As did I. I took 2 rest days, so I am ready to get back into it. Looks like a good one...

The only easy day was yesterday!!!!!

Yes, I do not have a Muscle up.

Skipping this WOD, since we both participated in the Camp Pendleton Strongest Warrior Competition on Friday. These were our events:

Farmer's Walk (2x125#DBs - 80m) - 30.78sec
Military Press (135# in 60 sec) - 30 reps
Stone Carry (244# rough rock) - 109m
Tire Flip (5-ton truck tire w/ rim, 10m) - 15.37sec
HMMWV Pull (40m) - 57.17sec

2nd place in 150-199.5# class, 9th overall.

Wife (She came as a spectator and ended up competing with borrowed shoes -- even though she was sore from the last three WODs):
FW (2x70#DBs - 80m) - 43.43sec
MP (65# in 60 sec) - 28 reps
SC (140# rough rock) - 97.8m
TF (5-ton truck tire w/o rim, 10m) - 22.17sec
Jeep Pull (40m) - 1:01.71

Ooh Rah!

Congrats on your Strongest Warrior finish. Sounds like an awesome competition to compete in!!! And your wife has alot to be proud of as well.

ahhh- this looks good. I've been waiting for one like it since doing the snatch/ MU WOD over a year ago. It wasn't popular then. it seems like it's hard for alot of us to do well at both MU's and oly lifts. My own MU's are currently lacking for shoulder rehab, but this may be my bugle call.

135lbs...alot for 15 reps. So is it best to reduce the weight i.e to 105lbs and do 15 reps or keep it at 135lbs and do the reps in 3s or somthing like that. Thanks in advance.

Keep the weight at 135lbs Guy. I just go and see how many i can do then stop. You will get stronger by keeping the loads high and breaking the sets I would imagine.

Ally

Yes that was my line of thinking....one day I will hammer out a wod non -stop with no pauses!!

I'm wondering if I should go the pull-up/dip option or go with "assisted" MUs where I start seated on the floor and my feet stay on the ground through the transition. Or something like that.

Any thoughts?

Oh boy, muscle-ups. No way I can do 10x3. I'll do as many as I can, and then finish the remainder with 2x false grips pullups and ring dips. Probably taking the C&J down to 95# as well.

or you could always do as many as you can, and finish up with the 3 pullups, 3 dips combo.

This one looks great...can't wait to try it out!

55# C&J
Sub push ups (to fail) for muscle ups (12-9-10)

10:09

Third post today !A tough workout and deceptive.Subbed 30 pull ups per round and 30 hindu push ups as I had no dips equipment. Weight was 138 for ist round and then 125 and 105 for subsequent rounds. This was for safety and good form!Had to break down cj to sets of 5 and pull ups to 8s and 9s.19.34 and I was wobbly walking around my garden. I then hung the washing out and was so uncoordinated I could not even get the pegs on!

I am a few days behind due to travel. I opted for Cindy this morning. I will try to complete thursdays workout this afternoon.
17 rounds/20 minutes
Oh, and wanna send a shoutout to Tony P, Jerry D(Thanks 4 posting), and last but not least Tommy K, the Seal Pup!

wow. that sucked so good. 30:48 pretty slow but did the 30/30 sub for MU. that was a smoker. all broken to hell though

Hey!!! Guess what? I just took over 12 mins off my previous time to do 30 MUs.. I got 8 consecutives the 1st set & finished in about 12:15 for all 30 MUs.. Im still having a little bit of shounder "unhappiness" with heavy over head work so I thought Id do the MUs for speed instead
Man I cant believe that I think we did 30 MUs on 9/3..so thats one month of intense MU practice for me with obvious positive results....I know this sounds self serving but Im really pumped Ill bet I can hit 10 consecutives B4 Im a grandfather!
THANKS CROSSFIT!!!

18:00 flat as rx'd, did chin up bar muscle ups pronated, @#$%ed up right now

This looks good. Going to sub dips and pull ups for MU's.
L8
Eric-SLC

Outstanding Dave!

