is that 120 pull up / and then 120 dips or do break it up between the two exercises....does anyone know if tape on the pull-bar causes blisters....got a bad rip / blister from the pull-up bar two workouts ago.....it had fresh tape on it and although it allowed me to kip the hell out of the pull-ups, i got a blister which ripped open and will hinder this workout.....

Well, well.

4 mos into Crossfit and no muscle ups yet for me.
Lots of pullups and dips for me tomorrow. Hopefully tonight's Guiness is the proper fuel for tomorrow's endeavors. This WOD will be the 'coup de gras' for the already decimated upper extremities.

Sleep well, forelegs. Hard times will be upon you, the morrow.

So would it be the same if you have rings? or is the multiplier for those using a standard bar?

to convert ring dips to standard dips is 1:3, does the same work in reverse, i can do 30 ring dips with 120 pull ups, also could i do 30 pull ups on rings or a variation of pull-ups with the rings to work on the muscle up?

The pullups and dips should be done on the rings and the multiplier for subs is 4 pullups/4 dips for one muscle up. Check the FAQ.

If you do them on the bar, you're not building the skill which will enable you to do a muscle up. Do the pullups with a false grip.

The reason for the 4:1 equivalent is because of the difficulty and strength required to perform a muscle-up. More goes into doing a MU then being able to do pull-ups and dips. The strength required to bring the rings from your chest, under your chin, to under your armpits is usually underestimated. As is the skill required to do so. I found doing dips while being as far fwd as possible to be more beneficial for working towards MU's then doing regular chest high and elbow out ones. Hope it helps.

Get some, Go again!

this will be a fun day...

#4 if the sub for 30 muscle ups is 120/120 pu/dips on a standard bar and the ratio for standard dips to ring dips is 3:1, you should do 120 pullups and 40 ring dips ;)

should i do 4 pull ups then 4 dips 30 times or 120 then 120?
thanks

I'm going to try muscle-ups again for a while then sub 90 false grip pull-ups on rings as well as 90 ring dips since I know I will be trashed.

whats the false grip

Drew #11, look at yesterday's WOD post and the comments from it...somebody posted a very informative link.

3.5. Substitute for muscle-up?
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

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

I can't believe a Muscle Up is an "A" move... who the hell are these machines... oh well. let the obliteration of my upper body begin..

Actually, technically a muscle-up is not a rated move at all anymore. Any skill done with a false grip is now invalidated. So those iron crosses that have the rings resting on the gymnasts wrists, that doesn't count. The rings have to remain in your palms. A muscle up is about equivalent to other A value moves as far as difficulty. A front lever is now an A as well, but that's a tough A. These machines are small folks that have been doing gymnastics since they were 3. :-).

Noooooooooooooooooooooooooooooooooooooo!!!!!!!!!!!

Greetings all . . .I'm fairly new to crossfit. I was introduced by a friend, and I must say that I really like it. I've spent a little time reading through the website, and the quality of info is great. Anyway, Crossfit is no stranger to newbies singing its praises, so I will move on to my question?
Comment#4:
Travis, I am also @ prosperity, is there a crossfit group out here? If not, do you want to start one?

I saw this and thought you you guys. An impressive feat of strength and balance:

http://www.break.com/index/strong.html

Is there a weight vest sub ? I’ve got the X vest that goes up to 50 lbs.

120/120 in 13:55, 13:36 last time
160 lbs bwt

bw 89,2 kg
30 jumping pul-ups, 8:01 min.
Extra: ring pull-ups, hands to upper abs/lower chest. Upperbody backwards.

live with passion, Johan

run+modified cfwu: 120 pullups on rings/45 dips and then my tendonitis flared up and had to stop.

home visiting my parents for the weekend, ran to the school playground that is down the road a little ways. found some rings at the playground but couldn't get the muscle up. there was a bar in the way and i was also having trouble transitioning to the push. need to work on false grip. decided that it is time to experiment with making my own rings. so i can practice the m.u.

neil #19- i too have an xvest (the 90lbs beast). and it was by far one of the best investments i have made in regards to my training.

what i have done in the past is start with your desired weight and then strip it down as necessary, if necessary, to complete the rxd amount. when i use my xvest for a cf wod i tend to not worry about the time as much.

