Slightly off topic but what appreciate your opinions. I work as a gym instructor & personal trainer and teach 2-3 spinning classes a week(i push myself hard doing this & often average around 170 HR with max between 185-190). When i do these clases should i still do the wod or only if it has an upper body emphasis?
Look forward to your comments

7PU & 7DIPS X 22 SETS IN 20 MINUTES. OUCH!

7 pull-ups/7 dips X 8 sets.

I've made a strong correlation between my inability to do muscle-ups and my rapidly developing case of Tourette's Syndrome.

Quick question for those in the know: should I be concentrating on form or pure speed/numbers? I know I could have done more (above) if I'd chucked my form out the window, but form is a hard habit for me to break. And regarding muscle-up technique...are y'all building speed/momentum in the pull-up phase to get you through the transition to dip, or are you pulling smoothly/evenly to the top on the pull-up, transitioning, then moving into the dip?

I guess I'm struggling a bit with the techniques here at CF vs. "standard" exercises and theories.

7 pu / 7 dips for 8 sets. I had plenty of dip power left but my pull-up power sucked. I just cannot seem to find pull up power - arched back, squeeze at the top. I am envious of Dave....

7 pull-ups / 7 dips x 12 sets. Getting close to my goal of 100 and 100 in 20 minutes.

Dave K - 22 sets? You animal!

Question:

How many muscle-ups can you do in 20 minutes?

Answer: Zero, zip, none,nana, zilch.

Boy this workout didn't take long. Guess I'll lay on the couch and eat twinkies.

Pull-ups/dips sets: can't do 7 pullups, so I did 3 pullups/10 dips for 10 sets. My pitiful attempts at fitness set a new high in low for Crossfit community. (But I did get a 300 lb x 10 rep deadlift and a 5 mile run in 45 minutes.)Spring appears to have come to Pennsylvania.

44 MUs/20 min
3 minute break to adjust rings
16 sets of 7 "rotating bar" pullups/ring dips

MUs are feeling good these days. I wanted to work on consecutives in the barn, but the manure spreader is parked dangerously close to the rings. Jeff warned me to have padded space around the rings - it's a matter of when, not if I fall off and I sure don't want to land on or in farm machinery. So I did singles in the basement, taking my time and working to have no missed attempts. All efforts were good without incident.

Did the pullups on a straight bar set up in the power rack. It would rotate a bit, working my grip harder. Found myself using a hook grip to help me hang on longer. Breakdowns started round number 5, but at least I was able to get five reps each set before the break. Much harder than a stable bar. I hate to imagine what a freely rotating bar would do to my pullup numbers.

Ring dips surprised me - no breaks until round 13.

Fun workout. Much less painful than yesterday.

13 sets of dips + 22 1/2#
4 sets of pull ups + 22 1/2#
9 sets pull ups body weight only
25 hand stand push ups after.

Did the 7 pull-ups/7 ring dips option. Although the pull-ups weren't exactly a picnic, it was the ring dips that really killed me on this one. Total of 15 sets. The first 7 were done while wearing a 20# vest. Rests ranged from 30-60 seconds between each set.

Crossfit KC is a bit pricey. Does anybody agree?

Matt G.

form first, always-

The speed comes with competitions, but I find that even during competitions I remain true to myself in that I don't forgo my form strictly to win. That being said, I found that the competitions we have had at CFHQ have been pretty pure. Its an important concept to fight the adrenaline and push past form and comfort. Speed at times is preferred and needed.

Really did not feel like training today, however managed 18 sets of 7 pullups, 7 dips.
Pull ups were the let down, dips were fine!

That being said, I must offer that TJ's execution is exemplary of the ideal which is to stick to perfect form at maximum output - he shoots quickly and accurately. Concentration!

I think the T-Shirts are expensive. But Coach doesn't charge for anything else but the Journal.

Todays WOD for 6AM Group PT (I gotta get these guys to do some crossfit workouts!)

Circuit 1
Pull-ups 3 (Pull-ups should have been at 8-10!)
Pushups 15
Situps 20
Squat Thrusts 5

Circuit 2
Sissy Squats 20
DB Clean/Press with 35's! (for me that is good) 10 reps

Hold pushup postion on stability ball, hands close, butt up, stabilize with core.
30 sec. x 4 sets! This was tougher than it looked!

