## May 16, 2013

### Thursday 130516

Weighted dip 3-2-2-2-1-1-1-1-1 reps

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Compare to 121013.

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Justin Fisher, Craig Stiritz, and Eric DelaCruz.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]

Posted by Pukie at May 16, 2013 5:00 PM

I love the number 2 perk of Crossfit!! I have no fear of squats in public restrooms...based on a lack of gasket for seat. I can even read the paper...not that I have...thanks Crossfit for keeping me dry and secure.

i love this picture so much!!

@ Skippy: Thanks for the practical application aspect of functional fitness.

Improving on my dips. This is the 1st time I've done them weighted since getting a dip belt.

3x5kg

2x7.5kg

2x8.75kg

2x10kg

5x1x15kg

Weighted dip 3-2-2-2-1-1-1-1-1 reps

45 pounds x3-65x2-65x2-75x2-90x1-95x1-95x1-105(f)-95x1

Cash out: working on double unders. Got 44 in a row, a PB for me. Three weeks ago I could only do single-single-double...

Wonderful video. A very important aspect of CrossFit and life is mental toughness. Both ladies display it well, on total opposite ends of the spectrum.

M/47/180

25-35-35-35-45-55-55-65-65

Did push press first 5x3

Wod:

50pounds x3-65x2-75x2-85x2-100x1-110x1-115(f)

Just did two more with 50 for 3 reps after that.

10 hspu between sets

45/m/176cm/74kg

Ringdips

30-35-40-45-47.5-50-52.5-52.5f-50f kg

M/45/5'11"/200

3-0

2-0

2-5

2-5

1-7.5

1-10

1-10

1-12.5

1-15

M/53/184

Love weighted dips but the weighted dip stand does not have enough plates. Guess I need some rings for the next level of challenge.

220lb, 230, 240, 250, 250, 250, 250, 250, 250lb

How do you do this wod? I haven't done crossfit a while.

25(pr)

35(pr)

45(pr)

50(pr)

55(pr)

60(pr)

70(pr)

80(pr)

90(pr)

45# was my previous 1RM, and I've lost about that much body weight since 121013.

m/27/5'8"/175

25lbs

35

40

45

55(pr)

65(pr)

75(pr)

85(pr)

100(pr)

Thought I was going to max out at 45 lbs.

6rep 30kg/2rep 50kg/2rep 40+1rep50kg/ 3rep 40kg/ 3 rep 40kg/ 1rep 44kg/ 1rep 40kg/ 1rep 40kg/ 1rep 40kg

#5 - G

How'd you improve your DU's? just practice? is having the rope sized correctly important?

What is everybody doing to add weight? Locking a dumbell between the legs or using weight chained to a belt?

Ring Dips:

55x3

65x2

75x2

85x2

95

105

110

115

120 F

M/25/5'9"/172

23

30

35

40

45

45

50(pr)

60

60 (pr)

Had to use dumbbells for weight. Highest they had was 60.

6 warm-up sets, then

3-17#

2-20

2-23

2-25

2-28

1-30

1-30

1-32

1-35

1-35

then 5 cool-down sets

used an odd assortment of dumbbells from 2 to 15# btwn my feet and knees

@ murphinator / #17,

Yes, practice. I've been practicing for 10-15 minutes every day for the past 3 weeks. I also purchased a Rogue speed rope, which is nice. The cable is exposed at the bottom of it because I use it so much, but it still works just fine.

My wife asks why I'm doing so many double-unders, and I tell her "because it's fun!"

This is SO in my wheelhouse! Can't wait to try soon!

F/26/5'4"/145

3--bodyweight

2--5lbs

1--10

1--15

1--20

1--25

1--30

1--35

don't have special gear, just a 50# kettle bell and rings....so:

1. 15 ring dips with 50#KB

2. 15 "

3. 15 "

4. 15 "

5. 15 "

6. 10 "

7. 10 "

8. 10 "

9. 10 "

#17

I use a backpack with weights for weighted pullups and dips. Quite easy to change the weight by adding or taking out 5 and 10 pound plates.

