Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Post loads and mile time to comments.
Compare to 171231.
Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
Comments on 210228
74 Comments
10-10-10-10-10
35-35-35-35-35
7:20
Rx'd
CFWUx2
30-30-35-35-40
50-50-61-72-83
9:34
Scaled to 5-4-3-2-1 reps: e2m, all pull-ups first, then dips…
ctb: 15-25-35-55-70lb (did 1 rep but missed chest so immediately did another and got it)
dip: 30-50-70-88-110lb.
33 age/1,74cm/71kg
C²B strict 9kg/21kg/23,2kg/25kg/26,1kg
Pull up strict
27,2kg/29,4kg/30,5kg/33kg
Dip strict
9kg/33kg/35,2kg/37,5kg/39,7kg/41kg
1 mile 6:19
Chest to bar-10, 15, 17.5, 20, 25
Dips-45, 55, 65, 70, 80
not enough time for the mile run
alternating E2MOM
50, 70, 80, 85, 85
50, 70, 80, 85, 85
C2BPU: 24kg
1 Mile: 7 min
PU: 80-90-100-100-90
Dips: 80-90-115-125-150
M/35/6'/178#
(Completed after 11.3)
C2B: 35/44/53/62(f)/62(f)/58/53
Weighted dip: 100/110/115/120/125
5 sets max reps
Chest to bar pull-ups
Dips
No rest between PU and dips
8,11
6,13
8,12
9,10
6,10
1 mile run: 8:57
Weighted pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps @
10,10,12,12,15 kg
Run 1 mile for time: 7:20 (treadmill)
C2B: 58/66/76/86/96
dips: 90/100/125/135/145
Run: 6:19
rx’d
46# on the C2B and Ring Dips
(20# vest + 26# KB)
7:14 minute mile w/stopping to tie shoe that came unlaced
ColdAF @ 12 degrees F...hands and toes a bit numb
#garagegym
No run for me today but hopefully tomorrow.
Regular pullups
15 15 20 25 30
Dips
14 14 14 25 25
Completed this today, Tuesday 3/2.
C2Bs: 20-25-30-30-35
Dips: 25-25-30-30-35
1 mile: 7:39
Notes:
C2Bs - kipped a bit in order to tap the bar; strict, I can't get there even at 0 weight.
Dips - range of motion was sketchy.
Run - sunny out, but freezing with light headwind. That just wears you down, man.
30.8# for pullups and dips
Mile time: ~7:30
89 cals; 161/114/173 HR; 7:40/5:22 avg/max pace
M/44/5'6"/138#
Need to work on pacing for the mile run.
Rx’d w/ weight belt
C2B: 20-35-40-45-50
Dips: 90-115-125-135-145
Mile: 7:16
Rx’d
C2B: 90-100-100-100-105lbs.
Dip: 110-110-120-130-140lbs.
Mile: 5:59
M/25/5'8"/155lb
CrossFit AFK
20-30-40(miss)-35-35
60-70-85-95(miss)-95
6:51 (road)
10-15-20-25-30
45-55-65-75-85
6:55
3 rounds
15 switch grip pull-ups
12 push press with 95lb
100 single jumps
4th round
5 switch grip pull-up
34/5’10”/220
C2B PU: 5#
Dips: 35#
7:51
c2b: 60
dip: 70
mile: 7:30
missed my chest with 70lbs. And after I noticed my makeshift weight belt was on the brink of destruction, so I called it.
PU: 70
DIP: 50
7:48 mile
PU: 70lbs was between a PU and C2B
Dip: 70lbs, heaviest weight I have (kb)
Mile- 7:33, it was a cold one. First mile since October
36/195/5’9/M
Going to have to make this one up (first time this year), quite sick today, will edit when I do it.
Edit 210302:
Modified to:
3 rounds of max strict pullups - 15/12/11
3 rounds of max strict dips (straight bar) - 18/15/11
1 mile run - 8:00
Rough, still feeling weak, especially on the run
Weighted Pull ups:
5#/10/15/20/20
Weighted Dips
10#/15/20/25/30
Pouring so subbed the bike for 15mins. Maybe I'll try the mile tomorrow.
32.5# pull-up
50# dip
8:00 run
weight totals not including the belt/chain, so add perhaps 2-3 add’l pounds.
My running has suffered so much during my now 13+ year CF experiment. Used to be, an 8 min mile was oh so slow; now it’s a benchmark. That said, everything else is better...so a pretty good trade off.
I have been on a similar path - used to be a runner (not a great runner, but my marathon pace was around 8:30).
I never did lower body strength work until these last 7 or so years of CF.
