120 pull-ups AND 120 dips?!?! Wow! Now that's a WOD! Aren't the people doing that getting a better WOD than the ones doing the 30 muscle-ups? Regardless, I have to do the 120 & 120. I have no rings. This may take a while. Thanks, Crossfit...

"Aren't the people doing that getting a better WOD than the ones doing the 30 muscle-ups?"

Please, please don't raise that number. It's going to take more than an hour as it is! ;)

wow!!!! what a great gym!!! where does this individual live?? i want to visit this gym!!! mike burgener

I really, REALLY need to get some rings!

Wow, a boulder wall!?! I'm impressed.

Just got a set of rings... All I can say is whoa. I can't do a single muscle-up! Any suggestions besides the pull-up/dip workout for getting some muscle-ups underway?

two words.... my god: 120 of each? (I have no rings either... I can't do a muscle up anyway!)

Should I do 120 pullups and then 120 dips, or 30 sets of 4 pullups and 4 dips?

7:06 - 30 ring MUs; off to work first shift overtime....

18:38 30 ring muscle ups. All singles. That hurt.

By the way huge improvement from August. I couldn't do a muscle up then.

21:19 - First time incorperating muscle ups into a WOD, all done without negative. I don't have rings so I looped some judo belts over my doorway pull up bar. Ripped skin and bleeding knuckles is my going away present.

Mike Halbfish, if you read this, just to let you know I sent a couple emails to you but they returned back with a failure notice.

120 pull ups and 120 dips, 50:00 minutes...

started out doing a "power hour," two pull ups and two dips a minute for sixty minutes, but then I noticed the workout was for time, so 20 sets into it I bumped it up to three and three a minute...pull ups were L-hold and dead hang, each and every damn one. I don't know if I missed the whole point of the workout or not, but it felt pretty good...

Back from vactaion
120 Pull-ups and 120 bar dips - 13:20

That gym should be illegal Eugene;^) Very nice!!

120 pull ups 120 bar dips: 25:50

I'm covinced that conversions are punishement for not having the proper equipment. So be it. I'll be getting rings for my 40th on Dec 3rd.

24:29. Pullups and dips assisted. My grip was still blown from yesterday's deadlift fun!

hey..just completed my third week of doing cross fit..and my thanks go's out to all of you who do these...I am 6 6 300 lbs(45 years of age to)..(in the air force as a cop so these help me in my job)so on some of these I do need to some with assistance
Completed as follows
60 pullups assisted with the gravitron till mucsle failure..sets of 10
60 pulldowns..sets of ten
120 dips..assisted on gravitron sets of ten..mucsle failure at the end...
a few questions if anyone can help..with these workouts and watching my diet will the weight come off on will I be putting on mucsle?..and if my heart rate go's up does that mean my cardio is improving at al...i noticed i went from a 141 heart rate..to a 150..good or bad?
again my thanks for all you guys help...
brooks

ohh i forgot..my time was 33:08

brooks

Hey everyone, I'm in!
2nd straight WOD, I'm darn near crippled.
120/120 18:24
Good stuff!

35:45, pullups and dips both asst.
I ended with 100 lbs of help. A little dissapointed - on 11/19 I did 110 pullups with 90 lbs of help in 36.
I'm getting very close to an unassisted pullup.

KELLY ...KELLY...KELLY !!!
That is absolutely & uneqiuvecally THE most impressive WOD post Ive seen in this my 1st 10 mos @ CF.. That has to easily be equal to the ring equivalent of a sub 4min mile...wow7:06. But Im making progress ..@ 7mins I only had 10 MUs.. but I did all 30 as singles.. no failures & finished in 28:32.. about 3min faster than last time..
Ince again congratulations Kelly....

What tha! Now that is a gym. That's what I want for Christmas.

No rings for muscle-ups at Pentagon Gym, so...

120 Pullups (dead-hang) / 120 Dips @ 15:12.60

Workout at crossfit HQ - 15 rounds of: run 100 meters, 5 pull ups, 10 push ups, 15 squats. I did it in 34 minutes or so using the gravitron for my pullups. Maintained excellent form on all push ups until the last round where I sometimes only got down to about an inch from the ground instead of touching with belly and chest.