#12 Bruce - how do you hang or hold 250lbs for dips? or does your gym have a dip machine of some type where you can add plates to arm on the machine?. Nice work doing that much weight!!

3-45#

2-70

2-90

2-100 (weight belt broke)

30 parallel bar dips

50 double unders

50 box jumps 24"

20 overhead lat pull forward 47.5#

20 hanging toes to bar

15 overhead lat pull forward 52.5#

15 hanging toes to bar

50 double unders

15 tricep cable pull downs 52.5#

15 hanging toes to bar

15 tricep cable pull downs 57.5#

15 hanging toes to bar

10

20

30

45

55

60

65

70

75

how long is the rest between sets?

#21 G - i practiced for about 15 min. yesterday. i find that i have a better chance of doing doubles if i hold the rope higher so it doesn't bounce off the floor. that is why i was thinking of having the rope adjusted for my height. I agree they are fun....

#12

Are you using an assisted dip machine? If so adding weight would make it easier. That is what my gym has to help those who can't do a pullup or dip. The plates counter your bodyweight..

100 yd farmers walk 30lbs each arm

..I did 5 sets of 10 with 30lb dumbbell....

100 yd farmers walk

I love the idea of the backpack thanks...

Doing some double unders this afternoon thanks for the motivation

m/190/5'11"/27

I had the same idea today - use a backpack. I don't have a weighted dip belt or chain to hook to a weightlifting belt, but I always have a backpack... seems logical for the amount of weight I'll probably be doing. I'll report back after the WOD.

60

85

95

105

130

140

140

150

150

No dip belt at my gym, so thumbs up on the backpack idea. All PRs today. #GoingBeast

M 35/5'8"/172

45-55-60-65-75-85-95-105-115(pr)

M/35/215

Started off with the Sam vs. Lindsey workout

#185 on the bar rx'd at 4:24. Then

3x90#

3x90# (thought I saw 2 sets of three)

2x135#

2x160#

170#

180#

190#

205#

215# (I didn't think the dip belt would unhook)

M 42/192/6'0"

53

70

88

97

105

123f

106

115

115

@ murphinator / #30

Some mental cues I've been giving myself that have led to success are:

1. Slow jumps. I jump much faster when doing singles then I do when doing DUs. It's almost jump/wrist/wrist/pause...jump/wrist/wrist/pause. Hard to explain.

2. Keep my eyes focused on the horizon.

3. Jump straight up and land in the same place. Even just last week when I was doing 10 in a row, I was jumping back constantly. I'd end up 5 feet behind where I started.

4. Core tight, and all the movement is in the wrists. This is the only place I screw up now. After 30 or so I lose focus and my wrists don't spin as quickly as they need to.

CFWU x2

15-17.5-20-25-30-35-40-45-50

Stoked I got to 50, though I clearly could have started and gone a bit heavier throughout.

30

40

50

60

70

75

80

85(ties PR from 2011)

90(f)

BW 135.8 today

3x65

2x80

2x85

2x90

1x100

1x105

1x110

1x115

1x120 (PR)

After: 7 sets of 3x90.

All reps strict, organized, and full-ROM. Attribute PR to improved breathing technique.

45,65,90,90,100,115,135x1x3

Bill M.- Wow! I need to try that breathing technique!

Amazing PR, only 15# less than body weight. Well done.

WU - Sprint 75 feet; Run 400m; 2 Rnds at 15 reps ea. of pushups, squats, situps; 1 set of 10 dips (unweighted)

Weighted dip 3-2-2-2-1-1-1-1-1 reps

40-40-50-50-60-70-80-90-95-100PR

C/O - tabata squats - 137 reps

Kevin -- I had a bad habit on 1RM dips of getting into position at the top, then releasing my breath and taking another one before commencing the rep. Of course this caused me to lose all my tension and then I could never quite get it back when I drew the second breath. So I have to make a conscious effort to get that big belly breath, then get into position and go on the rep asap instead of stopping to breath again. Definitely helped.