What was it we used to do in school for taking a class with no grade? Audit? I 'audited' this workout. Scaled to 75# for C&J, 2 dips/pullups for each MU. 20:28.

Awesome job Doc K. You're motivation is spreading.

3 rounds
3 ring dips/3 pu X 10
KB 1.5 pood 7/7 C&J (dead weight)
**Had to do negatives the last 5 sets of ring dips.

27:23

30:05 c&j killed me today

1) pu 21-9, rd 10, 135 cj 15
2) pu 10-5-6-9, rd 10, 135 cj
3) pu 9-7-7-7, rd 10, 135 cj

crap!

24:15
Subbed 30 bar PUs and 30 ring dips for muscle-ups.
135# C&Js weak and broken into sets of 4. BW 155#

Good job Dave K!

39:04 - had to sub 30 pull-ups/30 dips for the 10 muscle ups...
Should have been much faster...if i had access to the muscle up rings...

29:16.9.

First day back after rest. I don't have a lot of confidence in the hamstring I pulled, so I went with 95# c&j, and took it real slow.

Hi all,
Workout as follows
Lisa {Negative MUx10 and Clean 45 kilosx15 (dump and go))x3. Duration 20:00.

Jon {Negative MUx14 and Snatch 60 kilosx10 (from hang below the knees; no dumping)}x5. Duration 19:25. Drip, drip, drip...

So I have to do a total of 90 dips and 90 PU to replace 30 MU? There has to be a better way.

Bdw. 59 kilos for Lisa and 80.5 kilos for me.

Did 2 rounds of 15x135 LBs clean, 20 pullups.

Quit early, back is tight.

cfwux2 double unders getting better
3 rds.

2ring dips/2 pullups per mu
c+j 95# 1st rd 75# 2+3rd for 15 reps
everything broken into fives
tot=42.46.65
I was sucking wind the whole time..

"So I have to do a total of 90 dips and 90 PU to replace 30 MU? There has to be a better way."

Yes, procure some rings and learn muscle-ups!;)

Muscle-ups were pretty good. Got 5 consecutive right off the bat, new PR. The rest were all broken. Started out with 135, but realized after 10 reps that I'd have to drop weight to compensate for screwy knee and wrist. Finished next two rounds with 115#.

25:53

18:03
3 rounds
30 pu's/30 dips
40# bb c and j x15
all sets broken
band assist pu/ dips eventually gravitron assist/ next time do bench dips w legs supported
40# bb-couldn't lift higher loads overhead.
(I should be doing about 84 # for female?)

subbed 30 dips / 30 pull-ups for muscle ups

29:03

Wow. That ruined me. 34:57 with ring muscle-ups and 115# C&J. Unfortunately during warm-up I dropped a couple of lighter weights so I kind of got spooked and did power cleans instead of squat cleans. Arms utterly destroyed right now.

yeah, that was difficult?

3 rounds of:
(3pu and 3bd)x10
135# x 15

54min

how embarassing

David B:
3 Rounds
30 pull-ups
30 dips
15 C&J with 115#
34:34

Leanne:
3 Rounds
30 assisted pull-ups
30 assisted dips
15 C&D with 30#
29:33

30:40. BW=126, hang squat clean and jerk at 65#, sub'd 3 pullups and 3 dips for each MU. Ended with L-sits and hollow rocks.

1 hour. Muscle ups and 115 pound squat clean and split jerk.

I just didn't have it in me today. I spent alot of time looking at the bar thinking about lifting it. The last round took half the time.

Could only get 3 muscle ups.

I decided to go with the 3 Pull-Ups and 3 Dips.

Completed in 32:32

injured my back a few days ago lifting a light, bulky peice of furniture. yeah, i didn't warm-up. i've done plenty of pullups, squats, deadlifts and backextensions without an injury - and now - i'm annoyed by a midback muscle pull. it hurts when i breathe and hurts when i move. RATS! another rest day for me.

17:47

Subbed ring pull-up and dips for muscle-ups.

Great workout.

Ray

subbed PU and Dips for MU. C&J Broken into sets of 3. ~45 minutes. Tough stuff.

