CrossFit | 210414
Wednesday

210414

Workout of the Day

76

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.
Compare to 140425.


Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds

Workout Tips

tips
Watch

Comments on 210414

76 Comments

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Jeff Chalfant
May 5th, 2021 at 9:32 pm
Commented on: 210414

185ish calories...rower turned off before I could get an exact read(1031cal/hr avg pace)

126 ring dips (most kipping)

14-11-11-12-13-13-13-13-13-13 reps

Fun WOD but losing track of my exact calories really pissed me off!


311+ reps...


Did all the accessory work from the CrossFit training Instagram...those 30 second L-hold hangs might make me as sore as the WOD!

First one on bar, then moved to rings.


42/69”/177lbs.

(edited)
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Nate Gordon
April 30th, 2021 at 7:42 pm
Commented on: 210414

185 cal

93 ring rows=278 reps

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Roger Munger
April 29th, 2021 at 4:28 pm
Commented on: 210414

M/5'8"/54

Rx'd 163 cal + 117 dips (280 total)

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Matthew Aukstikalnes
April 27th, 2021 at 1:39 pm
Commented on: 210414

scaled, 170 calories, 152 hand-release push-ups

#fitnesswasachieved

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Loris Giuliano Ferrari
April 25th, 2021 at 4:03 pm
Commented on: 210414

Male 51 181cm 78Kg

237 Rx'd

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Mario Cruz
April 22nd, 2021 at 2:17 am
Commented on: 210414

312 Reps


row cal

ring dips

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Claire Fiddian-Green
April 21st, 2021 at 12:00 pm
Commented on: 210414

138 calories row

117 dips orange band assisted

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Aaron Brumit
April 20th, 2021 at 6:41 pm
Commented on: 210414

cal row, ring dips

17,12

17,13

15,11

15,10

12,10

12,9

13,8

13,7

14,9

15,9


130 cal row

98 dips

228 reps

(edited)
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Chris Meldrum
April 20th, 2021 at 4:48 pm
Commented on: 210414

As rx’d, 305 total reps.


Rows: 18-19-19-19-19-19-19-20-20-21

Dips: 13-12-12-12-12-11-11-10-10-9


Tough one, but moves fast enough that the rounds go relatively quickly (15 seconds is just enough time to get in and out of the rower).  The rows do get pretty sucky but I was fresh enough at the end to pull a bit harder.  Usually did the first 5-6 ring dips and then smaller sets during the remaining time.  I could have made this a lot worse if I had tried to hold 20 cals each round, but dips likely would have suffered.


48m/5'10"/185

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Diego Rivear
April 20th, 2021 at 11:04 am
Commented on: 210414

26yo

160lbs

Total reps:

160 cal

400 Push Ups

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Todd Baker
April 19th, 2021 at 8:40 pm
Commented on: 210414

107cal * 70 ring dips

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Coastie Nick
April 19th, 2021 at 8:02 pm
Commented on: 210414

16/17, 19/14, 18/14, 19/13, 18/14, 15/15, 19/13, 17/11, 18/12, 20/11 =

179 cals/ 134 reps

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Benjamin Schill
April 19th, 2021 at 7:28 pm
Commented on: 210414

M/43/6’3”/210


208+152=360

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Ralph Keeley
April 19th, 2021 at 4:30 am
Commented on: 210414

M/35/6’/175#


Row: 185 calories

Ring dips: 127

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Matt Jones
April 17th, 2021 at 11:12 pm
Commented on: 210414

244 cals, 116 dips - 360

25/24/25/25/25/26/24/24/23/25

15/10/10/10/10/10/10/10/10/11

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Brett Eckles
April 17th, 2021 at 6:11 pm
Commented on: 210414

196 cals

102 ring dips


298 total reps


M/28/6’1”/200lbs

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Scotty McCartney
April 17th, 2021 at 3:36 pm
Commented on: 210414

Subbed ski erg for row cals - not the smartest idea! Triceps smoked!


237: 17/14/15/15/15/14/14/14/15/18; 10/10/9/9/9/9/8/8/7/7

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Troy Bruun
April 17th, 2021 at 3:34 pm
Commented on: 210414

Completed on 4/14


Rx: Total 202cals/119dips


Cal/Dips

22/16-22/15-21/13-20/10-19/11-20/11-19/11-20/11-19/10-20/11

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Dan Kremer
April 16th, 2021 at 6:21 pm
Commented on: 210414

182 cal

190 paralette dips

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Erik Dresner
April 16th, 2021 at 3:34 pm
Commented on: 210414

320 reps


Row: 219 (23-22-22-22-22-22-22-21-21-22)

Dip: 101 (12-10-12-10-10-9-10-10-9-9)


Really entered the pain cave to keep my pace up those last 3 rounds.

