Alright, I'll be the first to ask the question:
What's the dip/pull-up equivalent for this WOD?

Thanks.

In the past it has been 7 dips/7 pullups. If I am wrong, I am sure Lauren will correct me.

To my recollection and fitness log it was 4 dips/4 pulls. That was of course the 30 muscle up day though.

gannieland crossfitters.
ooo yeah !!

PT was run by a STO today. Lot of fun.

Decent number of cals for a warmup, then fireman's carry relay races- bout 200 yds, then about 200 yds lunges (still recovering from Cindy and the other day's squats- I was hurting on these), then approx 1 mile jog- all in armor and helmet.

20:10

Ring muscle-ups.
All sets broken.
400's around 1:30-1:40

This destroys my time from the last 30 muscle-up day. That day, just the muscle-ups took me 18 minutes.

This workout hurt bad while it was going, but I was almost sad when it was over.

Tim K.'s time was 18:42

Great time Ahmik!

This one killed me. 31:19. No rings, so did a 3:1 conversion with pu's and dips. $:1 is out of my range. All dips unassisted broken sets. PU's broken, and last 50 or so with some assistance.

Finished is off with Tabata Squats, scored 12.

Oops. $:1 is supposed to be 4:1.

15:45

Slept in this morning so not a lot of time. Only did 10 pullups & 10 pushups between 400's.
Pullups were on a 3" painted pipe with gloves on so grip got a work out. Off to swing a sledge hammer today so should get a work out there.

Well... I rowed instead... but it took me about 7 minutes just to do the 1st 7 MUs ..so not wanting to spend an hour or more on this thing I came up with my own conversion... ie get to the top of the rings & hold in the up top position as long as possible.. therefore the longer your time the better. SO isometric like holbd B/T the 400s were 55.60,45,&50 seconds... this also killed my abs as well; total time for the whole thing 23:37
AHMIK....SUPER TIME!

20:48

Right off the bat I got 3 consecutive muscle ups!! My first attempt at consecutives, several sets of 2 muscle ups and even more singles for the other 32 reps. Did 2 mins of skipping "'cos I'm a weenie who hates the cold, and those mean kiddies who throw peas at me and call me smelly pants, and that dog whose barks sound like 'EAT!'..."

did .25 treadmill run, 7 dips and 7 pull ups for 5 rounds. obviously, i didn't realize the conversion was supposed to be 7:1 or 4:1 or whatever it is. anyway the work out went well and despite all the pull up sets being broken, i did mostly real pull ups (only 3-4 jumping ones and 1-2 assisted). My time was about 18-19 mins (had to add on a minute because my time keeper accidently stopped the stopwatch for a little while!) my back and chest are still rocked from cindy...

5x 400run and 14 pullups/dips (all sets broken)
assist
+0,+50,+50,+70,+70
Total Time 29:55

Time 26:11

5x400m and 28 pull-ups/28 dips

VERY tough workout. I was struggling.

I did the same as you kls, done .25 on the treadmill, 7 chins, 7 dips for 5 rounds. total time 13m 35secs. Apart from the last set of chins they were unbroken, with the last set neaerly nearly killing me!

Also done 4sets of kettlebell swings with D.B's-
22kg-20 reps
24kg-20 reps
26kg-15 reps
28kg-10 reps

3 sets of press ups to failure- 51 reps, 22 reps, 15 reps

26:56 as RXed. 400s were intresting in the snow. Sets of 3s and 2s on the muscle-ups.

GTG w/ pullups 10 sets of 3

WOD:
5 rounds
2min jumprope
7 jumping muscle ups
17:54

16:44 - Gerbil wheel and ring muscleups

First round of MUs all seven consecutive (felt so good I should have attempted a max effort); second round also managed all seven consecutive but not a chance I could have done eight. The remaining rounds broken into sets of threes and twos. Hand starting to ache...

5x5 OH bar squats, butt to floor: 45/55/65/75/80

10x10 double 10# clubbell swipes, 1 min rest between efforts

2x5 two handed 35# clubbell swing to order

Crossfit warmup-subbed 45 bar for broomstick overhead squats

Subbed 1 min of dips and pullups for muscle ups

Subbed rowing flat out for runs

Forgot to time it : (

5 rounds nonstop though and fast.

