WOW, I cannot do a single muscle up, and i can only do about 2 pullups (I just started a week ago) what should i do for the muscle ups.

smitty
read here

http://www.crossfit.com/cf-info/faq.html#Substitutions4

Have been doing some searching around for rings, and I came up with this website, they are not perfect but they are down a couple bucks from the elite rings. I would assume you could find nylon straps and buckles at any hardware store for under $10.
http://outdoor-living.hardwarestore.com/57-239-playground-accessories/commercial-grade-gym-rings--619310.aspx

I just built my own rings for $12 based on the design shared a couple of days ago. Nylon tie-downs, plumbing PVC, and 3' of nylon webbing. They're not high speed, but I gained a much greater respect for ring dips and muscle ups this morning when I tested my rings.

HOLY CRAP, 56 pullups/dips, well thanks, I guess.

Sean R.

See if this doesn't help you make some decent rings: (Power rings are quite nice though)

http://www.crossfit.com/cf-info/faq.html#Equipment3

3/4-inch or 1-inch PVC $2.00, 12-foot lashing straps, pair = $4.00 @ Wal-Mart, that should get you started...

Anyone know what the deal is with Elite Rings? I pre-ordered a few weeks ago and I'm still waiting to see how many muscle-ups I can bang out, if any.

Self-improvement is masturbation.
-Tyler Durden

Damm. I'm up late and out of town with no gym nearby. On the plus side get to go riding, woot woot.

I love Streeter's socks.

-D.

3 sets of 12 muscle ups for time-that's funny, i think you must have misspelled push-downs and preacher curls. i'll check back when the real wod is posted. look forward to an awkward stab at completing this one!

14:39 - 500 meter rows, ring MUs.

3x50 double 20# cb swings

Smitty, you added incorrectly. At 3 or 4 subs per MU, you'll have 108 to 144 pullups/dips. Well, I'll have 'em too - but you get the point ;)

I'd better get started...

He just needs some sandals to go with those socks

Oh me, I've yet to do one muscle-up. I feel I shall be unable to use my arms tomorrow.

smitty: welcome to the dark side...

13:07

This may be a liitle late but I noticed Eva using an underhand grip on her weighted pullups. I always referred to that as a chinup.

Was feeling flat today - only had 3.5 hrs sleep after a birthday bash for a workmate

so...

I rode to the pool...5k at 95%
Swam 1k as - 200free - stop for a sip of water - 400free @ 100% no break, 200Breast @ 90% (plus a slow 100 warm down)
Rode home - 5k all out effort

19:20
500 m row and 36 dips/chins/round

19.55

Subbed 500m row for 95lb SDHP 20 reps

pull ups off a tree branch

#7 I pre-ordered a set of elite rings a while back myself. According to the date on the site they should of been in by now and I got billed for them once, then it was taken off. I have tried to contact them twice for an update but no joy. Guess I will drive around town looking for a playground with a set of rings in it.

I checked the elite rings website and they have updated it recently and now it says that the rings should of started shipping beginning of Feb.

I am sure that means mine will be here any minute, maybe I should just go watch TV till they get here.

James D, is there any kind of "formula" you use to figure how much/many weight/reps to substitute SDHP for rows?

I'm new so I apologize if this is answered elsewhere. I could use any direction you're inclined to provide to that said answer.

body wt 140 lbs

31:01
3 rounds of 50 SDHP's with 45 lb bar
108 pullups/108 dips-- broke it up into 3 pu's/3 dips x 36

BW- 229

28:29

Sub Row with .31 mile Run on treadmill
Sub Muscle up with 3 dip / 3 pullup

500 m Run @ 7 mph
36 dip / 36 pull up very broken

500 m Run @ 6.5 mph
36/36 very broken

500 m Run @ 6.5 mph
36/36 very broken

I can't move my arms

Dylon,
From the main page, check the FAQ page; 3.7

Subbed SDHP's and 12 Dips/12 Pullups....this is all I can do!
15:04
KEEP ROCKIN'!

