May 18, 2006

Thursday 060518

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.


Enlarge image

CrossFit Training Seminar

Posted by lauren at May 18, 2006 5:46 PM

GO OILERS!!!!!!!!!!!

Comment #1 - Posted by: rencol at May 17, 2006 8:08 PM

Yeah, now that Ottawa's out... I suppose.

Comment #2 - Posted by: Tyler Q at May 17, 2006 8:11 PM

Do I need to change the reps if I'm doing dips on a stationary object? Anyone...

Comment #3 - Posted by: Tim T at May 17, 2006 8:17 PM

..and I think to myself.."hmm..doesnt seem like too hard of a WOD..."

I'm always wrong.

Comment #4 - Posted by: Bryan L at May 17, 2006 8:18 PM

Tim T #3-- usually stationary dips are 3x ring dips, so you'll need to do 36 per round

Comment #5 - Posted by: Bradford at May 17, 2006 8:24 PM

#3 Tim T

Standard sub is 3 bar dips for one ring dip, ugly as that may be.

Comment #6 - Posted by: ScottH at May 17, 2006 8:25 PM

Could someone give me a brief description for the sumo deadlift high pull? The video was a little... ambiguous and I can't get the slide show operating. Just a quick idea for how to do it. Thanks a lot.

Comment #7 - Posted by: Tyler Q at May 17, 2006 8:42 PM

could you also sub weighted dips for ring dips, and, if so, what would the weight be as a percentage of body weight?

Comment #8 - Posted by: boxdrop at May 17, 2006 8:46 PM

#7. sumo dead lifts are where you place your feet wider, "outside" your arms. the high poull part is like an upright row

Comment #9 - Posted by: Steven N at May 17, 2006 8:49 PM

Here is another sumo deadlift high pull video:

Comment #10 - Posted by: champ at May 17, 2006 8:52 PM

Lucky me, my rings just came in the mail last night, this is gonna be fun.

Comment #11 - Posted by: Travis L @ prosperity at May 17, 2006 9:01 PM

Started the day w/ some shoulder work
Shoulder Press 95#/105/115/125/135(F)
Push Press 135/155(F)/145/155/155
Push Jerk 135/155/165(F) stop due to a "funny" feeling in my shoulder.
This was made all the more interesting since I had to clean the bar each time (no rack).

Comment #12 - Posted by: Travis_r at May 17, 2006 9:04 PM

#10 and all, SDHP are the SECOND HALF of the video

Comment #13 - Posted by: Andy Shirley at May 17, 2006 9:43 PM

I posted this on the message board too, but if anyone here is in the Monterey area and is looking to workout with some other intense Crossfitters, email me at

Comment #14 - Posted by: russ greene at May 17, 2006 10:51 PM

I think my left arm is going to fall off.....
Travis = assisted ring dips on rnd 1,3,5 ; 36 dips on graviton on rnd 2&4; SDHP as Rx'd
Rob = assisted ring dips on rnd 2,4,5 ; 36 dips on dip bars on rnd 1&3; SDHP as Rx'd
....and i think i saw pukie riding his big wheel outside as i left the gym

Comment #15 - Posted by: Travis L @ prosperity at May 17, 2006 11:28 PM

boxdrop (#8). Not having rings and finding large numbers of dips a bit dull I've subbed weighted dips before. I've used 40lb (ie, a shade under 20% of BW) and 55lb (I think) - no particular reason for the choice beyond those weights being convenient to use and difficult but not impossible.

Comment #16 - Posted by: John B at May 17, 2006 11:38 PM

Gah - did ordinary sumo dead lifts -didn't watch the second half of the video as the soundtrack was so painful. Ordinary dips - no ring in gym. Still tough though! Not strong enough for eihted dips yet - but it'll come ( I hope)Added some upright rows to round off.

Comment #17 - Posted by: Nick K at May 17, 2006 11:52 PM

Like the poster...

Are Democrats welcome?

Comment #18 - Posted by: Tristram at May 18, 2006 12:35 AM

Or will i get CrossPitted? Cuz, I ain't ready for that...looks like an awesome event in any case. Too bad I've already used up my vacation days. But I do feel a bad case of the flu coming on strong...

Comment #19 - Posted by: Tristram at May 18, 2006 12:39 AM

Team Fallujah is a day behind, took on Fran today.

Gunner 4:26
Slider (formerly known as Capt S) 7:00
Dave 7:20, used 65#

Comment #20 - Posted by: Gunner at May 18, 2006 2:17 AM

bw 144#

75# for SDHP's
36 bar dips each round

Comment #21 - Posted by: pat d at May 18, 2006 2:49 AM

Tristram #19,

After seeing our lefty friend's inability to respond intelligently on the singular concept of reducing taxes to increase revenues on 060516, I'm worried that even figuring how to get to San Diego would be stupefyingly complex.

Comment #22 - Posted by: Coach at May 18, 2006 2:56 AM

11:49. Had to break sets 3-5, but felt like I finished strong.

Comment #23 - Posted by: Brett M at May 18, 2006 3:05 AM

Stéphane: bw 193

95lbs SDHP's
Bar dips

11min 13sec

Comment #24 - Posted by: Stéphane at May 18, 2006 3:07 AM

7:35 as rx'd

Comment #25 - Posted by: OPT at May 18, 2006 3:11 AM

last couple sets of dips had to assist qith slight push with feet

Comment #26 - Posted by: DJ Haus at May 18, 2006 4:08 AM


Comment #27 - Posted by: Todd H at May 18, 2006 4:10 AM

WOD subbed 115# for SDLHP, assisted ring dips

14:27 (136 AHR)

Added assist as I moved through the sets to keep the pace going. Finished with 3x10 assisted dips for some additional fun.

Comment #28 - Posted by: Kegger at May 18, 2006 4:16 AM

10:51 @ 85# way to go TODD H !

Comment #29 - Posted by: dave k at May 18, 2006 4:34 AM

as r#: 4:46 min
self assist on ringdips as needed.

Fast and furious = crossfit WOD. Needs a name.

Live with passion, Johan

Comment #30 - Posted by: Johan Nederhof at May 18, 2006 4:43 AM

11:00; 20 bar dips per set

Comment #31 - Posted by: JB at May 18, 2006 4:55 AM


Did double on bar dips

good workout

Still a little sore from last night's Heavy Fran

Comment #32 - Posted by: anthony at May 18, 2006 4:59 AM

i've been crossfitting for almost 3 months. i'm really struggling with front squats and barbell thrusters because my upperbody is not very flexable.
i have to support the weight in front of me. does any one have any suggestions on how to increase this flexability. thanks in advance.

Comment #33 - Posted by: timmyt at May 18, 2006 5:02 AM

75# DLHPs

Comment #34 - Posted by: PeterN at May 18, 2006 5:15 AM

Is there any standards that say I can do weighted dips for the same number of rx'd ring dips instead of haveing to do 36 of 'em if im using standard parralel bars? is there a certain amount of weight i have to use?

Comment #35 - Posted by: Monty at May 18, 2006 5:22 AM

Today was not so good, the java applet would load this morning so I just did regular deadlifts with 125 lbs. Cardio is still taking it's toll.

3 x CFWU - Dips
3 rounds (no time...)
125 lb. deadlift
36 regular dips (broken - 12, 6, 6, 3, 3, 3, 3)

Comment #36 - Posted by: Aaron at May 18, 2006 5:37 AM

use bands and help if needed to do ring dips, if you dont do them how can you get better?

Comment #37 - Posted by: Durfee at May 18, 2006 5:38 AM


45 lb sumo deadlift high pull
36 dips

No breaks on SDHP. Dips were broken sets of 12, then 9.

Comment #38 - Posted by: emily h. at May 18, 2006 5:41 AM

Second day joining you all. This looks like it will suck something awful. Looking forward to it! No rings here at the gig, so I'm guessing the increased number of dips are going to wipe me out.

Comment #39 - Posted by: Raja at May 18, 2006 5:49 AM

Timmy T (#33),

The issue is probably related to two things: your shoulder flexibility and your lower lumbar curve. Both can be fixed.

For shoulder flexibility, try pass-throughs. Take a broomstick/pvc pipe/stick and hold it in the hang position using a snatch grip (Move your hands out until the bar hits the top of your fly). Now, keeping your hands in that grip and your arms straight, pass the bar over your head, all the way to your back. Arms straight!

Also, when you're doing front squats, keep your elbows up in the rack position. As high as possible. Correcting your lumbar curve will help with this. A tight lumbar curve (the "dip" in your back on the lower spine) is best achieved by keeping your pevis tilted toward the front (anterior tilt) and keeping a "big" chest (like you're showing off at the beach). Definitely get some coaching on this at one of the affiliates if possible.

Hope that helps!

Comment #40 - Posted by: Jon Gilson at May 18, 2006 5:57 AM

Five rounds for time of:
22-kgs. Sumo deadlift high-pull, 12 reps
25 dips


Comment #41 - Posted by: Nosey Flynn at May 18, 2006 6:10 AM

Where can I get a set of rings from. Thanks.

Comment #42 - Posted by: Ballard at May 18, 2006 6:10 AM

7 months later and I still fashion myself a CF neophite... anyway that's my excuse for subbing regular dips on a 1:1 ratio... 10:20 total time.

Is this wod a sort of "anti Fran," with a total body-metabolic movement ending in a pull as opposed to a push (thruster) and a bodyweight lift that requires push instead of a pull?

If that's the case we can name it "Auntie Fran," and thereby remove any negative connotation...'Course if we do that some of you ANIMALS out there will just combine the two (thruster - pullup - DLHP - ring dip) into one huge "mother of all Frans!?"

Be Safe,

Joe H

Comment #43 - Posted by: Auntie Fran? at May 18, 2006 6:13 AM

I like it-Auntie Fran.

Comment #44 - Posted by: Jeff at May 18, 2006 6:22 AM

Her - 7:49 w/45# bar and bench dips, 3:1 ratio.

Him - As Rx'd in 7:52. DJ, shoulders below elbows; ouch. Thanks again. Definitely the counterpoint to Fran.

Comment #45 - Posted by: steve hb at May 18, 2006 6:53 AM

Spot on Bryan L! How many times have I looked at the WOD and thought; hmmm, that looks relatively easy only to find myself in the gym, wondering if that 5 gallon bucket is empty "just in case...."

Sumo lifts don't like me very much so I'm subbing KB High Pulls. I'm also curious how do you perform assisted ring dips? I'm still waiting for mine but when they do finally arrive, I imagine the trasition will not be "relatively easy."

Comment #46 - Posted by: Kurt at May 18, 2006 7:00 AM


36 bar dips per set. The dips were definitely the limiting factor. On the last round I ended up having to break the dips into 5 sets. My rings should be here in a couple days - we'll see what effect the rings have on my time.

Comment #47 - Posted by: jon_e at May 18, 2006 7:01 AM

Our CF guru is out on mission, so I'm posting for both myself and Der Feldwebel ("Charlie don't post!")so sensei can keep an eye on his Jr. CF ninjas.

