October 5, 2005

Wednesday 051005

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster

Greg Amundson 8:54 [video]

Post time to comments.


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CrossFit Eastside

Posted by lauren at October 5, 2005 8:51 PM

What up A-W? See you at bball!!

Comment #1 - Posted by: JackM at October 4, 2005 9:29 PM

Awesome stuff, Greg!

You make those MUs look smooth...

Comment #2 - Posted by: SethO at October 4, 2005 9:33 PM

No doubt a particularly dumb question, but I assume "45 lb dumbbell thruster" is with two 45 lb dumbbells? And the muscle-up sub is 3 pull-ups and 3 dips?

45, 36 and 27 pull-ups doesn't sound much if you say it quickly enough.

Comment #3 - Posted by: John B at October 4, 2005 9:43 PM

Looking at Greg's video, I had an idea. Why not have Greg or some other CF star do each WOD a day early and include a shortened video of their performance similar to what was done today? That way, there will be no question as to how to do the WOD, we can learn something about proper technique, and we'll have something to shoot for. Just a thought.

John B: Both of your assumptions are correct.

Comment #4 - Posted by: John Elstad at October 4, 2005 9:47 PM

Wanting to sound ANYTHING but Paris Hilton, all I can say is: "Amundson......THAT's HOT!"

Comment #5 - Posted by: eva t. at October 4, 2005 9:52 PM

Whoa. 3 pullups + 3 dips = 1 muscleup? Did I read that right? I don't have rings, and I don't think I'll be able to do a muscle up anyway. Can't do pullups either, so I'll have to do that jump up, then slowly lower down thing.

And John Elstad, that's an awesome idea! I'd love for this to happen, but understand completely if it's a bit too much work to do on a daily basis.

Comment #6 - Posted by: ravenvii at October 4, 2005 9:56 PM

Strong work Greg, you make it look easy brother.

Videos are legit! Thank you for taking the time to create, edit and post. Most of all, thanks for sharing this great work with the world.


Comment #7 - Posted by: mstreet at October 4, 2005 10:01 PM

John's onto something there. I love that idea.

Greg, that was an amazingly digusting performance (or was it disgustingly amazing?). I need to convince my gym owner to let me hang some rings from the rafters.

Comment #8 - Posted by: J. Holmes at October 4, 2005 10:06 PM

Very nice Greg.

By the way, did anyone else catch the ungodly amount of medicine balls stuffed under the stairs? ;]

Comment #9 - Posted by: Byron D. at October 4, 2005 10:41 PM

Strong work Greg! Thanks for being willing to hang it out there for all to see.

Comment #10 - Posted by: RossB at October 4, 2005 10:47 PM


"Crossfit HQ: Balls to spare."


Comment #11 - Posted by: Dan Silver at October 4, 2005 10:58 PM

great video
good to see Greg grab a drink during the workout.
something i will be doing a lot of when it's my turn

Comment #12 - Posted by: Stephen R at October 4, 2005 11:40 PM

Damn! That video is impressive...

Comment #13 - Posted by: A.M. at October 4, 2005 11:52 PM

almost home. can't wait to see america again. just wanted to say hello to the crossfit family. you all have been good to me and the boys. see you soon....


Comment #14 - Posted by: sonny at October 5, 2005 1:12 AM

Got bored and decided to fart around with my new 20# weight vest. Managed three consecutive muscleups with it on. So excited that I made the wife video it. Now if I can just figure out how to get the video out of the camera.


Comment #15 - Posted by: Dan Silver at October 5, 2005 1:16 AM

45lbs db thruster
muscle up
this was fun although it was hard for me to string the reps together.
kudos again to Greg for a great time

Comment #16 - Posted by: Stephen R at October 5, 2005 1:38 AM

Awesome - I can't wait to get my workout on. Keep up the awesome work... LOVED the video idea!

Comment #17 - Posted by: JohnV. at October 5, 2005 1:50 AM


Haven't you seen Zoolander? You have to throw the camera down on the ground from height to get the files out.

Comment #18 - Posted by: Christopher Forbis at October 5, 2005 2:26 AM

did dl/hspu combo yesterday. Wanted to use 200# sandbag, but went with 150#. Got stronger near the end. Forgot to start watch. That video is unreal. Still working to the muscle up. And two weeks in the Zone today.

Comment #19 - Posted by: mike joyce at October 5, 2005 2:35 AM

Subbed 3 bar pull-ups and 3 ring dips per muscle-up (45-36-27)
No breaks on thrusters

Comment #20 - Posted by: Todd H at October 5, 2005 3:10 AM

PMS4 - Day 5

9:02 - Ring MUs and 30# dbs....thrusters killed my MUs! Eight consecutive MUs during the first round was my highest number of consecutives; down to 3s, 2s and singles for everything else. No breaks on the thrusters.

Very impressive work Greg - I tried to beat your time but no dice!

Comment #21 - Posted by: Kelly Moore at October 5, 2005 3:28 AM

PMS4 - Day 5
14:43; 30# dbs and 45/36/27 pullups and dips.

Now off to western NY for PMS4 Road Trip!

Comment #22 - Posted by: Lynne Pitts at October 5, 2005 3:49 AM

Sub'd 75# BB Thrusters
Sub'd 2PU/2dips for MU

Comment #23 - Posted by: B. JAY D. at October 5, 2005 3:56 AM

25:49. Each MU = 3 pullups and 3 dips. Ended with hollow rocks and 5 L-sits (15-14-16-14-14 sec).

Comment #24 - Posted by: Norma at October 5, 2005 4:10 AM

45# DB Thrusters
sub'd 3 PU's and 3 Dips per MU


Comment #25 - Posted by: Sully at October 5, 2005 4:30 AM

John Elstad
That's a great idea. I always thought that if they could shoot the video from different angles would be cool. That way some of us who don't have much of a lifting back ground could see the form better..ie. hand placement and spacing between feet, etc.

Comment #26 - Posted by: DJ at October 5, 2005 4:30 AM

Nice work, Greg. You too, Kelly!

My MUs are sorta funky since my rings are a little too low (basement ceiling) to get any momentum on the chin-up. Basically chinning from a kneeling position.

Comment #27 - Posted by: AndyL at October 5, 2005 4:30 AM

50# DB
Sub'd push ups


Comment #28 - Posted by: Scott W. at October 5, 2005 4:32 AM

27:34... actually thought I could break 20mins on this one. only one set of 5 consec.MU everything else in 3s..also only 30#DBS.for thrusters...the 1st set killed my MUs
I KNEW KELLY would turn a sub 10 min on this one...Congrats PMS team KELLY & LYNNE { sp. with an E of course]..impressive
I guess this was shoulders,back,core legs, grip & friggin arms day,

Comment #29 - Posted by: dave k at October 5, 2005 4:37 AM

John Elstad has had a great idea! Granted, having and expert Crossfitter make a video of each days WOD is certainly creating work for somebody, but the potential benefit is amazing. No more confusion about what we're supposed to do. Of course a practical complication is the fact that the WODs that are 20 min and longer will take a long time to load and take up a huge amount of memory.

In other news, this WOD is gonna suck!

