Dang! I just did this WOD on Wednesday! 2 MUs every minute on the minute. Total time: 14:13. We'll see what time I get tomorrow.

Will this WOD ever get a name? It seems only appropriate since it comes up so often. Anyone have any ideas for a name?

SWEET, I like this one. Maybe some day I'll actually do it w/rings(I'll be making them this week Cates).

As for a name... How about "Hillary"? Like her, I'm always left WORTHLESS after this one.

Crossfit gyms are breeding like rabbits!

How about Vanessa, that crazy chic pushed me to the edge, left me hurtin and feelin like crap lol. Then she showed up and did it again, lol@me.

Yes they are springin up like rabbits, I wish one of the offsprings would make its way to pomona or laverne area

Sunday will be a rest day for me, but can't wait to get back on monday to work on these pull-ups and dips!

CrossFit Virginia
Team Ruthless

I can't do the muscle-ups. When doing the 120 pullups and 120 dips. Can I mix it up or do I have to do all 120 pullups before doing the dips

Or perhaps up north. Montreal could use a crossfit... as to names... Brittany would be a rather good one...

Let's see...a woman who comes along, you enjoy for a while... but leaves you in pain...how about Dana ??

This WOD could be described as a massive effort accompanied by a pain that feels like it will never go away. So, how about we name it...Paris

Im only 18 and just starting CF. Not very strong or fit in any way. I can't even do 1 Pull up. Weak, huh. Well i was wondering what other exercises are recommended and an equivilent?

Henry - You can do assisted pullups, jumping pullups or negative only pullups. You can also sub inverted rows (See http://www.trinewbies.com/StrengthTraining/strength_training2.asp) Take it easy if your just starting, if you are not used to working out, don't try for 120 or you could be sore for a week.

5:31 - 30 ring MUs in my modified power rack. 14 consecutive the first attempt; the remainder in 2/2/3/3/4/2 reps. Cracked my head once on the safety arm I had moved as high as it could go in the rack....my form tightened up a bit after that.

52# kb snatches: 7,1,6,2,5,3,4 reps

20# cb mills: 2x5/5
15# cb mills: 4x5/5

26# kb overhead holds: 3x60 second hold - focus on elbow straight and arm behind head

Hey, so i know how crossfit generally supports a zone diet with a little stricter guideliness, what do you guys think about intermittent fasting (IF)?

as i understand it, Sears wouldn't like it so much, as he emphasizes the continual burning in one's stomach...however there has been a lot of talk that it is particularly helpful for athletes.... is 12/15/24 hours ideal?

any thoughts would be appreciated.

Dave E, mix it up. I start off in blocks of ten before swapping over to 5s.

hey Zhanna check out the message boards this subject has been discussed in detail. Also check out Robb wolf's(crossfit norcal)performance menu. there is an excellent article on this in one of the back issues. issue 6 i think.

cheers

Its so annoying i can't nail a MU yet. I've only got a bar on which to do them as well, no rings. I can do dips and pull-ups till the cows come home, so i doubt its strength related. I've also got really bad shoulder stability so the transition point scares me whenever i get to it, rolling them round like that.
Guess i'll just have to work through the 120 :(

I'll have to do these tomorrow. I'm taking my crossfit training to the British Indoor Rowing Championships. 2000m.

Race On!

Crossfit Rules

120 pull ups, 120 dips - 21:18

Baz

30 MU's, 22:51

Does anyone else get elbow pain from the transition?

120/120 in 17.51
sets of 10 PU/10 Dips

Jeremy

Are the dips and pullups do in for 30 rounds of 4/4?

Andy

Providentially I'm next to a set of rings today. Still can't do a muscle-up correctly, but did 40 jumping muscle ups. Rings were too close to a wooden support for me to kip.

My first purchase when I get back to CONUS will be a set of rings.

30 bar muscle ups

time 10:27

Alright, that's it. Now I'm pissed. First, the caveat. I could not do 1, one f&^*%ing muscle up. But as someone noted above, I don't think it's strength as I can do lots of pullups and dips. I just can't seem to get my body to contort quite right through that transition, where the rings go from facing forward to swinging around 90 deg. to the side. Given that I am the slightly obsessive/competitive type (for example, I'm the guy who loses at a video game to the computer and then plays for 17 hrs straight, foresaking sleep, food, water, and all social contact until I beat it), the muscle up is now my "white whale".

