Happy Monday

In Manhattan:
#50 STARTS TONIGHT (1 slot left!)
#51 M/W/F @ 7:30pm, starts May 4th
#52 Tue/Thur @ 8:30pm, starts May 5th
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, May 12th
In Brooklyn:
#6 STARTS TONIGHT! (still has availability)
#7 M/W/F @ 7pm starts May 11th

Monday 090427 (68) (20)
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.

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First, catch your rooster
Why Olympic lifting is good for CrossFit

Can you identify all the Black Box coaches and members in this picture from this weekend’s CrossFit Gymnastics Cert at CFSBK?


  • torch

    12:46 Rx’D

  • jim

    no compare to link? didn’t we do a very similar wod to this recently?

  • Davi

    The PT article is GREAT. Good selection, Allison!

  • Rickke

    Great 8am class. As usual, thanks to Jacinto for kicking our asses.
    Warm up w/ 14# med ball – 3 rounds
    chops – 10 each side
    10 cleans
    10 swings
    5 rounds – 21 SDHP, 21 ring dips
    21:19 – Subbed 75#
    1st round – no band on dips
    Round 2 – 5 Skinny purple band on dips
    Both of these exercises are on my top 10 list of things that need improvement in strength and skill. I need to keep practicing the kipping dips Mike taught me, which would have made this go a little faster.
    5 rounds
    30 seconds plank, side plank (both sides)
    25# weighted sit ups

  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    as Rxโ€šร„รดd
    Five rounds for time of:
    65 pound Sumo-deadlift high-pull, 21 reps
    21 Dips
    Three rounds for time of:
    25-35 pound Sumo-deadlift high-pull, 21 reps
    21 Dips (Bench Dips okay)
    Three rounds for time of:
    10-20 pound Sumo-deadlift high-pull, 15 reps
    15 Dips (Bench Dips okay)

  • Zach Singer

    This is the WOD to which you’re referring. Very similar, but different. 35 reps different per exercise, actually.
    Saturday 090214
    Seven rounds for time of:
    95 pound Sumo-deadlift high-pull, 10 reps
    10 Ring dips
    Following up on Craig’s post yesterday to again offer congratulations to Sophie’s boyfriend, Jon Matzner, who places 5th overall at the Mid-Atlantic Qualifiers and earned a trip to the games this July. If you look at the results, Jon absolutely crushed the DL / Double under WOD and the Squat Snatch / Pullup WOD, coming in 4th and 5th overall in each, respectively. Way to go, Jon!

  • Justin “Thor”

    Youve got to love T-Nation’s ability to insert a picture of a female in some skimpy clothing no matter what the article is about. God Bless’em!!!

  • Yes, Justin, T-Nation does seem to have a particular skill at that. I hope that those who aren’t in the mood for such pictures can ignore that part in favor of the actual, useful written words on the screen.
    I’m still waiting for E-Nation.com, a website where women can read articles about lengthening and toning that manage to slip in totally unrelated photos of hot guys.
    Someone should really get on that.

  • Sara

    21-15-9 65# squat snatch, chest to bar pullups
    Really took my time on the pullups, mostly only 2-3 at a time but almost all were chest to bar… Will keep working on these. Snatches getting better but still going a little wide with my feet… Is this because I’m not getting under the bar fast enough?
    Today’s wod:
    Ring dips were really slow… First two rounds regular, last 3 with a little jump and slow negative… Need to keep working on these along with my pullups!
    I find it frustrating that my inability to do certain exercises (pullups and dips) slows me down so much because I’m having to rest due to fatigued muscles, not cardiac ability… Can’t wait until these two elements start catching up with eachother a little more. Until then I think I need to start scaling a little better.

  • Zach Singer

    Looking for a favor here — anyone happen to have a pickup truck that they would mind lending Craig and I for an upcoming move (mid-May)? Or perhaps just driving and helping? Should be a pretty quick move as there’s honestly not a lot of stuff. Any help would be appreciated here.

  • Sophie

    Thanks for the nice comments, I’ll make sure Jon sees them!

  • carlo barbara

    I have an Equinox, let’s talk at the box.

  • Zach Singer

    Thanks, Carlo. I appreciate it. I won’t be at the box tonight, but I should be in either tomorrow night or Wednesday night. What time do you normally go?

