dont have rings. is there a replacement? maybe dips? (new guy)

Same question. Can I do it on a pull up bar to full extention above the bar with my arms locked out then come down?

If you look on the right side of the crossfit webpage you will find "Lynn Pitts Official Crossfit FAQ". This page has several subs for exercises, including muscle-ups. Sully

And if you spell it "Lynne" you don't get assigned tabata HSPU's for penance! LOL
Have fun with those, Sully!! (Thanks for the plug though)

Lynne has a service that e-mails her each time her name is misspelled.
She gets messages constantly.

Ok, so the sub for muscleups would be 1 minute of pullups then 1 minute of dips per ONE muscle up?

For a MU sub, I do the triple the number of pullups and dips, so for this WOD, I will do 21 pullups and 21 dips per round (sigh!).

If I can organized, the rings I use are old "purse" rings from salmon seining fish nets. I get them for free. They are heavy duty plastic. There is NO WAY you will break them, as they are designed to be able to handle tons of fish. But then, some of you may pull with tons of effort

Eric

19:36..all rounds completed..subbed dips for muscle ups...

i sub the same as you Norma...21/21 per round

That is a really cool picture. It is now my desktop wallpaper.

-D.

Same movements/reps as the WOD from January 22, 2005. Wish I knew how to create a link. John M. and I still haven't finished this one... the clock's still ticking.

looking back at the 22nd of January I only done 7 pull ups and 7 dips per set.

On January 22 it appears that many of the muscle up subs were 4 pullups / 4 dips. That is the conversion I did then and will be using today.

5 rounds
400m. run,21 pull ups,21 dips
17:23
Jeff

My gym doesn't have the the equipment for the the muscle up, what can I replace it with?

real world !!!.

going to sub with challenging weighted pullups(60pds) and dips(80pds).... 7 of each

Ugghhh...
21 pullups and dips, 400m run
41:42

The TV was distracting me, yeah, thats it..

21 Pull-ups, 21 Dips, 400M run/Round.
32:40. Haven't done that many pull-ups in a LONG time. No wonder I can't do a muscle up...yet!

5 Rnds. of 400 m run/treadmill, 21 dips, 21 body rows (most sets broken but runs). 24:30. Fairly pleased w/how I did.

33:13

5 rounds 400m
25 pull ups / 25 dips on weight assist machine

For those interested, the NCAA Wrestling Finals will be broadcast live today @ 4:00 CST on ESPN. A glimmer of hope in a sea of "Poker/Casino" programming.-Go Cowboys

Sully, thanks for the tip on Lynne Pitt's, I guess I need to explore the website a little more.

BW 215
400m
subbed 21 pull-ups , 21 dips

5 rounds 26:59

warmed up with a mile run @ 8.5 mph
then finished off with 2 miles @ 7.0 mph
so in all ran 4.25 miles

I am subbing 30 dips/pull-ups each round for a workout total of 150 each.
I have got to get some rings. I am going to order some today for my garage gym.

Thanks for the info, JimW. I will try to tune in.

As prescribed 24:32

As prescribed 21:30
First set of Muscle-ups unbroken

24:11

subbed 21 pull ups and 21 dips per round

Row 400m
21 pullups
21 dips

Time: 28:24

51:38. Ouch. Decided to sub 21 ring pullups and ring dips for muscle-ups. Used no assist, jump assist, jumpstretch bands, and negatives to get through.

Lynne's link is broken--???

I did dips yesterday...

so cf warmup x 3
5 rds of 3 min jumprope
5 rds of 6 false grip pullups ea. rd.

15:13 - ring MUs

First two rounds of MUs unbroken; last sets broken at 5/2. I wanted all 7s, but not today.

