January 31, 2014

Friday 140131

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

Post load, time, and reps to comments. Annotate PRs.

CrossFit_NaveenHSRobyn_th.jpg

Enlarge image

Robyn Cooper.


"Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Posted by Pukie at January 31, 2014 5:00 PM
Comments

yippee!

my favourite lift, followed by my favourite met con followed by the gymnastics movement I absolutely suck at!

Comment #1 - Posted by: nick in sydney at January 30, 2014 5:08 PM

Overhead Squat: 215 earlier in the week
1k Row : 3:12
Strict Bar Dips: 32

PR on bar dips, most I've ever done on rings is 21 Kipping

Comment #2 - Posted by: Zac Tegeler at January 30, 2014 5:48 PM

The constantly varied kitchen series are awesome. Thank you hq.

Comment #3 - Posted by: hollyhog at January 30, 2014 6:09 PM

Here you are, on the precipice of the end of your first month of CrossFit! How do you feel? Pretty cool, huh? You looked in the mirror on December 31st and said this is the year. 2014 is the year I get fit, and CrossFit is how I’m gonna do it. Now here you are, one month in. Congrats! The hardest day in CrossFit is day one; the hardest thing to do is walk through the door to the gym and do your first CrossFit WOD. The second hardest thing to do is go back for day two.

‘Cause now you know how hard it is!

Good on ya, each and every one of you. Everyone here on CrossFit.com, the HQ staff, the folks doing the programming, all of the CrossFit superstars who came to play with us (hey, don’t be strangers, ya hear!), and the crusty OG’s like yours truly, we are all thrilled you’ve come to join us. We sincerely hope you stick around.

What’s on tap for the last day or your first month? Another brand new WOD complete with another brand new format, of course. Seriously, this month, what did you expect? A little tip on this one though: for all of the noise from me about the intellectual engagement here on the Main Page the most important thing today might be don’t over-think this one!

We’re going for 3 PR’s today, 3 personal records on 3 different exercises. It looks like there are very few rules and requirements to this one other than the order in which we make our efforts. Overhead Squats, a 1000M Row, and Ring Dips. This could be a really quick WOD, or it could take quite awhile depending on how fully and completely you warm up before your PR efforts, and how many attempts you give yourself to PR on each exercise.

The Overhead Squat is essentially a squat performed with the weight held aloft as if you have just completed a Snatch. Take the loaded bar from a squat rack as if you are going to do a back squat, bar across your traps. Spread your hands so that you have a wide Snatch grip and then Push Press or Push Jerk the weight so that it is held above, again like you’ve finished a Snatch. Active shoulders, shoulders pressed upward toward your ears is what is taught in the L1 Seminar. Load your hips and reach back with your butt and squat into your heels to a depth where the crease of your hips is below your knees. Stand straight up. Primal scream and drop the weight. Oh…wait…you did use bumpers, right? Of course you did. Continue to increase the weight until you cannot complete the lift. Rest 3-5:00 between efforts, enough to recharge but not enough to get cold.

There’s been plenty of rowing this month. I don’t have to explain about the C2 rower, right? You’re not gonna ask questions about any other kind of rowing machine, right? 1000M as fast as you can. Redline. Balls to the wall. I can’t imagine that your second effort would be faster than your first, but who knows, YMMV (your mileage may vary). Me? Deer Hunter baby. One shot.
Ring Dips are more than somewhat harder than regular bar dips. It’s kinda comical to watch the shaking of “that guy” who boasted of his X dips on a bar at about the 10 Ring Dip stage, but I digress. These are exactly what they sound like, a dip on gymnastic rings. Down to a level where your upper arm is parallel to the ground, up to the point where your elbows are locked out. Note the absence of the word “strict” here. Feel free to kip like a motherf…um…like crazy. Your max number of reps is reached when you cannot come back up from the bottom of the dip and your feet reunite with Mother Earth. Like the Row it’s hard for me to imagine your second or third try will have more reps than your first, but you go ahead and give it a go if’n you think otherwise. Me? One and done, son.

3 PR’s. 3 Kings to close out your month. Niiiiice.

Well, that’s it for me boys and girls. Another January, another month of Newbie Chronicle in the books. Remember what you’ve learned this month. The “Exercises and Demo’s” section up yonder on the top left of the Main Page is a ridiculously fruitful plain just chocablock full of useful info. So, too, the link to the generous folks at Brand X found by hovering over “Start Here” and then clicking “Brand X Scaled WODs”, 4 or 5 levels of scaling every single day. For free. Gawrddog rocks! Make sure to tell him I said so!

You will go a long way to becoming a treasured member of the cyber-gym here on CrossFit.com if you remember to treat everyone here with courtesy and respect. Try to find the answer to your questions by reading the comments first, clicking “compare to” and looking for the same question burning a hole in your keyboard, or perusing other parts of CrossFit.com. If you do ask a question try your best to remove any sense of entitlement from your inquiry. No one here is on the payroll, and every bit of help you get springs from a nearly bottomless well of assumed goodwill on the part of the OG’s, the more experienced folks who’ve long occupied a seat at the CrossFit table. Remember, each one has chosen to take the time to offer you an answer.

Many thanks to the programmers of CrossFit.com, HQ staff, and the site moderators for letting me hang out here again. Thanks as well as forgiveness requested from long-time posters for being OK with my January clutter of your space. Most of all, though, deep heartfelt thanks to my great good friend Greg for this place, this CrossFit. Thank you for saving me a seat at your CrossFit table.

Come Robin, to the Bat Cave. Our job here is done…

Comment #4 - Posted by: bingo at January 30, 2014 6:12 PM

One more time. Where else?!

Comment #5 - Posted by: bingo at January 30, 2014 6:15 PM

Could someone explain this wod. What does PRs mean? Also what does RM. stand for?

Comment #6 - Posted by: mike at January 30, 2014 6:33 PM

@Mike, Bingo has, his comments are in the filter.

1RM is the heaviest 1 rep of weight you can do on any given day. It will change from day to day and hour to hour based on nutrition, sleep, muscle adaptation, etc. Ideally you try to set a new PR when going for a 1RM.

PR is a personal record, or your best you've ever done in any movement. It may be a time (such as rowing or running or any of the named CF workouts) or a weight (like squats or deadlift) or a number (like consecutive double-unders).

Comment #7 - Posted by: Gavin at January 30, 2014 6:39 PM

I am new to crossfit..are we supposed to repeat this workout at all?

Also, What do we do if we do not know our 1rm?

Comment #8 - Posted by: Andrew at January 30, 2014 6:44 PM

Hey Mike,
So basically this WOD is asking you to test three of your max efforts. Take as much time to get ready for and rest in between each one. PR means Personal Record, aka your best. So a PR in OH Squat would be the most weight you've done for a 1RM (1 Rep Max) in that lift. PR in the row means rowing 1000m as fast as you possible can. And PR on ring dips means the most reps you can do unbroken/consecutively before failing. Not sure if they want you to do this in order as listed, but if not, I would do the OH Squat max test first, take a few minutes, do the ring dip test, then do the row last

Hope that helps a little. If not, I'm sure bingo will cover it all

Comment #9 - Posted by: Eric Hambidge at January 30, 2014 6:45 PM

@Andrew,

After today know you will.

Comment #10 - Posted by: bingo at January 30, 2014 7:22 PM

@bingo
If I'm new to crossfit should I do multiple rounds of these exercises to explore my PR ?

Comment #11 - Posted by: omarE at January 30, 2014 7:57 PM

haaaaaa!!!!!!!! Bingo Yoda

Comment #12 - Posted by: jirv101 at January 30, 2014 7:59 PM

@omarE
Don't think you want to explore 1,000m row or maxing on ring dips a few times during an exercise...as suggested in the WOD- prepare however, warm up, ramp up weight.

