September 9, 2004
For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
10 Pull-ups and 10 dips every minute
Post time to comments.
Conner Martin - Brand X Martial Arts and Greg Amundson - CrossFit HQ.
Posted by lauren at September 9, 2004 7:06 PM
This looks like a good one! I wish I wasn't at work so I could jump right in!
Still wondering if there are any other crossfitters in my new home of Birmingham, AL. I need someone to help save me from the training facility with daycare, tanning, etc. Everything here has all this jazz. Is there anyone around here to help me?
Are you still going into the PJ's? It's been a while since I've been here and last I heard you were going in. Hope it turns out well, PJ's are probably the best unit in all the military.
16 rounds of 10 pull-ups, 10 ring dips. Ouch.
1 MU every 15 seconds for 5 minutes (20 reps). I was getting tired and my hands drifted out on the 21st rep - while I got that MU, it strained my elbow a little. I slowed down the pace to 1 MU every 30 seconds for the next 10 minutes. 40 MUs total for 15 minutes.
Finished with 5 minutes of bodyweight pistols, 3 per leg every 15 seconds. 30 pistols total per leg.
My gluteus was too maximus for this 10 pull-up/10 ring dip workout on the 1:00. I feel off pace after 6 rounds. My prison cell will be nothing but rings.
Looked at today's WOD and realized I needed to reduce reps to what I can handle today (expecting more from myself in the future).
Did reps of 5 PUs and Dips for 7 rounds.
1 set of 10
4 sets of 7
10 sets of 6
pulls and dips
I managed the first 10 muscleups within the 15 second interval but then slowed to about 2 per minute. Stopped at 30 MUs. Took me too long to set my false grip but I was pleased to be able to knock off 30 MUs within a relatively short period of time compared to my previous attempts. I think increased shoulder flexibility has helped a lot.
Forgot to put in there that was for 15 minutes.
Still under orders not to do dips. Therefore did Barbara (20 pullups, 30 pushups, 40 situps, 50 squats, all x 5); 25:41. All sets intact save for situps, which were badly broken. Kelly leads the way once again.
Muscle-Ups 1 every 15s = 4 min
Muscle-Ups 1 every 30s = 12 min
Muscle-Ups Random = 14 min
Total Muscle-Ups = 56
Used Purple JS Bands during Muscle-ups.
4 sets of 10 dips and pull-ups
6 sets of 5 dips and pull-ups
I lasted 7 muscle up rounds.
Went on to various pushup and fly variations on the rings.
I might give the muscle ups another run after work.
Did 7 rounds of pullup/dip combo. All assisted but needing less assistance than the last times we did multiples of these. Followed up with some handstands and a few meager handstand pushups to cool down.
Thanks for the compliment Adam, but the real winner on the "no rest time" Barbara is Lynne. I was only able to complete two rounds of 20 pullups before breaking the sets - Lynne did all 5 rounds of 20 with no breaks! I would happily trade my time for that kind of lasting pullup power.
This was not pretty. Yesterday's burpee-thruster combo took more out of me than I had anticipated. Did 50 dead-hand pull-ups and 100 dips in 16:50. Ran three laps around a lake (@.5-.75 per lap) and finished with 100 USMC PFT sit-ups.
JS band assisted
12' * 4 mu/1' = 48
18' * 2 mu/1' = 36
84 total JS band assisted mu's
20 rounds of 10 Pull-ups and 10 dips in 30 minutes. First 10 rounds were every minute.
10 bar dips
as many rounds as possible in 30min
13 complete rounds + 5 pull-ups (~2:20/round)
Reached the 120/120 mark @ 26:52, 0:50 off my previous time from 8/9/04. Pull-ups were done alternating grip styles.
used the assist machine and increased assist as needed
30 rounds in 30 minutes
oops, of 10 pull-ups and 10 dips a minute
no dip station at in home gym. did 5 bench presses 5 pull-up combos every minute on the minute for 12 minutes. my shoulder gave out on the last set, no matter though I don't think I would have lasted much longer.
16 rounds in 20 minutes (didn't have time to do 30 minutes) of 10 pullups/10 dips. First 10 rounds were on the minute, then I started hurtin'.
Pullups and dips
8 rounds on the minute, 13 rounds total in 23 minutes. Dips are fast, pullups slooow.
pullupsX10 plus dips X10 in 30 min
21 rounds & 7 addtl pullups
21 rounds of the 10/10 combination. I stopped there...I did ~275 pullups yesterday (including the 75 from the WOD). I think that's enough (almost 500) in a 48 hour span.
11 rounds of 10 pullups/10 dips before pace fell off. Practiced some jumping MUs to try and groove the transition.
Kelly, I'll trade you some pullups for some muscle-ups!
10 minutes of MU's on the 15 seconds, two minutes rest, 3 minutes of MU's, two minutes rest, 2 minutes of MU's. Finished with 10 pullups on the minute for five minutes.
total MU: 60
total PU: 50
Hmmm, high gravity day.
2 rounds of 10, then 10 rounds of 5, then just ring dips (elbow tweak)
Approx. 100 reps
I did 10 pull-ups/dips on rings. I'm almost too embarrassed to post my results (hint: my FIRST round was on the minute). Managed 10 rounds in 28 minutes.
