WOD: (scaled)
21 pullups & 21 ring dips (small band for ring dips)
15 Deadlifts (60% = 120#)
30 Squats
T = 21:06
3 minutes slower than my last go at it, but I was on the paralette bars last time. My ring dips were slow but the deadlifts were the worst part of this wod!
Chris S
gooodmorning crossfiters!
WU x 2
cleans – up too 185 for 5… gotta straighten out the arms… old habits die hard i guess…
21 pullups
21 dips
15 Dlifts @ 225
and 30 squats
happy monday everyone
Marc H.
Nice Cleans and nice time Chris
Jo
WUx2
Squat to 175#
3 Rounds
7 Muscle ups
15 Deadlifts 125#
30 Squats
17:10
Shannon
Mobility
WU x 2
Strength: OHS X 5
15-25-35-45-55-60
Would like to start practicing dips with the bands so I can try them out in a workout. Also, I am having a hard time figuring out which band to use for pullups in workouts.
Use a thicker band in the WODs then for the warm ups. From there worked your way down in band size.
Ex
med band warm up -> large band wod
small band warm up -> med band wod
1 warm up round with band and one with out -> med band wod
no band for warm up -> no band/ or keep the med / small band close by for the wod.
Personally I worked my way up to do 10 strict pull-ups without the band for a week or two before I started completing the wods without the bands. It’s something that takes time, that’s for sure.
It worked for me, but I’m not saying it’s the right/only way.
Shannon
Thanks Trent. That’s what I have been doing but it always depends on how many we are expected to do. I’ve had WODs that I use the medium band and it’s too easy but have also had the opposite happen. I now set up two so I don’t get mad mid-wod. Thanks for the advice 🙂 great job today. Hope your hand are better.
WOD: (scaled)
21 pullups & 21 ring dips (small band for ring dips)
15 Deadlifts (60% = 115#)
30 Squats
T = 18:14
Could have had a bit faster time but I’m a wimp when it comes to hand “injures”. I made Elba run and get tape on Saturday when a chunk of skin ripped, and I only had 5 reps left for pull-ups. Today 10 reps in the first round of pull-ups and another chunk ripped, but no Elba..haha.
On a side note/while I’m confessing my wimpiness, I am one hurting unit. I have a unexplained gash on my left wrist from Friday’s WOD, bruised my left knee cap from Saturday’s lunges, and more bruises to come on my left hip and right elbow from playing touch football yesterday. I never felt more alive…
Amanda
Take care of your callouses and you won’t rip so easily!
WOD: 3 rounds
– 21 Pullups (medium large band)
– 21 Paralettes**
– 15 Deadlifts at 95#
– 30 Squats
Time: 14:30
** First 17 reps were ring dips with a medium small band. Just couldn’t get myself up anymore so I switched to paralettes. First time trying ring dips in a WOD.
Tim
WU X 2
Strength X 1
Cleans: 135-155-175-195-215f-215f-215(pr)
WOD – 3 rounds
-21 pull-ups (red band)
-21 Paralette Dips
-15 deadlifts 205#(for some reason did 21 in the 1st round, brain fart I guest)
-30 squats
Time 17:34(pr by 45 sec. even with the extra deadlifts)
MUs really slowed me down – had to wait 30secs in order to get one in end of round 2 and all of 3!
Welcome to the group Krista !! U did great :)!! And nice to see ya Tony V. From CFF!!
5 min slower than May- However no bands this time, dips on rings and almost doubled my deadlift weight! 🙂 Welcome Krista!
Shannon
Good work Maria 🙂
Marcel
Great improvement Maria.
Krista
Good job Maria, great increases from last time, and thanks:) look forward to seeing you in classes!!
Kerri
WU X2
Shoulder press X3
45-50-55-60-65-70(f)-65×3 -65×3 (worked on form…one side keeps going up better, making my back twist a bit)
WOD
3 Rounds of
21 pullups & 21 paralette dips
15 Deadlifts 110 lbs
30 Squats
Man, I am drained. I need to do these kind of workouts to get better, but geez I wish I didnt need to. Ring dips slowed me down a bit, as I figured they would, but not as bad as before. Also, no back problems! Small victories 🙂
Good job everyone, kudos to all who muscled it up!
Gabriel
For sure happiness, glad to have witnessed it!!!!
Marcel
Huge PR Mario!!!
Heather S
WU x 2
Shoulder press 1’s
50-60-70-80-85
WOD
3 Rounds of
21 Pullups (small blue band)
21 Ring Dips (purple band)
15 Deadlifts 130#
30 Squats
16:56
That was tough and seemed to go on forever, but glad I stuck with the smaller bands. Some really impressive times all around!
