E2MOM, on rings

10, 
20, 20, 20,
25, 30, 30, 35, 40

남(m)/46/171cm/94kg/230509/
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post loads to comments./
오늘기록 25kg(x)(두번째와드)/
최고기록 (40/83kg/150414) 32.5kg/
화요일 저녁 두번째와드

CFWUx2
30 35-40-45 50-55-60-65-70

E2MOM
10x3
20x2
25
30
35x1
40
45(F)
45(F)

1x3@ 15kg
3x2@ 20kg (last two with a 5kg chain)
5x1@ 25, 30F, 27.5, 27.5, 27.5, 27.5kg. Didn't fully extended the 30kg.

35/45-45-45/55-65-75-80-85

50, 55, 55, 55, 60, 65, 70, 80, 80-fail

Dumbbells. 25,40,55,60,65,70,75,80,85

Ring dips; first time doing dips in 9 months due to no gym access bc of pandemic

BW-BW-BW-BW-30-30-30-30-30 (used a 30# dumbbell)

45
55
65
80
90
100
110
120
140 FAILED

47/M/5'7"/180
3-BW
2-20#
2-25#
2-25#
1-35#
1-45#
1-50#
1-75#
1-75#
I didn't know how to approach this one as I had never done weighted dips before so I finished with 10 at BW. Next time I'll start out heavier.

Pecs, deltoid, and tricep muscles are tired from all these pushing workouts so no way to truly max out today. 

71-76-80-86-106-111-106-106-106lbs. 

181/69”/41

M/34/6'/175#

x3: 100
x2: 110/115/115
x1: 117.5/120/122.5/125/100

25-50-55-60-65-70-75-80-80

At a hotel with no dip option on Monday. Completed this today, Sunday (rest day) 200830, with these weights:
3x 30#
2x 35-37.5-40#
1x 40-42.5-45-47.5-50#

Used TRX rings - honestly, several were not deep enough but the effort was there!

24-36-44-52-60-60-60-60-60 Kg

14 lbs every rep 

M/39/111kg
3-27kg
3×2-34kg
1-38
1-42
1-42
1-44
1-44kg

20#x3
22.5x2
25x2
30x2
35x1
40x1
40 “
40 “

10/15/20/25/30/32.5/35/37.5kg
(Dips no with rings) 

M/24/5'8"/160lb
CrossFit AFK

30lb-40lb-50lb-60lb-70lb-80lb-90lb-90lb-90lb
(ring dips)

3@25-2@35-2@40-2@45-1@50-1@53-1@55.5-1@58-1@60.5

on regular dip bars weight in pounds

Love how this text talks about the role of the aorta as it makes its way further from the heart. I really enjoy reading these anatomy and physiology excerpts!

5'9" / 185 

3-2-2-2-2-1-1-1-1

BW warmup 15

45-70-100-100-100-110-125-125-150

Done after “DT”. 

Weighted dips:
3 @ 20#
2 @ 40
2 @ 50
2 @ 55

Failed 1x60# three times. Called it. 

Did yesterday.

25-30-35-35-40-40-40-40-40

3 45
2 70
2 90
2 100
1 105
1 110
1 115
1 120
1 125
First time maxing on dips. pleasantly surprised by this. Would have started higher had I known. Will shoot for 135 next time!

35-45-55-60-70-80-90-70-80
on rings

M/42/6’3”/215
35/53/63/70/80/90x5

No dip bar or rings so I did weighted deficit push-ups in the warm up. 
Then I did weighted pull-ups 3,2,2,2,2,1,1,1,1,1 
30-35-37.5-40-42.5-45-47.5-50-55lbs 

9x 3 strict dips body weight
4 min Tabata scales, 5 min Tabata alternating hollow rock holds and Superman holds
3x 10 Jefferson curls 26# KB, 35# KB, 44# KB
lots of stretching 

3x30; 2x50, 60, 65; 1x70, 75, 80, 85, 90(f)

3_20
2_25
2_25
2_25
1_30
1_30
1_30
1_30

Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post 10-12-15-20-25-27.5-30-35 lbs

Needed a combination of weighted vest and weight belt

Weighted ring dips

3 50 lbs
2 70,70,70 lbs
1 80,80,80,80,80

Never done these before I hope I didn't over due it

3/10
2/15
2/20
2/20
1/25
1/30
1/35
1/44
1/50(failed)

11 rounds
3-5-5-5-5-5-5-5-5-5-5 = total 53 with 20lb weight vest
5:29

M/45/6'2"/185#

Ring dips 
3 - 70#
2 - 80 / 85 / 90
1 - 95 / 100 / 102(F) / 100(F) / 90

M/34/6’/220
45-55-65-70-75-80-85(f)-80-80

10, 15, 25, 35, 45, 55, 70, 90, #100. That last rep at 100 was truly max effort, pushed hard through that! 

did some bent over rows, side bends, and body weight dips as accessory work. 