Terri used stretch band push downs for the dips and lat-pull downs for the pull-ups. She, at least, managed to keep pace for all 30 rounds.
Julia wanted to join in too. I had her do 4 assisted muscle-ups/minute for 10 minutes. During her breaks she practiced inverted hangs and skin the cats. This was after her 2 hour gymnastics class.
Didn't have access to a pull up bar today so I did Lat pulldowns on a universal(don't laugh it's all I had).
1st five 10pd/10dips
2nd five 8pd/8dips
3rd five 6pd/6 dips
4th five 6pd/ 6 dips
5th five 4pd/ 6 dips
After each five I moved the weight up one plate 13,13,14,15,16. It only goes to 20 so got a good improvised work out and I feel it.
1st 10 min: WOD as described (pulll-up/dip)
2nd 10min: 10&10 followed by 30 sec rest, repeat
3rd 10 min: 10&10 followed by 1 min rest, repeat
I would have counted total circuits, but my brain wasn't functioning too well after the 1st couple.
Whoever comes up with this stuff is some sort of twisted genius. I love it!
This one was embarrassing. I got 3 rounds of pullups/dips on the minute pace, then switched to 5 each for another 3 rounds at which point I needed serious rest before continuing. My pullups in particular need some serious improvement, with my dips not that much better off.
I finished up with a bunch of L-sits and lots of singles of pullups.
Did wednesday WOD today.
Used half the load on the burpees.
Last two rounds of pull-ups were knee-ups
started at 10/10 pu/dips on rings but did'nt have it today,so I went to 5/5 and worked on high power pull-ups and deep dips. Had to go to 5 pu one minute then 5 dips the next minute.
pretty tired from an 8 mile mtn run, it took it out of me on today's WOD
As long as I can avoid 0 pu/0 dip for any round, I'll keep going, until the 30 min. mark.
Completed 30 rds.
10/10; 10/1; 3/6; 1/0; 0/10; 0/10; 0/10; 1/0; 0/7; 3/0; 0/7; 3/0; 0/5; 2/0; 0/5; 3/0; 0/6; 3/0; 0/3; 3/0; 0/5; 3/0; 0/5; 2/0; 0/2; 2/0; 0/4; 5/0; 0/5; 1/0.
This is the first time I've done this one, so I wasn't clear on what "as long as you can" meant. I decided to call it quits when I could no longer complete 6 reps of each exercise in the allotted time. I also used a machine-assist pull-up/dip machine. With those modifications I made it 5 minutes. Sheesh.
The good news is I learned a new trick that I'm about to post in the Community board.
40 Muscle Ups in 20 minutes. First time on the mass muscle up work outs.
Felt great and and a lot better than substituting for the mass pull ups and dips. About two hours later my entire lats/shoulders died and seized.
Looking forward to future muscle up work outs.
Tried doing this WoD but had to give up after 10 pull-ups and 12 dips in 3 minutes. I'm still shocked that any one can do massive amounts of pull-ups after yesterday's WoD!
The rep speeds must be astounding as well. After 5 dips I looked down and 20 seconds had past.
Good stuff though. I look forward to trying this again when my strength/recuperation ability has improved.
6 sets of 10 pulls and 10 dips.
1 minute of 10/10. I called this one up front. Spent 20 minutes or so practicing muscleups. I'm getting close enough that I can understand why it takes 10 pullups and 10 bar dips to equal one muscle up.
If I can get reps at my current bodyweight, I'm going to look like Bill Pearl. I'll probably need to drop 15-20 pounds, though.
4 rounds of 10 dips/pullups, dips are weak, pull ups are strong. Did some one hand swings and snatches after.
7 rounds (10 pullups, 10 ring dips) in @ 10:00.
13 rounds 10 pull ups and 10 dips. Still in pain 2 hours later.
On the minute:
3 sets of 10 dips & Pullups
1 set of 8 dips & Pullups
3 set of 5 dips & Pullups
3 set of 3 dips & Pullups
3 set of 1 or 2 dips & Pullups
Will be interesting to see how I feel for tomorrows workout.
Okay. Having math problems, so here's the breakdown...
-1 Muscleup every 15 seconds for a total of 29 MU's at this interval.
I then immediatley switched to:
-1 Muscleup every 30 seconds for a total of 32 MU's at this interval.
29+32=61 MU's total. Oh, my aching shoulders. Fear of injury was primary factor for stopping. I was getting tired though.
10 dips followed by 5 pull ups for ten rounds on about 1 min rest between each pair. A struggle! Need to lose weight for pull ups !
3 sets of 10 and 10
3 sets of 5 and 5
A couple days late, but I am catching up.
1 set of 10/10 (1 min)
3 sets 5/5 (1 min each)
5 sets 5/5 (much more than 1 min each)
All up I was going for about 22 minutes. After yesterday's WOD, my pecs and lats were fried; this was really hard work.
Bar P/U and ring dips.
Did the 10/10 version.
Had to break up the pullups to 6-4 after the first 3 sets. Did the 20 min. version after 30 minutes of cals at morning PT. Managed to get 12 rounds in 20 minutes total.
6 rounds of 10 pullups/10 dips
rested a few minutes then did
15 rounds of 5 pullups/ 10 pushups
The pullups alternated grips on each set and repeated grips every fourth set.