Yikes!!

In order to keep a better record of my PRs in the various WoDs and Oly lifts, I’ve put together a table in Word. I’ve taped into the folder that I take to the gym. If anyone else wants to use it, here it is:

http://members.iinet.net.au/~mdt1/Crossfit%20PR%20history.doc

Is it April 1st already?

If you ca'nt get it up...I mean do a muscle up, should i do the 120 pullups together, then 120 dips, or should I rotate 4pulls/4dips?

Thanks.

Go, Davie!!!! :) CrossFitCS - legit!

Are there any CrossFitters or CF trainers in the Indianapolis, IN area?

Please e-mail me if interested in any group workouts.

Good question Sinbad. I hope someone answers that.

Tyler, send me those rings :)

Sinbad,
I believe it is 3p/u and 3 dips for every muscle-up

Angela
They are calling for 4 p/u and 4 dips for every muscle up. The question is do you do 4 p/u then 4 dips, the 4 p/u then 4 dips and so on until you do that 30 times, or do you do 120 p/u all in row and then 120 dips all in a row.

Mix it up however you like Dave. I try and break it into sets of 10 each.

Central Scotland my arse!
I see sunshine. Can't be Scotland. I think the sun is illegal there.

Go Davie. Here's to Motherwell.

Matt T

Sorry, I went to public school.

You do 10 pullups, then 10 dips, till completion?

Sinebad

I figure that I'm trying to equate to muscle-ups one at a time, so I alternate 4pu/4dips, 30 times total.

Jerry Hill - 10 in a row? at least...

Thanks Scott...that's what I was afraid of!!!!!

Get some.

Good grief, this is gonna be a n-n-n-nasty one for me. I really need to climb Mt. Muscle-Up.

Looks like I'll pay for that 5k of rowing today 3/3. Lokking forward to it.

Oh boy, this should be interesting...

Davie,
Save some of that blue sky for when we're there.
J

looks like after this i will take up crack smoking.....cause i must be high...after compleeting this un......well u know what they..."you ain't gotta like it,,,you just gotta do it"

Last time I did that many pull ups I puked. Is there something wrong with me if that makes me excited to do this workout? Good thing it will be a before breakfast workout.

Davie, What happened after Jax pulled you back ?

This is gonna be painful...

Ahhh! I cannot wait to get my order of rings! haha, seriously though I can wait. I'm just excited. Then I shall have the pleasure (and pain) of muscle ups for a change.

I will definitely love the the 120s tomorrow.

First to post time? Uggh. No rings and haven't got bar mu yet (and no bar for that here anyway). So...
1st 60 wtd w/ 15 lb flak vest, stict dead hang (all dips/pu same #'s):
10, 6, 4 = 20
5 sets x 4 = 20
5, 4, 3, 4, 4 = 20 -- time = 11:19

2nd 60 no vest, kip!!
8, 6, 6 = 20
5 sets x 6 = 30
5, 5 = 10 -- time = 7:23

Total time = 18:42
Finished w/ cfwu (- dips & pu's)

bw 88<9 kg
120/120
4/4 x 30 in 20 min.
bar pull-ups and ring dips

My gym doesn't have the rings for muscle-ups. The 120 pull-ups and 120 dips sounds very interesting. 10 pull-ups and 10 dips is going to be grueling indeed. I told my Brazilian Jiu-Jitsu class about Crossfit and they sound very interested. I'm definitely spreading the word of Crossfit. One of my Army buddies told me about Crossfit and I became a believer after one workout.

One question....should I do the Kipping Pull-Ups or regular Pull-Ups? Or does it matter?

Perry- Get your chin over the bar.

30 muscle ups/120 pull-ups/dips.... break them up the way you see fit.

For those who think MU's are easier. Wait till you try.

Get some, go again!

120 ring pull ups, 120 ring dips broken into sets of 10/10.

working on the muscle up.

31:14.

rubbish time.

Baz

My turn to thank CrossFit.

Went water skiing today - for the first time ever.

Started on the wakeboard, and got totally worked about 20 times straight and kept coming up laughing - handle getting ripped out, forward flips etc etc. My mates in the boat were giving me strange looks..I think they were asking each other how much more I was going to take. In the end they asked if I wouldn't mind giving them a go.

Then onto the skis - up first go & 30 runs later I was really having a blast. Finally managing some long carves at full speed. On the last run got completely smashed with legs & skis in all directions and as I was tumbling through the 3rd or 4th rotation I was thinking to myself 'dude you are going to rip/tear/break someting important this time'.

I came away from it with a big smile and bruised glutes. Thanks Coach - you are the freaking man!

There were two guys there that have been trying for weeks and can manage 10 or so attempts on skis before packing it in, they were just shaking their heads at me...so I invited them over for some CF goodness.

Pete, it's funny you should mention a wakeboard. I heard about CF from a wakebaord forum I visit. Now I'm hooked and trying to get as many Air Force buddies of mine as I can doing this. The PT of the AF is weak as most already know, so it is a must that one pushes themself past the requirements. Now to the WOD, I dont' have rings, don't have a dip/pullup bar anywhere near..how the heck am I going to do this?

Wow another Anthony that works for the chair force. I'm the exercise physiologist at RAF Mildenhall.

Warm-up
.5 mile run
CFWU - pull-ups & dips
.5mile run

WOD : 19:45.8

.5 mile warm down
Had to use pull-ups and dips. As our gyms here don't even have a power rack to attach rings once mine come in.

Broke it into 30 sets of 4/4. I thought this to be best since you guys with rings were doing 30 mu's.