#24 Pat D-

Thnaks for the advice on 3 dips,3 pu's x 36!
This will help next time.

SDHP for rows
1 ring dip+3 pullups per MU, done in sets of 4+12
only two rounds, 28:03

Hey...COACH & LAUREN...Heres Your 5th.. CF --Bitrhday Present--
In Nov 2004, my 10th month of CF I did the WOD, 30 MUS... in 28:32
Today I did 36 MUs & rowed 1500m in 20;48 ! Now thats IMPROVEMENT... THANKS TO CF et al...
HAPPY BIRTHDAY from Aiken,SC

33:48 (only two rounds)
Sub'd 75# SDHP (40 reps) for row
Sub'd 3/3 PU/Dip for MU

happy birthday CF.

and Rutman forking RULES

Subbed 400m run for row
Subbed 1 pull up 1 dip for 1 Muscle up
15:43

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa {Ride; PSN 35x3, 40x3, 45x2x5; PCL 45x3, 55x2x5}.
Jon {Ride (2 miles at level 7 on the Airdyne); Squat 82x12x6 (1:30 interval); press 40x10x6 (1:20 interval); PCL 50x3x, 70x3, 80x3x10 (1:10 interval)}.
Bdw. 82 kilos.
Rest...

30:19

500m row, then down a flight of steps,
then 3 pull up / 3 dip sub for muscle ups.

Please post nothing that may require the use of my arms / shoulders for tomorrows WOD.

2 rounds of CFWU minus pull-ups.

Tried to set-up Jungle Gym for muscle-ups, and the experiement failed miserably. Subbed MU with 30pull-ups/30 dips. No rowing machine, subbed with 45lb SDHP.

22:59.11-Would have been faster, but someone jumped on the dip rack just before my last set. Had to run around for back-up.

Cool down-Hand stand holds/L-sits/Stretching (2 rounds)

On the rings, a crude substitute is a product sold on Rutman's website and on http://strengthstuff.com. It is called a Jungle Gym. Sells around $40 at the most (I think).

Karl

Ran the 5K portion of the Sedona Marathon. Don't know what my time was, something under 30 I'm sure. Started back in the pack and passed a lot of people. Started to gas at about 4k but it was a fun run.

Subbed .5 mile on Airbike and 3 dips and 3 pullups for muscleups. All dips and pullups broken.

36:11

Subbed 600m run

15:38

32:20
Subbed 4 pushups + 4 dips for 1 MU.
Chris

9 rounds 52# kb C&P ladder (1,2,3)

2x10 72# kb single hand twisting deadlifts
2x10 26# kb unanchored seated Russian twists

24.34 Subbed Mu's with 12 sets of 3 PU's and 3 Dips. I ordered my rings from Elite in December and I'm still waiting. The wait will be worth it I'm sure.

subbed 50- 53 lb.KB SDHP's for rows,muscle ups on rings

time was 16:30

Today my 7yr old daughter wanted to work out w/ me, so how could I say no. Going by this one workout she is going to be one hardcore Crossfitter. She wanted me to make sure and post her workout so here it is.

3 Rounds
Overead broomstick sqts x 10
Jumping jacks x20
Knee pushups x10
Jumping jacks x20
Jumping pullups x10
Jumping jacks x20
Dips on paralletts (1/2 ROM)x10
Jumping jacks x20
She wanted to keep going but I thought that was deffinately more than enough for one day. Man to have the energy of a 7yr old again.

As for me, sub'd SDLHP w/ 45lb x50 reps & 3dips + 3pull ups.
22:15

Thought I would be able to get at least one muscle up...not even close. Deffinatley going to be working on those.

subbed only 20 dips/25 pullups for each round and was still over 20 min. Stop watch reset so don't know exact time.