Ab work 1:
Leg Raises 10
Alternate Leg Raises with feet at 6 inches.
3 rounds
End Circuit
Step ups one leg at a time 10 reps
Bridge/Static hold mid-range on incline situp bench! That killed!

14 rounds of 14 dips and 7 pull ups. Didn't make my goal of 15 rounds, but did make my goal of all sets unbroken so overall I was pleased. Finished up with handstand practice.

TJ/Coach...

Thanks for the words of wisdom. Much appreciated.

63 Muscle-Ups using a straight bar

8 rounds of 7 pullups and 10 diamond pushups. Slowly but surely the pullups are progressing. Decided to go out to the hike and bike trail and run a bit. The pull up bars are about half way on the 3 mile loop around the lake. Had to sub the diamond pushups for the dips because of the lack of apparatus. Way to nice to stay inside here in Austin, Texas. Lots of scenery.

Coach-

is it possible to add me to the muscle-up club?!

scott

Parcels of 7 pull-ups followed by 7 dips (No Broken Sets), in twenty minutes

TOTAL=13

7 pull-ups x 7 dips x 15 sets - Stinky Dave

10 rounds.
7 Pu's with 7 Dips per round, bodyweight. 20 minutes. Finished with Basketball; 3 on 3.

7 pull-ups x 7 dips for 12 sets, the dips weren't that challenging but the pullups killed me. My goal is also 100 of each in 20 minutes. Getting closer!

No surprises. Dips were easy. Pull-ups weren't. Six sets in 20 minutes. Feel like I have wings. Finished with R-C Situps.

Scott,

Impressive job! You have encouraged me to get a pullup bar set to the right height to work on bar MUs. Do you use a false grip on these?

kelly-

i'm not really sure what a "false" grip is on a straight pull-up bar. i start with a palms foward grip, fairly close together, using primarily just fingers, no palms. i start with a dead hang and then pull up, sliding to my palms during the transition.

scott

7pullups&7bardips for 24 sets in 20 minutes
I did mondays WOD early this am but had time during my sons wrestling practice this pm so gave it a go so I could sleep in tomorrow. My strategy was to do a cycle every 45 seconds which would have resulted in 26 + total cycles. This went pretty well giving me about 15-18 seconds of down time each cycle. I took a 45 second cycle off after the 15th and 20th cycles to regroup as I was feeling the residue of this am'spush jerks in the dip portion and quit with 30 secs left.

ok, My weakest events. Used the density training article from the link to dragondoor. In twenty minutes worked 10 min on pullups and 10 min on dips. 10 pullups. PR of 6. 14 dips PR of 0. I had never tried dips and would have never tried them unless I had not visted this site. Thanks!

20 muscle-ups with a variety of jumpstretch or husband-powered assists.
17 rounds of pullups/dips; every other (total 8) set of dips with 25 lbs.

(7 pullups & 7 ring dips) x 8 in 20 mins

RUT: Nice website!

Matt: Regarding pricing at CrossFit KC: I disagree. That's very reasonable for real training with the real deal coach. Elsewhere in the fitness world, trainees pay way more than that for assisted curl work on the 10lb chrome dumbells.

Once again, pokey boy.
8 rounds.

11 sets and 2 pull up's!
Felt weak...good work out felling weird!

Pull Up bar is on the other side of the gym from the Dip station so I increased my Dip reps.

7 PU's & 14 Dips for 11 rounds plus 5 PU's

Matt,

I have to agree with Brian. Besides, is there anything ELSE to do in Kansas City? :-)

Mark T., Scott

Congrats on the muscle-ups, gentlemen!

8 rounds.

I opted for the pull-up/dip couplet as I have no access to rings in my gym (left mine at home, and besides my current level of fitness would have probably meant I would have achieved 1 muscle up in 20 minutes - not too impressive!) I really struggled on the pull-ups, but the dips were fine. I managed 14 rounds.

9 sets in 20:00.
Ring dips until failure followed by bench dips.