3x20 double 15# cb swipes, doing joint mobility during one minute rest breaks
3x3/3 15# cb shoulder casts, full choke with joint mobility during breaks
3x5/5 single hand 15# parry casts setted with 3x3 OH squats with 65/75/85#, more joint mobility
3x5/5 35# cb pendulum swings to chest height setted with 3x3 OH squats with 95/105/105# and joint mobility

shoulder balance on 12" stools: 9/20/30 seconds

forearm balance: 32/15/16 seconds

Lynne's link is broken--???

23:24
Subbed 21 pullups/21dips for muscle-ups. Sets 2-5 were broken.

Ran the 400's at nearby school track then walked home. Did 5 supersets of pullups/dips, sub for muscleups. Didn't time anything but took a leisurely 90 secs. between supersets.

Side note on motivation: Just finished reading "The Warrior Elite, The Forging of Seal Class 228" by D. Couch. All I can say is WoW! or more appropriately HOOYAH!

21 dips. 14 Pullups. 400M run.
Completed "Cindy" yesterday so reduced PU.
24:10

Was working out at home today so I had to improvise.

So I completed five rounds of

400 m row
2 pood KB swings, 21 reps
7 Handstand push-ups

Time 24:26:30

I was toast at the end of this one!

Hello all, I'm very excited about finding this site. This is my 3rd day trying the WOD...admittedly yesterday was the easiest :D

I'm starting off slow, but will hopefully improve quickly:

10 pull ups
10 dips
400m run

time: 28:14

17:24

Subbed 21 pullups and 50 pushups.
Oddly enough, didn't meet pukie until after I had finished, when I was cooling down with situps. Oh well, plenty of waste receptacles in my house.

subed 7 weighted pullups (55 pds dead hang,bar to the clavicle) and 7 weighted dips (70pds, armpits to the bar)
30:04
a struggle to get all 7 reps in; lungs were maxed out!

Finished in 24:44. Substituted 5 pullups and 5 dips for each muscle up. Really tired today and suffered more than usual on the pullups.

Brand X kilt day and throwing stuff....

Helen (Big Dogs)
400M Run
21 KB swings (50#)
12 pull ups

My time for Pack workout: 17:35 (singles of standing pull ups & 25# db swings)

Then we went to the creek bed and people stared at the kilt wearing crazies throwing a caber, kbs and "putting" some shot.

(duh....helen was three rounds for time.)

Rode 35 to start
Sub 5 pullups/5dips for 1 muscle up x 7
400m run.
Met Crampie. Pitifully slow 35:25, but finished in spite of Crampie.

Wt. 196
Sub 1 for 1 pu and dip for mu broken
Treadmill
22:05

21:17

subbed muscle ups for the 21 pull up/dips combo!

met belchy and he stayed with me thru rounds 3, 4 and 5!

5 rounds of 28 pull-ups, 28 dips, 400 m run.
42:34

first time i had done this in some time...
felt like i was in dive school again.

heavily buzzing night (ahhh vodka)
cf warmup
subbed pull up/dip combo - 21 reps each

27:11
first set unbroken
second set worst - 8/6/4/3 - 11/5/5
all the rest 11/5/5 - 11/5/5

followed with a couple sharpeners - handstands, curls, bar only oly lifts.

pukie was kept back but barely.

Under 20 minutes, but subbed chin-to-press (with kick off the wall) for the muscle-ups. Still junior varsity...

19:48 as directed. Running was on a treadmill with 10 mph maximum.

23:06

But substituted for muscleups: 21 pullups and 21 pushups (a little easier on my shoulder than dips right now).

64:28

It looks even funnier than it sounded. Thought I'd sub 5 ring dips and 5 ring pullups for each MU. That lasted two rounds. Scaled it back to 3 and 3 for last three sets. Just didn't have it today.

Mike Donnelly

25:35

I did helen today in 9:08.

subbed 15 p/u and dips for the muscleups. 10 pulls, 10 dips, 5 pulls , 5 dips for every round. treadmill for the runs.
18:25

22:39

I subbed 2:00 jumprope for the last 3 rounds of the runs. I was tired of dogs chasing me. Also the muscle-ups were assisted as I am yet unable to do one.

