thats a lot of sticks.

wow... fun..

Its a stick up! (you can all punish me for the poor joke later)

muscle ups subbs - 3 pull-ups & 3 dips per muscle up = 21 pull-ups & dips per round

I missed today's clean and Jerk WOD, So I want to knock out both tommorow. Which would be best to do first?

joseph

if i was u i would do the clean and jerk singles wod first. if u do todays WOD first u will have no strength or energy left to do the clean and jerks

just my thoughts
good luck

Substitute ideas for rowing? I play a rugby, so anything that is exhausting would help.

the usual sub for rowing is sumo deadlift high pulls- 1000m row = 100 s.d.l.h.p -this link will take you to the FAQ

http://www.mitymous.net/weights/xfitfaq.htm#29/

the usual sub for rowing is sumo deadlift high pulls- 1000m row = 100 s.d.l.h.p -this link will take you to the FAQ

http://www.mitymous.net/weights/xfitfaq.htm#29/

Brent,
50 Sumo Deadlift High Pull(SDLHP or SDHP) per 500 meter row. Also check out Lynne Pitts' FAQ on the main page halfway down on the right it will answer 99.9% of your questions.

-Jeremy

Sorry, Dave beat me , and with a link too.

-Jeremy

24:20
Subbed 21 bar pull-ups and 21 ring dips for the 7 muscle-ups. Otherwise, as prescribed. Felt weak on the dead lifts, had to break them down into 3 sets each.

Shouldnt have done the deadlifts last night. WOW!

Replaced muscle-ups with dips and pull-ups.

3 x crossfit warm-up
63 x pull-ups
63 x dips
45 x deadlift (225lbs)
3/4 mile sprint

30:29 sec

Thanks for the smoke session.

RLTW

Oh my...

31:24

Subbed 100 box jumps for row...way to go genius!

Did "Judo Belt Muscle Ups". Very crushing...

What's a 'Judo Belt Muscle Up'?

Look here http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=22&post=23568#POST23568 for the "Judo Belt Muscle Up"

2x rx'd

subbed muscle up with 7 chins/7 dips for 1 mu

32:00

Bad compared to you guys. Deads were easy...row was easy...chins/dips were sssslllllooowww

26:04

subbed 7/7 pull-ups/chins per muscle up

deadlifts all unbroken and I managed the first set up pull ups unbroken as well..woooo hoooo!!

obviusly im still delirious from the WOD..thanks Graham!

I meant 3 pullups and chins per muscle up

ARRRRRRRgghghhh

Im on another planet today..this time i meant chins and dips

31:53, muscleups were assisted with the McMaster 1" bands. Used 115 for DL.

21 pulls/21dips for mu's
all else as rx'd
~33 mins no stopwatch

time 16.43

subbed 21 pullups and 21 dips for the muscle up
100 sumo lfts with 16k kettle bell for rows.

rounds 2 & 3 put some jumping pull ups in and assisted dips

reduced weight on deads lift to 70k, then 60k,
reduced weight on rounds 2 &£ 2 & 3 on 100 sumo lifts fron 16, to 10k( plate) to 5 k( plate).

shows what not doig WOD for three weeks does.. Ive been off learning gymnastics ( in the absolute beginners class) and olympic weight lifting (in the danger to himself and every one around him class)

Trying to catch up after a week of travel and allergies. Did Angie in 19.56, hugely respectful of the terrific times turned in by so many. How you guys manage to do this in sub-15s is beyond me. As I've said before, it's gratifying just to be on the same website with all of you.

Can someone describe the "crossfit warm-up"?

Daniel,

http://www.mitymous.net/weights/xfitfaq.htm

Guess the two WODs yesterday, and not enough sleep last night really messed me up this morning. I felt really weak and slow.

28:51

subbed 21 PU's and 21 dips for the muscle ups
lighter dead lift (not sure on weight)
50 SDHP's for the row (100 wasn't going to happen) Need that rest day!