It's a joy to be alive!

120-120 30:52

Thanks guys. The photgraph was taken on Tuesday on a very sunny day, I had to make the most of it and get outside. The usual grey Scottish weather came back soon after you will all be glad to hear!

And thanks Coach, Lauren,the rest of the CrossFit HQ crew, Brand X, CrosFit London and everyone else on this fabulous community.

13:36, 3 dips/3 chins @ 6 lbs
27 min last time, 27 min before that

that was 156 lbs bwt

Looking good Davie!!! Must be happy about the result at Murrayfield.

Coaches,

Yesterday after the overhead squats, I decided to ad my own workout. My workout was as many rounds of 15 dips, 10 pullups and 25 squats in 20 min as I could. I did 6 rounds.

If I do todays rx of dips and pullups, will this equate to overtraining?

Thank you
Joe

bw 140lb
22:47
120/120

I find it interesting that THE DAY AFTER I comment on my inability to accomplish not even one stinking mu at my gym, we get a mu WOD. Gotta love it.

30 MUs for time:
5:42.69

Afterwards I did 60 pullups/60 dips in 3:55.60 (first 30 PUs were kipping and unbroken, last 30 were dead-hang w/20lbs.). Off to the pool later for a Stew Smith special.

Later all, have a nice weekend.

13:10

Big thanks to Larry for showing me how to do these at December's Crossfit Chicago seminar.

I would try to do as many dips (very deep) as you can then match that with pull-ups (chest to the bar) so you can gain the strength necesary for that middle pull in the muscle-up where you pull up to your chest and rotate under your armpits, that transition is the hardest part of the muscle up. I definitely wouldn't do pull-ups to the chin or dips with a little elbow bend, I'm pretty sure if you can get 20-25 of each back to back you can get m-up's.

I wonder if any one has video from te m-u lesson at November cert.

Does anyone have any word about when the power rings are going to be sent out?
I'm getting a little anxious.
I feel like I'm a kid again sending off for something that takes at least 6-8 weeks but would always take longer.

I have a question:

I can't do muscleups. I also can't do 120 pullups/dips in a single session. Realisticly, I could probably do 50 pullups and 50 dips, maybe 70/70. If I spend a whole hour in the gym, I could maybe do 100/100, but my instinct tells me this is too long.

So my question is: which is better, 50/50 proper pullups/dips, or 120/120 on a gravitron machine with a counterweight?

Also, NickT: Where are you from? I have been posting/lurking as NickT for a while. For the record, I am from London and am the one whose email address ends in .ac.uk

John (#43) - yes, definitely fishy. Remember - just because you're paranoid doesn't mean that they're not out to get you.

Tyler... I check the mail every day... how are those rings coming along?

I don't know if this is a prescribed substitute but, for those that do not yet have access to gymnastic rings, you might consider the "jumping muscle-up" on a pullup bar. depending on the height of the bar, these could be performed with varying degrees of difficulty. and a form of the false grip might be used.

Half measures today

15 rounds of 4 pull-ups/ 4 ring-dips

13:33

Head above bar/ dips to better than 90' but can do better. Crackered at the moment.

Cheers, kempie

Matt G,

Your time is a typo right?

WTF over!

10:59
Feet supported on 12 inch box as in power ring video

The big man!

25:26

4/4 x 30

Assited PU and Dips

BW-225 BF-21%

Where is some info on m-u technique? I have watched the videos. I am fairly good at pull-ups and dips (26 straight kipping pullups, dips?). So I feel like I should be working towards doing some muscl-ups, but I am not even close. Are pull-ups and ring dips the only way to practice?

4 x 2mu's
8 x 1mu
14 x 4pu/4dips

In reference to Anthony's comment (#33), I'm in the same boat. I was thinking of subbing 1.5x rx'd push-ups for dips, in other words 120 pull-ups, 180 push-ups, in 4/6 sets. Anyone think of a better way to do this until I get the proper equip?

Hi all,
Workoout as follows
I'm ill ( my traiked body is a trammel to production).
Lisa Snatch 35x3x2, 45x2x2, 50x2x5 (all weight in kilos).

To the Two Nick T's. You guys going to be in London when we're there? Karl get on this.

Sinebad (#53)...nope, no typo. But that's not very fast, keep your eyes out for whatever Kelly puts up later. Develop the ability to do consecutive MUs...it drops the time dramatically.

5:08 - 30 ring MUs

Feeling stiff and tired this morning. Surprising, because I actually got six hours of uninterrupted sleep (first time in 2-3 months!). Spent fifteen minutes doing joint mobility before the MUs, but never really felt ready to go. 14 consecutive followed by sets of threes and one of four reps.

Finished with jumping rope, elbow levers, 20# clubbell parry casts and sandbag carrying.

25:11
120 p/up's and dips

Seriously, how do you do 120 pull ups? I can only do, like, 10. Then after a rest I can do another 6, but the most I can get out of my arms is maybe 25 total. Is there a Crossfit Lite?

JK -- I do my pullups and dips on one of the assisted-weight machines at the gym -- very rarely is anyone using it. Most gyms also have a lat pulldown and a tricep press. It's not the same, but you'll see some good results.

17:33
120 pull ups/ 120 dips
*did 4 pull up then 4 dip X30
Started the zone last week and can definitely feel the difference.

30 4by4 in 21:20, w/ 28 sets of pullups assisted at 52 lbs. BW--200

Preceded by a yoga session, where I hit my first handstand--thanks I am sure to CF. In addition, to my great surprise, my backbend flexibility has also grown exponentially. I never would have thought it to be so--even after reading all the testimonials. Been doing CF for three weeks and I am hooked. I am 49 and after 3 weeks can do things that I could not do in my 20's. Thanks Coach.

