CrossFit | 200824
Monday

200824

Workout of the Day

63

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

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67 Comments

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Tim McManemy
January 27th, 2022 at 6:30 pm
Commented on: 200824

E2MOM

10x3

20x2

25

30

35x1

40

45(F)

45(F)

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Kury Akin
January 4th, 2021 at 2:15 pm
Commented on: 200824

1x3@ 15kg

3x2@ 20kg (last two with a 5kg chain)

5x1@ 25, 30F, 27.5, 27.5, 27.5, 27.5kg. Didn't fully extended the 30kg.

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Nate Gordon
December 19th, 2020 at 8:34 pm
Commented on: 200824

35/45-45-45/55-65-75-80-85

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Clint Michael
November 7th, 2020 at 1:56 pm
Commented on: 200824

50, 55, 55, 55, 60, 65, 70, 80, 80-fail

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Cy Azizi
October 19th, 2020 at 4:23 pm
Commented on: 200824

Dumbbells. 25,40,55,60,65,70,75,80,85

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Shawn Hakimi
October 8th, 2020 at 3:45 pm
Commented on: 200824

Ring dips; first time doing dips in 9 months due to no gym access bc of pandemic


BW-BW-BW-BW-30-30-30-30-30 (used a 30# dumbbell)

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MaKenan Sciandra
October 4th, 2020 at 2:34 pm
Commented on: 200824

45

55

65

80

90

100

110

120

140 FAILED

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Kevin Miller
September 19th, 2020 at 2:18 am
Commented on: 200824

47/M/5'7"/180

3-BW

2-20#

2-25#

2-25#

1-35#

1-45#

1-50#

1-75#

1-75#

I didn't know how to approach this one as I had never done weighted dips before so I finished with 10 at BW. Next time I'll start out heavier.

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Jeff Chalfant
September 14th, 2020 at 9:28 pm
Commented on: 200824

Pecs, deltoid, and tricep muscles are tired from all these pushing workouts so no way to truly max out today.


71-76-80-86-106-111-106-106-106lbs.


181/69”/41

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Ralph Keeley
September 1st, 2020 at 3:36 am
Commented on: 200824

M/34/6'/175#


x3: 100

x2: 110/115/115

x1: 117.5/120/122.5/125/100

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Morgan Greene
August 30th, 2020 at 8:07 pm
Commented on: 200824

25-50-55-60-65-70-75-80-80

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Michael Arko
August 30th, 2020 at 4:03 pm
Commented on: 200824

At a hotel with no dip option on Monday. Completed this today, Sunday (rest day) 200830, with these weights:

3x 30#

2x 35-37.5-40#

1x 40-42.5-45-47.5-50#


Used TRX rings - honestly, several were not deep enough but the effort was there!

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Giuseppe Petrillo
August 29th, 2020 at 2:34 pm
Commented on: 200824

24-36-44-52-60-60-60-60-60 Kg

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Erica McLean
August 28th, 2020 at 2:22 pm
Commented on: 200824

14 lbs every rep

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Marcel Ferreira Martins
August 28th, 2020 at 1:42 am
Commented on: 200824

M/39/111kg

3-27kg

3×2-34kg

1-38

1-42

1-42

1-44

1-44kg

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kevin robinson
August 27th, 2020 at 11:47 pm
Commented on: 200824

20#x3

22.5x2

25x2

30x2

35x1

40x1

40 “

40 “

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Alex Michel
August 27th, 2020 at 11:24 am
Commented on: 200824

10/15/20/25/30/32.5/35/37.5kg

(Dips no with rings)

(edited)
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Jeffrey Howard
August 26th, 2020 at 11:53 pm
Commented on: 200824

M/24/5'8"/160lb

CrossFit AFK


30lb-40lb-50lb-60lb-70lb-80lb-90lb-90lb-90lb

(ring dips)

(edited)
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Mike Gutto
August 26th, 2020 at 10:04 pm
Commented on: 200824

3@25-2@35-2@40-2@45-1@50-1@53-1@55.5-1@58-1@60.5


on regular dip bars weight in pounds

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Andrew Bush
August 26th, 2020 at 2:54 pm
Commented on: The Heart, Part 5: Blood Flow

Love how this text talks about the role of the aorta as it makes its way further from the heart. I really enjoy reading these anatomy and physiology excerpts!