120/120 in @34:00 (no watch)
Funny thing had to slow to 5 reps per set after 3 10's, then at about 90 had strength to go 10 rep sets again. So I am recovering at a faster rate now. Thanks x-fit.

8:35

30 Muscle Ups, from a bar - not the rings.

120/120 in 33 minutes
Goal was 37 minutes

was going to pass today, but I'm too bored watching football. Off to the gym. Look out Gravitron!

J.J.
I noticed the same thing too. Right around the 90's for dips and 80's for pulls.

Ran 4.66 miles in 39 to warm up
120/120 31 minutes
broke up in sets, small band assist on pull ups

Didn't notice this was for time! 100 dips and 80 lat pull-downs (need to join a gym for the assisted pull-up machine). I alternated, doing each excersise to failure then switching. I added this to yesterday's WOD to catch up.

Did yesterday's workout today (took a little off for the hollidays:)).
4 full rounds of
155 lbs Deadlift
400 m Run
Finished with two 2 minutes rounds of H2H Drills.
Feels good to be back and to sweat out the holliday's fun...

P.S. 21 reps of the Deadlift

100 assisted pull ups with rubber band (similar to jump stretch band)
100 dips with pvc paralletes
17 minutes
(should have done 120 but shoulder sockets are sore from practicing handstands)

15:20 - 30 MUs

120/120 in 19:00

Looking back to 6/22/04 I did 60/60 in 11:02, today I hit the 60/60 mark at 7:58. Thanks Crossfit!

14:02 for the 120/120; Mr. Tendonitis is *all* excited, so he's on ice.
Finished with a quick 20 1pood tactical lunges.

24:11
Kipped so much at the end, I almost kissed the bar.

Oh yeah, that was 120 pullups, 120 bar dips. I'm puffed up like the sta-puft marshmallow man. :-)

My first crossfit workout today. 36min 35sec for the 120/120. The last half was assisted, but I'm looking forward to tomorrow's workout...

about 20 minutes for 120 assisted pull-ups and 120 assisted dips, followed by a 3 mile walk home because someone stole the seat from my bicycle outside the YMCA

NIIIICE!
~32 min. Didn't bring the watch. Went 90 each on the Gravitron at 73% bodyweight, 30 unassisted doing the 3 per minute route. My hands hurt, badly.
On the plus side, I looked like a powerlifter leaving the gym!
BTW, for Mike B.:
I believe Eugene lives in the Tacoma area of Washington. He mentioned this on the message board in a thread where everyone drooled over his home gym. If only I had the money to spend and the room to out it!!! Nice work Eug!!

Just looked back to 040624:
I was at 25 min. for half the work!!! (60/60)
Now 120/120 in 32 min!!
Thanks again Crossfit!!

mixed the 30 muscleups w/ some lunges and ring L-sits...

6 rounds for time of:
5 muscleups (w/ a small hop off the ground)
5 pullups (to make up for the hop on the muscleups)
25 walking lunges
L-sit 15sec on the rings

time: 23:14

30 MUs (rings) in 08:09.

1 minute twenty-one seconds faster than my last effort. Where as gas felt like the limiting factor in the past, today I was teetering on muscle failure for the last ten reps and used sets of two and three to finish. I'm pleased conisdering I'm a little hungover and generally in a negative mood today. I didn't anticipate such a strong showing from myself. MMA later will hopefully create some positive thinking.

-D.

7 min. 17 seconds for 30 muscleups. About a thirty second improvement over the last episode.

Can hold a back lever for ten seconds and almost, well fairly close, to performing a front lever!!!

Any suggestions on gaining that last amount of strength to hold a front....

Didn't have time before work to finish the WOD:

7:12 - 60 L-pullups on rings, all reps from a dead hang and elbows as straight as I could make them (still a tiny bit of bend). Started with a set of 10, the remainder all 5s.