Crossfit is awesome

59:17

Wha...?

Went a little crazy with the muscle-up to PU/dip conversions. We did 5:1. (Didn't I read that somewhere? Anyway

400 meter run
(5 pu/ 5 dips) X7
500 Meter row
(5 pu/ 5 dips) X7
400m run
(5 pu/ 5 dips) X7
500m row
(5 pu/ 5 dips) X7
400m run
(5 pu/ 5 dips) X7

Building character/Losing braincells

Mike Donnelly

I dont have gymnastic rings. So:
5x
400 m run
6 pull-ups
6 dips
in 17min 52 sec

Does anyone know how many laps around a basketball court equals a quarter mile? I'm guessing 12.....

Brand X Crossfit:

Pack dogs

6 laps
50 25# Thrusters (20# dumbbells)
15 pullups (assisted)
5 laps
25 25# Thrusters (20# dummbells)
10 pullups (assisted)
3 laps
15 25# Thrusters (20# dumbbells)
5 pullups

43 minutes

.25 on treadmill all in under 1:30.
28 dips 14/14
28 pullups assisted with #20 pounds on gravitron and then #40 for the last few sets.
5 rounds

67 minutes

5 rounds:

(sub'd rowing 500m for 400m run )
(7 sets (5 pullups and 5 dips))

59 minutes.

rowed instead of ran.
did 4:1 conversion for pullups with the goal of doing them all unassisted (succeeded in that goal!)
Did 7:1 dips since they are on paralletes on the floor and only partial bodyweight. I did an extra ten dips in round four when I forgot how to do math.

Only the vision of my first muscle up and how this all is getting me closer to it kept me going after round three.

10 rds...

2mins jump rope for 6 rds.
2mins spin cycle for 4 rds.

5 pullups each rd.
5 dips each rd..

oh yeah cf warmup for 2 rds..b/f wod

19:58

Treadmill for running, muscle ups doubles and singles on rings.

Afterwards, a few snatches and OHS with 135, and a couple of failed attempts at a front lever on the rings.

21:45

Warm up
3x2 min. rds. skipping, walking lunges, 20x2 with 20lbs each hand, versa climber 10 min. light.

28 min.
Did two min. on treadmill, max. incline(15%), not sure what distance was
10 pull-ups
10 push-ups
10 bench dips

all of above x 5
Steveo

this is my first wod and i think i already screwed up the substitutions i did 5 chins/dips for every single muscle up(7muscle ups per round means 35chins&35dips each round)i couldnt get outta the house today so instead of running i sub'd sdhp(44lbs)x50reps
5 rounds of
sdhp(44)x50
dips x35
chins x35
(everything was broken)
total time:1hr 19min

Great Job Brian. The first step is the toughest. You'll really enjoy these workouts. I forgot to post time earlier 28:12

28:46
mu's breakdown per set
1. 4/2/1
2. 3/2/1/1
3. 2/1/2/1/1

At set four I figured I would try a kipp if I had not I would not have been able to finish

4. 3/2/2
5. 2/1/2/1/1

Although the kipp helped I ended up with two of the largest blisters I have ever had on my hand. It was worth it though. The weight ring dips and weighted pull-ups must have helped because as of our last muscle-up routine I was only able to do 15 total.

28:46
mu's breakdown per set
1. 4/2/1
2. 3/2/1/1
3. 2/1/2/1/1

At set four I figured I would try a kipp if I had not I would not have been able to finish

4. 3/2/2
5. 2/1/2/1/1

Although the kipp helped I ended up with two of the largest blisters I have ever had on my hand. It was worth it though. The weight ring dips and weighted pull-ups must have helped because as of our last muscle-up routine I was only able to do 15 total.

27:08.
5 x roughly 400 m (1:45-2:00) on snowy playing fields. Did less than 4:1 pullup/dip conversion, 18 of each per round. Tried to do the first ones with the hip-over method, not there yet. Felt fresh at beginning because I didnt do the squat workout yesterday, but it didn't last!

Hard to believe Cindy might still be still stalking me but pull-ups were heavy from the get-go.