Keep in mind if you are new to xfit, and looking for stereotype metcon, don't worry they will come.

Comment #13 - Posted by: keithb at January 30, 2014 8:16 PM

Was looking back at 1000m row times last night and discovered my PR is 3:26. What really surprised me is that I warmed up that day with reasonably heavy (for me) 5x3 deadlifts. As if the DLs got the body ready for fast rowing.

Am thinking that if I try this WOD, I'll warm up something like this:

- With vest on: 125m row slow, 250m row medium , maybe a 500m row faster
- Overhead squat 4x2. Need to find what my (weak) PR is here
- Some DLs (maybe 4x2 mid-weight)
- With vest on: Bar dips 3x5 or 2x7. Never done max dips, so.

Then bring it. Doubt I can crack 3:25 on the row, but it will be fun trying.

Comment #14 - Posted by: matt h 52 5'11" 180 3.9.11 at January 30, 2014 9:09 PM

Thanks Bingo! You've been awesome!

Comment #15 - Posted by: Rock166 at January 30, 2014 9:12 PM

I started lurking around the main site pretty regularly starting back in June 2013. I was completely intrigued by everything put together under the CrossFit umbrella. It was as if somebody had finally put everything I believed in into words and a program that MADE SENSE. I honestly was pretty scared of the workouts at first. CrossFit had such a reputation as being the most "hard core" fitness program out there.
September 5, my wife and I did our first WOD together, "Linda." What a blast!!
The next several months, I watched as many videos the main site offered as I could, becoming very choosy of which WODs I attempted, and programming my own WODs based on the core movements and keeping things constantly varied.
Just before Christmas, I convinced my wife to cancel our membership at the local Y and convert our garage into our home gym. The last 2 months, I've acquired a squat/bench rack, mats, jump ropes, a barbell, and 255 pounds in plates. Already planning on building a power rack/pullup station, paralletes, jump boxes, and medicine balls. Looking to purchase a rower, bumpers, and MORE rubber matting in the near future.
This month of January was the first time I felt like I was a part of this community, not just a wannabe looking in. Thanks to bingo for all the wisdom and motivation, all the "OG's" for setting the example in community, all the superstars for making it exciting and fun, and everyone at HQ for helping me realize my goals.
Future plans include Level 1 cert, Crossfit Kids cert, opening a box, dethroning Froning (ha), and raising a family who understands how nutrition and a physical preparedness of the unknown lead to a full life.
Thanks again CF.

Comment #16 - Posted by: Pete M. (28/m/5'10"/181) at January 30, 2014 11:47 PM

1RM Overhead squat: 185 lbs
1,000 meter Row: 3:35.8
Ring Dips: 18

10 minute rest between

Comment #17 - Posted by: gb 46/m/71"/185# at January 31, 2014 3:10 AM

OHS: 90Kgs, PR
1000M ROW: 3:21 PR
RING DIPS: 29 PR

Thank you Bingo for this great month! I wish it was like this all year around....

Best regards from a snowy Sweden....

Comment #18 - Posted by: Johan at January 31, 2014 3:24 AM

@Bingo - phenomenal musings, gonna miss u man! Maybe one of the other OG's could do the next month and so on, y'all could be 'calendar OG's' :-)

LOVE XFIT!

Comment #19 - Posted by: jw at January 31, 2014 3:26 AM

Thanks Bingo!

Comment #20 - Posted by: Deacon at January 31, 2014 3:51 AM

OHS 117lbs
1000m Row 3:58
21 Dips.

all PR's

Comment #21 - Posted by: Justin at January 31, 2014 3:54 AM

30 Kgs overhead squats
4:24 1000m row
33 bar dips

Comment #22 - Posted by: omarE at January 31, 2014 3:55 AM

Overhead squat 95#pr
Row 4:20 pr
15 ring dip pr strict. Can't kip on those not coordinated on that yet

Thanks Bingo. You are the best part of January!

Comment #23 - Posted by: D.S. F 52/5'6/117 at January 31, 2014 4:06 AM

M/50/185

OHS: 105# (PR)
1000m run: 4:42 (PR = 3:35)
No rings but did sets of strict pull-ups/dips, 3 and 3: 6 sets

Comment #24 - Posted by: Briguy85 at January 31, 2014 4:35 AM

OHS: 265
1000M: 3:01
Dips: 32

Comment #25 - Posted by: C Lawson at January 31, 2014 4:43 AM

M/26/189/88

80kg OHS 2 reps PR
3.30 Row
33 Dips, parallel bars.

Comment #26 - Posted by: Kirby at January 31, 2014 4:47 AM

To C Lawson above, depending on your bodyweight you may have broken the world record @ the 1000M, I recommend you do another and send a vid in to C2 or something, truly amazing!

http://www.concept2.com/indoor-rowers/racing/records/world?event=1000&gender=Male&age=50&weight=All

Comment #27 - Posted by: Adam at January 31, 2014 4:50 AM

wait, I dont know where I got it in my head that you were in the 50-59 category, Even so, great time!

Comment #28 - Posted by: Adam at January 31, 2014 4:51 AM

OHS: 155#
1,000m Row: 3:12.0
Ring Dips: 31

Comment #29 - Posted by: John Bauer at January 31, 2014 5:10 AM

M/30/5'8"/150

OHS: 120#
1,000m Run (Treadmill): 3:45
Parallel bar dips: 20 (gotta give this another shot soon)

Thanks for your time, bingo...

Comment #30 - Posted by: porffenton at January 31, 2014 5:35 AM

65
4:20
3

Comment #31 - Posted by: gf at January 31, 2014 5:39 AM

bingo- you get better every year! Many thanks!

Kevin and Carole

Comment #32 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 5:45 AM

OHS: 225#
1000m row: 3:17.4
Ring Dips: 27

Comment #33 - Posted by: Mike B at January 31, 2014 5:45 AM

ok you rower guys are nuts..I still have yet to test my pr's but it seems that 3:30 is really great for the rowing 1000meters..I have been rowing a month but not often. I hope to break 3:50..cant wait to find out..its death!

Comment #34 - Posted by: Aglaroth at January 31, 2014 5:51 AM

Forgot to annotate OHS and row were PRs.

Comment #35 - Posted by: Mike B. at January 31, 2014 6:02 AM

205
3:55
30 subbed bar dips

Comment #36 - Posted by: Tyler Scott at January 31, 2014 6:04 AM

OHS: 125# (PR, limit is my upper body coordination, couldn't get 130 overhead from off my traps)
1000m: 3:46 (PR, first time on a Concept 2 rower)
Ring Dips: 13 (PR)

Comment #37 - Posted by: Dave H (M/38/5'8"/148) at January 31, 2014 6:19 AM

OHS: 110# pr
1000m row: 3:44.5 pr
ring dips: 25 pr

I couldn't find any all-out 1000m row or dip workouts, so these are by default my pr's!

Comment #38 - Posted by: Jim R. 51/5'8"/160 at January 31, 2014 6:36 AM

OHS-135
1000m row-3:58
ring dips-12

Comment #39 - Posted by: Pat at January 31, 2014 6:37 AM

D.S., phenomenal OHS and dip numbers!

Comment #40 - Posted by: Jim R. 51/5'8"/160 at January 31, 2014 6:39 AM

@DS & Jim R., wonderful job guys! Not to harp on the age thing, but you guys are stronger and more fit than many, many people half your age. Well done.

Comment #41 - Posted by: Gavin at January 31, 2014 6:52 AM

M/29/72kg

OHS: 47.5kg (PR)
1000m Row: 3:33.7 (PR)
Ring Dips: 13 unbroken (PR)

Happy with my overhead squat PR as my overhead lifts I feel are my weakest area. Considering I was stuggling with an empty bar about a month ago goes to show persistence pays off and CrossFit works!! :)

Comment #42 - Posted by: Simon Murray at January 31, 2014 6:54 AM

OHS - 40kg, row 3:43, dips 18
Did 8 reps on the OHS but went no heavier whilst injury recovering.