120 ring pull-ups/120 dips
14:31

Paid some serious pennance for the Guinness that I put down my throat last night. It tastes so good when it touches your lips! Round two tonight...UFC--USA vs Canada! Good luck to BJ Penn. Hopefully he will give GSP a CF lesson and KTFO!

Matt G and Kelly, you guys f'in rock! Where do you buy your Kool-aide?

12x10 sets pull ups
12x10 sets dips

14:30

200yds x 10 swim

Was able to do 2 consecutive, which shattered my previous record of 1. After that I lowered the rings to just above my head and did all jumping MU's for the rest
26:10

5:44-30 ring muscle ups

good job MattG and Kelly as always
this time blows away my previous PR-all the practice has helped

finshed with BB Hanging power snatches 3 x 6,and heaving snatch balances 3 x 6

32:05 Six months ago, I couldn't even do 100 pullups for time. Thanks, Coach.

2 rounds of CFWU (-dips and pullups)

120 pull-ups/dips (broken into 4 "sets" of 30)
22:02.18

Dorie did 90 assisted pull-ups and dips

120 pull-ups asst.
120 dips asst.

time-30:37 bw:360

.5 mi run WU
2x CFWU

Did yesterday's WOD first - first 5 OHS with 95#, last 5 with 115# (first time doing these - definitely felt like my balance was a bit wonky). W/o a spotter was reluctant to go any heavier. Felt it much more in my arms and back than in my legs.

Today's WOD -

26:12

30 sets of 4 PU/4 Dips (pull-ups on weight assisted machine - max assistance at the end was 64#). All dips were body weight unassisted.

cfwux3

30 mu's

all assisted- rings set above head..
finished with 3(s) x 5(r) false grip pullups..

didnt time it..

21 minutes doing pu and dips on gravitron

If you can't do 30 muscle ups...or 120 pullups and 120 dips...do a 27 hour day on a controlled delivery with a 4 hour break to sleep before your next 9 hour shift! YEAH!

Kelly, what are elbow levers and parry casts?

120 pull ups + 120 dips

16:32 as rx'd w 8lb weight vest

1 minute better than last time with more weight.

damn... i didn't get to today's wod :( I started off with yesterday's OH Squat. I knew I shouldn't have done heavy snatches... (insert a dozen swear words here)... I dislocated my shoulder. (insert some more) ... Called it quits to go home and take the ice out..... i am not happy.
But there's worse things in life.. 'get some, go again'... right?

25:03 120 dips then 120 pull ups. had to use the old man assist rack for the last 40 pullups.

pullups and dips, 4 reps at a time
29:47
best kippers ever for me
couldn't do a single kipping pullup 8 weeks ago when I started CF and did 120 today. hmmm .... this program might actually work ...

1 MU -- first ever
29x4PU, 4 Dips
28 minutes

30 Mu in about 20:00 min.
Last time wasn't able to get even one!
Thanks coach!

Does it count as a muscle up if you do it on a straight bar?

WOD (120 pu, 120 dip): 22:05. As usual, the pull-ups were the hardest part for me.

The gym was empty. I was able to practice technique on some of the core lifts and Kelly Moore's "Super Secret Snatch Test."

12:20 4/4x30. I enjoyed this workout. I then did a slower than expected 15k on the bike inside. I used a different bike so maybe it was calibrated differently or it may have had something to do with lingering fatigue from the last two days. Looking forward to a day of chillin'.

Tyler #85

Congrats on the first Muscle up

PainStorm Today - as rx'd 1 hour 13mins

I . HATE. KARL. STEADMAN.

Looked painfull. It was

Cant do muscle-ups. I did 10 dips/pull-ups 2 sets, then 5 dips/pull-ups for 6 more sets. Its only a total of 50 each. Also all pull-ups I did holding a towel. (Working on grip for the rope climb)

Completed my 3rd WOD yesterday. My compliments to the chef - this is great stuff. Just thought I'd share a couple of cheap ideas. I don't have a CF gym nearby so I am slowly putting together my personal CF quiver of head turning exercise apparatus. So far I have a dip belt and a set of rings. All acquired at the local Home Depot for very little cashola.

The Dip Belt:
1-Leather Carpenter's belt - I think I paid $6.00
2-Husky Hang-Alls (complete w/quick-release hooks). I purchased 2 Small sized ones for about $3 each. (http://www.homedepot.com/prel80/HDUS/EN_US/jsearch/product.jsp?pn=167188)
1-16 inch length of chain $?.??
Note: the above items can be configured numerous ways to suspend yourself, hang weight, or attach cables.

The Rings:
1-long piece of climbing rope (had a piece already)
2-6 inch lengths of black heavy-duty washing machine hose $1.98 (approximately 3/4 inch inside diameter)
Note: When put together it looks like a 2-handled water ski towrope. I can drape and/or tie it over anything high enough to allow proper execution of the WOD. Yesterday I hung it over the parallel pull-up handles on the cable machine cross beam. The Rings (ski rope handles) were hanging down about shoulder width apart. I then ATTEMPTED to do my first ring dips. It was love at first failure. I was eventually able to properly execute enough reps to know it will work and not enough to leave me at a disadvantage for the next WOD that might incorporate this exercise. And wouldn’t you know…I was feeling the Luck (preparation + opportunity) this morning when I pulled up today's WOD.