44:51...embarrassing!...last rounds were survival...very cool.
Went 5 rounds of
400mtr run
7x
5pull-ups (most unbroken)
5dips

5 rounds of run 400 m, 21 assisted pull-ups, 21 assisted dips (about 60# assist), 22:15

5 rounds of run 400 m, 21 assisted pull-ups, 21 assisted dips (about 60# assist), 22:15

Ran 400 meters on an old treadmill (max speed 6.0). I talked my wife into purchasing a new treadmill.
Sub'd 4 pullups / 4 dips for each muscle up.

Total time 46:04

Hmmmmmmm? I think I might be getting better at this.
Went for the 3/1 conversion (ie, 21 pu's/21 dips each round) Ran all rounds except #4, rowed in 1:31.
Time: 28:00:84 (that's minutes, not hours smart asses!) Pretty happy with that as I was shooting for sub 30 min. Last run felt like I was dragging something. Turned around and found out it was my a$$!!!
Gotta go clean a house, then off to the world famous Joe Jost's in the LBC!! Yo! Yo! Yo!

Nice day in SoCal so lots of running outside:
1440
50 45# Thrusters
15 pullups
1200 M
25 45# Thrusters
15 pullups
960
15 45# Thrusters
5 pullups

Distance around a basketball court = standard high school court is 46' x 84' feet = perimeter of 260' feet = 86.2 yards, so 5.1 laps = a quarter mile (approximately 440 yards or 400 meters).
Standard college or pro court is 50' x 94'. You do the math for which court you want to run around.

I found running around the courts for so many laps can cause knee pain or soreness from so many tight turns. But done sparingly no problems seem to surface.

Thanks Pat. 5 laps sounds good.

Is this a good way to do this?

5X400m runs

5X7 Muscle-Ups with 30# assist from a homemade gravitron machine

18:30

Should I Just get help on transition from pull up to dip or should I effectively decrease my body weight with the gravitron apparatus? I have a pinched nerve in my rt arm and thought this may be better. Any thoughts?

Thank you,
Brax

31:47

Machine assisted MU's with assist at lvl 10.

My back and chest were still sore from Cindy still so I back off on this one a bit by doning only 3 rounds. I subbed the MU's with a 4:1 dip/chin conversion.
Time: 30 minutes - a seconds
Snatches - 45 x 2 x 8
C&J - 65 x 1 x 8
Ran for 22 minutes at a 6.5 speed. No stiches/cramps.

Just decided to do Fran today. Not really believing the improvement today... 71sec! I will have to come close to repeating this in the near future to believe it. I only checked the clock once - after 10 of the 15 thrusters in the 2nd round - clock read 2:58 (note that Josh and Greg would have been DONE!).

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (21/10,5/9)
Pull-ups (10,6,5/6,4,3,2/3,3,3))
TOTAL TIME=7:02 (previous 8:13)

I played pretty hard last night at open gym, working on muscle ups and getting some tramp work in. Didn't have a lot in me today so I did OHS (115#x15) and worked some more on muscle-ups. Oh yeah, I was also a little whipped from the 2.5 hours of shoveling I had to do this morning. Woes me.

Did a short backcountry tour, but with 5000 feet of total gain. I've really been able to see the gains from CF -- more leg endurance, more glue/ham usage on the uphills, not gettting totally 'gassed' after steep uphills, and feeling much more rested/relaxed for the downhills.

Steve,

Are you in the eastern Sierra's? Like you, I too, have seen many benefits in my skiing abilities, both alpine and nordic, since becoming a xfit regular. Most notably in my alpine where my great deadlift posterior chain supports my skiing. My husband and I doing a lot of backcountry, and xfit has made a difference there as well.

since im trying to build up my running endurance on my own program in addition to the wod, did a run (5K) in the am and a muscleup workout in the pm. i had intended to do the 30 muscleups for time wod, but im still new to them so i did this...

for time:
10 muscleups
10 hop assist MUs
5 4/4 (pullups/dips)

16:38 total...it took just under 8min to get the regular muscleups. i also got two consecutive MUs to start. progress!

1:34 mins
again the chins and dips kill me!
as required but sub with 28 chins and 28 dips per round
-25 out and blowing snow made the run challenging
the sweat was freezing to my body as I work out in the unheated wood shed

for starters did the squat workout today: 225 lbs. then did today's WOD and subbed 3 PU's and dips for each MU. 22 minutes. Lots of gym hassles on this one--malfunctioning treadmills, waiting for dips etc.

