbed reg bar dips.
40 reg dips
30 reg dips
14:57...5 mins is not human
50 jumping Pull-ups
10 Bar dips
35 jumping Pull-ups
7 Bar dips
20 jumping Pull-ups
6 Bar dips
Very disappointed in the dips. Just didn't have them at all today..
60/M/205 - as rx'ed - 24:03
Caught in filter.
As Rx: 11:44.
Thank you to Joe and the great team of trainers at Leavenworth. All of you are so inspiring! Great instructions and energy.
14:47 rx'd (until the last 5 dips - jumping)
17:02mins . Gotta start somewhere.
8:05(Rx)I agree 5:50 is absurd! Great Job!
MD with assisted ring dips.
The 50 pullups part was the hardest/longest for me.
I think Russell Burger is a cyborg.
kipping pull ups
band assisted ring dips
cfwu(1 set only of pullups/dips)
as rx'd 14'26"
Yeah I don't know about that 5:50 I think it is clerical or I call BS. 300 rep WOD @ 1 movement per second is 5 min, leaving 50 sec to account for rest if needed and 8 transitions between stations.
Sub double bench dips for ring dips
5:50 is smoking how about some vid?
Retired Army First Sergeant
18:35, parallel bar dips and partitioned pull-ups. Slow but still going.
11:52 as Rx'd.
Subbed 25 dead hangs for each set of kipping pullups.
BTW, anyone know what the ratio for subbing kipping:deadhang pullups is?
The pullups were definately the worst, did everything else unbroken.
I agree with Jeremy and others..5:50 is just not enough time to do the WOD. Not one person even came close. Is there video?
Whoops, maybe I posted too soon. Several folks say they were there and it was at a cert. I'll take their word for it i guess.
Scaled: 60 squats, 25 pullups, 20 pushups, 40/20/15, 20/15/10
5th day of the cold
Regular dips (forgot rings @ home)
tried to maintain strict form on chinups and ring dips (full lock out). rings was the hard part.
11:39 - first Crossfit workout. I love it!
Pull ups- all broke up. Did push-ups, close, wide, hindu sets of 10 every time the pull ups broke up. Ended up being around 200 push-ups.
Dips , no rings, unbroken.
Pull-ups killed me.
M/28/5'8/ 200 lbs - Crossfit Month 1 complete! YAY.
I am by no means "in shape" My time was 41:36. I've been doing crossfit for about 4 weeks after 8 months not stepping foot inside a gym.
But 5:50 is simply ridiculous! I thought I was going through my first set of squats pretty quickly and it still took my 2:00! Amazing!
Give me a year and I'll be up there....3..2..1!
Dropping weight. Using the calorie log called Tap and Track. Works great on iPhone.
Ok, a bit of a warmup and then into it. about 30 min for me.
Ended with a 3.5 mile run.
felt like a ton of bricks today. not good.
11:35, subbed dips for ring dips. Need to buy some rings.
5 rounds of
5 dumbbell deadlift
5 dumbbell hang cleans
5 dumbbell pushpress
5 dumbbell squats
-Mixed in some PVC Overhead and Back Squats
-Dips on bars
( weighted pull ups, with 15 kg )
band-assist ring dips
five fifty is plenty of time to do the wod. unbroken sets would produce about a four minute wod. i did nine minutes and that included sets of tens and fives on the pull ups and r-dips
one rep a second isn't hard to believe for someone in great shape. squats go faster than a rep a second and so do pull ups. dips are probably right at or even under the rep a second mark as well. i don't call b.s. on the score posted, i call b.a., or, bad ass.
As rx'd 11:32. Shoulders really sore on ring dips from walking upstairs on hands(??) and "Abbate".
5:50! is ridiculously insane!
Beastly! 14:41 here. However 5:50 happened I am blown away. Sure it's physically possible, but to not get dragged down by the dips and pullups is pretty amazing. Well done!
Have a great day everyone.