23:23 - ring MUs, beltless trap bar deadlifts

No breaks on MUs (approx 25 seconds to complete 5); no breaks on first round of deads but plenty of breaks the next two; 5:08, 4:58 and 4:38 for rows. Rowing and deadlifting are a tough combo.

Bridging, forearm balancing and light cb practice.

I must have misread the WOD last night; I thought it said do 5 MUs, so I did only 5 consecutive MUs per round.....darn, I would rather have reduced the rowing distance!

59:12

Subbed 155 # DL and 4:1 pull-ups and ring dips for muscle-ups. I am going to work on getting a place to hang rings for muscle-ups.

Rows 4:00, 3:59 and 3:45

I am going to take a week off. I have several borderline injuries that I should rest, and I am probably due anyway. I think I will try Tyler's 3 weeks to muscle up success program when I start back up. I can do kipping muscle-ups on the rings, but I would like to be able to do them more smoothly and with less swinging.

OK, I won't be fast man today. But...

3 rounds for time:
28 pullups + 28 dips wearing a 20lb. vest
225lb. deadlift x 15
SDHP x 100
*29:03.29*

I went with the x4 sub for muscle-ups, and since I got my weighted vest last week I figured it was time to use it. I was held up twice on the dip rack...so I've got some room to improve.

I really need to hang my rings in a better place...I can't do muscle-ups unless I want to put my head through the ceiling.

WOD was #2.

about21 min but thus far all Ive done is the 21 MUs...

23:11

21 bar pullups/21 bar dips subbed for Muscle ups
225 dl x 15
1000m row

1st round was clean, nothing broken. 2nd round pu's were 10,5,6. DL's were 11,10. 3rd round still broken but felt stronger. 10,6,5 on pu's. 5,5,5 on DL's and on the row was able to spring last 200m under 1:50m/500m rate.

This morning, did yesterdays C&J's
11 sets, from
195 to 220
Admittedly an insignificant weight for my size, but considering the number of times I've done C&J's, and my total lack of anything resembling coaching, I'm happy just the same.
Will do todays WOD tonight
Steveo

is the ryan atkinson mentioned today in the wall street journal as a trek (the president's preferred bike) spokesman the same ryan atkinson who crossfits?

19 minutes

Weakness was finding a groove with the rows.
First WOD where MU felt strong.

Damn what a slug...
35:09..I have stopped recovering very well with these beginning a few weeks ago.
BUT..did all Wod...
subs:
Muscle ups: 8pullups dead hang to a 5sec pausew/chest at bar and slow descend
15 Dips: slow descend to 5sec pause w/shoulders a t bar...then explode up
Deadlifts w/225 broke at #9

Our Ryan is Ryan Atkins. He runs Crossfit Racine and is a badass.

-D.

J-
3 rounds:
15 pull-ups
15 dips
155 lbs deadlift
1000 meter row
34:30 minutes

S-
WOD as Rx'd (pull-up/deadlift combo)
34:30

H-
3 rounds:
15 pull-ups
15 dips
95 pounds dead lift
27 minutes

3 rounds of:

21 pull ups/ 21 dips
140 pound deadlift x15
20 pound db swing x100

36:59

I'm getting into the swing! Want a kettleball!

Keep it coming Coach...

42:29

Subbed in 3 pullups (neutral grip) and 3 dips per muscle-up; 4 minutes of rowing for the 1k; deadlifts were broken into 5 sets of 3 for the first round and 3 sets of 5 for the last two rounds (oddly, my deads got better as I went).

My grip was hurting from the last couple of days - just didn't feel it today (likely the lack of sleep from this weekend), but gutted through it anyhow.

Phew, 42:31
Subbed 7 pu's/7 dips for each m.u .
Somehow read this wrong at 5 this am and did 2000m row instead of 1000m. Managed to get each one in under 8 mins though.
i'll be reading closer on Wednesday.

Hey ya'll,

Did my 10K row today....45:14...I did my damndest to break 45...oh well..I"ll just shoot for 40 next round.

oh yea, sweet...I got a 10K run planned for the squad in the morning....it doesn't have to be fun to be fun..