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Johannes Kluge
April 16th, 2021 at 7:18 am
Commented on: 210414

Row: 173 cals

Dips: 64 reps


Total: 237 reps

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Chris Florko
April 16th, 2021 at 3:37 am
Commented on: 210414

M/42/6'0/200


Rx 317 reps (217 cals, 100 kipping ring dips)

(edited)
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Nathan Goisnard
April 16th, 2021 at 2:25 am
Commented on: 210414

180 cal row

120 (ish) ring dips


this workout made me regret having a rower... just kidding, my wife said she will try it to.


Thanks

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Randy Crooker
April 16th, 2021 at 2:18 am
Commented on: 210414

Sub/scale:


1 minute of SDLHP 45lbs

15 second rest

30 seconds of deficit push-ups

15 second test


275 SDLHP

125 deficit push-ups


completed on 210414

(edited)
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Michael Newton
April 15th, 2021 at 10:54 pm
Commented on: 210414

190 Cals

115 push-ups (no rings at home)


My arms are blown up

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kevin robinson
April 15th, 2021 at 9:01 pm
Commented on: 210414

Male , 49 y/o, Rx


calories. = 158

ringvdips= 56

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Az Native
April 15th, 2021 at 7:37 pm
Commented on: 210414

At home so subbed 45lb sumo reps for row.

Row 31,27,25,25,23,20,21,22,21,21. 236 total.

Ring dip 15,12,10,9,9,8,8,9,8,7. 95 total.

A burner!

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Manchild Manchild
April 15th, 2021 at 4:46 pm
Commented on: 210414

7 rounds, and subbed BPUs for row


98 reps

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Myles Lance
April 15th, 2021 at 4:10 pm
Commented on: 210414

205/79

Messed up intervals somehow

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Hank McKibban
April 15th, 2021 at 3:10 am
Commented on: 210414

213/139 (bar dips)

[24/21, 22/17, 21/14, 20/15, 21/12, 21/12, 20/13, 22/13, 20/10, 22/12]

(edited)
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Jim Rix
April 15th, 2021 at 1:25 am
Commented on: 210414

And good to see Annie do today’s WOD tips!

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Jim Rix
April 15th, 2021 at 1:23 am
Commented on: 210414

My back is still messed up from the last row workout, so I ran for a minute each round.

Kipping ring dips: 18-16-15-16-16-15-15-14-14-14 = 153 dips


140425: 180 cals, 136 dips

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Jennifer Langeliers
April 15th, 2021 at 12:20 am
Commented on: 210414

5 rounds. I ran out of time.


72 calories

81 dips from the bench


*I added 30 seconds of hooklying alternating heel taps directly after the dips. Mainly because the settings on my clock, I can’t add 2 different times for the sets.

(edited)
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Jeffrey Howard
April 14th, 2021 at 11:49 pm
Commented on: 210414

M/25/5'8"/155lb

CrossFit AFK


297 reps - Rx ( 20-19-18-18-18-18-19-18-18-19 cals, 12-10-9-9-9-9-9-9-9-9 dips)

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Kevin Flowers
April 14th, 2021 at 11:00 pm
Commented on: 210414

M/55/6’1”/180


10 rounds for reps:


Row 1 min for cals

15 sec rest

Ring dips (strict) for 30 sec

15 sec rest


Rows: 24-23-23-22-21-21-21-21-21-22

Dips: 17-16-16-16-15-15-15-15-15-16


Total (masked): 222 cal + 156 reps = 378

(edited)
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Lincoln Kerger
April 15th, 2021 at 12:41 am

Well done!