Both as follows;
Reps as Rx'd
Subbed Bar/Bench dips 1:1 for Ring Dips
65 lbs

sgt feather 8:38
Der Feldwebel 13:44

Comment #48 - Posted by: sgt feather at May 18, 2006 7:03 AM

8:08 as RX'ed

Comment #49 - Posted by: Rob at May 18, 2006 7:08 AM

#45 Kurt, i used my rings for first time this morning, they arrived in the mail last night, there is a bit of a transistion, and i don't think anything in crossfit is "relatively easy", but they are definitly well worth the effort. good luck when they show up

Comment #50 - Posted by: Travis L @ prosperity at May 18, 2006 7:12 AM

subbed reg dips for ring dips + 10 lb weight vest


Comment #51 - Posted by: paulw at May 18, 2006 7:23 AM

As Rx'd. BW 175. 6:26

Comment #52 - Posted by: Delaney at May 18, 2006 7:29 AM

Did the WOD, did not feel the pain at first, then it hit me on the second round. Completed all five rounds in 19 mins dead. Cant wait for the next one....

Comment #53 - Posted by: steve at May 18, 2006 7:29 AM

No rings for dips did on bench with feet on box..
Definately would be more difficult and take longer with rings...

Comment #54 - Posted by: Phil Sarris at May 18, 2006 7:29 AM

No rings, subbed 3x parallel bar dips for each ring dip.
Time- 15:05
Lots of strange looks as I was leaned over the dip bars, fighting back the puke.

Comment #55 - Posted by: MikeB at May 18, 2006 7:42 AM

85#sdhp 12 reps
ring dips 12 reps


Comment #56 - Posted by: dennyy at May 18, 2006 7:56 AM


Comment #57 - Posted by: Justin Spicher at May 18, 2006 8:02 AM

Didn't have rings so I did regular dips (1:1 ratio) with an extra 45# dumbell between my feet.


Comment #58 - Posted by: Anthony W. at May 18, 2006 8:02 AM

You folks rock. 15:56 with only 12 bar dips per round.

Comment #59 - Posted by: wip at May 18, 2006 8:08 AM

BW 162

95lb SDL High Pull
36 bar dips


Comment #60 - Posted by: Travis at May 18, 2006 8:13 AM

CFWUx3 minus dips
subbed 3x dips for ring dips


Comment #61 - Posted by: OCMike at May 18, 2006 8:16 AM

WU on treadmill for 1/2 mi. and strenched with oly bar, squats, uprights, etc.
Approx 14:00
1st RD as rx'd with 95# and subbed dip bars 36X.
2nd RD as rx'd wiith 95# and partitioned dips 36x.
3rd RD as rx'd with 95# and partitioned dips 36x.
4th RD partitioned 95# 8/4 and partitioned dips 36x.
5th RD partitioned 95# 8/4 and partioned dips 36x.

Comment #62 - Posted by: TJ at May 18, 2006 8:20 AM

Good job Ninjas!

9:41 Here
BW 220

Keep up the good work!


Comment #63 - Posted by: tenacious "D" at May 18, 2006 8:22 AM

As rx's with 36 dips on bars
rd1 1:12
rd2 2:19
rd3 2:55
rd4 3:14
rd5 3:19
total 12:57

Thought this one was easy until the second round

Comment #64 - Posted by: Jim D. at May 18, 2006 8:30 AM

bw 165#

as rx'd 5min 15sec.

Comment #65 - Posted by: bridges at May 18, 2006 8:30 AM

Last set of ring dips assisted with foot push

Comment #66 - Posted by: Jeff D at May 18, 2006 8:42 AM

cfwu x 2, minus dips, then

as rx'ed


Comment #67 - Posted by: bcf at May 18, 2006 8:43 AM

Poster looks great, by the way. I can't go, but a copy of that is going up on my wall for inspiration!

Comment #68 - Posted by: bcf at May 18, 2006 8:46 AM

12:35 subbed 65#

Comment #69 - Posted by: Sue Ady at May 18, 2006 8:49 AM

I am pumped!! So looking forward to the seminar!

Comment #70 - Posted by: jenika at May 18, 2006 8:53 AM

Just started Crossfit a week ago. Any suggestions for home made rings. I was thinking rope, PVC pipe, and some rope clamps??? Any suggestions would be great

Comment #71 - Posted by: Reed at May 18, 2006 8:58 AM

17:21 as rx'd

Round 2 toughest, actually felt better in 3-5

SDLHP easier than I thought, still had to break 1x each set after round 2

Ring dips were mix of dips and negatives. ROM on dips much better than last try, still only getting slightly past perpendicular on way down, but last time was more like a 45 deg bend

Finished off with pushups between chairs (no way to do bar dips) to get extra inner chest/ROM work

Comment #72 - Posted by: SeanL at May 18, 2006 9:03 AM

Rest for me...
That seminar is packed!!! I am really upset I can not make it... I already checked with my supervisor for leave. Denied. But man, it looks sweet!

Comment #73 - Posted by: mike joyce at May 18, 2006 9:05 AM

Reed (#70)

that's almost exactly what I'm using, except I'm using tie down straps instead of rope. I think Kegger is also using something similar.

I'm not sure (because I can't do one yet), but I think muscle-ups on flat PVC are going to prove to be harder than with rings because transitioning the hand position will be trickier.

Good luck!

Comment #74 - Posted by: SeanL at May 18, 2006 9:08 AM

8:40...coasted today after last night's killer Fran. Took long breaks, broke set 3 of SDHP for 9/3 for a hand reset and broke set 5 of dips at 6/6.

Comment #75 - Posted by: Scott Kustes at May 18, 2006 9:20 AM

Right shoulder in agony from that cursed farm accident several weeks ago; I shouldn't have done Angie and Fran the last two days. I can barely lift my arm overhead or across my body. I'll be laying off most upper body movements for a while. It's a good reason to work running and lower body explosiveness since I'm sorely lacking at both.

4 rounds for time:

400 meter run
50 butt to ankles squats


Comment #76 - Posted by: kelly moore at May 18, 2006 9:24 AM

WOD, used 2/24 kg kb's (110 lbs)
ring dips, wow, haven't done these much. Tough stuff.


Comment #77 - Posted by: mike stehle at May 18, 2006 9:29 AM

Still off the wod due to broken ankles, However I Beat the crossfit challenge # 1 With 10 con. muscle ups.

Comment #78 - Posted by: PFEIFER at May 18, 2006 9:30 AM

as rx'd 6:58

Comment #79 - Posted by: brent colson at May 18, 2006 9:30 AM

did 36 bar dips
12 soma at 105lb

total time for the 5 rounds was 12:13

time was a little slow becasue upped the weight, felt pretty good about his work. smoked me

Comment #80 - Posted by: Laramee at May 18, 2006 9:31 AM

Like all of the WWF wrestlers such as Mr Perfect Kurt Henning, The Ultimate Warrior, Flying Brian Tillman, and Ravishing Rick heart almost exploded today.


Comment #81 - Posted by: Dave P at May 18, 2006 9:31 AM

bwt 231
Subbed 115lb on SDHP

Comment #82 - Posted by: mr. white at May 18, 2006 9:36 AM

smoked me! didn't even bother timing it. just went for completing the reps in good form. tough stuff but i'm liking it. looking forward to a month from now when hopefully i'll be able to really hang with some of you all on the times.

Comment #83 - Posted by: Raja at May 18, 2006 9:39 AM

Team Pappas:

Acacia(17): 15:49 1.5 pood kettlebell, Jumping Ring Dips
Aimee(15): 16:20 1.5 pood kettlebell, Jumping Ring Dips
Kallista(12): 18:28 43# Jumping Ring Dips
Stefan(10): 28:13 35# mixed Jumping Ring Dips & Regular Dips(1:3 ratio)

Comment #84 - Posted by: acacia at May 18, 2006 9:41 AM

8:02 as rx'd.
Finishedwith an 11k trail run.

Comment #85 - Posted by: bradw at May 18, 2006 9:41 AM

Used 65lbs. for the SDHPs
Did weighted bar dips 1:1

Comment #86 - Posted by: Charles at May 18, 2006 9:51 AM

Team Baghram

8:47 / 9:10

SDHP - 75 lbs
ring dips rx'd

Comment #87 - Posted by: Ryan at May 18, 2006 9:56 AM


Comment #88 - Posted by: Ben Kaminski at May 18, 2006 10:03 AM

#80 Dave P.
The Ultimate Warrior is dead?

Comment #89 - Posted by: Deuce at May 18, 2006 10:04 AM

cfwu x2

95# SDHP
Jumping ring dips


Comment #90 - Posted by: Clay at May 18, 2006 10:07 AM

8:12 as prescribed.

Comment #91 - Posted by: Ahmik at May 18, 2006 10:13 AM


20 lb sumo

36 dips

Comment #92 - Posted by: Sandy at May 18, 2006 10:13 AM

cfwu x3

75# sdhp
3x bar dips


I miss rings.

Comment #93 - Posted by: DanMiller at May 18, 2006 10:14 AM

Puking all night
+CFWUx3 and Afternoon WOD
= 10:27 and some dizziness


Comment #94 - Posted by: ACFD713 at May 18, 2006 10:15 AM

5 Rounds-12 reps. of 95 lb.SDHP,Ring Dips-shoulders dropping below height of elbows each rep

only last round of dips broken

Comment #95 - Posted by: JeffT at May 18, 2006 10:23 AM

11:25 as rx'ed. SDHP all unbroken, ring dips broken like Joe Theismann.

#56 and 94, are you machines? Under 5 minutes is loco.

Comment #96 - Posted by: gaucoin at May 18, 2006 10:35 AM

Did Fran today
Now she's doing me
Time 12 min even.

Comment #97 - Posted by: mark kal at May 18, 2006 10:36 AM

Re: Comment #45

Kurt wrote:
"I'm also curious how do you perform assisted ring dips? I'm still waiting for mine but when they do finally arrive, I imagine the trasition will not be "relatively easy.""

You can do assisted work on the rings with giant rubber bands. See the Iron Woody link on the main site. I do it by hangin my rings from a high pull-up bar and hanging the rubber band between the rings. Then get yourself into the band (I step on it) and up on the rings. If you don't have a pullup bar and your rings are free hanging you'd probably need some sort of pulley system for assistance work.

Alternatively, you could seek some sort of progression. I've had good results with improving my dips by using a combination of grease-the-grove dips and daily static holds.

Shoot me an email or post to the message board if you want more details and/or pointers.

Comment #98 - Posted by: Chris Brown at May 18, 2006 10:40 AM

BW = 225

Time = 9:31

A little dismayed with today's effort. Actually, the only thing I was unhappy with was the time. This substitution of 3:1 really just adds on the seconds. The SDHP's were flying and the dips weren't bad, but doing 180 as opposed to 60 is bound to take some extra time. Nonetheless I felt strong and felt like I was moving well even though I had LOTS of dips to do.

As punishment for my self-proclaimed slow efforts, I did another workout consisting of 3 rounds of:
25 pull-ups
25 push-ups
200M sprint

After which, I was pretty well spent for the day.


Comment #99 - Posted by: Rook at May 18, 2006 10:45 AM

#88 Duece:

The Original one died. They had another guy replace him and we weren't supposed to recognize the difference.

