July 24, 2011
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Dave Lipson: 72-100-135-150-162-167-172-177lbs.
Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs.
James Hobart: 53-53-72-72-72-72-72-72lbs.
Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs.
Post loads to comments.
Noah Gabriel-Landis and Brea L'Heureux.
"I Can't Let Them Grow Up Without a Dad" with Jonathan Edwards, CrossFit Journal preview video [wmv] [mov]
"Urankar's Peek at the Games Gear" with Nick Urankar and Chad Whitman, CrossFit Journal preview video [wmv] [mov]
"Dan Bailey is Ready" - video [wmv] [mov]
Interview with Austin Malleolo at the North East Regional - video [wmv] [mov]
"All Over The Map: Kittelberger and Conzelman" by Again Faster Equipment - video [wmv] [mov]
Dave Lipson and James Hobart on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
CrossFit Fury on today's WOD - video [wmv] [mov]
"The only way of finding the limits of the possible is by going beyond them into the impossible."
Posted by Pukie at July 24, 2011 5:00 PM
- Arthur C. Clarke
Yay, dips. Time to "embrace the suck".
I loved the All Over the Map video and listening to what the girls had to say. Congratulations on all of you achievements and hard work. Good luck!
I am really glad that Kim can ring dip more than me. Nice work--I will be doing ring dips for the next two weeks straight.
On rings: 80-90-100-100-130-140-170-170-160
Should this be done on rings or bars?
Weighted RING dip 3-2-2-2-1-1-1-1-1 reps
I did ring dips, I figured they were better then regular dips and more functional for crossfit.
I had more in me. They were all hard, but I didn't get that fear of failer.
Comment #6 - Posted by: Schplengee
The workout is DIPs it does'nt say RING dips. So the choice is yours. Just not what you do weather it is rings on not.
Great piece on Jonathan Edwards. Really enjoyed it.
It's any kind of dip you want. I choose rings because I don't have access to dip bars or parallel bars.
Anyhoo, I did that one and now I'm gonna do a barbell complex....
5 rounds for time of...
Squat clean thrusters x 7 @175
Push press x 10 @175
Split push press x 5 each leg @175
Hang snatch x 5 @175
Squat jumps x 10
Yeah I know, the squat jump isn't part of a barbell complex but I threw it in anyway.
10 x BW
8 x BW
Day 77 of burpee challenge.
my goal is to do 14 ring dips total tomorrow. The weight will be my bodyweight. Instead of sets of 3,2 and 1... I predict it will be 14 sets of 1.
In order to maximize my chances of success, I will perform this workout before breakfast, after a trip to the toilet and in bare feet.
Whoops...that was me above... not Juli
40kg(3) 45kg(2) 47.5(2) 47.5(2) 50(1) 51.25(1) 52.5(1) 52.5(1) 55kg(1)
3 hours after doing Crossfit Total (Press - 185#, Squat - 345#, Deadlift - 405#, Total - 935#) I did the CF Dip Workout - 70(3)/80(3)/100(3)/115(2)/125(2)/145(1)/155(1)/170(1)/180(1)
As rx'ed plus 2 additional 1 rep sets to smash my previos 70lb pr. Killed it!
Comment #12 - Posted by: JuliePlatt I had to laugh, but I can totally understand. DO WORK, I hope you get all your reps and even some doubles!
forgot to do last set of 1
Sunday musings (theoretically speaking)...
1) Theory. Among the definitions of "theory" is: "an accepted hypothesis."
2) String theory. No, no, no...not THAT string theory. I'm a pretty bright guy, but theoretical physics? Nope. Beyond me.
No, what I'm thinking about here is the string as a connection between individuals. We are about to have a most marvelous "string", the Crossfit Games, and the level of connectedness we will encounter will be epic.
How so, you ask? How could this possibly be, how could I call this an "epic" connection of any sort, much less of the sporting sort, when we have just seen the Women's World Cup, the Tour de France, and are about to see the Track and Field World Championships, among other athletic events? Simple. The string that connects most everyone through the Crossfit Games is none other than Crossfit itself.
