While it doesn't have much to do with training, I highly recommend The Tipping Point. It was a fascinating book, very useful, and quick read.

Very interesting article. I recommend taking the time to read it.

-D.

Still a muscle up "wanna Be ", but am getting closer on the transition. Did the 120/120 at the gym and got delayed at the dip bar twice but finished in 14:45, about a minute faster than last time.Partitioned the work to lower reps and more sets, resulted in less fatigue but more walking time between the 2 stations.

Well, after two failures in the 1st set of 5MUs I dicided to BECOME the stretch band ;so standing on tippy toes on top of a flattened out medball & using the least bit of tiptoes
++--+
+++++
+++++
-++++
+++++
+-+++

It took about 30minutes but I think this is progress !

Rain stroms here stopped me taking the rings out to the park to do the muscle ups. Instead went to the garage and cracked 120 pull ups and 120 bar dips in 16:43.

Including morning PT today I have now done 205 pull ups in a day and feel fine(ish) - something I never though possible before I started crossfit several months ago.

19:57.12

This was done after a 4000m swim practice (and only 4 hours of sleep). A marked improvement from the June session, where it took me about 15 minutes to do half the amount of pullups/dips. BTW, this was the pullup/dip option (120/120)...no rings at the gym here in Grand Rapids.

Wow! Looked back at the March WOD for an exact comparison (it was also 120/120). I've improved on that by about 8 minutes. Thanks coach!

Dumb question, but I will ask anyway. Are we suppose to do 120 pullups and then 120 dips or alternate the two exercises?

Andy W.

Time = 20:38
Bodyweight = 221

Rep Scheme = 4,4,4,3,4,4,4,3

I used the Jump Stretch Bands (Purple). Time improved by a couple of minutes. I am noticing my form is really getting better. I am trying to not rock at all throughout the movement and stay piked.

8:02

All MUs were consecutives - 6 the first attempt, all triples for the remainder. I am feeling unreasonably disappointed with my time; it actually went quite well considering how sore I am in the traps and chest. The hardest part of today's MUs was straightening my arms at the top. Triceps are fatigued, no doubt a result of yesterday's pushups on top of the bench workout a couple days ago.

11:29

assisted by supporting feet as recommended in Ring Strength dvd.

29:20.

24x5 on dips.
Pull-ups were an abomination. Multiple broken sets, several missed reps. Had to jump up and pull-up and do negatives after 80.

Finished with 2x50 squats and 100 situps.

14:20 which is the time I took to do 27 pullups & 120 dips in multiple sets. Still room for improvement on my pullups. Then, on to muscleups.

I am considering getting some rings to avoid all these reps. Are the Power Rings ($79.95) the way to go or is there a good alternative?

Did "Diane" today... will try and fit "TABATA This" in tonight to save the pu/dip marathon for tomorrow.

110 pull ups & dips
had to do negatives starting on #51
32 minutes

Jim , do you attach the jump stretch bands to the rings or to another anchor point?

Did 90 pull-ups, 60 ring dips, and 60 seconds worth of support holds on rings in a little less than 45 minutes.

First set of the workout was 18 pull-ups - a pull-up max rep P.R. by two reps!! Today, also discovered why I can't lock out my dips and why my L-sit strength doesn't measure up to my hanging leg raise strength - I have no support strength! I am extremely relieved to have figured this out at last. Finished with janda sit-ups and hanging leg raises.

I second Ed's question; I'm posting something on the board about this, under 'Exercises.'

Jon,
What was your time for Diane. I am going to do that one today.

22:03
Rep scheme 5-4-3-3-3-3-3-2-2-2
Had to push thru sticky point with a foot push off stool.

22:03
Rep scheme 5-4-3-3-3-3-3-2-2-2
Had to push thru sticky point with a foot push off stool.

7 min and 48 sec for 30 muscle ups. I went three sets of fives and then what ever I could muster to the 30 mark. All done without assistance in 110 blazing, Arizona sun/partly cloudy! OOHH we love the heat in Az.

I did em. Didn't time them though cause I just wanted to get through them and focus on form and strength. about 25 minutes. All on the rings. All assisted. Broke into sets of ten mostly.

about 25 minutes for 120 pull-ups and 120 dips on assist machine, mostly assisted

Jeff-

I posted the "Diane" and "Tabata This" WOD on their repective days...

17:02 for 120 pullups and 120 dips. Alternated exercises, as follows:
Pullups: 35 (PR) & 17 sets of 5
Dips: 25, 10 sets of 6, 7 sets of 5

120 pullups and 120 dips with assist machine

28 minutes

Coach shamed me into doing this workout...I bought a chin up bar. It only supports 300 pounds so I will have to keep an eye on my diet.

Lots of pullups and chins this week...

18:15

40 pullups assisted with Ironmind bands and climbing harness
40 narrow grip push ups

I did 30 jumping muscle-ups. Triples to start, singles to finish. Took about 25 minutes or so. Tore a good size blister on the heel of my hand.

19:22

Doing the 120 /120 variety. Pappas and I eached shaved off about 6 minutes from the last time. Whoo hooo!

19:48

120 pull-ups
120 dips

Great work Chad. We must be getting fit or something?

60 pull-ups
60 dips

Completed in 30m00s.

30 Muscle-ups on rings

11:00

Did the pull-ups on the gravitron with 40 lb assist. Did the dips straight bodyweight. Both done with a pyramid of reps 1 up to 11 and back down to 1 for a total of 121. Time 34:10.

Lynne and fish, your times are smoking.

pullups with 'a' were assisted.

pullups: 13-5-5-4-10a-10a-10a-3-3-10a-10a-12a-10a-3-3-3-3-3
dips: 15-12-12-10-10-10-10-5-5-12-9-5-5

time: 30:00

5 pu's and 5 dips every min. for 24 min.
GOAL: 8 reps each for 15 min.

about 26 min for 30 MU with a toe tap on most.
worked on kips from a basket hang afterward.
hit 2 out of 5 - needs work, but i was pretty happy to get any.

MU substitution WOD
120pull-ups/120 bar dips

TOTAL TIME= 26:08 (prev.3/1/04= 42:14)
1/2 completion= 12:12

16min improvement in 5mo.... ;)

On the last two muscle workouts, I've used the attic trusses for my rings. Still couldn't get all the way without support. I've put a mini- jogging tramp underneath and adjusted the height up each time. I did this workout in 11:00 with my hands just above my forehead.

I thought the most salient line in the article was the East German Coach quoting Bertold Brecht, "Competitive sport begins where healthy sport ends." He just shrugged off the health of all his atheletes. Criminal.

I wonder what the quote is from...?

120 Ch/ 120 dip
28:27
26 minutes better than last time.

a day late, still playing catch up. 120/120

26:06

p/u's assisted after about 20. dips assisted after 50.

Shattered the old time (13:30). Think 2 hours at BJJ was the warmup I needed.

09:15.

-D.

30 jumping muscle ups followed by 13 pull ups in 24 mins. first time done jumping m-ups and it was a whole lot of fun!

Did 150 PU/ 150 Dips (thought we were supposed to do 5 PU/Dips per MU... did not look back at previous WOD) 27 minutes (did 8-10-04)