  • Jacinto

    15:37 as rx’d

  • Rory

    24:40 with 75# and skinny tan band for ring dips.
    This hit two of my biggest weaknesses: breath control/O2 supply (SDLHP) and arm muscle endurance (ring dips). Ouch. Hoping for something heavy with low reps tomorrow.
    Thanks Allison for showing off your newfound gymnastics coaching skills in the warmup. I think today was the first time I’ve felt what a solid, proper handstand feels like. Now I just need to learn to do it without two spotters.

  • juan

    rx’d 19:06

  • Brett_nyc

    So who’s on duty for the ROM Taskforce tonight?

  • Zach Singer

    I know what you’re all thinking — but I’m in Brooklyn tonight. Someone else will have to fill the ROM patrol-void this evening. ๐Ÿ˜‰
    All I have to say is that those shoulders better be below your elbows on the rings, ladies and gentlemen. ๐Ÿ™‚

  • AND locked out at the top, too, don’t forget…
    I won’t be here to patrol tonight but I have to say at lunch people were working pretty damn hard and I didn’t see much in the way of insufficient ROM, though lots of people struggle with keeping the rings in close on band-assisted ring dips. Remember to pull the rings into your body because when that band isn’t there to assist you any more, you’re gonna have major problems if you don’t.

  • Justin “Thor”

    Hell, Im gonna start calling BS on those kipping ring dips as well… I just spent good money learning why those are bastardized moves so Im calling it!!!

  • Jeff

    What happened to our Friday post (“Michael”)?

  • Zach Singer

    I’m not sure how I feel about calling BS on the kipping ring dips, Justin. I both agree and disagree. I’ll try to explain.
    I know Tucker’s stance on it, along with his stance on HSPU and MU with regards to kipping them – that they are meant to be strength driven movements and that ideally they should be done without the kip in order to build that strength more effectively. That said, I think it’s similar to the kpping pullup — in the context of a Crossfit workout in which you seek to maximize power output, you should do your kipping pullups, kipping ring dips, kipping muscle ups, and kipping HSPUs, if you want. I also feel that people should add STRICT rings dips, pullups, HSPUs, and MU to their warmups (definitely add the first two, and add the latter two to the extent that you want to – which we all should — develop greater capacity in those movements).
    I also really like the idea of having them integrated more often into a buy-in / cash-out type structure, where people work on the quality of the movement (i.e. strict and without a kip) rather than bastardizing it. I will also say that I REALLY like some of the brilliant programming Dallas Hartwig and Melissa Byers are putting out at Crossfit 603 — workouts like 30 MU for QUALITY, which serve as a testament to Tucker’s stance against the Crossfit kipping MU. As MB says, ‘don’t be a muscle-up whore.’ Work the movement with good strict form and build the strength to really do it. As with pullup arguments, I can tell you that doing a non-kipped MU is much more rewarding than kipping even 4 or 5 in a row.
    Again, I know Tuck’s stance, but I fully feel there is a time and place for both the kipped and non-kipped version. I also think it’s important to be able to kip various movements. For example, I still talk to people who seem amazed by the idea that you can kip a HSPU. Kipping layers an element of neurological recruitment and skill to a strength based move like a ring dip. It necessitates proper core to extremity movement in a new position and new way, especially in the case of ring dips or muscle-ups, wherein you’re on a dynamic plane as opposed to a static one.
    That is to say I think we should do it both ways. Constantly varied. Sometimes we should work these movements with good, strict form in your buy-in or cash-out. Occasionally do a WOD where you focus on your QUALITY of the movement – maybe that means fewer reps or more scaling than normal, but it will work to your advantage in the long run because you will more quickly build the strength to do the movement right. And doing it right with strict form will increase your kipping proficiency in that movement too. Other times we go with the Crossfit standard modus operandi — power power power. Kip hard. Kip fast. Recruit your hips and really explode through the movement. Blaze through the WOD with the kip, but even then, hit the full ROM.
    I think you’ll see benefits from both methods.
    Thoughts, criticisms, and feedback all welcome here.

  • Jeff, last Friday’s blog post has been restored. Somehow the post had gotten re-saved as a draft instead of a published post (I have no idea how.)

