Thursday 8/7 WOD

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[futuresixshooter]

What is a good substitute for ring dips?

[sonovthegun]

The main thing about ring dips is the balancing act and the bit of give in the rings. I haven't tried it, but you could do l-dips. Bound to be harder on stabilization all around.

Haven't posted in a while. Have a pretty intense training/studying schedule now.

Sunday -- Climb one hour.
Monday -- Bench Press at 185. 195, 200, 205, 205 each x5
Run 1 mile in 6.37 [personal best]
Climb 1.5 hours -- Campusing [no feet], Hanging "Rock" Pullups 4x7
Hangboard Pullups 2 x7
Tennis-ball Pullups = 4 x 7 [no grip, tennis balls in hands, wrist over
bar]
Tuesday -- BJJ = 1 hour
Mile/100 OHS@65 lb/1 mile == 20.54 min
Fight Conditioning = Deck O' Cards - Over Unders, Bicycles, Monkey Squats, Step downs [single leg squats from kneeling position]
Alternating Bag/Medicine Ball work
Alternating Plank/elbow 2 full extension pushups -- 3 min Alternating bag work and arm haulers 3 min
five minutes jump rope
Wed - 4 mile light hike

Sorry about the formating. I was trying to organize it, and now its a mess. Un-jumbleable
I can barely walk today

[jakryabre]

Subbed regular dips (x2) for ring dips.....

time = 12:51

[farrara9]

i dont really have a set workout.. i run/lift in the am. and wrestle/swim in the evenings

[jakechaps]

What is a good substitute for ring dips?
on the Crossfit site, I think they say substitute 3 regular dips for every ring dip. So do: 62-45-27 for regular dips. That's what I'm doing, but I've been wrong before. ;)

[wannabe1]

as rx'd : 8:01

[skeetman1]

Deadlift 185 lbs. I didn't have rings so I did regular dips. I didn't know there was any difference so I did the number of reps indicated. Finished in 11:10.

[jmidd]

I haven't posted in a while. Went on vacation, then haven't gotten back to posting.

On vacation, I did a triathlon - first open water swim - which was faster than I expected. The run was slow, I just couldn't open up.

Ran 2 miles for time - 13:00 even. I was pumped about that time. Back to back 6:30 for me is very good.

Tuesday -
about 2pm - Run 1mile; 25 pullups x 3 rounds
Mile 1 - 6:31
Mile 2 - 6:47
Mile 3 - 7:09
Total time - 26:37

About 5pm
Overhead Press - 135
Back Squat - 275
Deadlift - 225
Both Squat and Deadlift were not at max. I hadn't lifted in a week, so maxing out my first day back tweaked the back a little, and I didn't want to hurt myself - that is as high as my back would tolerate for the day.

Wednesday
AM - Run a mile, 5 pullups, 15 pushups, 20 situps, 25 squats x 3
I did this with someone else for his workout. I didn't time it, as I wasn't all out. I was just trying to keep him paced.

PM - I completely bonked. Da_runner talked of his bonk, and I shut it down before him. After the first round of thrusters, everything in my body said stop. I can push through tired, but my body was screaming rest day.

That's my catch up post for now.

[farrara9]

just had a DEP meeting.. did 90 sit ups. 62 push ups with 30 seconds to spare.. need to go the full distance. working on it.. then hit a 5:45 mile and 8:48 mile and a half.. we didnt do pull ups today but i usually do them

[farrara9]

what else should i work on? my conditioning is great... i wrestle at the NCAA D-1 level so i gotta stay in shape. any other thoughts?

[mdgllnt]

As rx'd 5:10

[da_runner]

First Thanks Rord for the earlier emails.

What I do is the AM in the PM as I used to get the emails later in the AM.

So now I turn it around and PM in the AM and the AM in the PM.

Today 1st 1.5 mi i 10:48 then the 10 min rest then 1.5 mi in 9:52.


Did the AM and did time it but, in my bonk post I mentioned the back pan from the deadlift. It returned during the 1st 5 reps and I slowed it down, the I got a nice walk to the area to do 2x dips, the KTE was across the gym.

Total time 18:14. Yeah it was slow, but it was smart to do it that way.
:)

[deck_]

Deadlifts at 185 lbs, otherwise as rx'd - 17:49

[wcor]

My legs where cooked from yesterday. So i decided to throttel down a bit today and take it easy . I ended up doing a somewhat of a hybrid of the AM & PM workouts. Not timed today, but I only took minimal breaks when I needed to

1.5 mile run in 10:20 (I hit the wall again around 7:30-7:50ish mark)
20 Muscle Ups with dip added after each MU
100 Push Ups
30 Reg Dips
40 KTE

[clintd]

As rx'd: 5:12

[jamalfromdahood]

some people say they're doing the am in the pm and the pm in the am. What does this mean? and what are the AM and PM workouts where do u find them?

[jakechaps]

Since I was smoked from the last two days, I was going to skip this one but I would have felt guilty and lazy. I decided to do today's workout, not for time but for form as my DL could use better form and my back is sensitive. Also, I could only do one ring dip before today, so I'm pretty pumped that I was able to do all 45...eventually.

I GTG'd the workout and it took me over an hour. However, I did it as Rx'd.

[jakechaps]

some people say they're doing the am in the pm and the pm in the am. What does this mean? and what are the AM and PM workouts where do u find them?
If you're a member, they should be emailed to you.

[jakechaps]

As rx'd 5:10
You're a badass!

[liamgaerity]

Go to Forum tools at the top right hand corner of the CrossFit Forum list and click, "Subscribe to forum." You'll be taken to a page that offers you the option to receive daily/weekly/no emails.

[scskowron]

m/19/5'8"/150#

As rx'd in 11:32


Wiped out from work today, but I still don't know how mdgllnt and clintd you posted times in the 5's ! That's excellent. Did better on the deadlifts but still not as strong as I'd like.

[pipelinesurfer]

i decided to do this instead of todays WOD.

as rx'd with 3x regular dips- 8:53

[commandochris]

I'm a week behind aswell. easier to fit in morning wods in my timezone.
as rx'd 7:17. Hard to be good with form when your working for time.

Cheers
Chris