July 3, 2004
Two rounds for score of:
Muscle-up for four minutes
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
Jon Barba, Rocky Mountain CrossFit and Colorado State Patrol, explains CrossFit to the State and Provincial Police Academy Directors Section of the International Association of Chiefs of Police.
Posted by lauren at July 3, 2004 6:06 PM
I'm sorry but I don't understand the WOD. HELP!
How long is the rest period?
For CMB the workout is an interval of tabata squats, which is 20 seconds of work followed by 10 seconds of rest repeated 8 times for a total of 4 minutes, then you immediately do four minutes of muscle ups. Rest and repeat.
For Matt G. the length of rest is going to be an individual thing. Some of the really good folks will probably take a couple breaths then start right into the second set. Some people like me will probably rest about 5 minutes, then tackle it again. I think the idea is to rest long enough to be able to give another close to maximal effort on the second set.
No problem. Glad I could help.
Thanks Curtis...I'm used to the rest periods being a variable factor (i.e. whatever you need to perform maximally), but the "This is a 16 minute workout with rest at 8 minutes" bit threw me off. It'll actually be more than 16 minutes if you include the rest, and that confused me.
Tabata sqts X horiz bar MUs/4mins
I think improvement in my horiz bar technique accounted for the extra reps on the second set...rings should come in next week ,so I will be interested to see the difference in degree of difficulty.
Used dips/PUs instead of MUs.
(13 sq) x (20d+20p)/5 = 52
(12 sq) x (15d+15p)/5 = 36
PUs held me back the most.
24 squats x 18 ring MUs = 430
24 squats x 15 ring MUs = 360
I can't believe I scored 24 on the squats both rounds; all efforts finished with good depth and several seconds to spare! All that pistol practice must be paying off. :) I'll aim for 25 the next time around.
8/4/3/3 consecutive MUs the first four minutes, 3/3/3/3/3 the second. They seemed easier than I recall in the past - maybe due to those weighted pullups I've been adding to the WODs. I stopped both sets a little early; my elbows are whining from putting up hay the past two days and those blasted hay welts on my wrists where the rings had contact are irritating me to no end. Ironic that I'm VERY allergic to hay.
First round = 85
Second round = 90
Kelly, you're a sick, sick person...I want to be just like you!
Can someone please add me to the muscle-up club? And tell me how you pull off consecutive reps? I was screwing around pre-workout to see if I could do them...and sure enough I did (freakin' finally). But couldn't figure out the transition from dip back into pullup.
For the workout I did the 5 ring pullups/5 ring dips substitution. I did not rest between rounds...I was very consistent all the way through.
1 round only. Going for a 16 mi mtb ride on sweet singletrack in a few minutes (someones got to do it!!)
17 squats * 5.33 mu's (substitute) = 90
Have a great day all.
First round 17, second round 22. Tabata squats & dips were not the problem. It's the pullups. I'll keep on keeping on.
round 1 - 140
round 2 - 140
Round 1, Squats - 20, MU sub 5 = 100
Round 2, Squats - 21, MU sub 5 = 105
14 squat with 3 sets of 5 PUs and dips = 42
12 squat with 3 sets again = 36
I'll be interested in your performance on bar MU's VS. your new rings. I have a horizontal bar and can do multiple MU's, but have only tried a couple of times on rings at "Gym Jones" and was unable to do one. I want to get a set of rings too.
Can someone please tell me where in Colorado Rocky Mountain Crossfit is located?
20 pull ups
20 min run for warm up.
Did all Tabata squats and Dips/Pull ups without rest using the 20 sec on 10 sec rest principle for 16 min..
*1st Round 10 Squats (lowest number) x 5 sets of pull ups and dips (25 pull ups and 25 dips) for a score of 50. Had one squat set of 14 reps but most were at 12 or 13 reps below parallel.
*2nd Round was similar, but only managed 4.5 sets of pull ups and dips (20 pull ups and 25 dips).
Totals: 196 squats, 45 pull-ups, and 50 dips. 16 min.
My second WOD. . . My first time doing Tabatas - I think I am going to throw up. I LOVE TABATAS!
20sq x (20 b/d and 15 p/u = 3 m/u) = 60
20sq x (20 b/d and 10 p/u = 2 m/u) = 40
First time posting in about a week. The family and I went to pay homage to the 6 foot rodent living in Orlando, FL. At the place we stayed at, Julia learned how to do forward and backward dives. She also learned to handle herself fairly well in the water without the need for flotation devices, occasionally pulling off a decent backstroke or front crawl.
Inspired by Kelly's numbers I shot for 24 on the tabata squats. I made it, but only for the first set and I only had up to 3 seconds to spare at the end of each round. I still need a lot of work on the rings - I used the 5 pull-up/dip substitution.
Round 1 - 24 squats x 4 mu subs = 96
Round 2 - 22 squats x 4 mu subs = 88
After resting a few minutes, I did the deadlift workout from yesterday.
I almost meet pukie! Had to rest more than expected.
1st round= 40
2nd round= 24
80 (20 squats x 4 sets of [5 ring dips, 5 pull-ups])
60 (20 squats x 3 sets of [5 ring dips, 5 pull-ups])
Rested ~10-11 minutes between rounds. Broke the second round's dips and pull-ups up into alternating singles and doubles. Limiting factor was muscular endurance; I wasn't winded after the squats, and my legs hurt didn't hurt much, but they cramped up like crazy. Finished with Janda Sit-ups alternated with hanging leg lifts.