WOW, JUST GOT SMOKED BY:

Three rounds for time of:
21 pull-ups (broken)
21 bar dips (broken)
225#Deadlift (79% of 1RM), 15 reps (broken)
SDHP, 45# 100reps (broken)
TOTAL TIME=39:03 (10:54/13:51/14:18)

warmed up w/ a 1.5mi jog. then, my version of the WOD:

3 rounds for time of:
21 pullups/dips
165# DL, 15 reps
Row, 100 pulls on the hardest setting of my crazy German rower (+10 on round 3 to cover the difference)

time: 25:22...really wouldve preferred to do muscleups but like many others, nowhere to hang them. pretty happy w/ my DL (even though its lighter than Rxd), especially considering i did them yesterday and my 1RM (safely) was 205#.

Did yesterday's and today's WOD in one go. Still working on the form for the C&J but it's coming around. Mostly I'm power cleaning and push pressing but when I get the split on the jerk the wgts go up.

C&J 95x1, 155xC1/2J, 115x1, 135x1, 145x1, 150xC1/2J, 1, C1/2J, 140x1,1 145x1 150x1 155xC1/2J

Pull-ups 21, 15-6, 15-6
Dips 8-6-5-2, 6-6-5-3-1, 7-5-4-3-1-1
DLs 225x9-6, 7-8, 8-7
Row 4:06, 4:14, 4:07
Time 49 something. Pretty toasted. Noticed my focus wavering during the rowing. Couldn't help but be focused with the others.

I just wanted to take a pause and recognize the genius of Coach and the kindness of the CF staff/crew. Y'all are absolutely the best...day after day of innovative, crushing and strangely fun workouts. CF makes my life better.

And to top it all off...Coach is so freakin' good that he's got the schedule worked out for an off day on day 1 of the NFL draft.

The man has got it wired...

Been off for a few days. Needed some rest.
Returned to HQ and witnessed the remnants of what seemed to be a trememdous seminar. Great meeting you this morning TJ!

Rolled into a 5 round DeadLift/ring dip couplet 10/10 with 1-2 min rest between rounds.
135 x 10/10 ring dips
185 x 10/10
225 x 10/10
275 x 10/10 (PR) for reps at this weight.
315 x 10/10 (PR) same.

Michael Street added a nice finish...

30lb D-ball slams/pull-ups @ 21, 18, 15, 12, 9, 6, and 3. Had to start "cleaning" the ball. All pull-ups were broken. Smoked.

Executed WOD in 38:15.
- Some sets broken.
- 3:1 ratio of pull-ups & dips for each muscle-up.
- DL at 185, 205, and finally 215 in last round.

BW=208
Tested Helen today, first visit to Crossfit SLO.
11:23, subbed 16 kg (1 ppod?) kettlebell, Coach Nick took it easy on me even though I was late...fun stuff.

First time I ever touched a real k'bell. Add another reason for me to be good until Christmas.

23:16 as rx'd

42:59, subbing 25 bar pull-ups and 25 bar dips for muscle-ups, first set of pull-ups unbroken (whoo-hoo!), DLs broken at 9/6 each round, splits on rowing 3:59, 4:02, 4:12. DLs are starting to feel really good.

26:24
subed 100 SDHP for row

PU and Dips: 21/21/21 (@7 ea. in broken sets)
DL: #225 - broken @ 7/7/7, 10/6/5, 10/8/3
Mistakenly, I did 21 instead of 15 DL's(oh well)
Row: all 1K's @ around 2:00/500 meters
Net time was 24:32

With mods 3 rounds of:

15 pullups/15 dips both 36lbs added
15x225 DL
5 minutes on treadmill @ 6.0

17:31 for the work + 15 for run = 32:31

Done as 5 PUs/8 dips/5 PUs/7 dips/5 PUs, DLs done 10/5,10/5,8/7 - very close to pulling 15 DLs in one pop

My version:

21/21 pu/dip blend
115# DL, 15 reps
800m run

3 rounds in 30:24

Dropping the weight in the DL really allowed me to keep moving. Forced to assume the Official Crossfit post WOD position for about 10 minutes.

