November 8, 2004

Monday 041108

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees
5 Muscle-ups

Post time to comments.

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Check out Andy Petranek's new pull-up bar and ladder. Imagine a lattice of pipe filling the overhead space in your gym. Contact Andy to get the specs on the fittings and pipe.

Posted by lauren at November 8, 2004 6:28 PM
Comments

Conversion on the muscle-ups? Are we going with 5 PUs / 5 Dips = 1 MU?

Comment #1 - Posted by: Matt G. at November 7, 2004 6:59 PM

are the lunges 25 total steps or 25 each leg?

Comment #2 - Posted by: Lance at November 8, 2004 3:55 AM

35:33 the big time killer for me was getting to and from the pullup station and the dip station.

Comment #3 - Posted by: Michael P at November 8, 2004 5:17 AM

Matt, yes 5 PUs/5 Dips = 1 MU

Lance, 25 total steps.

Comment #4 - Posted by: lauren at November 8, 2004 5:32 AM

28:22
did dip/pu can you say pukie.

Comment #5 - Posted by: adal at November 8, 2004 5:42 AM

So per round 25 lunges, 15 burpees, 25 PU AND 25 dips? damn I'll have to take a half day off from work to do this WOD...

Comment #6 - Posted by: Andy H. at November 8, 2004 6:26 AM

20:52
did 5 muscleups on rounds 1,3,5 [all singles]
25 pullups + 25 dips on rounds 2,4

Comment #7 - Posted by: JC at November 8, 2004 6:31 AM

OK, is it 5 pull-ups AND 5 dips per 1 muscle-up? OR is it 5 pull-ups OR 5 dips per 1 muscle-up? I need some rings.

Comment #8 - Posted by: Allen Lunn at November 8, 2004 7:43 AM

Ooops... what's a 'burpee' again? It's not on the exercise list.

Comment #9 - Posted by: Allen Lunn at November 8, 2004 7:45 AM

Allen -
We're trying to duplicate the level-of-effort and range of motion required to perform a muscle-up, so it's 5 dips AND 5 pullups per MU.

For the burpees - http://www.warriorforce.com/articles/burpeeclip.htm

Comment #10 - Posted by: Ambient at November 8, 2004 7:54 AM

13:19 - "no pushup burpees" with a jump and ring MUs

This was supposed to be a day off for me, but I couldn't resist. See Lynne, I did lighten the load a litte by subtracting the pushup!

Lunges became the toughest of the three today; the burpees killed my legs more than I thought. I had to stop once during the last four rounds for a couple breaths; lunges are rarely a problem.

I've never done minus pushup burpees and they are MUCH easier than the pushup variety - no breaks on any rounds. (I cut out the pushup to be able to focus harder on the MUs).

MUs were done in the basement on a very short tether; rounds 1,4 and 5 were five consecutive. Rounds 2 and 3 were done with three then two consecutive. The fast swing from the short tether coupled with my much stronger kip nearly propelled me through the rings more than once. I have always fallen backward from the rings in the past, but have never nearly launched forward through the rings! Quite the experience.

1x20 5# clubbell mills
3x5 10# blob clean to overhead press (didn't drop it or smack my head this time!)

Comment #11 - Posted by: kelly moore at November 8, 2004 8:56 AM

25 minutes

Comment #12 - Posted by: Steve M at November 8, 2004 9:10 AM

HQ this morning. The group warmed up with a 50' walking lunge, rotated through a circuit of parallel bar walks (down and back x2), 25 box jumps, 25 KB swings, 25 knee to elbows, 25 pommel horse exercises (sorry, but I don't know the terminology). Did another 50' walking lunge, and finished with med ball tosses ad nausem. It was great. Back after several days of rest.

Comment #13 - Posted by: Thompson at November 8, 2004 9:15 AM

19:54.89

5x:
25 Lunges
15 Burpees (pushup style w/jump)
25 Pullups + 25 Dips

Did this outside this morning, first "cold" (~45 degrees) day of Fall...sucking down massive amounts of cold air really doesn't feel good.

Comment #14 - Posted by: Matt G. at November 8, 2004 9:34 AM

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees (pushup variation)
25 ring pullups
25 ring dips
Time: 1 hour, 10 minutes

Comment #15 - Posted by: Gunny W at November 8, 2004 10:03 AM

42 minutes

Had my feet hung on a chair for first part of muscle up to get a little push past the PU/dip switching point. Workout went slow 'cause even with the push I still couldn't do more than one muscle up consecutively and really had to fight for each one and had several missed attempts. Fun stuff and can't wait for this weekend =)

Comment #16 - Posted by: Josh H at November 8, 2004 10:17 AM

Your pull-up bar system is quite similar to a ībacharī ladder... a training system invented by the climber John Bachar in the 70īs. It was essentially a rope ladder with wooden rungs strung at a 45 degree (overhanging) angle.