29:00 subbed dips 90/pullups 90

great wod

30:54
Got 7 consecutive MU's on first round(PR!)
remaining broken into 5's,3's & 2's.

Subbed 105 pounds for clean & jerks.

Did full squat c&j's...all rounds broken.

Doing c&j's after mu's blows smoke...whew!

Nice workout,Thanks Coach

Thanks Jesse, I will.
Subbed heavy bag rounds for the MU. Just 1 min. rounds but they smoked me. Then some pullups and handstands. 'Bout a half-hour.

35:41
85# cj's
on the last round could only pull out 2 at a time.
subbed 30 dips/30 pull ups for muscle ups.
Pukie was very close today.

still drunk, will try this much later today.

3 rounds of:
20 false grip ring pullups
20 rings dips
15 95# c&j

47:00

The PU and dips were done in alternating fashion (in fours and later twos).

First WOD in a week and a half due to a short vacation and a slight concussion. Took the C&J real slow, emphasizing perfect form. The false grip ring pullups KILLED me. It has been too long away from those.

It feels good to be back!

34:12
30/30 pull-ups & dips on rings
135 lbs for 1st round of C&J
115 lbs for 2nd & 3rd rounds of C&J

This one should have a name!

Got one muscle up on the bar and then 87 PU's amd Dips.

Failed on my first clean at 135# (Shoulders hurting from a Kamura two days ago)
Did 115# sets of mainly 3's, some 4's and 5's.
32:36. Took betwwen 6 1/2 amd 7 minutes to get 15 C7J's.

CF Southwest team workout this AM - nice one ken.
i'll hit this wod tomorrow.

Team Ruthless Crossfit Va.

3 rounds 10 Bar Musle Ups & 15 135 lb.squat C&J's--all broken

time was 29:14---taxing WOD

JeffT

How does crossfit work?
Is there a certain regimine like 3 sets of 10 or what? I would like to start up with this program but dont really understand? Or do we just do the exersise of the day and thats it?
Thanks alot for any help provided.

Zack Phelps,
first of all, w/ CrossFit its all about consistency before intensity, so check any ego at the door and scale when necessary...if you dont scale now, you will learn why you shouldve down the road. as for what to do, i start out w/ the CrossFit warmup (see http://www.mitymous.net/weights/xfitfaq.htm) then i'll practice a lift or a gymnastic move or go for a PR in a lift then i stretch then i do the WOD (this is where youll most likely need to scale). each of the four parts should take ~15min for an hour total, but i tend to go a little over sometimes. also, make sure you check out the Message Board (and use the Search function liberally) as well as the rest of Lynne's FAQ page.

cfwu x3 w/ OH broomstick lunges thrown in

focus: 95# OHS: 4x5

WOD: 24:51 w/ 115# squat clean and split jerks. set my rings up on the pullup bars of the squat rack (it has two that are parallel and ~2ft apart). this worked pretty well but it kind of sucked starting from my knees. broken like crazy. it was awful, but i loved it.

27:11
sub'd pullups & dips for muscle ups as rx'd
95# C&J

34:00.
- 30 pullups and 30 dips each round. Did pullups on the parallel bars to match the feel of ring pullups.
- 135# C&J 3x5 each round. Did power cleans instead of a squat cleans to give my knee a break.

Great workout! Lost 2 pounds! WOW!!!!

Crossfit Baghdad

oof. this was a toughy.
Still finding a way to hang the rings so we went with 30/20/10 pullups and dips and 3x15 of 95# C&J.

Steve: 43:50 worst time EVER
Mike: neg pullups 26:00

Team Fran Workout:
Partners each have 10 minutes to complete Fran. 1st partner upon completion records their time. If they do not complete in 10:00 minutes they take 10:00 minutes as their time. At 10 minutes, the clock is started again and the 2nd partner takes their turn. Both partners times were added for a team time.

The fastest team finished in 9:44. All the other teams subtracted 9:44 from their time, multiplied the difference in minutes by 3 and did that number of burpees as a penalty.