13:10 as Rx'd
50 pullups - 25 band assisted
20 ring dips
35 pullups - 18 band assisted
15 ring dips
20 pullups - 10 band assisted
10 ring dips
first time doing ring dips..just got rings!
pullups killed me- they take forever!
19:37 as rx'd... been out of Xfit for some months now, looking forward to getting back in it. Great WOD to start back on. But I'm commenting this the day after and I can barely move my arms to type. Man I'm getting old.
At least 23 min. (wall clock) Squats were unbroken, ring dips were not that hard, but my pullups SUCKED. They took forever after I got 20 straight on the first set. Maybe I would have been better off doing sets of 5.
as rx'd but broken sets with all
11:36 as Rx. Pullups were on an iron gym door pullup bar which slowed me down I think.
21 min with regular dips to sub for ring dips
for each of the pull up sets, had the following support:
still unable to do more than 10 pullups without assist
Did the puppy
25 pull ups
Pullups were assisted 115#
23.45 subbed 3:1 dips for ring dips.
Was full after dinner
2 mile run
50 Weighted Sits
For those who seem interested:
This workout for me looked something like this:
First round, all unbroken. Finished around 2:30.
Second round, unbroken squats, pull-ups broken into 25/10, ring-dips broken into 10/5. finished around 4:00
Third round squats unbroken, pull-ups broken into 12/8 and ring dips broken into 5/2/1/1/1...
I don't typically film workouts when I am at a level 1 course or I would have. The crew at CF ATL timed me. If you think this is fast I am sure Speal would smoke me on this.
22:52 subbed 15 jump pullups at end of second set and 5 at the end.
CFWU x 3 (short rds of pullups)
Squats and Ring Dips As Rx'd
25:17 rx'd. Dips murdered my time.
pullups were so slow going, it's frustrating. It's either the lungs or the calluses.
Working in health care, hand sanitizer the day after is worse than the WOD.
assisted pull ups (purple band)
Assisted blue band pull-ups
Sub'd push-ups for ring dips
Ayn Rand would disagree with that quote. =)
16:36 not rx'd. I did regular dips, and I wanted to do 2 for every 1 rx'd, but found that to be too much. I think my shoulders, back, and traps are just too sore and tired from the last cycle and from 100 2-pood kb swings yesterday (I did a WOD from Orlando's Hybrid site- not fast). Also, I have a cold, but whatever. I actually felt like I did well. I definitely got a good sweat going and got that heart rate up, as usual. Thank you, xfit.
Did squats and pull-ups as rx'd. Did 30 regular dips first round, 23 (randomly) 2nd round, and 10 the last round.
10 dead hang pullups / 40 jump
20 dips (no rings)
5 dead hang / 30 jump
5 dead hang / 15 jump
+10 dips to each set because I didnt have rings.
subbed 30/20/10 ring pu's
Strict pullups. Sub'ed dips for ring dips.
Total time = 27:02
subbed regular dips
Day 2 of Cayenne Pepper cleanse
Divided all reps in half and completed in 6:59.2
SUbbed jumping PU for regular...no energy at all...felt really sluggish didn't double the number of dips like I normally would to make up for no rings
At approx 1530 the following occurred outside...
Reps- event- reps in a row- time
75 Squats 75...1.26
50 Pull-ups 25-13-12...1.55
20 Ring dips 15-5...0.44
50 Squats 50...1.10
35 Pull-ups 15-12-8 .....1.51
15 Ring dips 8-7...0.46
25 Squats 25...0.37
20 Pull-ups 20...0.32
10 Ring dips 10...0.30
Avg HR 71%, cal -169, delta HR 170-129=41
75 Air Squats
20 Ring Dips
50 Air Squats
30 Pullups (10 Good, 20 Jump)
15 Ring Dips
25 Air Squats
20 Pullups (10 Good, 10 Jump)
10 Ring Dips
The GC was detained elsewhere, LT A did walk by on her way to the store to yell, "open your hips" "those PU don't count" "you are nothing without me there"...or something like that.
Today is Yoga, GMR will be attending after going for a walk before hand.
