Ring Dips (or Close DB Bench Press)
Performance
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.
Fitness
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.
Exposure 4 of 8
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5 Rounds for Time:
15 Burpees
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
Post time and Rx to comments.
Ryan H. swings, American style, under red, white, and blue skies | Photo by Thomas H.
Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!
Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!
What Is It?
Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”
Why Should I Enter?
Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!
How Do I Enter?
1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.
2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!
3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th.
The WOD
Assault Bike 50 Calories
1 lap around the block with a sandbag
Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.
Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.
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Walt Whitman: Manly Health and Training NY Times
Chromosomally Enhanced: A Down Syndrome CrossFit Class CrossFit
6am
Ring Dips
8/8/8/8 and then 6 for the rep out. My arms just gave out on me. Next week I am going to stay at 8s and see if I can hit a few more reps on the last set.
WOD Rx'd in 13:25.
Burpees much slower than I wanted them to be but my chest/tris were shot from the ring dips.
Deadlifts 11/1 and HPCs 5/4 for all sets.
6am
Ring Dips
4/4/4/4 and then 4 for the rep out. Happy to move up to 4s across this week.
WOD Rx'd in 13:35.
Burpee super slow. Might be the dips. Might be that I'm slow at burpees.
Deadlifts 11/1 and HPCs unbroken for all sets.
Make up post from Saturday (which is appropriate since I'm still feeling it)
Front Squat: 195x5x3. These are still pretty light. Should have at least done 205.
WOD: 18:55 Rx'd. 4 quick touch and go muscle cleans right after each run. A bunch of rest, then all lunges unbroken (right side a struggle). 7 pullups singles, and a shuffle down the street. Tough one.
I'm back! Morning OG session, light weights to ease myself back into things.
Pause HBBSQ, 145x3x4. This was actually heavier than I should have done — I was thinking this is a very easy weight, but that's true of low bar, not so much high bar.
Bench (football bar): 90x5x3. This was relatively easy.
Kroc rows 35x10x3/side. Not too bad.
I missed you guys!
7am with McDowRo
Dips – 7 / 7 / 7 / 6 (boo) / 6
3 rep improvement from last week. Hope to move up another 3 reps next week
Metcon @ 115# – 13:36
This was a burpee workout for me. I hate them. Deadlifts all 11-1 and cleans unbroken less the last set where I dropped the bar. Caught one clean soft and am paying for it in my back.
Close Bench: 35 x 8, 8, 7, 7, 7 Pretty beat up from this weekend, so happy to repeat numbers from last week for the most part (was 7's across then)
WOD: 9:40 Rx.
Tried to stay steady on the burpees. Deadlifts all 11/1. HPC were a mix of unbroken, 6-3, unbroken, 6-3, 5-4.
6:30 am Strength Cycle
LBBS 205 x 3 x 1
Bench 160 x 3 x 1
Deadlift 265 x 3 x 1
Only one more class to go! Bummed that I'm going to miss the Total on Sunday (will be visiting my folks in OKC). Not bummed that I won't have to set the alarm for 5:45 next week.
6am with Ro'tacular
Some light bench. 25-30# Dumbbells. Trying to get the shoulder back little by little.
WOD 14:41 Rx
Burpees – did squat thrusters or some variation of it instead of the burpee. Almost felt slower than the burpee.
Deadlifts first three rounds 11-1, then fell apart on round four 8-3, and round 5 was a grab bag of triples, doubles and some singles.
HPCs rounds 1, 2, and 5 went unbroken. Rounds 3 and 4 both 6-3
Monday back at the gym-
500 meter row
7 negative pullups 10 secs down
Session with Nick.
intense hamstring work
warmup triplet (3 rounds):
-5×45# squats
-2 gym lengths of cartwheel prep
-10 D/u attempts
then 3 lengths of cartwheel attempts (comic relief)
Back squats: 102/1:
3×75#
3x5x95#
Deadlifts:
3×135#
5×165#
metcon:
In 10:30:
15 burpees
12 wall dunks (6ea side) 14# ball to 9 foot target
9 deadlifts @ 135#
productive and fun day
430p
Opted for the matador dip for today's progression
6 unbroken
3-3
3-3
3-3
3-2-1 (anterior deltoids on fire!)
WOD at 73# – got a good sweat on, totally a burpee workout
All hang cleans unbroken, should have done 83?
12:42
Had a 4:00 client so jumped in for the WOD with the 4:30 class for the WOD
12:38 Rx'd
Didn't push super hard but it was pretty fun. I remember when 135 hang cleans seemed crazy… All deads 11+1. Cleans 5+4. Burpees were methodical.
That's "for the WOD" twice for those counting.
Power Clean and Jerk
297x1x3
WOD
14:34
7:30 with Do and Ro
Went up to 35# on the DB bench press. First four rounds were 5-6 reps. Final rep out round was 7.
WOD at 83# in 9:56
Burpees were burpees, DL in 11+1 and HC unbroken.
Next time i'll do 93# for a hang clean workout.
Very nice to be back after 8 days of bloody marys, bourbon and beach, but jeeeeeeez this work-out was rough.
WU x 3
10 push ups
3 chin ups
16 rev lunges plate OH 25, 35, 45
Close DB Bench Press, tempo, pause, etc. etc.
4 sets of 8 @ 30#
Work-out RX 13:27
@Ryan – Nice photo!
6am with Ro
Dips – 10-10-10-10-10 – repout was not much of a repout
Metcon – 7:53 – which James kindly change to 17:53 for me on the board 🙂
DB Bench: 4×8 @30#. Ran out of time for rep out. Realized later it felt easy because I did 10 reps at this weight two weeks ago (missed last week). Oops. Jet lag.
WOD in 11:25
Burpees: slower than usual.
Dealifts: 11+1
HPC: 9, 3 sets of 6-3, 4-3-2. Form better than it has been lately. Grip was fine. Needed the breaks to breathe.
Feeling like I'm coming down with something….ugh.
rare 4:30pm group class for me.
Close Grip Tempo Bench:
30# x 10 x 4
-my right shoulder hasn't been feeling great so I switched to Bench instead of the matador dips this week. didn't know where to start and 30#'s seemed fine. didn't have time for the rep out but I was totally fine with that.
Wod:
10:34 rx'd
-all DL's as 11 then 1 + 9 hpc unbroken.
-as others have mentioned this was all about the burpees. need to be more efficient and just accept that they are always going to suck. I was a sweaty mess after this and it took me awhile to catch my breath.