Jim H thanks for your comment, I'll let you know as soon as the rings come in.
Still suffering from doing rings on the "rest" day and then I woke up to this. I'll do this one later in the week. Did yesterday WOD.
350X off the floor but no lockout so doesn't count.
seems like i'm subbing for everything this week. replaced MU with 1-arm pushups:
Tabata squats low = 18 / total = 159
1-arm pushups R = 13 / L = 13
Tabata squats low = 15 / total = 157
1-arm pushups R = 13 / L = 13 (barely)
both rounds had a fatigue problem on tabata interval #6, but recovered on i7 - i8. right arm reps no problem, left was a struggle.
Steve and Kelly: Thank you for the advice about the trap bar you posted on yesterday's WOD.
Tough WOD. I didn't meet Mr. Pukie, but I could have swore I saw a gnome running around my basement towards the end of the workout.
Did pull ups and dips instead of muscle ups.
I was still thinking about what Mike J brought up about weighed pullups as a substitute for MU from the June 22 WOD. Though Ryan took it to the message board there was not a lot of discussion regarding the issue. That said, considering I have been unable to do a MU, I was thinking it may not hurt to try this approach to push into the MU. So...
Round 1: Squats 18 X 5 sets of 5 weighted Pullups/5 weighted Dips both @ 55lb (aprox. 28% of bodyweight) = 90
Round 2: Squats 17 x 6 sets of 4 weighted pullups / 4 weighted dips both @ 55 lb = 102
I dropped to 4 reps to keep things going the second round. I wonder what the appropriate % of bodyweight/reps would be replicate a MU???
Round 1: 20 squats, 6 MU (plus a bunch of misses) =120
Round 2: 23 squats, 5 MU (plus a bunch of misses) = 115
If I could get the MUs consistent, I might be able to give Kelly a run for her money some day!
Lowest squat count:15
Lowest MU count:12 (was really trying for two rounds of 15 MU...but failed)
Rested for 3 mins between rounds.
You have an interesting idea. I noticed that MUs were easier today than in the past despite being fatigued from the past couple days of putting up hay. While the sticking point for many people is the transition and working weighted pullups/dips probably won't help with that, I did notice that the pull to get on top of the rings was faster and higher than usual today. It may be from the weighted pullups I recently added to my routine. I've been alternating between no weight, 23% and 45% of bodyweight for loads. It will be interesting to note any progress in the upcoming months.
Once you get comfortable with the transition, I have no doubt you'll rule MUs. While our pullup ability is close, your chest/shoulder/tricep strength puts mine to shame!
I had a hard time understanding the WOD too. I ended up doing as many squats as I could for 4 minutes and then as many sets of 5 PU's(rather pull-downs)and 5 dips as possible for 4 minutes. I rested 4 minutes and did it again.
I thought "geez, this outta be an easy one." It kicked my bootie!
I felt dizziness in the last 4 minutes of the second round.. kept on pushin, though....heart raced for a while afterwards...
anyways, my numbers:
(substitute 5pu/5dips for muscle up)
Round 1 : 60
Round 2 : 45
3rd week doing WODs... loving it..
Today at Gym Jones:
We had a clinic with one guy totally new to CF and another who had been doing "overseas." Each got to sample a workout during the clinic.
Jared got a muscle-up on the rings after having had trouble with them on the pull-up bar. Then knocked out a few more, looking quite at home.
Jared: 35x Wall Ball (20#) + 15x pull-ps (x3) 9:36
Tammy: 250m row + 15x DB Swings (15#) + 10x GHD Sit-up (x5) 13:29
Steve: 250m row + 5x DL (90#) + 8x DB Thruster (12#) (x3) 7:33
MFT: 20x Box Jump (24") + 8x DL (180#) + 10x pull-up (x3) 6:45
Then we all did a set of Tabata Squats to "season the meat."
23 x 19 = 437
24 x 16 = 384
18 x 6(sub)=108
18 x 5(sub)=90
13*6=78 asst. pu's and dips 7-8
16*6=96 asst. pu's and dips 8-9
20 x 6 = 120
20 x 5 = 100
1st set- 54 (tabata score of 18 and 15 chin/dips)
2nd set -63 (tabata score of 21 and 15 chin/dips)
actually got a real important phone call b/w sets, so rest was about 20 minutes. Hence the better score on the second set.
Did not keep score, just tried to do as much as I could each set. Did the squats at the appropriate intervals (last few sets were very slow though), but was so winded I probably only got ~15 dips in the whole workout and a few less-than-bodyweight pulldowns.
Good lord this made sick for about 45 minutes afterward. I'm posting this two days later and my legs are aching even now as I sit here typing.
18/ 5.5 X 5pullups/7 dips= 99
18/ 6 X 5 pullups/7 dips= 102
Squats felt slow and pullups felt heavy. A slow day with 5 mins. rest in between efforts. Finished with a special version of HORSE on the basketball court which involved A LOT of sprinting.
23 x 4 = 92
22 x 3 = 66
A little late, catching up after about a week and a half out sick/injured.