CrossFit Day 18 …..

Tuesday brought us a great workout with a new move, ring dips!   Yay!  Who loves ring dips?  I do!  So.Much.Fun.

EMOTM (every minute on the minute) – 20 minutes

  • 5 ring dips
  • 15 kettlebell swings (35#)

Two moves, seems easy right?  Not sure if I’m still fatigued from the weekend but I was tired before we were half way thru!  This WOD of EMOTM gives you one minute to do the first move (5 ring dips), then one minute to do the next move (15 kettlebell swings).  Not a lot of thought involved and each item is preformed 10 times over the course of 20 minutes.

Ring Dips are pretty self explanatory except for the fact that we can’t do ring dips.  Not even close.  So we had a modification using an elastic band which helped a lot but still required a bit of strength and coordination.  Initially we were a pile of mush with shaking arms but we firmed up once we figured out what was happening and although we may not have looked as smooth as this beautiful lady from Google Images, we got it done.

Ring Dips_with band

Kettlebell Swings.  Full range of motion to 180 degrees, or directly above the head.  

kettlebell-swings  kettlebell swing_vertical_South Coast Crossfit

After the EMOTM WOD we finished things out with 4 rounds of sprint 100 meters & walk 100 meters.  Nice.  The temps have finally dropped and being outside is refreshing.  Plus the sun was coming up as we closed out our sprints. 


Everyone knows I’m a sucker for a good sunrise.  Regardless of what we are doing, I try to be aware of my surroundings and find joy in the little things.

** Find the Joy ** Amanda – TooTallFritz **

3 thoughts on “CrossFit Day 18 …..

  1. Awesome sunrise…and only fitting you enjoying both the WOD and the sunrise! Ring dips…wow…you gotta be a “gymnast” to do those without shaking arms! Would seem to be great for building upper body and especially arm/shoulder strength, but you got that core involved a bunch also! Whomever your coach or instructor(s) are…they know what they doing! Keep it up!

  2. Great job. I love all things rings. Takes some getting use to. Static holds help with ring control. As for you being sluggish do you think it could be from diet. I know when I am sluggish I need more carbs so I up my broccoli intake. Do you follow paleo? Again great job! I saved this WOD for future use.

    • I’m not Paleo. I eat carbs, prob too many last night. 🙂

      I did a half ironman TRI on SAT in 101 degree temps. The heat makes recovery more difficult. Sometimes it takes weeks but I’m marathon training so have a conflict. Trying to take it easy this week.

      Sent from my iPhone

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