Big brother, little brother…

[caption id="attachment_768" align="alignnone" width="548" caption="Staring, thinking - it never does you any good..."]Staring, thinking - it never does you any good...[/caption] For time: 21-15-9 Reps: 225 lb. Deadlift Ring-dips Rest three minutes. 12-9-6 Reps: 225 lb. Deadlift Ring-dips Post thoughts and times to "comments".
 •  Feb 01, 2010

17 Responses to “Big brother, little brother…”

  1. Scott says:

    Not Rx on DL #s; first time on Ring-dips, lots of fun.

  2. Dick says:

    205# deadlift
    all but first 5-6 ring dips were assisted
    first few sets of deadlifts had good form. last few, not so much.
    Need to work on full extention of(coming all the way through) the hips deadlifts

  3. Greg says:

    165# DL, all box dips.
    Probably should have gone heavier, but I made up for it in pace. Felt good with form once I got the shoulders forward to stop the rocking onto my toes. Still couldn’t do the first 21 without a break at the top position around 14. So maybe the weight wasn’t too light. Dips got rough in a hurry.

  4. Kalen says:

    205# deadlift
    dips RX

    deadlifts felt surprisingly good. kept my form most of the way. A big improvement from when I started. I don’t think I could do 72 at 135# when I started.

  5. Dave says:

    205 deadlifts
    dips – 1 foot after 36.

  6. kt says:

    Couldn’t make it in today so did “light Grace” at the gym. For some reason I woke up this morning wanting to do Grace. Did 45 lbs with attention to form; 5:21 or something.

  7. Ian says:

    Rx deadlift (back was, er, better) (also, stop liftng with arms at top of DL)
    Ring Dips were with box (box farther away)

  8. Stephanie says:

    103# Deadlift
    Rings dips assisted with a blue band in between the rings

    Had a great conversation with some people before the 6 PM class about Paleo and Zone nutrition. I follow the Paleo Diet, and I usually like to refer people to this blog post as a starting point (it’s a modified Paleo):

  9. Greg says:
    Mark’s Daily Apple also has great Paleo/Primal info. So does the Loren Cordain website and book are good info, though most of that you have to pay for, so I went else where. His book is helpful though.

    Lots of info available. My brother and I have done Paleo since about August/September. Its tough at first, but gets easier. In fact all my Super Bowl food is going to be Paleo even.

  10. THE ONE MAN RIOT, aka mr. muscle up, aka dr. double under, aka professor RxD says:

    12:20-ish, RxD

    Anyone interested in a good diet should check out this link. i have been following it for a while and had great results.

  11. Stephanie says:

    LOL Mr. Muscle-up. Hey, whatever works.

    I forgot to mention before in my post: I’m not a nutritionist, dietician, or expert on the best performance foods. I just eat what makes me feel good and if that works for someone else, too, GREAT!

    I’m happy to talk with anyone about becoming paleo, but want to make it clear that my endorsement of the diet is not affiliated with, nor does it directly reflect the views of, Crossfit MPLS or the greater Crossfit community. Just wanted to put that disclaimer out there…

  12. Nick says:

    Dl rxd. Subbed regular dips, body weigh+ 20kg plate as no rings here.

    23:14, dips took forever, and would have taken longer had a well meaning but missinformed gentlemen not assisted with the dips during 15 & 9 rep rounds. As such, I’d estimate my real time closer to 30 mins. Great wod anyway, man was I gassed after that first 3 sets.

  13. Greg says:

    Are you a lawyer Steph? That’s quite the disclaimer!

    Another good site is

  14. Andy says:

    I just started trying to follow a paleo diet… man was I crabby the first day or two. I’m still not feeling myself (it’s been since Friday). I’d love to talk more about the diet with everyone. Maybe we could share recipes or something. I’m finding it a lot of work to prepare so much food. Can’t just run to McDonald’s anymore :-)

  15. Diana says:

    This was my first workout after elements training…. can’t walk or lift my arms today! Love the feeling, but I hope I am not this sore after every workout! P.S. Thank you for the info on the Paleo & zone diet… probably better for me than the oreo cookies I love! See you all tomorrow, I don’t think I would make it through the warm-up tonight!

  16. Stephanie says:

    Greg – nope, not a lawyer! My boyfriend likes to “stir the sh*t pot” as he puts it, so I have a lot of experience putting out his fires LOL. I second all of your blog suggestions, especially Robb Wolf for performance nutrition and Mark’s Daily Apple for the recipes.

    Andy – I’m allllllllll about the recipes! I even do paleo baking (without traditional flour)! Food doesn’t have to be fancy or complicated with paleo – get some veggies, get some lean meats, season with all types of spices, the possible combos are endless.

  17. Greg says:

    So your boyfriend like to argue, Steph? I agree on the recipes, they don’t take much, and you can find other replacements. Like the non-traditional flours. My brother made some crazy good cookies with sunbutter (sunflower seed butter) and almond flour and coconut milk. Wicked good. I’ve replaced sour cream with plain coconut yogurt to make mexican dishes. Its a little sweet, but close. And Andy, you can eat fast food, it just sucks because you have to throw stuff away. My back-up meal is a double whopper no-mayo, throw away the bun, and a side salad. Its not exactly grassfed beef, but it works in a pinch.

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