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Clay Jones
April 14th, 2021 at 10:16 pm
Commented on: 210414

Beginner Modifications

102 cals on C2 Rower

85 Assisted Push-ups

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Dan Morris
April 14th, 2021 at 10:11 pm
Commented on: 210414

Lost track early but roughly based on averages


Dips ~110

Cals ~140


Total ~250


42 / 6’0 / 195

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Matthew Letarte
April 14th, 2021 at 10:04 pm
Commented on: 210414

Modified to run and hand-release pushups

2550m running

133 HR PUs

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Derek Eason
April 14th, 2021 at 9:58 pm
Commented on: 210414

Rx’d with Bike Erg


204 Calories

157 Ring Dips



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Joshua Willing
April 14th, 2021 at 9:52 pm
Commented on: 210414

M40/6’0”/185


175 Cal

95 Dips

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Christian Simpson
April 14th, 2021 at 9:46 pm
Commented on: 210414

Sub to str bar dips

Total reps = 191cal + 71dips = 262


Row: 20/19/19/19/19/19/19/19/19/19

Dips: 7/8/7/7/7/6/7/7/7/8

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Danny Bostwick
April 14th, 2021 at 9:37 pm
Commented on: 210414

Did assault bike/75# hang power snatch instead. No rower and my shoulders don’t like dips. 136 cal, and I don’t know how many snatches. A lot. 8-10 round.

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Antonio Alves
April 14th, 2021 at 8:52 pm
Commented on: 210414

Modified:


10 rounds of:

1 minute of DB SDLHP | 2x 9,5kg DBs

Rest 15 seconds

30 seconds of bench dips, elevated feet

Rest 15 seconds

SCORE: 207 SDLHP / 89 dips

--

Arms fried ✅

Did 2 more sets of dips to hit 100 and something

Even in this modified form, great WOD.

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Steve Day
April 14th, 2021 at 7:38 pm
Commented on: 210414

218 cal row

137 strict ring dips

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Charlie Pokorny
April 14th, 2021 at 7:12 pm
Commented on: 210414

216 cal + 130 ring dips (kipping)

Rows: 21-22-23-22-22-21-21-21-21-22

Dips: 15-15-15-14-12-12-12-11-12-12

Nice WOD

m/52/5'11"/200#

(edited)
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Steve Day
April 14th, 2021 at 7:43 pm

Nice work Charlie! My results were almost identical to you.

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Charlie Pokorny
April 15th, 2021 at 12:08 am

Thanks Steve!

I did kip those dips because I wanted to keep moving in the WOD.

137 strict ring dips is great work!

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Lincoln Kerger
April 15th, 2021 at 12:49 am

Nice consistency on those rows. What damper did you use and where was your stroke rate averaging?

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Charlie Pokorny
April 15th, 2021 at 2:30 am

I had the damper at 6 (up from 4 for the 5k row last week).

Stroke rate averaged around 23/min.

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Lincoln Kerger
April 15th, 2021 at 11:28 pm

I upped my damper from 5 to 6 as well, but increased my stroke rate to average around 28 (average 24-25 for 2-5k efforts). That let me pull a little less at the end of each stroke to save some gas for the dips.

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Nicole Deaver
April 14th, 2021 at 6:34 pm
Commented on: 210414

Subbed SDHP (45#)

SDHP: 256

Ring Dips : 30

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Keith Martin
April 14th, 2021 at 6:23 pm
Commented on: 210414

M/46/226

rx

Cals=136/Dips=131

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Lincoln Kerger
April 14th, 2021 at 6:12 pm
Commented on: 210414

Rx'd

22-23-23-23-24-22-22-22-22-23 = 226 cal

18-16-16-16-15-16-16-16-16-16 = 161 reps


Not all the ring dip reps were entirely strict, especially in the second half. Nice WOD to lead into a rest day!

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Charlie Pokorny
April 14th, 2021 at 7:13 pm

Nice work!

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Lincoln Kerger
April 15th, 2021 at 12:46 am

Thanks Charlie! It was just one of those days I was able to keep moving well. No doubt I will be feeling it tomorrow.

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Dave DeCoste
April 14th, 2021 at 5:36 pm
Commented on: 210414

180 cals

128 strict ring dips

308 total reps Rx

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Joe Conradi
April 14th, 2021 at 5:24 pm
Commented on: 210414

Scaled to:

2x20#DBs SDHP for row

dips for ring dips


36/22, 37/19, 37/16, 38/14, 38/13, 38/13, 38/13, 39/13, 39/14, 39/14


totals: 379/151

(edited)
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John Clarke
April 14th, 2021 at 5:15 pm
Commented on: 210414

Subbed pushups


20/17 x 5

12/12 - rested an extra 15/20 seconds here between 5 & 6

1515

17/13

17/12

18/11


Calories - 179

Pushups - 148

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Mtz Ferrys
April 14th, 2021 at 5:09 pm
Commented on: 210414