Time: 26:40
Subbed the MU's for 3 dips/pulls. Finished off with some snatches and handstand work.

Did the 21 pu & dips per round option and used C2 rower instead of running. Had to use theraband on rounds 4 & 5 for assistance. Had blood drawn earlier today (HDL/LDL tests + more) and felt less than energetic.
31:51.

Don't have a place to hang my rings high enough to do a full M/U so my feet kept hitting through the transition - which turned into an assist somewhere along the line (not that I was trying to assist myself). It sure is hard to find a place to do a M/U when your feet and head are traveling approx 5' (I am 6'4"). Ended up doing extra 'assisted' M/Us as penance.

Runs were approx .25 miles (which is about 400m right?)

time: 14:22

I was really wheazing after the 3rd run.

Warmed up with some jumping jacks, arm and leg swings and some pushups and the lots of stretching.

Subbed for MUs: 3 sets of 7 pullups 7 dips

42:30

Felt less than par starting this one and the pullups were agonizing. Not feeling any better on these as time goes by.

Hey Rob M.

Try the "Finishing School," also by Dick Couch. I am currently reading it myself and it is awesome.

Ran Helen today at Brand X. 11:15 not my best but I didn't look as bad as I did in the recent pics either. Went down to the creek and threw heavy stuff after. Lots of stares from the passer-byes as the kilt wearing crazies threw kettlebells and shot put.

Five rounds for time of 21:48.2
Run 400 meters
7 Pull-ups + 7 Slow Negative Dips

Attached 2 pairs of handles to daisy chains girth hitched to the top of the power cage; One pair high for pull-ups the other pair low for dips.

Oh yeah and the finisher - Overhead Squat 72x15 HR=179

27:37 with an extra 400m run (oops!) sub'd 21 Pullups/21 dips (broken into sets of 7) for 7 MUs. Pullups assisted at 22# (bw=126). I want to thank the vultures at the gym jonesing for my treadmill and impatiently waiting for the assisted pullup station for the speedy time. The extra run was most certainly a brain freeze induced by extreme sustained effort. Warmed up with CF warmup minus pullups and dips and plus pushups. Cooled down with 3 sets of 10 V-ups, 3x30 sec V holds and 1 min hollow rock (very broken as usual but improving).

21:50

Subbed 3 pull-ups and 3 dips for each MU.

1st set: 21 pull-up/21 dips
2nd set: alternated 7/7 x 3
3rd-5th sets: alterntated 3/3 x 7

Couldn't face the t-mill today - maybe tomorrow!
Meanwhile, club fun:
10s:
crossbows x5
spouts x10
short whips x 10/10
drumming x 29
15s:
DARC swings x 20
taskmasters: 3x 5/5
35:
Side muscle-outs: 5/5
Barbarians: 5/5
Whack-a-moles: 12/12
Hammer throws: 5/5

Couple sets of snatch balance with 65

I also couldn't face the treadmill today for some reason. Subbed 50 box jumps (18" bench, step back down) instead of run 1/4 mi. I can't do muscle-ups, so the plan was to do 45lb. weighted pullups and dips 1 for 1.

However, dips cause me pain in a pec still. I strained it several months ago when we did Chelsea followed by Linda. Maybe narrow-base pushups could substitute for dips? Frustrating not to be able to do this basic exercise.

5 rounds of 50 box jumps + 7 pullups with 45lb. plate + a few dips in the early rounds, about 24 min.

Finished with some OHS with the bar, 2 sets of finger rolls with 135lb., and 3 sets of 8 K2E.

Have a nice weekend!

Had to sub 3dips/3pullups per muscle-up as the gym was closed (no ring access).

Time - 18:36.11

Coming in late with this one today...not a good workout day for me (out late last night, not something I do very often). WOD was #3 for the day...I may repeat this WOD tomorrow and look for some improvement.