3 rounds 15:15

2:00 jump rope (~150)
7 neg pull ups
7 dips

24:24

5 rounds:
400m run
21 pull-up
21 dip

Did this in the home gym, so all pull-ups were dead-hang. On the positive side, the dip station and the pull-up bar are collocated, so I didn't have to waste time moving from one to the other.

20 min on the bike and the Crossfit warmup - pullups.

Didn't have any rings so I used a 45 lb plate on the pullups and dips.

BWT=155+45 lb plate

10 pullups
10 dips
400m

18:34
Had some transition time to load the plate and make it upstairs to the treadmills.

No dips were broken but pullups were:

8/2
8/2
7/3
6/2/2
5/2/2/1

400m on the treadmill as fast as the thing could go. Splits were around 1:20 or so.

Two hours at BJJ as warmup...

Treadmill at incline. Rings.

16:27.

-D.

28:42 - The muscle-ups were assisted with 3/8" rubber bands.

YMCA was closed. I did 100 squats, push-ups, sit-ups and pull-ups. Pull-ups were from an I-beam in the basement. Time 28:30. I wish I had gone to the gym.

19:30
Can't do muscleups, so I subbed 7 pullups and 10 pushups. (I know that isn't the "official" sub, but it was all the pullups I could muster and I'm avoiding dips because of my shoulder.)

15:40 as Rx. MU on rings.
I underestimated this one. I have much respect for everybody who stuck it out on this one for an hour or more.

subbed 7 dips/7 pull ups for muscle ups
time was 29:10

Skippped this one due to staff duty from 0900 Sat-0900 Sun

subbed 3 ring dips/3 ring chin ups per MU
time was 39min

5 rounds of:
Down and up 14X stairs (all 1 step at a time)
7 pull-ups
7 dips

Time= 23:59

Stair running was really weak. Weakest workout I've had in a while. Too much O-lift practicing, maybe.

Seems like a different workout because I had to sub 2 min jump rope and 4:1 pull ups and dips.

26:40 with pu and dips broken up

I'm very happy with that because I did an hour of snow shovelling before hand. And I did it in a workout like fashion, running with the shovel and moving as fast as I could.

Afterwards, my wife said to me, "Who needs a snow blower when you have cossfit conditioning!"

25:58. Pull-up/dip sub for MUs. Pull-ups assisted at 40# and dips at 22# (bw=125). Loved this workout save the dirty looks from one of the trainers as I cranked out 21 pull-ups and 21 dips in mini-sets of 7 before hopping back to the treadmill. Oh well. Somehow I don't think his client was doing rounds for time :)

had to cut this wod short due to other obligations.

used 3 pullups + 3 dips for 1 muscle-up

3 rounds:
400m treadmill
3 pullups/3 dips x 7

15:20

If I remember correctly there were two conversions of MUs to PUs and DPs. The first one I read, back when I heard BJ uses this program, was 1MU:5DPs & 5PUs. Then the most recent one was down to 4DPs & 4PUs, when we had the 30 MU day.

[whine] Well, 2+hrs of snow removal took care of my elbows and back [/end whine] so,
5 rounds of
2:30 jumprope and 7x75 OHS: 20:21

BW=211
I = 3:04
II = 3:32/ 6:36
III= 5:01/ 11:37
IV = 5:30/ 17:07
V = 4:13/ 21:20 Breathing takes a lot of time.
Sub Treadmill, 4.0 incline 8 mph setting
Assisted pullup and transition w/ toe on ground, ring dips all me.

No Rings, so I used the 5:1 MU conversion:

5 Rounds:
400's on Treadmill
35 total PU/per round
35 total dips/per round

starting in the 3rd round I used gravitron assistance of 25#,40#,55# respectively.

Total time: 41:45

Murph

15:36
BUT - I realised right away that 35 MUs were never going to happen today - still a bit fried from "Mary" that I did a day and a half ago, plus a full 7 hours of riding practice yesterday. Did jumping MUs instead. No energy for any supplemental work today, either.