  • Jeff

    I just read the article posted from last Monday about RDL vs. SLDL.
    It sounds like the RDL is similar in movement to the hip extension while the SLDL is similar in movement to the back extension.
    Or another way, the RDL is like the deadlift version of the good morning, at least in the sense that the bar is held in the hands as opposed to being supported across the back. That is, RDL is to DL as good morning is to back squat. Or perhaps RDL is to good morning as DL is to back squat.
    Wouldn’t you agree?

  • Davi

    used 70# KB (no available bars)
    used skinny lavender band for 3 rounds, blue band for 2 (I just went to whichever rings were free)
    by the end of the ring dips I had to break them up into sets of 2!

  • Jeff

    More on kipping ring dips and Jeff Tucker’s POV.
    Although I agree that it’s important to have strict ring dip strength, I don’t agree with Tucker’s stance against kipping ring dips.
    I didn’t feel ready to spend the $600 or so to attend this weekends gymnastics cert, but it would have been nice to hear more from Tucker himself.
    Also note that on page 5 of the thread, Tucker compliments me on my kick-ass profile photo.

  • brian

    Cfe tomorrow 615p meet @ columbus circle

  • Jeff, regarding straight-legged DL, stiff-legged DL and Romanian DL, all three are completely different exercises. The straight-legged DL involves locked knees and an extended ROM usually by standing on a block and allowing the back to round (because the plates will most likely be touching the ground in the bottom position). I would only use this version if I wanted to stretch out my vertebre with very light weights.
    The stiff-legged deadlift is more akin to the goodmorning. It involves a locked out top position and a lean from the hips, just like goodmorning. In fact, you are right in thinking it’s just like a GM with the bar in your hands. This is a great hip extension exercise.
    The Romanian deadlift is a completely different exercise. In the RDL the knees remain slightly bent the entire exercise. So at the top of the movement there is a slight knee bend, and this knee angle remains constant throughout the entire movement. The objective here is to emphasize glute and hamstring recruitment (hip extension).
    This whole kipping ring dip debate: Kipping is great and all. However I have seen it over and over: people learn to kip at the price of neglecting the strict movement. For example, Bojo hurt her shoulders nearly two years ago when she learned how to do a kipping pullup, an injury that she still feels the affects of (correct me if I’m wrong, Allison). Kipping is a VERY dynamic movement, very much like plyometric exercises. If you’re relatively new and relatively weak, this can do a world of damage on connective tissues. You need adequate strength in order to safely perform plyometric exercises, just as you do kipping.
    Now throw in the fact that with a good swing one can do a kipping pullup, even if they are still far from the strength of a strict pullup. This person learns to swing their pullups, using momentum to do most of the work. So this is the start of neglecting the strength to get good at regular pullups because now, with practice, WODs can be performed with a swing rather than a kip (a kip is done through the hips, not the body).
    Now the other argument against kipping is our whole hierarchy of movement: first position, then movement, then speed, then load. This coincides with “kata” type training. The whole point is to build enough muscle memory so that your body just knows what the movement feels like without even thinking about it. In order to do this first we move through the ROM slowly, getting a feel for each position in the movement. Then slowly and gradually we add speed to the mix, ensuring form is spot on as speed increases.
    That’s just my $.02 I guess.

  • Ryan F

    21:20 as rx’d…my upper body strength relative to my lower really sux…dips crushed me

  • Reagan

    As Rx’d: 18:19
    Black Box (88,88)

  • Brett_nyc

    16:47 RX
    ring dips were tough, got down to singles

  • Justin “thor”

    I was really only “stirring the shit” a bit about calling bs on kipping ring dips… I know its crossfit and not gymnastics, and Tucker will say the same thing. But the argument is valid and strikes to the heart of Virtuosity of movement. I just thought I would bring it up for debate, since we want to be sticklers on form so much now. I think what is more important than being “form police”, is stressing the fact that scaling is a perfectly viable option, and one that will make you a better athlete. Also the idea that we should scale and not substitute.
    And just to reiterate, he’s in favor of correct kipping pull-ups and muscle-ups, and doesn’t believe there is a such thing as kipping ring dips and HSPU. Just to clarify, lol.

  • Tony T

    15:50ish. I used the medium and large bands for the dips and 55-65lbs for SDHP.
    PS – Thanks Court for groping me during the SDHP introduction for the rest of the class.