Jumping muscle ups - 8:22. Rings at eye level. I may punish myself and go back later for the 120 except my hands are ripped up from the rings.

Anyone think that doing them backwards (trying to slowly lower yourself down, like negative pullups) will help get the form/technique down?

Any help/thoughts appreciated.

I just had a thought - since I invoked the Capt. Ahab/MOby Dick reference, I think I will call this workout "Moby Jane".

prev 31:42.0
today 26:40.1

Substitute for MUs: 4 pus, 1 ring dip

outside temp: 40deg
sleep last night: zero

i'm stupid

Sean
Do you have the false grip down yet? Also there is a fair bit of form required at the transition point. If your hands are in the wrong place the whole thing gets a lot harder.

In Response to the fasting question by Zhanna

http://www.detoxifynow.com/fasting_quotes.html

Also,in regards to the fasting issue

http://www.detoxifynow.com/fasting_and_colonics.html

FIRST of ALL >>>NICE JOB KELLY it seems to me that 14 consecutive MUsis a new record/ CF Challenge of some sort...anybody else up to 14 yet...?
15:09 for me on the rings... only one set of five all others in sets of 2s & 3s but it used to take me almost 30 mins last year...so Im happy with any MU
ABSOLUTELY & UNEQUIVALLY AWE STRUCK KELLY!!!

Coach/Anyone
On the diet issue, I know we in the CF community try and eat real strict and natural but what about supplements while working out such as Gatorade or accelerade? I know the Gatorade has simple sugars that increase your insulin level thus inhibiting fat burning buy what about Accelerade and the 4:1 protein /carb mix? I mostly stick with water but being new some of the workouts take me a while. Any advice?

how do you do a muscle up on a bar? is there a video demo? thanks

I also like the name Paris. That woman just won't go away either!

Jack, go to the below website, and under video's there is one entitled Matt Gagliardi bar muscle up. It's a good one.
http://www.mitymous.net/weights/xfitfaq.htmk,

Jack, Matt G's bar muscle up is here under videos

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

Jeremy

What he said

Jeremy

rest today, this one tomorrow. Can't wait!

DJ, sorry I didn't get to your post earlier. Cindy kicked me in the Bal*s. My shoulder was hurting a little but she was a monster that day. Man it was fun!

Ian,
Someone here demo'd it live for me just a little while ago, particularly how to grip the rings (almost on the wrist itself, way down the heel of the palm). Also, I envisioned it as requiring speed, but he showed me at the transition it actually requires one to slow down and lean forward. It's definitely going to take me some time. Still embittered, I did 60 ring pu's and 60 ring dips with the day off tomorrow.

Still can't get the transition of the MU. Did Pullups and Dips in 32:45.

DJ, also have to fin today and do the pullups and dips because god knows I can't do a MU (yet)! I have a total immersion class on Dec 2-3 in San Fran. It should really help me with balance and gliding through the water. That should save me some energy for the rest of the ass kickin we get out of the pool. Hope to see ya in AF Blue.
"First There"Hoo-Yah

4 bar pullups / 4 ring dips
28 rounds in 40:00

1st 15 rds PU unassisted then jump/negs
1st 18 rds dips unassisted then jump/negs

I'm blasted...

30+ bar muscle ups under 10 min.
10 minutes of ring muscle up practice.
Why can I rip off bar muscle ups 4 at a time, and I can't get one ring muscle up? Does anyone else have this problem?

18:20.

I got my first bar MU about a week ago.

My best was 5 without coming off of the bar. I first attempted a MU more than a year before even hearing about crossfit. It took me months to get one when I actually worked on them. Until recently I could not perform one despite being able to chin with 90lbs or do dips with >100 lbs. For me it was not basic strength but coordination and strength of my stabilizer/accessory muscles to get the transition. I still need to go one elbow over first, but feel confident that will change relatively soon if I don't get injured.

Due to my poor wrist flexibility and an injured wrist, these are done with a regular closed grip, I can't get false grip. If I do false grip I can only lower myself part way.