Kevin C. -- thanks. I wrote you a post explaining exactly what I did differently today, but it's caught in the filter.

Should I shoot for max weight for each set?

25 35 45 55 70 75 80 85 90

25x3

35, 45, 55x2

65, 75, 80, 85, 90x1

M/46/6'0"/195

3x50

2x65

2x75

2x80

1x90

1x100

1x105(F-no lock-out)

1x100

1x100

To elaborate on #33, my previous post about using a backpack: I would not recommend using a light-duty pack if you're going to go heavy. I have a heavy-duty mil-spec pack that shows no sign of stress failure after using 105#. Also, use caution mounting and dismounting the bar; it really starts to mess up your CoG with a load in the pack - very different than using a belt designed for weighted dips.

10 20 30 40 50 60 70 80

DB's ill use plates next time.

30,40,50,60,70,80,90,100,110,120

2013-05-16: 130.

2012-10-12: 122. (30#+2pd+20#vest) 1 week after Chicago.

2011-07-26: 4X8 20#vest.

3x45

2x55

2x65

2x75

1x85

1x90

1x100

1x110

3x45

2x55

2x65

2x75

1x85

1x90

1x100

1x110

35-40x3-44-44-53-53-70(F)

On rings, KB's on dip belt, great workout!

M/ 39/ 135 lbs/ 5'-6"

I did a different WOD during my lunch hour today:

On the minute, for 10 minutes:

3 Front Squats + 20 DUs

I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:

30-20-10 of:

Hang power snatch 75 lbs

Jumping Pullups

Push Press 75 lbs

Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00

I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.

First time EVER doing a weighted dip.

Started with Mobility WOD for dips (look it up if you haven't yet). Really loosens things up for the extreme shoulder extension and rotation the dip requires.

3x45

70x2

70x2

70x2

90x1 (pr)

80x1

80x1

80x1

80x1

Subbed from Outlaw CrossFit

7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

135-135-145-145-155-155-165(f)-165(f)

-then-

3 rounds for time:

Run 400m

14 Ring Dips

7 Power Clean & Jerks 145

13:48

m/40/6/190

Light warmup

Sets

3 Weighted Dips | 90 lbs

2 Weighted Dips | 105 lbs

2 Weighted Dips | 105 lbs

2 Weighted Dips | 110 lbs

1 Weighted Dip | 125 lbs

1 Weighted Dip | 135 lbs

1 Weighted Dip | 135 lbs

1 Weighted Dip | 137.5 lbs

1 Weighted Dip | 140 lbs (30# PR)

3-70#

2-80#

2-85#

2-90#

1-105# (x2)

1-115#

1-125#

1-135#

1-145#(F)

male, 40 yo, 151#, 68"

3x25

2x45

2x60

2x70

2x80

90

95

100

105

Then 2 sets of 20 and 2 sets of 15 without extra weight

Bill- Thanks for the tip. I will have to try that.

Tremendous effort by you today, adding nearly your body weight for the dips. That is a serious lift.

12 weeks out from distal biceps tear surgery today. Cleared yesterday by PT for free weights -- low poundage -- with right arm. PT suggested biceps curls, hehe, so used a few during cooldown.

(Biceps curl, esp. with straight bar, is a good rehab challenge: my elbow extension & pronation ROM is perfect, but supination and flexion, separately and together, are about 80-90% of where they should be. Straight bar curls hit elbow flexion + supination straight-on.)

w/u - swim 100m 2:43, 2 min plank

wod - 12-9-6-3 of 75# front squat, Gravitron dips + 60# help, 18" box jumps, 15# left/10# right hand KB upside-down presses, back extensions = 7:51

cooldown - shoulder / elbow mob, 2x5 10-15# biceps curl, 250m row easy 1:07

No pain or even tweaking in right arm throughout.

45

60

70

80

90

100

105

80

80

Ring dips- No solid dip bars available.