Done with Ring dips and Ring pullups:

30 - 6:27 felt like I still had some in the tank so kept going
40 - 8:44

Moving the buckle up and down for the different heights ate up a lot of time. I just got my rings the other day...now I wish I had bought 2 pairs!! one for dips one for pullups. heh

I need some clarification on whether or not I should do 1:1 ratio if I am doing them on a bar instead of rings. I have no rings to use right now, but I can do muscleups on a straight bar. Thanks in advance for any input.

Well, I did 75 pull ups and bar dips using 20lbs in the vest....in a not so great time of 30:23.
With my tongue planted firmly in cheek I shake my fist at all you people that can do muscle-ups. I tried to do one bar muscle up today....I couldn’t come close to one.I have a long way to go.

19.30 120pu/120dip
pullups where off a tree which made them pretty different than usual, but seemed pretty practical since how often do you pu on something perfectly even.

gina comment #1- I could have written your comment too, exact same circumstances. I just did the WOD. Yes it will hurt. I super glued the flap of skin back on yesterday, and taped up for today. Careful hand placement and minimal kipping kept the skin in place for future rest and recovery. Good luck!

25:50
120 Ring pull ups and 120 bar dips
broken into 30 sets of 4.

Unable to transition... with rings 30/30

Well looks like I'm gonna lose some water weight today. I believe today was the hottest we've had out here at Taqqdum, Iraq, 114. It's 18:00 and lingering around 95 right now. Gotta love it.

21:33

sub'd 30 rounds of 4 pullups / 4 dips.

Ok, I am now proud to say that I am having callous problems...

I'm prepared for the wave of 'tough Crossfitters don't wear gloves" comments, but: does anyone wear gloves on pull up days?

Can't do dips very well as have AC problem - so 5X5 sumo deadlifts, bench press, bent over row and some turkish get ups

Capt Dan Comment #28. Capt this one was a killer. I did 2 of the muscle ups and I could do no more. But after talking to rick I did 4 ring pull ups and 4 ring dips 30 times. Time was 37min. I think my arms are about to fall off. Tomorrow will be a much need rest day off. You killed my time today so does that bring the score to 3-3?

24:13

cfwu x 2, minus pullups and dips,

then 30 sets of 4 pullups and 4 dips on rings:

25 minutes

Have a good weekend, everybody!

21:15 120/120

120/120 Ring Pullups/ringdips

added 200 pushups for fun

36:38

Ran the annual Spring Lake 5 today. Despite warm weather I ran a 40:19, which I was pleased with. I was hoping to break 40 mins but the sun had other plans.

Happy Memorial Day weekend !!!!

I'll be on my rings tomorrow.

Brian

New PR for 30 ring MUs - 6:39. BW=155

Was made extra hard by fact I did the pullup/HSPU workout yesterday. I can look forward to a sore upper body tomorrow, that's for sure.

Tariq

As Rx'd, 10:24

The false grip demonstration helped tremendously. My previous best was 11 MU's in a row today I got the first 18 and without the medial deltoid pain that usually becomes my best freind during MU's.

I love this WOD.

55 miles hill repeat ride this morning felt great, then this. I love CF! Now if I could get my power rings and get rid of my poor man's substitute (plastic tube flat handles on flat rope.) It works but I want the rings.

fire capt dan...unfortunatley I dont have the flap of skin to glue on.....have been searching the posts for treatments and found a few which are interesting....also I have to be careful about it getting infected as I work in some scetchy areas and come into contact with some scetchy suspects.....I wanted to get some coaching in oly lifting and kettlebell lifting on Sunday but dont know if it will be healed enough....oh well, will try and tape it and do the workout later.....
unfortuanately kipping is the only way i will be able to get 120 pu yet that is what caused the blister, or was it the tape.......?????