I'm not sure if it helps get the actual skill, but I did ring MUs with my toes on the ground, using my legs to help through the transition. Also worked static holds and top, bottom and transition position.

cfwux2
also tabata bottom to bottom
17-16-15-13-12-12-12-12 legs were like rubber after this

WOD= 19.53.75
jumping muscleups rings set about top of forehead
6-6- 2 reps x 9 sets
arms are like rubber now..

120pu
120dips

26:56

5k run: 24:00
2x50sit-ups(anchored)

Team Ruthless CF Va

1st time w/ rings instead of a bar

a humbling 25:21 ---with just as many failures as successful attempts

MattG--sorry about your 'Canes--they didn't even look close to being the same team that beat the Hokies

100 pullups. 100 dips, 20 dumbell rows 30lbs, 20 lying dumbell press/narrow bench press 30lbs. 27:41.

11:47
sets of 30/15/15/15/15/15/15
after the first set of 30 pullups(pr) the rest were broken.
Last time 17:53
June just under 30 minutes and had to finish pullups with assist.

Still can't get a ring muscle up. Would it be better to do jumping muscle ups for this workout or continue doing pullups and dips until I can get them? I can get a bar muscle up just not a ring.

Nick K- no, your a freak.
kidding of course! I don't think I'm alone in being suprised by your problem though, for me & most I've seen (which are few I admit) the bar MU is harder than the rings because they let you manipulate your C/G on the move.

MU's: 6,5,3,2,2,singles- time: 10:55

Kelly- I am awe-struck. nuthin' else to say...

120 pull ups
120 dips

17:32 w weight vest

.

Nick K

I had more trouble with the bar MUs than I had with the ring MU, but I did start on the rings. I kept wanting to push my chest through the bar like you can with rings.

A bar MU is a very different move, unless you are doing them with a false grip like Matt G. If you are kipping the bar MU you are using some skills that are a little different.

If you can do 4 bar MUs, you have the strength to do a ring MU. You probably just need some technique coaching.

First really choke up in your false grip. Tyler says that if it hurts your wrists that means that you are probably doing it right.

Second keep the rings as close together as possible during the pull-up. I they should be right at midline when your chest reaches them. Then keep them pretty much in contact with your chest through the transition. You should be able to drag you thumbs along your chest while they rotate out. The force required to get above the rings goes up exponentially as they get farther from your body.

Also start from a hang at the bottom and pull up fast to get some momentum on the way up to help you through the transition. When you get to the top contract your abs really hard. That will help get your shoulders over the rings.

Practice really deep ring dips and support holds to get yourself used to being above the rings.

At first kipping may help you get up there as well, but that can be a little dangerous, as you can lose a ring behind you at the top.

Good luck, I bet you will have one within a week.

30 Ring Muscle-ups

20:53

120 Chin-ups
120 dips

25:24.....very tired!

120/120 pullups/dips
1st 20/20
then sets of 10/10
21:00

WOD-19:10
Didn't do any muscle ups, still need to work on the form for them. However, I did a split on ring pullups and straight bar pullups, and for dips I did reverse dips off of a chair with my feet elevated on a table four or so inches higher.

60pu/60dips
11:37.6.

Extremely sick today. Warmed up with Grace from a few days ago.

WOD

PU/Dip bar 120/120

13:54
Chest was still sore from Cindy, which was still sore from Linda.

Gina
18:49 PB

30 jumping muscle ups with rings above top of my head: 14:20

Ray

Did "Grace" from yesterday
135lb power clean and press
30x
2:46
They werent pretty, but every rep hit the floor, and locked out over head.

Steveo

I did the 120 pull up/dips alternative. I will not revael my time(slow), but I was able to complete all of the reps. w/o any assistance or jerking. A big improvement from last time.

Ahmik,
Thanks for the help. I will definitely be practicing again tomorrow. I really want this technique.
Thanks again!

Stupid stupid stupid. I tackled this WOD in intervals of 5 ring P/U's, 5 dips. Must have used 2nd grade math because I figured that I had to crank out 40 rounds to get the Rx'ed 120. Wifey was done way before I was using her system of 8x15 rounds, then she did my math and told me I that I was done 80 P/U's and dips before.
Napoleon Dynamite says it best, IDIOT!

Time for the 200 reps was 19:54. No clue what my time for the 120 was. I will use the rest day to go over my basic division skills.

