Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
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Scaling:
Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.
Beginner Option:
Pull-up negative 1-1-1-1-1-1-1 reps
Dip negative 1-1-1-1-1-1-1 reps
Comments on 211218
42 Comments
45-45-50-50-50 (form started to go)-45-45 (single dumbbell between ankles)
35 (not great form)-30-30-30-30-30-30 (single dumbbell between legs)
Rx'd
CFWUx2
25-30-35-40-45-50-55-60-65 pus
20-25-30-35-40-45-50(f)-45 dips
March 14th, 2022; evening
wu: bike, slihps
skill: gymnastic basics
wod: 7x1 weighted pull up with a slam ball between the feet
11 - 11 - 13,5 - 13,5 - 13,5 - 11 - 11kg
7x1 weighted ring dip with a slam ball between feet
9 - 9 - 9 - 9 - 9 - 9 - 9 kg
post: bike
E1.5MOM, alternated
25, 35, 45, 55, 65, 75, 80
25, 35, 55, 65, 75, 80, 85
Guess i finally improved My strict pullup!
This WOD was fun!
Not counting backpack and vest and hoodie I think 4 lb total
Pull-ups, all the way down till chin up
From 5 to 55lb
30 35 40 45 50 55 50lb
And dips bellow parallel, from 5 till 75 had to cut it there bc of plates and time, I think I can 80lb
45 50 55 60 65 70 75lb
Male 24y 175cm 86kg
M/26/5'8"/155lb
CrossFit AFK
40lb-50lb-60lb-70lb-80lb-100lb(miss)-90lb
40lb-50lb-60lb-70lb-80lb-90lb-100lb
Used a 30lb vest plus a dumbbell on a dip belt for the extra weight. Use matador bars.
body weight pull-ups (I tried one with 10# and failed)
negative dips
F/25/5’5/140
CrossFit AFK
PU 45-45-50-55-60-60-65
Dip 45-55-60-65-65-65-70
☆CFHIM 10-15-20-25-28-28-28kg
M/35/6'/175#
Pull-ups: 80/90/105/110/100/100/100
(110 lbs. is 5 lb. PR)
Dips: 70/80/90/105/110/115/115
Deo gratias
Did sets of 3-4 reps at 25# for each exercise in between stretches. Not a good day for the back, lots of spasms.
completed at the Y. belt w/ plates for the pull-ups, DB's held by the feet for the dips. parallel bar dips.
Pulls-Ups:
45-45-55-55-60-62.5-70
Dips:
50-60-60-70-70-75-75
M/48/5’7”/180
weighted pull-ups
7x20#
weighted dips
1x20, 1x25, 1x35,1x45, 3x50
Completed 12/18
Weighted Pull-up
45lbs (3) 55lbs (4)
Weighted Ring Dip
45lbs (4) 55lbs (3)
Modified:
--
7 AMRAP sets of body rows, 90'' rest between sets
7 AMRAP sets of bench dips w/ elevated feet, 90'' rest between sets
SCORES:
21+17+13+12+14+12+12 = 101
18 + 14 + 12 + 11 + 11 + 10 + 11 = 87
--
+ 11 km run in the early morning
Pull-ups 40-50-55-60-65(f)-65-60lbs
dips 30-35-40-50-55-60-65lbs
Rx’d
WPU (lbs): 52.5-60-70-75-80-85-90
WD (lbs): 90-90-95-105-115-125-135
pull-up：32-36-40-44-48-50-52KG.
dip：24-32-40-48-56-60-65KG.
https://youtu.be/IxB0ag2Pf0c
Pull-ups: 25-30-35-37.5-40-40-35#
Dips: 15-25-30-35-40-40-35#
Pretty happy with that, given how my shoulders have felt of late.
59/5’8”/155#
Lots of heavy pull-ups and dips below. Great work all.
1-1-1-1-1-1-1 pull ups
40-45-50-55-60-60-60
2-2-2-2-2-2-2 ring dips, 1 heel on box for stability
30-35-40-45-50-50-50
+ rowed 2000m*
*Cuz for my 53rd I bought C2 rower!! It arrived today!!
Enjoy that rower and happy birthday!
Happy Birthday!
HBD
Congratulations! You’ve opened up new avenues for fitness pain and glory!
PU: 25#/35/45/55/65/67.5/70
Dips: 25/35/45/50/52.5/55/60
Ring-row & countertop push-up negatives
3 each x7
Strict c2b and strict dips max efforts
4-4-2-3-3-2-3
9-9-6-6-7-6-6
Pull-ups/dips: 7 set of 3 with 70#.
Nice!
Rx
Weighted pull up
45-70-90-115-115-115
Weighted parallel dip
7x90lbs
M/30s/225lbs
M48/5'7"/165
Weighted pull ups
15-20-25-30-35-40-45#
weighted ring dips
15-20-25-30-35-40-45#
Had no idea where I was on this.....45# was challenging but might be able to go a few more #s above this next time...maybe max at 50# next time
PU: 65 - 75 - 85 - 95 - 105 - 110 - 115(PR)
Ring dip: 95 - 105 - 115 - 125 - 135 - 145 - 155
m/53/5'11"/189#
Frickin’ beast. Great job.
PU 40-50-60-70-80-90f only 3/4
Dip 40-50-60-70-80-90-100-110 used vest and #90DB
Weighted pull-up 1-1-1-1-1-1-1
reps 20-25-35-40-45-50
Weighted dip 1-1-1-1-1-1-1 reps 15-20-25-30-35-40
Weighted pull ups
25-30-35-40-45-47.5-47.5
weighted ring dips
25-30-35-40-45-50-50
Made up BS wod-results there
Wt'd strict pull up
53/53/65/70f/70f so close on this one!!! UGH!!
Wt'd strict ring dip
35/53/58/65 F/53
m/51/175
Fun Sat morning Bro sesh.....yes- I did some Bi's/Tri's to finish up:)
Fantastic! Smoked me today, Mike.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Short and heavy. Testing something that doesn't normally get tested, also won't have a major effect on workouts down the line. Pushing at end range extension, pulling at end range flexion.
MAIN DECISION
Is my attendance consistency good enough to merit doing this as today's workout?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 push-ups
10 kips
*practice strict pull-ups and dips - or you scaled equivalent - during the warmup
CONSISTENCY SCALE
AMRAP in 20 minute of:
Run 200 meters
Ricky Reps strict dips
Ricky Reps strict pull-ups
INTENSITY SCALE
Do a short sprint or row effort before each set. Something to make you breathe heavy.
INJURY SCALE
Upper-body - pick a running distance that you don't normally test and do a time trial. 600m?
MY STUFF
Tested out another variation of the Christmas workout
GENERAL FEAR LEVEL: 2
Globo scale: as rxed for most. Globos have both dip bars and pullup bars. Use a dip belt or a dumbbell for this one. If you are at a home gym without a dip bar or have access to rings or a TRX you can do weighted ring dips. If you're at a gym without a pullup bar do lat pulldowns or tempo bent over rows with heavy dumbbells, and weighted chair or bench dips.
Busy gym: perhaps do this EMOM style.
Bodyweight/ equipmentless sub: If you don't have access to weights do tempo pullups and tempo bar or triceps dips on a chair or your door gym today, and finish with tempo pushups. If you have a backpack or vest wear that.