24:30

Subbed 21 pullups/dips for muscle ups.

Toughest were the DLs, had to break them in fives.

warm up

3 x 15 Deadlifts - 225, 135, 135;
3 x 21 PU/21 Dips (Sets of 3);

1000 metre row...

and now BJJ

I subbed everything.

3 rounds of:
15 PU and Push-ups for the muscle-ups
15 100# DL
50 18" box jumps

Time= 31:00

Ha!

Likely my worst substitution day yet.

3 sets of:

* 7X (5 pullups/ 5 ring dips)** first two sets ring "L" pullups
* 21X 185 DL (all sets 7,7,7)
* row 1K (4:01, 4:01, 3:58)

Total Time = 53:41

no pithy comments today, just a lot of sweat

Mike Donnelly

10K run warm up, 28:25 as rx'd.
3rd Crossfit workout thus far. Real doozeys. I don't breathe harder doing anything else.

Much respect for those that do this every day.

sub'd 21 PUs/21 Dips on rings for 7 MUs
sub'd 185 lb DLs

55 minutes

hurray, i've got the slowest time!

i guess i shouldn't complain but i got fcuk-ed up by this one...

35:10

subbed w/ 21 pu / 21 dips and SDHP
else as Rx-ed

it was hard to drive my truck afterwards.
it's been a 40 minutes and typing still sucks.

but i'll agree with Matt G.
life is better with crossfit.

James,

Much respect for a 10K warmup. Good grief!

Yikes!

Started the WOD but right when I got to the second round had sudden onset of headache, nausea, dizziness. Not sure why - hasn't happened before. Possibly due to the orange I ate 30 min before working out? Anyway, I decided to call it quits after 1 round + pu/dips/row. May take an extra day off. Argh..

subbed 28 chins (unassisted for the first time)
28 dips

1 round only
35:19

Subbed muscle-ups for 21 pull-ups and dips
DL 225# - 10/5, 8/7, 10/5
Row - slow, not a struggle but slow
(did SDLHP for one round - 20x5, kicked my butt)
Total time - 40:30

I'd love to workout with you guys doing this in <20 mins. - that'd be motivational.

Cheers.

p.s. are we going to do abs soon? ;)

39:52
sub'd for the MUs: 7 sets 3x3 good rhythm
DL: 135 good weight for reps, heavier if broken, otherwise grip fail.
Rows: as rx'd
too much walking, find a PU bar closer to the dips

23:49
Jeff

I couldn't include the deadlifts in the workout today due to the hips. I felt like I was going to blow out my back. With that being said, my time was less than pleasing.

18:19

46:15,
with significant subs
21 pull-ups, dips and push-ups, with my feet elevated well above horizontal.
260lb deadlifts x 21,
the rows were 1000m as prescribed.

Pull-ups badly broken, I suck at them. Dips and push-ups broken slightly.
DL's broken only to wipe the pools of sweat from my hands, have to remember to bring chalk next time.
Rows were in the 4:02-04 range.

Steveo

29:59 as perscribed last three MU subbed to pullups and dips. I get alot of elbow pain from muscle ups.

I did muscle ups on the straight bar.. 17 of them. Does it count if you roll your arm up over the bar and push yourself up?

38:01

subbed 21 pullups and dips for muscle-ups

first set of deadlifts at 135 lbs
2 & 3 sets at 185 lbs

38:01

subbed 21 pullups and dips for muscle-ups

first set of deadlifts at 135 lbs
2 & 3 sets at 185 lbs

21 pullups/21 dips
225 x 15 deadlift (split into two sets each round 10/5)
row 1000meters

37:15
3 rounds
bwt 177

Big Dog Workout @ Brand X:

3 rounds for time
400M run
21 Sumo Deadlift High Pull 75 (55#)
2 rope climbs

I did the Pack workout:

3 rounds for time
400M run
21 Sumo Deadlift High Pull 35-50#
2 beginner rope climbs

Me Before: Oh man, pack work out is beginner rope climbs...I want to climb up!

