CrossFit WoD: Push and Pull

Just added a new pair of Rogue Fitness rings to my nearly-complete CrossFit garage gym.

Just added a new pair of Rogue Fitness rings to my nearly-complete CrossFit garage gym.

I’ve decided that since I’m no longer going to my local CrossFit affiliate, I’m going to start trying to do the CrossFit HQ Main Page WoDs on the prescribed 3 on, 1 off schedule.

However, for a while I’ll be using the BrandX scaling at the Pack level for most of the WoDs.

I’m running a day behind the CrossFit HQ Main Page WoDs…so today I did yesterday’s WoD

5 rds for time of:

  • 21 Sumo Dead Lift High Pulls (SDHP) at 95 lbs (Pack scale: 65 lbs) — I used 75 lbs, which is the FGB weight.
  • 21 ring dips — (Pack scale: 21 bar dips) — I only have rings for dips, so I did one leg-assisted dips.

My time: 17:58

_________

This was the first I got to use my new Rogue Fitness rings, and they’re magnificent.

This WoD wiped me out — a great sweat-fest. It wasn’t even that hot out (78 degrees), but exceptionally humid in my garage gym. But I wasn’t sweating abuserdly half-way through this WoD.

I did the first set of 21 SDHPs uninterrupted, then broke up the remaining rounds into 12-9 reps. Same for the ring dips. Even though I was using one leg for assists, I was still trying to use my arms as much as possible on each rep.

My weight is down to 243 lbs (from a high of 274 when I started CrossFitting last August, and down from 269 on January 1 of this year), so I’m hoping another 15-20 lbs from now, I’ll be able to start doing unassisted ring dips.

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