CFWUx2 (5*jumping pullups/dips)
27:33

This is the first piece of equipment I have built for myself in Jan 2007 when I started CrossFit.  

subbed 3 rounds of:
10 BPUs
10 pull-ups
10 dips

10:28

28:18. Sub 4mins - R1-140r, R2/3-100r each of (40du, 20sdlhp, 20split jumps, 20 walking lunges with 20kg) 
Jumping ring pulls and dips

28:24
Bar jumping dips

rx 20:47

19:23 rx

Man those jumping pull-ups really jacked my heart rate. First 2 rounds of jumping ring dips unbroken. All the way down/up on each rep. Full lockout w/1/2 second pause on ring dips. 

RX
24:44

19:41 Rx 

subbed ~1k run and 30 dynamic pushups: 18:26

21:50

2 rnds RX

M/60/6’2”/230

28:45 
Dips replaced with 50cm jumping dips

27:52
No rower. Subbed 100 SDHP’s for rows. 

I made these over the weekend and the first L-sit I tried to attempt, they broke straight away! I weigh 83kg. I'm from the UK so  maybe our materials are a different spec.

26:51 strict pull ups and strict ring dips

25 min Rx

M/50/6’1”/210
20:57 Rx
Got tired in interesting places. Went for higher strokes per minute Han normal. Stayed about 30, normally row around 22

With 20# weight vest.  Time — 19:29.

Okay, I do think rowing is harder with the vest.  Paces were:  2:00, 2:04, and 2:03.  It has been awhile since I’ve done jumping pull-ups, and I forgot that they are much more efficient if you can rebound on the jumps.  So first round was slow-ish, as I did too many resets instead of rebounds.  Did better after I remembered the secret.

#weightvestmonth

46m/5'10"/180

M/42/5'4"/149lbs
As Rx'd
21:20

Completed 2019-06-14
22:45

Performed with strict bar pull-ups and dips
30:12

17:49 Rx

21:40

A good one!

Jumping ring dips we're about underarm height and very precarious jumping pull ups wear wrist area

Rose were slow all over 2 minutes

Scale to:
3RFT:
Run 800
30jpups
30dips(banded)

Instead row- 900m run. 22:19.

25,31 min. 

Subbed 800m runs & dip bar jumping dips
16:58
42/1.78m/77kg

3 rounds for time:

1000 m rows
30 machine pull downs at 110 lbs
30 jumping dips on bars

Time: 32 minutes

3 rounds 4 time
40 cals airbike
30 j pull ups
30 j ring dips
18:17

3 rounds in 14:35 of:
Row 500 meters
15 jumping pull-ups
15 jumping ring dips

36:09

I did this with butterfly pull-ups and regular dips as a quick metcon. It took me twenty minutes, but still left enough in the tank to work on some muscle ups. 

Built a pair at the beginning of the year when we began all the l-sits and band stands.  The pvc parallettes are game changers, especially for the garage gym goers.

2958 rx

D
1755
500 m 20/20

21:51 2 rounds 

17:36

20:32

Did this right after yesterday’s DL workout
41:40 Rx 

(Back, knee & wrist) Scaled to 3 rounds NOT trying for time:
Row 500m
15 ring rows 
15 dips, knuckles off the couch 
21:27

Subbed 40cal elliptical trainer = 1000m row
19:14

Each 40cal segment was under 4 minutes. Very pleased with my time today. But after that, the SLIPS were brutal. Wow.

21:28 Rx 
The Juan's Scales 

Rx 20:53

Jackie- 3 RFT 
1000m row
30 jumping pull up
15 box dips
25:19

I made these.  They work great.

18:39 RX

19:37 Rx’d

3 rounds for time of:

Sub’d run 800 meters
30 jumping pull-ups - bar 8” above head
30 jumping ring dips - inside bottom of rings just below arm pit

22:47

34:00 Stayed 70-80% was a great way to ease back into shoulder mobility. 

18:57:66       M/36/5’8”, 165#

43/6'3"/200
Bar mid forearm on pulls
Feet on floor knees slightly bent in bottom of dip
23:51

22:20. 800m run

Rx’d 21:45

57 / 169
Subbed push-ups for the jumping ring dips. Shoulder replacement so no dips or its derivatives. Surgeon isn't to happy about push-ups either for that matter.
17:37

3 rds of
1000m row
15 strict rev grip pull ups
15 strict ring dips

20:51

M/6/190/51

Short on time since we're going to the hospital to induce labor so we can meet our little girl. Did this instead:
Fast & Heavy for time of:
21-15-9 DB Thrusters
400m run

7:10 RX. Beat my time from last May by 1:30.