8 rounds of 500 meter erg, 12 pull-ups, 15 dips: about 40 minutes. Erg pieces were all about 1:46-1:47; pull-ups were broken.
Then 5x5 deadlift at 275.

15:57

Subbed 50lb SDHP x 50 for rows.
Subbed pullups and dips x 3 for MU. (Still don't have rings)
Tried bar muscle ups, just didn't have it today too cold out there.

14:31

Subbed jumping muscle ups for real muscle ups.

Ray

Ben's still away at his conference, but he'll catch up...

Matt:
I subbed 50 SDHP for each round of 500m row, and pullups and dips X 3 for MU...22:17

subbed sdhu for rowing
subbed 3/3 for muscle ups

18:36

row 500m
sub'd 6 muscleups for 12.

19:20

then 3 rounds of 18 pullups / 18 dips
PU(6-6-6, 6-6-6, 6-6-6)
Dips (18, 9-9, 9-5-4)

I had trouble hanging the rings in the squat/pullup cage this time. buckles were tearing into my arms. best MU set was 3 in a row.

cfwux2
3 rds..

row 500m
12 muscleups

50 sdhp
16 assisted muscleups
total= 15.59.76

21:30 subbed 12 mu's for 36 dips and 36 pu's
subbed rowing with sdhp's

still new and i am trying to get rings. does it make that much of a differnce? i need to find out. it is tough to get equipment here overseas. Maybe i will attempt to build them as stated above. NEW AND TRYING TO GET IT! GIVE ME TWO WEEKS.
FRANK

25:38 thought i was goin faster than that, obviously wasn't.

my campus gym doesnt have a rower or rings so I did 45# x 50SumoDeadliftHighPulls 3xs and 4 pu/4 dips for one muscle up.. so 150 sdhp and 144 pu/dip...

28:38

3 X 36 Chin-ups/36 Dips

All Chin/Dip sets broken.

Struggled with almost every workout this week. Maybe it's time for a break.

28 min
subbed 36 pullups and 36 ring dips for MU

CFWU
WOD with BAR MU's
21:33

Someday I'll have rings. I just discovered I could do an MU a couple weeks ago. Never tried doing a bunch of them. Feelin' it.

21:32

Subbed PU and Dips for MU as follows:

Round 1: 3 X 12 PU, 3 X 12 Dips
Round 2: 2 X 12 PU, 2 X 12 Dips
Round 3: 1 X 12 PU, 1 X 12 Dips

Plus a tad bit of ab work immediately following

Paul: Sub 3x pullups & 3x Bench Dips
23:31, Pullups as broken as my will.

Jen: Sub 3x&3x Jumping Negatives and Bench Dips
22:10.

29:46...
First 2 1/2 rounds went pretty good; then I hit the wall with Muscle-ups. Managed to get eight MU's in the third round before tearing open the heel of my left hand. Took me over 10 minutes to get 8 MU's; so I decided to put it to bed with 16 Ring pull-ups and 16 Ring dips.
Did this WOD ~ 20 minutes after completing yesterdays WOD.

Still new, so: subbed 1/1 pu's and dips for mu's for time of 14:30 after front squat workout and snatch practice.

25:05 all rounds as RX'd (500 M rows, ring MU's).
Man, it feels good to be able to say those two words "as RX'd"
BWT 170 lbs.

Kelly Moore, you so rock.

JK

There are so many faces that I see that it makes me feel a bit homesick. I hope to connect with everyone again soon.

Neal

38:05
Doubled up with yesterdays workout that i missed...hoping that accounts for the time
sub'd 3 pull-up + 3 dips per MU (used gravitron for pull-ups last two rounds)

39:54
subs - 100 rows for 500 meters (no counter on the concept 2 at my gym); subbed in 3 pullups (dead hang the first 2 rounds, mostly kipping the last round)/3 bar dips for each muscle-up; gym was busy, so a lot of improvising going on, especially with the dips.