Lynne,

You do taskmasters with the 15# clubbell? Wow. No choke too I suppose....I'm definitely impressed. And 12/12 Whack-a-Moles with the 35#? You're miles ahead of me!

Did 5 rounds of 1/4 mile runs and subbed 30 dips/pull-ups for the 7 muscle-ups. Time 48:30
Runs were on treadmill at 9 mph. The 150 dips were not too bad but the 150 pull-ups were.

I ordered some rings today so I won't have to sub next time.

Correction, runs were 9 min per mile. I wish it was the other.

25:50
6 mu 3pu 3 dips 400m row
3 mu 12pu 12 dips 400m row
3 mu 12pu 12 dips 400m row
3 mu 3 pu 3 dips 400m row
3 mu 12 pu 12 dips 400m row

34:34

5 pull-ups and 5 pushups per muscle-up.

No access to rings or dip bars today.

400's: 1:30, 1:35, 1:40, 1:36, 1:32

Alot slower than the last time I did this workout (20:10),but I had access to rings and muscle-ups are faster.

27:30
10 pullups/10 dips and run as prescribed

dan santini
*i noted there is another dan s on the site
so i will always leave my last name

still working up to my pst so i reformed this one:

warmup: jog 1/2mi, walk 1/4

for distance:
run 9:00

distance: ~1.4mi...15-20yds further than last time with a ridiculous wind blowing...and it was freaking cold

jog 1/2, walk 1/4

then i did 20 muscleups for time...completed in 6:30. i think im ready for that 30 muscleups for time WOD i remember from a while back.

17:26

Did muscle-ups on home-made gravitron with 30# counterbalance. Easier than last WOD with muscle-ups. Looking forward to non-assisted.

21:10

but ... did only 2 rounds due to time constraints. Subbed 3 ring dips (full ROM) and 3 false grip pullups for 1 muscle up by hanging rings at a little above shoulder height, and doing pullups from the knees.

36:25

Sub'd 4 pullups / 4 dips for each muscleup
400 meter runs were done on a treadmill

Kelly - got to be ahead of you on *something*! ;^)

Sub pull-ups and dips for muscle ups
Dips Bodyweight + 10lb
1.20pu 21dps 400m
2.16pu 16dps 400m
3.7pu 12dps 400m
4.7pu 13dps 400m
5.7pu 10dps 400m
time 23.04

Sub pull-up and dips for muscle ups
1. 5p 7d 200m
2. 4p 7d 400m
3. 3p 7d 400m
4. 7p 7d 400m
5. 7p 7d 400m
time 28m

33:24
Ran on the treadmill for 500m it takes 100m to get up to a good speed (16kph). Substituted ring dips for 21 dips 21 pullups. dips felt good pull ups a struggle in the 3rd-5th sets. Since I have been doing WOD I have been finding the chin ups have started to aggravate the inside of my right elbow has anyone got any tips for helping with this problem?
Mark

did this yesterday at the in-laws.
5 rounds: run 400m(*) + 7 MU
time = 16:14
* i think the 400m estimate at the local park was short,
because each run was about 20 sec faster than my usual split (1:15 instead of 1:35).
probably would have been about 20 min with "real" runs.
there's NO way i'm faster than matt g.

21:34 as persribed
5/2
4/1/2
3/1/2/1
3/1/1/2
4/2/1

18:02

Subbed 1 ring pull-up and 1 ring dip for each muscle-up. A little too easy I know, but I was short on time.

Don't bet on that JC...I was doing the dip/chin substitution, which tends to slow me down vs. someone doing the muscle-ups.

30:00
5 rounds of:
400m
Subbed 5 pull-ups (assisted), 5 pull-up rows (assisted), 5 L pull-ups (assisted)alternated with 5 push-ups for m-u's.

matt you're too kind. my usual target for anything running-related is 1.5 X whatever your time is.
i might come closer if i subbed tricep kickbacks and squat rack curls between bouts on the elliptical thing... :-)

No muscle-up yet.