John would climbing up and down the ladder with as many varients as you could imagine.

Comment #17 - Posted by: Josh Briggs at November 8, 2004 11:20 AM

5 rounds:
25 walking lunges
15 burpees (pushup w/jump variety)
25 weight assisted pullups
25 dips (feet on floor between benches)
32:00 minutes

Saw pukie around round 3 but slammed the door on him.

Comment #18 - Posted by: Bob Cornute at November 8, 2004 11:23 AM

31 minutes
tuff after a long weekend

Comment #19 - Posted by: stephenrossi at November 8, 2004 11:35 AM

First time successfully doing muscle-ups, so I'm pumped. I don't know if they really qualify though, since they were done on a bar and needed a lot of kip. Also, to help out with the MUs, I dropped the pushup part of the burpee.
Time = 28:30

Comment #20 - Posted by: Mark G. at November 8, 2004 12:03 PM

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees (with push-up & jump)
25 pull-ups/25 dips
TOTAL TIME=42:50

Comment #21 - Posted by: jdg at November 8, 2004 12:05 PM

24:47
I'm nursing a strained groin and low ab so i had to substitue some for this one. It's really weird the only things that bother me are heavy squats and any sort of lunge.
I did 5x
25 glute-ham raises
15 burpees w/jump (no pushup)
25 dips
25 chins

Note to self: get a set of rings!!

Comment #22 - Posted by: josh everett at November 8, 2004 12:14 PM

poor effort today.
2 rounds in 25 minutes. had to go back to work

Comment #23 - Posted by: Jim N at November 8, 2004 1:19 PM

Still nursing a tweaked shoulder but here's what i did.

25 minutes of Kung Fu forms as a warm up.
3 rounds:
25 lunges
10 burpees
5 pullups

I also did rotator cuff exercises

Comment #24 - Posted by: Brian Mc. at November 8, 2004 1:24 PM

still working up to the nov 13 pft so i did a mock pft today as follows:

450m swim: 7:00
10min rest
2min pushups: 100
2min rest
2min situps: 120 (actually in 1:51...decided to hold back a little)
2min rest
max pullups: 21 (also held back a little on this)
10 min rest
1.5mi run: 10:52 (in the cold, rain, and at 4000ft, but still not happy with this)

overall satisfied but still concerned about runs...glad it will be done at sea level.

Comment #25 - Posted by: ediddy at November 8, 2004 1:53 PM

oh yeah, swim was sidestroke and pullups were kip-less

Comment #26 - Posted by: ediddy at November 8, 2004 1:54 PM

Is this the official Crossfit "Kill-a-Fat-Guy" workout? Travelling, so I did the dip/pull version.
52:10 plenty of breaks everywhere.

Comment #27 - Posted by: Ambient at November 8, 2004 1:57 PM

RXed with the pu/dip version. 39:12

Comment #28 - Posted by: John Walsh at November 8, 2004 2:15 PM

29:52
cannot do 10 pullups yet, much less 25 so did negatives, hangs, assisted p/u when ran out of steam
dips between benches
still a butt kicker workout

Comment #29 - Posted by: george at November 8, 2004 2:15 PM

To paraphrase Lloyd Bidges in "Airplane!" Looks like I picked the wrong week to take a break!!
Have fun this week as I'm going to try and stay away from the WOD for a week (part of the 12 on 1 off scheme Larry L. suggested) to recharge the batteries and work on weaknesses (legs and abs!!).
Hopefully, I'll be vertical on my hands by next Monday, or be bruised trying!!
Rock on Crossfitters!!!

Comment #30 - Posted by: Ron N. at November 8, 2004 2:34 PM

5 rounds
25x w.lunge
15x burpees
25x pullups
25x dips(rock bottom)
time: 27:25

Comment #31 - Posted by: Lance at November 8, 2004 2:41 PM

Coincidence, Ron, that I'm also on the off-week of the 12/1 scheme.
Still needed to do something. Had my 15-yr old son make up our WOD and he came up with:
100 wall-balls
150 squats
Three rounds of curls and press-downs.
Three rounds of burpees.
He may have concocted a WOD that we'll need to do regularly!

Comment #32 - Posted by: Fred at November 8, 2004 2:55 PM

5 rounds, mostly broken sets
did 25 pullups each round
but only 1 round of dips as I seem to have slightly strained a pec after Linda and Chelsea last week

Still slow, about 38 min.

Comment #33 - Posted by: Rene' at November 8, 2004 4:33 PM

New to Crossfit...tough workout.
3 rounds in 26 minutes.
Already sore!!!

Comment #34 - Posted by: Clancy at November 8, 2004 4:44 PM

32:50

5x
25 Lunges
15 Burpees (w/ pushup&jump)
15 pullups + 25 dips

Comment #35 - Posted by: Chris W at November 8, 2004 4:49 PM

did 75mins of krav maga instead. first day back in 3+months. ouch....