Think about it. How many of those millions of people who watched the WWC play soccer every day? Those who watched Evans out-Trial Schleck on OLN, how many of them were on their bikes even once last week? Ah, but the Games...the people watching the Games will be planning their viewing schedule around their WOD and vice versa. We LIVE what we watch.
The string is so much shorter here; the connection is tighter.
3) Education theory. Get this...I just saw a headline that said "Master's Degrees Now Required." Whaaat. We've got literally thousands upon thousands of young people with degrees that have absolutely nothing to do with their job, and now some wonky educational theorist is opining that a Master's is required? Talk about educational inflation!
There is a practical level of knowledge that is necessary for any job, and a practical level of excellence that accrues to anyone who continues to be a learner and gains experience in that job. Why do you think sergeants are so important in the military? Yes, there is certainly a need for a small number of individuals steeped in the minutiae of any field through extended time in the oven of education, but really, that number is small in almost all fields.
As if we aren't warehousing enough young people in "going nowhere" educational tracks, doing little more than offering an extended opportunity to grow up and grow older (Al McGuire: the best thing about freshman is that they grow up to be sophomores), now we should park them in MORE school?
4) Chaos theory. Nope. I'm not smart enough to expound on economic chaos theory (actually, I DO understand it though), I'm talking about the chaos that each of us encounters in our daily lives. It's always so...so...outta control, ya know. Chaotic. Almost random.
There are patterns, for sure, and you can plan according to a pattern you might discern, but eventually chaos reigns. Chaos rains down upon your plan, soaking the leaves of your decision tree and leaving a sodden mess of your space underneath. Then what?
Well, sometimes it's all too much. Sometimes the rain of chaos leads to the reign of a flood, and everything in its wake is washed away. The simple fact, though, is that these epic floods are quite rare. The confluence of streams all running against your little rowboat is really rather uncommon. The chaos itself is always there; the trick, I think, is in always seeking the flow that's positive. Flowing your way. Being a spectator to an interesting or funny flow that's nearby but not pushing or pulling your little boat, and maybe getting splashed a bit by the happy foam of someone else's whitecaps.
Chaos is as random on the up side as it is on the down side. Those fantastic confluences of positive forces that conspire to push you inexorably toward some un-imaginable peak, like a 50 foot wave you are riding tighter than anything Kelly Slater ever rode? Just as rare as the 1000 year flood. Nope, the trick is to see and seek those little streams of good, each tiny trickle of happy. Not a branch on your decision tree? Scr^w it! Get out from under the tree and get wet!
You're ready to face the chaos. You're a Crossfitter.
I'll see you next week...
Looking good Noah and Brea!! Miss y'all!! DCF rocks!!!
I don't get the Dan Bailey commercial.
@24. Dan works at Rogue so, when he's not taking customer calls he's getting ready to compete.
I GOT THE TRIPLE AND THE DOUBLES.... at body weight.
Then I was feeling all fired up and I did the singles WITH 5 LBS clutched in my ankles.
Not too long ago I was doing this with pullups and I can now do considerably more. I will now not only try to do 40 pullups every day, but do 10 ring dips too. Start greasing that groove.
A day behind...Helen at 15:02 with 35# plate sub. Lots tougher since moving to a new place with hills!
Ring Dips - 50-60-70-80-90-100-110-120-130(fail)
Does anyone else feel that they have to have a master's degree to under stand what the hell Bingo is talking about!! Love the musings Bingo but sometimes you lose me. After reading some of your musings i feel like a private recieving an operations order from a Company Commander being lost and then asking the Squad leader what we are really doing and what is my task, purpose and endstate. I wont even get into the education gap between officers and enlisted in the military.
@James~ ;) let me clarify for everyone~ I did my dips off the Rogue Matador NOT in the rings! Still proud of my efforts after getting 3 sets of strict press at 95 for 5 reps each set!