Comment #30 - Posted by: Chris C at October 5, 2005 4:48 AM


Subbed pus and dips for mus. Sets of 10, then sets of 9.
DB thrusters w/ 20lb db

1 mile warmup
8x400 1:38-1:40 time
1 mile cooldown

Comment #31 - Posted by: emily h. at October 5, 2005 4:52 AM

Rock on, Greg

Comment #32 - Posted by: Doug at October 5, 2005 4:58 AM

Subbed pullups and chair dips for MU's. Used 40 lb db.
Woke up in a bad mood but I couldn't channel the neg. energy.

Comment #33 - Posted by: emily h. at October 5, 2005 5:05 AM

What a great way to wake up on my birthday - this awesome video (way to go Greg!) and a brand new 20# Dynamax ball! Thanks Leanne!

Comment #34 - Posted by: Steve S at October 5, 2005 5:07 AM

9:08 used 30 lbs dumb bells and subbed pull ups and dips for MU's

Comment #35 - Posted by: john l at October 5, 2005 5:11 AM


Subbed 3 bar pull-ups and 3 bar dips per muscle-up (45-36-27)

No breaks on thrusters



Comment #36 - Posted by: JoshS at October 5, 2005 5:12 AM

I like the video idea too, for inspiration as much as instruction!

Maybe each one the girls can be filmed and set to music like this one, that would definately get me cranked up before heading out to the gym.

Comment #37 - Posted by: Paul Martinez at October 5, 2005 5:15 AM

Subbed 3 x PUs and dips for 1 MU.

Total time: 26:52

R1: 7:36, 1:55; total: 9:31
R2: 7:58, 1:44; total: 9:42
R3: 6:37, 1:01; total: 7:38

Well, that was a pretty sad time, considering i was thinking i could get a sub-20 time.

The MUs, PUs and dips were horrible. All PU sets unbroken. Most dip sets were broken. The thrusters were pretty rough, too, and all sets were broken.

The only upside is that i managed to get 6 MUs the first round, with 5 in a row (new PR). Other than that, i'm not terribly happy.

Oh, and once again my illiteracy had me doing the exercises in reverse order, MUs then thrusters.

Comment #38 - Posted by: john v. at October 5, 2005 5:39 AM

Did the pull-up/ dip mod doing 3pu's then 3 dips and repeating (rather than all pu's then all dips).

Time as modded: 23:06


Liked this workout and can't wait to watch the vid after all the reviews. Be nice to see how it should be done.

Cheers, kempie

Comment #39 - Posted by: kempie at October 5, 2005 5:47 AM

14:52 w/assisted MUs.

I did the thrusters with a 95lb. barbell.

Muscle ups were assisted by sitting on the floor in the starting position then using my feet to give a little push through the transition.

Comment #40 - Posted by: Brian Mc at October 5, 2005 5:53 AM

12:15 with assisted MUs.

Happy birthday, Steve S!

Comment #41 - Posted by: Steve72 at October 5, 2005 6:00 AM


subbed 95# barbell for thrusters

did the 3 pullup/dip sub for muscle ups

still not used to the AM workout time, takes a few sets to get going no matter how much I warmup.

Comment #42 - Posted by: stokedaddy at October 5, 2005 6:09 AM

subbed pull-ups and bar-dips at 2:1 b/c of time constraints. 30lb db for thrusters.


Comment #43 - Posted by: David B. at October 5, 2005 6:10 AM

Inspiring video! Thanks.

Is it possible to get the Crossfit Eastside shirts?

Comment #44 - Posted by: khook at October 5, 2005 6:35 AM

Team Ruthless CrossFit Va.

45 lb. DB Thrusters Bar Muscle Ups



Comment #45 - Posted by: JeffT at October 5, 2005 6:37 AM


Sub'd 3 pull ups and 3 dips for each muscle up (45-36-27)
35lbs Dumbbell thruster

-CF Japan-

Comment #46 - Posted by: Vince at October 5, 2005 6:44 AM

Crossfit Japan.
35# thursters
3 pullup/dip sub for muscle ups

20:34 - Vince
22:10 - Paul

Is it me or muscle ups on a straight bar are alot harder than on rings?
I mean I can do like 20 straight kipping pullups but no muscle up, :( its very frustrating any tips?

Comment #47 - Posted by: Paul at October 5, 2005 6:44 AM

LoL he goes in his room and does the same thing, hehe im telling you Crossfit is more than just a fitness program, the dedication just brings tears to my eyes ;)

- Paul - CF Japan -

Comment #48 - Posted by: Paul at October 5, 2005 6:47 AM

Used 35# dumbells, thrusters only thing unbroken.


Comment #49 - Posted by: ChrisN at October 5, 2005 7:06 AM

Did bar MU's.

THis was my first time doing muscle ups in the muscle up wod's. My goal was to do them as long as I could and then switch to dips and pull ups. Managed to do muscle ups(with kip) the whole time.
Lactic acid in my forearms seemed to slow me down more than anything. I am really stoked to have finished this wod without subs.

8:54 is pretty sweet.

Comment #50 - Posted by: bradw at October 5, 2005 7:07 AM


MU sub: false grip ring PU in L-hold, then jumping through transition to push into dip. Rings set just above head. Still took me forever to get through this.

Comment #51 - Posted by: masterpayne at October 5, 2005 7:17 AM

Subbed pull ups and dips for mu. Still don't quite understand why you would do more pullups and dips for one mu. So I only did one pullup and one dip for each muscle up I couldn't do. Everything else as RX"d. If somebody has a reasonable explanation for why some say 2 or 3 pullups and dips per mu. I can do muscle ups, not a whole lot, maybe two or three in a row, but I guess I still don't understand the logic behind why more is needed for subbing for one mu.

Comment #52 - Posted by: Justin Spicher at October 5, 2005 7:28 AM

greg, you are a mad man.

Comment #53 - Posted by: Ben Krey at October 5, 2005 7:30 AM

False grip pull-ups & Dips: 30, 24, 18
practiced assisted muscle-ups afterwards.

Comment #54 - Posted by: Tom Needham at October 5, 2005 7:37 AM

subbed 3 pullups/dips for muscle ups


Comment #55 - Posted by: paulw at October 5, 2005 7:38 AM

Did Wall Ball instead of thrusters (no DBs at home)
Assisted MUs (toes on bench)

obviously not as difficult as the posted workout. I have gymnastics tonight so needed to save myself a little.

Comment #56 - Posted by: Seb at October 5, 2005 7:39 AM

db thrusters no weight!!
form horrible if even 8 lbs
note to self- work on narrow stance on warmups w/ OH squats. figured out I'm used to doing barbbell thrusters and wide grip OH squats, couldn't do db since arms in so close.
3 pu's/ 3 dips per mu.
broken in sets of 10 each alternating
pu's band assist
dips bench w/ legs up tp go deeper

I see some of your postings as 0100- to 0400 am. Do you guys really get up that early do do this?

Comment #57 - Posted by: kathryn at October 5, 2005 7:46 AM

15-12-9 x45lbs thrusters
45-36-27 x pullups
45-36-27 x dips
Pullups hurt the time bad. I'm pretty strong at pull ups but once I got up around 75 I really fizzled. Was doing sets of 3 at the end.

Comment #58 - Posted by: JB at October 5, 2005 7:48 AM

Wow Greg! You are a machine! Watched you for inspiration, then tackled the first round in the time you finished the whole thing.
Used 25 lb. DBs
subbed dips and pull ups= 45, 36, 27 each round

Comment #59 - Posted by: Sue A. at October 5, 2005 7:49 AM

First time back in over a week...still moving, and getting over shoulder problem. The shoulder felt great this morning! My ass was cold though!!!