120 pull-ups, 120 ring dips
12:40

I can't rig my rings high enough to do muscle-ups

I want to personallly thank Coach and Roger Harrell for promoting the importance of gymnastics in fitness training. Although unintended, Title IX has unfortunately decimated men's collegiate gymnastics with about 80% of men's gymnastics teams being discontinued in favor of more popular sports. At least the people who read and follow this website have some respect for the strength and talent of gymnasts, both female AND male. Does anyone even remember the name of the American man who won the All-around Olympic gold medal in Athens? Our basketball team made up of overpaid NBA players wasn't a contender for a medal.

16:39
30 false grip pullups on parallel bars and 30 ring dips. All singles, switching back and forth.
Tried some transitions after and wasn't even close to getting one.
Todd H - I always knew gymnasts were talented but had no idea how strong they are until I started CF.

120/120 in 19:35

51 y/o, 150 lbs.
In the immortal words of Roberto DeVincenzo, "What a stupid I am!" (He is the man who "tied" for the final round lead in the 1968 Masters but made a mistake on his scorecard and gave himself and extra "stroke". Once he signed the scorecard his mistaken score became "official" and he missed out on being in a playoff for the title.)
I misread the WOD and did 200 PUs and 200 dips in 55:25.

Considering I did the HSPU, pullup wod yesterday morning and the running wod in the afternoon, I was amazed at my ability to do this wod today. I cut a lot of time off March's effort as well.
23:18 doing 10 pullups and ten dips at a time.

90 jumping ring pull-ups
90 jumping ring dips

15:00

120/120, can't find a place high enough to learn muscle ups.
11:51

16:00
Partioned kip PU and bardips 120 each.
BWT 163

Did 30 bar MU's today. 4:56 10/5/5/5/5.
Think I'll do some ring dips and pullups later.

A little off topic but has anyone ever tried using one of these?
http://www.nellies.com/product.php?productid=16342&cat=272&page=1

Smith machines stink but this one looks like it might be good if you have no spotter.

5:41
30 MU's on rings

squat cleans 3x5 (50% of 1RM)
front squats 3x5 (50% of 1RM)

30 MU's > 10:52

Just a quick question for those who have rings. Where do you hang them?, because im living in rented accom so cant drill in the roof nor do i have a garage. Only thing i have is a tree outside that might be an option.

comment #42, gina

"unfortuanately kipping is the only way i will be able to get 120 pu yet that is what caused the blister, or was it the tape.......?????"

Everyone gets blisters on these WODs. People will tell you not to wear gloves around here but do yourself a favor and wear gloves. You're hands will still toughen up and after a few months you won't need the gloves.

Did the workout earlier this morning, but didn't have time to post, had a lot of things going on today.
Travis bwt 242, time:??? after 45 min i was too embarrased to keep count, but did 80 pull ups kipping my @$$ off and 40 jumping/kipping, then 80 assisted ring dips(put my toes on a flat bench)
Rob bwt 242, time:32:23 120 pull-up (palms away and towards) and 120 regular dips. Thank the maker for rest days and please pass the kool-aid

22:56
30 rounds of 4x4 bar pull-ups and dips. Dips all unassisted; pull-ups assisted after 7 rounds. Lost a callus today. Hands were killing me on the pull ups.

comment #18 link... unbeleivable!

************************************************

First time ever for me, completed 2; then a modified muscle -up for the remaining 28 (a slight jump at the start). - 12:18 -

Thanks Van for knocking one of those out while you were in town. I've been trying ever since, and finally did it...Semper Fi

*************************************************

Anthony (BW=180)
60 ring chinups / 60 ring dips
Time: 16:54

:(

..
18:43 30MUs unfortunately thats about 6 min SLOWER than last time... looks like I need to add MUs back into my weekly stuff... btw the last MU felt like what I anticipate an E move in gymnastics would feel like IF I were to be so fortunate/talented to ever be able to progress.
Does anyone know what a B move on the rings would be?

PS some of the above times are very impressive Congratulations to all SPEED MERCHANTS!!! are you guys doing MUs daily?

120 pull ups/120 dips
16:59 + 10 lb weight vest

New to the WOD - Just attended the CF cert May 11. That session smoked me and this was my first focused session since the 13th.

Alternated in sets of 5 from pullups to dips.