Comment #43 - Posted by: Andy Lock (M/44/5'6"/73) at January 31, 2014 6:54 AM

did only OHS

155 (PR)

Comment #44 - Posted by: Manchild at January 31, 2014 7:05 AM

Jim R. Thanks. I find it scary with that much weight overhead. I have bumper plates but seem to have a mental problem dumping the bar. Went for 100 caught with my thighs. Ha ha.
Awesome row and dips for you!

Comment #45 - Posted by: D.S. F 52/5'6/117 at January 31, 2014 7:14 AM

Thanks bingo for you infinite wisdom!

Comment #46 - Posted by: Jimmy at January 31, 2014 7:17 AM

115 (125f)
4:12
2 maybe? (much harder than bar dips)

Comment #47 - Posted by: mike vinson 46/5'8"/215 at January 31, 2014 7:30 AM

OH Squat (first time w/ weight on bar): 95#, failed on 105#
1k row: 3:52 PR
ring dips: 20

Comment #48 - Posted by: Robert - 30/m/5'10"/160# at January 31, 2014 7:36 AM

oh 164 missed 194 (old pr 185)
row 4:01
Dips 25

Comment #49 - Posted by: jim at January 31, 2014 8:05 AM

Agree with #17 above ^^^
I've been lurking in the shadows for the last 18 months, posting occasionally, and the Bingo/OG explanations are fantastic!

Comment #50 - Posted by: Daniel Johnson at January 31, 2014 8:27 AM

1RM Overhead squat 66kg 146lb
1,000 meter Row sustitute sdhp 45lb 2min 55sec
Dips no rings 29

Comment #51 - Posted by: Mür at January 31, 2014 8:32 AM

Gavin, you are most kind to your elders!

#39/Simon Murray, great progress and attitude! Stick with us and you'll see remarkable improvements over the next year.

D.S., I'm with you on the OHS. I got 115# overhead, but couldn't stabilize it fro the squat. I don't like to dump either, believing that controlling the weight back to the starting position is an important part of the lift. But on OHS its too hard on the shoulders.

Comment #52 - Posted by: Jim R./51/5'8"/160 at January 31, 2014 8:32 AM

As Rx'd

OHS - 180# PR (failed 190#, previous PR 170#)
1k row - 3:35.3 PR (previous PR 3:41)
Ring dips - 24 PR (previous PR 22)

Had a visit from Pukie immediately after the 1k row! Was super shaky on the ring dips, probably could have gotten more reps if I took longer rest before the attempt. OHS fail because I let the bar get forward on my right side but felt strong enough in the legs and midline to get out of the hole.

Comment #53 - Posted by: Davis M/28/5'9"/165 at January 31, 2014 8:56 AM

OHS - 165 lb PR
1000m row - 3:47 PR
Ring dips - box closed estimated at 15

Comment #54 - Posted by: bimflip M/36/5'4"/145lb at January 31, 2014 9:07 AM

As Rx'd

OHS - 105# PR (failed 115#, not sure previous PR, but like 80#)
1k row - 3:33 (never attempted a PR before but usually pace around 4:00; also managed to fall out of the seat on this one!)
Ring dips - 13

Comment #55 - Posted by: Will [M/42/71"/178] at January 31, 2014 9:08 AM

@ bingo
PLEASE do not leave us like that! your posts are the first thing I check on crossfit.com. your tips change the way I read the WOD each day. hope someone take your place :(
thank you for your time!
gigi

Comment #56 - Posted by: gigi at January 31, 2014 9:12 AM

70 kg, 3:39, 21

Comment #57 - Posted by: Fred 39/176/78 at January 31, 2014 9:15 AM

145lbs OHS (PR)
3:25 1K Row (PR)
30 Ring Dips (PR)

The 145lbs OHS felt easy, considered going for more but decided to take the new PR and finish on a high note.

Comment #58 - Posted by: NickR at January 31, 2014 9:43 AM

Bingo its been a pleasure. your
knowledge has been a great help...

my god, i am crap at OHS !!

29 dips. (PR)

20 min Skipping.

No Rower

Comment #59 - Posted by: RW/50/5'8'/183 at January 31, 2014 9:59 AM

165 OHS 10# PR (left shoulder prevented another attempt).
Subbed 1 mile sprint for calories on Airdyne (no rower)=68.
11 ring dips in my first attempt ever trying them.

Comment #60 - Posted by: PK 46/74"/205#/m at January 31, 2014 9:59 AM

275# OHS
3:10.4 1000m PR
21 ring dips

Comment #61 - Posted by: Rian at January 31, 2014 9:59 AM

165# 10 pound PR
1 mile sprint on Airdyne=68 calories
11 ring dips (first time)

Comment #62 - Posted by: PK 46/74"/205#/m at January 31, 2014 10:01 AM

Front squat (no OHS for me) 265 PR
1000m row -- 3:48 (slow, legs shot)
Ring dips -- 22 strict, full-ROM

Comment #63 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 10:09 AM

ohs-skipped
1000m row- 3:31.5 (PR)
ring dips- 18

50 GHDs for time- 1:24
To make up for skipping the ohs

Comment #64 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 10:10 AM

D.S., Jim, and Bill- congrats on a whole bunch of PR's!

Comment #65 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 10:11 AM

That went terribly.
215 for an OHS. I've done 225 for a triple, but it only matters what I did today. That sucked.

3:27.1 on the 1000m row

16 strict ring dips

Comment #66 - Posted by: Pat Sherwood at January 31, 2014 10:14 AM

Nice work today D.S. and Jim R. I just don't do OHS at all anymore; my shoulders do not like the wide overhead position.

Comment #67 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 10:14 AM

Kevin -- thanks! Outstanding job on the row today; 3:31 is very impressive!

Comment #68 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 10:17 AM

Bill- thanks much. I was shot after the row. Had a hard time with the ring dips, because of the max effort on the row. Your 22, strict, is outstanding!

Comment #69 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 10:22 AM

Kevin - this was tough. I saw stars after my FS, felt sick after the row, and spent 5 minutes shaking out my arms after the ring dips. All in all, a good day ;)

Comment #70 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 10:31 AM

Praus2018

PR 200# OHS
PR 6:54.1 100 45# SDHP
NoPR 21 sawhorse dips

Comment #71 - Posted by: Praus at January 31, 2014 10:33 AM

M/33/5'10"/156#

Since I've never tried to max on any of this, all of these are technically PRs. More of a benchmark-setting day, though.

OHS: 105# (PR)
1k row (damper 4.5): 4:12.1 (PR)
Ring Dips: 10 (PR)

Dips were sloppy and kippy as heck but I, at the very least, got low enough and locked my elbows at the top. Tried 115# on the OHS but couldn't quite get the bar up there. Need work on my shoulder strength. I really wanted to get under 4:00 in the row. Next time, I suppose.

Comment #72 - Posted by: Jason Benefield at January 31, 2014 10:43 AM

Congrats on the PR's DS, Jim, Bill, Kevin!

Finally after years of working at it, I got an OHS with a 45# bar on my 56th BD.Proud of this PR even though it's not much weight. ROM is the issue but this proves to me it's still attainable.
100 SDHP'S with 45# bar 2:52
Ring dips 13 strict 3 kipped.

Comment #73 - Posted by: ChuckB M/56/5'11"/165 at January 31, 2014 10:47 AM

OHS 140# pr
1000m row 4:09 pr
Ring dips 5-7-3 getting them back so did 3 sets.