Comment #100 - Posted by: Dave P at May 18, 2006 10:46 AM

Bw 193lbs

Time 15:38

SDHP - 95lbs x 12 unbroken
Weighted Dips 25lbs x 12 unbroken
SDHP - 8/4
Dips - 8/4
SDHP - 8/4
Dips - 6/3/3
SDHP - 8/4
Dips - 6/2/2/1/1
SDHP - 8/4
Dips - 5/2/2/1/1/1

Comment #101 - Posted by: paulc at May 18, 2006 10:48 AM

BH- 16:15
EW- 16:52

SDHP unbroken,
22, 14
22, 14
16, 12, 8
16, 11, 9
16, 11, 9

7 mi. run, 3K swim

Comment #102 - Posted by: bharry at May 18, 2006 10:52 AM


Ran 7.5k; then as rx'd 13:04. (Start to finish.)


Comment #103 - Posted by: Danny T at May 18, 2006 11:03 AM

AM: Cindy 18 rounds PR!

PM: WOD as rx'd 12:26

Pullups and pushups from Cindy really took their toll on my ring dips, rounds 3&4 ring dips were 3-3-3-3 and 5 was 2-2-2-2-2-2

Comment #104 - Posted by: acl at May 18, 2006 11:04 AM

BWT 216


After 3rd set had to go to regular dips, triceps were shot and could only get 20 reps on the 4th set and 15 reps on the 5th set. SDHP felt more powerful with 95-lbs after learning proper form at the recent CrossFit seminar. To all who post and have never been to a, you owe it to yourself to attend. Beg, steal or borrow but just make it to one!

Comment #105 - Posted by: Matt Hunt at May 18, 2006 11:14 AM

Tristram- Having followed CF for about 2 years, and having watched the climate go from inclusive to intolerant. I would wish you luck. Based on the politics involved at the top, I would suggest you get yourself some Jackboots and an Asshat in order to fit in politically.
With that said, I love the affiliates but will be skipping HQ next time in Santa Cruz. Us folks up north have been ignoring the Internet side of CF for a while and have been quietly training in our affiliates and getting stronger.
It has been sad to watch Coach build something beautiful and then divide it and ruin it based on his political leanings. The community Mr. Glassman seems to be building is a Right-wing community regardless of fitness levels. I use the analogy of watching a friend or neighbor finding and bringing home an old rusty car, spending all their savings and all their time into restoring it into a beautiful classic car. Then watching them enter it into a demo derby. Fully within their rights to do so, but not something I want to watch, as it is sadder then them just letting that old car rust in the junkyard.
Fitness content is second to none, but the politics are not worth wading through on a regular basis. Sort of like how Dragon door has good content but you have to wade through the mindless advertising.

Comment #106 - Posted by: justin at May 18, 2006 11:15 AM

Any Crossfitters in New Orleans that want to train Friday, Sunday or Monday?

Comment #107 - Posted by: David at May 18, 2006 11:35 AM

subbed 3xdip
dips felt like it took forever

franz....where are you??...your slacking
you must lay off the jager bombs buds!!

Comment #108 - Posted by: ryan at May 18, 2006 11:38 AM


but I only did 9 pull-ups and 9 dips per round.. I should have done 36 of each each round (I think).... I knew something was wrong when I made it throught the first 3 rounds with out stopping.

Comment #109 - Posted by: Steve Irkel at May 18, 2006 11:38 AM

Subbed 105lb tool bag for bar on SDHP. Very unstable, made for a fun 5 rds.
Did 36 reg dips per rd balanced on milk crates stacked 3 high.
Great Workout!!

Comment #110 - Posted by: chris l at May 18, 2006 11:45 AM

bw 175
all SDHP unbroken
rounds 2-5 ring dips broken
lots of questions/compliments on my homemade rings. Everyone that tried them was totally stunned by the increased difficulty. Gives me a great chance to spread the CF gospel.

Comment #111 - Posted by: Robert@Ft Carson at May 18, 2006 11:57 AM

16:15 total time - subbed 30 bar dips for each round

1 - 1:36
2 - 2:54
3 - 3:30
4 - 3:50
5 - 4:23

Had to rest on last 3 rounds of SDLHP
Last set of dips were on Gravitron

Comment #112 - Posted by: kevin g at May 18, 2006 11:59 AM

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips
TOTAL TIME=12:33 (1:53/2:30/2:43/2:52/2:35)
Went in wanting ~10min, that was obviously a bit out of reach today.

Comment #113 - Posted by: jdg at May 18, 2006 11:59 AM

Sub for ring dips (FAQ) is three dips to one ring dip.

Broken sets for SDHP.

Time 15:10.

Comment #114 - Posted by: Stephen at May 18, 2006 12:00 PM

as rx'd time 12:21.9
then i messed around on rings with l-pullups and various other things

Comment #115 - Posted by: brian t at May 18, 2006 12:05 PM

justin (#105): "Us folks up north have been ignoring the Internet side of CF for a while and have been quietly training in our affiliates and getting stronger."

How ironic, then, that you are venting here -- on the Internet side.

Rock on, Coach.


Comment #116 - Posted by: CaptainVictory at May 18, 2006 12:08 PM

Did Shoulder-friendly "Fran" and posted late in ystd comments.

Allen Yeh: Thanks for the links in the Injury section on shoulders.


Comment #117 - Posted by: bingo at May 18, 2006 12:12 PM


Sub'ed 75# SDHP. Did ring dips...could possibly drop a little lower in the dip.

Comment #118 - Posted by: EBourassa at May 18, 2006 12:27 PM

BW 175

6:06 as rx'd

Comment #119 - Posted by: TonyR at May 18, 2006 12:39 PM

BW 195

10:56, substituting with stationary dips

Comment #120 - Posted by: greenwombat at May 18, 2006 12:41 PM

wu 1.5 mile run
CFWU x 2

Subbed bar dips 3:1 for ring dips. SDHP @ 95#.

5 rds = 21:41

Bar dips broken and slow. Thought they'd be easier after the 300 dip wod a couple weeks ago.

Comment #121 - Posted by: ScottH at May 18, 2006 12:47 PM

Reed: If you heat the PVC you can bend it to create the curvature of a ring, or near to it. Use nylon webbing for the straps.

Justin: Why would you be so offended because someone holds a different view from yours? I would think that you, being professedly somewhat left of Coaches political view, would be more tolerant. Especially on a site with so much excellent content provided free of charge. You don't even have to look at the comments to get the WOD or Message boards. Essentially, your participation is entirely voluntary. Intolerance for others' polticial and social views is a trait exhibited by tyrants, not professed liberals. The only time I've seen Coach respond personally is when he, not his views, are vociferously attacked.

Comment #122 - Posted by: Delaney at May 18, 2006 12:48 PM

Nylon webbing... What is that, and wear can I buy some? SeanL suggested tie down straps. Hopefully I can find it all at Home Depot or Menard's? Thanks for the help everyone!!!

Comment #123 - Posted by: Reed at May 18, 2006 12:59 PM

Substituting 3X bar dips.


Tyler! Where are my rings???

Comment #124 - Posted by: Tommy A. at May 18, 2006 1:00 PM

bwt 190
10:55 as rx'd
finally got a set of rings and enjoyed every minute of not having to triple the reps

Comment #125 - Posted by: Dave at May 18, 2006 1:00 PM


I’ll be sure to let Annie know that we’ll be expecting one less visitor.

I’ve given exposure to libertarian/conservative ideas and a place for anyone to respond to them. What you see is Jackboots and Asshats, intolerance, divide, ruin, demolition, and rust, but “fitness content second to none.” Wow!

I hold the same methods of intellect, and standards of virtue, for thinking about “fitness” that I do for “politics”.

These methods and standards led to classical liberalism or libertarianism in one domain and CrossFit in another. Were you to offer reasoned response or inputs on my politics we might better find out who among us is confused – or worse.

Your characterizations of my culture are bigoted, defamatory, and ridiculous. It seems unlikely that you’ve given even fleeting thought to any of the issues that we’ve put forward on the rest days. You don’t have enough respect for my views to entertain them but through exaggerated and juvenile imagery of violence and decay.

The reason you are not coming to HQ is that I’m not “fitting in politically” with your tightly bound standards for political correctness - to use your curiously revealing phrase.

In the spirit of being inclusive, I’d like to trade filters with you: If you avoid every fourth day at you’ll miss most of the politically incorrect stuff. Now, how do I find the good content on DD? (Just kidding)

At least Tristram is fun/funny.

Comment #126 - Posted by: Coach at May 18, 2006 1:15 PM



5x 12 reps of 100lb sumo deadlift high pulls
24 reps of regular dips

Comment #127 - Posted by: Jason at May 18, 2006 1:20 PM

85 lb. sumos, then to 75 lbs on round 3 and thereafter.
Bar dips (triple)

Comment #128 - Posted by: Rick M. at May 18, 2006 1:25 PM

8:32 (but I'm a cheater - did regular dips instead of ring dips - no rings!)

Comment #129 - Posted by: Baxter at May 18, 2006 1:36 PM


subbed 3x regular dips for ring dips; however, failed to read the WOD carefully and thought the rx was for 10x ring dips and consequently did 30x regular dips. Will punish myself appropriately tomorrow.

All sumo sets done unbroken, dips as follows:

Set 1 - 30
Set 2 - 20/10
Set 3 - 10/10/10
Set 4 - 15/15 (had to wait for dip bars)
Set 5 - 15/10/5

Followed up by leg workout and 20 minute run on treadmill. Felt good today.

Thanks Coach!!


Comment #130 - Posted by: Sam_M at May 18, 2006 1:37 PM

95 lb sumos for all five rounds.

36 gravitron dips broken up into 12-12-8-4 for all five rounds.

1 - 2:00
2 - 2:30
3 - 2:50
4 - 3:00
5 - 3:00

Did 1500 m row afterwards

BW 310. No comparison to previous mark

Comment #131 - Posted by: Stuart R at May 18, 2006 1:38 PM

As RXed.

Total time: 6:11

R1: 0:24, 0:23; total: 0:47
R2: 0:29, 0:34; total: 1:03
R3: 0:33, 0:47; total: 1:20
R4: 0:40, 0:59; total: 1:39
R5: 0:34, 0:48; total: 1:22

Rounds broken as follows:
R1: 12, 12
R2: 12, 9-3
R3: 12, 6-3-2-1
R4: 8-4, 5-3-2-2
R5: 8-4, 5-3-2-2

Fun workout!

Expected to get this in about 10 minutes so was pleasantly surprised when i check the time.

Did an hour of MMA then an hour of JKD drills and sparring about an hour after this workout.

Comment #132 - Posted by: john v. at May 18, 2006 1:39 PM

27 y/o 170 lb 5’10” approx 12% bf
Bergener Warm up, a to a squats: 10-10-10, regular dips: 5

55lb Sumo DL HP: 12-12-12-12-12
Ring Dips: 4,6,2,4 - 6,5,1 - 5,3,4 - 4,2,4,2 - 4,2,2,4
Time: 21:04

Comment #133 - Posted by: Sesoku at May 18, 2006 1:43 PM


5 Rounds
12 x 75# SDHP
24 bar dips

One month doing CrossFit. First time doing SDHPs. I appreciate the video & slide shows. These WOs stay fresh, never boring and always challenging.