One minute break to lower rings

7:18 - 60 ring dips, elbows locked at top and hands turned out each rep. Started with a set of 12, 3s for the rest. Ring dips are much harder when done with a deliberate turnout at support.

Using a pair of 5# clubs:

2x10 cossacks
2x10 cossack pistols
1x30/30 mills
2x2/2 iron cross pistols - balancing was tricky, but the big surprise was the intense cramping between my shoulder blades

9:03
30 straight bar muscle-ups

I cannot beLIEVE I misread the WOD... did 120 TOTAL p-ups and dips...in 16 min..
if I could go back and finish I would!

Brooks,
I'm 45 years old, too. I am 5'7" and 155 lbs. My background is gymnsatics and distance running. Usually, WODs like today's work-out will be easier for a smaller guy like me, while olympic lifts with designated weight will be easier for bigger guys like you. The point is for both of us to work on our weaknesses and improve. You may have to drop reps or use the gravitron to complete a work-out and I may have to lower the designated weights to complete a work-out.
If you work towards completing the WODs, you will drop body fat percentage and gain lean muscle mass. Coach recommends the Zone Diet. Cardio is incorporated into the work-outs as evidenced by your increased heart rate during the work-outs. This is a good thing! I find my HR goes up more during a WOD than when I run 6 miles. If you finish the work-out with time to spare you may choose to augment your work-out with some cardio (running, swimming, rowing) although it is not essential. Other crossfit members choose to work on gymnastics holds, kettlebell or clubbell exercises, throwing exercises, or olympic lifts just to work on weaknesses and to add variety to the work-out. Crossfit is all about variety, functional fitness and having fun.

Hello Everyone,

This is officially my first WOD. I'm kind of embarrassed to show my time cause its really slow, but it's cool. Had to do pull ups and dips. Dips were no problem, but the pull ups were:

6 sets of 20 dips
1st 6 sets of pull ups were sets of 3
Next set I did 2 (just to make it an even 20 at that point)

Then I did 20 sets of 4
And for my last 20 I had to do single reps to maintain proper pull-ups

Total Time - 1hr 25 min :(

I know that time's horrible, but its a start. Had too much rest in between reps, but I felt I had to in order to finish. I didn't want to use any assistance either. Well I hope everyone had a good w/o. I look forward to tomorrow's WOD.

I could only do half (the pullups were the problem).

I did 15 sets of 4 pullups / 4 dips in about 23 min.

did 120 of each in alternate sets of 10 reps
24:19

23 minutes for 120 pullups & dips.
Did 5 on the minute for 20 minutes, then in sets of 2 until done.

Calishenic warmup and a 9-mile run... then I come home to find this monster!

Did the pullups/dips. Pullups were on two parallel climbing ropes (one hand on each), dips were on a bench. Breaks everywhere, blah, blah, blah.

Time = 20:05

19:20 (120/120)

Again, lack of a kip-friendly pull-up bar at home hurt my time.

i did the 120 pullups / 120 dips version.
partitioned as 4 pullups + 4 dips,
repeated 30 times.
time = 14:24.9
sat on the sidewalk afterward and choked for air.

27:29:28 (120/120)

Ouch.

8 rounds of:
15 row-pullups
15 bench dips

12:47

Row-pullups = I propped my feet up about 20" off the ground and did rows up to the pullup bar (about 5'6" from the ground)

Bench dips were on a 20" high bench. *ouch*

Olympic Rings will be my christmas present, and I need to rig up something to do "bar" dips at home.

18 muscle-ups

4 rounds of: 4 pull-ups/4 dips

2 trips up the rope(not using legs)

29:42

Twice this week I have watched 2 of my crossfit partners crank multiple muscle-ups. Neither of them had ever been on rings before, they just stepped up and pulled 'em down after the first or second try. then started doing multiples of 2-4.
I'm still a wanna-be, so I kept trying today. and getting oh so close.

I did 120 pull-ups and 120 dips. I alternated exercises doing 6 sets of 20 reps. Time 37:00.

