10-17.5-20.-22.5-25-27.5-30-35-40 Rx'd Tried to maintain good form and depth.

Handstand descent completed. Did headstand using the wall for assistance and tried to control tuck all the way down. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211115/
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Practice descending from a handstand for 20 minutes.
Post loads to comments./
2.5kg-5kg-7.5kg-10kg-12.5kg-15kg-17.5kg-22.5kg-25kg/
월요일 저녁와드

CFWUx2
30 40 50  60 70 80 85 85

Followed the rep pattern on rings: 5. 10,15,20 (two singles). 25,20,20,20,20kg. Did the HS descents between the dips attempting three of Acevedo's 44x1 each time.

30, 35, 35, 40, 50, 60, 65, 70, 80

#35 x 3 #50 x 2 #80 x 1

Then a descent first level handstand descent practice. Used a band on the rogue structure, and then, tryed to get 3 seconds on the way down. I think I got them, by 6th attempt I was starting to break on the way down.

Also played with au de coluna , see capoeira vid. 

Rxd and feeling myself again. Even though I haven’t had much to eat today besides some bone broth a “paleo cookie” and 3 beers! 

70x3-75x2-80x2-88x2-93-97-102-106-110

Pr’d on handstand descents with a bent leg/arm descent touch and go press back up. Almost did this with freestanding stiff/stiff as well today. Also nearly pulled off a few free Stalder descents to straddle L on the ground. Worked on squeezing my legs together on tuck and squeezing my legs straight on the straddle moves. Worked a couple pike lowers as well. Fun WOD. 

25,35,45,55,80,90,100(F),95(F)

30/35-40-45/50-55-60-65-70f

E2MOM

25
3x50
5x90

(90 was tough, but can go up a bit on all of them)

3xBW, 2x 35, 53, 62, 1x 70, 86, 105

24 24 40 40 40 48 57 57 57

20-30-35-40-45-47,5 fail-47,5-50fail-50fail

103

No way to attach weight, plus my dips need work, so sub’d x4 reps of bodyweight strict dips to work on form. 
12,8,8,8,4,4,4,4,4

Sunday was an all-day soccer tournament. I completed a version of this today, Wednesday (rest day), like this:

3 minutes of max assisted dips
4 minutes of HS descents
alternating, with 6 segments of dips and 5 of HSD

1st 3 rds of dips were with both heels on a box in front me; 2nd 3 rds were with 1 heel on box and 1 suspended. For HS descents, each rd, I increased the descent time by a couple of secs per attempt.

Completed 24-25-30 (79) on 2 legs and 28-29-34 on 1 leg (91). I don't know how many HSDs I did in the end. Maybe 35?

30-40-45-50-60-70-80-90-100lb (PR), Ring Dips
Headstand and Handstand Descents, practiced shaped (Tucks, Pikes, Straddles) and forward rolls.

25, 35, 45, 55, 60, 70, 80, 90, 100lbs Rx

M/35/5'10"/190

(3) 45-(2) 55-65-75-(1) 85-95-105-105

105 was the max the belt I had could hold.

Ring dips. Weighted vest

24/32/32/32/40/40/40/40/40lbs

35x3 / 52x2 / 70x2 / 88x 2 / 96x1 / 105x1 / 123x1

90-115-115-115-120-125-130-135-135

24-28-32-36-40-50-52-56-60kg.

Took a rest day yesterday, playing catch up.

3x45, 3x55, 2x80, 2x90, 1x100, 1x110, 1x115, 1x120, 1x125, 20@bw (Man! Did those first 5 feel easy!)

Practiced handstand walking for 20 min.  Can now consistently get about 10 feet on each set.  Balance is the issue, strength seems fine.

Great read! 

Dr. Kendrick,  I love reading about this and learning a different way of thinking about a very serious problem.  Could you elaborate on how the Linus Pauling theory effects atherosclerotic lesions, and/or how the Linus Pauling Theory may help to confirm or bolster what you are saying?

Thanks!
Mike
www.thrivehpf.com

Used rings.
30lb-50lb-50lb-50lb-50lb-50lb-50lb-50lb-50lb

191118
Strict Dips on straight bars
5-10-15-20-25-30-35-40(f)
Then
20min practice on Wall Handstand negatives facing away

35-45-45-45-55-60-65-70-80
vs
25-35-35-40-43-48-55-65-70

Used rings 
5-lb, 8, 10, 15, 20, 25, 25, 30, 32.5-lb

Didn't have a belt, had to hold a DB in my legs. Heaviest one was 75lbs so:
3*50-3*65-3*75-4*75-4*75-3*75-3*75-2*75

#10, #15, #25, #35, #45, #60 x4x1

Had the pleasure of listening to Dr. Jenkins speak at this year's Trainer Summit. He is passionate about Exercise Science and recognizes Coach Glassman's incredible contributions. He is leading the charge in bringing the CrossFit methodology into academics and the Exercise Science world.