20 (45#) Weighted Dips
30 K's to E's
4:30 Rowing (1000Meter)
4:00 X trainer
Ack...sorry Brother. Not my intention at all. My impression, though, is that the INTELLIGENCE gap between officers and enlisted is virtually non-existant!
115-140-160-160-170-180-200-200F-190. Today was a great workout! Have fun with this one!-Hoss
115-140-160-160-170-180-200-200F-190. Great workout today. Have fun with this one.
Awesome interview Johnathan Edwards. I hate the subject matter! It's always hard to hear a fellow officer gets shot. I am a 19yr vet of FWPD and my wife is an 11yr vet. You Sir are a true soldier and protector of our streets. I'm glad for you and your family that you are here to read this post. Best of Luck on your next stage in life.
Everyone Goes Home!
Another great WOD for using my children. I have 5 with all varying weights. Strap one on your back and start dipping. I just have them hold weights to fill in the gaps as I go up. Great family fun.
Never did this one before so everything was a PR today!
@ bingo \36 more often than not the intelligence gap between the officers and the lads is inverted to the level of education!!
50, 70, 80, 90, 100, 115, 125, 130, 135(fail)
just curious, it used to be that you could email each person who commented (i see that has now gone away?) Let me guess, some bad company made that nice feature go away.
Several year old letters in the left column and cheerleaders being thrown out of the water at a hotel pool? Come on guys.
No weights I could use, just body armor and dip bars that are too far apart...did 9/7/6/5/5 with IOTV, size Medium not sure on the weight though
also attempting to do a CFT workout today before my backpacking trip in a week.. should be interesting to see how much it drops after a week and a half in the wilderness!
Bar dips at the gym. Followed this up with a dynamic front squat - 10x2 at 205.
Day 84 of Burpee Challenge!
Dips done on Hammer Strength Dip machine at local YMCA.
100lb, 120, 140, 160, 180, 200, 220, 240, 250 end of weight stack :-( , did 2 reps 250 last set.
3-25, 2-50, 2-75, 1-100, 1-125, 1-150F retry 125F, 1-125F, 2-100
Went home and climbed my new rope for a while afterward!!!
3-25, 2-50, 2-75, 1-100, 1-125, 1-150F retry 125F, 1-125F, 2-100
Went home and climbed my new rope for a while afterward!
Ring Dips: 45 for the triple, not knowing where to start, but then 97 for the top single
Done on a dip station at the gym which forced a too-wide grip. Not sure if that balances out the increased difficulty of rings or not. I finally ordered rings today so I can do these right in the future.
pec felt like it was going to tear
Was unsure where to start and surprised myself!
Got vids? :) Can't wait for my girl wods to get respectable to vid those.
followed by close grip bench singles(with weight change rest)
ring dips as rx'd:
55, 65, 70, 75, 80, 90, 100, 120, 125
Weighted ring dips
Ring Dips 45-65-80-85-100-105-110(f)-105(f)-85
95 degrees with 65% humidity! I practically had to bath in chalk... might regret that later.
35, 53, 85, 90, 95, 100(fail)
Followed by sled drags and ropeclimbs
Weighted (ring) dips: 22 lbs., 32, 44, 54, 64, 75, 80 (f), 75, 77.5 (PR)
Mariana f/24/5'4"/115: Max reps w/ 700 x 23 bike tube assistance, 6 rounds: 5 reps, 5, 5, 3, 4, 3
"He that is the author of a war lets loose the whole contagion of hell and opens a vein that bleeds a nation to death." ~ Thomas Paine
I accidentally did 3 reps on the second set instead of 2.
Subbed Ring Dips for regular dips.
This truely explored a new level of fitness I need to achieve to keep up with you Firebreathers.
That was a lot of fun in my shoulders.
Parallel Bar Dips:
50 lb. assisted x 3
40 lb. assisted x 2
30 lb. assisted
30 lb. assisted
20 lb. assisted
20 lb. assisted
W/U: bar dip, 1x10; 55# dip, 1x5.