16:10 with 3 pull up and dip subs for each muscle up.

Comment #60 - Posted by: tedw at October 5, 2005 7:50 AM

15:45 as prescribed with ring muscle ups.

Comment #61 - Posted by: Ahmik at October 5, 2005 8:21 AM

Justin S.,

Put simply, how many consecutive pullups can you do? How many consecutive dips?

How many consecutive muscleups?

That's why the sub is what it is. Muscleups are more difficult than pullups and dips. I believe the thinking behind the increased number of pullups/dips as a sub is twofold. First, it's to encourage you to work on the muscleups by giving you the choice of fewer reps (though at a more difficult exercise) or considerably more (at easier exercises). I think the other reason is that people who have difficulty doing pullups and dips are not going to get a muscleup without developing their ability to do pullups and dips...so the increased number of reps is an effort to give them a bit of extra work.

Dropping to a straight 1-to-1 conversion (if you've got good pullup/dip ability) is a farce. It's your choice, but IMO you're just cheating yourself. Either work the muscleups and deal with the slower time (until you improve and can do them like Greg, which is the ultimate goal) or do the sub.

Personally, I try to stick with the muscleups even though I'm still not great at them. I need the work. On occasion I feel like I want the extra reps or a longer WOD, so I'll go with pullups/dips (with the designated sub number)...but I wear a weighted vest, because pullups and dips (below 20 reps) aren't particularly challenging without it anymore.

Sorry, but 1-to-1...not even in the same ballpark as those who are doing the muscleups or the 3-to-1 conversion, IMO.

Comment #62 - Posted by: Matt G. at October 5, 2005 8:26 AM

WOD: 16:28
broke the 2nd set of thrusters 8, 4 (I think)
Subbed pull-ups and bar dips x3 for MU's - all broken - was trying for groups of 10 or more, but fizzled middle of the "36" group, and was doing mostly 6's
Last group did 10, 10 and 7 though

Comment #63 - Posted by: rick ihrie at October 5, 2005 8:28 AM

19:52 as rx'd

Comment #64 - Posted by: T.Rain at October 5, 2005 8:43 AM

Kelly, AWESOME time! I love it!


Comment #65 - Posted by: Greg Amundson at October 5, 2005 8:43 AM

thrusters unbroken 15,12,9
pullups 45,36,27
dips 45,36,27
kicked my butt!!!

Comment #66 - Posted by: JackM at October 5, 2005 8:50 AM


15 Thrusters + 3 rounds of 15 assisted pull-ups and 15 chair dips.
Other rounds in same fashion.

Comment #67 - Posted by: Hilary at October 5, 2005 9:09 AM

I subbed the 3x rep of PU/Dips for the muscle-ups. All assisted & broken down into alternating 10s.

I used 15# on the 15 rep DBT then dropped down to 12.5# for the remainder.


Comment #68 - Posted by: Leanne at October 5, 2005 9:20 AM

45# thrusters
sub'd 3x pull-ups/dips for muscle ups

Comment #69 - Posted by: David at October 5, 2005 9:37 AM

Where can I get one of those wonderful t-shirts?

Comment #70 - Posted by: Hondo at October 5, 2005 9:38 AM

For all o y'all who want videos of CF workouts and exercises--just wanted to make sure you know about the list of (and links to) video clips in the FAQ: http://www.mitymous.net/weights/xfitfaq.htm#General10.

And of course, you can get video of CF veterans doing seven of the girls on the CF DVD (and it's G rated!) Get one! http://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F3157241&rnd=335508&rrc=N&affl=&cip=

Comment #71 - Posted by: Carrie at October 5, 2005 9:38 AM

Along the lines of workouts kickins my ass.. I still can't walk right from Mondays (hamstrings and lower back still very sore).. so the one today was...um...less than pleasant.
I toned it down a little bit

DB Thrusters 40lbs dumbells

15,12,9 reps for time

14:05 - all sets except first set of Thursters broken.

followed by a minute totel of holding a tucked front lever
about 50 seconds of a tucked planche
and 10 hanging knees-to-elbows

Comment #72 - Posted by: Chris Mason at October 5, 2005 10:12 AM

The video is a great idea for motivation. I'm pumped now.

Comment #73 - Posted by: Travis Braddock at October 5, 2005 10:16 AM

I second Carrie's suggestion - support Crossfit and buy the video! And just maybe, they'll put another one out... I showed the CF video to some of my rugby players and they were in awe - and some of them are starting to do crossfit as a result - spread the joy!

Comment #74 - Posted by: Patrick at October 5, 2005 10:16 AM


db thrusters 30#
muscle ups assisted on box, crouch down and then pull up through transition up to static hold. I think I have figured out the TRANSITIONNNNNN.All done 1x1 this took a while and my left wrist hurts a little.. Love those rings..

Comment #75 - Posted by: dennyy at October 5, 2005 10:27 AM

I'm not trying to be critical, that video was damn impressive. I was just wondering if it's OK for your heals to come up slightly on those thrusters...

I want to work on my form.

Comment #76 - Posted by: Ric at October 5, 2005 10:32 AM

~22 minutes sub'ing pullups and dips. Ouch! My shoulders are trashed.

Comment #77 - Posted by: Chris Q. at October 5, 2005 10:35 AM

Had to share gym equipment so time was off. subbed muscle ups w/PU's and dips x3

Talissa: 30:43 w/22lb DB thrusters

Thayer: 35:16 w/22lb 1st round and 15lb last 2 rounds

Comment #78 - Posted by: Dublin Duo at October 5, 2005 10:39 AM

Modified WOD: First experience with thrusters so started with 25lbs. Should have gone higher.

Subsitiuted the 3 pull ups/3 dips for the MUs.

34:30 (lots of pull up failures though)

Thanks for the video.

Comment #79 - Posted by: Gus at October 5, 2005 10:42 AM

subbed 45-36-27 pullups/dips for muscleups.

Greg Amundson 8:54...Kelly Moore 9:02... wow!

Comment #80 - Posted by: Patrick Kennedy at October 5, 2005 10:45 AM

WOD Subd 3 Bar pull ups and 3 Bar Dips for each MU, and used 45lb dumbells

18min 50sec

Comment #81 - Posted by: Anand B. at October 5, 2005 10:45 AM

I'll echo the question here: Where can I get a T-shirt like that?

I like. I like a lot.

Comment #82 - Posted by: Eric '07 at October 5, 2005 10:53 AM

No, the heels should not come up at all on the thruster. Coming onto the toes loads up pressure on the knee, mutes the hips and posterior chain, switching the load to the quads, and pushes the weight forward (which under heavy load is disastrous). Some form deterioration is inevitable under extreme fatigue, but that doesn't make it correct.

Comment #83 - Posted by: Tony B. at October 5, 2005 10:57 AM

yikes - 43:48 total time!!!
45# DB thrusters 15,12,9 - broken into singles
PU - 45,36,27
Dips - 45,36,27
PU and dips broken into 5 and 6 reps
alternated btw pronated pullups and supinated chins
45# was too heavy and i could only manage one at a time and even then it was closer to a DB push press.
Should i be going lighter or struggle through at the prescribed weight?