Sub'd 3 pull-ups + 1 ring dip for each muscle-up. Therefore:

5 rounds of:
21 pullups
7 ring-dips
400m

42:40. Pitiful

Ugh! Running and pull ups. My bane!
But, I ran, therefore I am. I also subbed 3/1 pull ups/dips for the MU's.
27:56 Why did the running seem like a huge pain in the rear?? Could be because I'm practicing my POSE technique, but I don't know.
As Bobby Burns said, "the best laid plans of mice and men often go awry." I was planning on doing Sunday's WOD after this one. No chance!!!
I was lucky to be able to shoot some hoops with kid #2 for about a 1/2 hour before heading home to nurse my aching elbow!
Can something be done about Duke? They're dominating Miss St at this point.
What happened to UCLA???????? (really, I know)

21:05
T-mill and sets of 21 ring dips. No pullups; last towel pullup WOD set my elbow tendonitis back about 3 months.

Off for some clubbell fun...

32.59
aim was to sub 10 pullups, 5 one arm pushups, and 10 dips for muscle ups.
Did the One arm pushups first round only, wasn't a good idea to add them as form suffered.
All pullups were at least doubles which is a first for me

39:30

No rings.
4:1, pull ups & dips:muscle ups.
In total it was 28&28:7, pull ups&dips:muscle ups

First 400m felt good.

Second 400m felt okay.

Third 400m felt like I was gonna eat the sidewalk hard.

Fourth 400m felt better and finished the last 100m with an all out gasser.

Fifth 400m felt like I hit the wall again, but mentally pushed for another 100m gasser and pulled it off.

Did a 5k mountain run up Tantlus yesterday morning, for those who never heard of Tantlus in Honolulu, HI it's not nice to run if you're over 225lbs. But it's my mountain to conquer for now.

31:36
all MU's completed with an assist through the top of FG pullup & through the transition, full dip on each set. FG is good because I've got the sores on the wrist to prove it :|

Five Rounds
21 Pullups
21 Dips
400m run

38:31

Pullups & Dips still assisted, but weight still dropping. Will take another plate off next time I do these exercises.

Hey member Paul S, you doing the dips and pull ups weighted? If so...then wow.

Only 5 rounds, 22 minutes and change, subbed 2 minute jump rope for runs and did 7 pulls and 7 dips per round. Got a few double-unders on the rope skip.

J-
5 rounds:
15 p-ups/15 dips
400 meter run
40 min.

S-
5 rounds:
21 p-ups/21 dips
400 meter run
28 min.

Got one round and a half of 21/21 and 400m before I got dizzy and had to lay down a while. Maybe I shouldn't have taken that week off...

Ah, well. Headed to the boxing gym for ring drills, shadowboxing and some rounds of bodyweight work.

sub'd 3 dips and 3 pullups for MU - 21 of each per round (used the gravitron)

24:15

Thanks!

3 rounds 400M 21 Gravitron Pullups/Dips
2 rounds 21 reps Pulldowns and Gravitron Dips
around 45:30
Have nowhere to go but up!

20.13

Jumped a bit on the rings, but at least the exercise gave me an idea of the balance points and the exertion needed for the final "push" up.

Great work out

Catching up with this one:

38:07
450 meter runs
21 pullups and dips split into sets of seven for first set, then sets of six then sets of five for next three sets and finally sets of three for last set.

split for set one and two (forgot to hit button) - 12:53
set three - 8:29
set four - 8:22
set five - 8:23

21 pu/21 dips
laps were over 1/3 mile
30:00

19:39 as Rx'd

Pushed this one as hard as I have in a *long* time. Was one with the floor for a solid 15 minutes afterwards.

Came very close to meeting Pukie on the 2nd MU in the last round. Got up above the rings and started to feel queasy...

I hate running.

On that note, been trying to think "POSE" while running; calves are quite sore after today's 400s.