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Wednesday, March 11th 2009 - Pull-ups, ring dips, sit-ups
 
Garddawg
Posted: 10 March 2009 07:51 PM   [ Ignore ]
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Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

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These days there’s dudes gettin’ facials, manicured, waxed and botoxed. With deep spray-on tans and creamy lotiony hands you can’t grip a tackle box.

Yeah, with all of these men linein’ up to get neutered it’s hip now to be feminized. I don’t highlight my hair, I’ve still
got a pair. Yeah, honey I’m still a guy.

Oh my eyebrows ain’t plucked there’s a gun in my truck. Oh thank god, I’m still a guy.

M/50/5’11”/165

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Garddawg
Posted: 10 March 2009 07:57 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

The Porch:
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Pack:
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five dips
15 Sit-ups

Puppies:
Complete as many rounds as you can in fifteen minutes of:
Five pull-ups (beginner or assisted okay)
Five dips (Assisted, Jumping, or Bench okay)
10 Sit-ups

Buttercups:
Complete as many rounds as you can in ten - twelve minutes of:
Five pull-ups (beginner or assisted okay)
Five dips (Assisted, Jumping, or Bench okay)
10 Sit-ups

Post rounds completed to comments.

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These days there’s dudes gettin’ facials, manicured, waxed and botoxed. With deep spray-on tans and creamy lotiony hands you can’t grip a tackle box.

Yeah, with all of these men linein’ up to get neutered it’s hip now to be feminized. I don’t highlight my hair, I’ve still
got a pair. Yeah, honey I’m still a guy.

Oh my eyebrows ain’t plucked there’s a gun in my truck. Oh thank god, I’m still a guy.

M/50/5’11”/165

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LauraR
Posted: 10 March 2009 08:06 PM   [ Ignore ]   [ # 2 ]
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Uh-oh.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

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TexasPatrick
Posted: 10 March 2009 08:17 PM   [ Ignore ]   [ # 3 ]
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LauraR - 10 March 2009 08:06 PM

Uh-oh.

ya think?

Them ring dips baby.  They’re gonna tear you up.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

¡NUNCA te alejes de la barra! ¡NUNCA, NUNCA, NUNCA!—GD translated in to Spanish by Crossfit Santiago . .

http://rantopedia.blogspot.com/ (my blog)

M-44/5’11”/175lbs

3.5”->0/20->40/625->80

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Mr.K
Posted: 10 March 2009 08:25 PM   [ Ignore ]   [ # 4 ]
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This is gonna Bloooooooow!

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tbaygrrl
Posted: 10 March 2009 08:53 PM   [ Ignore ]   [ # 5 ]
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LOL, this one may just burn a tad. Think I’ll start prepping the ice packs now tongue laugh

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“Bravery is the capacity to perform properly even when scared half to death.”

31/F/5’3/134#

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radiosound
Posted: 10 March 2009 08:59 PM   [ Ignore ]   [ # 6 ]
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Depending on the instructor, I’ve been given two subs for high rep ring dips.  (Given that I have some, um, form issues after a few.)  One is with a band strung between the rings on which you rest your knees.  The other sub is to do a negative-pull up under your own power and then lower slowly with as much resistance as possible.

I feel like I do more for my form and developing the stabilizers on the negatives, but curious if anyone has a strong opinion on the best sub. 

Thanks.

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“Stabilize the mid-line”-KStar

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BathMatt
Posted: 10 March 2009 09:05 PM   [ Ignore ]   [ # 7 ]
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radiosound - 10 March 2009 08:59 PM

Depending on the instructor, I’ve been given two subs for high rep ring dips.  (Given that I have some, um, form issues after a few.)  One is with a band strung between the rings on which you rest your knees.  The other sub is to do a negative-pull up under your own power and then lower slowly with as much resistance as possible.

I feel like I do more for my form and developing the stabilizers on the negatives, but curious if anyone has a strong opinion on the best sub. 

Thanks.

Considering the high reps involved in this one I would be concerned about injury using negatives… ask Malia about it.  For someone like yourself, who has been doing this for a while, you’d probably be Ok but you never know.

My box uses the bands… I hate them.  They’re awkward and I always end up snapping myself in the face.  That said, I would likely do as many rounds as I could unassisted and then move to a band to keep the WOD rolling.