Comment #74 - Posted by: Sue Ady F/45/135 at January 31, 2014 10:53 AM

M 39/5'7"/132

OHS -95 Lbs.
Row 1k: 4:08
Bar Dips: 31

Comment #75 - Posted by: Dan D at January 31, 2014 11:01 AM

OHS: 180# - pr by 15#

Row: 3:23 - pr by 0:13

RD: 8 - pr by 3? reps

Comment #76 - Posted by: Joe Northside m/35/70"/195 at January 31, 2014 11:02 AM

Female/40yrs/60kg/5'4"


OH = 50kg
ROW = 4:15
RING DIPS = 11

Comment #77 - Posted by: Emma G at January 31, 2014 11:07 AM

@bingo - time for another well-deserved 11-month vacation (seriously, the Newbie Chronicles are no mean feat). Well done this month, thanks!

@D.S., Jim R. - awesome job today on your prs!

@Bill M., Kevin C. - that's a lot of ring dips!

@ChuckB - congrats on a hard-earned OHS!

Comment #78 - Posted by: Joe Northside m/35/70"/195 at January 31, 2014 11:10 AM

Chuck- you should be proud of that! Happy Birthday! Great way to celebrate.

Joe- that is a great row!

Comment #79 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 11:14 AM

ChuckB and Joe N. -- nice work, guys!

Chuck, Happy Birthday and nice way to celebrate with a PR.

Joe, very strong row today. You and Kevin are hitting the C2 hard these days.

Comment #80 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 11:14 AM

Kevin -- I have to laugh at how similar our last two posts are -- and it's even funnier that we were apparently typing them at the same time...

Comment #81 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 11:19 AM

OH squat - 2 reps with 20kg bar
Row 1000m - 3:23.7
Dips - 7

M/6'4/#257

Comment #82 - Posted by: Big Red at January 31, 2014 11:21 AM

ohs 165 lbs pr
row 1 k,lever at 4: 347.7 pr
ring dips 25pr

m/53/171

Comment #83 - Posted by: bb at January 31, 2014 11:22 AM

@Joe N, dang, fast 1k! Well done.

Comment #84 - Posted by: Gavin at January 31, 2014 11:24 AM

M/37/6'00/200

255 OHS
3:30 1000m row
26 Ring Dips

Comment #85 - Posted by: Mark at January 31, 2014 11:26 AM

800 meter run - 2:58 (pr 2:54)
Ohs - 185 (pr)
Ring dips - 18 (pr)

Comment #86 - Posted by: Dave 31/6'/180 at January 31, 2014 11:29 AM

Wanted to get feedback about a workout I made today.

5 rds for score:

5 Push-press
10 pull-up
15 second handstand hold

Calculate score using this formula:

(Push-press load) / (Time in minutes)

High scores are good. My thoughts are that excellent performance on this workout requires a good balance of strength, conditioning, and skill. The scoring system accounts for varying levels of power relative to pd/pd strength. This is a good one coming off a rest day, IMO.

My stats:

M/29/142

Score 10.2 = (#135 / 13.25 minutes)

Thoughts & comments welcome.

Comment #87 - Posted by: Jeremy at January 31, 2014 11:30 AM

New to Crossfit... Just curious to see how many are doing crossfit from home instead of joining a box. I belong to a regular gym which has all I need to do the cf.com wods so I do some there and some at home.

Comment #88 - Posted by: sean cavanagh at January 31, 2014 11:50 AM

@Kevin C., Bill M., Gavin - thanks guys! I have Fran cough three hours later. Worth it!

Comment #89 - Posted by: Joe Northside m/35/70"/195 at January 31, 2014 11:55 AM

Rx'd

175# OHS - PR
3:54.6 1000m Row - PR
13 ring dips - never tried amrap so PR ;)

Comment #90 - Posted by: TK M/45/5'9"/180 at January 31, 2014 11:56 AM

ChuckB, that's a nice present to yourself, so well done!

Bill M, your post-each exercise description wasy hysterical (esp. since true). I thought Pukie was in the house after the row, but I didn't have time to wait it out, so I just tackled the dips anyway. I was fine...after about 15 minutes.

Joe N, very nice OHS. I love them, but may have to join Bill in the "no OHS camp" based on shoulder stability.

Kevin, great row, + a lot of fast GHDs. Have been working at them, too...added 15 to my warm-up.

Cheers all!

Comment #91 - Posted by: Jim R./51/5'8"/160 at January 31, 2014 12:23 PM

75# ohs - wow
3:42 1000 m on the elliptical
7 ring dips

I can't believe the shoulder let me do this.
I am thrilled.

Laura f/51/5'7/155

Comment #92 - Posted by: power-girl at January 31, 2014 12:28 PM

@Pete (16) - Good for you man! Great to hear stories like this. I was at a globo gym for years, then took an on-ramp course at a local Box, and was fortunate enough to have the room to build a garage gym of my own. I don't know if I will ever open my own Box, since I have a different career choice, but it’s great to hear someone other people feel as welcome in this online Box as I do.

@Bingo - Thanks for all your time and wisdom, it’s that dedication to people you've never met whom just have an interest in trying something you enjoy that makes Crossfit the great community it is.

As for me, I just woke up yesterday felt the need to do heavy squats and push presses, which happens to everyone once in a while, right? I'll catch up with this WOD tomorrow.

Comment #93 - Posted by: Nate at January 31, 2014 12:34 PM

Jim R. -- re OHS -- I've had to give up OHS and snatches bc I just can't handle the wide overhead. As the philosopher said, a man's got to know his limitations.

BTW, my apologies-- I just looked back at your original post and I missed your 25 ring dips -- that is outstanding!

Comment #94 - Posted by: Bill M. m/49/5'3"/135 at January 31, 2014 12:39 PM

Did some bench press yesterday which resulted in tight shoulders today,

OHS 225 (have done 235x3 off the floor)
Row 3:36
RD 16

Everything felt awful but today

Comment #95 - Posted by: Dancolson at January 31, 2014 12:51 PM

Brand new to Crossfit but here it is...
OH Squat - 115lbs
Row-3:52
Dips-36

Mike/m/5'11"/178

Comment #96 - Posted by: Mike Lawless at January 31, 2014 1:12 PM

M 43/185/7'
Ohs #155 from the floor.
1000 m row 3:30.
22 kipping ring dips.

Comment #97 - Posted by: Munster at January 31, 2014 1:24 PM

M/6'3"/200lbs

Only my third xfit WOD:

Can't hold a snatch position too well, damaged shoulder, so only 90lbs OHS, but my 1RM isn't much higher.

3:37, 1000m row.

22 dips.

Comment #98 - Posted by: Scott at January 31, 2014 1:32 PM

240lb. OHS
3:32.0 damper@5
32 ring dips
M30/5'7"/150

Comment #99 - Posted by: kri$ at January 31, 2014 1:56 PM

OH squat, 105lbs
1000m Row, 4:20.2
Ring Dips without band = 5
Ring Dips with 1 green iron woody band = 12


Comment #100 - Posted by: Glorybelle F/44/5'5/135 at January 31, 2014 2:05 PM

I made my own set of rings yesterday put of chain and pvc. They are awesome. Never done ring dips before but gave it a shot today. Overhead squats: 150lbs,
ring dips: 14, row 1000m: 3:32.

Comment #101 - Posted by: Cameron Hall at January 31, 2014 2:11 PM

135 OS
25 dips
4:00 - 1000m

Comment #102 - Posted by: Marty/159/33/5'7" at January 31, 2014 2:44 PM

1RM OHS: 205
Row 1K: 3:29(PR)
Ring Dips: 23 (PR)

Comment #103 - Posted by: B. Rhaly at January 31, 2014 2:48 PM

@ChuckB, congrats on getting the bar overhead and happy birthday today. I formally dedicate my OHS PR to you for your b-day.

Laura, power-girl, that's awesome.

D.S., Kevin C, and Jim R, you are monsters on those ring dips.