Comment #84 - Posted by: Trevor at October 5, 2005 10:58 AM

3 bar pu/3 ring dip = 1 MU; reps - 15, 10, 5
1.5 KB 8/8, 5/5, 3/3


Comment #85 - Posted by: Scott E. at October 5, 2005 11:11 AM

did pull ups and dips to muscle failure each time


Comment #86 - Posted by: tucker at October 5, 2005 11:25 AM

Team Ruthless CrossFit Va.

Did the w/o again, this time doing the 3:1 conversion to see what was easier.Since there was some conversation about it.
45 lb. DB Thrusters.45,36,27 Pull Ups & Dips

Time was 12:35-almost 2 min. faster--it was easier this way, but on the plus side my HR and Respirations were more elevated than the other way.Either way great w/o.


Comment #87 - Posted by: JeffT at October 5, 2005 11:27 AM

24:52 total
Sub 35# DB, 2-1 sub for Ring PU/Dips
Lap 1=10:00
Lap 2=8:12
Lap 3=6:40

Then 15/12/9 pu/dips on bar (much easier than rings) to get full 3-1 sub took it to 29:45

end with L-sits 10 sec x 3
WU was 10 min stairclimb, the xf wu x 3 no dips or PU

Comment #88 - Posted by: GregEv at October 5, 2005 11:32 AM

9:25, used chin up bar pronated grip

Comment #89 - Posted by: OPT at October 5, 2005 11:38 AM

sub 3 Pull-up + 3 bar Dip for 1 Muscle-up


lots of jumping negatives on those Pull-ups but the Dips were OK.

Comment #90 - Posted by: EMelton at October 5, 2005 11:41 AM

sub'd 40 lb DBs. for 15, 12 & 9 reps of Thrusters. still very taxing for me.

cut the Muscle-Up reps in half 8, 6, 3 (all singles, no misses)


finished up with 2 sets of pullups and dips (15 & 8 reps each movement).

took a while to design a method and hang the rings from the squat rack to allow for a MU. Only bumped my head once.

I still can not do 2 consecutive MUs. I have an uncontrollable urge to stop, re-grip and catch my breath after each one!

Comment #91 - Posted by: John Messano at October 5, 2005 11:47 AM

Damn; mods everywhere today...had to drop to 35 lbs and do the PU's and dips on the gravitron with assist set at 13-time was 28:00. I shall persevere; however, I'm starting to think I'm not eating enough or correctly...off to ask Nicole for help.

Comment #92 - Posted by: Court at October 5, 2005 12:13 PM

For time 15, 12, and 9 rep rounds of:
45# Dumbbell Thruster
3 pull-up & 3 ring-dip per M-U sub (45, 36, 27)...
TOTAL TIME=33:38 (13:00/11:58/8:41)

Sad that Greg could've finished 3 WODs in the time it took me to do it once!

Comment #93 - Posted by: jdg at October 5, 2005 12:18 PM


45-36-27 pu/dips
40 db

Could barely wash my face when I was done, definitely couldn't have scratched my back!

Comment #94 - Posted by: dan-rockford at October 5, 2005 12:19 PM

37:01, subbed 40# DB thrusters and 3 pullups/2 ring dips per MU, ring dips were what really slowed me down

Comment #95 - Posted by: Sam L at October 5, 2005 12:21 PM

had to sub the MU for pullups and dips......did 2 pullups and 2 dips wearing a 20lb weighted vest for each MU

thrusters with 16kg kbells

time: 12:45.66

erm....once again....ouchy!

Comment #96 - Posted by: karl at October 5, 2005 12:21 PM


15 Thrusters w/45#dbl
45 pull-ups/dips (broken)
12 Thrusters w/40#dbl
36 pu/dips (broken)
9 Thrusters w/35#dbl
27 pu/dips (broken)

That sucked. Of course, it doesn't have to be fun to be fun. On a positive note, I did more kipping pull-ups (20 broken into smaller sets) without a spotter holding my feet than I've ever done. It isn't much of a PR, but it's progress.

Comment #97 - Posted by: Chris C at October 5, 2005 12:25 PM


Sub'd 3 bar pull-ups and 3 bar dips per muscle-up (45-36-27)

Comment #98 - Posted by: Mulcahy at October 5, 2005 12:25 PM

20 minutes

Did pulls ans dips instead due to lack of equipment. Not as many pullups since I still am weak in that area.

Comment #99 - Posted by: Neus at October 5, 2005 12:31 PM

sub'd 3 pu/3 dips

Comment #100 - Posted by: Brent C. at October 5, 2005 12:39 PM

not such a good day getting back into it. didn't have a stopwatch but:

about 25 minutes

sub'd 2 pu/2 dips for MU
thrusters felt good but lacking in the pu/dips. i just gotta get back into it. soon enough. keep at it. build up that shoulder after i partially seperated it two weeks ago.

Comment #101 - Posted by: JaredE at October 5, 2005 12:51 PM

45# db thrusters as rx'd,
subbed 3 pu/dips for 1 mu, failure at 29 pu, 36 dips. CII for 2500m, 20 min on stationary bike.
Gotta get stronger on the pu/dips. Greg A's performance in video is simply amazing and inspiring.

Comment #102 - Posted by: McMule at October 5, 2005 12:51 PM

Hi all,
Workout as follows
Lisa Thruster 35# db's and pull-up/dip (interrupted reps in the pu/dip combo) 15,12,9. Duration 13:00.

Jon #1 Thruster w/46# plates hled in hans w/ strapsx10x6, pull-upx12x6, and strap dipx8;8;6,3;6,3;5,3;5,3. Duration 16:40.
#2 Plate carry 46#'s each w/straps 1170'. duration 4:00.
#3 Thruster 50# db's 15,12,9 and negative MU 30,24,18. Duration 12:00. I tried some MU's to no avail; my right wrist is too inflexible for now...

Comment #103 - Posted by: Jonathan Jensen at October 5, 2005 1:03 PM

45# dumbells, subbed 3X pull ups and 3X dips for MU. 18:55

Comment #104 - Posted by: pwoodruff at October 5, 2005 1:05 PM

Crossfit Boulder Creek

Subbed 4 pull ups and 4 ring dips for each muscle up.

Nate - jumping pullups and dips, 8lb dumbbell thrusters - 33:55

Kim - jumping pullups and dips, 10lb dumbbell thrusters - 43:15

Beth - regular pullups for first round, then jumping, jumping ring dips, 10lb thrusters (gotta get more dumbbells) - 34:00

Comment #105 - Posted by: beth at October 5, 2005 1:05 PM

DNF. Very depressing today. Thrusters OK but I have done a full reverse on pullups. My body just refuses to do them. In other news my hamstrings are still killing me from the sat sun mon wods.

Comment #106 - Posted by: Christian H. at October 5, 2005 1:10 PM

Surf was 6-10 feet (faces) and glassy in Central Florida today, so I surfed for 3 hours. Going back out for a second session here in a few. Might not make the WOD today, but I will be smiling nonetheless.

Comment #107 - Posted by: Neil Eldridge at October 5, 2005 1:16 PM

Talk about needing some work!

45# thrusters as rx'd
sub'd 3x ring pu and 1 x ring dips for mu. thrusters continuous, pu and dips broken like humpty.