Team Ryan and Jeff: 14:36 + 15 Burpees

cfwux3less pull-ups & dips
30 pull-ups x3
30 ring dips x3
clean&jerk x3@ 95lbs
45min. this was a smoker

Substituted the 30/30 pull-ups and dips for the muscle ups. Also substituted 95# hang clean and jerk for 15 reps in sets of 5. 39:40. I was slow and deliberate, but had strict form.

++

Wu=jog 1 mile 8:34
Xf wu x 3 no pu or dips

28:35 for 20 ring pu/ring dips, 85# CJ, all sets broken
End with 30 more pu/dips on bar (much easier than rings) took about 31:30

Then added 30 more pu/dips on bar to get to 120 reps total, handstand practice, and 3 negative MU’s

As Rx'd 19:23.

This workout was tough. First set of muscle-ups went ok (5,3,2), but after that they were mostly singles. Broke the C&J into 5s each round.

Fran with 60# thrusters 7:41.
That man who calls himself Jeff made me use a medicine ball and go all the way down, ouch.
Still a PR for me.

JeffT, Bozman-- impressive job. I'm inspired.

33:20

115# CJ's
(5MU's + 15pu's/15dips per round)
1st time doing MU's in 5 months, managed 20 today
CJ's hard on shoulder when lowering so reduced wt.

Doing my best to represent for the little guys...

BTW=150. Rings for MUs. 135# on the small (non-oly) set. Really missed those extra few inches of height as the C&J's progressed. Most reps with a power-clean/split-jerk in the interest of finishing before the next presidential primary.

31:56.

-D.

65# C&J
subbed towel pull-ups for muscle=ups

Reps as Rx'ed, 25:52

25:05

Karate belt muscle up sub. Turn into jumping m/us at the end.

Could have gone harder, but I was waiting for an important interruption that never happened. I was glad I got to finish. (BW 185)

I know I said I was going to skip this one after yesterday's exertions, but this looked too good to pass up.

20:27 as rx'd

This is about 30 sec faster than my last "30 m/u for time" time, only 3:30 off my "30 m/u for time" PR, and the 1st time I have gotten all 30 m/u. I'm very glad I took this one on.

hmm posted todays workout on yesterday...Jeff's Team Fran:

Laura: 45# thrusters + kipping pullups 8:20
(PR - Ahmik-style : torn callouses on both hands)

Karen: 10# thrusters + ring rows 6:40

15:00 +15 burpees

28:00...might have been a little faster, but i don't know...still having mind games, so a lot of time was spent yelling at myself that dammit i could too do this! and i did, but 5 was the magic number...5PUs, 5 dips, 5PUs, 5 dips, 5C&Js @ 95lbs...did that until i got required reps...i can do this, and i will...

21:58

The tendonitis in both shoulders and one wrist was screaming until I got to the 2nd set. I used power cleans on most of the reps, did the cleans and jerks in groups of 5. Everything else as directed.

Time 22:30 w/ 95lbs and 3dip/3pull conversion

Ouch.

Did last Sunday's WOD today plus some ring work

did 10 reps of c/j each round w/full squat at 115lb. i forgot it was 15 reps. 10 was enough with a full squat.
pull-ups/dips 15 reps each round.
24:09-not a great time but i was pleased w/the full squat c/j. it is getting to be more stable
bwt 170

i did the workout in the wrong order also. man, maybe i should take a quick look at the wod before i walk out the door.

40:12

MOdified: jumping pullups, and dips off a low stone wall with feet on a concrete block. 3 sets of 10 for each round.

Only practiced C&J with 14# bar as I never tried them before. After I was done I tried one C&J with the 45# bar and it was like a light went on in my body about how to get under the weight without 'pulling' using my arms. I believe I was doing it (mostly) correctly with the 14# bar but wasn't able to really feel it until I went heavier.

I can't believe I was able to do 9 sets of 10 dips!! Also, I think I am starting to naturally kip doing all these jumping pullups. And to think I nearly talked myself out of this one...

22:36

Did assisted pullups. I rest my legs on a table and do pullups. I can do about 6 or 7 with no assistance before my arms fall off.