Geez, Mucho trabajo,
Dips 10/9/8/7/6/5/4/3/2/1/5=60
Pull ups 10/9/8/6/4/4/4/4/4/4/3/=60
Dips 10/6/5/5/4/4/4/4/4/4/4/4/2=60
Pull ups 10/6/4/4/4/4/5/4/4/4/4/4/3/3/=60

No kipping thumbs in 49:27

20:08 --- 30 x 4/4

Pullups were in poor form after a short while, but did the best I could.

had to exercise the PU/dip option...23 minutes in all

advice please??

Yesterday I added 6 rounds of 15 dips and 10 pullups in 20 min. I'm sore

Do you think today's workout we cause overtraining?

30 muscle ups on straight bar.

I am able to do individual MU’s, however, after about 10 or so MU, I start to experience severe pain in my wrists, which lasts for days. I haven’t done MU in quite awhile. Since today’s WOD called for them, I gave them another shot. Fortunately, I can still execute the MU. Yet, once again, after about 8 MU my wrists are starting to hurt beyond normal pain.

Just wondering if anybody out there experiences the same problem? With the wrist pain, I usually end up going back to the pull-up/ dip substitute. Obviously, we are still getting a great work out with all those pull-ups and dips, but the wrist pain still has me puzzled??

Any feedback would be greatly appreciated.

Thanks,

Kevin

Joe in New Mexico -
It's all overtaxing. But tomorrow's a rest day, so you've got that going for you. If you did those yesterday, though, why not do some OHS today instead?

30 Ring Muscle-ups...16:54

Sean, thanks.

The dips and pullups I did yesterday were IN ADDITION to yesterday's WOD of OHS.

I think I'll just do it anyway since tomorrow is a rest. Oh boy, this is gonna hurt!

Got 'em!:)
approx. 20-25 min.

right on Davie

that's the crazy way to run track!!

ha ha

--zach--

As RXed.

Total time: 10:57

Reps broken as follows:
1x20-2x3-4x1

Decided to play it safe and start out with singles with about 10-20 seconds between reps. Turns out that was a little too conservative. Will try doing doubles or triples next time.

Followed that workout about 5-10 minutes later with:

30-20-10 reps of:
- 1.5 pood kettlebell swings
- 20" box jumps

Total time: 4:27
R1: 1:05, 1:01; total: 2:06
R2: 0:46, 0:47; total: 1:33
R3: 0:26, 0:22; total: 0:48

All sets unbroken.

Sean G. good advice for Joe. We all hate to miss something as fun as today's. DJ your knee should get some rest finally.

I was a bit torn this morning. Do Barbara with the crew from CF HB, or do today's WOD with my bride? Opted for the latter. The guys at CF HB smoked on Bab's btw. Great efforts all around. Conor was 21:50 and mike was 30 seconds off that.

As for today's WOD - CFwu then:
120/120 pulls/dips
Steve - 17:24 fun, zero pain!
Wife - 15:26 mod'ed w/band pull-ups, then jumping pulls, bench dips.

120pu 120dips 21:00

then 4 sets of C&J
3 x 135, 2 x 145, 2 x 155, 1 x 165 (new pr)

120 pu, 120 dips. 30 sets of 4 each. Approx. 30 min.

Wow. Since I am still a weakling (1 month of crossfit only, seeing results, but started as a sack of potatoes, couch variety) I decided to forget timing, and see how many I could get done in an hour.
1:00 120 dips, groups of 5, half assisted ring dips
1:00 54 kipping Pull ups, groups of 1,2, or 3
BW 195

30 bar muscle ups

20:22

I need to get some rings.
Doing them on the bar is rough on the wrists. How do the rings compare to the bar? Harder? Easier?

120 pullups
120 dips
26:00
Did 40 sets of 3 each...

One and a half hours of tennis followed by WOD

22 minutes
120/120, weight assisted

:11::07

Chris L-
infortunately, rings are just as bad on the wrists

12:31 as rx'd.

12 minute improvement!

4 consecutive MUs. remaining MUs were all singles. taped my wrists with athletic tape, but this WOD still hurt like heck.

my last time with this WOD, my wrists blistered and looked like raw chicken.

23:00 120/120

120/120 broken into 30 rounds of 4/4, finished in 10:15.37. Breaking it up by 30 cut about 8 min. off my last time.

Straight bar. 14:44
Let 10 with narrow grip went much faster.

Tomorrow is Mikki's and my 18th anniversary so I wisely chose not to involve myself in the craziness going on at Brand X.
Instead I did:
21-15-9
Manmakers (35#)
Wheel of Death
Slam Ball
25:00

The craziness Jeff (#119) is referring to is:

Painstorm XI @ Brand-X
100m run
10 muscle ups
200m run
20 HSPU
300m run
30 overhead squats (oly bar)
400m run
40 SDHP (oly bar)
500m run
50 pull ups
600m run
60 press ups
700m run
70 swings (weight of choice)
800m run
80 burpees
900m run
90 thrusters (oly bar)
1km run
100 squats

I used a 16kg kettlebell for the swings.

1:22 (1 hour, 22 minutes)

Painstorm X was way better (in what level of 'better' I really can't say)

This is for the two Anthony's way up there in comments 33 and 34...

Be careful which USAF PT program you guys are callin g "weak".

I'm sure the PJ and CCT teams would like to argue your point.

Get to know some of those guys, you may change your minds.

Muscle ups, w/rings @16 minutes.
The first muscle up was a true muscle up, the rest were kippnig muscle ups, and done in sets of 1.
I didnt' think I got enough of a workout out of it, nobody made mention of doing kipping muscle ups, and I don't know if those really count anyway. So about an hour later I did 30 sets of 3 pullups/3 ring dips, changing from a pull up to a chin up on every other set, and finished in about 19:30.
Anxiously awaiting Paula's post from CF Al-Udeid...I love you dear!