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CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

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sailomb
Posted: 10 March 2009 09:49 PM   [ Ignore ]   [ # 8 ]
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pull-ups and ring dips…sounds like coach wants more muscle up virgins to pop that cherry.  30 mins ...wow thats a new one on me.  with these AMRAP i’m usually pretty worn out after 10 mins.  But here we go…at least tomorow is rest day.

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32/190# Before Crossfit and Diet Change
Est. CF’ing 10SEP08
Nashville, TN

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shantp
Posted: 10 March 2009 10:17 PM   [ Ignore ]   [ # 9 ]
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What do we do if we have no access to rings? I do the WOD from home.

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M/28/6’2”/205lbs

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Riaan
Posted: 10 March 2009 11:26 PM   [ Ignore ]   [ # 10 ]
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Did Crossfit Total today:
Squat = 100kg
Press = 55kg
Deadlift = 160kg
Total = 315kg (693 pounds)

I need to work on my press and squats a bit to get it up to par with deadlifts.

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You can take on the whole world, as long as you tackle them one by one - My dad
M/23/1.87m/95kg - 2008/12/28

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TexasPatrick
Posted: 11 March 2009 03:00 AM   [ Ignore ]   [ # 11 ]
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shantp - 10 March 2009 10:17 PM

What do we do if we have no access to rings? I do the WOD from home.

On the lower scalings, you’d just do dips, regular bar dips.  The standard sub at Rx’d is 3 regular dips for every ring dip.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

¡NUNCA te alejes de la barra! ¡NUNCA, NUNCA, NUNCA!—GD translated in to Spanish by Crossfit Santiago . .

http://rantopedia.blogspot.com/ (my blog)

M-44/5’11”/175lbs

3.5”->0/20->40/625->80

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Nappy5727
Posted: 11 March 2009 03:06 AM   [ Ignore ]   [ # 12 ]
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The Porch:
Complete as many rounds as you can in twenty minutes of:
Five pull-ups (alternated between pullups and chinups)
Five ring dips
15 Sit-ups (abmat)

10 rounds 20:43

Multiple ring dips rounds 1-3. Single ring dips rounds 4-7. Assisted ring dips (toes on bench behind me) Rounds 8-10. ROM needs work on the unassisted ring dips.

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43/m/6’4”/225#


You decide your own level of involvement. Tyler Durden

It’s a good thing misery loves company or I would be here all by myself.  Brooks Buford

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TimmyR
Posted: 11 March 2009 03:21 AM   [ Ignore ]   [ # 13 ]
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WOD090116

CFWU (partial—SS, OHS)

10 Sit-ups (unanchored/Army)
10 stiff-leg deadlift (100 lbs)
20 Thrusters, 80 lbs
30 Pull-ups

20 Sit-ups (unanchored/Army)
20 stiff-leg deadlift (100 lbs)
150 Thrusters, 80 lbs
20 Pull-ups

30 Sit-ups (unanchored/Army)
30 stiff-leg deadlift (100 lbs)
10 Thrusters, 80 lbs
10 Pull-ups

18:14

TGUs 5 per side; 40 lb barbell
Russian Windmill; 10 per side; 40 lb barbell
Hand-stand work

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-Timmy

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golden1
Posted: 11 March 2009 03:42 AM   [ Ignore ]   [ # 14 ]
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Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

14 rds + 5 pull-ups

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Don’t help me or serve me, but let me see it once, because I need it. Don’t work for my happiness, my brothersshow me yoursshow me that it is possibleshow me your achievementand the knowledge will give me the courage for mine.
Ayn Rand, The Fountainhead

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kmkraft
Posted: 11 March 2009 03:43 AM   [ Ignore ]   [ # 15 ]
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The results are in…

Pack:
5 Pullups (subst. jumping after 4th round, except for the occasional strict to start a few rounds)
5 Reg. Dips
15 Sit-ups

15 rounds in 19:45

Amazingly, I didn’t fail on the dips for a single round.  Granted, these were NOT ring dips, but I am pleased with the progress.
I f@#$%^&* love CROSSFIT

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Success is only that when it is wet with the tears of emotional breakdown. -Twight

“Being physically prepared is not easy; you can’t buy that at REI.”  Paul Eich

M 24/192#/5’11’’ as of 2/22/09
M 25/182#/5’11” as of 6/20/09
My CF Birthday 2/22/09

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