Marcel
WU x 2
Strength: Shoulder press x 3
85-95-105-115-125
WOD: (scaled)
21 pullups & 21 ring dips (1st no band, 2nd yellow, 3rd 2 yellow)
15 Deadlifts 225 lbs
30 Squats
T = 20:26 (PR 4:21)
What a tough WOD! I was totally gassed at the end, took me 15 minutes to start feeling normal (if there is such a thing). Great race at the end Bender 🙂
Bender
Ditto buddy! Go Bills!
natacha
Thanks everyone!
Hannah
wu x 2
push jerk X 5: 45, 55, 60, 65, 75 – Thanks for coaching tips, Mark.
Last time I did this wod in May, I had to do the last 2 sets of pull-ups on rings. Today I did all of them with the thick band, and my times was shorter, 17:17 vs. 18:37. Unfortunately I forgot to write my deadlift weight last time but today it was #115.
Also during warm up I am using the red band now. Slow & steady progress.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Nice pic!
Great pic of Natacha!
WU
Strength: Push press
5x 55-60-65-70-80
WOD: (scaled)
21 pullups & 21 ring dips (small band for ring dips)
15 Deadlifts (60% = 120#)
30 Squats
T = 21:06
3 minutes slower than my last go at it, but I was on the paralette bars last time. My ring dips were slow but the deadlifts were the worst part of this wod!
gooodmorning crossfiters!
WU x 2
cleans – up too 185 for 5… gotta straighten out the arms… old habits die hard i guess…
21 pullups
21 dips
15 Dlifts @ 225
and 30 squats
happy monday everyone
Nice Cleans and nice time Chris
WUx2
Squat to 175#
3 Rounds
7 Muscle ups
15 Deadlifts 125#
30 Squats
17:10
Mobility
WU x 2
Strength: OHS X 5
15-25-35-45-55-60
3 rounds:
7 Muscle-ups (Scaled: 21 pullups- medium yellow & 21 paralettes)
15 Deadlifts (105#)
30 Squats
Time: 9:59
Would like to start practicing dips with the bands so I can try them out in a workout. Also, I am having a hard time figuring out which band to use for pullups in workouts.
Overall, great WOD 🙂
Use a thicker band in the WODs then for the warm ups. From there worked your way down in band size.
Ex
med band warm up -> large band wod
small band warm up -> med band wod
1 warm up round with band and one with out -> med band wod
no band for warm up -> no band/ or keep the med / small band close by for the wod.
Personally I worked my way up to do 10 strict pull-ups without the band for a week or two before I started completing the wods without the bands. It’s something that takes time, that’s for sure.
It worked for me, but I’m not saying it’s the right/only way.
Thanks Trent. That’s what I have been doing but it always depends on how many we are expected to do. I’ve had WODs that I use the medium band and it’s too easy but have also had the opposite happen. I now set up two so I don’t get mad mid-wod. Thanks for the advice 🙂 great job today. Hope your hand are better.
Practiced pullups with black and green bands
Strength: Back Squat
75-80-90-95-100 (5’s)
WOD:
3 Rounds:
21 Ring Rows
21 Paralette Dips
15 Deadlifts 115#
30 Squats
Time: 18:48
Great picture of Natacha! 🙂
WU
Strength: Push Jerk x3
45-50-55-60-65
WOD:
3 Rounds:
21 Ring Rows
21 Paralette Dips
15 Deadlifts 75#
30 Squats
Time: 12:28
WU X 2
Strength X 1
Overhead Squat
20-25-30-35-40-45(F)
WOD
3 rounds
21 pullups
21 Paralette Dips
15 deadlifts 75
30 squats
Time 16:04 PR of 3:36
WU
Strength: Push press
3x 95-95-100-115-130
WOD: (scaled)
21 pullups & 21 ring dips (small band for ring dips)
15 Deadlifts (60% = 115#)
30 Squats
T = 18:14
Could have had a bit faster time but I’m a wimp when it comes to hand “injures”. I made Elba run and get tape on Saturday when a chunk of skin ripped, and I only had 5 reps left for pull-ups. Today 10 reps in the first round of pull-ups and another chunk ripped, but no Elba..haha.
On a side note/while I’m confessing my wimpiness, I am one hurting unit. I have a unexplained gash on my left wrist from Friday’s WOD, bruised my left knee cap from Saturday’s lunges, and more bruises to come on my left hip and right elbow from playing touch football yesterday. I never felt more alive…
Take care of your callouses and you won’t rip so easily!
