marble slabs and pumpkin cookies

for time;
10 ring dips
2 power clean and push press - 95#
9 ring dips
4 power clean and push press - 95#
8 ring dips
6 power clean and push press - 95#
7 ring dips
8 power clean and push press - 95#
6 ring dips
10 power clean and push press - 95#
5 ring dips
12 power clean and push press - 95#
4 ring dips
14 power clean and push press - 95#
3 ring dips
16 power clean and push press - 95#
2 ring dips
18 power clean and push press - 95#
1 ring dip
20 power clean and push press - 95#

full extension at top of push press is VITAL!
biceps to rings on dips and..i will repeat..you MUST start at full extension of elbows AT TOP of movement and finish with elbows at full extension on every rep
(i.e. you cannot jump into dips at bottom of dip, then lockout...that's 1/2 rep)

27 comments:

PTS said...

19:02
I think we may be back in a high volume stage.

deejay said...

19:41 as rx'd

Mack said...

Not much to say, kicked my a$$
15:24

Nice work Gord.......

Rory Hanlin said...

16:38 as rx'd

Geoff Aucoin said...

I've been getting some interesting 'treat' ideas from this http://nikkisblogspot.com/2008/05/paleo-friendly-chocolate-recipes/

plus there's a lot of other info/recipes there, too.

Honestly I've mostly been using the recipes for meals from the Performance Menu. They are pretty good plus the measure out the block for you as well!!

Gord said...

14:36

Nice to have a mini competion this morning boys. Thanks Mack and DJ

Sweeney said...

18:38.

I stored a little too much energy in the early rounds where I think I could have pushed harder.

Thanks Rob for the help with the shattered plate.

"Comatose" is my word. I love it!!!!

Matthew said...

15:18, nice workout

rwcorson said...

17:29
The dips were probably the best pace I've ever done.
PC & Jerk were multiples of 3 & 2 until rd of 16, then all singles. Focused on keeping the arms strait during the pull.
Great test.

SeanG said...

feeling a little sluggish today...a little sleep deprived...but no excuses

24:38

can't wait for tomorrows workout

Chad Action Brandt said...

17:12
Wanted to push but lower back would not let me. Must be keeping my butt high in Power clean start.
Nice times guys!

Ryan G. said...

Time- 19:16

- I did 110 lb. Power Cleans with out the Push Press. Shoulder is feeling good but over head lifts are still off limits.

Derek said...

sub 1 ring dip = 3 regular dips

37:12......tough one

Lauren said...
This comment has been removed by the author.
Lauren said...

subbed 75# cleans and push press

in the middle of the 2nd round of dips I had to go to jumping and slow negatives, there was just no up.

22:27

great workout

bso said...

19:55

Thrilled to have kept pace with you guys. Thought that my shoulder stamina would limit me.... but turns out I've seen a lot of progress there. It's just those hspus I gotta improve.

Todd Dyer said...

time= 21:40

Michael FitzGerald said...

13:46 as rx'd

deejay said...
This comment has been removed by the author.
deejay said...

Some good times ladies and gentlemen. I'm chomping at the bit to get back at it tomorrow, today was a bad performance!

Rob Sifton said...

28:12

Crushed me

All dips straight, but the power clean/ Push Press were gruesome.

Brent Maier said...

Time: 18:25

I can sum this workout up in two words. Bru & Tal!

Geoff Aucoin said...

15:04 with push-ups on kettlebells.

I got to CFCHQ to do the WOD before I taught classes and THERE'S NO RINGS YET! The push-ups were pretty tough but I don't know if they were as tough as the dips. Who knows.

Grant said...

G: 22:05 needed more consecutive PC&PP. Groin not a problem. Hats off to many great times today.

K: 24:29. Used 65# bar & bar dips

Grant said...

G: 22:05 needed more consecutive PC&PP. Groin not a problem. Hats off to many great times today.

K: 24:29. Used 65# bar & bar dips

Steve said...

24:23

Garage Crossfitter said...

15:38

-Ring dips unbroken with a smooth kip
-pc and pp were unbroken until set of 10, then switched to sets of 3 for rest of the workout
-all pp were full lockout with head pushed through and biceps hit rings on dips

recovered very quickly after this workout and shoulders are getting stronger.