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Joey Bagadonuts
August 26th, 2020 at 12:59 pm
Commented on: 200824

5'9" / 185


3-2-2-2-2-1-1-1-1


BW warmup 15


45-70-100-100-100-110-125-125-150

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Gavin Christensen
August 26th, 2020 at 12:22 am
Commented on: 200824

Done after “DT”.


Weighted dips:

3 @ 20#

2 @ 40

2 @ 50

2 @ 55


Failed 1x60# three times. Called it.

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Troy Bruun
August 25th, 2020 at 11:03 pm
Commented on: 200824

Did yesterday.


25-30-35-35-40-40-40-40-40

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Cor Oz
August 25th, 2020 at 8:50 pm
Commented on: 200824

3 45

2 70

2 90

2 100

1 105

1 110

1 115

1 120

1 125

First time maxing on dips. pleasantly surprised by this. Would have started higher had I known. Will shoot for 135 next time!

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Myles Lance
August 25th, 2020 at 6:23 pm
Commented on: 200824

35-45-55-60-70-80-90-70-80

on rings

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Benjamin Schill
August 25th, 2020 at 3:07 pm
Commented on: 200824

M/42/6’3”/215

35/53/63/70/80/90x5

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Randy Crooker
August 25th, 2020 at 1:12 pm
Commented on: 200824

No dip bar or rings so I did weighted deficit push-ups in the warm up.

Then I did weighted pull-ups 3,2,2,2,2,1,1,1,1,1

30-35-37.5-40-42.5-45-47.5-50-55lbs

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Claire Fiddian-Green
August 25th, 2020 at 12:58 pm
Commented on: 200824

9x 3 strict dips body weight

4 min Tabata scales, 5 min Tabata alternating hollow rock holds and Superman holds

3x 10 Jefferson curls 26# KB, 35# KB, 44# KB

lots of stretching

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Mike Scott
August 25th, 2020 at 5:08 am
Commented on: 200824

3x30; 2x50, 60, 65; 1x70, 75, 80, 85, 90(f)

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William Taylor
August 25th, 2020 at 4:51 am
Commented on: 200824

3_20

2_25

2_25

2_25

1_30

1_30

1_30

1_30

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Charles Meyers
August 25th, 2020 at 12:34 am
Commented on: 200824



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

Post 10-12-15-20-25-27.5-30-35 lbs

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Michael Bishop
August 24th, 2020 at 11:55 pm
Commented on: 200824

Needed a combination of weighted vest and weight belt


Weighted ring dips


3 50 lbs

2 70,70,70 lbs

1 80,80,80,80,80


Never done these before I hope I didn't over due it

(edited)
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Jamie Libow
August 24th, 2020 at 9:53 pm
Commented on: 200824

3/10

2/15

2/20

2/20

1/25

1/30

1/35

1/44

1/50(failed)

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Mike K
August 24th, 2020 at 9:49 pm
Commented on: 200824

11 rounds

3-5-5-5-5-5-5-5-5-5-5 = total 53 with 20lb weight vest

5:29

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Stacey Thompkins
August 24th, 2020 at 9:42 pm
Commented on: 200824

M/45/6'2"/185#


Ring dips

3 - 70#

2 - 80 / 85 / 90

1 - 95 / 100 / 102(F) / 100(F) / 90

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Matt von L
August 24th, 2020 at 9:19 pm
Commented on: 200824

M/34/6’/220

45-55-65-70-75-80-85(f)-80-80

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Danny Bostwick
August 24th, 2020 at 8:45 pm
Commented on: 200824

10, 15, 25, 35, 45, 55, 70, 90, #100. That last rep at 100 was truly max effort, pushed hard through that!


did some bent over rows, side bends, and body weight dips as accessory work.

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Christian Simpson
August 24th, 2020 at 8:23 pm
Commented on: 200824

10#*3

25/30/35 *2

40/45/50/55/60 *1

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Avraham Kupetz
August 24th, 2020 at 7:57 pm
Commented on: 200824

Didn't have weights , so worked on my strict dips without weights.