Patrick a closer aproximation of 500m is probably 55-60 strokes

26:25

Row 500 m
rotated between pullups / chinups & dips
12 sets of 3 each

70 minutes... had to sub the muscle ups for dips and pullups.
108 pullups is insane
took me forever to complete the last 36.. probably 30 minutes of my time right there.
My hands are red my calouses huge and I'm shaking like a leaft... but I'm done.

23:45 Subbed 72 assisted (-130) pull-ups, 48 assisted dips (-130) and 24 tricep extensions (80 pounds) in sets of 12. Last tricep exts I did, on 1/18, were only 50 pounds.

Hmmm...

I though I was in shape...

3X45 pull-ups, broken like my shattered heart
3X45 Dips, (in a million pieces)
3X500M row, UNBROKEN YEAH!

Also did full abs workout and 10 min eliptical intervals.

had to make some changes
row 500 m 1 Round
12 pull ups
12 dips

run 500 m 4 Rounds
12 pull ups
12 dips

time 29:00

16:56
Bar Muscle ups. All 500 Meters less than 2 minutes. About 1 min between rowing machine and bar. Well needed rest.

27:53
Sub'd 50 sdhp's and rds of 3 pull ups & 1 ring dip to equal a muscle up.
Ow.

Saturday @ Brand-X

5 rounds for time:

run 200m
21 KB Swings @ 1 pood
run 200m
12 Hand Stand Push Ups

27:00

WOD #1
3 rounds of:
21 thrusters w/ 85 pounds
run 400m

Time: 10:15

WOD #2
3 rounds of:
row 500m
12 ring dips
12 ring pull-ups

Time: 16:34

55 more ring pull-ups
10 min of jumping rope

Anyone who made their own rings out of PVC pipe and tublar nylon have some brusing on the outside head of their tricep?

got a pullup/dip station today.
first time doing pullups since starting crossfit 1 mth ago.
pathetic

15:31

500m row w/ modified bowflex 100lbs 2:00min 60 strokes
MU substitute 12 broken/assisted pullups & 24 dips

plan to grease the groove on the pullups

17:54
subbed 3 pullups/dips for each MU.

Three rounds for time of:
Row 500 meters
36 pullups
36 dips

25:20

subbed SDHP (45# X50 ea)
of course, all MU's broken into singles except first set where I managed two in a row
SDHP/MU
(x/2,...)
(33,12/....)
(22,18,10/.....)

holy forearms! they are toasted!

Subbed 3 pu's and 3 dips for mu

Time: 25:16

Damn dude, I dig that warehouse! Cement floors, bare walls, that's a beauty right there :)

--Z--

26:15 -no rings. subbed 3x on PU/Dip. subbed SDHP's on one round. MUCH tougher than rowing.

I did 3 rounds of
500 m row
36 pullups
36 bar dips
in 36:09

CFWUX1
3 rounds:
500m row
3 pullups/3 pushups x 12
time 30 min. no dips for me thank you. shoulder just starting to feel like a joint again.

37:29

Used 13.5# weight belt for first two rounds, then had to ditch it. Subbed 4/4 pullups and ring dips for MUs. Subbed 50 SDHPs for rows.

As Rx'd but with the 3 X 3 sub for M/U

Anand 18:20

Margie 25:24 un assisted

24:35

3x50: sdlhp

36x3-pullups
36x3-dips

Total time: 21:28

R1: 1:46, 4:31; total: 6:17
R2: 2:18, 5:23; total: 7:41
R3: 2:15, 5:14; total: 7:29

So, turns out i can't do 36 MUs in a single workout. In fact, i can't even get close. Made the first 6 then had to go to 3 x pull-ups and 3 x dips as a sub for the rest. Humbling.

Pretty happy with the rowing times, although i did hope to complete the workout in under 20 minutes.

Finished with 35 consecutive back extensions on the GHD and some light work on the heavy bag.

Max effort day today
Bench
3-3-3-3-1-1-1-1

305 for 4 triples
315-325-335-340-345 singles

340 was solid, 345 wasnt.