12:50
Nearly two minutes faster than my last attempt 4 days ago. Only difference being I warmed up today; Wednesday I did them cold.

I'm putting my vote in for Jenny.

This is only my third WOD and my legs are still sore from cindy(she did me in).Tried to do the pullups and dips on the gravitronish like thing in our gym. Of course, out of 3 people in the whole dang gym another guy wanted to use the machine so I gave it up, courtesy and all. Practiced doing the C&J with a bar until the guy was done. I also stopped and started the watch again.

51 pullups 54lbs assistance 29:03min
51 dips 33lbs assistance
stopped
49 and 49 same assistance
Only did 100 with a big break. So what! It still kicked my tail.

30 jumping MUs, rings a couple inches above my head. Forgot to start watch, time around 15:00. A couple attempts at unassisted MUs, but no dice. Committing myself to 5 reps by Christmas. Chris

Let me see if I can explain this.....

pullups-6x5 dead hang p/u's, 6x15 partial weight assisted.
dips-8x15 bar behind back, feet elevated.
Used my doorway exercise station. Great workout.
30:15
Thanks CF.

Subbed 120 ring pull-ups and 120 ring dips (no head clearance for MU; 2 pairs of rings).

Total time: 19:07

Not too happy with preformance on this one.

Alternated between pull-ups and dips in sets of 4 for 30 rounds.

Almost all dips and pull-ups after the 4th round were 2s and 1s.

Went down to Crossfit DC today for the firt time, great bunch of guys.
-Warmed up with 1/2 tabata B2B squats and then 1/2 tabata pushups.
-Clean technique work
-Rope technique stuff
-Handstand work
-Kipping practice

I must work on my cleans, I keep bending the elbows early.

C,

I'm getting ready to head out and take this one right now. That's funny. I was trying to sign up for a TI class in Santa Barbara this weekend. I wasn't able to get in it, so I'm going to try and get in one in Febuary down here in L.A. Where in Frisco is the one you're attending?

DJ

120 pullups 120 dips
36:24 this time 50:14 last time out.
mixture of pronated grip/parallel grip/supinated grip on the pull ups from dead hang

General question about diet: In the past I've always seen it recommended that a workout be quickly followed up with protein (such as whey; rapidly digestible and very bio-abvailable) and perhaps juice because there is a window of time post-workout when protein and other nutrients are most easily absorbed and utilized in your mucsles. After reading about the Zone diet and the Performance Menu sites there is no mention of this post-work cocktail as a necessity. What does everyone think about this?

What do you guys think of Bar ups? Its just like muscle ups with rings only you use a chin up bar instead. I can do it from a dead hang. So how many bar ups should I do for each muscle up on rings?

thanks

Some day I will get muscle ups.

120/120 25:04, sets of 5 each.

At the inlaws, so I used a tree for pullups, picknick table w/feet on the bench for dips.

On rings
120 pullups, sets of 5
120 dips, all assisted
58:00

10:15, first 15 from dead hang, the rest were jump assisted

HA! 30 Ring muscle ups. No jump, from hang.

I did them over the course of my workout.
I was also doing...
pistols on the bars
lever practice
planche/l-sit swings
skin the cat(s)
one hand handstand (on the bars)

Feeling good about that. I usually only do a couple muscle ups every day. Most I have ever done in a day before... loved it.

5:58 -30 Ring Muscle Ups
I don't post too often but I was pretty pleased with my results today. To everybody who is still working on muscle ups stick with it and read everything Coach Sommer says about muscle up form.

I am pumped...30 in 11 minutes flat.

Bryant you really got film yours!!!! Awesome work!

DJ, it's at the collage. Not sure which one though, just got the packet yesterday.

27:33

Did 120 PU & Dips. Broke them into sets of four to simulate 1 muscle up per four.

Beat last time by 3.5 minutes and all were real and unassisted.

34:45 - blisters!

Did 120 PU & Dips. Broke them into sets of four to simulate 1 muscle up per four. Both were assisted.

PU: #15 on Cybex for the first 22 and #16 for the last 8 (a huge improvement from 19-20 the last time)

Dips: #12 on Cybex for all

5:03

Ring muscle ups.

3 minute PR.

4 rounds of 3
4 rounds of 2
10 rounds of 1

Arms extended and rings turned out at the bottom of each rep.

cfwux 3

WOD
10:03

30 assisted muscle ups using a box jump. Worked on negatives on dismount(slow ring dips).

