Ring Dips and Strict Bar Work

Today is my first day back to work after 2 weeks away (staycation, but still). The girls went back to school. We were all up early. I forgot to eat breakfast. You know, the usual workday. ๐Ÿ™‚

673f5cc248af490788f00b3c2d180f97After I got my bearings again with work, I escaped my desk for an 8:30 class at CrossFit Continuum with my wife. We arrived to work with Coach Drea, Carrie, Tionne, and Andrea. A fun little class now that folks are back to work after the holidays.

We started with a 400m run in 20 degree weather. It was chilly!

From there we came back in to do some walking lunges, shoulder mobility with a PVC pipe, and some push-ups before heading to the rig to start working on those rings. 10 second hold locked out, 20 seconds of rest, 10 second hold at the bottom of the ring dip, 20 second rest… repeat 3x total. The lock out at the top was fine. The bottom… that was tough.

We followed that up with some ring dips and then some strict pull-ups with a band. That was a sign of what was to come.

The actual workout though was more skill work today for me than anything else. It was written for time, but we didn’t quite push it that direction.ย The prescribed workout was 5 rounds for time of:

  • 20 L pull-ups
  • 16 ring dips


Yeah, that quickly became modified to 5 rounds of:

  • 10 strict knee tucks or V-ups
  • 10 strict pull-ups
  • 10 ring dips

After 30 minutes, I was through 4 rounds and called it good. It was time for the 9:30 class to get started and they needed the space on the rig.

Definitely a challenging workout. I’ll be curious to see what we start to see showing up in the 2017 CrossFit Open. Will we see ring dips? Maybe? And more dumbbell work?

crossfit-openAnyway… It was fun to see everybody kicking butt today. Carrie was rocking out the strict pull-ups. We saw both Tionne & Andrea get pull-ups together on the rig.

We’ll see what we do tomorrow when the snow hits. ๐Ÿ™‚

And tomorrow starts the more strict diet again. We’ll see how that goes too.

Great work everybody! Have a good day!


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