Comment #108 - Posted by: Rick510 at October 5, 2005 1:33 PM

14:25 thrusters not bad MU very scaled. Jumping muscle ups rings at 73" with two bands for assist. Seems pathetic, MU are still too much of a stretch for me in the transition...

Comment #109 - Posted by: vcraig at October 5, 2005 1:43 PM

Just did 4*15 dumpbell thruster and 4*15 dips instead.

Comment #110 - Posted by: Julian at October 5, 2005 1:55 PM

subbed 3 x pull ups and dips
20kg dumbells

time 22:13

as karl said...ouchy!!

Comment #111 - Posted by: DavidE at October 5, 2005 1:57 PM

that sucked...
Used 25 lb. DBs
subbed dips and pull ups= 45, 36, 27 each round

Have a good vacation CrossFit Rockford!

Comment #112 - Posted by: Katie Jo at October 5, 2005 2:01 PM

40lb dumbells (heaviest I have)
Jumping muscle ups (bottom of rings at the top of my head)
time 16:50

Comment #113 - Posted by: Matt M. at October 5, 2005 2:03 PM

I used 45 lbs dbs and did 3 pullups and dips for each muscle up. Finished in 20:27

Comment #114 - Posted by: Dan Orozco at October 5, 2005 2:12 PM

30# instead of 45# dumbbells. MUs as RXed. 1st set completed 10 in a row. The rest in sets of 4 or 5.

Comment #115 - Posted by: Jim at October 5, 2005 2:13 PM

This one killed...still sweating bullets and feeling light-headed (the best feeling in the world!).

- 45# DB Thrusters: R1: 10,5 reps R2: 12 reps R3: 9 reps
- Sub for MU as follows: Did pullups on parallel pullup bars. R1: 45 pullups/45 dips R2: 12 pullups/12 dips R3: 9 pullups/9 dips.
Time: 21:00

Started feeling light-headed after the first round. Decided to do 12 and 9 instead of 36 and 27 for the last 2 rounds of pullups and dips. I won't soon forget this one...I believe it will hit me like a ton of bricks tommorrow morning!

Comment #116 - Posted by: TimR at October 5, 2005 2:18 PM

Coach -

I am %100 in favor of a daily video. This one video was more valuable to me than 5 hours searching the message boards. Thanks a TON for this and every other video you guys have posted in the last few days.

Comment #117 - Posted by: Chuck Pelowski at October 5, 2005 2:20 PM

Oh, forgot to mention that I warmed up with 3x5 of 95# snatches. Makes me feel a little better about not doing the prescribed sub reps for MUs :)

Comment #118 - Posted by: TimR at October 5, 2005 2:23 PM

Matt G.
Thanks for the insight, I can do around 30 pullups and around 50 dips. Like I said, only two to three muscle ups. So I will take your advice and work on my muscle ups. I honestly feel that it is almost more technique than muscle though. At any rate though, the more I do the better at them I will become. Again, thanks for the insight and I will continue to work on my muscle ups.

Comment #119 - Posted by: Justin Spicher at October 5, 2005 2:25 PM

19:20 Did 3 pull-ups and 3 dips for each MU.

Comment #120 - Posted by: Matthew Jones at October 5, 2005 2:54 PM

13:13 as perscribed

Comment #121 - Posted by: PFEIFER at October 5, 2005 2:55 PM

1st round
15 40# DB Thrusters (40#'s is as heavy as I have)
15 muscle ups all singles, 1 double
2nd round
12 thrusters 40#'s
3 muscle ups and that was it for those. switched to pullups and dips for subs. Did 4 pullups and 4 dips for every 1 muscle up. 36 pullups, 36 dips
3rd round
9 thrusters 40#
36 pullups, 36 dips

Time 27:12


Comment #122 - Posted by: Jeremy at October 5, 2005 2:56 PM

Team Ruthless
CrossFit Virginia
Dino: [Did Conversion- 45lb Thrusters( 15,12,9) Pull-ups and Dips (45-36-27) 13:34:90
Then worked for about 45 minutes on bar muscle ups. MUST BE READY FOR COLORADO!!!!!!!

Comment #123 - Posted by: Dino at October 5, 2005 2:59 PM


45 dumbell lbs thrusters broken in all
15, 12, 9 dips
15, 12, 9 pull ups

can't do a muscle up because I don't have the dipping strength yet.

Comment #124 - Posted by: Kevin Scott at October 5, 2005 3:00 PM

#45 thrusters broken 9/6
45 pullups 45 dips broken 6:15
#45 thrusters broken 6/3/3
36 pullups 36 dips broken 8:11
#45 thrusters unbroken
27 dips 27 pullups broken 6:36
Total 20:01 Left arm was weak link on thrusters

Comment #125 - Posted by: Jim at October 5, 2005 3:00 PM

CFWU x3(minus pull-ups and dips, sub'd an extra 10 push-ups per rd)

WOD :17::44ish

DBL Thrusters unbroken w/45lb's. The very last one almost didn't make it up. Did pull-ups/dips x3 each, instead of MU's. Pull-ups were supposed to be done in groups of 10. That lasted 1 rd, then broke into groups of 5. Dips stayed in groups of 10.

Tried to stretch afterwards, but had a hard time bending my arm behind my head. Another good one!

Comment #126 - Posted by: DJ at October 5, 2005 3:09 PM

Awsome video! The music on the video KICKS A-- too! Nice to hear some Rollins on a video like that. Mr. Intenseity for a intense workout. Maybe we should talk to Coach about a soundtrack to workout to as well as more videos.

Comment #127 - Posted by: DJ at October 5, 2005 3:14 PM

What was I thinking?

Decided to "warm up" by putting on my new 20# weighted vest and go for a nice jog. After the first 400m I thought "screw it, MURPH TIME."

So I did Murph (RIP, Sir) without partitioning:

Put on the vest and Ran 1 mile, 100 ring-pullups, 200 pushups, 300 squats and ran 1 more mile.

61:19. PR by about three minutes or so. Today is now, officially, a bust.

Soundtrack: Meshugga's- Catch 33 and Neurosis'- The Eye Of Every Storm.


Comment #128 - Posted by: Dan Silver at October 5, 2005 3:21 PM

Justin S.,

Sounds like you and I are in the same boat. I hate it too...I'm not accustomed to running into things I can't master immediately. FWIW, I think you're right, it's a technique thing not a strength thing. That's why it's worth the extra practice though...once the technique gets ironed out, it's all cake.

Comment #129 - Posted by: Matt G. at October 5, 2005 3:25 PM

This was my version of the workout:


45lbs dumbell thruster
3 pullups
1 ring dip

hung the rings from the pullup bar. Man, bar dips arent even close to ring dips. I was one jittery fool until i concentrated on the form a little more. good workout


Comment #130 - Posted by: Sandy S at October 5, 2005 4:00 PM

Did 45 LB dumbbells
Did muscle-ups, but they were jumping muscle-ups. Started with rings eye level or a little higher, then dropped down and jumped into it. Did not feel like doing 1,000,000 dips and pullups tonight.

Comment #131 - Posted by: MikeY at October 5, 2005 4:08 PM

I am thoroughly impressed. It seems like every crossfit workout I walk away saying "That was the best workout I've ever had"...this was no exception. Everything was as prescribed, and I hit a major flow...I have to attribute it at least partially to getting my zone stricter this week. Total time: 16:37...which beats my time for 30 muscle-ups about a week ago. Thanks Coach!