120 dips, 120 pull ups. time: 11:14.

Tried m-u for about 15 min, then switched to p-u/dips, tried m-u more. Almost there. Followed up with Snatch practice again, love those O-lifts! How about a little "Isabel" coach.

Tried m-u for about 15 min, then switched to p-u/dips, tried m-u more. Almost there. Followed up with Snatch practice again, love those O-lifts! How about a little "Isabel" coach.

OK, this was impossible for me. After an hour, I quit to try another day. Thirty jumping chins, 10 dips then switched to push presses with 45 pounds (did about 80 of those.) Ran a mile, did sits and ham/glut machine to fill in the time between sets. Maybe if I had five hours to complete the task I might have been able to do it. Any other beginning CF ladies out there wanting to post so I don't feel so bad.

Didnt even attempt a mu today

120/120
sets of 10/10
last 7 sets assisted 40#

one day .....a muscle up!!!

21:00
45 Floor assist MU's

Had rings up to almost hanging level,as not quite able to do a proper MU yet(attempted a few at intervals),but felt would be good for transition technique.
Lowered rings for last 15 :(

as prescribed 5min 13secs. This is a PR for me by 7 seconds.

this included completing Crossfit Challenge No1 1 (10 consecutive MU) in the first set which I think slowed me down later on. Still that is challenges 1 and 2 done this week.

I've just seen that tomorrows Painstorm starts with 10 muscle ups. My skinless wrists won't enjoy that!

10 mins.

10 rounds of:
4 pull-ups (last 5 rounds were jumping)
4 chair dips

42:24
Pull ups 10/10/5/5 Dips 10/10/10
Pull ups 8/7/5/5/5 Dips 10/10/10
Pull ups 6/6/6/4/4/4 Dips 10/10/10
Pull ups 6/6/6/4/4/4 Dips 10/10/10

Park workout. About 110 yds between dip bars and p/u bars.

33:50
alternating sets of 2 pullups and 2 dips. N.B. if you are a fan of low-rep, strict-form bodyweight + 25%-100% pullups and dips (like me), and have never done 120 reps of each before, you may want to wear gloves. I never wear 'em, but my callouses tore off at about 3/4 of the way through the workout....no doubt caused by increased friction due to deteriorating form.

CF w/u

Didn't have access to rings or a dip bar today, so I did 120 pull-ups and 180 push-ups. Just started this craziness, so my pull-ups are seriously lacking. Did the first half in 15 rds 4/6, needed to do partner-assisted p/u's in second half, 10 rds of 6/9. Push-ups were too easy, but it was all I could think of as sub for dips. It all took 68 min, which feels pathetic, but I'm sure I'll feel pretty tough (ouch) tomorrow.

Knee and shoulder sore so went for a 20 min spin on the MTB and did the CFWU x2.

I hope Lt Greene is ok and recovers quickly from the incident today involving an axe.

Damn pullups..my arch nemesis. Only did the 3x muscle up rule. 28:38 90pu/90 dips. All pu done without assistance, although if the neighbor's kid came over to see what I was doing I would stepped on his head to get up there. BW 185.

IF only there was a bodybuilder WOD with like bent over rows...I would excel at that due to my years of ignorant training promoted by the mass media since I was 12. Maybe even throw in 120 kickbacks too with a dropset on the leg adductor. Of course I would need time to sip on my 3000cal weight gainer in between sets while adjusting my spandex.

14:58

120 Jumping pullups
120 Dips (feet on ground)

10 rounds x 12 reps

Beat my last time by exactly 2 minutes. Felt great. Of course, the dips were easier b/c I didn't have my feet up, but I didn't have anywhere to put them.

Today is Day 1 of the Zone diet...feeling really great.

Colleen- don't be afraid to post...if feels awesome to compare times/weights when you do the same workout twice. Also: modify as you need (generally weight--try to do the prescribed reps). Good luck...look forward to seeing your posts!

About 50 mins.
120 Kipping pull-ups w/ varying hand positions separated into 5's, 4's & 3's
120 Dips
Each time I had to drop from the p/u bar, I'd match the quantity completed in dips and return to p/u's. Grip a little weak from doing two WOD's yesterday. Look forward to learning M/U's to shorten the workout time!

120/120, sets of 5
21:30

(last time 34:30)

18:48 as rx'd

...Getting back into CF after a week off for some snowboarding.

20 MU's in 8:31
- 2:00 break to bring in groceries -
10 MU's in 4:30

Total for 30 MU's with break = 15:01

Recovering from an elbow injury, so I did 30 rds of 1 wide grip dead hang strict pull up and 1 ring dip
9:51

17:02
120 pullups/dips
chris

did rx'ed sub:

120 pull-ups, then 120 dips

untimed, but surely very slow

also 5k run, also untimed...must get watch fixed

OMG!!!
Well I did my best which I wish it could have been better!
Let's see I did my pullups and dips in incraments of well...it started in 20's then it decreased to 10's I actally did half of the required itinerary :(
And for that I punished myself by doing 50 pushups, 120 situps and 50 back extensions then ran for 3 miles........hey everybody hope all have a great weekend!!!!!!!!!!!

CrossFit warm up (minus dips and pulls)

Did 120 pullups and 120 dips in a circuit of 10 each. Time was about 25 mins. First 1/3 pulls were pretty strict form, next 1/3 were kinda good form but broken, last 1/3 were jumping negatives and broken. Dips were all good form and straight 10s until last 2 sets...those were failing. Killer!