With a lot of rest for recovery.

Rep sceme:

3,4,4,4,6,7,7,7,4

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Steve Day
August 24th, 2020 at 7:39 pm
Commented on: 200824

35 x 5

50 x 2, 2, 2

70 x 1, 1, 1, 1, 1

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Charlie Pokorny
August 24th, 2020 at 7:07 pm
Commented on: 200824

Weighted ring dips:

3 rep: 90

2 rep: 100-110-115

1 rep: 125-135-145-150-155(fail)

m/52/5'11"/200#

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Jim Rix
August 24th, 2020 at 6:50 pm
Commented on: 200824

3x5 back squats, 170#

5 rep sets of ring dips:

5-7.5-10-12.5-15-17.5-20-20-20#

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Adam Pequignot
August 24th, 2020 at 6:22 pm
Commented on: 200824

M/40/143lb


70 (x3), 96 (x2), 105 (x2), 105 (x2), 114 (x1), 114 (x1), 114 (x1), 114 (x1), 114 (x1) = 1,392 lbs

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Matthew Aukstikalnes
August 24th, 2020 at 5:33 pm
Commented on: 200824

35, 45-45-50, 50-60-70f-70-60

compared to

25, 35-35-40, 43-48-55-65-70

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Shane Azizi
August 24th, 2020 at 5:09 pm
Commented on: 200824

45,  50, 55, 60, 65,  70, 75,  80,  85 pounds Rx

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David Knowles
August 24th, 2020 at 4:42 pm
Commented on: Course Photos | Aug. 17-24, 2020

Thanks very much to Tom and Rob for hosting a great level 1 at Solv CrossFit in Worcester, England. It was a brilliant weekend. Tom and Rob were top notch. I learnt a heap from them and had a great time doing so. Thanks again!

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Rob Lawson
August 27th, 2020 at 7:15 am

Hey David, was great meeting you and we are super happy you enjoyed.


keep in touch!


Rob

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Jean Popa
August 24th, 2020 at 4:27 pm
Commented on: 200824

with dumbbell in lbs


25-35-35-35-45-45-40-40-45

(edited)
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Drew Dejmal
August 24th, 2020 at 3:52 pm
Commented on: 200824

55 for first 4 sets 100 for last 5

(edited)
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Nir Huna
August 24th, 2020 at 3:44 pm
Commented on: 200824


Weighted dip -done on rings


3(32kg)-2(37kg)-2(40kg)-2(42,5kg)-1(45kg)-1(47,5)-1(50kg)-1(55kg)-1(60kg) reps

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Coastie Nick
August 24th, 2020 at 3:39 pm
Commented on: 200824

75-90-100-110-120(x2)-125-130-135-140

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Steve Henke
August 24th, 2020 at 2:46 pm
Commented on: 200824

Anyone have thoughts/pics on how to do weighted dips in a home garage gym?

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John Bishop
August 24th, 2020 at 2:54 pm

two sawhorses and two 4x4

or between a bench and a tool box

or a tailgate and two ladders

Be Creative.

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John Clarke
August 24th, 2020 at 5:26 pm

I happen to have a 3 foot tall shelf along one wall. So I put a 30"box alongside and stack some plates until it's about level. Then use dumbbells on each side for the handle.

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Joe Conradi
August 24th, 2020 at 2:39 pm
Commented on: 200824

45#/8reps, 70#/6reps, 70/6, 70/6, 70/5, 70/4, 70/4, 70/4, 70/4

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Amir Dkb
August 24th, 2020 at 2:38 pm
Commented on: 200824

Warm up = 5 min


rep | weight

4 = 25 kg

3 = 25 kg

3 = 25 kg

3 = 25 kg

2 = 30 kg

2 = 30 kg

2 = 30 kg

2 = 30 kg

2 = 30 kg

WOD = 15 min


Cool Down = 5 min

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John Clarke
August 24th, 2020 at 1:23 pm
Commented on: 200824

EMOM 10: 5 weighted dips. 30 lbs.

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Nicole Deaver
August 24th, 2020 at 12:12 pm
Commented on: 200824

Weighted Dips

3@ 10/20/20/25/25/30/30/35/35#


I did yesterday’s DT workout 1st.