Trust me, that’s a new goal. Today’s rippage was 100% preventable.
She really does defy gravity when she jumps!
WU X 2
Strength X 5
Front Squat: 95-115-125-145-160
WOD – 3 rounds
-21 pull-ups (medium yellow band)
-21 Paralette Dips
-15 deadlifts 125#
-30 squats
Time 14:30
Great pic of Natacha! Holy springy!
CFWU x 2
Strength – Back Squat x 5
155-165-185-195-220
WOD – 3 Rounds of
21 pullups & 21 ring dips 1 yellow first two rounds, 2 on the last
15 Deadlifts 225#
30 Squats
Time: 13:38
Great job Jamie!
WU x 2
Strength
Deadlift 5’s
120-130-140-160-185
WOD
3 Rounds of
21 pullups & 21 paralette dips
15 Deadlifts 135 lbs
30 Squats
Time: 14:00
I like this one, hard on my hands but a good one :)!!
Heavy deadlifts! Strong girl!
Elba, you amaze me! Strong AND fast!
Awesome work girl! Loved that you were there during the beg. of my class! Miss working out with you.
wu x 2
strength – Front squats x 5
135, 155, 175, 185, 195×3
WOD : 3 rounds
-21 pull ups
-21 Ring Dips (yellow band)
-15 dead lifts 185#
-30 squats
Time 16:24
Daily squat to 285 (morning)
WOD as Rx’d (afternoon)
10:22
Shoulder press X1 45-50-55-60- 65(F) Matched old PR
WOD
3 Rounds of
21 pull-ups (green band for 2 rounds; + skinny band for 3rd) & 21 paralette dips
15 Deadlifts 135 lbs
30 Squats
17:42
WOD at 225# but not full lock out on the MU’s -> 12:46
Gonna practice the full lock out MU this week
CFWU x 2
Shoulder Press
5×95-5×105-5×115-5×130-5×145
WOD: 2 Rounds of
7 Muscle up
15 Deadlifts #205
30 Squats
Time: 14:20 Did only 2 rounds since it was my first wod in three weeks. Man Cold!
Welcome back Guy!
Yeah! Guy’s back 🙂
Welcome back brotha!
WU x 1
WOD: 3 rounds
– 21 Pullups (medium large band)
– 21 Paralettes**
– 15 Deadlifts at 95#
– 30 Squats
Time: 14:30
** First 17 reps were ring dips with a medium small band. Just couldn’t get myself up anymore so I switched to paralettes. First time trying ring dips in a WOD.
WU X 2
Strength X 1
Cleans: 135-155-175-195-215f-215f-215(pr)
WOD – 3 rounds
-21 pull-ups (red band)
-21 Paralette Dips
-15 deadlifts 205#(for some reason did 21 in the 1st round, brain fart I guest)
-30 squats
Time 17:34(pr by 45 sec. even with the extra deadlifts)
Strength
HSPU
9-9-9-9-9
Deadlift: build to 225#
WOD
“Grinder”
3RFT
7 MUs
15 Deadlifts @185# (60% of 310# 1RM)
30 Squats
Time: 12:27
MUs really slowed me down – had to wait 30secs in order to get one in end of round 2 and all of 3!
Welcome to the group Krista !! U did great :)!! And nice to see ya Tony V. From CFF!!
Nice time Johnny!
Thanks Johnny 🙂 Good 1st WOD!!
WUX2
Strength: Deadlifts
95×10 – 115×5 – 135×1 – 155×1 – 165×1 – 175×1
WOD: “Modified”
3 Rounds:
– 21 Ring Rows*
– 21 Push Ups* (knees)
– 15 Deadlifts (110#)
– 30 Squats
Time: 18:45
The ring rows are definitely deceiving… started out 5 at a time, then was lucky to do even 2 in a row. (Modified does not = easier!)
What a great picture of Natasha!!! 🙂
Strength Deadlifts
3 x 95-105-115-125-135
WOD
Scaled
21 Pullpups
21 Ring Dips (skinny band)
15 Deadlifts @ 95#
30 Squats
time= 17:25
5 min slower than May- However no bands this time, dips on rings and almost doubled my deadlift weight! 🙂 Welcome Krista!
Good work Maria 🙂
Great improvement Maria.
Good job Maria, great increases from last time, and thanks:) look forward to seeing you in classes!!