Comment #134 - Posted by: Daws at May 18, 2006 1:48 PM


Modified cfwu x3 -dips
3 x 10 95lb front squats/overhead/back
3 x 33 situps
3 x 12 125lb back extensions (machine)
3 x 10 pull-ups

5x12 95lb SDLHPs
5x12 bar dips


time to move up to the 3:1 ratio

Comment #135 - Posted by: Dave at May 18, 2006 1:49 PM

Took it easy today

neck injury from soccer

10:17 5 rounds of
12 65# SDHPs
12 bar dips

Comment #136 - Posted by: SteveMD at May 18, 2006 1:50 PM

Age:42, Wt:177, Time:12:04

Sumo lifts: 75#
Ring dips: Did first 6 with no assist, but the remainder were assisted using small foot stool behind me on which I rested my feet. This may be more of a ring pushup, but it allowed me to get used to doing dips on my newly made rings.

Finished up workout with CFWUx2 (incl. 15 ring pull-ups), 1 mile on TM (10:31), 18 ring-dip negatives, and some pilates exercises.

Comment #137 - Posted by: Donald E at May 18, 2006 1:51 PM

W/respect to Justin's post (#105)...

Is there anything in this world that is more idealistic than the idea of giving something valuable away for free? Of being involved in a community that flows from the collective rather than the dictator?

A true right-wing tyrant (which you seem to be implying that Coach is) or right-wing group would never participate in something given away as freely as CF is.

Comment #138 - Posted by: Matt G. at May 18, 2006 2:00 PM

7:20 as rx'd

Comment #139 - Posted by: TFW at May 18, 2006 2:06 PM

Anyone know a good place to buy rings and kettlebells?? Mucho thanks

Comment #140 - Posted by: Kawika at May 18, 2006 2:14 PM

As Rx'd: 9:38

Comment #141 - Posted by: Sailorcrew at May 18, 2006 2:30 PM


Comment #142 - Posted by: Daniel at May 18, 2006 2:33 PM

for Reed comment #122

nylon webbing (or tubular nylon) can be purchased at most serious outdoor or climbing shops/stores (I got mine at REI). Plan for about 15 feet for each ring (30 ft total). I have a great "recipe" for homemade rings, and they work great. Hit me with an email if you want it. I would love to take credit for the idea, but I gotta give props to the Navy.

Comment #143 - Posted by: Robert@FtCarson at May 18, 2006 2:33 PM



Comment #144 - Posted by: peter h at May 18, 2006 2:34 PM

Didn't exactly wreath myself in glory on this one - 14:19 as rx'd. Showing the effects of Angie followed by Fran (missed my rest day). The good news is that I'll do better next time.

I love Justin's post. His is the archtype leftist whining about intolerance, while displaying a breathtaking irony by being intolerant. Rock on Justin! Oops. I mean, go away commie - we hate you.

Comment #145 - Posted by: MikeT at May 18, 2006 2:35 PM


5 rounds

95 lb. sumo deadlift high-pull
36 bench dips (no rings)

Comment #146 - Posted by: DC Steve at May 18, 2006 2:39 PM

8:50 as rx'd

With arms bleeding from ring-bites.

Comment #147 - Posted by: Rett at May 18, 2006 2:41 PM

Kawika (139)

Try for a set of Tyler's rings.


Comment #148 - Posted by: Sam_M at May 18, 2006 2:42 PM

sub ring dips for regular dips


Comment #149 - Posted by: Deli at May 18, 2006 2:48 PM


95# sumo deadlift high-pull x 5
Sets 1,3,5--36 regular dips
Sets 2,4--40# weighted dips 12 reps

Comment #150 - Posted by: Scott Becker at May 18, 2006 2:58 PM

11:15-reg. dips on dip bars x 36. 95# SDLHP. BTW-203#

Comment #151 - Posted by: REEBS at May 18, 2006 3:05 PM

subbed 3X dips,
95# SDHP

Comment #152 - Posted by: el Flaco at May 18, 2006 3:10 PM

Subbed 3:1 regular dips
Time: 12:26

Comment #153 - Posted by: Breck at May 18, 2006 3:22 PM

8'09"- as Rx'd -- Good WOD

Comment #154 - Posted by: Ian Carver at May 18, 2006 3:24 PM

subd 55# weighted dips no rings

Comment #155 - Posted by: Dbanks at May 18, 2006 3:28 PM


Did 15 reps on the first two sets of the high pull. Next time I'll pay attention to what's on the page.

Sub'ed 30 lbs in the weight vest and did bar dips. Very shallow dips at the end.

Comment #156 - Posted by: Neil at May 18, 2006 3:29 PM

Group Moffett

2 rounds:

100 meters lunge
Pushups, 25 reps
Sprint 100 meters

100 meters lunge
Pushups, 25 reps
Sprint 100 meters

At the end of the two rounds run 800 meters. Total time: 16:48:17

Comment #157 - Posted by: Adrian D at May 18, 2006 3:37 PM

9:33 (:57; 1:57; 2:37; 2:12; 1:50)
All sdhp unbroken; all ring dips except first set broken.

Comment #158 - Posted by: Patrick at May 18, 2006 3:44 PM


Maybe you need to re-evaluate your thinking before submitting a post such as you did. You are being close minded and as such, if people don't think like you do, don't smell like you do, and don't look like you do, then they are in the wrong. I think that is the same thought process that brought on racism and many instances of genocide in our history and current times. Once again, all thanks to being close minded and not taking the time to think over another persons point of view or ideals.

I am a conservative Republican. I gather that Coach is as well as are many other people on this site. I also am not naive enough to beleive that every right wing view point or ideal is really a great idea. In many areas and ideals, I lean to the left. I am open minded to both sides of the argument- it keeps me balanced and informed. I may not necessarily agree with everything Coach does. Coach may believe Elvis is alive and living on the moon. Silly, I agree, but I wouldn't go bashing him on his own website and boycotting the thing he gives (gave) to us for free - Crossfit, health, and well being.

Having lived in left wing heavy Santa Cruz for many years, I am also very aware that there are most likely more than a few people working out at CFHQ that do not share the same ideals and view points as Coach and others in the CFHQ family. The difference between them and you is that they listen, think it over, agree or disagree in good nature, and go on to doing what makes them a family. They realize there are some things in life that aren't worth the hassle of allowing to get in the way of a common bond. I have many very close friends who are way more left than I am, but it doesn't matter when we get together and enjoy each others company. I could care less where a person stands politically, as long as they don't attack me personally for my views.

Coach's postings are not meant to offend or sway a person one way or another. It is up to the reader to draw their own conclusions, interpretations, and adopt or reject the ideals presented. More than anything, Coach gives us something to think about and look at from a different perspective. Heck, half the time I think he posts political commentary on days off just to keep our blood pressure and heart rate high!

If Coach has the desire to post his ideals here, then who are we to bitch - it is his website after all and this methodology is given to us for free. You can either slough the junk you don't like off and get inspired by the WOD or if it is so vile and offensive to your moral nature you can go away and do your own thing. I am sure your close minded ideology won't be missed.

Comment #159 - Posted by: Ian Carver at May 18, 2006 3:47 PM

#97 Chris, thanks. Of course it's simple and i never thought of it. I have some Iron Woody bands cause I suck at pull-ups. Now all I need is the rings...Tyler.

Comment #160 - Posted by: Kurt at May 18, 2006 4:12 PM

As Rx'd BW 130lbs 14:33

The SDLHP were harder than the dips! Would have never thought that but I do the ring dips and have never done the SDLHP.



Comment #161 - Posted by: Carl at May 18, 2006 4:25 PM

As written...5:59.33

Comment #162 - Posted by: Mel Jenkins at May 18, 2006 4:25 PM

Hey, it's not a rest day. Save the diatribes. Coach took a good natured shot at Tristram and opened the floodgates. Stick to times and weights and Chuck Norris on WOD days.
12:06 with regular dips. Ass kicked.

Comment #163 - Posted by: groon at May 18, 2006 4:30 PM

as rx 26:15

Comment #164 - Posted by: Parksurg at May 18, 2006 4:31 PM

CFw/u, minus dips
As Rx'd


Have a good day, folks!

Comment #165 - Posted by: Mark Sampson at May 18, 2006 4:34 PM

10:26 as rx'd.

Almost three weeks off of upper body movements really took it's toll. I was reduced to doubles on the last set of ring dips. Phooey!

Comment #166 - Posted by: John Seiler at May 18, 2006 4:37 PM

I have used my home made rings several times and I believe that at 275#'s they have been tested. Go to Home Depot. Go to the electrical section and look for PVC conduit, the stuff rated for burial (mine was a grey color). Find the pieces that form the 90 degree elbow (it already has a slight curve). Pick the size that fits your hand, I think I bought one and a quarter inch. Now go to the area where they have the rope and buy some braided nylon rope and look for the caribiner like spring tension links rated for 200#'s each. You should also pick up some tie downs that use the friction style clamps so you can fine tune the height. Thread the rope through the PVC, tie it off in a knot and leave a loop. Put the quick link on and make a loop with the tie downs and click the rings on. I also carry two long pices of rope for going over trees branches and goal posts. All of this should be less than $20.

Use the cost difference between these rings and professional ones to buy chocolate milk- or beer. Just don't mix the two.

Comment #167 - Posted by: Kegger at May 18, 2006 4:38 PM

65lb Sumo Deadlift High Pulls
Jumping ring dips

Comment #168 - Posted by: Krista J. at May 18, 2006 4:39 PM

Rx'd: 9:23

Comment #169 - Posted by: rick ihrie at May 18, 2006 4:46 PM

3 rounds of
10 Pullups
10 Ring Dips
10 95lb Sumo Dead-lift High-pulls
10 95lb Thrusters

9:15. Felt the best I have in months. This workout was a lot of fun.

Comment #170 - Posted by: WhiskeySean at May 18, 2006 4:49 PM

to Justin

Only a Democrat would complain about something that is free.

Comment #171 - Posted by: bridges at May 18, 2006 4:53 PM

4:32 as rx'd

Comment #172 - Posted by: Kris Kepler at May 18, 2006 4:54 PM


Five rounds for time of:
97 pound Sumo deadlift high-pull, 12 reps
24 Decline dips

All high pulls above chin. Focused on complete arm lockout on dips.

Comment #173 - Posted by: Alfie at May 18, 2006 4:54 PM

so I tried Mama Fran, inspired by Joe H., never having done Fran or Auntie Fran before.

12 97 lb thrusters
12 ring dips
12 97 lb SDLHPs
12 ring pullups, dead hang

Only got through 2 rounds in 13:08 before I had to leave the house, will try full 5 rounds tomorrow.