Here Dr. Jenkins speaks of Coach Glassman's 2002 CFJ article "What Is Fitness?", "Overall, I would argue that presenting a useful definition of fitness is one of the great contributions to the human health sciences in the current era—probably in history."

I am by no means an expert in the field, however, the mechanism of effect for The Response To Injury Hypothesis does seem logical. It also suggests there is much room for further research and debate. I am always so puzzled when alternative theories don't garner the respect they deserve in the mainstream. It just goes to show you that when something gains momentum (or consensus) in the mainstream there's little that can turn the ship or force people to look in another direction. When the ship is based on bad science, the public loses.

Was able to do 3 bar dips w/ 10# dumbbell, then had to switch over to:

20 min AMRAP
3 strict bar dips
20 DU’s

(because I suck at DU’s and not enough wall space in the gym to do handstand anything)

No idea how many rounds I got in.

40kg-55kg-55kg-65kg-65kg-75kg-65kg-65kg

Scaled to 9 rounds of 5 reps feet assisted dips then inversion practice.

Accidentally PR’d a 5 rep dip at 104lbs during the warmup.

114lbs (PR)
123(PR) - 123 - 114lbs
88 - 88 - 88 - 88 - 88lbs

Prioritized heavy multiples and had no juice left for singles, I’m ok with that though. Only had KBs so that’s why the weights are weird.

Getting very close to just kissing the ground on my bent/bent/bent descent.

3 x 50#
2 x 60/65/70
5 x 5 x 40#
I wasn't getting a lot out of doubles and singles for dips

Had to workout at the apartment gym. No dip bars, but had a bench. Scaled Friday’s workout. 

21-15-9
135 lb bench press
35 lb DB squat cleans

6:21

That sucked. 

On rings:
25(3)
35(2)
35(2)
35(2)
40(1)
45(1)
50(1)
55(1)
55(1)
Handstand descent 20 minutes 

40lbs
55/70/70lbs
80/80/80/80/80lbs
Bar dips

3 x 65
2 x 80-90-100
1 x 115-125-130-135

Nice to see Mike, Stacey, Nicole and others still posting here!
m/51/5'11"/200#

35-40-40-45-55-55-60-65-70
Ring dips
Completed handstand descent practice

75-85-95-105-115-125-135-145-155(PR)

24-28-32-32-36-40fail-40-40-40-40kgs

Straddle kettlebell strict presses:
5x16
5x20
5x20
5x24
3x24
3x20
3x20
3x16kgs

43/1.78m/75kg

Warm Up:
7 Minute Workout (30 Sec. Work, 10 Sec. Pause)
Jumping Jacks, Skipping, BW Squats, Push Ups, Dips, BW Rows

Dip Loads:
3x10kg (22 lbs), 
2x20kg (44 lbs), 
2x22,5kg (49,5 lbs), 
2x25kg (55 lbs), 
1x27,5kg (60,5 lbs), 
1x30kg (66 lbs), 
1x30kg (66 lbs), 
1x35kg (77 lbs), 
1x40kg (88 lbs).

Rx’ed 
45-55-65-80-85-90-100-110-125
Used Kettlebells except for 125 (used plates)

Finished with max reps -
50lb-12
40lb-12
30lb-12
20lb-13
BW- 15

Strict ring dips
20#
30#
40#
50#
70#
75#
80# f
82 1/2 f
80#  Tied pr
m/49/175

Weighted dips (between stools)
3@ 10/10/12/15/22/30/35/35/35#

Worked on freestanding Handstands & handstand descends from the wall.

Weighted ring dip
35x3
45x2
55x2
65x2
70x1
80x1
85x1
95x1
105x1

M/49/6’6”/205
Max strict dips (body weight)
2:00 rest between sets
4,4,3,2,3,3,2,2,2

Every 2 minutes for 9 sets completed: 3 strict dips on dip bar + 1 minute free handstands or wall walks.
Afterwards completed 5 minutes of L-sit variations on parallettes, dip bar and hanging from pull-up bar. Then completed 4 minutes front and back scales alternating legs every 30 seconds. Ended w/ 15 seconds strict pull-ups E30 seconds for 2 minutes.