WU X2
Shoulder press X3
45-50-55-60-65-70(f)-65×3 -65×3 (worked on form…one side keeps going up better, making my back twist a bit)
WOD
3 Rounds of
21 pullups & 21 paralette dips
15 Deadlifts 110 lbs
30 Squats
Time: 18:48
Grinder (Rx’d):
3 rounds..
7 muscle-ups
15 deadlifts (225#)
30 Squats
Time —> 13:37 (PR)
Had 14:31 last time with 205#.
awesome Bro!
Huge PR Jeff!
Awesome picture Natacha!
Awesome newsletter Amanda!
WOD as rx’d –> 17:04
I struggled on the first round of MUs.
I just checked my old time…I guess that is a PR by 2:25.
WU x 1
nso strength – express class
WOD
3 rounds:
21 pullups
21 paralette dips
15 deadlifts (135#)
30 squats
Time: 16:11
WU x 2
Strength: Push Press
5x 45
1x 95
1×135
1×155
1×185
Failed 200.. Next time.
WOD: (scaled)
21 pullups & 21 ring dips (small band for both)
15 Deadlifts (60% = 155#)
30 Squats
Time = 18:42
WUx2
Strength – Push Press X1
115-125-135-145-155-165(PR)-170(PR)
WOD
3 Rounds of
21 Pullups
21 Ring Dips (yellow band)
15 Deadlifts 225#
30 Squats
Time: 20:23
The ring dips where brutal. Was so tempted to go with 2 yellows but happy i stayed with the 1.
Way to go Mario on joining the 400 Deadlift Club!
Great job 6:45 group!
WUx2, added [email protected]#
Deadlift 5RM
185, 205, 235, 275, 295 (5RM PR) then… was feeling lucky…
405×1 (PR) … *happiness*
WOD (sub MU for 21 pull-ups+ring dips) = 23:41
Man, I am drained. I need to do these kind of workouts to get better, but geez I wish I didnt need to. Ring dips slowed me down a bit, as I figured they would, but not as bad as before. Also, no back problems! Small victories 🙂
Good job everyone, kudos to all who muscled it up!
For sure happiness, glad to have witnessed it!!!!
Huge PR Mario!!!
WU x 2
Shoulder press 1’s
50-60-70-80-85
WOD
3 Rounds of
21 Pullups (small blue band)
21 Ring Dips (purple band)
15 Deadlifts 130#
30 Squats
16:56
That was tough and seemed to go on forever, but glad I stuck with the smaller bands. Some really impressive times all around!
WU x 2
Strength: Shoulder press x 3
85-95-105-115-125
WOD: (scaled)
21 pullups & 21 ring dips (1st no band, 2nd yellow, 3rd 2 yellow)
15 Deadlifts 225 lbs
30 Squats
T = 20:26 (PR 4:21)
What a tough WOD! I was totally gassed at the end, took me 15 minutes to start feeling normal (if there is such a thing). Great race at the end Bender 🙂
Ditto buddy! Go Bills!
Thanks everyone!
wu x 2
push jerk X 5: 45, 55, 60, 65, 75 – Thanks for coaching tips, Mark.
Last time I did this wod in May, I had to do the last 2 sets of pull-ups on rings. Today I did all of them with the thick band, and my times was shorter, 17:17 vs. 18:37. Unfortunately I forgot to write my deadlift weight last time but today it was #115.
Also during warm up I am using the red band now. Slow & steady progress.
I meant Marc.
🙂 not a problem
WU x 1
WOD
3 Rounds of
21 Pullups
21 Ring Dips ( 2yellow band)
15 Deadlifts 155#
30 Squats
Time: 19:01
Then went to kickboxing and did… 4 rounds of sparring, 5 rounds on the bag and combinations…
forgot to mention…
Strenght: Thrusters x 3
85-95-105-115-125-135-140F
WU x 2
Shoulder press x5: 35, 40, 45, 50, 55
WOD 3 rounds
21 pull ups (med & sm band 1 round, lg band 2 rounds)
21 dips
15 deadlifts 65lbs
30 squats
Time: 14:45
MOBILITY
WU X 2
Strength: Back Squat, 3 x 110-120-135-155-175
WOD @ 200 lbs and using purple band for ring dips: 20:19.
Great Work Guys, welcome to the crew Krista!
BENDER’S BACK!!!!!!!!
WUx2
Strength: Front Squat x5
45,55,65,75,80
WOD
3 Rounds of
21 pullups & 21 paralette dips
15 Deadlifts 90lbs
30 Squats
Time: 18:17