Have a great day.
decrease Pull-ups by 10 each round, too much volume. Dips were regular.
Wait a minute 5:50? what the F*** does that mean??!! Please dont tell me it is 5 minutes 50 seconds, please, please don't.
WOD #64 - Done on 3/29. Started the squats and could still feel the OHS's from Friday! Had to do assisted pullups and dips (x3, ouch!)on a Lifefitness Assisted Dip/Chin machine. 85 lbs. assisted on pullups and 70 lbs. assisted on dips.
Squats - 75, 50, 25
Pullups - 50, 35, 20
Dips - 60, 45, 30
Greg A.'s warmup (minus the squats, pullups, and dips)
WOD Time - 35:35
Substituted ring pull-ups
@ #147 Espinosa
"U.S. military forces are working alongside their Japanese counterparts to provide aid as the country digs out in the aftermath of the massive 8.9 magnitude earthquake and tsunami that struck March 11. Dubbed Operation Tomodachi -- Japanese for "friendship" -- U.S. military assets mobilizing in the area include a wide range of equipment, air, sea, and ground capability and expertise. Yokota Air Base in Japan was instrumental in recovering airline traffic in the hours immediately following the earthquake, Roos said. Also, Yokota is being used as an alternate airfield for planes that cannot land at Tokyo's Narita Airport. The air base is also providing food and shelter for displaced Japanese, according to reports."
I'm not saying the military is perfect, but it's not really polite to only shine the spotlight on a handful of bad incidents. My opinion, share a balanced view on the topic or shut up.
completed on 3/30/11
Subbed "jumping" ring dips
Used the rosegarden. Felt tired and had gs.
super disappointed by this time, i think i was mentally defeated before this one and just got worse as i got to pull-ups. didn't feel like i had any energy. oh well next time better!
Subbed pullup assist Machine with 75,95,and 105lb assist
Thought WOD called for Muscle-ups instead of dips. So I subbed 3dips/3pullups for every ring dip
Took about 45min
10.59. 50,25,10; 30,15,7; 15,10,5.
Assisted ring dips
Rest as rx'd
PUs (lots of breaks, no more than 8 in a row)
11:31 No breaks - Not bad for coming back to Crossfit after about 3 weeks.
50 Kipping Nipples-To-Rings Pull-ups
20 Ring dips
35 Kipping Nipples-To-Rings Pull-ups
15 Ring dips
20 Kipping Nipples-To-Rings Pull-ups
10 Ring dips
My whole upper body hurts right now. Ouch!
As rx'd: 11.58
Berger's 5.50 is super impressive. I barely had one round done at 5.50.
As Rx'd 16:04. Our pullup bar sucks :) 5:50 is sick. Enough said.
M55 242lbs YUK!
2nd serious w/o after 2 months (hernia surgery)
black band pull ups and green band dips
Subbed regular dips for pull-ups
Subbed girl push-ups for ring dips
Still have a pulled muscle in lower back causing discomfort. Did the wod but did not push.
Baz and Lou
Lou did puppy version with jumping pullups and some extra situps
35 squats 25 pullups, 20 pushups, 30/20/10 situps
25 sq, 15 pullups, 10 pushups, 30/20/10 situps
15 sq, 10 pullups, 5 pushups, 30/20/10 situps
Time - 26mins ish
Baz. As req'd. 28:02mins
struggle with dips (week ago did 15 ring dips in a row, today 5)
as RX'd 28:00
as Rx'd 16:32
35 pullups (10 with BW-50 and then the rest BW-100 on the gravitron)
20 pullups on gravitron
Strength on the pullups isn't there to hit 105 of them.
21 something. really slow
did 2/5 of everything
30min 90lb assist on pull-ups
6 min flat
substituted ring dips for bar dips, but did 1.5x the reps.
pullups were the killers
30 PU on top of smith machine
20 bar dips
20 PU on top of smith machine
15 bar dips
10 PU on top of smith machine
10 bar dips
Pull-ups were strict.
ring dips are so hard.
Set a 20 min. cap
20 dips between stools