Did 45 total of each in 19:22 min. Very weak in pull ups. Opted to avoid overtraining (tendonitus or worse) Had more energy for dips, but thankfully I have a 1:30 meeting and had to stop to prep :-)

I am starting to train for the MuscleUp. I have good pullup and dip strength, but am having trouble with the False Grip and the transition *like most* .
--Also, every video ive seen of the MU being done, is on rings that can turn, so you shift your weight and the rings roll into position. I have been attempting them on rings linked to chains that DONT move, is this factor whats making it so difficult for me?
thanks
Zack

I joined the muscle up club today.
I eschewed the workout to do as many as I could do. First started off with 1 fail/1 success until about the 14th attempt when I got 5 in a row.
bwt 230 ht 6'8" 12MUs 7failed
There are GREAT tips on the message board (search "muslce up tips). The two best:
1. The false grip is primary. I know this grip is the key.
2. Pull hard at the very beginning. Pulling hard at the beginning will lead to a great transition. The times I started slower I failed.
Next (after my wrists heal): multiple MUs

As RXed.

Total time: 7:54

Split as follows:
3x8-1-2-3

Previous time was 10:57, so improvement of 3:03. Happy with that.

Last time did singles until rep 20. This time tried for all triples with about 20 seconds or so rest between bouts. This seemed to work.

Only had 4 hours sleep last night, too (yeah, i know, got no business working out with that little rest but i couldn't resist this one).

Did this one in a park nearby which meant 2km of running to get there and 2 more to come back.

Did 120 PU / 120 Dips

For 3 rounds
2x8 PU
200m run (distance between PU-bar and parallel bars)
2x8 Dips
200m run

then 2 rounds of
3x8 PU
200m run
3x8 Dips
200m run

and the last round was
4x6 PU
200m run
1x24 Dips

Took me quite a long time (41:23). I guess that the running could be blamed for that but I'm not strong enough on PUs (Dips were too easy and I should've just done straight sets of 16 or 24 all the way from the beginning).

Are bar muscle ups more or less difficult than ring muscle ups?

20:08

240 Jumping Pull Ups
120 Bench Dips

CFWUx3 less pull-ups and dips

For time:
30 Sets of
4 Pull-ups/4 Dips

Total time = 34:54

Notes: If anyone needs triceps, you can use mine 'cause I'm done with them. First time doing this WOD without any assistance. Most of the 30 sets of 4 pull-ups were unbroken, but my grip started giving out towards the end. All of the dips were to full depth, unassisted. One good thing about WOD's like this when done at the gym: almost no one uses the pull-up bar(s) and dip bar(s).

just got my rings....this workout was so fun that I totally lost track of time. Some kid came up to me in the gym and I started teaching him how to do dips.

I couldn't get the muscle up but it isn't far off.

wo: around 15 minutes:
-15/15 ring dips/false grip pull-ups
-4setsx10reps "/"

finished with abs
THANKS TYLER!!!!

120 pullups - 120 dips
30 X 4
21:14

new to crossfit... I start today with the 120 pullups/dips workout... I'd like to talk with some crossfitter and see how well this program really truely works... Im tired of trying to be Mr. Universe with endless sessions of weight training... this seems right for me...

BW: 220
120 pull ups
120 dips
time: 19:21
Rob did it in 18:51
Did some kettlebell swings, presses and windmills afterward.
Great workout

Almost got the first muscle-up, after about 10 tries resorted to 90 false grip p-u's and 90 deepring dips in 18 sets of 5/5 about 30 min or so taking my time today.

#21
This was a false posting. It should read: 30 jumping muscle ups. in 8:01 min.
I'm getting closer to the real thing every time. I can feel it getting easier.
Get some, go again, Johan

7:55 today, last time 20min
30 bar muscle ups(slight hop towards the end)
Still working on the false grip.
Great Workout!!

1 MU &
116 ring pull up
116 ring dips with rubber bands.

slower than last time.

20min. slight jump in beginning.
followed up with 25 ring dips and 20 ring pull ups.

