July 17, 2003

Thursday 030717

How many muscle-ups can you do in thirty minutes?

Take dip to lockout! Post reps to comments.

A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.).

This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.


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The one arm barbell deadlift gives great opportunity to train midline stabilization and control. Work slowly and diligently to keep the load from distorting your posture – do not tilt towards the load.

Great grip practice! Keep the bar level. Both ends of the bar should leave and find the ground simultaneously. (Practice your hook grip.)

Posted by lauren at July 17, 2003 12:58 AM

This is the first time I've tried consecutive muscleups. It's a lot more difficult than I thought to maintain a false grip between reps. I managed 3 sets of 3 consecutive muscleups, 9 sets of 2 and 3 sets of 1 for a total of 30 done in 20 minutes. My elbows are really hurting from many failed attempts. When the MU goes as planned it feels good and snaps up with no problem; otherwise it's downright painful. My elbows are in agony; finished the workout with 5 minutes of false grip pullups (28) and ring dips (24). I worked the pullup to maintain the grip and push my chest forward at the top; hands to armpits on the dips. Advil and ice will be my close friends tonight...

Comment #1 - Posted by: siameeser at July 17, 2003 3:19 PM


For those of us that (still) don't have rings, what are we missing developmentally by doing as many pull-ups and dips as we can? I understand the muscle-ups are much harder as you have to stabilize your body on the entire way up due to the movement of the rings.

I ask so I will finally get off my butt and go try to set up some rings in my garage. Although, I am not the most handy dude in the world! But, in the mean time, I want to make sure I am getting the most out of my workouts.


Comment #2 - Posted by: cas at July 17, 2003 3:47 PM

Tried for straight sets with ~1/2 average max reps

6-6-6-6-6-6-6-6-6 = 54

no more muscle ups for a while... ouch

Comment #3 - Posted by: Brad at July 17, 2003 5:42 PM

No rings so I did the pull-ups and dips.
Pull-ups: 24(new P.R.!)+16+11+9+10+8=78
dips: 41+31+28+26+25+13=164
It was hard to balance doing the maximum number of repetitions in the minimum number of sets.

Comment #4 - Posted by: Nathan at July 17, 2003 6:06 PM

Did pullups and dips as well. Went to failure on the pullups, and then did at least 10 dips. If I did more than 10 pullups, I did that many dips. Anyways, doing 25 pullups on the first set wiped me out. Tried to rest 1:00 and go, but that didn't go too well, so I kept the rest intervals at 1:30.
Total pullups: 101
Total dips: 146

Comment #5 - Posted by: Cyrus at July 17, 2003 6:39 PM

I still can not do the muscle up, but I have rings. So I used them for pullups and dips. I lost count... sorry guys. Pukie was coming.

Comment #6 - Posted by: mike joyce at July 17, 2003 6:44 PM

1-3-4-4-4-3-3-3-2-1-1-1-1-2-2-1 = 36

For all the statistics buffs:

Max = 4
Min = 1
Mean = 2.25
Median = 2

Pretty ordinary, probably even below average, vis-a-vis CrossFit standards. But considering I couldn't even do one single muscle-up after starting with CrossFit in February, I'll take it.

Can't wait to see what the big hitters post.


Comment #7 - Posted by: Mike M at July 18, 2003 9:46 AM

Guys, I just got a set of rings from Tyler. One of the best investments I have ever made. They can be set up virtually anywhere. Let me tell you I was optomistic about my ability to do a muscle up before I actually tried it. Big difference between pullups and dips! Ill keep trying even though Im probobly the shortest "Clydesdale" here!

Comment #8 - Posted by: John King at July 19, 2003 7:35 AM

84 pull ups, 166 dips. Didn't keep track of the number of sets. It was a lot though.

Comment #9 - Posted by: cas at July 19, 2003 11:39 AM

43 - Tried to do a "set" every minute for 30 minutes. Started out with 3, reduced it to 2, and then limped in with "sets" of 1.

Comment #10 - Posted by: James at July 22, 2003 10:38 AM

First time effort with real muscle ups. I got 15 at 200 pounds. I must say these are most painful.

Comment #11 - Posted by: John King at July 23, 2003 4:00 PM

I'm not quite there yet on muscle ups. It seems like you need a little bit of speed coming out of the pullup, and I'm just not pulling my 235 lb. body fast enough yet. I did Ring Dips and pullups. I did about 60 of each.

Comment #12 - Posted by: Barry Cooper at July 29, 2003 5:37 PM
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