As rx’d
23:23

RX Time 19:46

29:07
200m swim instead of row! Did the dips & pu first (19:30) & then, did the 600m swim after (9:37!)

This is AWESOME!!!  Thank you! <3 

3 rft
Row 1000m
30 jumping pull ups
30 dips on bar
26:29

3 rounds:

Row 1,000 meters
30 jumping pull-ups
30 push-ups

18:08

Jumping pull-ups much harder than I was ready for

21:10
3 Rds
100 banded rows
30 jumping pull-ups
30 dips (btwn stools)
SLIPS 20mins 
I even had a handstand hold competition with my 9 year old, thankfully I won! He can beat me in a headstand hold though. 

Rest then did my boys workout with them:
1/4 mile run
25 squats
4 x 10 reps squats (35# DBs)
10 x 40yd Sprints (20sec rest btwn)
50 hip thrusters (45#)
50 reverse hip thrusters (no weight)
100 Single Unders
2 mins Sit-ups (AMRAP-70 or 80)-lost count telling them to get moving & finish strong haha

19:54 no rower, subbed 3000m airdyne for rowing

26.32

21:08

Nice workout! Pretty heavy for me though.  18.25 min RX

22:45 RX

45/5’11/205

25:03 rx’d 

Beginning lol 
3 rounds for time:
500m row
5 pull ups
10 dips

26:54 Rx. 

Total row time 11:55

Feel like I must’ve done something wrong on the jumping pull-ups and jumping ring dips. Muscle fatigue was a huge issue especially on the pullups. 

26:48

M/44/6'2"/180#

Rx'd 
20:49

22:56 RX

22:51 RX

So it has been a while since I've been doing CF on a regular basis. Can someone explain to me what SLIPS are?

21:30 Rx. I took longer on jumping ring dips because I’d never done those before.
2 rounds of Juan Acevedo’s SLIPS workout in 17:30.

Here's the beginning lvl for this workout 

3 rounds for time:
500m row
10 pull ups
10 dips

20:50 Rx

rx
26:22
then
SLIPS
m/49/175

20:54 rx


SLIPS:

3 rounds of
1-2 attempts playing about with handstand hold
3 slow descent from headstand
3 front scale into back scale/side (3-5 second pause @ end range)
0:15 hanging L sit 
0:40 side plank/side

then 2:00 forward fold into 2:00 pancake stretch

Phew this was tough. Thank you good WO. My times 22:40 RX

안양공식인증지부 크로스핏힘
23:58 강경택 45세/180cm/90kg
Row 1K pace 1:54.8 1:57.6 1:58.5

This is a really interesting combination of movements. The row distance adds up to a pretty significant volume and the jumping pull-ups/dips always surprise me as to how difficult they can be. Here are some thoughts on scaling:
Rowing: I will have most of my athletes complete the entire distance, on each row effort. For athletes with a fair amount of experience, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort. For newer or deconditioned athletes, I will likely reduce the distance to control overall volume. 

Jumping Pull-ups: Do not underestimate this movement and I recommend not altering it to regular pull-ups. I like to set-up athletes at a pull-up bar where the bar is at the middle of the forearm, when both arms are extended overhead. I will adjust boxes or plates to help athletes achieve the ideal starting position. For scaling this movement, I will either reduce the reps per round and/or use a higher box to reduce the distance that the athlete has to jump to the bar. 

Jumping Ring Dips: I will set-up athletes so that there is a slight bend in the legs when in the bottom position and ensure that at least the top-half of the range of motion requires the feet to leave the floor. For scaling this movement I can lower the rings to decrease the difficulty or I can reduce the reps. In situations where I don’t want an athlete to be forced to stabilize the rings significantly, I can keep their feet on the ground or have them perform the movement on a stable surface. 

