When are we going to do some squats with weight? =)

how would one do the muscle ups without rings? pullup and dips?

Ceiling too low to do muscle-ups. I substituted 5 bar pull-ups and 5 ring dips for 1 muscle-up.

I did 5 rounds of 25 pull-ups, 25 ring dips, and 50 air squats in 20 minutes.

25 pull-ups; 25 dips (both with assist); 50 air squats.

4 1/2 rounds in 20 minutes.

Just did my first muscle up on rings a couple of weeks ago so I gave them a shot. Managed only 3 rounds in 20 minutes and all MUs were singles including a handful of failures. I was suprised I even managed 15 MUs at all. Also lost some skin on each of my wrists which I assume comes with the territory.

4 rounds, not much gas.

Just getting back into it after many days with only chasing three grandchildren for exercise, and with a sore back. Feeling old and slow. Did the 800/pullup/squat/800 routing, 26.55 with many broken sets. Still good to be getting back in the gym.

1 round, 25 ring dips, 25 pull-ups, finished squats in 21:00.

Very disappointed with my performance; I did worse today than when I did this WOD as my very on May 17th, two months ago. Speculation as to causes: Fatigue from Sunday's bench presses, loss of triceps muscle mass (couldn't lock out; my fault).
Warmed up with Muscle-up attempts; got my wrists rolled over once or twice but couldn't put my chest forward to press up. Finished with Janda Sit-ups.

8 rounds of MU/squats:

MU rounds:
1 & 2: 5 consecutives
3 & 4: 4 consecutives + 1
5 - 8: 3 consecutives + 2 consecutives (no false grip used on these rounds)

Still not feeling 100% this morning. Moved slow on the squats and spent time petting Tucker and Elle (two barn cats) before the next round of MUs.

Tried to finish with 52# kb snatches, but slammed the bell into the growing goose egg on the back of my left forearm hard enough to end the effort early. 1x7R+4L

Still a day behind here. Ran 5K in 20:36. Finished with 5x10 dips and 250 abs.

Thompson

This was my 4th day working out in a row, and I am starting to feel it. A rest day is certainly in order. My workout wasn't the best today.

Round 1
Pull ups 5
Dips 5
Squats 50

Round 2
Pull ups 5
Dips 5
Squats 35

Round 3
Pull ups 5
Dips 5
Squats 15

Bike riding pyramid levels 1-6-1
15 minutes

L-Ups 3 for 10 sec each
Medicine ball twist 3 sets x 15 twist

4 Rounds
5 PU / Dips in place of each MU

1/2 intensity, so did 10'. 3 rounds + 5 mu's.

All mu's required slight assistance through transition. Frustrating because back in April, I was able to do a number clean mu's. However, after that session, my elbows hurt for what seemed like weeks and since that time, I have not been able to do any.

thanks Steve!

New guy. 5 rounds subbing pullups & dips for muscle ups. Only got 16 pullups in the rounds so spent last 2 minutes working the pullups.

3 1/2 rounds ,still sore from sunday

Complete as many rounds in 20 minutes as you can of:
5x (5 pull-ups/5 dips; each with 25# plate belted on)
50 Squats

2 complete rounds + 2 sets of (5pu/5dips)

Wanted to make this one tougher to better prepare for the eventual M.U.; sacrificed rounds completed for added weight. Seemed to remember getting 3-4 rounds + change on a previous similar WOD with bwt only.

1:
Chin ups: 5, 5, 5
Dips: 5, 5, 5
Air Squats: 30, 20

2:
Chin ups: 5, 3, 3, 2, 2
Dips: 5, 5, 5
Air Squats: 20, 15, 15

3:
Chin ups: 5, 5, 5
Dips: 5, 5, 5
Air Squats: 20, 20, 10

20 mins. I'm beat.