OUCH!!!!
Time: 28 min 34 sec
120/120 sets of 4
My arms are numb

Today was the first crossfit I got to do with a partner, and the added in-your-face competition rocks. Being that it was his first crossfit we decided to do Cindy as RX'ed.

John Whitmore - 9 rounds

Matt McKinley - 9 rounds

Thanks for the workout coach, I'll have to make up today's WOD later

Crossfit DC workout; see Allen's post above.

I'm thinking FGB immediately followed by 'Cindy' for next time

That would (not) be fun!

Nowhere close to a muscle up. Still working on 10 pullups in a row!

Did this in sets of 10 pullups, 10 dips. 6 sets.

Grip was a little tired because I had to make up Grace today too.

Ian,

Thanks for answering my previous questions. Some of the times that are posted on this board are amazing. I just had one more question to see if I am doing this right. 120 pull-ups and dips in sets of 10 all through is still too hard for me. I spent 30 minutes doing 60 and 60 unassisted and then did the rest assisted, finished in 45 minutes. Does this jive with what the Crossfit document intends? I had a lot of rest time in between, and when I used to work out I would do it in circuits of 3 exercises. Thanks very much for your help.

Testing day-
Leanne S.: Timed 5k run on track, 27:59. Max deadlifts - 95/115/135/155/175/195/205. First real DL's since childbirth 3 mos. ago.

Steve S.: Max deadlifts - 95/135/155/205/255/280/300/300/315. New PR and first double body-weight DL!
Finished with light OHS and FS's.

CFWU x3(-pull-ups & dips, +flutterkicks)

WOD :18::06
5k

Knocked :05 off my last time. Done in sets of 10. After the third set of pull-ups, I started breaking those up in to 2 sets of 5 and then 3's and 2's. Dips are never an issue. First 3 to 4 sets were staright pull-ups. Kipping after that. Stoked! Can't wait to try a real MU.

Question: If one was going to fast, would it be better to do on a workout day or an off day?

C,
I'm 1/2 way through the TI book. I really want to get into a class. You'll have to let me know how it goes. Did you do todays w/the vest on?

D

5 pullups (kipping)
5 ring pushups (rings ~1ft from floor, feet on cinderblock)
5 double kb clean and front squat (26# kbs)

15 rounds in 20 min.

Saturday: 4 hrs of tabata leaf raking
Sunday warmup: 3 hrs of tabata tarp loading and leaf sled dragging.

Did Fight Gone Bad yesterday (11/19). I scored a 341 (PR by 37) with the following mods:

25# DB Thruster for wall ball
burpees for rowing

Girlfriend scored a 332 with the following mods:

12# DB Thruster for wall ball
burpees for rowing
30# for SDHP and Push Press instead of 75#

Today was Lynne:
BW = 195#
BP = 195# x 16,14,13,12,10
Pullups x 23,21,18,15,12

100 PU / 100 dips
17:57.23
had to cut it short b/c i was in a hurry

10 rounds of 12 kipping pullups and 8 ring dips for a time of 25:09

Last time it was 6 rounds of 20 pullups and 20 NON-ring dips for 26:50

I did less (but harder) dips this time so I'm not sure if the reduced time is really an improvement.

Next time I will use the same format as today so I can do a true comparison.

I'm still a long way off from doing muscle-ups even if I did have somewhere to do them.

22:46, pull ups on assist machine

120/120 pullups/dips

34:25....2 minutes slower than last time....

Nice pic Rockford!

15:45 tonight

Could only handle doing 80 pull-ups/dips. Just plain ran out of gas. This weekend represents the most pull-ups I have ever done in my life at one time. Even when I was a collegiate track athlete. WOW

cfwu x3

WOD: 7:33...19" slower than my PR. started w/ a set of 6, and the rest were singles. tabata squats and maybe handstands later.

30 muscle ups in 11:20, well off my PR. However, I've been dealing with sore shoulders, and this may have set me back. The first several really hurt, but I was too stupid to stop.