Subbed 120 pullups 120 dips.

18:49

12mins off my last time.

Started Crossfit on Thursday....

Time - 49:25

No Kipping
70 unassisted pullups
120 unassisted dips
50 assisted pullups (Not in that oder!!)

Happy Anniversary Martins. Many happy returns.

G-damn it.. I thought I was in better shape than this... I hope I have some Vioxx hidden away!!!!

120 kipping p/u's
120 dips

35:01

Sinebad-30 X 4pulls/4 dips- 24:46

My little bro...excuse me....younger bro (19 y/o)

29:31

I wonder what he's going to be like at my age (32) with 13 years of crossfit under his belt.

We are both offically 1 month in!!

120 pull ups 15 reps alt grip - 120 bench dips = 12:46

Yeaaaaaaah, I joined the Muscle UP Club today and not did I do 1 I did 30!

I've been trying to get a Muscle up since I started CF over a year ago (and I haven't truly been consistent with CF until very recently). When I saw the WOD this morning I hung the Rings up (over my Pull/UP dip station, which isn't that high so I did them from my knees). I knew I was strung enough but I could never get past the push to dip transition faze. I just kept working at it in multiple attempts and then I finally got it.

The false grip is the key you have to be willing to accept the pain and discomfort on your wrists to work through the motion (I know now I have the torn wrists to prove it, just minor scrapes). Once I got a few I did a couple more to make sure it wasn't a fluke. Once I find out I could finally do a MU I was determined to do all 30 MU's. So several hours after getting my first MU I did the WOD:

30 Muscle-UPs time 18:35 as Rxed! I feel great thank you cross fit.

Next time I'm gonna tape up my wrists, remember everyone it's all about the Fals Grip if you have the strengh.

Jen: Sets of 8, Jumping S Negatives & Bench Dips 16:35

Paul: Sets of 4, Bench Dips 17:39

Typo : " Not only did I do 1 , I did 30."

120 pull ups / 120 dips
10 sets of 12

6:36:76

30 Bar MU in 5:50

about a 13min PR, only took me 8 sets total.

You guys are amazing!

Did 15 sets of 4 pullups/4 dips unassisted on "rings". Dips were very limited ROM, a work in progress. For rings I suspended two handles from the cable pull machine from big chains I had strung over the pullup bar on the power rack. After that I did some work with the kettleball. My gym is at my martial arts school and is open to the main floor where there was kid's class today. I got a lot of strange, strange looks from the parents who were shaking their head at the crazy girl in the corner stringing herself up by chains and swinging around some Russian torture device. Followed up with 2 hours of martial arts and 2 hours of swing dancing, just to keep things interesting. Fun day! Determined to get that muscle-up!

I intended to do 10 sets of 12 bar PUs and 3 ring dips, but I ran out of time. Finished 5 sets in about 11 minutes. Did a burst of dips and PUs to failure to finish. Rats.

120/120

18:56

pullups 1-30 unassisted, 31-120 with 60# assist
dips 1-60 unassisted, 61-120 with 60# assist

120 pullups & dips
30 sets 4 each.

First time doing this many and had to do assisted towards the end but a productive day. Me and my workout buddy did in about 35 minutes.

28:58

120 pullups / 120 dips
band assisted pullups
broken up 10/10

weak pullups at the end

6 min. 58 sec. for 30 muscle-ups on rings

Sean

Did the workout. Got my chin above the bar... about 120 times. Good workout. I'll feel it tommorrow.

Had to sub 4 pull ups + 4 dips
Have to walk 100 ft. between bars.
Did 4+4 and 200ft of walking, every minute for 15 min.

Will have to do the 2nd. half tonite or tomorrow morning. Can't fry my arms while I'm on-duty.

16:00 120/120 ring pull ups and chair dips

22:46.96 minutes to do:

120 assited pull ups and 120 assited dips in rounds of 4.

Broke rounds at 10, then every 2 rounds to 26, then every round to completion.

Greg

19:30 for 60 pullups, 60 hspu (my elbows couldn't take any more pullups), 120 dips.

Tyler -- pleeeeease send my rings....

26:03

120 ring pullups
40 ring dips

Was tired today. Will go harder when exams are over.

120/120 assisted with my wife in about 30 minutes. Forgot my watch. Both my wife and Pukie beat me.

14:00 (120 pull/120 dip) I really amazed myself with my time today, but the goal is still the muscle up. Back to work on Monday.

120/120
11:53

30 muscle ups in 9:47.

"30 Muscle Ups"
subbed 4/4 pullups/bar-dips per MU instead.
18:20

4/4 Pull-ups/Dips for each Muscle-up (120/120 total)

19:40

Forgot to mention...reps 1-5 @ 70# assist, 6-10 @ 80# assist, 11-20 @ 90# assist, 21-30 @ 100# assist.

Painstorm XI "This is stupid" - anonymous

200m run
20 Pull ups/20 Dips
200m run
40 Shoulder Presses (25#db/Oly bar)
200m run
30 overhead squats (10#bar)
200m run
20 SDHP (oly bar)
200m run
30 pull ups
200m run
30 press ups (omitted*)
200m run (ommitted*)
30 swings (16kg)
200m run
40 burpees
200m run
50 thrusters (15#db)
200m run
100 squats

1:08*
*I did not realize I missed the push ups until I got home to post my time. I *knew* there were pressups but as I went through the rounds, I did not see them. CRAP. Oh Well, still a hell of a workout and a time I like. I used heavier weights where I could. I wish I would have done the thrusters with the oly bar and the OH with 35#.