Did some strongman work in the afternoon.
Spent time snatching a 92lb kettlebell, alternating hands.
Sled/cement tire pulls, over a 75 foot course.
Sandbag work over a 200 foot course, 190lbs, various holds and grips.
Starting to ramp up for the coming season.

Steveo

Wasn't feeling it today.

Subbed 50 SDHP's for Row and 3 dips/3 pulls for MU's

Time: 29:45

Had to scale this down quite a bit.

36x3 25# DB rows
36x3 Bench dips - sub for MU

50x3 45# SDHPs - sub for 500m Row

Time 24:10

Nothing like looking for a substitute for teh substitute to humble oneself...

24:09

Wow, this one sucked. Did 6 chins and 6 dips for 36 of each for 3 rounds with the 500m row. My goal: one frickin' muscle-up before the fall. My problem is I'm 6'4" and 190lbs, a disadvantageous size for such an exercise. Can we do one that involves dunking?

Oh yeah!!

Go Canada!!

Our first gold today!!

Steveo

cfwu x 3 rds +push-ups -pu's, modified dips for ROM
subbed sdhp 45lbs x 50 reps x 3 rds
subbed 3 pu's/3 dips (pu's dh/kip/neg)
total time: 37:45
i have to say i wish my gym had a rowing machine cuz i don't particularly prefer the sdhp but i guess it doesn't really matter what i prefer. get some. go again

Subd SDHPs for rows and 2pullups & 2 dips for each muscle up. I thought it was two instead of three. Oh well. It will just kick my butt that much harder next time.

16:16

26:36
with 50 sdhp subed for row.
Haven't done muscleups in a while and those were harder then I remember, I'll have to get back in the practice of doing a few a day so I can get back to where I was this fall.

WOD: 28:32 subbed 36 pull-ups and dips per round
Did 12 pu's then 12 dips, alternating to 36 total each time around.
Rowed around 2 min/500 m.

21:30
Don't know if it matters, but I did MU first then rowing in the sets. MU done on bar, still can't get both elbows over the bar at the same time. Strong on pullups, strong on pressing, still comparatively very weak, on transition phase.

Had to substitute 3:1 pullups and 3:1 dips.
Rowing really burned me out for the pullups.

Time: 26:41

3 rounds of
50 x 3punch combo heavy bag work
12 x 3 ring Pullups/3 ring Dips = 1 MU
37:45
Killer

Sub'd 50 SDHP with 45 lb bar for rowing
Sub'd 4 pullups / 4 dips for each muscle up.

36:46

Time: 31:09

3 rounds of:

50 sumo deadlift high pulls (45lbs)
12 pullups
8 ring dips
12 pullups
8 ring dips
12 pullups
8 ring dips

On the last set I tried doing the SDHPs more explosively. I found that while it was harder on the lungs the extra speed floated the bar up easier and my arms weren't as killed going into the pullups. Now I know better for next time.

29:30
sdhp's for rowing. 3X1 for mu's with pullups and dips.

Row 5000 in 18:45

3 x 500m rows, 36 pullups, 36 dips on Gravitron (all sets broken)

Had to run/walk downstairs and across gym to get from Concept2 rower to the Gravitron.

Time 24:55

Subbed 3x pullups and dips, row 500M 20:40

What weight dumbbell was being used at the seminar by those guys?

28:00
500m row 1:48/1:50/1:48
3x36 pullups
3x36 dips
1.5 mile run

5:00 warmup on Airdyne
Subbed Sdlhp 65# 50 reps for rowing, broken 25,15,10.
Subbed supported pullups \ bench dips 36 each for muscle ups, broken all over the place.
One round only 25:00 +\-. I suck.

Hey, Coach, just read Aug 03 C\F Journal. Now I know why I don't squat any better. I have been intentionally trying to mute hip function. Learning new things evey day reading back issues of Journal. I owe you.