I also don't have a dip bar so I made my parallettes a little high and rest my legs in an L-hold position on a small brick and do my dips that way. They're not nearly as hard as a real dip but dang they hurt after 3 sets of 30.

Used a 45# bar for the C&Js. Worked on form. Those are incredibly hard. I cant seem to throw the bar to my shoulders and fall forward alot. I'm afraid of smacking my head or chin with the bar.

Keep em coming though, I feel like a million bucks... whose arms just fell off....

Regarding the Petranek fitness picture, what is the deal with the straps everyone is using to do their pull-ups? Is it to assist with the PU or just a foothold?

Not being able to do muscle ups can hurt!

subbed Chins & Dips
95# clean & Jerk

59:38
Livestrong!

is CF journal out for this month yet?

Where can I get the straps in the Petranek pic?

Anybody?

*MODIFIED*
Three rounds for time of:
10 Muscle-ups - -> 20 Pull-ups, 20 Dips (all sets broken)
135 pound Clean and Jerk, 15 reps --> 50Kg Power Clean and Jerk (all sets broken)

TIME: 45:29

Uhg, this one owned me.

Ray, Try out these sites. Cheers, Scott

http://www.ironwoodyfitness.com/Fitness_Bands/fitness_bands.html

http://www.jumpstretch.com/

Day one of the Pitts/Moore Summit (PMS4):

Kelly:

Ring MUs and 65# squat clean and jerks - 16:14. Forgot the timer in the garage after doing 10 consecutive MUs in the living room; no idea about the time so I started over again with the timer in place. Another 10 consecutive the first round; 7/3 the second and 4/3/2/1 the final. Squat cleans and jerks in the garage killed my time.

~33:00

No bar, so used 2x40# db's for c&j's.

19:45
65# clean & jerks. First round all squat cleans. Second round 5 squat/10 power cleans. Third round 10 squat/5 power cleans.
30 pullups/30 dips model.

28:25.

Used 75 lb for clean and jerk.
Subbed pullups and dips.
1st round: 10 PU's, 10 dips, etc.
2nd round: 5 PU's, 5 dips, etc.
3rd round: 3 PU's, 3 dips, etc.

Used parallel pullup bar to do dips and I had to jump up and muscle myself up to get up to it. Felt pretty cool.

Did pull-ups and dips in sets of 10. First time doing clean and jerk so I went with 125lbs. Took 30:05. Tough workout.

Three rounds for time of:
10 Muscle-ups
135 pound Clean and Jerk, 15 reps

Substituted 3 Pull-ups and 3 Dips for each Muscle-up.

rd1) pu 10,10,10/dips 15,15/c&j (135lbs) 3,8,4
rd2) pu 10,10,10/dips 30/c&j (95lbs) 10,5
rd3) pu 10,10,10/dips 20,10/c&j(95lbs) 10,5

Time: 23:41

Participated (and finished!) at CrossFit North's 2nd annual CF championship. Great turnout, great fun. Thanks Dave, Nancy, and the CFN crew for the event.

aprox. 30 min.
lost a lot of time moving from station to station. cleans were aprox 55kgs
pu's and dips instead of muscleups
sweated like a pig

No access to weight until Monday...

Did three rounds of the following:
::30 Burpees
::30 Heavy Bag, for five minutes.
One minute rest between rounds. I know it's hard to quantify/qualify the heavy bag, but I just went as hard as I could. Did the whole workout with my body armor. It's standard "cop" body armor, so it doesn't weigh that much.

Once again, crossfit humbles me.....

28:54

First round as prescribed.

2nd and third: dropped weight to 105 and did from hang.

Sub pu and dips for mu's. No where to hang rings in gym right now.

Couple of buddies came over to make sure I was okay at the end (laying on floor sweating profusely).....my reply, "just another crossfit workout."

24:03

Subbed ring pulls and ring dips in MU "style". Hope to have one before end of the year.

Forgot bar collars when I moved weights from work Gym to home, So subbed double KB C&J's from ground(1 & 1.5 pood alternating hand every 5 reps)

12:36 as Rx'd

25:00 even

Subbed pullups and dips. First time at a real gym, where I could use the assisted pullup machine.