After the Shoulder Presses it was all metabolic. (If I'd have done the push ups, it would have been another 10 or 15 minutes of just muscle.) I was at pukie's door about three times. Right after the thrusters and last run, and before the squats, was the worst.

I think I'll just hate on Karl tomorrow. Today I feel damn proud of myself. This performance was on top of a 60 minute grueling Krav Maga class.

CFWU x 3 (Modified - only did 5 Pull-ups & 5 dips per round)
BW = 222

4 Pull-ups/4 bar dips x 30 rounds

19:46

12:28, had to do pull up/dip subs; patiently waiting for my rings! Used playground equip with huge bar for pullups, very difficult to grip.

Thanks CF!

Warm-up with squats,sit-ups,ring dips, hspu
30 assisted muscle-ups
12:32
Getting a little better through the transition. Locked out support position and slow negative dip.
Tri's,bi's and delts are wiped.

could not make it to the gym had to do this one at home. 39:37 did 30 sets of 4/4 dips were bench dips.

100/100

29:17

Unless I was blinded by pain, I'm pretty sure I did that in about 21 minutes.

17:00
I used a 30lb counterweight for my alternating chin-up/pull-ups for all 120 and 20lb counter weight for the first 60 dips and then left it on 30 for the rest.
Hello, Travis! I miss you so much and I totally kicked your time's butt, even if I did cheat! It's not too much longer before I get home. I love you!

as i was stuck home cleanin for the guests to come over after the wife's baby shower and i gots no pullup bar to work with, i did bent-over row (135 lbs) and dips each for 8x15 reps.

quick tip on dips: anywhere you have a stable table/countertop come to an L-like corner, you have a dip station. my kitchen countertop is perfect for home workouts, and my old office desk came to the perfect corner for dips during the workday.

i forgot to add that no one came over after the shower, so i'm stuck with three dozen chocolate chip cookies. any cfers in houston wanna help out with these? :)

Subbed ring L-pull ups to standing, ring dip, return to seated position. 8:15

team tikrit:
mfbunch: 28:22-first 10 unassisted, second 10 mix of unassisted and jumping, last 10 all jumping-no consecutive muscle-ups yet
joeyd: 1 unassisted, rest jumping, did around 22 or 23
*jumping muscles ups get you to the transition then allow a good negative for practice on the technique

My partner at work got a little award today for being an all around special guy. Crossfiter Chad Campos, you are a great cop, a great guy and I'm glad you are my friend.

Drank a few 'Goose & Tonics' at the dinner. Thought that would take me out of the running for today's WOD but I made the mistake of drinking three, small, cups of the ROCKET FUEL they called coffee at that place. Good lord, my eyes must look like Gene Wilder's as Dr. Frankenstein.

Ring MUs. Full ROM. Singles after #16. Limited swing due to having to keep my knees sucked up (low rafter). Played with some front-squats after.

07:55.

Igor, would you give me a hand with the bags?

-D.

17.36

120 Kippers 120 Ring Dips
Sets of 5
5 Kippers 5 Dips x 24

60 Pull ups Dead hang overhand grip
60 Dips
Alternating sets of 5 each
30min

Sub'd 30 rounds of 4 pullups / 4 dips

22:51

47:18
subbing 4 pullup/dips on rings.
11 minutes faster than last time & all pullups unassisted this time, unlike before. All dips still assisted, but not as much.

8:33 PR by over 3 minutes
broken into 5,4, then 3s until the last 3 where it went 2,1.

120 pull-ups/120 dips in 30 sets
time 29:55

30 Bar MU 6:14, 7/3/4/4/4/4/2/2

Still can't nail a ring MU

cfwu x3 (-pu & dips)
wod: My rings have not arrived yet...120 pu/120 dips 15 minutes.

120/120
20:37

34:24

1. 12/12
2. 12/8,4
3. 8/4/12
4. 6,4,2/12
5. 7,5/9,3
6. 8,4/6,3,3
7. 6,6/12
8. 8,4/12
9. 6,6/12
10. 8,4/12

pull ups / dips
my hands were bleeding

120 pullups/120 dips

23:52

22.40 for 120 pullups and dips. i can barely lift my arms

12:14
120 kipping pull-ups and dips.
Previous time, 22:46.
Now my arms feel rubbery and I've got a blood blister under a finger callous. I'm glad I had a girlfriend prior to starting Crossfit because these hands I've got now are kind of gross.

2 mile run

75 pullups
62 dips

I still suck!

Was sick for a week, bad stomach flu (with all the water loss lost 7lbs!)... doh. First WOD in a week, last 60 reps of pull-ups were assisted. 20:00 minutes.

23:47

PU's deadhang.

13:26-120 pullups/120 dips- 5x5x24. All pullups were kipping, all dips were strict.

120 pullups/120 dips
30 sets of 4/4 - all strict, unassisted
18:15

10:49

21:12 120 pull-ups 120 dips The majority were on a counter weight machine. I could not type yesterday... Please do not kick sand in my face at the beach :)

cfwu-dips/pulls 15 sits w/35
21:00 16 pulls/rest were negatives
60 total subbed 2 for 1 not 4 for 1

I traveled on Friday so I combined Fri & Sat WOD's... like 45minutes for both...

120 pullups/120 dips
almost all with 100 pounds of assist
29:11

Had our first little league game yesterday. Celebrated our victory w/some brews and carne asada... not w/the players, the coaches. Ended up putting off the WOD till today.