Knee still on the mend...
:06 95# upright rows: 60
:07 rowing arms only: 1371m
:07 sit ups with throw and catch of 18# med ball: 83.

AS RXed!!

43:03

34:09

subbed weight-assisted 3/3 for mu's

Subbed 3 pull-ups/3 dips per MU.
Finished in about 30 mins. Lost track of time explaining a kipping pull-up to a gym regular who was intrigued by the speed.

22:40 as rxd. The tape job on my rings fell apart on my last set, and so did I.

1000m row,
36 pullups/36 dips
500m run (rower busy)
36 pullups/36 dips
1000m row
36 pullups/36 dips

Joined my brother at his gym today...Took forever because the gym was busy and had to wait for equipment to be available. Better stick with the inner-city gym that is not so trendy!

500m row
(3 pull ups + 3 dips) 10
500m row
(3 aid *40# + 3 dips) 10
500m row
(3 aid *50-70# + 3 dips) 10
24' 44"

feel like pull ups are getting stronger cant wait to be able to do it as RX'd)

Thanks coach

CFWU x 3 (minus Pull-ups and Dips)

Me: sub 4x Pull-ups/Dips 44:03

with McK: Gravitron 16 3x Pull-ups/Dips then 4x then 3x at 15 - 37:35

24:04
3 bar-dips/pullups subbed for each MU.

19.24
Modified 3 Rds
500m Row
Due to height restrictions
20 Jumping MUs on Rings

Splits on Row
R1 1.44
R2 1.53
R3 1.48

Saturday @ Brand X

Run 200M
21 Kb Swings (25#)
Run 200M
24 shoulder presses (15#) - sub for 12 HSPU

5 rounds 31:00
Swings all unbroken until round 5 when I switched to a KB. Mistake.
Presses - I couldn't do these unbroken but I did them FAST.
I ran all 10 laps.

41.06
Subbed pullups and dips x 3
Never thought I would do 100+ pullups in a day let alone 41 minutes. Pretty happy with my performance but looks like I have a long way to go compared with everyone else.

25:46
all three 500 meter rows under 1:55 but since there is no way in the world that I can do a muscle up yet...it took me a while to bang out all those pull ups and dips. Not to mention the flight of stairs I had to run up and down to get from the rowing machine to the pull up/dip area. Got to love military gyms!

18:12 as rx'd

No rower, noplace high enough to hang rings for MU's. Did an almost ME day on bench press- down to doubles @ 195. Didn't feel exercised enough, so did a set of Tabata squats- last set knocked me from an 18 to a 17.

subbed 1 mu = 3 pullup + 1 ring dip

rows) 1:39, 1:51, 1:50

watch got stopped partway through. best guess 18m

Did 3 rounds:
500m row
36 pull-ups
20 ring dips
16:53

22:42
3 rounds:
50 SDHP's @ 1 35lb kb
12 ring dip
36 pullups

bw 90 kg
local time: sunday 12:00 h, workout in gym 'Fit 4 Free'
I took one day extra rest yesterday

sub muscle-ups for 3 pull-ups and 3 dips each
all set broken, 1st 2 sets pull-ups on bar, all pull-ups mixed, jumping etc. last set machine assisted - 8
Can still not do full dips because of old shoulder injury, did machine assisted dips -8

total time: 25:28 min.

extra: 3 x 10 leg lift's on dipping station, tried with a second hold, but I'm not that strong yet.

Did this one with Amy. My BW=157 lbs. This was her 2nd WOD, first was yesterday. I did ring/bar pullups/dips instead of muscle ups. First round 36 of each, second round 30 of each (switched to bar/hangboard instead of rings after 5 or 10), 3rd round was 12-15 pullups, about 30 dips. All rounds badly broken. Our time was about 32 minutes, slowed somewhat by assisting each other and not alternating pullups/dips in first set (We each did all pullups first, then all dips). Amy did great!