-team of 2 doing today's WOD.
-no rings, so 120/120.
-apparatuses no longer in same room due to prejudice against dips and pull ups (sensitive issue, lol)
-BWs K=246
L=170

Times:
K=32:03 20 sets of 6/6
L=28:02 12 sets of 10/10

Feeling tired, beat up, and overtrained. So I did a H2H Fun Day with 26lb kb.

Warmed up with O-Lift form practice - broomstick.
H2H drills: One and two hand flip and catch, open hand cleans, tactical lunges, hot potato, tapping, uppercut flips. Pretty much everything from the colorado seminar. Finished up with some shoulder stuff: Half turkish getups and windmills, followed by joint mobility drills. Didn't stress about anything, just had fun and practiced. Best kb flipping and catching I've ever done.

45:00 with 50 lbs assist, 120 pu, 120 dips

Wife had 90 lbs assist

27:30 120pu, 120 dips. In sets of 10.

32:34 120/120 pullups and dips

pullups were the hardest (I guess thanksgiving added the equivalent of a 5-10lb weight belt); did 4 sets of 5 each; 10 sets of 4 each; 10 sets of three each; and finished off with 15 sets of 2 each.

this morning my arms were cramping - good fun!

120 of each,20 sets of 6 bungie cord assisted

20:15 Completed right after 11/27/04 workout on 11/28/04

todd h..thanks for your words of help...it means a lot to a old fat man like myself who is trying everyday to get in shape..again my thanks

brooks

rain:
26:06 all dead hang pull-ups.

phil:
25:00 all dead hang pull-ups.

Time 9:40

120 pull-ups/120 dips

120/120
a very hard 40.45

120 pull-ups and 78 ring dips in 52:29.
I have recently acquired a pair of Power Rings and put these to use for this WOD. The time it took to change the height between the pull-ups and dips slowed me down a bit but it was still an exhausting work-out. I attempted to use a “false grip” on about 25 pull-ups without any assistance. For the last 20 pull-ups I used both a false grip and assistance (by putting my feet on a chair while in a semi L-sit position). The ring dips were all to down to the arm pits without assistance.

Did this one today instead of a rest day (rested last week). 45 min -- dips were the slowdown. Feelin' big.

12:30

Started dead hang pullups and unassisted dips 4 of each on the minute. began assisted on Gravitron when pullup strength started to wane.
Finished with 84% Bodyweight
30:00

1:09:36

That is the 1st WOD in months that has taken me more than 1 hour, but I'm still strangely happy with my time.

I learnt how to do muscle-ups yesterday and managed 6 all up through the day with at least 1/2 hour between each one.

For some strange reason I thought that made me ready for today's 30 muscle-up WOD. I was wrong.

I managed 5 MU in the 1st 30 mins, with 15 missed attempts in between. After missing the last 3-4 in a row, I knew that I was never going to get any more, so I proceeded to finish with the PU/Dip substitution.

So all up:

5 x MU
25 x (4 PU / 4 Ring Dips)

Oh, and as a recent convertee to MU, anyone who doubts that 4 PU/Dips is too hard a sub for MU, has not done a MU. They are *really* hard work, especially for multiple reps.

18:48 120/120

120 Dips—PR!
120 Pull-ups—PR!

(40 sets of 3 dips/3 pull-ups, on the minute)

Time= 39:22

did 15 assisted mups. what a laugh we had! I am 88kgs she is 50 and it was funny.

then did 17 ring pull-ups my new pb.

followed by a few more until i had to jump in the ocean.

Assisted 30 pullups x 4 sets & 40 dips x 3 sets on Hoist gravitron #10:
30 pullups
40 dips
30 pullups
40 dips
30 pullups
20-10-10 broken dips
15-15 broken pullups

30 MU's in 19:35. 12/5/2004
Did my first MU in 30 years (since 1st year high school) on Friday.
Especially after a summer that saw me through rotator cuff surgery and a back injury (and consequently feeling rather worthless and weak), I was so stoked to be able to do an MU.
Got 3 in a row, the rest singles.
Will work to build up the "inarow" numbers and bring my time down.
JK