3/14/2012

''Weighted Ring Dips 5-5-3-3-1-1-1 & Paris''

Warm-up Drills (03.14.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Weighted Ring Dips 5-5-3-3-1-1-1'' (03.14.2012)
Warm-up as necessary before working through the following Weighted Ring Dip workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 1/3/5-rep maximum personal record.

Notes: Those that are still developing their Ring Dip/Ring Support Position should be scaling as needed for QUALITY.

Post loads/sets/reps to comments.

''Paris'' (03.14.2012)
For time:
Run 400m
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
SDHP's (65/45lbs)
Run 400m

Post times to comments.

Burpee Challenge (Optional)
71 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.14.2012)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

26 comments:

Anonymous said...

Weighted dips
5*53 .lbs. 3*58 .lbs 1*63 .lbs
Paris 18:57

Davidian

Anonymous said...

28 x Static Dips w/green band
Paris...25:26

-Dubs

Filipe said...

Weighted Ring Dips
5@ 25lbs
3@ 55lbs
1@ 70lbs

Paris
19:16

Anonymous said...

28 ring dips. 10ish with purple band

Paris

16:32 rx

Morgan

Laura said...

Ring dips...still developing w/purple band
Paris: 21:01

Anonymous said...

Ring Dips
5 @25 3@30 1@60

Paris: 24:50

Bob

Anonymous said...

Weighted Ring-Dips:
2 dips every min 14 min red band
Paris:
16:32 rx

M2

Anonymous said...

28 static ring dips red band
Paris 20:02 Rx

Jojo

lewis.robertdavid@gmail.com said...

Where the hell did yesterday's post go?

Rich Morse said...

Ring Dips 5@15lbs / 3@25lbs / 1@35lbs

PARIS - 18:42

- Rich

Marcus said...

Ring Dips I cannot remember because they were in kg

Paris: 17:10

Morgan has to be the fastest runner at CFNH! Great Job

Alison said...

Weighted Dips-static
"Paris"
21:49

Dutch said...

Shoulder injury-No weighted dips
Paris 30:21 rx'd
Mike V.

Morgan said...

Thanks Marcus!!

Grinster said...

Weighted Dips (Parallel Bars)

5x30
3x40
1x50 (Heaviest weight in the gym but now that I think of it I should have put 2 DB's in between my legs)

"Paris"

Cut out the 21 rep set due to time restriction

16:10

And ditto what Bert said about yesterdays post.

~Chase

lewis.robertdavid@gmail.com said...

20120314
Weighted Ring Dips 5,5,3,3,1,1,1
Warm-up Sets: 3x10 Strict Ring Dips
Working Sets: 45x5, 55x5, 65x3, 75x3, 85x1, 95xF, 90xF


"Paris"
Complete for Time
Run 400m
21-18-15-12-9-6-3 reps
Thrusters @ 65
SDHP @ 65
Run 400m

16:30

-Bert

Peter said...

Weighted Ring Dips
Only got as far as 53# x 5

Paris
27:08

Meg said...

Weighed Ring Dips total of 24.

Paris
22:33

Meg

thammond18 said...

Dippers...5-53/3-63/1-70
Paris...18:58rx
tommy

Traps said...

Weighted dips 128.5 lbs PR
Paris
16:29


Jay

Mike M said...

Weighted Dips
70x5
80x3
88x1

Paris
14:11

Boves said...

Dips
50 static

"Modified Paris"

Rope Up/Downs
7 6 5 4 3 2 1
Push Press from the Rack - 55lbs
KB Swings - 16kg

23:52

sdaghir@gmail.com said...

Early AM 6km Hobbit Run (1STw/out boot) YESSSSS

This was an awesome challenge today, expect to see it sometimes again. Ouch.

32:?? w/65lbs (AxleBB/Gasmask)
**Chasing and being chased by like of Sarah and Mike V. can be all the motivation this little gnome needs. See everyone for 12.4! KILL IT.

Khan said...

20lbs-5rm
30lbs-3rm
45lbs-1rm

"Paris"
13:30 rx'd

Joshua said...

Paris
14:11

Anonymous said...

Strong Asian Gentlman: 21:51