As Rx: 70x3 - 90x2 - 95x2 - 100x2 - 115 - 125 - 130 - 135(fx2).
C/D: SP, 140x3 - 155x2 - 170(f).
First time doing weighted dips. All done on bars. Accidently started this out with a set of 5. Felt like I could have hit 135, if I would have gone lighter on the previous sets. Didn't have much left for the SP after the dips (it was supposed to be 3x3). Would like to see this one again.
done july 19
SnGDL: 255#x8, 275x6, 315x6(straps), 355x4(straps)
wt dip: 55#x6, 70x6, 97x4, 106x4
HipEx: 4x15 holding 45#
Ring Pushup: 15,15,13,11
KBS 3x21 with 1.5p
90, 90, 90, 115(f), 115, 115, 115, 115(f), 90
Decided to just do 8 rounds of max ring dips slow and strict, about 2 min rest between.
11 8 7 7 5 6 7 6 Total 57.
Forgot to add that was on rings.
Used 45lb weight vest and weight belt.
115 this was a TRUE 1RM. BARELY got it.
Forget weight, these were my first unassisted dips of my life, two months in! There was nothing like being in the bottom of that movement and pushing myself up with everything that I had. I'm pretty happy with myself tonight!
BW- 208 as of 7pm
45, 55, 65, 70, 75, 80, 85, 90, 95(f), 90(f)
Freaking wanted that 100. Need to get some rings goin; they're hundred times harder. Crosscut is king!
Typo; hate auto correct sometimes.
Previous post meant to say Crossfit is king!
Sorry bout double post.
Weighted Bar dips 3-3-2-2-2-1-1-1-1-1 (oops, added an extra set of 3)
3 x 55, 65
2 x 70, 75, 80
1 x 90, 100(tie PR), 105(f), 100, 100(f)
55lbs in a backpack, remainder with a dumbell between the knees. To make it interesting, I used the time between sets to shuttle run dumbells the 50 yards across the gym from the dip station to the weight rack to get ready for the next set. Stopped off at the halfway point each trip to do 10 max incline situps (10 sets total). No real rest otherwise, kept moving.
Finished with 3 unbroken bar muscle ups (PR).
Bwt 185#, Gravitron dips, went pretty deep. Need bigger backpack or Montoya-video hook-doodad.
w/u - 40 minutes Ultimate Frisbee, static n-s, hspu Smith bar toe-hook x10, 50 single-unders, cfwux1 (10's burpees instead of pullups)
c/d - 25 single-unders, 10 hspu smith bar toe-hook, 4x10 reverse wrist curls (elbow rehab), 4rnds Tabata L-sits
200 lbs. last set.
Rep out with 45lb x 17
not sure about this one. Different.
47,5 kg (no more weights at home. could lift 50kg)
Yowza, that is a ton of gear.
hurt my right shoulder the other day doing the weighted pushups but still pushed through this WOD
i didnt count the failed reps
BW is 174#
5X7 Front Squat 185-225-235-245-250
95-115-135-145-155 Fail 4th set
55 - 70 - 90 - 95 - 105 - 110 - 125F - 125F
JT: 19:35 w/ parallette pike pushups instead of HSPU
XFIT RICE OWLS
65 (F on 3), 55, 60, 65, 70, 75, 80, 85, 90
2x45, 55, 65
1x70, 75, 80, 85, 90
followed by 20xBW as fast as possible
CF day 93
WU x 3
15 bench dips
15 situp (3x5 side, side, center)
70, 90, 90
100, 105, 105, 110, 115
50 / 185
Didn't feel right after the 70# rep so I just did BW for the remainder
So excited to do this one:
The last one took me about 10secs to get up, but I did it!!!! I was feeling energized today I guess.
Finished the day with:
50 pullups (kipping)
125 situps (unanchored)
100 back extensions
time: 21:19 (PR!!!!) Last time I tried this 2-3 months ago it took 25:25, which equals an improvement of over 4 mins!!!