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Dimitris Tsangaridis
August 24th, 2020 at 11:10 am
Commented on: 200824

M 48 171cm 77kg

15 - 17.5 - 20 - 22.5 - 25 - 27.5 - 30 - 31- 32.5- 34 kg

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Park Hyunwook
August 24th, 2020 at 8:38 am
Commented on: 200824

M/48/87

20-24-24-30-34(×)-32-32-33.25kg

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Marek Zontek
August 24th, 2020 at 8:37 am
Commented on: Course Photos | Aug. 17-24, 2020

It was a great time in the CrossFit Mokotów. A lot of knowledge gained. Thank you

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QiHui Xing
August 24th, 2020 at 5:58 am
Commented on: 200824

:30-35-40-44-50-56-60-65-69x KG.

https://youtu.be/9IY87b7Vv3k

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Reza Dehghanzadehsuraki
August 24th, 2020 at 5:30 am
Commented on: 200824

WOD ANALYSIS


Coaching notes:


Template: This WOD follows “As Heavy As Possible” template. The athletes must perform dip with as heaviest resistance as possible, so the scoring is based on the heaviest weight used.


Modality: This heavy day is a single modality that includes a heavy weightlifting modality.


Purpose: The purpose of the exercise is to improve the strength. The amount of resistance should be progressively increased per set to reach the athlete’s record in final set. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor.


The reason for choosing reps: The reps selected so that athletes reach to their 1 RM record (personal record). These reps zone challenge the strength. If athletes do not have a good rest between sets, their record will drop from set 4 onwards.


Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.


Time to perform: This heavy WOD takes about ≈ 25 min. Athletes must strive to do their best and should rest at least 3 minutes between sets. In fact, all 14 reps takes about less than 1 min, however the rest between the sets takes about 24 min.


Running a class: Trainers have ≈ 35 min for set other parts of class.


Physiology (GPP): Strength plays the major role in this exercise.


Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.


Anatomy:

Dip: Agonist: Latissimus dorsi, Pectoralis major (sternum head), Triceps.

Synergist: Teres major, Trapezius (lower fibers).

________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm up ≈ 5 min

Specific warm-up: ≈ 10 min

WOD ≈ 25 min

Cool-down ≈ 10 min


Additional time: It remains ≈ 7 minutes that can be divided in specific warm-up or cool-down.


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Drew Fairman
August 24th, 2020 at 3:53 pm

What’s your Instagram page?

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Tim Coleman
August 24th, 2020 at 3:14 am
Commented on: 200824

M/35/5’10”/170#

Weighted dips 3-2-2-2-1-1-1-1-1

(lbs) 60-80-90-100-105-115-120-125-failed on 130


this is one of the few times that I don’t like having bumper plates.

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Nico Abundis
August 24th, 2020 at 1:40 am
Commented on: 200824

M/25/5’8/187


BW-5-10-15-20-30-35-40lbs

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Chris Sinagoga
August 24th, 2020 at 12:49 am
Commented on: 200824

Champions Club Scaling Notes


RANT

Think about the dip the same way you think about a push-up - which should also be the same way you think about a squat. Hips before knees in a squat, keeping external rotation, so in a dip it's the same thing, shoulders before elbows in the descent, and keeping external rotation by elbows staying in.


WHAT ABOUT THE MOVEMENT

Dip - pushing, end-range extension, external load, loss points of support, connection


WHAT ABOUT THE FORMAT

Max effort, so struggle with the set then rest long enough to recover for the next one. This movement is a strange one to pick - won't give the fatigue that a max effort squat or deadlift will, and doesn't have the same Wow Look At The Weight as a bench press of split jerk, but still a good test of strength.


TECHNIQUE SCALE

Scroll back and do yesterday's workout. Do some dips in the warmup.


CONSISTENCY SCALE

AMRAP in 15 minutes of:

Pick any movement you want to practice

8 strict dips


INTENSITY SCALE

AMRAP in 20 minutes of:

Run 200 meters

*split into teams of two, one partner does the run while the other practices weighted dips


MY STUFF

I did DT. 7:03 with 115.


GENERAL FEAR LEVEL: 2

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