CFWU x3(-pull-ups&dips, +ball push-ups, unable to do OHS due to knee, 3x:03 bike instead)

WOD :17::27 (4:1 pull-ups/dips to MU'S)

Oh yeah... done in sets of 10. Mostly deadhang's.

Matthew: 18:11.

CFWUx2 without dips/pull ups

BW 155

did after OHS workout from yesterday

did PU/Dip sub @ 4 per MU

17:26

Rx'd sub for MU'S: 25:03mins.

Holy Cow! I have not had great luck with MUs in the past, and yesterday I set up the dip bar next to the pullup bar in anticipation of the dreaded 120/120. One of the guys at the firehouse said "comon' you can do a muscle up", so I decided to try again. . . I ended up helping myself with slight kicks and some small hops but I did it! I used a false grip on a pullup bar that has an upright support right infront of it (this is where the slight kicks came in). I even had a few MUs mixed in with the whole bunch that I felt very good about. I am very excited about this development. My right forearm is very sore today as well as an overall body tiredness that cannot be pinpointed. I love it. Thanks coach.

10:00

BW 192 and getting fatter.
30 bar MU. 09:19

cfwu x 2 sans dips and pulls
WOD - 14:45 w/ 120 ea. kipping PU's and bar dips
Finished with 25 more kipping pull-ups and 4 deads
(225 x2 , 245 x2 265)

120 pullups / 120 dips on 3/4 (16:09)

Dead hang pull-ups and full rom dips.
120/120
10,10,8,5,5,5,5,5,5,5,7,5,5,5,5,5,5,5,5,5,5
10,10,8,5,5,5,5,5,5,5,7,5,5,5,5,5,5,5,5,5,5
32:00

11:17 as rxed
broken into mostly three's, one at four

wu=run 1.1 mile 8:17
12 min on stairclimb one peak, higher intensity
arm warmups via pushups and swings

surprised myself

WOD

Subbed 120s

13:57

subbed 4x PU/4 x dip - around 30 min (didn't start watch).

Torn callous - first CF block checked. Now just have to meet Pukie and I'll consider myself worthy of ordering the T-shirt.

assisted pull ups and dips. 4x30
22:30

26:21 - at some point pull-ups became jump ups and I didn't have full ROM on dips.

120/120

32:20 Did the pull-ups and dips option.

did 20 minute pilates workout before heading to SLO...finally felt like i could breathe again after being sick. hoping to be back to 100% this week.

30/30
30/30
30/30
30/30

9 min, using gravitron. Will decrease weight more next time.

Man tough workout: I did bar MUs and i took me a total of 20:02 min to do that, and my friend did 120 PU-120 Dips and it took him a total of 21:02 mins to do that in intervals of 4-4 so who ever said that it would be about the same to do the 4-4 as a MU was pretty darn close.

Thanks Cross Fit, I am in better shape then i have ever been and that is good cause i just joined the service.

18:09

10:12 as rx'd

120 Pull-ups and 120 Dips

Did sets of 15 of each

22:49 PR!

Xanthe 30 sets of 4 alternating between pull ups and dips using the 100 band= 13:00

Stocker without me there? 25 sets of 4 Chair dips/ modified pull ups in 18:00
Uggh. My arms gave out, couldn't get last 5 sets.

Chris 30 muscle up subs
1st set of 10 subs-25 band
2nd set of 10 -50 band
3rd set of 10-75 band 17:10

20:37

120 assisted pull ups (at 12)
120 assisted Dips (at 10)

25 minutes.

As Rx'd 17:45

60 pull ups Dead Hang Overhand
60 Dips
Alternating sets of 5

18 mins

30 ring muscle ups
11:32

9:19

A little more than 2 minutes slower than my last one (6 months ago). Started with a strong 8 then 4 then 3... Had 15 @ 2 minutes, but then hit a wall getting over the bar. Re-injured my rib on one get-up but I don't think that contributed much.

27:11 did as 4 p/u's then 4 dips; did in rapid succession until 60 of each; in last 60 used a dip station approximately 50m's away. Able to do all under my own power without assistance.

BW: 175

30 Ring MU's: 7:15

Did this a few minutes after Fran - trying to catch up. No rings. Done weighted with 50lbs - 9 minutes. 6 x sets of 5 pull-ups, interspersed with 5 x sets of 6 dips.

I only did 40 pullups and ring dips, in 16 min then stopped because my shoulder was acting funny. Ring dips slowed me down and I was trying to get the kipping pullups figured out.

Overhead squats from 3/3/06 (done 3/3/06-forgot to post):

Ruby: 45/50/55/60/65/70/75/80/85/95

Vanessa: 65/75/85/95/105/110/115/120/125/130

Dave: 95/105/115/125/135/145/155/160/165/170

Joe: 3/2/06 WOD-16 complete +10 DL & 7 cleans

Cannot do muscle ups...yet.

3 x CFWU (-pull ups/dips/situps)

120 pull ups/120 dips/ & added 120 sit ups on incline bench starting at low angle, each set moving up then back down

10/10/10 x 12 sets; time: 19.11.96

+10 strict "L" pull ups

bw: 180#

oops...executed this WOD on 09 Mar 06 as a "catch up"

Executed this WOD on 3/10/06.

10 pullups / 10 dips x 12 sets; time: 36:40

Pullups were compensated by 25# on second and 3rd sets, 40# on 4th and 5th sets, 60# on 6th - 8th sets, 88# on 9th & 10th sets, 100# on last two sets.

This was rough after a week off and a little "wild thing" about 30 minutes before I got started at 6:30am.