Pull me up. Dip me down.

9 Pull-ups

9 Ring Dips

Results

Today we introduced a new skill and exercise. The ring dip. There are many progressions towards these such as jump and holds on the rings, bar dips, box dips, negatives, or limited range of motion dips. Today we scaled them with the rings and your feet. By bending the knees and placing the load of your bodyweight on the rings rather than all of your feet it made you work. Requiring full range of motion helped you work more. By having the rings hanging you had to also deal with the dynamic movement they take when you get tired and more “wobbly”. This coupled with the pull-ups meant that coming back from the walking lunges you weren’t getting any sort of “break”. 

Then again in CrossFit the only break should be after the WOD when you look like this.

Lucy demo’ing scaled ring dips while Jim gets good walking lunge extension.

 

Notes:

Saturday WOD is on for 10am at Swenson Park in Deer Park past the gym. Our plan is to have a Saturday WOD twice a month and to start offering a monthly “unlimited” membership for those who are asking for 4 times per week. To avoid crowding or running waves we will still need to commit to regular day/time slots as much as possible. More info and pricing coming.