30 muscle-ups 8:48

5 minute C2 warmup
2 mile run
5 trips up (and down)196 steps
Prep for 1120 step Cystic Fibrosis Stairclimb fundrasier on 12/2.

crossfit tikrit:
30 sets of 4/4 using rationale that the sub for one muscle up is 4 pullups and 4 dips
mfbunch: 10:41-had no way to compare last workout b/c had elbow tendinitis and had to sub another workout
joeyd: 12:03
finished with 1xsuicide sprint on basketball court (would have done a few more but the boss was ready to go)

RyanP,
That's a good question. Let me know what feedback you get. Thanks.

DJ

did the pullups and dips, 30.08

chest never recovered from the bench press/ run wod about 3 weeks ago and now anything with pushups or dips is really really bad

Did 1/2 of this.

60 pull ups
30 ring dips

22:00

Followed by a slow 5K (slow cuz I took the dog who hasn't learned how to run on a leash yet).

Straight-bar MU's. 30 in 5:53.

Kept going to see how many I could squeeze out in ten minutes and hit 44.

-D.

Repost from yesterday since I got know response:General question about diet: In the past I've always seen it recommended that a workout be quickly followed up with protein (such as whey; rapidly digestible and very bio-abvailable) and perhaps juice because there is a window of time post-workout when protein and other nutrients are most easily absorbed and utilized in your mucsles. After reading about the Zone diet and the Performance Menu sites there is no mention of this post-work cocktail as a necessity. What does everyone think about this?

60 pullups, 60 ring dips, 20 muscleups with band or jump

Will rest today and do this WOD tomorrow.

26:47
Sets (pullups [lots of kipping]-> dips) - 2@8/6@6/8@5/5@4) = 122

120/120 ~ 40:00

Dips started with a set of 20, then went to sets of 10.

Pullups started with a set of 14, but I quickly dropped to doing sets of 5. Last forty or so pullups were mostly jumping pull ups.

Ugh!

16:38, however,

did 30 pullups with rings, followed by ring dips, broken into sets of 7s and 5s, then did 30 more bar pullups and 15 more ring dips since I failed in doing complete muscleups.

23.08
had to go to assisted dips after 50

30 MU's In sets of 5, a real breakthrough with these today. I did them on the bar; I need to get some rings. I didn't time today.

DJ, no just body weight. If I get to crazy I know I will screw it up again. Slow but steady ya know.

No muscle-up yet, and dips kill me. Did what I could in the time I had.

90 pullups, 90 assisted dips, in sets of 5. All reps full ROM. Nice essay on quality MFT, certainly got my attention today.

30 MUs: 29 minutes

Completely spent. Time 22:20

20 pu's and bd's unaided then on assist machine with increasing assistance.

cfwu x 3

WOD: 7:56

Subbed jumping bar muscle-ups. Last time did it in 15:32. Time to start working on the real thing.

120/120

26:19

120 pu's
120 dips

alternating in sets of 5

time: 13'28"

Rest Day

Not for time because someone wanted to work in on the squat rack. At least that was better than the first rack I approached where some guy said he was going to be there for awhile because he still had to do DLs and curls and said he needed the cage for that (yes I asked). Sub'd 30 ring pullups and 30 ring dips. Realized afterwards that there is ceiling beam in the boxing room that would be excellent for the rings. As soon as I get back from vacation, I'll give that a try.

120/120 - 22:46
Sets of 10 that quickly devolved into sets of 5 and 4.

Did 30 ring MU from knees as gym does not have a high enough bar to hang them from. 8 minutes flat. Pretty pleased with time.

Tariq

120 pull-ups
120 dips

31:32

Still working on the bar MU. I've learned to do it with a decent kip, but after looking at Matt G's clip I've got a lot of work to do to get to that stage.

30 HEAVILY assisted muscle ups.

so heavily assisted my legs got a work out! rings just off of floor. transitioned with legs under me. forearms worked and false grip was difficult by the end.

time didn't mean anything as it was all heavily assisted. (completed 11/20, late post)

Did 15 bar M.U's and 60 dips and pull ups in just south of twenty minutes.

30 muscle-ups in 10:13

30 muscle-ups in 10:13

day late. 46:04 for 120 pull ups and bar dips. 15 min elliptical warm up 13/13.

35:16

didn't have rings.... did 30 bar muscle ups in 9:42. This felt drastically different than a ring muscle up, it becomes very easy if you use a kip.