Anyone see Mike Andridge lately? Hope he's all right.

Comment #104 - Posted by: Glorybelle F/44/5'5/135 at January 31, 2014 2:57 PM

1. OHS 295# (305 fail x 4)
2. ROW 3:09
3. RING DIPS 42

Comment #105 - Posted by: Conor Murphy at January 31, 2014 2:58 PM

OHS 165# PR
1 mile Airdyne sprint=68 cal, first time so PR
11 ring dips, first time so PR

Comment #106 - Posted by: PK 46/74"/205#/m at January 31, 2014 3:05 PM

Comments in the filter 3 times? 3 PRs today.

Comment #107 - Posted by: PK 46/74"/205#/m at January 31, 2014 3:06 PM

OHS: 255
Row: 2:08
Dips: 37

Comment #108 - Posted by: amped M/39/215/6' at January 31, 2014 3:13 PM

Wasn't feeling the weather today, so I did this at home (with subs):

In front of a clock set for 15 minutes:
1 minute of Squats: 61
2 minutes of Double-unders: 42
3 minutes of Push-ups: 42
4 minutes of Good mornings with 25lb dumbbells: 55
5 minutes of Bent-over rows with 25lb dumbbells: 48

Total: 248

Couldn't get a rhythm going on the DUs, maybe because I was in a confined space and was thinking about hitting things with the rope.

Comment #109 - Posted by: BC (27/M/5'9"/140lbs) at January 31, 2014 3:14 PM

Thanks for all the advice this month Bingo!

Ok, here's where trying to get back into CF after 5 years (and I was far from being a "stud" then!) starts to show. Especially without a coach; doing this on my own at the local rec center.

Since everything is being done as a Newbie, I get nothing but PRs!

65# OHS (PR) - broke form at 85# (I'll talk to a couple of local coaches b4 trying those again)
4:05 1000M row (PR)
3 bar dips (hands down, dips of any kind are my worst exercise in CF) (PR)

M/42/5'10"/206

Comment #110 - Posted by: OldMarine at January 31, 2014 3:15 PM

OHS: 95# 1st time 1RM, so PR
Row: 3:33 PR
Dips: 12

Comment #111 - Posted by: Jay S 40/M/5'10"/205 at January 31, 2014 3:18 PM

18/m/182lbs

OHS: 231lbs
Ring Dips: 6 (weakness)
Row 1000m: 2:34

Comment #112 - Posted by: Cole at January 31, 2014 3:27 PM

165# OHS PR
68 cal in 1 mile Airdyne Sprint PR
11 ring dips PR

Comment #113 - Posted by: PK 46/74"/205#/m at January 31, 2014 3:28 PM

EAL 40# ohs, 5:40 1000m row, 10 black band bar dips
CC 12 bar dips no kip

Comment #114 - Posted by: ccraft at January 31, 2014 3:39 PM

Ohs = 195 lbs

1000 M row = 3:22 (PR)

Max ring dips = 23. (PR)

Comment #115 - Posted by: Paul S 35/6'0"/190 at January 31, 2014 3:41 PM

M/175/6'0/30
Warmup-4 rounds
400m
12 KB@1.5pood
12 pull ups with fat gripz ( they suck)

WOD-
155lbs OHS PR
1000m row. 3:27 PR
30 ring dips

Comment #116 - Posted by: Luis Estrada at January 31, 2014 3:45 PM

205 (+80#) PR
100 SDHP 2:22
11 strict

Comment #117 - Posted by: Tye at January 31, 2014 4:03 PM

Warm up: 2 x 15 pullups/2 x 20 pushups/ 2 x 10 toes to bar/ 2 x 10 air squats

OH Squat: 90# (I can back squat far more than this, but could not lift any additional weight overhead to initiate the OH squat... kind of frustrating :( (Is this typical?)
1000 m row: 4:48 PR because I am new to CF and hence new to rowing! 2nd time doing 1000m.
Ring dips: 11... ugh!

Then worked on dips to failure, doing a total of 91 dips:
11 Ring Dips(PR)
15 bar dips
8 ring dips
12 bar dips
5 ring dips
10 bar dips
4 ring dips
6 bar dips
4 ring dips
5 bar dips
3 ring dips
4 bar dips
2 ring dips
3 bar dips
1 failed attempt to ring dip

Comment #118 - Posted by: Jill/F/5'2/100 lbs at January 31, 2014 4:08 PM

Os#185
1k rw 3:40
38 bar dips

Comment #119 - Posted by: scott h at January 31, 2014 4:30 PM

My two WODs have been filtered for 5 hours. Main site and CFFB.

Comment #120 - Posted by: Gavin at January 31, 2014 4:30 PM

37M/195#/5'11"

PR 165# OHS - attempted 175# got it but was very ugly, only count it if its pretty.

No rower - Had a C2 in my grasp and somebody beat me to the punch. So did SHDP 100 reps w/ bar 3:22

20 Ring Dip - did feel it today with the dips.

Comment #121 - Posted by: dustin at January 31, 2014 4:46 PM

M/28/185
Ohs:215
1000m row:3:14
Ring dips:29

Comment #122 - Posted by: Marc piv at January 31, 2014 5:04 PM

I usually dont write a lot on here but considering the month is coming to a close I just wanted to reflect a little bit on the last month for anyone that just started following.

1. Started on December 26th. I did about half the WODs Rx and the other needed to be scaled. I BECAME A BETTER CROSSFITER!!

2. Thank you to all the people that post everyday. You really start to see names everyday and this begins to feel like the white board at the gym

3. Today was a wonderful ending. I PRed all three things. It was only amazing to me because they were movements that I have been stuck at for a while. Movements that I have been attempting to PR for a long time and today they came with ease.

OHS 265# 20 pound PR. I had been at 245 for 8 months. Most recent 245 was early December.

Row- Ive done 100000 1k's. I haven't broke 3:40 in 2 years and my PR was 3:37. Today I did 3:29!! PR All the rowing we did this month was awesome

Dips (Dont Laugh) 8! yes 8. Previous PR was 6. For some reason the muscles that control Push Ups, Bench Press, and Dips I dont have. No Idea why. Only just got muscle ups in early december because I could never Dip out!! It sucks cause my students never say "whats your squat clean?" so i could proudly say 300. They say "whats your bench" and a have to mumble "215" Haha..

But anyway.. On to Feb!! Only easy day was yesterday!!

To quote BINGO.. 3...2...1... GO!!!

31/m/5'10"/200(lost 10 pounds this month too) Long Island NY CrossFit Rapture!!!

Comment #123 - Posted by: Rapture Brad at January 31, 2014 5:06 PM

Row: 3:11.0 PR
OHS: 325 PR
Ring Dips: 25 kipping

Comment #124 - Posted by: Cary at January 31, 2014 5:13 PM

115# PR (need to get a rack- think I could have done more)
3:45
13 PR

Comment #125 - Posted by: Jim K m/140/5'6"/38 at January 31, 2014 5:17 PM

Overhead squat: 65kg
1,000 m row: 3:35.4 (PR)
Ring dips: 12 reps (PR)

Comment #126 - Posted by: Brett (25/M/188cm/79kg) at January 31, 2014 5:18 PM

Thank you Bingo, my old friend, it has been a great month.

Comment #127 - Posted by: Apolloswabbie 72" 195# 49 at January 31, 2014 5:22 PM

OHS - 195
Row - 3:29
RingDips - 17

Comment #128 - Posted by: Goose M/35/73"/195 at January 31, 2014 5:23 PM

I usually dont write a lot on here but considering the month is coming to a close I just wanted to reflect a little bit on the last month for anyone that just started following.

1. Started on December 26th. I did about half the WODs Rx and the other needed to be scaled. I BECAME A BETTER CROSSFITER!!