Comment #174 - Posted by: Josiah at May 18, 2006 4:57 PM

Honestly, I gave up on the Rest Day reads (for the most part) months ago. Among other things, I find them tiring and the notion of researching and responding intelligently to every Right of Center article is not worth my time, investment vs.. reward is just not there. I commend you on your thoughtful insight into fitness. That was the reason that I found Crossfit online and why I have sought out the affiliates and attend regularly (hence you will find few of my posts on the WOD comments). I find the notion of community noble and novel in the websphere and the fitness world. It is the division of that Community by way of the monotonous drumbeat of politics that I find repugnant. Now, I am rehashing old news, but I still see fitness and politics separate. When I read the paper or some political thought, I am not doing the same thing as going to the gym (different time, place and purpose).
Although I never saw or signed a contract, I wrongly assumed that fitness was fitness and was a fitness site. I have been to your gym in Santa Cruz and did not speak of politics nor did I hear politics mentioned. Based on the online presence of politics, I am unsure as to what I should assume at the gym should I go again, not sure what to expect. I know your view on fitness are well represented and preached at your gym, I don't know about the political side of Crossfit (the other 25% of, not sure it is worth finding out.
Perhaps I misinterpreted your comments when you said:
"Tristram #19,

After seeing our lefty friend's inability to respond intelligently on the singular concept of reducing taxes to increase revenues on 060516, I'm worried that even figuring how to get to San Diego would be stupefyingly (sic) complex."

It sounds to me like an un-invite to those of different views (am I reading too much into the Democrat bashing?). Based on the drumbeat of Conservative views that pounds loudly on Rest days; based on today's WOD comments (hijack, my apologies to the athletes on a non-Rest day), I assumed that I would not be welcomed based on my different views of politics. The last thing I would like to do is pay my money for a seminar and spend any time listening to a Right wing rant, regardless of the quality of the reasoning. Just as I'm sure you would hate to go to a Cato Foundation get-together and find Al Gore yabbering on about the Environment and how he invented the internet . Fundamentally, it is a lack of trust, based on my assumption that politics and fitness are separate and the online practice of them being together (which it has become clear that they are at I don't know what to expect in your gym in terms of political speech, I do know what to expect in terms of fitness.

As to the finer points of "bigoted, defamatory, and ridiculous", this has been my opinion of the sources and the articles presented on Rest days for the last year or so (yes, this is a generalization and perhaps unfair since I am not listing specific sources). I appreciate and applaud the spirit of inclusion as stated above, I just have not felt it on the Rest day posts and the spirited dismissal of contrasting views by "the community" (i.e. " Go get 'em Coach"). I know I am not alone in my impression of Coach's politics, both in conversation at the affiliates and from e-mails I received today by those who share my observations but do not feel that they can speak out. Perhaps silence is what is desired, I hear the invitation to speak but have not heard a kind reception to the lone voices.

As to my intolerance. My intolerance would be send Coach out of my house. I am just not going to be entering into his, that is not intolerance, that is having the sense to not showing up where you feel unwelcome. And yes, there is a difference. His house on the internet has few (or no walls), his house (gym) in Santa Cruz does, hence I am still posting until asked to leave.

As to the filter invite, I've already taken you up on your offer for the most part. As to DD and useful content, consider it a "left mouse click + ALT-Left arrow key" Tabata workout. But there are a few gems in there just the same. Baby/Bathwater

Comment #175 - Posted by: justin at May 18, 2006 5:04 PM

205 lbs BW
5 rds as rx'd
95 lbs sdhp
180 bar dips (no rings 3rd set jumped on my back)

Comment #176 - Posted by: TLow at May 18, 2006 5:04 PM

Tweaked my back during the 3rd set of SDHP's and called it a day. 1st WOD I haven't finished this year, I'm pretty bummed about it.

Comment #177 - Posted by: Redding Mark S at May 18, 2006 5:13 PM


Then Connor and I did Spic & Span Fran.
Jeff 95# 12:00
Connor 55# 13:00

Comment #178 - Posted by: Jeff at May 18, 2006 5:19 PM

bw: 181

as rx'd: 7:47

Comment #179 - Posted by: Rick510 at May 18, 2006 5:19 PM

5:58, gotta love that old blood taste.

Comment #180 - Posted by: dan colson at May 18, 2006 5:24 PM

bw 181

time 5:44

as rx'd

last set 2 sets of ring dips broken.

Followed with
5 sets of 10 pushups on rings

Comment #181 - Posted by: damian at May 18, 2006 5:25 PM

20:06 as rx'd

Ring dips performed on a home made pair of rings. Ring dips are tricky but I would rather do 60 ring dips than 180 bar dips :)

Comment #182 - Posted by: Andy W. at May 18, 2006 5:30 PM

16:07 95# sumos 2x bar dips. Plus 12 more sumo's for fun.

Comment #183 - Posted by: SJV at May 18, 2006 5:31 PM

Jen: Sub 53# & 3x Bench Dips 8:52
Paul: 10:11

Comment #184 - Posted by: Paulf at May 18, 2006 5:37 PM

Kegger (post #166)

That is almost exactly the way I built my rings (using PVC conduits, nylon rope). I looped mine around my I-beam in my basement. Works great! I guess great minds think alike or we are both in trouble. :)

Comment #185 - Posted by: Andy W. at May 18, 2006 5:41 PM

7:30 as rx'd

Thought I was going to be initiated by Pukie the Clown, but sadly no. Oh well, maybe next time.

Hey Justin, I have some vagisil in the car if you need some..."politics", what politics? Just do your WOD and shut up.

Comment #186 - Posted by: JRFJR at May 18, 2006 5:42 PM

90# fixed barbell for sdhp
bar dips, last 2 sets assisted

weak dips absolutely killed the intensity of this one

Comment #187 - Posted by: domer at May 18, 2006 5:42 PM


Scott Becker's Idea
95# sumo deadlift high-pull 5x12
Sets 1,3,5--36 regular dips
Sets 2,4--40# weighted dips 12 reps

I'm looking forward to getting my rings so I can see if 3 standard dips = 1 ring dip.

Scott- it always helps my time to go second.

Comment #188 - Posted by: Nate Beard at May 18, 2006 5:43 PM

WOD 5 rounds x 12reps of:
SDHP 95lbs
jumping ring dip

Comment #189 - Posted by: Dan C at May 18, 2006 5:45 PM

BW 206
5X(12 X 95 lb SDHP)+ (12 Assisted Ring Dips)

Dosis facet venenum - The Dose Makes the Poison

Comment #190 - Posted by: Allan at May 18, 2006 5:46 PM

Justin - The rest days, wether you agree with the contenet or not are a great concept. Imagine a community of fitness (GPP believers) that can think. Kind of seperates CF from the 'Musclehead' and 'Meathead' bodybuilding crowd that everyone laughs at.

#158 - "Heck, half the time I think he posts political commentary on days off just to keep our blood pressure and heart rate high!"

I love that, unfortunately if that were true the articles would have the opposite slant and the NYT would adore the 'Scary' Coach

Comment #191 - Posted by: dan colson at May 18, 2006 5:49 PM

First time posting on CF. Just started program one week ago. Five years of body building/strength training. I am looking forward to being a part of the CF community.

BW 190
AGE 40

85# --SDHL
As Rx--Dips


Comment #192 - Posted by: Chaplain Lewis at May 18, 2006 5:49 PM

4:51 as rxd.

Last two sets of dips broken into 7/5 and 7/3/2

Suprisingly my stomach wanted to rebel a bit about 3 minutes after this one. Didn't think that would happen today.


Comment #193 - Posted by: Cory K at May 18, 2006 5:55 PM

10:25 as rx'd. Guy out walking said "hey...that's a unique idea with the tree and the should market that!"

Comment #194 - Posted by: AndrewB at May 18, 2006 5:56 PM


Used 40lb dumbells and couldn't do any dips due to lack of equipment so I did close grip "tricep" pushups instead.

I'm not really going to be able to use this time in the future because I will finally be leaving this stupid hotel soon and will be able to use my home gym again :) However, I found my arms and shoulders burning like hell anyway when I was done.

Have a great day everyone!

Comment #195 - Posted by: Anthony Utah at May 18, 2006 5:57 PM

"I know I am not alone in my impression of Coach's politics, both in conversation at the affiliates and from e-mails I received today by those who share my observations but do not feel that they can speak out. Perhaps silence is what is desired, I hear the invitation to speak but have not heard a kind reception to the lone voices."

1. I do not recall Coach ever directly stating his politics. People are making ASSUMPTIONS about his politics. And you know what assumptions lead to. It's worth mentioning that most reasonable and intelligent people (and I include Coach in that group) are not "straight ticket" not only are people making a huge assumption to begin with, they compound it by further assuming that their initial impression indicates an across the board picture of Coach's beliefs.

2. People who are too gutless to actually step up and offer their opinions for public consumption (in the appropriate area...Message Board...or at the appropriate days) deserve exactly what they get. Which is to be unrecognized. If you're not willing to defend your opinions/beliefs, then why bother having them to begin with?

3. No one has a "right" to have their opinions well-received. They have the "right" (which IMO should be/is a "right" to be earned to some extent here at CF) to give them voice and have them heard/read. How they're received is, in no small part, a function of the audience they're being delivered to (and how they choose to express themselves).

I can't remember the last time that Coach gave an unsolicited/unprovoked comment on an off day discussion. This morning is a prime example...Tristam opened the door by implying that people of a certain political persuasion might not be welcome to a CF event. Which is about the most insane thing I've ever heard suggested. I've been lucky enough to attend 4 seminars...I don't recall ever being asked what my political leanings were. If Tristam (or anyone else from the left of the aisle) were uncomfortable...that's on them, not CF. No one makes you a victim (of whatever) allow yourself to be one.

And now, since this isn't a rest day and we're not on the Message Board...I'm finished.

WOD as designated...6:33.46

Comment #196 - Posted by: Matt G. at May 18, 2006 5:59 PM

5:59 as rx'd

in addition to starting on a variation of the paleo diet recently, what helped me most was the the realization that if one simply turns the rings out 180 degrees before "dipping", that pesky little metal thing on the old style rings faces away and thus doesn't tear up your tricep...duh!

Comment #197 - Posted by: RandyG at May 18, 2006 6:02 PM


Comment #198 - Posted by: Barry Cooper at May 18, 2006 6:04 PM

9:54 as RXed
Good times

Comment #199 - Posted by: eckel2845 at May 18, 2006 6:06 PM

Did the W.O.D. Sucking wind on the SDHP's my ring dips are getting better, first 2 sets all 12, then broke each twelve in two sets, 7 and 5.

Comment #200 - Posted by: Dave at May 18, 2006 6:07 PM

13:26, and just regular dips 5x12

Comment #201 - Posted by: davidp at May 18, 2006 6:15 PM

comments #41 and #70
Use 1" PVC pipe, cut into 26' pieces, heat in oven at about 350 for approx. 8-9 minutes. They will bend easily when you take them out. Use a 1" PVC coupler to couple them together where they meet. Use PVC primer and glue for this. Then drill a 3/8" hole vertically through the coupler and install a 3/8" screw eye to hook your ropes or tie downs. This is just a variation of what Keggar posted above, either will work. Only about 20 bucks invested.

Comment #202 - Posted by: Buck at May 18, 2006 6:17 PM


My only question is why did you "sic" Coach in Comment #174?