I imagine some of the loss of running capacity is correlated with strength development, as well as aging (especially aging [= tighter + weaker] calves).
Overall, I am definitely happy with the trade off!
AM
1.5 mile run
PM
5x5 ast. Pull up
5x5 ast dip
1 mile Run
PU: w/50# KB
dips: w/50# KB
8:32 trail run
elevation & hills 😂 & I suck at running!
I’ve been battling lower leg & foot issues. Trying to get back to consistent runs.
Changes in elevation/hills require so much more work and can have a great affect on your speed, even if the grade is minor. You're doing well with working through the pain and sticking to the trails!
Thanks! That means a lot! ❤️🤣
Sometimes (just like Oly. Lifting) I have to tell myself it’s the small steps everyday. Try to not get too downhearted! 😅
CTB-PU: 50 - 50 - 55 - 55 - 55
Ring Dip: 115 - 130 - 140 - 150 - 155 (PR)
1 mile run: 8:02
Those extra few inches on the CTB make such a difference!
(I can do a weighted PU with 105)
m/52/5'11"/200#
Fantastic! You’re basically doing dips with my bw on your back!
I could wear a 15# weight vest & you could do ring dips with me! 🤣 Even more impressive that you are doing it on rings by the way!
Awesome!
Did the beginner option for these as I am still working on getting non-weighted pull ups and dips.
Used rings for the jumping dips to add a bit more of a challenge.
Did the run on a treadmill as it is freezing out. 7:38
Weighted C2B: 30-35-40-42.5-45lbs
Weighted bar dips: 35-40-45-50-55lbs
1 mile run: 6:47
Modified to:
5 sets of AMRAP DB bent-over rows | 2x 12,5 kg DB | 2' rest between sets
5 sets of AMRAP bench dips, elevated feet | 2' rest between sets
Run 1 mile for time
SCORE:
Rows: 17/14/12/11/11
Dips: 13/11/11/10/10
Run: 7'09''
--
Warmed up with the beginner suggestions (thought about doing them for the WOD, but decided, following the video tips, to go for a more replicable and quantifiable workout).
Bad day for a benchmark run, as I apparently tweaked some previously unknown muscle on my right thigh during one of the recent WODs. But did it anyway. And it felt great to do some hard running.
6 km easy run in the morning
25#/35/45/55/65, strict pull-up (doorjam bar)/dips
Run 6:50
Pull-ups: 35-45-50-55-60
Dips: 45-50-55-60-65
Mile: 8:15
42 / 6’0 / 195
m 35/71”/188
weighted ctb 45/45/45/45/55( all in lbs)
weighted dips all 90lbs
7:03 mile time
did this as my 2nd workout of the day. Morning session was the Saturday session posted on the mayhem YouTube channel
No real weights but a bookbag full of trampoline springs, ankle weights and small dumbbells totalling around 60lbs. Several sets of chest to bars and dips.
7:05 mile
M/30s/220/5'11"
Nice improvisation, in a true CF spirit.
Scaled to reps with 70# weight:
Dips: 3/3/3/3/3
Pull-ups: 3/2/2/2/2
1mile run: 6:25
35/M/6’4”/255
pullup:
+17.5lbs/+20/+22.5/+25/+30-Fail
dip:
+25lbs/+30/+35/+40/+45-Fail
mile:
8:30
Had to hold plates with legs (no other way in my garage right now)
C2B: 10-15-25(f)-25(f)-25(f)
Ring Dips: 10-15-25-35-45
Run: 6:45
All weights in pounds. Need to get a belt to hang weights from - could have done more on the ring dips. Run was much slower than it felt today, so a little disappointed - gotta run more.
I’d be happy with a 6 min. mile. ☝🏽😃
Lately, my fast ones are in the 7s!
Thanks. I'd be happy to hit your numbers in the PU!
I’ll fess up, they were regular PU, no C2B on those! 🤣 I am really bad at reading WODs & missed the C2B part! 🤣
Used a weighted vest as I don't have a belt in the garage gym. Went for reps.
Weight
Dips (bar)
CTB
20lb - 30lb - 30lb - 40lb - 40lb
10 - 5 - 6 - 2 - 4
4 - 3 - 2 - 2 - 2
1-mile: 7:45
Rain soaked run in SE PA today. Had to walk towards the end of the mile before regrouping for the last 200m. Wanted to break 7 but not today. Next time. Followed it up with the Thursday PC&J, results there.
I feel your pain! North Carolina Smokey mountains! Lots of rain here!