Comment #132 - Posted by: Jesse Woody at October 5, 2005 4:18 PM

As it was just pointed out to me - thank you Tariq - in my early morning haze I did not see the word dumbell and used a 45# bar instead.

Comment #133 - Posted by: Norma at October 5, 2005 4:27 PM

Today was a pathetic showing. I drank last night and had no energy for anything. Horrible

Comment #134 - Posted by: Phill G. at October 5, 2005 4:30 PM

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster--> 30 Pound Dumbell Thruster - all sets broken
Muscle-up --> 30, 24, 18 rep rounds of Pull-ups and Dips - all sets broken

TIME: 27:31

Comment #135 - Posted by: Scott McAndrews at October 5, 2005 4:39 PM

Still fresh to CF and lovin' every torturous minute of it.

30# thrusters. sub'd 2/2 for MU's. Kicked my arse, but I'm on my way up.

Comment #136 - Posted by: Matt Laney at October 5, 2005 4:41 PM

used 20lb dumbbells
box assisted muscle ups

Ring practice-- holding dip, straight arms, negatives, etc

1000m row 4:42

Comment #137 - Posted by: Krista J. at October 5, 2005 4:46 PM

15, 12, 9 45# db Thrusters

15, 12, 9 Muscle Ups done on a PU bar (no access to rings)


Comment #138 - Posted by: Maurice at October 5, 2005 4:50 PM

45lb db thrusters
1 MU = 3 pu's/3 ring dips

Comment #139 - Posted by: kyle a at October 5, 2005 4:51 PM

26:00...horribly broken...PUs/dips subbed for MUs... pushed hard, got my ass kicked, think i sweated out about a gallon...head games continue, but screaming out loud helps...

Comment #140 - Posted by: ChrisNelson at October 5, 2005 5:08 PM

Ran 5k 23"
as warm up
then this with broken sets of pullup/dips
25lb thrusters

Comment #141 - Posted by: Jeff K at October 5, 2005 5:20 PM

Hey - I just noticed that not only did Crossfit Boulder Creek do 4 dips and 4 pullups per muscle up, I also misread the workout reps. We did 21 (84), 15 (60), 9 (36).

Comment #142 - Posted by: beth at October 5, 2005 5:23 PM

12:30, but substituted jumping muscle ups for real muscle ups. Can't perform a real muscle up.


Comment #143 - Posted by: Ray V. at October 5, 2005 5:24 PM

Warmed up with 3 hours of digging out my basement. Went directly from that to the WOD.


Used 45lbs dumbells for the thrusters. Subbed 3 pullups (on bar) and 2 ring dips for each Muscle-up. Performed as follows:

15 thrusters
3 rounds of 15 pullups/10 ring dips

12 thrusters
3 rounds of 12 pullups/8 ring dips

9 thrusters
3 rounds of 9 pullups/6 ring dips

Nearly every set broken.

Killer WO. Thanks for the video.

Comment #144 - Posted by: DaNewf at October 5, 2005 5:26 PM

14:20 minutes of ugly.

Subbed 30# DB
2x Jumping PU
1x Ring dips

Comment #145 - Posted by: Baron at October 5, 2005 5:27 PM

45lb dumbbell thrusters
45-36-27 pull-ups and dips

I know, I suck!
Thrusters were fast and unbroken.
Bodyweight movements like pull-ups and dips humble me.
Dips and pull-ups done in sets of 4-5, 20-30 seconds in between.

Matt, I'm surprised that you think Muscle-ups are more about technique!


Comment #146 - Posted by: steven stackpole at October 5, 2005 5:35 PM

I foolishly thought I was going to be able to do this. Managed the 15 rep round (45 jumping pullups and wall dips, and 45# barbell thruster) plus 12, 13.6# axle thrusters and 9 pullup/dips. Can barely lift my arms to type!

Comment #147 - Posted by: Corinne at October 5, 2005 5:38 PM


Hit the wall after the 16th muscle-up...

was doing consecutives of 4's,3's and 2's up
to that point.

Decided to finish up with 3 x pull-up/ dip
due to time constraints ( early morning WOD,
gotta get to work and fight crime!!)

45 lb dumbbell thrusters unbroken

Comment #148 - Posted by: Mel Jenkins at October 5, 2005 5:43 PM

13:56 using the 3:1 conversion ratio and 2 35# db's, but I totally lost rep count on round 2 and 3 and probably shorted myself 24 pu's and dips. Warmed up with some nice Dynamax drills though!

Comment #149 - Posted by: Steve S at October 5, 2005 5:44 PM

same sub as matt, 2/2 for each muscle up, most of the pullups with assist on one of those counter weight things.

Comment #150 - Posted by: Russell Biser at October 5, 2005 5:44 PM

Whew...what a killer.
I'm just getting started on the WODs, so I cut this down... I'd like to be able to use my arms tomorrow.

500 jumprope
100 single-leg jumprope (each)
100 double-unders
L-sit knees bent: 45, 30, 20, 20 secs

WOD: 18:30
- 15 wall ball (20#); 20 very broken pullups/jumping/negatives (rings); 45 bar dips (broken into 15s)
- 12 wall ball; 15 neg. pullups; 36 bar dips
- 9 wall ball... fall over and gasp.

Comment #151 - Posted by: jackc at October 5, 2005 5:47 PM


20# dumbell used for thrusters, its the heaviest thing I got without switching to barbell.

subd 3pu/dips assisted

Comment #152 - Posted by: Byron D. at October 5, 2005 5:49 PM


2nd and 3rd thruster sets broken. Assist on latter PUs and dips.

Comment #153 - Posted by: John Elstad at October 5, 2005 5:54 PM

37lbs. thrusters, didn't really keep track of pull up and dip subs, but I just keep trying to do a MU and I ended up getting two!

19 something minutes.

Comment #154 - Posted by: Neal Winkler at October 5, 2005 5:54 PM

cfwu x3 w/ OH broomstick lunges

focus: squat cleans: 5x5 w/ the bar trying to drop into a tight front squat for the catch

WOD: 11:58...rings on the squat rack's parallel pullup bars from the knees. thrusters were great. muscleups were all singles (i.e., managed). sweet WOD...wish i couldve done it w/ rings at regular height.

Comment #155 - Posted by: ediddy at October 5, 2005 5:59 PM

an abysmal 16:47 w/ 35# dbell sub and 3:1 conversion. If I had the motivation or energy I'd go haze myself.

Comment #156 - Posted by: dan van at October 5, 2005 6:06 PM

after reading the days postings i am even more pissed at my 43:48 time.
got to work on kipping which i think will help with a bar muscle up and certainly need some DB thruster practice. Why is it that 95lbs barbell thrusters were easier than 45lbs DB ones?

Comment #157 - Posted by: Trevor at October 5, 2005 6:07 PM

saw a guy on w/ the "Infidel" shirt. How does one go about getting one of those?

Comment #158 - Posted by: dan van at October 5, 2005 6:09 PM

subbed 3 pull-ups and 3 dips for muscle ups.
After the first couple of sets, I had to do pull-ups in 5 rep sets. Dips weren't bad, but the thrusters were terrible. Great workout. Tony P and Q - time to get your game faces on. Quit being weenies!