2. Thank you to all the people that post everyday. You really start to see names everyday and this begins to feel like the white board at the gym

3. Today was a wonderful ending. I PRed all three things. It was only amazing to me because they were movements that I have been stuck at for a while. Movements that I have been attempting to PR for a long time and today they came with ease.

OHS 265# 20 pound PR. I had been at 245 for 8 months. Most recent 245 was early December.

Row- Ive done 100000 1k's. I haven't broke 3:40 in 2 years and my PR was 3:37. Today I did 3:29!! PR All the rowing we did this month was awesome

Dips (Dont Laugh) 8! yes 8. Previous PR was 6. For some reason the muscles that control Push Ups, Bench Press, and Dips I dont have. No Idea why. Only just got muscle ups in early december because I could never Dip out!! It sucks cause my students never say "whats your squat clean?" so i could proudly say 300. They say "whats your bench" and a have to mumble "215" Haha..

But anyway.. On to Feb!! Only easy day was yesterday!!

To quote BINGO.. 3...2...1... GO!!!

31/m/5'10"/200(lost 10 pounds this month too) Long Island NY CrossFit Rapture!!!

Comment #129 - Posted by: Rapture Brad at January 31, 2014 5:35 PM

OHS- 255 (PR)
1000m row- 3:32
ring dips- 25 (wish i went for more just kinda dropped down when it started burning)

Comment #130 - Posted by: logan southard M/19/66"/155 at January 31, 2014 5:39 PM

Bill M.,Jim R., Joe N., Gavin, Kevin C.
You guys amaze me with the rows always
Chuck B. congrats on the ohs
Glorybelle nice ohs

Comment #131 - Posted by: D.S. F 52/5'6/117 at January 31, 2014 5:45 PM

My row Machine only count rep and will have to do for now how many rows does it take to do a meter

Comment #132 - Posted by: Reggie TANK Biegler at January 31, 2014 5:45 PM

255 oh squat 10 pd pr!!
18 ring dips new pr

Gonna row at the box tommorrow

Comment #133 - Posted by: hollyhog at January 31, 2014 5:57 PM

Thanks for the posts bingo. You help make the mainsite the cool hang out.

Comment #134 - Posted by: hollyhog at January 31, 2014 6:00 PM

Thank you Glorybelle! Nice work yourself!

Joe Northside congrats on your OHS!
You have been working pretty hard at them lately.

Comment #135 - Posted by: ChuckB M/56/5'11"/165 at January 31, 2014 6:05 PM

Crossfit Warmup

WOD:

1 RM OH Squat: 140 (pr)
100 SDHP (45 lb.): 2:07 (pr)
Max Ring Dips: 16 (pr)

Comment #136 - Posted by: Suds at January 31, 2014 6:05 PM

Great pic.

Comment #137 - Posted by: Scott Dyer at January 31, 2014 6:09 PM

M/28/5'11"/167

OH Squat - 115#
1000m Row - 3:46
Dips (using bench) - 27

Comment #138 - Posted by: Adam B. at January 31, 2014 6:15 PM

85# ohs (fail 95#)
3:27.6 1000m row (1.2 secs above PR)
10 bar dips w/ 25# db on feet

w/u - inchworms, lunges, 125m-250m-500m rows, ohs 55x3, 65x2, 75x1, dl 5x3 95-135-155-175-185, 5 dips

c/d - kb upside-down waiter walk 20#, 30#, 30# 20m down and back; 15-12-9 ball slams with 30 secs in between rounds

wondered, as workout ended, "should I do pullups? nah, they'll just show up in a workout or 5 workouts soon." then I see tomorrow's torture... ;)

someone at hq likes rowing more than I do. like maybe too much ;)

Comment #139 - Posted by: matt h 52 5'11" 180 3.9.11 at January 31, 2014 6:30 PM

Ohs - 85# not pr'd because of limited weight. I own a 45# oly bar and 4x10# bumpers and 2x45# bumpers. I failed on the 135#. My pr snatch is 110# so I would say the ohs is somewhere around there

Row - no c2 so subbed with sdhp with 45# oly bar. First time i timed it and was 7:35 for 100 of them. My row is 4:01 so I need to work on this. Will try to beat tomorrow.

Ring row - 9 strict.

I love how well crossfit points out my weak points

Comment #140 - Posted by: Brent L at January 31, 2014 6:43 PM

Results in filter

Comment #141 - Posted by: Brent L at January 31, 2014 6:44 PM

OHS: 225x1 (PR)
Row: 3:27 (PR)
Ring dips: 16 (PR)

Comment #142 - Posted by: Mike M m/38/6'0"/210# at January 31, 2014 6:59 PM

M/34/6'1"/190

OHS - 175# (pr)
Row - Pass (no rower)
RD's - 17 (previous unknown)

Still sore from "Murph" on Wed.

Comment #143 - Posted by: NickName at January 31, 2014 7:26 PM

Worked high hang snatches 5 X 3 95-115-115-115-135
1000 row 3:28.5 new PR
21 ring dips ( no Kipping)

Comment #144 - Posted by: Kurt M/40/190 at January 31, 2014 7:36 PM

225 OHS 20lb pr
row 3:47 8sec pr
ring dips 24

Comment #145 - Posted by: Jake Kiddoo at January 31, 2014 8:11 PM

OHS - 185#
Row 1000m - 3:22.6 (11 sec PR)!
Dips - 18 (3 rep PR )!

Comment #146 - Posted by: phill 37°21'41"N 118°23'43"W at January 31, 2014 8:13 PM

Gym closed early today so I got no significant warmup..
165# ohs
3:28 row- pr
24 bar dips - pr

All in 15 min racing the clock to the door lock

Comment #147 - Posted by: Wolfgang 6'3/250# at January 31, 2014 8:17 PM

95# ohs
4:20 1000m row
9 TRX dips

Crushed first 500m of rows but then almost met Pukie! Aiming for that under 4 min club

Comment #148 - Posted by: Jonathan Jay at January 31, 2014 8:32 PM

Six months into xfit, when I started couldnt even OHS the bar lol. Xfit progression is amazing.

OHS 135 PR
Row 3:49 PR
Dip 14 not PR

Stoked on Xfit or what people not in the know call a Cult haha

Comment #149 - Posted by: Nate at January 31, 2014 9:19 PM

ohs: 105#
3:37 1000m row
23 dips (no access to rings so normal dips)

Second time ever and first time doing any weight for ohs... long enough for going all-out on both the row and dips, each one is going to count for pr.

Comment #150 - Posted by: Eric Dronen at January 31, 2014 9:34 PM

Jesse m/25/205
199# OHS PR
3:36 row PR
18 ring dips might be a PR i never really checked before but it is quite possible i have done 21 before during Eliz­a­beth

Comment #151 - Posted by: Jesse at January 31, 2014 10:22 PM

Row: 3:37 PR
Rings: 25 PR
OHS: STILL WORKING ON IT :)

Comment #152 - Posted by: Chris Dudley 28/5'9/230 at January 31, 2014 11:10 PM

185 lbs OHS - 40 lbs PR
3:00 1k row
And still sore from Murphy so only got 10 ring dips out lol

Comment #153 - Posted by: Andrew at January 31, 2014 11:45 PM

175 OHS
3.53
27 bar dips

Legs are a bit toast after Murph yesterday

Comment #154 - Posted by: Marc 43 200 6' at January 31, 2014 11:47 PM

OH Squat technique
1000m row - 3:36.5
10 strict ring pull ups

m/30/74kg/1.73m

Comment #155 - Posted by: ady992 at February 1, 2014 1:34 AM

Overhead Squat:
295
1000 meter row:
3minute 34sec
*Both PRs*

Comment #156 - Posted by: Chad Johnson at February 1, 2014 1:37 AM

M/44/5'8"/175

155 lb
3:31
26

Comment #157 - Posted by: Jon Craig at February 1, 2014 3:01 AM

I know I did this wrong
Overhead squat: 165 PR (I've never done them)
Didn't get to row since there is 1 rowing machine in my gym and some guy was on it for about an hour.
My first rep of dips was 52 then I went until I exhausted but stopped at 250 cause I got bored.

