Ring Dips (or Close DB Bench Press)
Tempo Ring Dips (32X1):
4 x 6-12 Strict, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.
The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.
Post loads/work to comments.
5 Rounds NFT or 20 Minutes:
5ea 1-Armed Dumbbell or Kettlebell Thrusters, as heavy as possible
7ea Split Squats
5-10 Strict Toes-to-Bars or Hanging Leg Raises
Focus on keeping a rigid, squared off torso for the first two movements. Only add weight to the Split Squat if you can do all reps in both legs with perfect form. The goal on the Toes-to-Bars/Hanging Leg Raises is zero swing.
Post work and Rx to comments.
Dan L., Mike C., and Mark L. listen as Coach McDowell recites Walt Whitman’s “Crossing Brooklyn Ferry” from memory | Photo by Thomas H.
- CrossFit Kids programming returns today with a new schedule!
- Registration is now open for our seasonal vegetable/fruit/egg and fish CSAs. Don’t miss out!
Upcoming 8-Week Training Cycle Template
Training Cycle Dates: M 4/11- Su 6/5
Crush Week: M 5/29 – Su 6/5
Transition Week: Will be the first week of the following cycle, starting June 6, 2016
This cycle will bring us back to more progressive, less randomized programming with an added emphasis on developing/building intermediate gymnastics skills in warm ups. We’ll program the barbell movements on consistent days of the week and will once again squat twice a week.
Monday – Upper Body Push: Dip or Dumbbell Bench Press + Metcon
Tuesday – Rest Day
Wednesday – Back Squat + Deadlift + Metcon
Thursday – Clean and Jerk + Metcon
Friday – Rest Day
Saturday – Front Squat + Metcon
Sunday – Snatch + Metcon
We’ve laid out the Fitness and Performance rep schemes and weekly progressions for each lift, as well as the standardized warm ups we’ll be doing for the next 8 weeks, over on the Current Programming Cycle page.
New to all this? Check out Coach Fox’s article “The Underlying Philosophy Behind Programming at CFSBK.”
Yesterday’s Whiteboard: Bear Complex | Run, Power Snatches, Burpees
Kettlebell Thruster Technique MaxWOD
K HarpZ says
McD! Atta boy. He's a poet and we didn't even know it
Josh S. says
He might also have been taking about Kettlebell Swings. not sure tbh.
Dan L says
10, 10, 8, 8, 10 – Was a little too aggressive on the first too sets. These felt pretty good though.
Just under 5 rounds for the NFT work:
Strict T2B – 5×8
DB Thruster – 45, 55, 55, 65, 65,
Split Squat – 45x7x4
6am with NickDowell
So happy to see NFT work this morning after the crushiest of crush weeks.
Ring Dips – 6 across and then a rep out at 7. I was good about leaving a few in the tank and planning on getting to 12 across in 8 weeks.
T2B – sets of 5 strict
Thruster – Worked up to the 65# DB
Split Squat – My knee started barking so I did these at 30#.
Looking forward to squatting twice a week again.
Brad D says
6am with McD and Nick
Ring dips were 6 all the way across and then 8 on the rep out. Will try 7s next week. The tempo is a real game changer on these.
T2B – sets of 5
Thruster – 50lb DB
Split Squat – (2) 40lb DBs
After class 10min EMOM: 8 pullups even minutes, 6 strict HSPU odd minutes.
Allie B. says
Photo & caption is HILARIOUS.
Also, excited for the new cycle! I like the added emphasis on gymnastics warm-ups, two squat days, and a day dedicated to ring dips!
Chas C. says
"Crowds of men and women attired in the usual costumes! how curious you are to me!" -R. McDowell Myers, greeting today's 7 a.m. class (taught alongside Nick, who strikes me as more of a William Carlos Williams guy).
Close dumbbell bench press tempo work: 40×12, 45×10, 45×8, 45×7, 50×6. McDowell, with his keen insight into rhythm and meter, suggested I make sure I wasn't just relaxing in the last second of the downward tempo movement but instead lowering the bells steadily.
NFT work: up to 50 on the thrusters (should've done more aggressive jumps but took it easy), 30s on the split squats (same), and some passable-looking leg raises on the bar.
I decided to continue crashing Strength Cycle this morning, as I can do neither ring dips nor dumbbell stuff, at least not on the left side. The cortisone shot did just about nothing, apparently 🙁
HBBSQ: 182.5x5x3. Feels pretty darn heavy.
Football bar bench: 102x5x3. This moved a lot better than 100 did last week, kinda wish I had bumped up to 105.
Deadlift: 250×5. I was debating whether or not to do this so soon after Saturday's 205# extravaganza. Everything was actually fine except that my hands feel like hamburger.
I think I'll crash SC one last time on Wednesday before I go on vacation and just don't work out (other than walking everywhere) for two whole weeks. Can't wait!
I can confirm that as of 8 AM, McDowell was wholly unaware of the true extent of his fame.
It's pretty long, but here is the first verse:
Flood-tide below me! I see you face to face!
Clouds of the west—sun there half an hour high—I see you also face to face.