20-30-45-70-90-90-90-90-90

22/m/168/5'8

Weighted Ring dips (only had up to 40db) 4 minutes between sets

40x5

40x6

40x6

40x7

40x5

AWESOME video! Just put some chalk on it...keep moving!

m/41/6'/13st7lb

10kg x 3

15kg x 2

17.5kg x 4

20 kg x 1

22.5kg x 1

25kg x 3

x3-45/70/80(PR)

x2-90/100/90

x1- 102.5/105/107.5/110/90

25lbs

Increased to 35 for the last 5 sets of 1

Def could have done more. I gotta trust myself more.

45-55-70-90-100-115-135-160 failure- 135. I'm surprised I did that much. Just got body fat measured at 12.5%. very healthy. I feel great.

2nd WOD

2x400m run (warmup)

Dips, no added weight 4-3-3-3-1-1-1-1-1

2x400m run (cooldown)

m/43/5'8"/180

35

55

60

70

Stopped there to fight another day.

M/32/200/72

Ring dips with Weight belt with plates

20(3)-30(2)-45(2)-55(2)-65(1)-75(1)-80(f)-80(1)-85(1)

This weight was tough. I really don't know how some are posting the high numbers that are being posted. I just hope to get half the weight of what some are posting.

M 43 5'10" 228

3x45, 2x70, 2x80, 2x90, 1x110, 1x130, 1x145, 1x155, 1x165(PR)

3x54/2x70/2x85/1x124/1x134/1x124/1x96....followed by 10 mins of jump rope

3x54/2x70/2x85/1x124/1x134/1x124/1x96....followed by 10 mins of jump rope

26 / M / 5'9" / 140lbs

The school semester is over, so it's time to start getting back on the wagon.

Saturday:

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

30-35-35-35-40

Monday:

Clean & Jerk 1-1-1-1-1-1-1

135-135-140-140-140-140-140 (I think)

Today:

25

30-35-40

45-50-55F-50-55

F/130lbs/5'5"

BW-5-10-15-20-25-25-25-25

F/51/5'6/120

15 20 30 35 40 45 50 55 55#

30

40

50

60

70

80

85

90

95

Also did hanging leg raises and Russian twists in between sets.

Started way to low.

25/45/75/80/90/90/90/90/90

Last set to fail. 3

first time going for a max on these:

45 x 3

55 x 2

60 x 2

65 x 2

70 x 1

75 x 1

80 x 1

85 x 1

90 x 1

Felt great so also did my 5/3/1 deadlift (215 x 4), bench press (172 x4), and press days (105 x 3).

M/30/5'7"/137

Did WOD with BW only today, and I still barely broke parallel.

Oh well, keep on doing it, right? Eventually I'll get there and be able to do weighted dips.

M/36/5'7"/165

45x3

70x2

80x2

90x2

100x1

115x1

125x1

135x1

150x1 (light, should have went heavier)!!

40-45-50-55-55-62.5-67.5-72.5(pr)-72.5(f)

7.5

7.5

10

12.5

20

25

30

35

40 kg (pr)

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Kg : 15-20-22.5-25(PR)-27.5(f)-25-25-25-25

Lbs: 33-44-50-55(PR)-61(f)-55-55-55-55

M35/5'10"/175

90-100-110-120-130-140-150-160-162.5

M/35/6'3"/200

Ring Dips

Started at 75, got thru 120(PR)

Prev:

Started at 75, got to 100 and failed on 110

Ring Dips

35-45-53-62-70-80-90-100-110...pretty sure I could have gotten to at least 120

Dip clock

11 minutes + 10

F/42/127/5'9"

10-15-15-20-25-30-35

10-12-14-18-20-22-24-28-30 KG

Did 3 reps with 30KG so should have gone heavier

36/53/78/79/85/85/85/85/85

Weight in pood

1x3

1.5x2

1.5x2

1.5x2

2x1

2x1

2x1

2.5F

2.25F

2.25F

15, 20, 22.5, 25, 30, 35, 45, 45, 50

3-50

2-60

2-70

2-80

1-90

1-110

1-120

1-130

1-140

45lbs for all

(max weight limit 250lbs on power tower)

M/55/6’/210

Être prêt

3rd WOD, just starting and loving CF!

