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Thursday, July 10th, 2014 - Chipper
Posted: 09 July 2014 04:15 PM   [ Ignore ]
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THURSDAY 140710

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups

Post time to comments.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 09 July 2014 06:51 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

The Porch
For time:
15-ft. rope climbs, 8 ascents
100-meter walking lunge
40 dips
100-meter walking lunge
8 muscle-ups

Pack
For time:
15-ft. rope climbs, 5 ascents
100-meter walking lunge
30 dips
100-meter walking lunge
5 muscle-ups -or- 10 muscle-up progressions

Puppies
For time:
15-ft. rope climbs, 3 ascents or 9 beginner rope climbs
25-50-meter walking lunge
10 dips -or- 20 push ups
25-50-meter walking lunge
3 muscle-ups -or- 6 muscle up progressions


The problem with the dip is it puts your shoulder in a compromised position if you are not careful, paying attention or you are not strong enough to support yourself with your shoulders engaged and externally rotated.  If you are not strong enough to support yourself in the proper positions of support, then be smart and choose push ups this time.  Begin practicing the support position as a skill. 
For those of you who are going to do dips I would tell my clients to kill the climbs and lunges and then slow down on the dips and muscle up to make sure you are moving through the range of motion safely and efficiently.  As a coach I would be at these two stations to slow athletes down and demand proper movement.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 10 July 2014 03:06 AM   [ Ignore ]   [ # 2 ]
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Guys I am still pretty new to this. On the dip exercise, could you do “Supported Dips”. Like between 2 chairs until you could do all the reps? In other words do as many non supported dips as possible, then for the rest of the reps, support the remainder of the dips with your legs? Or should I just do push ups instead?  Im working from a home gym so I do not have access to a parallel bar. I do have some rings that hang from my pull up bar.  Would it be a good idea to use the rings to do the dips? Thanks for the help. Sorry for all the questions.

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Posted: 10 July 2014 04:34 AM   [ Ignore ]   [ # 3 ]
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NCPaddleSurfer - 10 July 2014 03:06 AM

Guys I am still pretty new to this. On the dip exercise, could you do “Supported Dips”. Like between 2 chairs until you could do all the reps? In other words do as many non supported dips as possible, then for the rest of the reps, support the remainder of the dips with your legs? Or should I just do push ups instead?  Im working from a home gym so I do not have access to a parallel bar. I do have some rings that hang from my pull up bar.  Would it be a good idea to use the rings to do the dips? Thanks for the help. Sorry for all the questions.

Questions are good, Gard Dawg and Metric don’t issue warnings unless there is a potential for harm to the Lifter.Muscle ups are one of those things as a big guy I avoid doing , I prefer to do regular dips myself, I also avoid kipping motions because of my size. Smaller folks don’t seem to have problems with them, I find they place unwelcome potentially damaging stressloads on my shoulder joints personally.Be honest with yourself on your personal fitness level. If you think your at a certain level, Go conservative and do the level below it since you are so new . You can always repeat it later and upgrade next time. As far as unsupported reps go, Do what you can can with perfect slow deliberate form. Ignore time elements and focus on form above all else. If it takes you 5-10 minutes breaking up the set to 1-2 reps using perfect form than do it.your body will be learning the form properly.If your dip element is weak go with the push ups as recommended Good luck to you.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 10 July 2014 04:37 AM   [ Ignore ]   [ # 4 ]
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Warm Up

At it early today 0600.

1) Overhead squat - Work up to a 1 RM.
Started with 135 and worked up to 205 for 2 reps
 

2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
1 pood KB in each hand.

WOD: Complete 3 rounds of:
-Row 600 m
-20x DB snatch, alternating (50#)
-20x ring dips
-Row 600 m
*Rest 2 minutes

1-7:40
2-8:28
3-7:47

Done.
I took video of OHS waiting on it to convert. I will add it to video section when it is done. Have a great day all.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 10 July 2014 04:40 AM   [ Ignore ]   [ # 5 ]
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jennmedic - 10 July 2014 04:37 AM

Warm Up

At it early today 0600.

1) Overhead squat - Work up to a 1 RM.
Started with 135 and worked up to 205 for 2 reps
 

2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
1 pood KB in each hand.

WOD: Complete 3 rounds of:
-Row 600 m
-20x DB snatch, alternating (50#)
-20x ring dips
-Row 600 m
*Rest 2 minutes

1-7:40
2-8:28
3-7:47

Done.
I took video of OHS waiting on it to convert. I will add it to video section when it is done. Have a great day all.

Holy cow! I’ve never seen you post this early! Great routine Wes. Looking forward to your overhead squat video.Take care Brother

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 10 July 2014 05:04 AM   [ Ignore ]   [ # 6 ]
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jennmedic - 10 July 2014 04:37 AM

Warm Up

At it early today 0600.

1) Overhead squat - Work up to a 1 RM.
Started with 135 and worked up to 205 for 2 reps
 

2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
1 pood KB in each hand.

WOD: Complete 3 rounds of:
-Row 600 m
-20x DB snatch, alternating (50#)
-20x ring dips
-Row 600 m
*Rest 2 minutes

1-7:40
2-8:28
3-7:47

Done.
I took video of OHS waiting on it to convert. I will add it to video section when it is done. Have a great day all.

I need to get some of that coffee! Way to crush it Wes!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 10 July 2014 05:16 AM   [ Ignore ]   [ # 7 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson shoulder pass

15:00 to find 1RM shoulder press
120 (+10 from 5/29/14)

140708

For time:
50 pull-ups
50 push-ups
50 sit-ups
50 back extentions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

21:02

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 10 July 2014 05:23 AM   [ Ignore ]   [ # 8 ]
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140707

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

Post loads to comments.