Comment #203 - Posted by: Mike Minium at May 18, 2006 6:20 PM


Fran 9:55
21-15-9, 95lb thrusters, pullups
10min jump rope, HSPU, 10min heavy bag
5 rounds 17:32
95lb sumo dl highpull, 36 bar dips
15min jump rope with double-unders and cross-overs



Comment #204 - Posted by: Kevin Rogers at May 18, 2006 6:22 PM

10:53 with 55#. Even at 55#, my lower back was not happy with the sdlhp.

Comment #205 - Posted by: Norma at May 18, 2006 6:25 PM

45lb db's, 1:1 bar dips
plus 4x10 bar dips, 100 situps after

Comment #206 - Posted by: Bohman at May 18, 2006 6:34 PM

BW: 192
WU x 3: Pullups, squats, pushups, sit ups, lunge
Five Rounds:
SDHP: Some straight through, some broken not sure of the count.
Weighted (20 lb vest) Bar Dips: Same as above.


Comment #207 - Posted by: ANB6 at May 18, 2006 6:35 PM

14:00 minutes. Used bar dips instead of rings.

Comment #208 - Posted by: John N at May 18, 2006 6:40 PM

13:58. Subbed 20 elevated push ups for each set of dips; no dip bars or rings. First set of deads was with 65# to learn the lift. The rest as rx'd.

Comment #209 - Posted by: rpo at May 18, 2006 6:45 PM

2nd CF workout...

-45# SDLHP (and they hurt at the light weight; someday when I 'grow-up' I'll be like the rest of you 95# monsters)
-reg. dips 5x12


Comment #210 - Posted by: SPB at May 18, 2006 6:55 PM

As Rx'd


sumo upright rows - unbroken

ring dips - broken

Comment #211 - Posted by: fireman_rick at May 18, 2006 6:57 PM

Diablo CF splinter cell workout. . .

Me - 7:50
(I'll let Rob post his own time lazybastard =D )

Did better on the ring dips than expected, but they still slowed me waaaay down (last set was completely singles).

Finished up carrying my sand bag with 167lbs of sand in it for 3:19 (10 laps in my back yard, don't know the distance traveled) BW: 195

Comment #212 - Posted by: J Jones at May 18, 2006 7:03 PM

95# sdhp
bar dips

Comment #213 - Posted by: BJAYD at May 18, 2006 7:03 PM

Thanks everyone for the home made ring advice!!! So I did the work of the day and it was the hardest thing ever. Please tell me those dips get easier with time. All the pullups have really hurt my ego, and the dips today smashed what was left of it!!! Can't wait for Friday's WOD.

Comment #214 - Posted by: Reed at May 18, 2006 7:05 PM

14:00 even

Had to substitute bar dips.

Comment #215 - Posted by: Deuce at May 18, 2006 7:14 PM

Time: 6:59 subbed ring dips with 20lb DB dips. Usually used 45 lb db but shoulders feeling very sore. Also rolled on the mat for 2 hours b4 I am completely wiped out

Comment #216 - Posted by: AJonusas at May 18, 2006 7:14 PM

10:32 ring dips assisted with foot on box. Since my time is better than alot (which it should NOT be), used too much assist!

Comment #217 - Posted by: Brandon D. at May 18, 2006 7:16 PM

Chris: 9:40 as Rx'd

I'm encouraging Julie (2 months post pregnancy) to lighten up a bit. Tonight she did:
5 rounds
1 minute rowing at her own pace
20 second static handstand.

Comment #218 - Posted by: Chris Jordan at May 18, 2006 7:23 PM


Comment #219 - Posted by: Chase at May 18, 2006 7:29 PM

some amazing times out there! 24:37 with 95lb sumo hi pulls and 24 bar dips per round. 10 min ellip w/u 14/14. hr max 172, hr avg 137.

Comment #220 - Posted by: kevin o at May 18, 2006 7:32 PM

time 12:30
sets of 20 regular dips broken after 2nd round.
My shoulders feel wasted after the thrusters.

Comment #221 - Posted by: tim.k at May 18, 2006 7:32 PM

sub 3:1 reg dips
36 dips a round is vicious, after first set, all dip sets broken

Comment #222 - Posted by: a noble at May 18, 2006 7:46 PM

just over 20. dips the killer, as always

Comment #223 - Posted by: Matt Townsend at May 18, 2006 7:52 PM


95lbs sumo pulls weren't so bad
Did 24 push ups per round. Yes, push ups.

Didn't want to think about the pushups:ring dip ratio. probably 3000:1

Comment #224 - Posted by: Brett_nyc at May 18, 2006 7:52 PM

bw:214, 39yo
SDHPs 12x95#
Dips: Bar assisted (2.4) 24 reps
5 sets

Thank you, Coach forthe great daily workouts. I don't feel qualified to be part of this community and rarely can finish a workout, much less perform it at the intensity/weight level proscribed. I am grateful for the program and look forward to building my fitness level.

Comment #225 - Posted by: JimmyLee at May 18, 2006 7:56 PM

as rx'd
36 bar dips/rnd

Comment #226 - Posted by: JackM at May 18, 2006 7:58 PM

5x(12x 65# SDHP; 6x bar dips): 14:00.

I'm still getting up to speed. Today I discovered new muscles somewhere between my gluts and the hamstrings. Um, thanks.

I don't see a large difference in tone between #22 and #105; the peanut gallery feels differently. I find it impossible to take blog postings insufficiently seriously.

Comment #227 - Posted by: Maurkov at May 18, 2006 8:00 PM

JM: 8:31 (sumo pullups unbroken)
DK: 8:57 (dips unbroken)

Comment #228 - Posted by: dk at May 18, 2006 8:01 PM

Just started this craziness :-)

2nd day and my legs and arms are killing me, I will take that as a good sign.

Comment #229 - Posted by: Jeff at May 18, 2006 8:02 PM


I'd like to invite you to our Training Seminar, July 15th and 16th in San Diego as my guest. You'd be treated like family.

It would be a great place for you to meet other CrossFitters without risking the trip to Santa Cruz.

We would expect that you'd find the visit, let's say, illuminating. You won't be able to miss the fact that most of us are simultaneously very comfortable holding less than wholly popular views on politics and fitness and perfectly tolerant of those chained to "approved" doctrine. (Conservatives are a whole lot less scary in reality than in pop mythology.)

Finally, I miss the point of your "sic" in "stupefyingly (sic) complex". Does your dictionary not contain the word? (My OED and Webster's Third do.) Did I misuse it, or is it on some unapproved word list?

Comment #230 - Posted by: Coach at May 18, 2006 8:03 PM

recuperating from a broken clavicle. I could do the Sumo lifts, but only did 50lbs for the five rounds. Didn't feel too bad, but could definitely feel the strain on the collar bone. I cannot do any dips at all. Still way too painful. Did a number of other exercises seeing what felt ok.

Before the lifts did a 10k run, in preparation for the Mud Run at Camp Pendelton in June. 40:32 not too good for me.

Comment #231 - Posted by: Ken Davis at May 18, 2006 8:07 PM

Some interesting thigs going on. All I think I will add is:
I disagree with most of the political voices/ commentary here.

I have been to two certs, and been welcomed like family. In fact in February, I got to talk some politics with Coach at lunch. I would say he is rather strong in his views,but pleasant with someone not on the same page.

I think there are a lot of people who are put off by the conservative side of CrossFit, and Matt G is right, they need to speak up if that is what they feel, or dont complain.

As for me, I live in DC, and spend enough time around thinktankers to want to pretend to be one.

Comment #232 - Posted by: tombrose at May 18, 2006 8:14 PM

team tikrit:
mfbunch: 7:47, sets 65, 75, 85, 85, 95; thought i skipped a set so i did an extra ended @ 8:48-will go as rx'd if this comes up again
joeyd: 7:31, as rx'd

Comment #233 - Posted by: mfbunch at May 18, 2006 8:26 PM

Tom, thanks for putting in your $0.02, particularly the information about your experience at the seminar.

It's definitely important for people of all points of view to express their thoughts. Critical to that is to do so in an intelligent and respectful manner. Lately too many off-day threads have devolved into what amount to playground fights. To that end, might I suggest:

1. Avoiding language that you KNOW is going to set off people on the other side of the fence.

2. Refrain from 5,000 word diatribes/editorials; you're not writing a newspaper column. Offer a well-thought and concise opinion. Expand on it (if necessary) as further discussion warrants.

3. Citing 50 questionable/fringe sources does not strengthen your just makes you look like a nut with way too much extra time. Recognize the difference between a partisan source and a fringe source.

Comment #234 - Posted by: Matt G. at May 18, 2006 8:41 PM

Sub 3:1 bar dips
36 bar dips broken every set
someone jumped on the dip machine in the middle...messed up my concentration.


Need to up the mental intensity...Not happy with myself with this workout either :(

Comment #235 - Posted by: Huff at May 18, 2006 8:42 PM

CFWU x3(ball push-ups for dips)


Subbed 3 bar dips per ring dip... really need to get some rings! Probably could of shave 3 or 4 minutes. Form was kinda sloppy. Working on engaging my hamies to fire out of the down position. That way I keep the pressure off my knee.

Good job Steve HB! You kicked ass this past weekend!

Get some, Go again!

Comment #236 - Posted by: DJ at May 18, 2006 8:47 PM

60, bwt 283.
Dips on incline machine--too easy--much to my surprise. Sdl w/45 lbs--also too light. Got a decent heart rate, but that's about all. I'll figure out the right weight one of these days--then on to rx.

Comment #237 - Posted by: peejay2 at May 18, 2006 8:50 PM

8:54 as rx'd

Sumo deadlifts high-pull = FUN!!!

Comment #238 - Posted by: freddy OWMA at May 18, 2006 8:50 PM

Definitely starting conservatively...SDHP with dbs 12# ea.; dips 12 per round assisted w/toes on floor, hands on chair backs. The home gym is not very highly evolved yet, nor am I in my fitness. I feel like I am working at high intensity, and the weights/techniques challenge me to the point of needing to break sets, but it is hard knowing how far I have to go sometimes. Time was 9:15...just got to keep on working, and ezpect times to go up when I am more able to do the full exercises, then down again as I get more fit.

Comment #239 - Posted by: SEC at May 18, 2006 8:55 PM

30min eliptical
wod sub rings with bar 36x
otherwise as Rx 13 min.

Comment #240 - Posted by: Rick at May 18, 2006 8:55 PM

Most kind of you on the invite to San Diego. I am genuinely a bit intimidated by the political climate, but am most open to the somatically related aspect of the weekend. I will arrange my calendar to take you up on your generous invitation at the risk of being invited into the lion’s den for a pleasant evening meal. I did not see a Presenter under the topic of Politics, World Events or Rest days (Kettlebells could be considered world events, as with the O-lifting but I think they are safe) so it sounds like can be of value and of interest. Please let me know of the details.
My deepest apologies to you for the misuse of “sic”. I take full responsibility for relying on the validity of Microsoft spell checker, I do know better.
Is Crow zone friendly? Do the feathers count as carbs?

Comment #241 - Posted by: justin at May 18, 2006 9:09 PM

As Rx'd, 6:19

Comment #242 - Posted by: dammit at May 18, 2006 9:40 PM


Nothing to write home about. Had to use more and more assist on the ring dips as the rounds went on.