Comment #159 - Posted by: Scott R at October 5, 2005 6:09 PM

40 lb DBs
Muscle ups with jump start

Comment #160 - Posted by: PeterN at October 5, 2005 6:26 PM

27:13 with modifications

Round 1- 11:24
used 45# DBs for thrusters
sub'd 45 pullups and 45 bar dips for MUs. Did 15 rounds of 3 PUs then 3 disp.

Round 2- 9:18
Used 35# DBs for thrusters
36 PUS and 36 dips on gravitron with 60# of 'help'

Round 3- 6:31
Used 35# DBs for thrusters
27 PUs and 27 dips on gravitron with 80# of 'help'


Comment #161 - Posted by: jeftyg at October 5, 2005 7:09 PM

14:48, as RXed.

2nd workout of the day. First was a combination of hill sprints and stair runs. Liked this workout, but the muscle-ups really nailed me to the wall. I think one of the Marine ROTC guys was making fun of me for not doing deadhang pull-ups. It was certainly a weird experience.

Comment #162 - Posted by: David Knutzen at October 5, 2005 7:18 PM

used 35 lbs for thrusters
no muscle ups yet.pull-ups and ring dips.
did the same amount as thrusters.

Comment #163 - Posted by: R.S.M. at October 5, 2005 7:22 PM

Modifed for a very short available time window, and my crappy condition:

3 rounds:

15 45-lb DB thrusters
15 pullups
15 pushups
15 GHD situps

18 minutes

Comment #164 - Posted by: davidjwood at October 5, 2005 7:49 PM

45 thrusters
1 MU sub'd 3pull,3dip

Comment #165 - Posted by: Kyle Felmley at October 5, 2005 8:00 PM

45# dumbells
bar dips/pull ups X3

Comment #166 - Posted by: TKlink at October 5, 2005 8:01 PM

Steveo, I could be wrong. The reason I think it's a technique thing (for me) is that I know I've got both the strength and endurance (in pullups and dips) to do more muscleups than I currently can. I have no kip (a technique thing...I need to practice it) and that's killing my consecutive MUs.

I'm sure that for some it's a strength issue...but not for me.

Comment #167 - Posted by: Matt G. at October 5, 2005 8:09 PM

19:02 as Rx'd

Sneaky way to get us to do 36 m/u!


30# DBs. First 20 pull-ups from each set were kipping; rest were jumping. Chair Dips w/ feet on footlocker.

Comment #168 - Posted by: Eric2 at October 5, 2005 8:44 PM

35lb DB thrusters 15-12-9
PU, Dips 20-20-15 (gravitron assisted)
20lb DB thrusters 15-12-9
PU, Dips 20-20-15 (graviton assisted)

Comment #169 - Posted by: AdamY at October 5, 2005 8:48 PM

BW=203 WOD as Rx:
by rounds- 8:34/ 17:53/ 23:51 total

all thrusters unbroken, MU's mostly singles, two triples, four doubles. Almost had a 4-bagger (& a new PR) to start the 1st round; something antagonistic with the thrusters going on there.

Comment #170 - Posted by: jimc at October 5, 2005 8:55 PM

Aghhhhhh... Oh... Agh...

I can't do Muscleup's yet so I did 3 pull ups and 3 dips for each Muscleup and thrusters and RX'ed. Crossfit is hardcore, and I love it

Comment #171 - Posted by: Matt McKinley at October 5, 2005 8:59 PM


Was at my gym sans rings, so I had to do the conversion. Did the 3:1. Very good workout.

Impressive performance, Greg!! Awesome...

Comment #172 - Posted by: brian_g at October 5, 2005 9:14 PM

35# thrusters.
3-1 pu and dips

Comment #173 - Posted by: Skip at October 5, 2005 9:31 PM

I'll have to agree that technique/timing is key to MU's. Like most non-gymnasts, it took me quite awhile to learn to do one and then when I got the 1st one it was with great effort, needing a great deal of strength. Then they just started rolling along.... well... sort of. I went from zero to 20 then 30 during a work-out over a period of maybe a week. I'd chalk those improvements up to technique.
That said, they remain difficult to execute, especially when combined in a WOD.
I'm looking forward and dreading this one.

Comment #174 - Posted by: Jim Howe at October 5, 2005 9:32 PM

Crossfit Tikrit:
mfbunch-9:39 w/modifications: 30 lb dumbbells first set, 35's last two sets; wall-walking (1:1) for muscle-ups-different muscle groups but still emphasizes spatial awareness and agility; tough workout, finished with approx. 10 minute jog
joeyd-12:06-mods: 30 lb db all sets, 2:1 pull-ups, 3:1 dips on seated pressdown machine
stewart-mods: 25 lb db all sets, 2:1 pull-ups/dips for muscle-ups, 12:30

Comment #175 - Posted by: mfbunch at October 5, 2005 10:00 PM

45 lbs thrusters
had to sub pull-ups and bar dips.

Comment #176 - Posted by: Travis Braddock at October 5, 2005 10:49 PM


used Kenpo white belts tied in loops and wrapped around a bar for m/us. More than 1/3 each round were full m/us, the rest had a little hop to them. Those belts start to really mess with your hands after a few reps. Ever rep to full lockout (back of neck touching bar above)

Thrusters were complete sets.

I need to get multiple sets of rings for my different workout locations.

Comment #177 - Posted by: J Jones at October 5, 2005 11:38 PM


I did 6 MUs!!!!

Then I moved to machine assisted MUs with 28lbs of assistance to complete the WOD. Thrusters as RXed.

Comment #178 - Posted by: Chuck Pelowski at October 5, 2005 11:52 PM


10kg dumbbells first 2 sets, 12.5kg last set, 15kg probably just right for my 57 kg BW.

sets of 3 pullups + 3 dips for each MU, machine-assisted, little at first, more towards the end...

Comment #179 - Posted by: JefM at October 6, 2005 12:18 AM

28 min
pu and dips instead
22 kg db's

Comment #180 - Posted by: oliver at October 6, 2005 3:42 AM

3 pu/dip sub

Comment #181 - Posted by: Lino at October 6, 2005 5:50 AM

WOD 30:00 pu/dip sub
ran 1 mile, 7.5mph 4% (.6 mile), 7mph .5% (.4)

Comment #182 - Posted by: Trent at October 6, 2005 6:20 AM

for me, getting consecutive MUs require re-gaining the false grip on the way down - technique - as well as endurance.

unfortunately, I lacked elements of the skill and endurance for this WOD.

therefore, more practice and training!

Comment #183 - Posted by: John Messano at October 6, 2005 6:43 AM

used 30# DB's for this, and subbed 3 PU's and 3 bar dips for MU's. Didn't have a watch, but somewhere around 25 min. Will go with 35# DB's next time.

Comment #184 - Posted by: webster at October 6, 2005 7:39 AM

I did this work out tomorrow (a day late)but I posted it here so no one will see my time
1:31 (thats hours)
the pull ups and dids kill me


Comment #185 - Posted by: Hooger at October 6, 2005 8:02 AM

15,12,9 rep rounds
45lbs Dumbbell Thruster
sub 3pull,3dip =1 muscleup
did 3 sets of reps for each round 15pull,15dip, 15pull ect.

Comment #186 - Posted by: johnmcc at October 6, 2005 8:33 AM

I saw it Hooger.