Round 1: 10 pu, 10 dips (50lb assist), 20 pu, 20 dips (60lb assist), 15 c&j 50lb barbell
Round 2: 10pu, 10 dips (60lb assist), 20 pu, 20 dips (70 lb assist), 15 c&j 45lb bar
Round 3: 20pu, 30 dips (70lb assist), 10pu (80 lb assist), 15 c&j 45 lb bar

One of the hardest workouts yet.

sick with cold/flu-like symptoms so I cut back today - did just the clean and jerk for 45 reps (5 reps * nine sets). Didn't time it, just focused on form.

42:31 for 3 rounds of 5 mu & 8 c&j. Halfway through 2nd round, switched from 60kg to 50kg.

36.28 using 50kg. Good weight. Pause less next time.

Absolutely rotten workout (from a personal standpoint, not the workout itself). I forgot to keep track of time, but by glance at the clock it looked like about 15 minutes. Kipping on chins seemed to work against me, cadence going off as I ended up working against momentum rather than with it.

Did 3 chins, then three dips, calling that one rep. Was only able to knock out 4 "reps" for the first set, and 3 for the second. Abso-bloody-lutely shameful.

I did clean and push press rather than clean and jerk, since I don't trust my form with the jerk yet. Again, *terrible* work, wretchedly sub-par; nailed it x4 and then x7 second time around. Held it overhead for a 16 count on the last rep.

Thought I was going to throw up through most of the workout, but nothing came up. Shoulder joints are aching non-stop today.

Sarah: 29:20, 45# C&J
Chris: 33:12
Evan: 37:14, 95# C&J
Lam: 38:50
Joe-done, but no time recorded.

26:35

39:16 with 95lbs used for all but the first two C&J's (due to right shoulder pain). I was slowed down a bit by having to stop and tape up my wrists. I've been doing 10 or so MU's daily as a part of my warm-up. This has toughened up the wrists some but the kipping on multiple MU's can still do some damage.

33:54 and sucking wind

This was my first CrossFit workout. Woa, you guys are no joke. I loved it. I'll be back for sure. Like tomorrow.

33 min
Two (3 Pull Dip)x10 then 135pd Clean +Jerkx10 heart was pounding
(3 Pull Dip)x10

24:32 as perscribed

Crossfit Tikrit:
mfbunch: 16:14
mods: weight 95 for first 5 reps then 75 for remaining reps, hindu push-ups instead of pull-ups/dips due to elbow pain (almost gone after about two months), this workout hurt
joey d: about 17 minutes, same weight mods
skipped last triplet to catch up after several days of traveling to get to our new home away from home

Felt weak and worn off today.

For about 27 min, before breakfast as usual:

10 x (3 Pull-ups+ 3 dips)
10 x 30kg (52% BW) Clean&Jerk
5 x (3 Pull-ups+ 3 dips)
6 x 30kg (45-50% BW) Clean&Jerk

Time for a rest day it seems.

95 lb. clean and jerk, pullups and dips
broken into sets of 5, 10, 10 with the goal
of doing 9 sets. Made it through 7. nothing left.

oops. did it in 30:14.

25:35
135# too close to my max. Did sets of 5 and it just about killed me... 15? I'd still be working on it. Didn't meet pukie, but was briefly introduced to Queasy and Shaky.

NO MU... subbed 2x pullups and 1x ring dips.

29min 30 Sec.

did the first round with muscle-ups on rings, switch to dips and pull-ups on the next two...still getting the hang of muscle-ups...

47 min

30+30+ 15x135 CJ;
45lb weighted 10 and 10 + 15x135lb CJ;
45lb weighted 10 and 10 + 15x135lb CJ.

Subbed Muscle ups with PU's and Dips x3
Talissa: 35:50 but at gym so had to share equipment. 57lb C&J
Thayer: untimed cause busy gym....did 2 rounds. C&J 10 reps w/57lb the rest w/ 45lb (all PU's unassisted!!!!!!! Personal best)

19:51

As rx'd

10 Bar MU + 15 135# C&J

C&J are my nemesis.