Crowds of men and women attired in the usual costumes, how curious you are to me!
On the ferry-boats the hundreds and hundreds that cross, returning home, are more curious to me than you suppose,
And you that shall cross from shore to shore years hence are more to me, and more in my meditations, than you might suppose.
Brendan B says
7am with NickDowell
Tempo Dips – 6 / 6 / 6 / 5 (boo)
That pause at the bottom is killer. Good to work on these strict for once, too. Excited to throw them into the mix. I'd like to be able to do sets of 10 by the end of the cycle, but would settle for 8s.
NFTFTW – 4 Rounds
Thrusters – 35# / 40 / 45 x 2
Splits – Nada / 20# / 25 / 30
TTB – 6 across
Needed that NFT day. Good stuff.
6am with NickDowell
Rings dips – 5 or 6 each round, think I stopped the rep out after 5
NFT work 3 2/3 rounds
T2B – 6 x 4
Thruster – 35, 40, 50, 55 all felt really horrible on the right side
Split squats – 35×2, 40
Battling a head cold and still feeling beat up from the 75 deadlifts so just used today as a good opportunity to move around and take it easy
Kayleigh R says
Bench: Started with 30, which felt too light, so switched to 35. Kept losing rep counts will all of the pauses, usually between 7-9 per round. Need to pick a weight and reps to be consistent with next week.
T2B – sets of 5, many admittedly not as strict as they should be
Thruster – 35 for one set, then 40 for the rest
Split Squat – 25s for 4 rounds, 30s for the last
Pull up party (yesterday, forgot to post): 4-4-4-3-3
Pull up/GHD mini-party today: 4-3-3, 12-12
Tougher than I expected but then I haven't been doing them so there's that.
Sets of 5 strict t2b, zero added weight on the split squats, and I neglected the thrusters.
Dan G. says
6am with NickDowell
Rings dips – 3 or 4 each round. Happy to see them this cycle – lots of room for improvement!
NFT work 1 1/3 rounds (had to rush home so my wife could yoga at 7)
T2B – 8,8
Thruster – 32 kg kb. This was aggressive.
Split squats – 30# took this light in recognition of my poor balance and sore groin on the right side.
Nice easy start to the cycle was appreciated.
David Osorio says
10:00am Group Class with Noahapologies
2 Rounds NFT
10 OHS 45
5 Strict Pull-Ups
3 Rounds NFT
5e Single Arm DB Thruster @ 50lbs
7e Split Squats @ 25's
10-10-8-8 Strict TTBs
A few hours later..
Seated Sled Arm Pull: E-Sled + 130lbs
Shawn Campbell says
7 am with Nick and McDowell
I wanted to say something clever about McDowell's recitation but Chas is just too funny to top. I will say that some members of my family call me exclusively by my middle name too.
Tempo bench 10-10-10-10 at 20, 25, 30, 30 then a couple ring dips instead of a heavy 1. I have to work on holding dumbbells with a neutral grip rather than like a barbell, according to Nick.
I took NFT very seriously. Did about 4 rounds of nearly all three movements – 20, 30, 30, 35 DB thrusters; 0, 10, 15, 12 split squats. 5 or 6 TTB that I think were strict and nobody accused otherwise. I finished my coffee in between rotations.
James A says
6AM McDowell & Nick
Ring Dips today.
A kip would have been nice today
Matty said it already…NFT was just what was needed.
I'd prefer to not report on how many rounds I completed today.
T2B – sets of 8-10
Thrusters – 50# DB
Splits – 35# x2
Temp bench: 25×10, 25×10, 30×8, 30×8, 35×6
T2B: Raised my legs as high as I could
split squats: no weight- 20-20-25
Leisurely 1 miles jog to undo some bad eating choices today.
Snatch: HS, (85,90,95%)x2
(253, 266, 281)x2
kristin caps says
First day back after some gnarly cold, flu, virus, don't know what it was, glad it is gone.
3 kip pull ups – so glad these didn't go away, was scared for a second
15 sec handstand hold
12 reverse lunge
Tempo bench: 20×10 – 4 rounds, rep out was x9, lost my stuff..
NFT: Split squat: no weight, then 4 rounds with 10# DB
DB Thruster: 20#
8 Knee Raises
Lots of forearm stand work in a yoga class today which left my upper back on fire — not really in a great way. The teacher made some interesting adjustments to my downward dog and wheel, which should make these poses more beneficial moving forward, so that was good.
Fun 4:30 class today
Warmed up with 2 rounds of 8 push ups, 8 front squats @45#, 8 ring rows
Tempo DB press: 20# DBs 4 rounds of 8 reps, then 15 reps on the max out — feeling the upper back burn
5 Rounds NFT:
5 ea side – DB single arm thruster – 20#, 20#, 30#, 30#, 35#
7 ea side – Split squat – 20# DBs each hand, 25# DBs last round
5 strict T2B
A bit later..
4 Rounds of
12 GHD sit ups — more control on the way down, a little less hyper-extension of my bendy spine
10 back extensions w/ 10kg plate
10 ea side single arm high pulls w 8kg KB
Soft tissue mashing with alpha ball