M/31/248

BWx5 - 5x3 - 10x2 - 15x2 - 20x2

25x1 - 30x1 - 35x1 - 40x1 - 45x1 - 50x0 (failed just before lock)

10kg-15-17.5-20-22.5-25-27.5-30-32.5

M/30/180cm/74kg

Power clean 5x2

80,90,95,100(1 rep),105(f) kg

130517

Weighted dips 3,2,2,2,1,1,1,1,1 reps

30,35,40,45,50,55,60,55,55 kg

Ring Dips -

60-64-64-64-72-75-85-85-86#PR

(90# next time)

Bar dips. Went up to 114 lbs (52 kg). Dropped like a rock with 54 kg.

I used shin weights and looked like an ice hockey goalie, but it worked fine.

sean-60/100/130/140F/130/130/130/130/130

lorie- assisted dips with bands --bodyweight only

45-70-80-90-100-110-115(f)-115(pr)-115

70-80-90-95-100-105-115-120(PR)-125(F)

All done on the rings.

20

35, 45, 55,

70, 85, 85, 90, 92.5

M58/185/5'9"

50:60:80:85:90:100:105:110

carlos M26/160#/5'6" 40:50:60:70:80:85:90:95:100

40,45,50,55,60,65,70,75,80

3 @ 70#

2 @ 90#

2 @ 115#

2 @ 135# PR

1 @ 160# PR

1 @ 170#(f)

1 @ 170# PR

1 @ 175#(f)

1 @ 175# PR

25 x 3

45 x 3

55 x 3

70 x 3

90 x 1

80 x 2

85 x 2

90 x 1

92.5 x 1

95 x 1

100 x 1

105 x 0

Did 2 Wods...

20 PullUps

20 185# Back Squats

30 PushUps

5:00 Row

12:15

Then

25 Dips weighted at 35#

Good Workout

All sets with a 20# vest. Did 5 reps for the 1's.

23/m/5'11"/166

90 for every set. (max weight for belt)

25-40-45-50-50-55-60-65-70

Don't have dip bars at the firehouse and didn't feel like laddering the tree to lower the rings.

So, did weighted muscle ups instead:

3x20

2x25

2x25

2x30

1x35

1x40

1x40

1x45

1x45

3x10-2x15-2x18-2x20-23-26-29-32-33 kgs

Only had max 50 kg db to work with so

I did :

3-3-3-3-3-3-4-4-4-4-4-4-4-4-10-9-8-7-6-5-----1

20-30-40 then 50 kg through to 10-9----- 1 set was unweighted

No weight belt there ..... There was yesterday !

Much needed as think would easily hit 100kg for 1 rep .

M/6'2"/215/34

On Bars

3 x 50

2 x 60

2 x 70

2 x 80

1 x 90

1 x 95

1 x 100

1 x 105

1 x 110

Fun WOD!

Could have kept going at least to 120 but the gym was closing.

Bar dips. Went up to 114 lbs (52 kg). Dropped like a rock with 54 kg.

I used shin weights and looked like an ice hockey goalie, but it worked fine.

30

35

40

45

50

55

60

65

70

3 x BW

2 x 2.5

2 x 2.5

2 x 2.5

1 x 5

1 x 6.25

1 x 7.5

1 x 8.75

1 x 10

20-25-30-35-40-45-55-60-65

3-31lb

2-35

2-37.5

2-40

1-45

1-47.5

1-50

1-53

25, 35, 35, 45, 55, 65, 70, 80, 90

M/23/5'11"/185

heaviest weight available was 50#, so I modified and did:

10x3 at 50#s.

will probably redo this next week after I regain access to a full gym.

25,30,35,40,45,50,60,70,75

Sub'd bench press, worked to 215 1RM. No spot, pec felt OK. 480th.