I always forget how fun heavy dips are and how strong some people are at it...I should probably do these more often! Here are some thoughts on modifying this session for those that cannot do weighted dips: 
The first option will simply be to perform an unloaded dip, if possible. I can even challenging this athlete with a specific tempo parameter to make each set challenging. For athletes that cannot perform dips, I will replicate the movement function as best as possible, therefore I will NOT modify to a push-up, bench press or vertical pressing variation today. I will provide 3 main options:
Option 1: Negatives. This will involve having the athlete jump to top of the dip (support) and then lower under control in 3-5 seconds. 
Option 2: Band assisted. I will have athletes use a band tension/placement that allows for each set to be performed with 1-2 reps left in the tank. 
Option 3: Perform dips with legs straight and feet on the floor in front of the body. Athletes can place hands on boxes or a set of parallettes and adjust the foot position as needed to make each set challenging for them.
*For newer athletes it should be noted that I might not have them do sets of 1 but I may have them continue to do sets of 2-3 reps for the final 5 efforts. 

25-30-35-40-55-50-50-50 all in kg 

I don't have a viable place to do dips in my gym. Can I try bench presses as a substitute?

M/45/6'2"/180#

Rx'd 
53#
70/88/95
100/105/108.5/110/112(F)

Champions Club Scaling Notes

RANT
Here's an example of a workout that might not be great for a group and good for a seasoned individual. The workouts have been pretty rough lately and this one could give a nice break from that. The setup is also tricky, especially if you don't have a belt, really heavy dumbbells, or a dip station at the right height. If you're strong enough, using rings would be an easy fix. If not, do a few sets of max reps dips without any weight.

I SHOULD TRY THIS AS RX'D IF: I have the right setup and can feel like this gives me what I need for the day

GROUP VERSION: we're behind a bit, so I might just put dips in the warmup every day this week and let a few of the people do this one the side.

FIRST TIME WITH CROSSFIT VERSION: scroll back to the Ricky workout and do that one. Come back to this one in a few weeks.

INJURY VERSION:
Poor Tua. That was an incredible offense to watch.

WARMUP:
This is a great one to practice movements you are not good at, then throw the handstands in between dip sets.

GENERAL FEAR LEVEL: 2

▶ Here's a video on how to scale strict dips: https://www.youtube.com/watch?v=Y2YJ5hzo7kI

▶ Here are some options for those descents:
https://youtu.be/X2oAKLi6iws

New here...is there a recommended load and time between sets?  

Hell yeah! Fun day! Today we blend gymnastics and weightlifting. Let's use the specificities from both worlds to give you the most productive workout. From the first one,  emulate the drive to make form the ultimate goal of your movement. From the second, keep in mind that load is there to make you stronger, not weaker. The weight is an aid, not an obstacle. Loading a movement pattern that is not solid, will go against both principles there. If your strict dip is not super robust, working for nine rounds on bigger sets in which you can practice excellent mechanics will be way more productive. Assist with your legs if needed. Set up a box  If, on the other case, your strict dip is reliable, keep adding load until you find that point in which your mechanics deviate too much from the primary points of performance. Once there, stop, you've made it! 

For the descends from the handstand, use the wall or a box for assistance if you need it. Add a 1-3 seconds hover just one inch above the ground for funsies. If you are capable of doing a freestanding handstand hold, then definitely play with freestanding. If you are in between, the wall is too easy and freestanding is out of reach yet, use one of option from the video below.  Try finishing in a headstand position and holding it for a few seconds. This is playtime! ENJOY! 

OPTION for dips
For athletes developing dip capacity. 

9 sets of 3 reps @44X1

Assistance: use on of your legs on a box to assist. 
44X1: 4-second descent, 4-second hold at the bottom, explosive ascent, and 1-second hold at the top.

Globo scale: as rxed.  If with rings sturdy enough, do weighted ring dips.  Otherwise heavy bar dips will do.   Scale to banded ring or bar dips, decreasing assistance each set. 

Handstand decent can be done on a wall, freestanding, or piked on a box or bench.  Otherwise heavy dumbbell shoulder press negatives can be done as a sub. 

Warm up for 191117:
GENERAL WARM-UP

Row 500 meters at an easy pace

2 rounds of:
5 inchworms + push-up
15 hip extensions on a GHD
15 hollow rocks
30-seconds per side of a “banded bully” distraction

SPECIFIC WARM-UP

Weighted dip
2 sets of: 10-second support + 3-second negative + 3-second hold in bottom of dip
1 set of 5 reps of a strict dip or jumping pull-up
2 sets of 2 leg swings + 1 kipping dip
2 sets of 2 weight dips
*Increase load on the second set 

Descending from handstands
Options:
Descend from the top of a handstand on the wall, facing (away from) the wall.
Descend from the top of a freestanding handstand.
Descend from the top of a pike push-up.