50/70/75/85/105/110/110/110/115 end with 15 reps practice with power clean at 135 not easy
thought I knew the WOD but messed it all up
did 3x3, 15-20-30
then 4x2 @ 35
then 5x1 40-50(f)
used weight vest and rope w/ weights
Done on rings
85lbs, 95, 95, 95, 105, 105, 105, 105, 105
40:12 for 3.11 mi trail run in Redwood Park (same route where I broke my foot last July...)
"Helen" from yesterday
Rest 5 Minutes
Awesome night of dips over here in Hawaii!
did olympic lifting total since pat fink was visiting from maryland.
stopped early on both lifts...was just not feeling it.
2011-07-26: 4X8 with 20#vest.
45x3, 55x2, 65x2, 70x2, 80, 90, 90, 90, 100F
Did it at DSU after work...could've done more I guess never done this one before
Afterwards, 3 sets of 70x5.
Felt I could have gone slightly higher, but was limited by having to hold a DB with my feet. Like weighted pulls, it helps for this WOD to have short T-Rex type arms.
Ring dips using weight vest and backpack with plates.
Weighted Ring Dips
3x 20, 40, 60
2x 80, 90, 95
1x 100, 105, 110 (f)
90 lbs, 135 lbs, 145 lbs, 160 lbs, 180 lbs(FAIL), 160 lbs, 160 lbs, 160 lbs, and 160 lbs for Weighted dip 3-2-2-2-1-1-1-1-1
Also did Jerk Cleans
M/ 37/ 133 lbs/ 5'-6"
As Rx: (I did this on bar dips) - I did them on the bar parallel dip station mainly because I didn't think of doing it on rings since I was kind of not in the mood to workout last night and my shoulders were already a little sore from a multi-set of 11 heavy SDHPs followed immediately with 15 CF pushups.. I probably did about 7-8 rounds with short rests inbetween.
Warm Up with :
25 lbs x 8
35 lbs x 6
45 lbs x 5
55lbs x 3
70 lbs x 2
75 lbs x 1
80 lbs x 1
85 lbs x 1
90 lbs x 1
95 lbs x 1
Followed up with hang squat snatches to balance out my body and to get a little pulling movement in.. I'll have to take at least the next two days off so wanted to work on a little technique as well.
Last night I did 150 DUs straight at the end of my WOD... just to see what it would feel like, compared to 50 sets.. at about 100 I stopped for a few seconds and then finished them off. It took me about 1:40 or so. I could have gone a little faster but my calves and forearms were tightening up... I think I'll do that every once in a while.. maybe 200 or 250 next time.. after about 125 it gets tougher. Just a different thing to try that's all. I can usually get 100 in a full minute. This is more of an endurance and coordination type of exercise... I find it's good to work on exercises when you're tired. Work on technique when you're fresh.. then when you're a little winded, try to do the movement again... you'll see where you start to deviate from the good form and that's where you're weak and need to work and concentrate on.
7/30 after 6 days off at family camp (only did 50 ea: pushup/situp/squat for 5 of 6 days)
All ring dips w/ dumbbell between feet
As Rx'd: 90, 100, 110, 120, 125, 135, 145, 155fail, 155fail
could have gone higher. had trouble with high weight between legs only dip from had a platform. need a chain to secure weight from waist.
finished with fr sq (light) 5x5 60,60,60,70,70
RING dips.....is there any other way??
Could've got 110....damn.
Look out Lipson......here I come! haha
55 x 3
75 x 2
95 x 2
115 x 2
125 x 1
135 x 1
135 x 1
125 x 1
115 x 1
10, 25, 35, 45, 60, 70, 75, 80, 85
Already warmed up after metcon WOD done at Triangle.
20x3, 45x2, 45x2, 55x2, 65(F), 65x1, 70x1, 75x1, 80x1
45, 55, 65, 75, 80, 85, 90, 92.5, 95
185, 195lbX2, 210 for remainder subbed seated dip press