10#*3
25/30/35 *2
40/45/50/55/60 *1

Didn't have weights , so worked on my strict dips without weights. 
With a lot of rest for recovery.
Rep sceme:
3,4,4,4,6,7,7,7,4

35 x 5
50 x 2, 2, 2
70 x 1, 1, 1, 1, 1

Weighted ring dips: 
3 rep: 90
2 rep: 100-110-115
1 rep: 125-135-145-150-155(fail)
m/52/5'11"/200#	

3x5 back squats, 170#
5 rep sets of ring dips:
5-7.5-10-12.5-15-17.5-20-20-20#

M/40/143lb

70 (x3), 96 (x2), 105 (x2), 105 (x2), 114 (x1), 114 (x1), 114 (x1), 114 (x1), 114 (x1) = 1,392 lbs

35, 45-45-50, 50-60-70f-70-60
compared to 
25, 35-35-40, 43-48-55-65-70

45,  50, 55, 60, 65,  70, 75,  80,  85 pounds Rx

Thanks very much to Tom and Rob for hosting a great level 1 at Solv CrossFit in Worcester, England. It was a brilliant weekend. Tom and Rob were top notch. I learnt a heap from them and had a great time doing so. Thanks again! 

with dumbbell in lbs

25-35-35-35-45-45-40-40-45 

55 for first 4 sets 100 for last 5

Weighted dip -done on rings 

3(32kg)-2(37kg)-2(40kg)-2(42,5kg)-1(45kg)-1(47,5)-1(50kg)-1(55kg)-1(60kg) reps

75-90-100-110-120(x2)-125-130-135-140

Anyone have thoughts/pics on how to do weighted dips in a home garage gym?

45#/8reps, 70#/6reps, 70/6, 70/6, 70/5, 70/4, 70/4, 70/4, 70/4

Warm up = 5 min

rep |  weight
4    =   25 kg
3    =   25 kg 
3    =   25 kg 
3    =   25 kg 
2    =   30 kg
2    =   30 kg
2    =   30 kg
2    =   30 kg
2    =   30 kg
WOD = 15 min

Cool Down = 5 min 

EMOM 10: 5 weighted dips. 30 lbs.

Weighted Dips
3@ 10/20/20/25/25/30/30/35/35#

I did yesterday’s DT workout 1st. 

M 48 171cm 77kg 
15 - 17.5 - 20 - 22.5 - 25 - 27.5 - 30 - 31- 32.5- 34 kg

M/48/87
20-24-24-30-34(×)-32-32-33.25kg

It was a great time in the CrossFit Mokotów. A lot of knowledge gained. Thank you

:30-35-40-44-50-56-60-65-69x  KG.
https://youtu.be/9IY87b7Vv3k

WOD ANALYSIS

Coaching notes:

Template: This WOD follows “As Heavy As Possible” template. The athletes must perform dip with as heaviest resistance as possible, so the scoring is based on the heaviest weight used.

Modality: This heavy day is a single modality that includes a heavy weightlifting modality.

Purpose: The purpose of the exercise is to improve the strength. The amount of resistance should be progressively increased per set to reach the athlete’s record in final set. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor.

The reason for choosing reps: The reps selected so that athletes reach to their 1 RM record (personal record). These reps zone challenge the strength. If athletes do not have a good rest between sets, their record will drop from set 4 onwards.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This heavy WOD takes about ≈ 25 min. Athletes must strive to do their best and should rest at least 3 minutes between sets. In fact, all 14 reps takes about less than 1 min, however the rest between the sets takes about 24 min.

Running a class: Trainers have ≈ 35 min for set other parts of class.

Physiology (GPP): Strength plays the major role in this exercise.

Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.

Anatomy:
Dip: Agonist: Latissimus dorsi, Pectoralis major (sternum head), Triceps.
Synergist: Teres major, Trapezius (lower fibers).
________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm up ≈ 5 min
Specific warm-up: ≈ 10 min
WOD ≈ 25 min
Cool-down ≈ 10 min

Additional time: It remains ≈ 7 minutes that can be divided in specific warm-up or cool-down.

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

M/35/5’10”/170#
Weighted dips 3-2-2-2-1-1-1-1-1
(lbs) 60-80-90-100-105-115-120-125-failed on 130

this is one of the few times that I don’t like having bumper plates.

M/25/5’8/187

BW-5-10-15-20-30-35-40lbs

Champions Club Scaling Notes

RANT
Think about the dip the same way you think about a push-up - which should also be the same way you think about a squat. Hips before knees in a squat, keeping external rotation, so in a dip it's the same thing, shoulders before elbows in the descent, and keeping external rotation by elbows staying in.

WHAT ABOUT THE MOVEMENT
Dip - pushing, end-range extension, external load, loss points of support, connection

WHAT ABOUT THE FORMAT
Max effort, so struggle with the set then rest long enough to recover for the next one. This movement is a strange one to pick - won't give the fatigue that a max effort squat or deadlift will, and doesn't have the same Wow Look At The Weight as a bench press of split jerk, but still a good test of strength.

TECHNIQUE SCALE
Scroll back and do yesterday's workout. Do some dips in the warmup.

CONSISTENCY SCALE
AMRAP in 15 minutes of:
Pick any movement you want to practice
8 strict dips

INTENSITY SCALE
AMRAP in 20 minutes of:
Run 200 meters
*split into teams of two, one partner does the run while the other practices weighted dips

MY STUFF
I did DT. 7:03 with 115.

GENERAL FEAR LEVEL: 2