Wednesday 5/27/09

For time.

5 rounds of:

21 x Sumo dead lift high pull (95lb/65lb)
21 x Ring dips

Post time to comments.

15 comments:

Black and Gold CrossFit said...

12:21...I think, I lost count on the last set of ring dips so I stopped when MAJ Wylie stopped since we were basically doing a one for one.

Good workout. If you are having problems with the ring dips, use the bands to help spot yourself. If you place each end of the band beneath each hand and then put you knee on top of the band, this will both help stabilize the rings and provide you with a little bit of assistance. This will allow you to maintain your intensity level when muscle endurance becomes a limiting factor.

SB said...

19:50 with 85lbs scaling and used blue band on ring dips for rnds 2-5
I had a feeling this WOD would eat my lunch when i first saw it. Thanks Kingsley and Mac for extra motivation.

Kings said...

11:40-something.

Worked out with Mac and SB. Good workout of the day. Need to work on cleaning up my form on the ring dips. Lost alot of time there to stop and restabilize. However, I was also able to make up time on the SDLHP.

DanH said...

rx'd - 12:17

Mac said...

11:55. The effectiveness of explosiveness with the SDLHPs really shows, and you can feel the strain on forearms and bi's when you get a little lazy on the hip thrust. Great workout, and thanks to Kings and SB for keeping me fired up.

Bobby said...

I haven't been doing too many WODs from here. Instead, I've mainly just been doing METCON style workouts using my bodyweight- Murph on Monday (44:04) and Barbara yesterday (30:41). I really need to find an affiliate by me.

The crossfit mainsite had a little blurb- http://www.crossfit.com/cf-affiliates/ (May 25th entry) about B&G with a picture-http://www.crossfit.com/cf-affiliates/blackandgold_b.html

Black and Gold CrossFit said...

Bobby-Careful with too many long METCONs. Remember anything over 20 minutes becomes aerobic. That's okay every once and a while but you cannot maintain intensity with those kinds of workouts. Try and keep the majority of your workouts between 10-20 minutes with a sampling of longer METCONs and some of the skill/strength days. Barbara was okay because the mandatory 3 minute rest should have been a decent recovery and allowed you to get after each round at a high intensity. Murph is just a long suck...it's okay it is meant to be that way just know what you are getting into when you hit a workout like that and think about what you are trying to get out of it.

A way you could have done today's workout with very little equipment and still gotten the same stimulous is, fill a back pack with some weight...any kind books, rocks you name it, then do the SDLHPs using the straps and do the dips with your feet elevated on something and a chair if you don't have rings.

On that note, if you don't have rings, I highly recommend buying them. They are highly mobile and you can always find a way to kick your own ass if you have your rings. All you need is something to mount them on, trees, rafters, etc... You can use them to do pull ups, dips, L-sits, push ups, the possibilities are endless.

NM said...

19:04. Gotta work on my ring dips...they killed me today.

upty03 said...

19:40

Cannot see myself getting down where the other posts are...I barely finished the third round in 12 min.

Chris said...
This comment has been removed by the author.
Dubbs said...

21:52 as RX'd

Black and Gold CrossFit said...

Dubbs--Welcome to the fray my brother.

RW said...

15:21 as rx'd

Stroh's Lite said...

17:28
Used the blue bands for assisted dips to maintain intensity.

Great workout.

Tex said...

19:32 as rx'd

This one ate my lunch,stole my change, beat me senseless then stole the rest of my money...

I also did the WOD from monday earlier today. I made it through 3 rounds in 14:38. I had a really tough time with the clean a jerks.

I agree with DB on the rings. Today I hung the rings from a tree and over the past two weeks I have used rafters and even a children's playset to hang them. They are so versitle. I am really missing the rest of the crew...encouragement and mutual suffering does a lot.