Comment #36 - Posted by: joe at November 8, 2004 4:52 PM

19min. 52sec. as prescribed. The burpee's are tough ones.
Practiced handstands, getting better--can hold for about 12 seconds!!!

Comment #37 - Posted by: sean at November 8, 2004 4:53 PM

5x
25 lunges
15 burpees (broken into 5,5,5 after 2nd round)
15 pullups (25 wasn't happening. Had to break 15 pullups into 5,5,5 after round 2 and 5,5,3,2 on last round)
25 dips (broken into 15, 10 after round 3)

19:40

Good workout.

Comment #38 - Posted by: shane_t at November 8, 2004 5:04 PM

I understand that 5 pull-ups and 5 dips equals 1 muscle-up. My question is, in order to simulate 5 muscle-ups, should we do 25 consecutive pullups followed by 25 consecutive dips, or 5 pullups followed by five dips, five times?
Thanks.


Comment #39 - Posted by: Scott at November 8, 2004 5:27 PM

Newbie here-why would you convert 1 muscle up to 5 pullups/5 dips? Isn't one MU essentially 1 pullup and 1 dip on rings? (well of course I'm trying to actually complete the WU and looking for "easiest" way to do it).

Comment #40 - Posted by: Ron at November 8, 2004 5:53 PM

As I understand it, a muscle-up is far harder than a simple pullup/dip combination, given the single movement, and the unsteady nature of rings. So that's the reason for the 5 to 1 ratio.


Comment #41 - Posted by: Scott at November 8, 2004 6:00 PM

18:10
5 rounds of 25 walking lunges, 15 burpees with pushup and little hop, 25 ring dips. No MU attempts or pullups - trying to save the elbow.

Kelly, nice to see you "taking it easy!"

Comment #42 - Posted by: Lynne Pitts at November 8, 2004 6:00 PM

36:55. Ouch! Subbed 5 pullups and 5 dips for MU (assisted). I'm getting stronger, but boy, are my shoulders mush!

Comment #43 - Posted by: Chris Q. at November 8, 2004 6:06 PM

5 rounds
25 lunges
15 burpees(jump and push-up) broken into 5,5,5 after 2 round
15 pull-ups(broken 10,5 every round)
25 dips(broken 15,10 on rounds 2,3,4)

Great workout.

Comment #44 - Posted by: brian_g at November 8, 2004 6:11 PM

Sorry.... I forgot to add my time.

Time was 18:38

Comment #45 - Posted by: brian_g at November 8, 2004 6:12 PM

22:27

as Rxed accept I subbed 5 weighted dips (40lbs) and 5 weighted p/us(40lbs). BWT 210

Comment #46 - Posted by: JJones at November 8, 2004 6:29 PM

Five rounds for time of:

25 Lunges
15 Burpees
10 Pullups
10 Pushups

39:00

I couldn't find a dip bar anywhere in the gym I went to, so I did pushups instead. I would've done 25 pullups and pushups, but I found out on the first set that wasn't gonna happen. I'm still tired from this weekend.

Comment #47 - Posted by: Dan M. at November 8, 2004 7:04 PM

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees (with push-up & jump)
25 ring rows/25 bench dips

About 40 minutes.

I tried bar dips but I could only do a couple of really shallow ones. I'll start workin' on those for next time.

Comment #48 - Posted by: laurar at November 8, 2004 7:38 PM

I think I'm coming down with something... probably wussiness.

3 rounds in 25:02. Subbed 25pu/25dip for rounds 1 and 3, round 2 I pulled-up then 'mantled' the bar, 10 reps. All these done with a bar hanging from two ropes, so very unstable (like a set of rings).

Ended with some 15lb clubbell swipes.

Comment #49 - Posted by: Nic Nakis at November 8, 2004 7:40 PM

Time 50 minutes.

Just when you think things are coming together and you're starting to improve they throw you a curve ball.

Comment #50 - Posted by: Troy at November 8, 2004 7:57 PM

5 rounds, tuff workout again. sub dips and pu's for mu. 23:50

Comment #51 - Posted by: John C at November 8, 2004 8:11 PM

This was tough to "scale down", but settled on a 3 pullup/3 dip conversion.
5 rounds of 25 lunges, 15 burpees (w/ pushup), and 5 3pu's/3dips. 32:23
Wife scaled down to 25 lunges, 15 burpees, and 2 dips/10 situps per round. 14:51. Also ran 3 miles earlier in the day.
For the record, performing Crossfit after eating a Thai food dinner is a bad combo. Added several minutes to my time for trips to the....