Comment #243 - Posted by: John Elstad at May 18, 2006 9:57 PM

As Rxed
40kg BB for SDLHP
Ring Dips

Comment #244 - Posted by: Adc (XfitSydney) at May 18, 2006 10:08 PM

10:58. 2 x 22kg DB for SDLHP. No ring - 1:1 bar dips with 24kg backpack. Some sets broken.

Comment #245 - Posted by: John B at May 18, 2006 11:14 PM

6:39 as rx'd
First time using rings with a WOD. LOVE IT!!!!

Comment #246 - Posted by: Travis_r at May 19, 2006 12:04 AM

6:34 as rx'ed

Comment #247 - Posted by: MurphIZ at May 19, 2006 1:09 AM

Ring dips from full extension to hands to nipple line. SDHP's from floor to mid-face. BTW=152.


Soundtrack: Slayer.


Comment #248 - Posted by: Dan Silver at May 19, 2006 1:47 AM

24 single dips

No assist machine on dips so could only muster a 2:1 ratio vs. rings. Feel like I pussed out. However, I've been working out 3/4 days a week for the past year and have never been as sore as I am right now after just starting CF (3rd WOD ever). This is awesome.

Comment #249 - Posted by: Chris R at May 19, 2006 3:35 AM

15:15 dips 36X5

Comment #250 - Posted by: Junior at May 19, 2006 4:12 AM

11:48 as Rx'd

Comment #251 - Posted by: Tom O at May 19, 2006 4:38 AM

46 y/o
CFWU-dips x 3
5 rounds of
90# sumo DLHP
12 Bar dips
Finished with 3x5 Standing AB wheel rollout.

Comment #252 - Posted by: Hampton at May 19, 2006 4:48 AM

To me, the dissent that might exist between Crossfitters with differing Weltanschauung is further evidence of the beauty of Crossfit itself. It is the rare place where many of differing race, creed, nationality, religion, age, and the like--can unite in fitness. So I applaud Justin and Coach in their exchange, and resolution.

And I'm not talking about some "Triumph of the Will" type of "fitness archetype"--just plain functional fitness that is allowing fathers and mothers to carry their young ones longer, LE officers and Military Brothers to survive tough engagements, and our grey wolves the ability to enjoy a quality of life beyond their years. For others like me, it is just "fitness as sport."

As a relatively new Crossfitter, I find this refreshing. Thanks!

Comment #253 - Posted by: Erik at May 19, 2006 4:58 AM

I know its not a correct sub, but subbed bar dips for ring dips strait up.


Comment #254 - Posted by: Grande at May 19, 2006 5:11 AM

Soundtrack is ALWAYS SLAYER

Comment #255 - Posted by: tombrose at May 19, 2006 5:46 AM

one day behind on this one

subbed #40 DBs
and 50 push ups

~15 minutes


Comment #256 - Posted by: Murph at May 19, 2006 6:00 AM

BW 155
6:46 with substitutions
sumo dl high pulls 55lb x 12
bar dips x12

Followed with 5 rounds of pushups and situps

Comment #257 - Posted by: stephenie at May 19, 2006 6:01 AM

12 bar dips per set

Comment #258 - Posted by: JPF at May 19, 2006 6:14 AM

subbed 45lb. dumbbells
36 bar dips

Comment #259 - Posted by: barry weidner at May 19, 2006 6:25 AM


Subbed parallete pushups for ring dips (don't have rings set up yet)

Have not attempted a WOD (or any decent workout for that matter) due to work-related issues. It feels good to be back.

Comment #260 - Posted by: cjones at May 19, 2006 6:49 AM

Shawn- 17:30
Steve- 18:35
did regular dips 3:1

Comment #261 - Posted by: ShawnC at May 19, 2006 7:19 AM

70 lb sumo
2:1 ratio for bar dips (could not manage 3:1)

Comment #262 - Posted by: j rushton at May 19, 2006 7:49 AM

17 mins.

Did not have rings, so I used a regular dip bar.

Warmed up with a few games of one on one b-ball.

Comment #263 - Posted by: West at May 19, 2006 7:49 AM

16:40 with 75lbs.

Comment #264 - Posted by: Chris B. at May 19, 2006 8:02 AM

3xCFWU minus dips

Sumo high pulls w/ 75lbs
subbed 36 regular dips for each round


Comment #265 - Posted by: Nick D at May 19, 2006 8:13 AM



Comment #266 - Posted by: Katie Jo at May 19, 2006 8:17 AM

5 rounds:

95# sumo deadlift high pull x 12
parallete dips w/feet elevated x 36

All SDHP unbroken, all dips broken after round 1


Finished 10 minutes ago and going back for more...either Angie or snatch practice (maybe both?)

Comment #267 - Posted by: kramer at May 19, 2006 8:29 AM

75# with 30 # vest on


Comment #268 - Posted by: Hooger at May 19, 2006 8:29 AM

BW: 170

Sumo high pulls w/ 70lbs
subbed 24 regular dips for each round


Comment #269 - Posted by: willski at May 19, 2006 8:37 AM

14:53 sumo's as rx'd ; ring dips were assisted, used a band (blue elastiband)
as always, tougher than it appears!

Comment #270 - Posted by: vcsnover at May 19, 2006 9:36 AM

11:10 no rings, sub'd with 40lb dumbell

Comment #271 - Posted by: DJD at May 19, 2006 9:46 AM

1 mile @7.5

5 rounds
12x 70lb barbell
12x bar dips

went for speed did it in aout 10-12 minutes. Fun workout. Finished up with some tricep extensions and barbell curls to keep the ladies lookin. Check me out!

Comment #272 - Posted by: James W. at May 19, 2006 9:52 AM

WOW!! That was fun!

Five rounds for time of:
65 pound Sumo deadlift high-pull, 12 reps
12 dips (first set unassisted, second and third assisted)


Thought I should have done better on time but the first set of dips being unassisted took a lot out of me I think. That was the first time that happened.

p.s. about 30 min later I am sitting at lunch and staring at my very tasty looking Gyro sandwich, thinking man I am hungry, however, I can't seem to pick up my arms. LOL that sucked I felt like a complete fool when I had to watch it sit there for a while till my arms recovered.

So, maybe I had too much fun huh?


Comment #273 - Posted by: JFG at May 19, 2006 10:08 AM

5 Rounds of
12 sumo high pulls
12 bwt. dips (broken to mostly sets of 4)


Comment #274 - Posted by: Dan H. at May 19, 2006 10:25 AM

CFWUx3 less dips

Five rounds for time of:
65 pound Sumo deadlift high-pull, 12 reps
36 Bar dips

Total time = 16:31

Notes: SDHP done with 45, 55, 65x3
Bar dips were done with 40#, 80#x3, 100# assist during sets, but to full depth.

Comment #275 - Posted by: Nicholas in SA at May 19, 2006 10:45 AM

As rx'd


Comment #276 - Posted by: Shawn B at May 19, 2006 10:56 AM

17 min

95 lb

bar dips

Comment #277 - Posted by: Mike R at May 19, 2006 10:58 AM

As RX'd.
rd 1: 1.19 (12; 6,6)
rd 2: 1.47 (8,4; 6,3,3)
rd 3: 2.10 (8,4; 5,4,3)
rd 4: 2.24 (8,4; 5,3,2,2)
rd 5: 1.59 (9,3; 6,3,3)

Comment #278 - Posted by: Mike_h at May 19, 2006 11:14 AM

5 rounds of:
12x 85# SDHP's
12x bar dips

Comment #279 - Posted by: Brandon B. at May 19, 2006 11:15 AM

16:20 as Rx'd

Comment #280 - Posted by: Jeff A. in Green Bay at May 19, 2006 11:46 AM

Wanted to post my time for future ref. - well not really 16:10 w/24 dips station dips/round.

Then I though that I had strayed into a "Rest Day" discussion, which I had made a vow to myself to stay out of. Nothing "wussy" about that, I just see labels and lines as anything but critical thinking or constructive. These seem to form the bulk of the discussion replies and I'll take a pass on that.

It would be interesting to see a bit more balance in the choice of articles. Something like a piece on Big Sugar for example.


Comment #281 - Posted by: Chris in Ottawa at May 19, 2006 12:03 PM

With a 1:1 ratio on rings/bar dips, I finished in 12:17. The high sumo's were more difficult than I thought; my first two sets were unbroken, but I split the remaining 3 in half. All dip sets were unbroken.

Comment #282 - Posted by: tom diehl at May 19, 2006 1:23 PM

5:27 as Rx'd. Full ROM with standard quarters to the ground. Need to buy me some bumper plates...

Comment #283 - Posted by: Rob Moss at May 19, 2006 2:02 PM

6:58' as written. Will catch the OH squats later today.

Comment #284 - Posted by: Scott H at May 19, 2006 2:37 PM

as written 7:03

Comment #285 - Posted by: DavidE at May 19, 2006 2:45 PM

Did this one this morning.

Round 1- 1:55.44
Round 2- 2:30.48
Round 3- 3:18.63
Round 4- 3:37.66
Round 5- 3:21.11

Did 95# SDHP each round as required
Did 36 bar dips each round, broken sets. Some 18's, mostly in 9's, and a few 12's. My triceps are toast.

After doing crossfit for about 4 weeks now, I feel like my cardiovascular fitness is much improved. Thanks, Coach! Keep the tough workouts coming.

Comment #286 - Posted by: Ian at May 19, 2006 2:57 PM

Forgot to post my total time: 14:43.32, sorry.

Comment #287 - Posted by: Ian at May 19, 2006 2:58 PM


Comment #288 - Posted by: Rob Barnum at May 19, 2006 3:17 PM

Approx. 20mins as RXd, with several interruptions from the kids.

Comment #289 - Posted by: Brian M. at May 19, 2006 3:22 PM

Anthony (BW=180)
12 Power Cleans, 95lbs
12 Ring Dips
5 Rounds for Time

Time: 11:24

Comment #290 - Posted by: Anthony B at May 19, 2006 3:23 PM

Did this one as prescribed. No stopwatch, though, so I had to go by the wall clock. I think I finished somewhere between 7:30 and 8:00.


Comment #291 - Posted by: TK at May 19, 2006 3:39 PM

Did the work out today, Friday at work. Time was 10:45 with three sets of extra dips. Didn't read earlier posts regarding 3X dips without rings. Will do more next time.

BW 200 Lost three pounds in the last three weeks since I started CrossFit. Don't where I lost it as I'm 6'4". Anyway, I feel and look better! Thanks!!

Comment #292 - Posted by: Scott L at May 19, 2006 4:38 PM

2 WOD's today.

#1 Fran with 40lb DBs 14:00. Harder with DB's. All PU done DH. Slow.

#2 5x(12sdhp + 12 ring dips)= 10:53
SDHP with two 40# DBs, feet to chin. Ring dips with rings, but hund from gravitron like machine, 100# assistance. After did more ring dips with no assistance.