Weighted chest-to-bar pull-up 1-1-1-1-1 reps lbs 10-30-30-35-40-52
Weighted dip 1-1-1-1-1 reps lbs 20-30-50-60-70
Run 1 mile for time 9:57
M/55/6’1”/180
Max-weight C2B pullup: 105.6 lbs (12/24/32/40/48 kg) *
Max-weight ring dip: 114.4 lbs (24/32/40/48/52 kg)
Ass bike 100 cal (legs only): 7:25 (masked)**
*no weighted belt, so had to use toes-thru-kettlebell-handles technique
**didn’t feel like running in the rain, and no treadmill in the box
Nice work on the C2B!
Pull up done with 12.5lb
Dips done as scaled
2k row 9:23
All sets of weighted CTB and Ring Dips @ 45lbs
1 mile run: 6:09 on treadmill @ 1% incline
pull-up：20-22-24-25-26KG.
dip：44-48-52-56-60KG.
run：5'37''.
https://youtu.be/eGKUoRwfQ38
Impressive. Great camera work too!
Run 8:55
max CTB 35 lb
max dip (rings) 30 lb
M 53/68”/157 lbs
6:00.31
A little disappointed only because this felt faster than it was. On the bright side, first run of the year.
Pull ups-in #'s
53/53/55 1/2 58 (f)/ 58
was all excited about a PR, until I came back to log my score
and noticed it was CTB....ooops. Tried some CTB with 35# but was spent.
Did not do ring dips--tweaked left pec on Friday doing dips
2k row for run
9:27
m/51/175
1) weighted chest to bar- 7.5kg
2) weighted Dip- 37kg
3) 6:13
what are some ways to ease into CrossFit after abdominal surgery (4 weeks has passed). Asking for a friend who really just wants to start out.
Went to the “compare to” page to see what I did last time. For some reason I didn’t work out that day, but reading through the comments reminds me of how involved the old online community used to be. Sure, it was the end of the year, but we had a lot of community interactions back then.
Jim, been doing main site for nearly a year now, and never commented. Even in the year I've been following there's been a lot of drop off in postings. That being said, I agree that we should try to get more interaction on the main site community. Looking at the 'compared to' makes me wish it was still that way. I will try to interact more myself in an effort to create that community once again.
Hey Jim!
I did the same exact thing and looked up my old score. I’ve been on and off with my mainsite posting but I agree there used to be a lot more comments and interaction.
If you go back even further into CrossFit’s past there used to be hundreds of comments each day!
I’m not always very active on here, but I really appreciate guys like you that comment a lot and are part of the conversation.
I would love to see the mainsite community grow again!
Jim - appreciate your thoughts.
I think there's a good active group online and I always enjoy everyone's comments. The more the merrier. I'm sure there a lots of folks who follow main site that don't necessarily comment. Maybe we can encourage more people to participate?
Isn’t the drop-off in mainsite-followers and comments simply due to the increase in affiliate boxes world-wide, and so many pay-for-programming offerings (Mayhem, comptrain, etc), such that there are fewer people who “have to” train at home using main-site programming? I always looked at the mainsite programming during the years I trained at affiliates, but I never did the mainsite WODs, because I felt compelled to follow my box’s programming.
Thank you Jim!
I appreciate interaction and connection.
Just to have the community of people posting results is a great encouragement to to give an extra push and know there is something being shared in these crazy things we do day after day.
Sharing some humor, strategy, intelligence, wisdom, respect and compassion is a great bonus!
All, thanks for commenting!😀. Surely the proliferation of boxes has reduced the mainsite comments a lot, and I fondly recall the era Derek alluded to when people not only posted results, but we discussed form, scaling, health, and sometimes even literature and politics! And that was when CF’s then crude filters let us!
The site will be as active and helpful/entertaining as we make it, and, like Charlie, I look to everyone’s results for motivation.
Cheers,
Jim
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Weighted pull-up - overhead pulling with an emphasis on strength
Weighted dip - pushing at end-range extension with an emphasis on strength
Run - monostructural movement at a common testing distance
MAIN DECISION
Do I have the strength and endurance/stamina to make these tests a good enough dose for today?
TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 kips/kipping pull-ups
15 kipping dips/push-ups
CONSISTENCY SCALE
Complete as many rounds as possible in 20 minutes of:
Run 400 minutes
INTENSITY SCALE
As is
INJURY SCALE
Pick either the pull-ups/dips or the run. Do 20 minutes of practice for whichever one you do.
MY STUFF
Did 15 minutes of weighted pull-up and dip practice. Did not count.
GENERAL FEAR LEVEL: 7 with the mile
Run 400 minutes ? I love running, but even for me that's a stretch 😉
Thanks for your comments and suggestions, much appreciated 👍