Comment #52 - Posted by: Steve S at November 8, 2004 8:23 PM

5 rounds for time 19:11

25 Lunges
15 Burpees
10 pullups
10 dips
Getting better...

Comment #53 - Posted by: Joe A at November 8, 2004 8:45 PM

oops...I did 1 pull/ 1 dip for each MU...
so 5x
25 lunges
15 burpees
5 pullups
5 dips

19:30

I rowed 2500M because the work out went so fast. Probably wouldn't have run into that if I did it right :)

Comment #54 - Posted by: ChemGirl at November 8, 2004 9:23 PM

29:52

Got 4 rounds done. This was tough. Had to stop to make dinner, it was late, 8:15 pm.

Comment #55 - Posted by: Pappas at November 8, 2004 9:32 PM

5 rounds of
25 lunges
15 burpees(push-up and jump incl.)
screwed up with pullup/dip conversion
15PU/15 dip
still did it in a lousy 41 minutes!

Comment #56 - Posted by: Tom Schneitter at November 8, 2004 10:31 PM

A day behind...

24:51 as written.

Comment #57 - Posted by: KevinA at November 9, 2004 6:04 AM

34:31

25 lunges
15 burpees (10,5)
25 pullups (10,10,5 / 15,5)(assist 20-50# by round)
25 dips (10,10,5 / 15,5)(assist 20-60# by round)

Comment #58 - Posted by: Ari M. at November 9, 2004 6:36 AM

41:17
5 rounds of
25 lunges
15 burpees
5 sets of 5 pullups then 5 dips (25 of each total)

last two rounds subbed in jumping pullups with one second hold at the top.

So far, pretty much every crossfit workout leaves me with a whole different form of exhaustion...

Comment #59 - Posted by: Patrick at November 9, 2004 7:04 AM

time.36:46
did pu/dip version
all full push-up burpees.

Comment #60 - Posted by: T.Rain at November 9, 2004 8:58 AM

44:02 subbed 5 pu & 5 dips for each mu

Comment #61 - Posted by: phil at November 9, 2004 9:56 AM

37.56

As Rxed with 25/25 PU/Dip sub for MUs.

Felt pretty sure I wanted to quit around round 3.

Comment #62 - Posted by: Adam McClure at November 9, 2004 10:58 AM

25/25 pu/dip for mu: 38:36

Comment #63 - Posted by: ajq at November 9, 2004 5:37 PM

I see that I'm not the only Scott!

13:40 as Rx'ed, except I switched to using a slight jump to assist my muscle ups after round one, as I just didn't seem to have the groove on the MUs today. My lats were fried from doing a lot of heavy behind the head clubbell work yesterday following the WOD.

Led today's work off with GTG DL, 255X3; 265X3

Comment #64 - Posted by: Scott (Hagnas) at November 9, 2004 5:53 PM

Don't judge me. I'm new. :)

26:34

Subbed the pullups/dips for the muscle up.

Comment #65 - Posted by: Chuck Pelowski at November 9, 2004 6:13 PM

Oh, forgot to mention. I only made it through twice. Heh...

Comment #66 - Posted by: Charlie Pelowski at November 9, 2004 6:18 PM

16:44

I used the Hoist version of a Gravitron set to #5 for muscle-ups.

Comment #67 - Posted by: Scott Arnold at November 10, 2004 12:40 AM

25:50.
Did 25 pull-ups and 25 ring dips instead of 5 muscle ups
Push-up style burpees

Comment #68 - Posted by: Todd H at November 10, 2004 3:53 AM

Did 5 pull ups and 5 dips per 1 muscle up. Pull ups used assist from 3rd round on.
Did a total of 50 lunge steps per round=25 steps per leg. Held 25lb plate through all sets.
Did only 10 burpees per round. My mistake. Read it wrong.
WOD completed as above in 46:04:57

Comment #69 - Posted by: jonathan B. at November 10, 2004 2:18 PM

39:15

Did bar pullups/ring dips w/ the 5/5 conversion.

Dips always kills me... I spent most of the time grinding them out.

Comment #70 - Posted by: Pat at November 11, 2004 10:23 PM

Five rounds for time of:
Walking Lunge, 25 steps
15 Regular Burpees touching ceiling (3 quick mini-sets of 5, last set 15)
3 pull-ups with 10lb ankle weights
3 dips with 10lb ankle weights

Time= 20:50

Comment #71 - Posted by: Paul T. at November 12, 2004 3:59 AM

Substituted 60lb overhead squatsx10 reps butt to calves for lunges to avoid construction crew in hallway gawking at me, also did the sissie version of burpees (without the pushup, but with a high jump) so I would have strength for the muscle ups:

Time: 25:26

Comment #72 - Posted by: John C at November 12, 2004 4:00 PM

17.51
did no push up burpee and jumping to the rings at head height to do muscle ups.

Comment #73 - Posted by: Tim 'crack' H at November 14, 2004 1:16 AM
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