36:02
Subbed in 50 reps of sumo dead lift highs for each 500 m row. First time with these: Explosively spiked heart rate just like rowing. All sets broken into mini ten rep sets. I kinda liked this move.

Subbed in 3x pullups and dips x 12 for muscle ups. Still jumping pullups (I can still only get 4-5 unassisted). Dips unbroken. Nice workout.

28:30 as Rx'd... first WOD after a 2 day flu break.

17.15 as prescribed.

Muscle ups broken:
6,4,2
3,3,3,3
3,3,3,2,1

13:50
Subbed 3 dips/ 2 pull ups for every MU

3 rounds of

500m row
12 x (3pullups/3dips)

...need rings... and new hands!!

22:06 and feeling good.

23:50

subbed 3 pullups and 3 dips for each muscle up.

Did this workout on 060212, posted here for easy reference:

Garrett:
50 SDHP
12 L-pullups (on squat towers w/ bar, it works, I can do pullups now until my rings arrive!)
24 pushups on handles
24 tricep bench dips
x 2 rounds, plus
25 SDHP
6 L-pullups
12 pushups on handles
12 tricep bench dips
x 1 round
29:55

Cori & Carol: 45' foothills walk

45:00 mins

did 63 pullup and 63 dips.
rowed 2000 meters.

First time I used a concept II rower, and I have to say I'm totally hooked!

team tikrit:
subbed sdhp w/20lb db's for rows, muscle-ups from the knees, slight assist to get to the transition
mfbunch: 24:12, all mu in singles-could really understand the name muscle up when i didn't hit the pull
joeyd: around 27 minutes, mu were a cause of consternation. . .

Great performance to all the guys in Ruts workout...Greg E...I am biased, but even so...you rock.

1 Hour! (yes, that's 60 minutes...could've been 10-15 minutes less if people weren't asking me questions about what I was doing...it's cool though.)

Subbed sumo dead lift high pull using 43# Oly-bar for rows. Thought these were going to be a breeze, but surprisingly taxing as cardio. Pretty sure I'm still dealing with a cold bug (ugly coughing).

Subbed 12 sets of 3 pull-ups (parallel close-grip to try and mimic muscle-ups) and 3 dips for every muscle-up. Toward the end, started using kipping pull-ups as well. Dips were easy.

Very surprised at how long and difficult this WOD was today. Haven't taken a rest day in a while and think I'm not allowing my body to deal with the bug that I have. Relapse is probably coming.

Hello everyone!

Was going to do:

Three rounds for time of:
Row 500 meters
12 Muscle-ups (50 pull-ups and 50 dips)

Butt I keep aggravating a shoulder injury so am taking it easy till Tuesday (at least with my shoulder).

Time = INJURY

London Crossfitter!

ben nice to see another aussie
30.51 subbing 3/3 for mups
who would have thought dips not pullups would be the limiting factor

Subbed 45# bar SDHPs for rowing, 3/3 pullups/dips for MUs...lots of broken sets....

26:14

32:00

Sub 3 pull/6 dips = muscle up

WU-pulls/dips
26:02
all sets of 3/3 - reg/negs/assists
45lb SDHP - 50 all sets broken

Cindy

16 rounds

WOD done 2/13/06, posted here for easy reference:

Carol:
Curl bar, no weight, 50 rep SDHP
12 body rows
12 pushups from knees on handles
12 tricep bench dips
x 3 rounds
26:48

Cori:
Olympic DB bar, no weight, 50 rep SDHP
12 body rows
12 pushups from knees on handles
12 tricep bench dips
x 3 rounds
18:18

One mile run today.

Ran the sand 1 mile to gym. 5000m row :32::00. Subbed 40 dips and 40 pull-ups for ring dips.

3x CFWU minus pu & dips

25:08
3:1 pu/dip to replace muscle up
Assisted pu/dip weight -70lbs
My choices on the chin/dip machine allowed -70 or -55. Didn't think I could do 108 pu at -55, but -70 was a bit too easy.