All rounds 21cals


dips i did death by dips 😅

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Jonathan Elmore
April 14th, 2021 at 4:53 pm
Commented on: 210414

M 42 5’9” 175

cal 21 23 23 24 23 23 23 22 21 23

dip 13 13 12 12 12 12 12 12 13 12

Totals

226

123

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Stacey Thompkins
April 14th, 2021 at 3:23 pm
Commented on: 210414

M/46/6'2"/185#


Rx'd with strict ring dips hit a wall on the dips


21/13

19/12

19/12

18/10

18/10

18/10

18/10

18/7

18/8

18/8


185 cals

100 dips

285 total

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Michael Arko
April 14th, 2021 at 2:30 pm
Commented on: 210414

Subbed calories on elliptical trainer

96.6 calories and 102 dips

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Charles Meyers
April 14th, 2021 at 1:45 pm
Commented on: 210414

178 cal rowed

169 banded ring dips red band to blue



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Jesse Underwood
April 14th, 2021 at 1:03 pm
Commented on: 210414

150 cal

21 Ring Dips


40/M/195

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Sam Meixell
April 14th, 2021 at 12:06 pm
Commented on: 210414

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of assisted ring dips

Rest 15 seconds


Cal: 140 / Dips: 83

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Mike Andridge
April 14th, 2021 at 11:13 am
Commented on: 210414

rx

row=11/12/11/9/10/10/10/10/10/10

strict ring dip=8/12/11/9/8/9/6/9/9/9

m/51/175

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Alex Ciasca
April 14th, 2021 at 10:24 am
Commented on: 210414

230 cal row

152 bar dips


Met my goal of 20 cal/rd and 15 dips/rd!


37/m/215/6-4

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QiHui Xing
April 14th, 2021 at 10:11 am
Commented on: 210414

row:19,17,17,17,16,16,18,17,18,19;

dip:11,10,8,8,8,10,10,10,9.

https://youtu.be/lZS11dU0Nls

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Linda Radon
April 14th, 2021 at 10:05 am
Commented on: 210414

155 cal Row

75 Ring dips (Black banded)

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Antoine Lenouvel
April 14th, 2021 at 8:50 am
Commented on: 210414

15/6 17/8 17/9 17/7 17/8 16/7 16/7 17/7 17/7 17/7

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Julian Festor
April 14th, 2021 at 8:45 am
Commented on: 210414

20-17-17-16-16-16-15-15-16-15

13-13-13-13-13-13-13-13-12-12

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Chin-Sheng Chou
April 14th, 2021 at 5:06 am
Commented on: 210414

RX,

Row:175cal(18/18/18/18/18/17/17/17/17/17)

Ring dip:102rep(11/10/10/10/10/10/10/10/10/11)

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Cassandre Vigouroux
April 14th, 2021 at 3:59 am
Commented on: 210414

Pregnancy Scaling


7 rounds of:

30’’ of rowing or seated pull up

Rest 30’’

30’’ of knee push ups (hands on bench or higher)

Rest 30’’

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Chris Sinagoga
April 14th, 2021 at 2:05 am
Commented on: 210414

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Rowing themes - monostructural movement right in that middle intensity - not quite a sprint but fast enough to be uncomfortable, deadlift and ring row shapes, falling

Ring dip themes - pushing with a loss of connection, endrange extension, stamina plays a factor, skill (core-to-extremity)


MAIN DECISION

Emphasize the row or emphasize the dips?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

200m row

1:00 something to practice on the rings (push-ups/dips/plank hold/support hold)


CONSISTENCY SCALE

Ease up on the row a bit to make sure you get a worthwhile number on the dips (use a bar dip over ring push-up)


INTENSITY SCALE

Beat yourself up on the rower, let the rings suffer because of it


INJURY SCALE

Upper-body - sub a different movement you can do at full capacity for dips, sub run for row

Lower-body - 10 rounds of: 30-sec kipping knees to elbows, rest 30-seconds, 30-sec strict ring dips, rest 30 seconds


MY STUFF

Did 200s each round, which ended up being 45-50 seconds. So got a little extra rest. Highest on dips was 22, lowest was 11.


GENERAL FEAR LEVEL: 6

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Sam K
April 14th, 2021 at 1:32 am
Commented on: 210414

Would have been Rx but for the lagging transition when sharing a rower.


411 reps

M/30s/225lb


193 reps (pirouette dips)

M/teens/135lb (my son)

(edited)
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