I think I’d just progress this one too pull-ups and strict ring dips ..not sure what the jumping part would do for me

Warm-up for 190611 

WORKOUT OF THE DAY

3 rounds for time of:

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

GENERAL WARM-UP
Roll lats, 1 minute each side
Deep squat hold, 3 minutes

3 rounds:
250-m row
10 PVC pass-throughs
20 banded pull-aparts
5/5 Turkish Get Ups

SPECIFIC WARM-UP
Jumping Pull-ups
1 set of 5 kip swings + 1 kip
1 set of 2 kip swings + 1 jumping pull-up
1 set of 2 kip swings + 1 jumping pull-up + 2 kip swings
1 set of 3 jumping pull-ups

Ring dips
2 sets of:
10-sec ring support hold + 3-sec negative + 3-sec hold at the bottom of the dip
5 ring dips with feet on the floor
5 jumping ring dips

INTENDED STIMULUS
.
LET'S GET NASTY! You will wish there were some thrusters here, which is saying something. This should make you breathe fire. Today the purpose is simple: give you no place to hide. We want to create a context in which it is very evident that resting is your choice. The scale up here wouldn't be to do regular pull-ups. It would be to raise the bar just enough so that you still have to jump while the rate of pull-ups per minute is really effing high. Or a weighted vest if you really must. This is meant to spike your heart rate hard. Stay true to that. Most athletes will be able to do this as prescribed. All you need to do is to adjust the height of the pull-up bar or the rings. When doing so, remember the primary objective today is to have a high power output, it is not to develop strength for your pull-ups or dips. The options below have some guidelines on how to adjust rings and bar. 
On SLIPS make sure you are building upon what you are doing. I added an option at the end that takes into consideration the workout we have done today. 




OPTION 1
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups 
30 jumping ring dips
 
Set bar so that the base of your palm is at bar height when standing with arms fully extended. Set rings so that the base of the rings is at nipple height. 


OPTION 2
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups 
30 jumping ring dips
 
Open standard for pull-ups. Bar should be set up so it is at around 6 inches above the top of the athlete’s head when the athlete is standing tall.
Set rings so that the base of the rings is at belly button height. 


OPTION 3
3 rounds for time of:
Row 800 meters
20 jumping pull-ups 
20 jumping ring dips
 
Open standard for pull-ups. Bar should be set up so it is at around 6 inches above the top of the athlete’s head when the athlete is standing tall.
Set rings so that the base of the rings is at belly button height. 


SLIPS CIRCUIT FUN
3 sets
60 seconds handstand hold on wall
50 seconds back scale per leg
40 seconds gymnastics plank hold (squeeze the butt round the upper back)
30 seconds front leg per leg
20 seconds L-sit from the ground
1 minute elevated pigeon per side

Excellent!! Thank you!

Champions Club Scaling Notes

RANT:  This is a tricky one to scale. I would have called this Just A Workout if it was kipping dips and pull-ups, but the jumping ones throw me off a bit. I’ve been programmed to be super conservative with jumping pull-ups and GHD sit-ups as far as Rhabdo goes, so that’s obviously in the back of my mind. Also, I’m trying to figure out the desired stimulus. On pull-ups, keep a reverse grip to make sure your shoulders stay in external rotation, and keep your feet together and knees apart on the jumping portion to practice good habits. On the dips, keep your elbow touching the strap the entire time — this makes sure you lean forward and your shoulders do the work.

I SHOULD TRY THIS RX’D IF: I can do all this and not be completely wrecked tomorrow

ORGANIC SCALES:
Strength — strict pull-up/dip and shorter row
Stamina — as is, or 1 round if you’re that good. But you’re probably not
Endurance — split rounds in half and do 6 rounds
Flexibility — SLIPS and more SLIPS

NEUROLOGICAL SCALES:
Coordination — kipping dips and pull-ups, feel the fall on row/run
Accuracy — even splits on row
Agility — see coordination one
Balance — SLIPS

GROUP VERSION:  I really need to think this over more. Aside from what I put up in the Rant, bar and ring setup will be tricky. Unless I’m missing something, setting up different boxes and stations for jumping pull-ups is really difficult. Then the rings can be tricky too because some people need spotting. Here’s how I think I’ll do it:
3 rounds
3:00 run/row
1:30 flexed bar hang
1:30 ring hold (top or bottom)
This way everyone’s moving together and organized, and you can split people up if there’s not enough room or equipment.

WARMUP:
Jump rope — just because
Push-up — dip practice
Kip — spend some time overhead
Hollow rock — midline prep
[insert something you suck at] 

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Lots of muscle fatigue here.

Globo scale: if you do not have a rower, run 800m or bike 50 calories.  You can use a dip bar for jumping ring dips, or you can do triceps dips from a bench, or worst case do pushups.  If you do NOT have a pullup bar, sub dumbbell or barbell rows, something you can do 20 or more unbroken with, or ring rows.  You can also do TRX rows and jumping TRX  dips if you have one of those.