Feb-12-06, a day behind 'cause too limp from friday.

For rowing used Healthrider loaded with 70lbs 50reps.
For MU did 1 pullop followed by 2 bench dips repeat 12 times. The rowing killed my arms so it was jumping pullups. Time was 23:11

did this one a day late:
CFWUx3 w/pushups & windmills, minus dips & PUs
25:00 w/some subbing and lots of walking/waiting...

500m row
12 MUs

500m row
6 MUs, 18 PUs, 18 dips

500m row
36 PUs, 36 dips

Did 2x dips and pull ups instead of MUs. Forgot to stop my timer, but around the 17:00 min mark or a few secs higher.

a little behind- just did today 2/13:

As rx'd w/3x pu and 4x dip subs for mu's.

33:52

Never thought I could do that many pu's in one day!

45 lb high pull sumo deadlifts
jumping muscle ups

24:31

38:51 Subbed 36 pull-ups and 36 dips for muscle -ups. Shoulda just done the muscle-ups.

14:09

Not even going to post times or reps since they are even more pitiful than usual. By halfway into it i was having trouble stringing 2 pull ups together. However, i'm seeing significant improvement on dips--i'm really starting to be able to bang those out...and my chest, which was already pretty big, is starting to look like it's been inflated with a bicycle pump...So, it's a mixed bag.

25 minutes or thereabouts... my effort was forgettable, I was truly humbled and reminded of the long road ahead...
did the full 500 m row for all 3 rounds but subbed assisted dips and pull ups and even still could only do 3 to 5 of each and then only 4 times each round which I gather would be the equivalent to 4 or 5 muscle ups
HOOAH!!

16:09- as rxd

So subbed as to be practically unrecognisable - 50 x 20kg SDHP for the rows, 12 x weighted pull-ups and dips for the muscle ups - 55lb the first set and 40lb the second and third. 19 minutes.

About 25 min, 3x row 400m, 36 pushups + 36dips

First WOD, did it last night. I didn't time it, since I knew it would be pitiful, but probably about 40 minutes. Lots of waiting for equipment though. Subbed pullups and dips for muscle ups one to one. The row was fine.

Did a bench workout today

BW = 180#

180 - 13
165 - 12
155 - 12
135 - 14
45 - 50

20 bench dips to round it out.

I'm running a few days behind. Subbed 3x pullups and dips for muscle-ups. Used significant assist.

29:50

12:47
mu's were done with 64#'s of assistance, last round unbroken.

Wow, that sucked! Feelin very weak.
Subbed 3 ring dips and 3 ring pull ups for 1 muscle up- finished it but not very fast.
45:11 Jeez!

27:35, assisted pull -ups by the middle of the second set.

As Rx'd : 14:02

One of the PTI (Army Physical Training Instructors) saw me doing MUs and immediately started doing them himself. He'd never seen them before! Instant CF conversion :)

No internet for several days, so I'm having to post late on lots of WODs.

Whoah this was tough.

First round subbed 3+3 pullups / dips
2nd round 2+2
3rd round 1+1
Most pullups and dips jumping, but I worked the negative

21:45

3 PU & Dips for MU
19:38

as rx'd

3x
500M row
12 bar MU

15:56

R1: 4+ minutes
R2: 5+
R3: 6+ mostly in MU

All rows less than 2 minutes.

24:52' as Rx'ed.

MU strength was fried from my earlier workout today.

32:53

SDHP*50*3
Bar MU attempt: 5, 3, 1 (PU to mid chest-no dip)
Holy friggin jeez, these are hard!!!

22:30

27:05
Sub 45# SDHP’s

First set MU=1/2 jumpers,
2nd=4 jumpers
3rd=6 jumpers

ooops, 24:05

Abraham Lincoln Crossfit

Tom 205 bw

32:41

3 rounds
Sumo dl x 50
Pull-ups 36
Ring dips 36
32’

15:01 as rx'd