Comment #293 - Posted by: Andy Shirley at May 19, 2006 4:43 PM

8:45 as Rx's
Standard Dips

Comment #294 - Posted by: dyagg at May 19, 2006 5:45 PM

12 mins and wow im sore today

Comment #295 - Posted by: Franz at May 19, 2006 6:41 PM

10 minutes
40lb high pulls
dips with 50lbs on gravitron

Comment #296 - Posted by: Mike_h at May 19, 2006 6:52 PM

Time As Rx'd: 12:30

SDHP's unbroken/only first set of RD's unbroken

Comment #297 - Posted by: Todd K at May 19, 2006 7:42 PM

Rich & Matt 6:25
Sam: 12:00
Clint 19:30

Comment #298 - Posted by: Richie D. at May 19, 2006 7:58 PM

5 rounds of . . .

M: (bwt 119#)
12 SDHPs w. 45# (should use 50-55 next time)
12 dips b/w two benches, legs up on a third, wearing 5#-plate in backpack (working up to real bar dips)

R: (bwt 147#)
12 SDHPs w. 65#
12 bar dips wearing 10# in backpack

Comment #299 - Posted by: Michelle at May 19, 2006 8:08 PM

Oops, times . . .

M = 5:53
R = 9:25

Comment #300 - Posted by: Michelle at May 19, 2006 8:09 PM

BW 184lbs

SDHP's as rx'd
36 bar dips per set (3:1 ratio)
all sets but 5th one unbroken.

7:52.......I NEED to get rings!!!! The ratio for bar dips is rough!

Comment #301 - Posted by: Caleb B. at May 19, 2006 9:03 PM


Relax. You'll be amongst folks who care about and are committed to your welfare regardless of what you think of them. It's pretty comforting really.

Tony will contact you with details.

In friendship,


Comment #302 - Posted by: Coach at May 19, 2006 9:12 PM

SDHP: 35# (first time with these)
Dips: regular, 1:1 ratio -- I don't think I could complete the WOD with a 3:1 ratio yet.

Time: 11:27

HR at end: 168

I think that I did a fair job of getting to that area of balance between strength effort/cardio effort, and that I'm generally getting better at this. Hopefully the CFWU will help me get better at my dips from now on! I think it's already making a difference with pull-ups.

Comment #303 - Posted by: Brooke at May 19, 2006 9:49 PM

Missed this one yesterday so did it a day late.

Sets 1,2: 95#
Sets 3,4,5: 85#
Subbed in 22 bar dips for 12 ring dips.
I either need to work harder or drop the weight because all sets were broken.

Comment #304 - Posted by: Jason_S at May 19, 2006 11:03 PM

5 rounds.....

95# sdhp x 12, 24 bar dips.....


Comment #305 - Posted by: zman at May 20, 2006 5:59 AM

CFWU x 3 (minus dips/pushups)

bw 164
age 42

85 x 12 x 5 all sets unbroken
dips on bars 3:1 ratio
Round 1 unassisted
Round 2 -30#
Round 3 -40#
Round 4 -50#
Round 5 -60#

All rounds of dips were broken


Comment #306 - Posted by: steve at May 20, 2006 8:17 AM

CFWU x 3 (no dips or chins)

Round 1 - 95# SHDL x 12 and 24 gravitron dips
Round 2 - 95# SHDL x 12 and 24 bar dips
Round 3 - 95# SHDL x 12 and 24 bar dips
Round 4 - 95# SHDL x 12 and 24 bar dips
Round 5 - 95# SHDL x 12 and 24 gravitron dips

16 mins. Pukie was knockin' bad!

Finished with 10 mins on StairMaster

Comment #307 - Posted by: Brendan Smith at May 20, 2006 8:54 AM

20.21, regular dips 5x 12, lot of talking durung which increased time

Comment #308 - Posted by: jhaas at May 20, 2006 9:42 AM

27 mins. (done 5/19/06)
Sub 3x std. bar dips for ring dips. All those dips really killed my time. Felt really sluggish coming off a migraine yesterday/this morning. Doing WOD for 5/19 (OHS's) right after this one!

Comment #309 - Posted by: Mike Scott at May 20, 2006 9:45 AM


SDHP 1 x 65# (too heavy had to drop down)
4 x 55# (broken sets all 7/5)
Ring dips (all assisted with green exercise band)

Had to stop to change the weight and was interrupted twice by very chatty people. Added quite a bit to my time. Excuses, excuses…at least next time I should be able to blow this time away.

Comment #310 - Posted by: Sharon M at May 20, 2006 11:35 AM

Age: 31
BW: 172lb

CFWU x3 (minus dips)

5 rnds of 12 sumo deadlift and 12 bar dips with 25lb belt (no rings)


Comment #311 - Posted by: lmd_mike at May 20, 2006 1:18 PM


just got my rings, had know idea how much harder that would be. some ring dips assisted

Comment #312 - Posted by: Glen at May 20, 2006 3:15 PM

5 rounds:
95# sumo dl's (12 reps)
12 dips
12 pull ups


Comment #313 - Posted by: trooper at May 20, 2006 3:28 PM

held off on this WOD until my rings arrived.
they came in today


12 - 75# sumo high pulls
12 - ring dips

look forward to working on the rings

Comment #314 - Posted by: redraider at May 20, 2006 4:14 PM

CFWU minus pull ups
WOD 10:40

Comment #315 - Posted by: fire capt dan at May 20, 2006 5:34 PM

Did this yesterday. Trying to make workouts more cardio-ish for the first time, so brought down the weight... a lot.

WU: Run 1 mile. 9:15

SDHP with 18# (yes, 18, I wanted to start looooow)
Dips with 64# assistance (usual assistance is 40#)

Time: 8:00

I think I'll go for 35# in the SDHP next time. :)

Comment #316 - Posted by: Ana Crespo at May 20, 2006 5:52 PM

Still catcheing up. Used 5 x 5 OHS @ 45# as warmup. SDHP @ 95#, subbed 3:1 regular dips for rings, 15:25. Feeling good with this.

Comment #317 - Posted by: stan k at May 20, 2006 6:11 PM

subed dips with 135lbs*15 close grip bench. no dip bar. 9:41

Comment #318 - Posted by: t stat at May 20, 2006 7:45 PM


as RX'd

Comment #319 - Posted by: ChadC at May 21, 2006 12:10 PM

Standard Dips....90 Lb Barbell

Comment #320 - Posted by: dyagg at May 21, 2006 4:36 PM

95 lb sumo dl hp x 12
Bar dips x 36
5 rounds

The dips just became murder after a while.

Comment #321 - Posted by: mws at May 21, 2006 5:16 PM

6:33 as rx'd
bw = 151 lbs.

Comment #322 - Posted by: AFT at May 21, 2006 6:09 PM

Ouch, thought I was gonna die after first round
All sets unbroken
Wu-10 min stairclimb 1 peak, cfwux3 10 ring pu/3 ring dips
First thing in AM no bfast day 2 after 1 off and string of 4

Comment #323 - Posted by: GregEv at May 21, 2006 7:44 PM

95 lb sumo X 5
36 bar dips X 5

17:24 minutes

Comment #324 - Posted by: gkjake at May 22, 2006 2:55 AM

Increased from 95 to 115 lbs.

Comment #325 - Posted by: Steve T at May 22, 2006 3:31 AM


75 lb sumo
ring dips w/ feet on floor in front of me

Comment #326 - Posted by: eggraid101 at May 22, 2006 4:53 AM

40kg sdhp
30 dips which took time

Comment #327 - Posted by: Phil at May 22, 2006 6:38 AM

CFWUx3 sub leg raises for dips
17:00 2:15-5:30-9:05-12:45-17:00
30 bar dips per round (2.5 dip sub per ring dip)

Comment #328 - Posted by: Doug at May 22, 2006 12:04 PM


Used rings for the first time, and wow! Much harder! Had to keep my toes on a bench for help.

Comment #329 - Posted by: Brandon C at May 22, 2006 12:54 PM

normal dips (*3), otherwise as rx'd:
27 min

Comment #330 - Posted by: juro at May 22, 2006 2:11 PM


Comment #331 - Posted by: Travis Braddock at May 22, 2006 4:58 PM

12:36 with SDLHP 65/95/65/95/95 (Note: 65 not enough; 95 a little heavy/bad form)

Ring Dips - 1st Round 12, then a mix of regular dips; ring dips; negative ring dips.

Comment #332 - Posted by: Matt McC at May 23, 2006 3:23 AM

A buddy brought in some ring today, so we had no excuse for subbing.

BW: 180 lbs
As Rx'd 11:27

P.S. After doing ring dips, I fully realize why CF calls for a 3:1 ratio when subbing regular dips for ring dips. Good show!

Comment #333 - Posted by: J. Spear at May 23, 2006 4:26 AM

42.5kg - 15:47

Comment #334 - Posted by: bzb at May 23, 2006 8:16 AM

BW 198. 4:58

Comment #335 - Posted by: Jason Brown at May 23, 2006 9:32 AM

cfwu x 3 - dips
38.5 lbs sdlhp; 40% rx; could do more
gravitron dips; 90 lbs; 12, 12, 8+4, 9+3, 12

Comment #336 - Posted by: sb at May 23, 2006 12:08 PM

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 dips


Comment #337 - Posted by: homerba at May 23, 2006 4:48 PM

cfwu x 3 - dips
wod as rx'd 7:14

Comment #338 - Posted by: von-paul at May 23, 2006 6:26 PM

49 y.o. Bw-201 6'4"
Subbed 85lb on SDHP

Comment #339 - Posted by: Ben S at May 23, 2006 9:08 PM

Five rounds for time of:
12 x 30 kg. Sumo deadlift high-pull
36 unassisted dips

Time: 30.04 (due to machines busy, I had to do two rounds of dips together and calculated wrong. Did 10 extra dips. duh. that's what you get for early morning cross fit, but I feel fantastic!)

Comment #340 - Posted by: Christina Sklebar at May 24, 2006 1:47 AM

stuffed up the stopwatch,

probably 11 mins

Comment #341 - Posted by: Tim 'crack' Hulbert at May 24, 2006 4:57 AM

oops forgot to also say only did 4 rounds! having a funny night!

Comment #342 - Posted by: Tim 'crack' Hulbert at May 24, 2006 5:21 AM

11:40 (substituted regular dips for ring dips but did only one-for-one on dips...shoulder issue)

Comment #343 - Posted by: JohnP at May 24, 2006 8:07 AM


3 rounds of: 12 95lb SDHP, 12 bar dips.

Comment #344 - Posted by: Josh Brehm at May 24, 2006 9:17 AM

It's good to finally have rings.
I used 65# for SDLHPs, but they were unbroken sets. Cannot say the same about ring dips: 1st unbroken, 2&3 done 2x6, 4 done 3x4, last done 4,3,3,2. Followed by: 5x 1 handed snatch w/25# DB, 5x clean and press (w/2 25's), 5x goblet squat w/50# DB, 5x deadlift (w/2 50's), then 5x5 KTEs

Comment #345 - Posted by: john h at May 24, 2006 12:56 PM

Talissa- 13:57 w/45# and double regular dips

Vanessa- 9:52 w/65# and negative ring dips

Sarah- 9:54 w/45# and negative ring dips

Joe- 5:55 as Rxd

Dave- 15:10 w/ negative ring dips

Jason- 8:50 as Rxd

Comment #346 - Posted by: Joe M. at May 24, 2006 4:14 PM
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