41:30 doing 21 pullups and dips instead of muscleups. Still using assist, but kept it at 40lbs. Really slowed me down, but what the heck?!?

34:30

5 rounds of:
rowed 500M
5 MU's (instead of 7)

Woo-hoo, my first WOD using real MU's instead of PU/dip combo!! I'm happy, it is the most I've done in a day, AND I managed a 4x consecutive on the first round, also a PR.
At 25 MU, I believe I will be ready for the 30x WOD.

First muscle-up!! Not only that, but I finally did the muscle-ups instead of subbing pulls and dips.

Gym doesn't have any rings, so I walk in, figure what the hell, might as well try for a muscle up. Climb up on that bar, and all of a sudden I'm on top on the thing. Wow. All the MUs were singles, but I probably can do a double or a triple set.

I did, however, sub 5 MUs instead of the full 7. Time was 25:53.

I am so stoked right now.

Still got a sore upper body from the Cindy workout the other day. Could only do 3-4 chins and dips between the 400 meter runs. The runs were done down my street which was down hill and up hill. About 30 minutes. Lost my stop watch.
After that went to the tennis courts to hit a few, and ran 3 400 meter runs. (due to a nice cool day)

Did this on Monday:

Warmup: 3 rounds: samson, OHS 15x 75lb, 15 situps, 15 back ext, handstands.

WOD:
400m
Muscle ups 1/1/1/1/1/1/1
400m
21 ring pullups, 5 ring dips, 16 bar dips
400m
Muscle ups 2/0, 15 ring pullups, 15 bar dips

And I had to stop there- fried and out of time.

time = 29:03

posting this a couple days late - for some reason my post on Saturday didn't go through. . .

did 5:1 conversion for m/u
subbed 2 minutes on heavy bag for runs

31 and something seconds

only opened one blister during the 175 pullups and dips.

4 mi. run
subbed 1000m row for runs
4:1 ratio
well over an hour, I was done before I even started

20:40

5 Rounds
row 400 meter
14 assisted pus
14 dips

Subbed rowing for running and did the 7:1 conversion for muscle-ups.

33:36

Running back and forth between pull-up bar and dip station got me confused once so I think I did 14 extra pull-ups on the first round.

That's the 4:1 conversion. Not 7:1. Sorry.

29:00

21 pullups, 12 dips
60lbs assist for both for 1st 3 rounds, 75lbs assist for both for last 2 rounds

This one worked me over bigtime
30:35

Decided it was a nice brisk day for running at the track; had the PU Bars, and found some weird v-shape things i could do the dips on.

1 set 20/20 PU/Dips
4 sets 15/15 PU/Dips

Thanks for this one guys ... I really got myself pushing.

38:32

5:1 PU/Dip for MU

Needed assistance on PUs for time and just completion. 400s were sub 2:00.

As usual...this WOD crushed me.

47:15

- subbed 100 squats for 400m run, and 4 pullups, 4 dips for MUs, making for 5 x (100 squats, 7 x (4 pullups, 4 dips))

:18
Did not have rings here in paradise de irak, so i worked on muscle ups on a pull up bar, could not do one from a dead hang so had to cheat with a little jump, still hard.

Late post - 42:24

Crossfit warmup without pullups and dips

First three rounds subbed in 4 pullups&dips for each muscle-up, then 3 pullups&dips for each muscle-up last two rounds.

32:00 flat. (And by the end, boy, was I flat.)
5 rounds:
400 M run (treadmill)
5 sets of 4 pullups/4 dips
Assist:
0, 0, 0, 50, 50

25:15 as Rx'd

Muscle-ups getting easier, but still all singles. I have massive bruises on my wrists and have worn away a fair bit of skin too...

PS. This was great fun in the pouring rain; I run outside and we've had on-off rain for over a week now. Decided to start hammering down just in time for my and my son's WOD. Yay!

35 minutes
wrote work out wrong and did for 5 MU instead.
Performed 4 to 5 pullups and dips for one MU=20 to 25 PU and dips per round. Did a total of 110 of each. by the middle of the 2nd round was using cheats (negatives and assistance. 4th and 5th round the entire set was with cheats

22:51
sub'd pu's and dips for muscle ups

45:38

Sub'd 24 pullups (60# assist) & 24 dips for 7 mu's