Comment #158 - Posted by: Ryan Vaught at February 1, 2014 3:22 AM

2014-01-31: 221(pr),3:37@1019,15 strict rd's.

Comment #159 - Posted by: gs at February 1, 2014 5:21 AM

3:42 and 3;52 row
Worked up to a 175# oh squat 10#PR
Didn't have time for dips

Comment #160 - Posted by: Bells at February 1, 2014 5:26 AM

M/41/179cm/93kg.

Overhead Squat: 80kg. (new PR).
800m run: 3.34.
Ring Dips: 22 (new PR).

Comment #161 - Posted by: Jose-Luis Morales at February 1, 2014 5:52 AM

205 (10# off previous pr of 215)
3:34
27
No clue if either the row or dips are prs

Comment #162 - Posted by: mlt at February 1, 2014 5:53 AM

Row 4:32
OHS max 50#
Dips 10 w 50# assisted
3 w 40# assisted
2 w 30# assisted
3 w 30#

Comment #163 - Posted by: DRE at February 1, 2014 6:21 AM

Obe 135# from floor pr
100 sdhp 4:25
27 strict ring dips pr

Comment #164 - Posted by: Mike andridge at February 1, 2014 6:47 AM

165 x 1PR
3:35PR
11 not sure what the record is, but could have done more if I had brought my actual rings instead of using the TRX instead. The way those are set up, it digs into the arms and shoulders too much.

Comment #165 - Posted by: BW at February 1, 2014 8:44 AM

Ohs - 155 + 175fail
Sdhp's - no c2 2:55
Ring dips - 21

Comment #166 - Posted by: Brad H 33/m/71"/175 at February 1, 2014 9:29 AM

195 lbs PR
3:32 PR
14 dips probably not a PR

Comment #167 - Posted by: myles456 at February 1, 2014 11:02 AM

OH Squat: 175 Pr!!
1k row: 3:36.4 (no previous pr)
Ring dips: 16 (also no previous)

Comment #168 - Posted by: Matt von L (27/m/6'0"/190) at February 1, 2014 11:04 AM

Row 3,26
Ohs 205 lbs
Ringet dips 21

Comment #169 - Posted by: Carlos Castro at February 1, 2014 11:55 AM

Combined tomorrow’s workout with this one:

OHS: 65 (pr; never done this except with PVC)—not sure I got full range of motion, but I was too stubborn to settle for only the empty bar; legs were shot from doing my PR row from tomorrow’s workout and shoulders were shot from doing assisted ring dips—got all out of order on this thing

Row: 3:48.8 (PR; never timed 1k before)—came out of box WAY too fast; need to learn to pace better

Ring Dips: I cannot do a ring dip yet, and I’m not really sure how to kip them yet either. Put toes on ballistic block and just did 10 with good form with some weight left on my toes

Comment #170 - Posted by: Brad Burris 34/m/6'2"/170 at February 1, 2014 1:19 PM

Bingo, heartfelt thanks.

Comment #171 - Posted by: Brad Burris 34/m/6'2"/170 at February 1, 2014 1:30 PM

OHS 195
1K Row 3:25.5
Ring Dips 18

Comment #172 - Posted by: Mike O - 33 M / 6'1" / 200 at February 1, 2014 2:29 PM

135 OHS PR on 3rd attempt
subbed SDHPx100 2:13 (first 67 unborken)
subbed green band assisted rind dips - 6

Comment #173 - Posted by: ScooteR at February 1, 2014 2:50 PM

Him
OHS with PVC. PR to finally get decent form on OHS. Been working on squat and shoulder flexibility all month.
Run 0.5 miles: 3:17
3 strict ring dips

Her
OHS 75lbs
Run .5 4:18
0 strict ring dips

Comment #174 - Posted by: Texas couple at February 1, 2014 2:56 PM

175#
3:14
15

Comment #175 - Posted by: Ed Junquet at February 1, 2014 3:28 PM

Fail on 175 OHS got a little ugly (no bumpers)

OHS 165
Row 3:27
Strict bar dips 20

All PR's I think

Comment #176 - Posted by: Silas at February 1, 2014 7:47 PM

OHS-135
Row-4:39
RD-22 (kip)

Comment #177 - Posted by: MAGNUS 28/5'8"/155 at February 1, 2014 7:58 PM

75lbs OHS
2:55 row
35 dips on straight bar

Comment #178 - Posted by: David Barnard at February 1, 2014 8:04 PM

OHS: 85 kgs/187,2 lbs(pr, kinda)
Ring dips: 12(pr, kinda)

I've never tried more than 60 kgs on OHS so it took longer than expected to reach 85 kgs. did 60, 65,70, 75, 80, 85 without any problems at all in the OHS, my back and legs feel strong and I didnt go to failure or anything, and felt that I could do heavier, but I was running out of time(short time before work, as always).

I absolutley feel like I could do 90 kgs without a problem, maybe even more, but the thing that did get tricky, was not really part of the workout: putting the bar back in the rack!I didn't want to drop the bar to the floor so "pressing" it back between my shoulders was begining to feel unstable at 80-85 kgs. Feel like there is a risk of injuri when attempting this, so next time I either get two people helping me getting the bar back, or dropping it on the floor.

Never done ring dips, but I realized they were hard! should be able to do more in a row next time, because now I had so litle time left that I just did them directly after the OHS.

Didn't have time to try the rowing, will next time.

Comment #179 - Posted by: Anders 26/M/179cm/73kg at February 1, 2014 10:24 PM

O/H 135 lbs
14 ring dips
750 meter row only

Felt drained, well off best.

Comment #180 - Posted by: Craig Beveridge 39/M/5'11/210 at February 2, 2014 7:12 AM

OHSqt 55k

1k erg 3:38

ring dips 27

53y 67" 155#

Comment #181 - Posted by: ed eybel at February 2, 2014 7:46 AM

M/29/5'9"/195

185 pr
3:45 got smoked
21 straight bar, kipping

triceps was smoked going into today's WOD, happy with my OHS tho, could've gone heavier I know.

Comment #182 - Posted by: jirv101 at February 2, 2014 10:12 AM

195, 3.31, 17

Been too long since I've heavy jerked or heavy overhead squatted. I should kick my programmer in the nuts. Lucky for him, my feet don't reach my crotch with any power

Comment #183 - Posted by: Apolloswabbie 72" 195# 49 at February 2, 2014 10:24 AM

205 overhead squat
3:34 row
34 bar dips

Comment #184 - Posted by: Tormod at February 2, 2014 10:56 AM

Coming back to Crossfit after 5 years off! First day back.

33/m/225#

OHS - 255#
Row - 2:57 (not a C2 rower)
Dips - 19 (on bars, don't have rings)

Comment #185 - Posted by: shelt52 at February 2, 2014 12:16 PM

Overhead squat: 160 -- that's a PR

800m run: 5:56 -- stopped to try to help catch a stray dog (failed)

Ring Dips: 4 -- just got rings, so that very weak number is also a PR

M/49/5'10"/167

Comment #186 - Posted by: Roger in Phx at February 2, 2014 3:11 PM

24/M/190#
CrossFit Andersen Guam
OHS: 190# (PR and Bodyweight)
Row: 3:56.4
Dips: 23

Comment #187 - Posted by: Brent Fallon at February 2, 2014 8:04 PM

O/H Squat 60kg 132lb (PR)
1000m Rower 3:36.6 (PR I think)
Ring Dips 10 (drained after the rower)...