Wow, I need to work on the muscle up! I had to opt for the 120PU 120Dips.

Total time 25:40
15:08 120 PU with kipping.
10:10 120 Dips

30 bar MU 7:18
Kinda new to CF. Are rings more difficult than bar? Hands are burning!

Did the 120/120 option.
Kipped ALOT!
After the first 16 pu/dips in a row, alternated 10 pu and 10 dips.
I think my watch stopped, 'cause my time seems too quick compared to everybody else's.

Sarah- 23:55 -substitute 120 pull-ups and 120 dips (with jumping/kipping pull-ups and small assist on dips).

day late

16:57

did the pull up / dip combo because I wanted to train more for high rep pull ups. My dips are also seriously lacking.

I did pull up/dip combo also. Mine was alot slower. I was able to get to 80 bar dips without assist.

43:21

120 pu last 60 assisted
120 dips

25:29

45 minutes to get through 120/120...10 reps/set.

Probably could've edged 5 minutes off of this if I didn't have to walk from different sides of Gold's Gym to get to unassisted pull-up bar.

Aush

120 pull-ups
120 dips

25:30

started off with sets of 10/10...for 3 sets then had to do 5/5. Non-assisted--chalk really helps with the grip for pullups. The gym management freaks out if they catch anyone using chalk so we have to be on the DL with the chalk...yeah, its one of those gyms...

30 Muscle Ups 13:45

3 minutes faster than last time
All singles.
Started with one every 20 seconds. That lasted for 3 minutes or 10 muscle ups. I did the remaining 20 one at a time every 30 seconds.

Final time 13:45. My false grip started to fail at the end. Also, I jumped off the rings at the top rather than lowering myself under control.

Gene

Did 120 pull-ups, 120 dips. Just under 12 minutes. Started doing 10 and 10, on the minute. After 8 sets, pull-ups down to 8.

23:00 did 120pu, 120 dips

Feeling a little sluggish today. And definately feeling the lack of a workout partner.

16:58
120 jumping pullups
120 dips w/ feet even w/ hands
10 sets of 12

Beat last time by 1:16 AND did a much harder workout. Felt really good about this one. My arms are killing me, though!

(9/5/05 : 18:14
120 pull-ups (36-negative only, 84 w/ feet resting on box)
120 dips W/ FEET ON ground)

Broken into 10 sets of 12 each

modified wod
12.23
60 pull-ups alternate
50 ring dips
sets of ten each

90 in 25:34
106 in 35:24
130 in 45:01

TERRIBLE! My pullups killed me on this workout, my back was so fatigued I was reduced to doing sets of 1 pullup and one dip and even then I couldn't keep up that pace for very long.

Meyer 36:57 Lots of jumping pullups & weight assisted pullups 30 sets of 4

Jeff 37:43
Webb 25:58 mostly modified pu and chair dips
Godfrey 28:41
Maggie 29:15 60 of each
Ryan 20:50

25:38
120 pu/120 dips (chair) in sets of 12
most pu's were jump started, approx. 30 with feet on platform

10 -10 sets with help 110lb. 20 mins.

Did this one last night in my garage gym. I moved my dip-station back to back with my pull-up bar to minimize the transition. It was nice and cool and the music loud. Did 4 pull-ups then 4 dips for 30 sets. First 20 sets full ROM, last 10 sets needed some jumping assist.
Time - 26:50

I believe this is the first time I've ever finished this workout. :) 120 PU, 120 dips with 52lbs assistance= 20 min.

It's gonna be hard to cook tomorrow when I won't be able to lift my arms at the shoulder.

Was in a hurry, so only warmed up with a half mile run. 4:38

60 pu, 80 dips, 10 minutes, couldn't do anymore and I had some assistance on the last few sets

30 rounds of

4 modified pullups
walk downstairs
4 chair dips
walk upstairs

30:00

30 MU, 13 min.

4:30

Finally got around to this one last night, took over 2 min off my PR. I was very pleased with my time.

First 18 reps were sets of 2 every 20 sec, then I had 2 sets of 3, a set of 2, and 4 singles. My goal was initially to just sub 5 min, time to start working towards 4 min....

4:30
using a straight bar

finished 30 mu on rings in 6min 20sec. My reps were 11-5-3-2-2-2-2-3.

Patrick Barber