10/16/12:

Worked up to 125 1RM. Previous left pec tear was a factor, long warm up, went slow and didn't go too heavy. Luke.

25-50-75-75-80-85-90-95-100X2

m/52/205 Weighted muscle-ups? impressive

45x3

60x2

70x2

90x2

100

125

135

145 (fail)

145 (PR)

Ring dips:

x3: 20

x2: 30, 35, 40

x1: 45, (50F), (40F), 35, 30

20 lb vest 3x9

M/29/165/5'9

Cambridge wi

90x3 fail

80x3

100x2

100x2

105x1

110x1

115x1

First time for this WOD, first time post. Dedicated CF-er for 2 months. Just started finishing all wods as rx'd albeit not at the times posted here.

M/37/188

M/43/5'8"/173

60-70-80-90-90-100-100-100-100-100

25 all on rings

45

55

65

70

75

85(95 last)

25x3

40x2

45x2

55x2

60x1

70x1

80x1

80x1

80x1

M/ 39/ 135 lbs/ 5'-6"

I did 2 different WODs together.

1 day had weighted pullups, and another day had weighted dips.

I did alternating sets of the same rep count for heavy weighted dips & heavy weighted pullups:

Sets were as follows: 3, 2,2,2, 1,1,1,1,1

Dips: 3 x 55 Pullups: 3x 45

2 x70 2 x 55

2 x 80 2 x 65

2 x 90 2 x 70

1 x 100 1 x 75

1 x 105(fail-super close)1 x 80

1 x 100 1 x 80

1 x 100 1 x 80

1 x 105 1 x 85 (fail- super close not quite over bar

I tried another time but still not over)

Some sets are hard to tell if you're getting truely over the bar with the pullups. I started from super dead hang and then exploded up. Dips were solid going super low. I don't feel too bad in the shoulders. I was feeling the dip belt digging into my sides/ oblilques a lot and then started clipping across my other side and that was a lot more comfortable for the last 2 sets. Good WOD and I feel a bit drained so good heavy workout overall.

Ring dips

45

55

60

65

70

75

80

80

10

20

25

27.5

30

32.5

35

45

55

10

20

25

27.5

30

32.5

35

45

55

45(3)-55(2)-65(2)-75(2)-85(1)-100(3)-BW(14)-BW(14)-BW(14)

Had no idea where to start here. Ring dips:

25x3

30x2

35x2

40x2

45x1

50

55

60pr

50

today I did:

45x7

25x8

body weightx16

35(x3)-45(x2)-55(x2)-65(x2)-75(x1)-75(x1)-75(x1)-75(x1)-75(x1)

then did 3 rounds of 10 dips un-weighted to top off

M/41/5'11"/206

1 set every 2 min., on the minute.

(kg) 0-10-15-20-30-35-40-45(new PR)-50(f).

52/m/186

55

60/65/65

70/75/75/75/75

M/168/5'7"/33

45, 70, 90, 125, 135PR, 145PR, 160(f), 155(f), 150PR

20/25/30/35/40/45/50/55/60

Did the weighted pull-up wod with the same rep scheme before this one.

weighted ring dips, obviously...

M/24/5'11"/166lbs

35

40

50

60

65

75

85

90

90(pr)

October 2012: 79

dips

10

10

10

8

9

8

7

9

7(78)

m/42/5'8/240

buy in:

3 Rounds:

Samsung stretch

10 squats

10 push-ups

10 sit-ups

10 supermans

5 pull-ups

5 dips

then,

Max box jump

33"/35"/36"/51"/52"/53"/54"

Weighted dips

25/35/45/55/65/70/80/90/95

cash out:

EMOM for 5min of 10 burpees

m/39/5'9/179

50,62.5,72.5,82.5,92.5,102.5,112.5,115,117.5

75/85,90,90/95,100,100,105,105 (1,260lb) 21.12.13

25/30,35,35/40,40,40,40,40 (475k/1,047lb) 25.03.13

25/27.5,35,35/42,42,42,42,42 (480/1,058lb) 03.08.11