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 5 of 8
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21-15-9 Reps for Time of:
Overhead Squats 95/65
Toes-to-Bars
The Overhead Squat weight should be light enough to cycle the reps into 3-4 sets. Substitute Hanging Leg or Knee Raises for Toes-to-Bars as appropriate.
Post time and Rx to comments.
Steph M. competing in last year’s Subway Series at CFSBK
REGISTER NOW FOR THE 2016 SUBWAY SERIES!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens
Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
News and Notes
- Registration for Murph Day 2016 opened Saturday. Sign up now!
- Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.
- Tom S. just got a really cool job as Global Chief Compliance officer at a company called ITG. Congrats, Tom! He’s making two hires and wants the CFSBK community to know about them. Check out the listings for Trade Surveillance Compliance Officer and Regulatory Audits and Inquiries Compliance Officer. You can reach Tom at Thomas.Shpetner [at] ITG [dot] com if you have questions or would like to send him a resume.
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Should I Give Up on the Split Jerk? Catalyst Athletics
Found: The Secrets of Lost, Underwater Egyptian Cities Atlas Obscura
6am
Tempo Ring Dips
8/8/7/7 with 5 on the rep out. I have plateau-ed on these the past couple weeks and I was starting to get frustrated with it. I think I am starting to lose tension toward the end of a long set. Next week I am going to try to stay super tight and hollow throughout.
WOD Rx'd in 6:10.
OHS were all unbroken. T2B were very broken.
Monday morning solo lifting (608 was so quiet today!)
HBBSQ paused 145x3x4. This is the same weight as last week, because last week I realized I picked a weight that was too heavy for a re-start. Felt considerably better this time and I'll go up in weight next week.
Bench press: the normal bar! Not the football bar! Yay! That's the first time in several weeks. 95x5x3, nice and easy. Might throw another 10 on the bar next time.
Kroc rows: 35x10x3/side.
Then a blissful 15 minutes of AR time. And by "blissful" I mean "putting the 'ouch' in 'couch stretch.'"
6 am class:
Paused ring dips: These were so hard! I burned out on them really fast but did about 4×4-5 good reps. I didn't do a max out set b/c I ran out of time and didn't really have any more juice in my arms. This was my first Monday group class this cycle, so I'm excited to work on these more.
WOD in 8:33. Rx, but some of my t2b did not actually touch the bar, so not true Rx, but I thought it was better to keep going and keep my heart rate up than wait for my t2b to come back each time. I went down to singles after I think 15 or so in the set of 21 and after 8 in the set of 15. OHS were in 15-6, 10-5, 9. Hard one!
After did 3×10 behind the neck strict press with the bar seated on the floor. This was something Frankie gave me to do to build up my lower traps b/c they're underdeveloped and I've found it really helpful to fix my overhead position and posture b/c I have forward shoulders.
Is Penny one of the lost and found items for claiming? Want! 🙂
7am NickDowell Sesh
Dips – 7 / 7 / 7 / 6 / 5
Oops, one rep less than last week. Upper body feeling a little creaky this morning. Gonna get 7 across next week. You'll see.
Metcon @ 85# – 8:13
Round of 21 unbroken on the OHS, then 6/5/4 and 5/4 with one fail in there. The limiter for me is my wrists, not the weight, which is frustrating. Too much rest just trying to get them to feel okay for the next set. TTB were good today. Kip lasted through the 21.
3×10 GHD cash out.
***Does anyone have a vest they don't mind sharing for Murph?***
@Ben Lock,
I have one that you can use after I'm done with it. What time do you plan on doing it?
Pierre
6am at Crossfit DC
Warm-Up
3 Rounds of
6 Dolphin Push-ups
6 Spider Lunge w/ Reach Up
6 Pike Position Calf Raises/side
6 Tube Sword Pulls/side
6 Alt Samson Lunges
Met-Con
EMOM for 30min (6 rounds each) of
A) Max Unbroken Strict + Max Kipping HSPU
B) 6 Alt DB Snatches (M: 40% bw, W:30%)
C) 5 V-Ups + 10 Hollow Rocks + 5 V-Ups
D) 30-45 Double Unders (Scale to 75 Single Skips)
E) Rest
Fun workout. I did:
A – 10,10 / 10,10 / 8,10 / 8,10 / 7,9 / 5,8
B – 80# dumbbell
C – Painfully
D – 45
E – Rx rest
Close DB Bench: 35 x 9, 8, 8, 8. Ran out of time for a last set.