Strong work going to completion! Keep it up. With a 'finish or die' attitiude like that you'll kick ass in no time.

just remember that for every time you think you have the worst time, there is at least 100 people that did worse and never posted - and at least 1000 people who didn't even try.

Comment #187 - Posted by: J Jones at October 6, 2005 8:53 AM

Your perserverance and dedication IS noticed. Impressive stamina. The 1.5 hour WOD, Whoa.. thats gotta hurt.

Comment #188 - Posted by: Jim Howe at October 6, 2005 9:16 AM

2nd post

Results: ~17 min. (once again, I forgot to start the clock about 1 min. in and then forgot to check my time at the end -- Blast!)

Had to go down to 35lbs dumbells after the first 5 squat thrusters. Not used to the motion and was falling all over the place. Had to take a sumo-squat position to get down that far. Might need to go even lighter next time until I get this down. Or just go a little slower.

Even with 35lbs dumbells, I had to break the sets into 2-3 mini-sets.

No rings so did pullups and dips. Had to rest several times in between sets of pullups breaking them down to mini-sets of 3, 2, and finally on the last set could only do mini-sets of one.

Had to break the dips into 2 or 3 mini-sets

Comment #189 - Posted by: jp at October 6, 2005 10:17 AM

Time 17:40 w/ 35lbs DB thrusters & 3pull/dip = 1 MU conversion.

Comment #190 - Posted by: Troy Archie at October 6, 2005 11:11 AM

3 pu/3 dip sub

felt weak due to lack of sleep (I hope)

Comment #191 - Posted by: broot at October 6, 2005 11:20 AM


45# db thrusters unbroken (not too hard with over 1/2 hour WOD)

1/2 MU & 1/2 pu/dips (3=1) per set

only a couple of double MU's, the rest were singles with long recovery in between.

Comment #192 - Posted by: Jim Howe at October 6, 2005 11:34 AM

subbed assisted pull ups & dips


Comment #193 - Posted by: rocco at October 6, 2005 12:52 PM

Subbed p-ups and dips. Those sets were all broken. After first 5 Thrusters subbed 35# dumbbells because technique was nonexistant with the 45's. For a time of.... 27:40.

Got my rings today! So maybe I can figure out how to do a muscle up and avoid all this substitution crap!

Greg rocks!

Comment #194 - Posted by: Van at October 6, 2005 2:13 PM

My body is WRECKED after Murph yesterday. Wah. Baby want a cookie.

BTW=150. 45# Dumbell-Thrusters, A to A. Ring MUs.




Comment #195 - Posted by: Dan Silver at October 6, 2005 2:38 PM

late post, yesterday's workout
DB Thruster as rx'ed
Don't have rings and don't have room above the chin bar to even attempt a MU, so subbed with 1 to 1 chins and dips. For the life of me I would not survive a x2 or x3 substitution.
You folks are animals!
Time was 12:02

Comment #196 - Posted by: Greg C at October 6, 2005 2:57 PM

Today was my first day back CrossFitting after 6 months off riding my bike and being lazy. What a wake-up call! I am not fit! I thought I was until X-fit exposed my weaknesses. Brutal. Subbed pull-ups, dips, and push-ups for the muscle-ups Time 11:40. No More Excuses

Comment #197 - Posted by: Matt Kelley at October 6, 2005 4:27 PM


No substitutions, but broken sets on everything. Couldn't finish the dumbbell thrusters without my shoulders failing. I thought these were a lot harder than the 95 lb barbell thrusters we do.

Comment #198 - Posted by: Paul Si at October 6, 2005 7:15 PM


Took me around 12:00 to finish the last six muscle ups. Only two singles all the rest triples and doubles. No breaks on the thrusters.

Comment #199 - Posted by: Jeff at October 6, 2005 9:45 PM


Comment #200 - Posted by: Jerry Hill at October 7, 2005 5:04 AM


Very late, did this on Friday morning.

Subbed pullups 3x, but did ring dips for the dip portion. 45lb DBs on the thrusters.

Comment #201 - Posted by: Jamie W. at October 7, 2005 8:43 AM

What a WOD! Pushing 60, bwt 270--thruster 15x33, no rings, so:chins 15&7 w/160 lbs offset on machine, dips 2x15 w/160 offset. Second set: 15x35, chins 10&2 w/offset, dips 17 w/offset. Third set: 9x35, chins 9&3 w/offset, dips 15 w/offset. Long way from rx, but--maybe before I hit 61?! Hopefully pushing less bwt by then, too!
Great stuff, guys!

Comment #202 - Posted by: pjtwo at October 7, 2005 1:57 PM

What a WOD! Pushing 60, bwt 270--thruster 15x33, no rings, so:chins 15&7 w/160 lbs offset on machine, dips 2x15 w/160 offset. Second set: 15x35, chins 10&2 w/offset, dips 17 w/offset. Third set: 9x35, chins 9&3 w/offset, dips 15 w/offset. Long way from rx, but--maybe before I hit 61?! Hopefully pushing less bwt by then, too!
Great stuff, guys!

Comment #203 - Posted by: pjtwo at October 7, 2005 1:57 PM

Super WOD! Pushing 60, bwt 270--thruster 15x33, no rings, so:chins 15&7 w/160 lbs offset on machine, dips 2x15 w/160 offset. Second set: 15x35, chins 10&2 w/offset, dips 17 w/offset. Third set: 9x35, chins 9&3 w/offset, dips 15 w/offset. Long way from rx, but--maybe before I hit 61?! Hopefully pushing less bwt by then, too!
Great stuff, guys!

Comment #204 - Posted by: pjtwo at October 7, 2005 1:58 PM

22:12 (stopped for about a minute then realized I owed another 9 pulls...)
subbed 45-36-27 pullups/dips for muscleups.
45# DB's

Comment #205 - Posted by: Steve HB at October 7, 2005 10:35 PM

Time 9:45

Not as required. Only did one pull up and one dip per muscle up. Burnt myself out trying to get a muscle up in the begining. Thrusters as required

Comment #206 - Posted by: J Ross at October 8, 2005 8:35 AM

as rqd except for last five,
had to go with alt MU (3 and 3)

Comment #207 - Posted by: TMazz at October 8, 2005 9:39 AM

15 45lbx2 thrusters,
15 pull-ups (kipped)5,5,3,2
15 dips (unbroken)


takin' it easy trine not to break down sick again

Comment #208 - Posted by: Harkonnendog at October 8, 2005 6:49 PM


As rx'd

2nd set of thrusters broken into 6&6.

With the exception of the first 7, MU's taken about 3 at a time.

Last round of MUs took almost 3 minutes.


Followed with 2 x 4 minutes rounds of bag work.

Comment #209 - Posted by: Kramer at October 10, 2005 10:44 AM

Abraham Lincoln Crossfit

Tom (BW 201)

35 minutes

10-3-2 (15) 45 lbs. dumbell thrusters
45 pull ups
45 dips (by three's alternating with the pull ups)

7-5 (12) 45 lbs. dumbell thrusters
36 pull ups
36 dips (by three's alternating with the pull ups)

9 45 lbs. dumbell thrusters
27 pull ups
27 dips (by three's alternating with the pull ups)

Comment #210 - Posted by: Tom and Joe Londrigan at October 11, 2005 2:06 PM
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