Me After the first set of SDLHP: mmmm beginners rope climbs...

LOL. I couldn't climb up after the high pulls, but I like to think it was because my shoes didn't have any grip.

Time was something between 18 and 19 minutes.

Had to mod the WOD somewhat due to gym limitations:

21 Hang Snatches 135
15 DL 225 (I have always done sumo DLs, not sure if the DLs were closed stance or sumo)
20 Bent Over Rows
15 Pull ups (with Assitance)
Hammer ab circuit.

I then finished up with 1 mile run in 9 Minutes and then 4 trips bounding up stairs (20 steps, bounded every 3 steps)

I am fried, but liking it.

Throw Loud, Throw Far, or stay on the track
[>------------------------O

Did modified Angie

For time: 20:55
50 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

5 Rounds of 10,20,20,20

Will do today's WOD tomorrow, or some variation since I do not have a rower or barbell...

Subs: Muscleups= 5 chins/dips per
95# DL
12# bar x 100 SDLHP's (Broken)

Took 45min. to do two rounds and was fried.

3 rounds of:
7 x (3 PU + 3 Dips)
60 kg DL (132 pounds)
1000 meters on C2 (4:03, 4:05, 4:07)

Time 46:22

In last weeks "Diane" I DL'ed 80 kg and my back has been killing me since
I suspect PU's always will be my weakest link

34:50

Subbed pull-ups and dips for muscle-ups and Sumos for the rowing. Great work-out.

I can't wait to hit this one! I think I'll wait until Wednesday when I'm at Crossfit Portland, where I can row instead of SDHP...

Time and child only allowed 2 sets, still aching from Sunday workout in Rugby.

Subbed muscle ups with 3 dips, 3 PUs each.
DL 168lb (max I have in weight)
Row as Rx

31:11

23:07
I didn't think I had that great of a time. Muscles ups were singles about 10 seconds apart. Haven't done a MU in a while and was suprised to be able to get through them. Deads were easy, rowing was hard.

28:28

Hi all,
Workout as follows:
Ring pullup (w/tuck)-8;8;8;8;8;8;8;8;6,2;6,2.
Ring dip-8;8;8;8;8;8;6,2;5,3;6,2;5,3.
Romanian Deadlift (120 kios)-8;8;8;8;8;8;8;8;8;8.
*Supersetted (10 circuits)
*Time-27 minutes and 23 seconds
*HR never decreased below 145 bpm
*Bdw. 85 kilos Until tomorrow...

BTW,
Deads were done with a hook grip, a thrust to balls of feet and a shrug.

Lil Pilgrims to Lincoln Park 4 sets of stairs Time48:10

20min Rest

50 Pull-ups
80Sit-ups
80 Push-ups
70 Squats 135lb
Time Constraint did not allow finishing "Angie"

Sub: 21 pullup and 21 dips for muscle ups
Sub: 100 45lb(bar) sdlhp

3 rounds:
pullups broken dips solid
100 sdlhp broken all rounds
deads broken last 2 rounds in 2 sets
41min

30:00

Had to take this one really slowly to coddle the back. Only used 50 kilos on the deadlift as well. I did have a great night on the muscle-ups. I got 4 consecutives on the first and third set and the rest were singles and doubles.

Untimed ramp-up WOD #3 following 3 weeks off

3 rounds:
14 pull-ups
14 dips
15 x 135# DLs
1000m row

This one hurt... thought I was going to puke on the last set of rows.. got some good stares from the fellow gym members.

I didn't warm up sufficently and pulled my lower back a little on the first rep of deadlifts. I don't think it's anything too major, but it's going to be sore for a few days.