  • Tony T

    15:50ish. I used the medium and large bands for the dips and 55-65lbs for SDHP.
    PS – Thanks Court for groping me during the SDHP introduction for the rest of the class.

  • Thor, there is a way to kip HSPUs, but it only works freestanding.

  • Aram

    Subbed 65# and wider purple band 21:41 (75,34)

  • Davi

    I can “kip” my handstand pushups and trying to do high reps of ‘kipping’ HSPUs is no easy feat in terms of core stabilization (i.e. not going into a backbend when I replace my head on the ground). But I am not sure that doing high volume kipping HSPUs will bring me any closer to doing high volume reps of HSPUs. Pushing myself up from a full headstand into a handstand (as opposed to tucking and exploding the legs upward as I pop into a handstand) requires a lot more upper body strength.
    Incidentally, I have a question about form:
    I see lots of videos and pictures of people doing HSPUs and they are clearly banana backed. If you’re doing your HSPUs *chest* to floor then you have to arch your back. But if you want to stay tight, hollow, and well aligned, then you should presumably be touching, say, forehead to the floor (or crown of the head if you don’t spot the ground for balance)…
    Is there anyone in our merry crew who does freestanding HSPUs?

  • Max


  • Davi:
    Form for HSPUs is with a “hollow” body position, so a relatively straight line from head to toe, no severe arching of the spine. Arching the back puts you off balance while freestanding, compresses the discs of the spine, reduces ROM, gets poor active shoulders, and just plain looks ugly.
    Also, when performing freestanding HSPUs, it is a must to keep a hollow body positioning. This allows for greatest ROM while achieving active shoulders at the top of the movement. It also ensures a straight line through our center of gravity and out base of support.

  • Justin “thor”

    Well Im not claiming to be an expert on this, but from what we learned this weekend, kipping HSPU don’t exist, they are a “bastardized movement”… The very nature of what a handstand is doesn’t allow for it. Now have crossfitters come up with a way for them to cycle through HSPU faster? Yes of course, but adding a “hinge” (folding down by the waste and popping up) into a “locked out” position, the handstand loses the essence of what a handstand is, no? Bringing legs down into tuck position and then exploding up into a hand stand is more of a press-to-handstand movement, and not really a HSPU ( a much harder feat to accomplish arguably). This is just how I understand it to be.

  • Chris O

    Davi – The head vs. nose to floor HSPU was something that Tucker discussed this weekend as well at the gymnastics cert. In Tucker’s view, HSPUs should never be done bringing your nose to the floor. As you correctly point out, bringing your chest (or nose) to the floor has the effect of opening the hollow position. Losing the hollow and moving into a back bend style HSPU closes the shoulder, which makes the movement harder and much less efficient. Ideally you want your head neutral or only slightly up (or down, for that matter, since we are inverted), and you want to use your eyes to focus on the floor or your hands. Keeping the head neutral allows the body to maintain a tight hollow position, which allows for the body to stay rigid and become easier to balance on your hands.
    Also, the wall-supported HSPU can be done with the same neutral head and tight hollow. The lean into the wall via the heels should be just that, a lean. It should not be a body falling into the wall. Instead, a slight lean from the wrist joint while keeping the body tight in the hollow position should be used.
    With both of these movements, to achieve the full ROM (or Extreme ROM) that is being strived for in the chest or nose to floor HSPU, you should elevate the hands from the floor using something like parallettes. And a EROM HSPU on parallettes, with shoulders touching the parallettes before returning up, is one hard-ass movement.

  • Jeffrey B.

    21:27, 95# and purple band.

  • jim

    18:04 tough.

  • JoeMa

    65lbs x 21 sdhp/21 (subed) bench dips
    65lbs X 21 sdhp/21 (subed) bench dips
    scaled down for last 3 sets
    65lbs x 15 sdhp/15 (subed) bench dips
    65lbs x 15 sdhp/15 (subed) bench dips
    65lbs X 15 sdhp/15 (subed) bench dips

  • Kurt

    16:25, subbed 75# and small purple band.

  • KJ

    This one crushed me. I did 45lbs and box dips and five rounds of 21 took like 26-something. Ouch.

  • Levi

    sub 75#