WOD: 9:54 Rx. Originally thought I would scale the volume of T2B, but went decided to just go for it and take the time. OHS: Unbroken, 9-6, 9. T2B: Quick summary went 5, 3, 3…2, 2…1, 1, 1.
Pull ups after: 3-3-3-3-3.
@Pierre
Thanks! I was going to go at 10:30 but can move around for whenever you're going
6am with NickDowell
Dips – 4 / 4 / 4 / 4 / 5
Moving up slowly. Tried to slow down my reps after getting feedback from McDowell
Metcon – 7:24 rx'd
Unbroken and fast OHS. No TTB kip today, which is frustrating after finally getting it in the last 2 weeks. Been trying it every session in warm-ups, but clearly need more practice.
Make up post from Saturday:
Front squats 205x5x3. Relatively quick and easy.
Wod – fitness with DL scaled up to the 275# performance weight. 12:40 with slow runs, fast DL and steady pullup singles and burpees.
6am with nick and McDowell
1 round of bench then 3 rounds of dips. 6-7-7
WOD @115# fsq 6:39
Squats all unbroken
T2B lots of rest
Ran a little to late with a client to jump into the 10am class.
Press (instead of dips because my right shoulder feels a bit "off")
125x5x3
WOD Rx'd
7:39
OHS all unbroken and steady.
T2Bs are not my strong point, and I can't seem to follow my own advice, so they just "happened"…
7/5/5/4, 4/4/3/2/2, 2/2/2/1/2
So nice to have the gates open and the sun out today!
10AM with Noah.
Dips: 7,6,5,6 – Repout: 7
Subbed WOD: 22-16-10 Front rack lunges and 30-20-10 situps. Finished in 5:42.
Thanks to Noah for the suggested subs; this made for a very good workout.
Ring Dips: 5-5-5-5-3 :/ some rep out.
At least I increased by a rep. Confirmed they were low enough and I think my tempo was decent!
WOD: "RX'd" in 7:59 except I am a cheater because my feet didn't flick the bar every time…the majority of the time… Should have gone slower to make sure I hit the bar that extra inch. D$%N why did I cheat!? Ugh. Should have been stricter with myself. OHS were surprisingly not that bad.
Ran 3 laps around the gym after. Didn't check time…just trying to remember what running after a workout feels like. Also surprisingly not too bad! #Murph
Back Squat
380x2x6
WOD: 4:29 Rx
6:30 with Noah and Ro
DB bench press with 35s.
7-6-6-6-8 on the rep out. 4 more total reps than last week.
WOD RXd in 9:07. Toes to bar got hard but i did all 45 reps! Overhead squats were fine 12-9, 8-7, unbroken.
I was looking forward to this workout, but I've had this two day headache and felt nauseous at the beginning of class which put a bit of a damper on things
Warm up x3
10 push ups
10 OHS 45#
4 Chin ups
CDBTPBP (Close DB Tempo Pause Bench Press)
30# 10, 6 (right arm buckled), 8, 10, 11!
Thanks Fatima for sharing a bench and helping get back on track
Workout
5:14 Rx
OHS 12-9, 15, 9
T2B 6-5-5-5, 7-4-4, 9
I took more rest than I should have. These are two of my stronger movements normally. Just wasn't feeling up to it today.
7:30 with Ro
Did 7/7/7/7/6 on the ring dips. I forgot how many I did last week but I think I did one more.
WOD – 5:49 RX
Did all the OHS unbroken. TTB was 11/10, 5/5/5, 5/4. The last 15 of these were done as strict TTB because I couldn't organize the kip. When these go, these go.
Fun times at Weightlifting Club tonight!
Special guest Coach Joe was awesome! So helpful to get a fresh set of eyes on my lifts. I made a major breakthrough with the jerk tonight- and actually launched it off my shoulders properly which gave my feet time to go where they should. It really felt like a completely different lift to what I have been doing up to now. Kind of exciting! Snatches went well eventually too. As usual it took me a while to remember what I was doing but I didn't jump forward or make my usual mistakes. Frankie's cue from last week is still working for me 🙂
1.Jumping pull, snatch, jumping pull, snatch
63 x 1, 68 x 4
Snatch
63 x 2, 68 x 2
2. Halt Clean and jerk ( hold at knee 3 sec, hold at split 5 sec)
83 x 3 x 5
3.Snatch lift-off (3 sec hold at power position, 5 seconds down)
83 x 3 x 2
98 x 2 x 2
113 x 1 x 6
4. Snatch
53 x 6 x 4
Actually it was more than that because he wouldn't count any snatches that he didn't like so some of my sets were like 8 or 9 reps!!! Lol.
My legs are tired!!!