Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for ring dips
WOD #326 – 2 March 2011
W/U: 10 min @ 1 min (3 snatch balance, 3 push up, 3 TTB), 5 min DUs
WOD: Push-Press 3-3-3-3-3
35-55-65-65-65-65-75
15-12-9
Power Snatch (95/65) – scaled to 55#
Ring Dip – banded
time = 8:18
notes: got at least 1 if not 2 TTP each rnd in W/U – huge improvement in short amount of time. First consecutive DUs ever – 2-8-4 – milestone!
WOD #254 – 10 October 2010
W/U: group sprints, bar drills
WOD: 4 Rounds:
1 Lap Farmer’s Carry (45/30) – scaled to 25#
3 BW Squat Cleans – scaled to 75#
5 Weighted Ring Dips – scaled to black/orange (rnd 1), red/orange (rnds 2-4)
Rest 2 minutes.
time = 22:39
Notes: limfac is knee/shin/ankle in squat cleans. should have gone lighter on ring dips. happy that I was the only female to not drop DBs on any laps.
WOD #231 – 29 August 2010
W/U: group sprints, dynamic stretching
WOD: 6 Front Lever Holds
5 Rounds
5 Power Cleans (185/115) – scaled 75#
Run 1 Lap
10 Ring Dips – 2 red bands
time = 16:04
WOD #226 – 22 August 2010
W/U: shoulder rolls, group sprints, dynamic stretching
WOD: 4 Rounds
10 Skin the Cats
4 Rounds
15 KB Swings (2/1.5) – scaled to 1 pd
10 Ring Dips – 2 red bands
400m Run
Rest 2 Minutes
time = 19:21
WOD #223 – 17 August 2010
W/U: foam roll, lax ball, core pose work
WOD: 6 Planche Progression Holds or Weighted Planks
5 Rounds
7 Unbroken Hang Squat Snatch (75/55) – scaled to 45#
14 Ring Dips – black/red bands
21 KB Swings (1.5/1) – 1 pd
time = 22:04
WOD #201 – 13 July 2010
W/U: 5 min DUs, 5×30 sec HSH, group sprints
WOD: 3 Rounds for time:
Run 400m
30 KB Swings (1.5/1)
15 Ring Dips – blue band (for unbroken dips)
time = 14:05
Notes: Tough to scale this unbroken. Sweaty mess.
WOD #191 – 25 June 2010
W/U: 3x(10 SPT/OHS, 10 pushups, 20 sec HSH, 5 ring dips)
WOD: 5 Rounds
50 Double Unders or 20 Burpees – scaled to 40 DUs
30 KB Swings (1.5/1)
20 Ring Dips – scaled to black/red bands rnds 1-3, blue band rnds 4-5
Rest 1 Minute
time splits = 4:58, 11:12, 17:51, 25:02, 32:15
WOD #172 – 21 May 2010
W/U: L-sit, back ext., goblet squat, Sampson stretch, push ups, KB swings
WOD: 21-15-9
Power Clean (155/105) – scaled to 75# @ 21-51-9
Ring Dip – scaled to 2 skinny black bands 12-9-6
Scaled to:
21-15-9 Power Clean @ 75#
12-9-6 Ring Dip @ 2 skinny black bands
time = 11:26
Notes: Practiced kip swings today, and a few days last week. Not technically Day 1 Goat work, but close.
WOD #163 – 6 May 2010
W/U: group sprints, 3x(max rep push ups, quick cycle box jumps)
WOD: Deadlift 1-1-1-1-1-1-1
125-125-145-165-185(F)-175-180(PR)
MetCon For Time: 9:42
50 Ring Dips
200 Double Unders or 75 Box Jumps (20 inches)
I went with 50 ring dips (2 skinny black bands) and 75 box jumps (4×45# plates). Pretty happy with the box jumps – absolutely the fastest that I have ever done.
Notes: Surprised to be able to move this weight today, considering multiple variables (i.e., last nights’ cocktails, missing the alarm this morning, last DL’s in January, gaining 6# from work travel, yadda yadda). Today was the first day I tried the switch grip. Not sure it helped, but it didn’t feel bad either. Just starting to get the hang of quick cycle box jumps. Went from 3×45# plates last week to 4×45# plates today. I would be completely amazed if I ever got to the point of actually quick cycling on a 20″ box. Last thought – I got my Buddy Lee jump rope in the mail last night. TOTALLY EXCITED! I just pray that this is the magic bean to get me to DU-land.
WOD #124 – 7 February 2010
W/U: row 500, 3x (20 lunges, 10 OHS, 10 SPT)
WOD: Power “Elizabeth”
21-15-9
Power Cleans (135/95) (scaled to 75#)
Ring Dips (red and orange bands)
time = 14:00
Notes: O. M. G.
Christy's XFit Blog 