45-45-50-50-50 (form started to go)-45-45 (single dumbbell between ankles)

35 (not great form)-30-30-30-30-30-30 (single dumbbell between legs)

Rx'd

CFWUx2 
25-30-35-40-45-50-55-60-65 pus
20-25-30-35-40-45-50(f)-45 dips

March 14th, 2022; evening

wu: bike, slihps
skill: gymnastic basics

wod: 	7x1 weighted pull up with a slam ball between the feet
					11 - 11 - 13,5 - 13,5 - 13,5 - 11 - 11kg
			7x1 weighted ring dip with a slam ball between feet
					9 - 9 - 9 - 9 - 9 - 9 - 9 kg

post: bike

E1.5MOM, alternated

25, 35, 45, 55, 65, 75, 80
25, 35, 55, 65, 75, 80, 85

Guess i finally improved My strict pullup!
This WOD was fun!
Not counting backpack and vest and hoodie I think 4 lb total

Pull-ups, all the way down till chin up
From 5 to 55lb 
30 35 40 45 50 55 50lb

And dips bellow parallel, from 5 till 75 had to cut it there bc of plates and time, I think I can 80lb
45 50 55 60 65 70 75lb

Male 24y 175cm 86kg

M/26/5'8"/155lb
CrossFit AFK

40lb-50lb-60lb-70lb-80lb-100lb(miss)-90lb

40lb-50lb-60lb-70lb-80lb-90lb-100lb

Used a 30lb vest plus a dumbbell on a dip belt for the extra weight. Use matador bars. 

body weight pull-ups (I tried one with 10# and failed)
negative dips 

F/25/5’5/140
CrossFit AFK

PU  45-45-50-55-60-60-65
Dip 45-55-60-65-65-65-70

☆CFHIM 10-15-20-25-28-28-28kg

M/35/6'/175#

Pull-ups: 80/90/105/110/100/100/100
(110 lbs. is 5 lb. PR)

Dips: 70/80/90/105/110/115/115

Deo gratias

Did sets of 3-4 reps at 25# for each exercise in between stretches.  Not a good day for the back, lots of spasms.

completed at the Y. belt w/ plates for the pull-ups, DB's held by the feet for the dips. parallel bar dips. 

Pulls-Ups:
45-45-55-55-60-62.5-70

Dips:
50-60-60-70-70-75-75

M/48/5’7”/180
weighted pull-ups 
7x20#
weighted dips
1x20, 1x25, 1x35,1x45, 3x50

Completed 12/18

Weighted Pull-up
45lbs (3) 55lbs (4)
Weighted Ring Dip
45lbs (4) 55lbs (3)

Modified:
--
7 AMRAP sets of body rows, 90'' rest between sets 
7 AMRAP sets of bench dips w/ elevated feet, 90'' rest between sets
SCORES: 
21+17+13+12+14+12+12 = 101
18 + 14 + 12 + 11 + 11 + 10 + 11 = 87
--
 + 11 km run in the early morning 

Pull-ups 40-50-55-60-65(f)-65-60lbs
dips 30-35-40-50-55-60-65lbs

Rx’d 
WPU (lbs): 52.5-60-70-75-80-85-90
WD (lbs): 90-90-95-105-115-125-135

pull-up：32-36-40-44-48-50-52KG.
dip：24-32-40-48-56-60-65KG.
https://youtu.be/IxB0ag2Pf0c

Pull-ups:  25-30-35-37.5-40-40-35#
Dips:  15-25-30-35-40-40-35#

Pretty happy with that, given how my shoulders have felt of late. 

59/5’8”/155#

1-1-1-1-1-1-1 pull ups
40-45-50-55-60-60-60
2-2-2-2-2-2-2 ring dips, 1 heel on box for stability
30-35-40-45-50-50-50

+ rowed 2000m*

*Cuz for my 53rd I bought C2 rower!! It arrived today!!

PU: 25#/35/45/55/65/67.5/70
Dips: 25/35/45/50/52.5/55/60

Ring-row & countertop push-up negatives
3 each x7

Strict c2b and strict dips max efforts
4-4-2-3-3-2-3
9-9-6-6-7-6-6

Pull-ups/dips: 7 set of 3 with 70#.

Rx
Weighted pull up
45-70-90-115-115-115
Weighted parallel dip
7x90lbs

M/30s/225lbs

M48/5'7"/165

Weighted pull ups
15-20-25-30-35-40-45#
weighted ring dips
15-20-25-30-35-40-45#

Had no idea where I was on this.....45# was challenging but might be able to go a few more #s above this next time...maybe max at 50# next time

PU: 65 - 75 - 85 - 95 - 105 - 110 - 115(PR)
Ring dip: 95 - 105 - 115 - 125 - 135 - 145 - 155 
m/53/5'11"/189#	

PU 40-50-60-70-80-90f only 3/4
Dip 40-50-60-70-80-90-100-110 used vest and #90DB 

Weighted pull-up 1-1-1-1-1-1-1 
reps 20-25-35-40-45-50 
Weighted dip 1-1-1-1-1-1-1 reps 15-20-25-30-35-40

Weighted pull ups
25-30-35-40-45-47.5-47.5
weighted ring dips
25-30-35-40-45-50-50

Made up BS wod-results there
Wt'd strict pull up
53/53/65/70f/70f so close on this one!!! UGH!!
Wt'd strict ring dip
35/53/58/65 F/53
m/51/175
Fun Sat morning Bro sesh.....yes- I did some Bi's/Tri's to finish up:)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Testing something that doesn't normally get tested, also won't have a major effect on workouts down the line. Pushing at end range extension, pulling at end range flexion.

MAIN DECISION
Is my attendance consistency good enough to merit doing this as today's workout?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 push-ups
10 kips
*practice strict pull-ups and dips - or you scaled equivalent - during the warmup

CONSISTENCY SCALE
AMRAP in 20 minute of:
Run 200 meters
Ricky Reps strict dips
Ricky Reps strict pull-ups

INTENSITY SCALE
Do a short sprint or row effort before each set. Something to make you breathe heavy.

INJURY SCALE
Upper-body - pick a running distance that you don't normally test and do a time trial. 600m?

MY STUFF
Tested out another variation of the Christmas workout

GENERAL FEAR LEVEL: 2

Globo scale: as rxed for most.  Globos have both dip bars and pullup bars.  Use a dip belt or a dumbbell for this one. If you are at a home gym without a dip bar or have access to rings or a TRX you can do weighted ring dips.  If you're at a gym without a pullup bar do lat pulldowns or tempo bent over rows with heavy dumbbells, and weighted chair or bench dips. 

Busy gym: perhaps do this EMOM style.

Bodyweight/ equipmentless sub: If you don't have access to weights do tempo pullups and tempo bar or triceps dips on a chair or your door gym today, and finish with tempo pushups.   If you have a backpack or vest wear that.