MCs 95-105-115-125-135
PCs 95-105-115-125-135
Cleans - DNF

Felt a “tweak” in my back on the last rep of last set of PCs and called it a day.  It’s quite sore now.

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M 52/5’10”/180

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Posted: 10 July 2014 05:37 AM   [ Ignore ]   [ # 9 ]
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cheesestake - 10 July 2014 05:16 AM

W/U
5:00 jumping rope
stretch
handstands
3x Samson shoulder pass

15:00 to find 1RM shoulder press
120 (+10 from 5/29/14)

140708

For time:
50 pull-ups
50 push-ups
50 sit-ups
50 back extentions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

21:02

Nice work!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 10 July 2014 05:38 AM   [ Ignore ]   [ # 10 ]
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loon - 10 July 2014 05:23 AM

140707

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

Post loads to comments.

MCs 95-105-115-125-135
PCs 95-105-115-125-135
Cleans - DNF

Felt a “tweak” in my back on the last rep of last set of PCs and called it a day.  It’s quite sore now.

Sorry to hear about your back.  I hope you have a quick and complete recovery!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 10 July 2014 05:42 AM   [ Ignore ]   [ # 11 ]
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TM79 - 10 July 2014 05:04 AM
jennmedic - 10 July 2014 04:37 AM

Warm Up

At it early today 0600.

1) Overhead squat - Work up to a 1 RM.
Started with 135 and worked up to 205 for 2 reps
 

2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
1 pood KB in each hand.

WOD: Complete 3 rounds of:
-Row 600 m
-20x DB snatch, alternating (50#)
-20x ring dips
-Row 600 m
*Rest 2 minutes

1-7:40
2-8:28
3-7:47

Done.
I took video of OHS waiting on it to convert. I will add it to video section when it is done. Have a great day all.

I need to get some of that coffee! Way to crush it Wes!

Thanks Trent. Have to head out and get some things done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 10 July 2014 06:33 AM   [ Ignore ]   [ # 12 ]
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2-1/2 mins - Singles
500m - Row
2-Rounds CFWU


The Porch
For time:
15-ft. rope climbs, 8 ascents
100-meter walking lunge
40 dips
100-meter walking lunge
8 muscle-ups (High Pull ups and Dips)

15:50

Smoked, legs and arms.  munckin felt heavy holding her while i walked into day care this morning.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 10 July 2014 07:05 AM   [ Ignore ]   [ # 13 ]
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One-Arm KBS, Wall Balls

Before: 500m row, 2x10 ea pass throughs, PVC OHS, squat long jumps; 5-5 ring dips

MOW: 3x 10# wrist rolls

S/T: deadlifts, pushups
135x5, 185x5, 225x4, 255x3, 275x3, 300x2, 325x2
5 pushups between each set. Odd.

5 RFT
15 KBS 53# USSR nondominant arm
15 wall ball shots
15 KBS dominant arm
8:15

After: 11 dead hangs

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 10 July 2014 07:11 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 10 July 2014 04:34 AM
NCPaddleSurfer - 10 July 2014 03:06 AM

Guys I am still pretty new to this. On the dip exercise, could you do “Supported Dips”. Like between 2 chairs until you could do all the reps? In other words do as many non supported dips as possible, then for the rest of the reps, support the remainder of the dips with your legs? Or should I just do push ups instead?  Im working from a home gym so I do not have access to a parallel bar. I do have some rings that hang from my pull up bar.  Would it be a good idea to use the rings to do the dips? Thanks for the help. Sorry for all the questions.

Questions are good, Gard Dawg and Metric don’t issue warnings unless there is a potential for harm to the Lifter.Muscle ups are one of those things as a big guy I avoid doing , I prefer to do regular dips myself, I also avoid kipping motions because of my size. Smaller folks don’t seem to have problems with them, I find they place unwelcome potentially damaging stressloads on my shoulder joints personally.Be honest with yourself on your personal fitness level. If you think your at a certain level, Go conservative and do the level below it since you are so new . You can always repeat it later and upgrade next time. As far as unsupported reps go, Do what you can can with perfect slow deliberate form. Ignore time elements and focus on form above all else. If it takes you 5-10 minutes breaking up the set to 1-2 reps using perfect form than do it.your body will be learning the form properly.If your dip element is weak go with the push ups as recommended Good luck to you.

When I was starting out with dips, my preference was to use a table, chair, plyo box, or bench—back up to it and place your palms on the object, elbows facing backwards and do “dips” that way.  You can vary the assistance based on what you do with your legs.  If you need a lot of help, you can basically bend your legs at a right angle and keep your feet flat on the ground.  If you want to make it tougher, you can straighten your legs and just use your heels for support.  If you want to make it even tougher, you can just use one heel and keep the other leg off the ground.

If you’re new, I don’t recommend using rings at all, even with a band.  Just my opinion, though.

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35/m/6’2”/170

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Posted: 10 July 2014 07:11 AM   [ Ignore ]   [ # 15 ]
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Morning all, Nice day here. The wife decided to go with 50 lbs. sled pull, she wasn’t feeling energetic today so she stopped at 2/3 of a mile. in 22:10
I decided to play with snatch movements this morning
5 min. Elliptical warm up
Burgener warm up snatch grip.
dislocates.
hang snatch
88 x 2
88 x 2
88 x 2
110 x 2
110 x 2
121 x 2
121 x 2
132 x 2
snatch grip high pulls
176 x 3
198 x 3   stopped hear because of slight tug sensation in left Brachi. Better safe than sorry
Deficit clean pulls
220 x 3
253 x 3                                       http://vimeo.com/100425309  todays workout
Have a great day all

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
   
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