33 minutes

Doing 1/2 reps for this week. Need to start working on muscle ups..doing the whole 3 pu/dip thing really kills my times.

pu/dip x 3 for 5 rounds
7 c&j 135lb's for 5 rounds

had to use my 50# dumbbells, so i subbed as follows:

3 rounds
10 muscle-ups (rings)
21 db clean & push press @ 100# (2 x 50# dbs)
time = 20:01

just a slight hesitation on the last clean, and missed the 20 min mark... BW = 166#

:38::10... Yikes.

Changed the order by accident. And did snatches with 95lbs. Did the 30/30, and did the dips on rings. My weakness was really exposed. I will be spending a lot of time on pullups, and especially, ring dips. Did this one 10/3

115# sub

36:00

did sq cleans yesterday only to come home and find that i missed the jerk element...

Today I did PC-jerks and MU

Three rounds for time of:
10 Muscle-ups
135 pound Power-Clean and Jerk, 15 reps

19:49

3 dip/ 3 pull up sub
ran out of time, gym closed
2 rounds in 19:00
3rd round of dips/pulls finished 22:00

doing these things out of order - did the WOD for 051003 yesterday. Was going to do this WOD yesterday afternoon, but got caught up at work. Will do the 051002 WOD later this afternoon.

Not my morning. Got caught in traffic on the way to the gym and was too late to kickboxing. Did the WOD instead. Had a couple of false starts when I kept forgetting to start the clock. The chin and dip bars are in the gym's outdoor courtyard, and I managed to lock myself in there. Had to take the emergency exit, go around the building and back to the front while the clock continued to run. I already figured 135# C&J was too heavy, so I started at 115#. Knew after the 1st round that I was going to have to drop again if I intended to finish in under an hour, so I had to take some more time to swap the plates out. At least I finished.

Almost forgot, knocked myself in the chin on one of the C&J reps.

sub 3 Pull-ups + 3 Dips for 1 MU
1st rnd: 115# C&J, 15 reps
2nd and 3rd rnds: 95# C&J, 15 reps

44:51

Not a great performance.

I saw I was the 2nd astone.
Got the 3x15 clean & jerk broken into 5s
1st set of mu with push off wall
2&3rd 30pull-ups 30 dips
I have to catch up on my days; I am way off but this looked like a fun challange
33 min.

catching up after a few days off. did this 10/03/05.

36:20

subbed p/u & dips. used gravitron; lifting 50lbs of own weight. 1st 20 - 10 p/u 10 dips x 2; all subsequent broken into 5s and alternating.
50# C&J (in sets of 3); last round used 40# (in sets of 5) because somebody took the 50#.

Posting a few days late - I was lazy this weekend

I made my rings Sat. night and they worked great. I heated the sand filled PVC (1-in, SCH40)in the oven and then just rolled them into rings with my hands (gloves) and dunked them in water so they cooled as I was holding them. Wrapped them in athletic tape and ran a $7 pair of tie-down straps through them.

Now I just have to find somewhere besides the basketball goal backboard frame to hang them from 'cause the gym staff didn't like that.

I couldn't get the transition from pullup to dip so I just did 10 pullups and then 10 dips. Almost every set was broken.

C&J'd only 95# 'cause my form and experience are not good.

Finished in 42:48

Really enjoyed the rings - better than 30 pullups and 30 dips

did 15x C&J with 95 lbs. and did them first
did 30x pullups on a bar with kips
did 20x dips on rings--strap burns, ouch! first time hanging them from the squat rack
this for the first 2 rounds; last round only did 8/15/10 reps

34:58

felt bad the whole time, even with the 95 lbs.
workouts, sleep patterns, mood, energy, and stress have all been out of whack lately; need to figure this out.
dips still weak; boy, those are hard.

Abraham Lincoln Crossfit

Tom (bw 201)

2 rounds, 35 minutes

30 pull ups
30 dips
15 x 135 CJ but all were singles

30 pull ups
30 dips
15 x 135 CJ but all were singles