36:48

3 sets of:

21 pull-ups
21 Dips
15 Deadlifts (overhand grip, 185lbs)
1000m row

All sets of pull-ups and dips broken.
Did pulldowns of 115lbs for last set.

Subbed MU with dips/pullups 3-1 ratio
115lb dl - 28:15
Mike
95lb dl and 70lb graviton dips/pu
35:45

32:29 very,very hard WOD. Subbed SDHP and all MUs were assisted a bit.

45:25

Subbed 100 SDHP for rowing. Muscle ups were a lot tougher than usual. I had a hard time with the false grip after all the deadlifts, and couldn't do more than singles or doubles. With the SDHP I get local muscle fatigue long before my cardiovascular system goes.

Just under 30 minutes with assisted MU's.

3 rounds:
7 bar MU's
15 DL's (225 lbs)
0.70 mile on treadmill for first round (rower was being used), then 1000 meter row for second two rounds

31:25

Whew!

7x bodyweight bench press (my own substitution)
15x deadlifts @225
1km bike

3 rounds, the last round could only get 5x bench and 13x deadlifts.

33 min

28:01

3 rounds:
21 pullups/21 dips
deadlift 150x15
Row 1K

As Rx'd
47:41
I had a lot of trouble with the ring dips as I have not been doing them very often. Definately one of my weaker skills.

10 min elliptical warm up.

40 mins for 2 rounds, then bonked. had skipped lunch. subbed 21 pullups and 21 dips for muscle ups. right elbow fiery. have to wear elastic band again.

my week of outdoor subbing continues. this one was rough.
my wod:
3 rounds for time
* 7 muscle-ups
* 50 db snatches (50# db)
* run 800m
time = 29:25

got 5 consectuive MUs in round one, but by the end of the round i was seriously regretting the snatches!
muscle-ups felt like a vacation by comparison.
it doesn't have to be fun to be fun.

21 pullups/dips (subbed 90lb latpulls for sets2-3)
115/135/135 deads (no belt, broken here and there to adjust grip - no chalk)
1000m row

broken between exercises to catch my breath. haven't quite got the metabolic conditioning down yet.

~32:00

subbed jumprope 250 turns. after 2nd round, lowered DL from 225 to 205.
19:53

24:14. subbed pulls and dips for MUs. BW=204.

38:31

Evil, evil WOD. If it doesn't have to be fun to be fun, that was the most fun I've had in a long time...

21 Pull-ups and 21 band-assisted ring dips for MU
~170 lbs beer keg deadlifts (done by standing on two toolboxes)
100 45 lbs sdhp for row (why God, why...?)

Had a few equipment issues (ie working out how the $*&@ to do deadlifts with a beer keg without crippling myself), which wasted a few minutes.

22:06 as Rx'd That was a goooood one!
Robb

Sub'd 7 MU with 35 pullups and 35 ring dips
225 x 15 reps
1000m row
3 rounds in 28:14

35:24

Sub'd 100 SDHP for row (not smart), the rest as Rx'd.

I don't think I'll use my arms for the next couple of days now. I'm not moving them right now; only my fingers...

trying to catch up; don't want to skip DL workouts
subs:
did row first (so I'd be warmed up; damper on 4)
21 pullups/21 assisted dips for MUs (still sore from Angie :) !; still have pain and weakness on dips, bummer; tried to work on ROM)
DL was 185 lbs. (which felt heavy!)

41:58

hard, grinding workout
feeling tired

BW=208 Three rounds for time of:
7 Muscle-ups: As prescribed...(first time all muscle-ups) Set I: 2-1-1-1-2, Set II: 1-1-1-1-1-2, SetIII: 2-1-1-2-1 AT LEAST ONE DOUBLE IN EACH ROUND HOO HOO!

225-pound Deadlift, 15 reps: AS Rx, UNBROKEN

Row 1000 meters SETS I & II, TRIED HEALTH RIDER @ 100 REPS (TOO EASY) SET III 45# sdlhp WAY HARD

Total Time 30:17