Worked out with Keegan today
Jeff 3 rounds of:
10 assisted muscle ups
50 squats
Keegan 9 rounds of:
15 pullups/15 dips
25 squats
Finished up with tabata dips and pushups on the rings.

This one brings an old song to mind: "Shakin' All Over"! An hour and a half later, still feel shaky!
Warm up: 500m row, bench 135x7, 155x4, 155x4.
Squats, no problem. Pull ups and dips subbed for MU. 20 ea. assisted on the Gravitron to work range of motion.
Finished with Russian Twists.
Good day, eh?

Oh yeah, 3 rounds with a minute to spare!

Round 1: 3 hits/2 misses +50 sq
Round 2: 2 hits/3 misses +50 sq
Round 3: 2 hits/3 misses +50 sq
Round 4: 2 hits/7 misses + 50 sq
After time expired, 4 hits/4 misses. Cannot figure out how to get the MU consistently. Grr.

5 full rounds of 25 PU 25 dips and 50 SQ

plus 15 dips 10 PU

would have gone much better if i had not climb for 3 hrs today. bis and back feelin it.

We're also still a day behind. Instead of the 5K run, we went to a track (Soquel High for you local folks) to run the 8 400m splits from a few weeks ago. But the track was closed so we ran up a steep hill behind the soccer fields. My guess is it was 250-300m up. (If any of you know the hill and can guess the distance and height, I'd appreciate it.) We did 4 sprints:
1:15
1:26
1:48
1:58
It was a killer. I was shaking for an hour.

5 rounds in 20:20

2 rounds subed 5 dip and ups for MUs.

My 50% modifications:
Complete as many rds in 20 min as you can of:
13 pullups
13 dips
25 squats
***
Completed 3 rds + partial 4th rd of 11 dips and 25 squats.

Friend's modifications:
Complete as many rds in 20 min as you can of:
5 pullups
5 dips
10 squats
***
Completed 4 rds.

5 rounds.

Huh...I was sure I posted this last night. But the Internet service at this hotel sucks, so apparently it didn't go through. Did this in the hotel stairwell, hanging off the backside of the steps and using a 90-degree corner in a railing for the dips. For obvious reasons I did the 5 pullup/5 dip method.

Improvise, adapt, overcome.

did p/u on the balcony above my apartment (flat ledge).

Rnd 1: 8 p/u, 20 dips, 50 sq
Rnd 2: 7 p/u, 15 dips, 50 sq
Rnd 3: 5 p/u, 10 dips, 50 sq
Rnd 4: 3,2,1 p/u, 10 dips, 50 sq

Really kicking and rocking on the last two sets of pull ups.

Completed 4 rounds + 5 pu's and 5 dips.
Round = 5 ring Pull-ups, 5 ring dips, 50 squats.

5 rounds but 10 dips and 10 chins used in place of muscle ups.
Last 2 sets of chins done with a chin assist machine.

1 round of 25 chins/dips 50 air squats. 10 min 30 sec. 3 sets of benchpress, 1 set of dumbell thrusters, 1 set of hang clean. 500 meter row: 2:15.

subbed weighted pistols for squats (10/leg + 20#).
3 rounds of 5x5 PU / 5x5 dips / 2x10 pistols

added 3 sets of 21 thrusters (45#/55#/65#).

9 as Rx'd

Finished about 3 rounds in the 20", but continued to complete all 5 rounds. Still can't get the M/U yet, so all sets were 25 ring pull-ups and 25 ring pushups. Squats just seemed to give me a break. Thank God!

Back to crossfit after six days in Vegas (an endurance test of a different sort). Finished 3 muscle-ups into round #7. All sets of MU's unbroken with the exception of round #4. Got back on the horse for the rest. Squat sets broken after round #2.

-D.

Sub'd 5 pullups/ring dips for 1 m/u.

2 complete rounds and 3 sets of 5 pullups/dips in the 20 mins.

Also did the 5km WOD this morning in 22:16, about 3 minutes better than last time.