Comment #188 - Posted by: Paul78 at February 2, 2014 10:02 PM

M/32/178

OHs - 50 kg PR
1000 row - now rower - SDHP - 3:50
Ring dips - 16 PR

Comment #189 - Posted by: Denis Galkin at February 2, 2014 11:34 PM

Never done heavy OHS so practiced technique @ 75lb.
Row: 3:31.1
Ring Dips: 15 (strict)

Comment #190 - Posted by: Brendan M/24/5'7''/155 at February 3, 2014 7:51 AM

2 rep max overhead squat

Master P 115
James 50
Erin Kav 102.5
Megan K 100
Katie B 65
Potter 55 FS
Pudge 55
Jason 155
Heather 50
Bubs 115
David 85
EP 60
Jacqueline 100
Kyle 110
Aaron S 80
Elizabeth 80
Wendy 100
JZ 100
Meghan 110
Veronica 27.5

Comment #191 - Posted by: Champions Club at February 3, 2014 10:01 AM

M/49/67/225#s

1RM Overhead squat - 135#s
1,000 meter Row - 4:29 minutes
Ring Dips - 25 (Regular Dips)

Comment #192 - Posted by: kalauka at February 3, 2014 1:01 PM

M/49/67/225#s

1RM Overhead Squat - 135#s
1,000 Meter Row #5 - 4:29 minutes
Regular Dips - 25

Comment #193 - Posted by: kalauka at February 3, 2014 1:05 PM

165
3:38
27

Comment #194 - Posted by: JR M/71/190/44 at February 3, 2014 4:26 PM

managed 85kg on OHS and then failed twice on 90kg. Second time I got out of the hole but my shoulders couldn't hold onto the weight as I was ascending

PR is 87.5

1km row 3.26.4 - PR is 3.19 btu it's been more than a year since I've done a 1km and I think I got the pacing wrong.

not sure I'll get 3.19 but I'll improve on 3.26 tomorrow for sure

Comment #195 - Posted by: nick in sydney at February 3, 2014 4:31 PM

Only time to attempt 1RM on OHS
45kg
Failed at 50kg
pr is 47.5kg

Too rushed

Comment #196 - Posted by: DanNZ M/24/177cm/62.5kg at February 3, 2014 8:52 PM

M/34/5'7"/168
OHS: 195 (PR)
1k row: 3:29
Ring Dips: 20

Comment #197 - Posted by: Mark Salzman at February 4, 2014 5:33 AM

OHS: 183lbs
1k Row: 3:46
Ring Dips: 17 (strict)

Comment #198 - Posted by: Cara at February 4, 2014 9:48 AM

OHS - 45 lbs, shoulder issues (150 PR)
1K row 3:34
Ring Dips 12 strict

Comment #199 - Posted by: Gfunk m/35/72/205 at February 4, 2014 12:46 PM

1RM Overhead squat- no bumper weights, got 85#
1,000 meter Row- sub'd with SDHP 4:12
Ring Dips- dips 12
second month in , ordering my bumper weights

Comment #200 - Posted by: Apodigo at February 5, 2014 7:06 AM

OHS 170
5:49 run
Ring dips 1 min 12
OHS
115
125
135
155
170pr
Old pr 135

Comment #201 - Posted by: Greg at February 5, 2014 8:21 AM

1000m row - 3:25

Comment #202 - Posted by: DLong M/38/5'10"/185 at February 5, 2014 12:44 PM

M/33/5'8"/193

OHS - 245 from rack. No PR. Missed the behind-the-neck jerk of PR attempt at 255. My legs said "bring it" but my shoulders said "no thanks, we're good"
Row - 3:22. No PR. (500m pr though at 1:35)
Strict bar dips - 19. No PR.

This was an awesome cycle (I did them backwards - front squat day then deadlift day then OHS day). I got the exact same time on all three rows. Each one felt like a true max effort.

Comment #203 - Posted by: Chris Luka at February 5, 2014 2:02 PM

ohs: 135

SHDP: 100 @ 4:51

Ring Dips: 20

Comment #204 - Posted by: Jesse Montagnino at February 5, 2014 2:42 PM

M/23/5'11"/184

235 (tried for 250 and felt strong with it, but couldn't get all the way down with it. just lost my focus.
3:29.8
22

Comment #205 - Posted by: Miles Forks at February 6, 2014 10:12 AM

ohs 65 kg
row 3:46,7
ring dips 3 (con un poco de asistencia 10)

Comment #206 - Posted by: lucio1928/42/182/98 at February 6, 2014 5:59 PM

235
3:17
18

Comment #207 - Posted by: Troy at February 7, 2014 5:04 AM

OHS: 176lbs (80kg) - PR
Row: 3:13
Dips: 20 (bar, not ring)

Comment #208 - Posted by: G (M/35/6'6"/250) at February 7, 2014 7:26 AM

155 3.41 21 bar

Comment #209 - Posted by: JonNYC at February 7, 2014 12:17 PM

OHS-136.6LBS (PR)
1K ROW-3:48 (PR)
DIPS-40 (BAR DIPS)


Comment #210 - Posted by: Alex at February 7, 2014 3:58 PM

165# OHS
800m run= 2:40
Ring dip= 16 pr

Comment #211 - Posted by: ART/M45/5'5"/150 at February 8, 2014 6:18 AM

M/36/6'3"/200

235 OHS (PR)
3:25.6 1000m
26 Ring Dips

Comment #212 - Posted by: Ben S at February 9, 2014 5:03 PM

OHS 75#
1000m row 4:13
bench dips 25

Comment #213 - Posted by: Bayley (F/29/145) at February 10, 2014 9:56 AM

125 lbs
3:52
27 ring dips

Comment #214 - Posted by: Ukkrew at February 10, 2014 10:30 AM

OHS: 230lbs. (PR)
1,000m row: 3:19.8 (PR)
Ring Dips: 24 (PR)

Comment #215 - Posted by: Kevin: M/42/195/6' at February 10, 2014 2:18 PM

M/30/190lbs/5'10"

These are my baselines. I don't remember my PRs for these movements.

OHS: 145lbs
1000m Row: 3:47 (a little disappointing)
Strict Bar Dips: 36 continuous

Comment #216 - Posted by: Steve at February 11, 2014 7:37 AM

OHS - 70#
1000m row - 4:35
push ups - 20
bench dips - 15

Comment #217 - Posted by: pixxelchick at February 11, 2014 12:07 PM

OHS: 215lbs
Row: 3:32
Ring Dips: 21

Comment #218 - Posted by: Casey Ray at February 11, 2014 1:14 PM

OHS: 215 PR
Row: 3:49
Dips: 27 tied PR

Comment #219 - Posted by: Josh/20/178/5'6" at February 14, 2014 3:57 PM

M/54/154/1-1-06

OHS 135 (Tie lifetime PR)
1000M Row 1:59 (PR is 1:51)
Ring Dips 17 (minimal assist)

Comment #220 - Posted by: bingo at February 15, 2014 8:08 AM

OHS 131(failed 156 and 137)
run 800m 3:43
chair dips 15

Comment #221 - Posted by: J.P./MA/69.5"/195/51/M at February 15, 2014 8:23 PM

45/m/176cm/73kg

Done 20140213

Row 3:38.6
Ringdips: 27 (20 strict + 7 kipping)

No OHS due to sore left shoulder.

Comment #222 - Posted by: Memuc at February 19, 2014 5:23 AM

OHS: 165 (PR)
1000m row: 3:37 (PR)
Ring dips: 30 (PR)

Comment #223 - Posted by: savetheh at March 6, 2014 9:34 AM

135# OHS
3:37 row
22 bar dips

Comment #224 - Posted by: Justin M/27/5'8"/144 at March 10, 2014 6:22 AM

CFWUx2 45x5 95x3
135
3:41
18

Comment #225 - Posted by: Doug at November 16, 2014 12:27 PM
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