Did 30 bar muscleups in 5:01 and did another 10 in 2:28. Total time was 7:28 with 40 bar muscleups complete.

No rings.
Veeerrry careful assisted PU and Dips, total 90
Working on form, protecting shoulder, didn't time.

Watching NCAA Lacrosse semis. UMASS beats Maryland, Virginia leading Syracuse at half.

What a great sport. You get to do all kinds of stuff your Mom always told you not to. You get to run with a stick in your hand, and you get to hit people with it!! Very cool...

Darrell

crossfit@rawc.org

Age:42, Wt:178

30 ring pull-ups
20 ring dips
Time: 17:30 Slow and relaxed because it was sunny and nice here in Redding CA.

Comments? Here's a comment, "BLEAGH!!!!"

Did 120/120 in 15:53, which beat the poop out of my last time of 21min. I did 40 sets of 3's so I'm pretty sure I walked about 1000m going from pull ups to dips. Felt ok but I'm a loser for wearing gloves to protect my hands that might have about one layer of epidermis left on them.

I love pull ups. No really, I'm a changed man.

30 muscle ups in 44:30.
Would've been a better workout if I did the 120/120, but not as satisfying. No false-grip as my rings are bare and I had no chalk. First time doing more than one muscle up in a single workout.

CFWU x3(-Dips & Pull-ups)
WOD

DJ :14::05 (:17::27 last time)
DJD :22::23

We subbed 120 pull-ups & dips for MU's. I started w/a set of 20 dead-hangs and 20 dips. Went to sets of 10 after, mixed kipping and dead-hang.

Decided to throw in some DL's afterward. DJD got a new PR. Way to get me back for the WOD times. 2-2-2-1-1-1

DJ 225-275-295-315-335-315
DJD 315-365-405-445-465-475PR

Get some, Go again!

Tony Blauer- Glad to see you posting on the site. Keep up the work.

6:10.13

Ring Muscle-Ups

3,3,3,2,2,2,then 18 sets of one

Not a PR, but better than I have done in the past few months.

8:42

Was able to do 8 in a row, then sets of 3's, 2's and 1's.

Last time was 26:10!

27 y/o 170 lb 5’10” approx 12% bf
No warm up
Pull ups: 6-6-6-5-5-5-5-4-4-4-4-3-4-4 = 65 total
Dips: 8-10-8-8-8-8-8-8-8-6-6-6-4-4-4= 104 total
Time=29:45
Not much juice today…

I have seen at least three comments recently describing callouses being ripped off following/during pullups. I'm sure most people do not report this injury so it is probably more common.

Seems to me wearing gloves would prevent this injury, does not detract from the exercise and keeps you in the game.

Any counter views?

14:41

Three rounds for time of:
20 Pull-ups
20 Decline Dips

22.18
pu's + dips

120/120 in 13:46. I did this as 10x(12/12); most sets unbroken until 6-10, then mini breaks at 6 and 10 or so. As always, good job everyone and thanks CF!

24:57
100 kipped pullups, 20 negatives.
12 sets of ten dips.
Great oden's raven!

120 pu
120 dips bench assist
28:03

I have just started trying the WOD. I did 120/120. It took me an embarrassing 59:40. Started with 10 sets of 8, then 5 sets of 4 and finally 4 sets of 5. I almost quit at 40 total reps. I use gloves. The times I see posted here are are incredible. I can't wait until I am somewhere in that ballpark.

5:37 - can still do ring MUs despite my shoulder provided I keep the reps low and as non-ballastic as possible. Nothing fancy today (rings not turned out and away from body at the top), just getting through the WOD without reinjuring the area.

Saturday 060527
For time:
30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

PU
10x6
Dips
10x6
PU
2x6
8x5
2x4
Dips
10x6

43:51

14:40
30 sets of 4pu/4dips

120/120 - pull ups dead hang.

16:42

13:30 as rx'd

1st muscle up ever 0800

30 this afternoon, still have to cheat a little on takeoff

as rx'd

12:10 on rings

finished with

unassisted rope climbs - 5 x 15 ft
double rope climb - 1 x 15 ft
L-sit rope climb - 1 x 10 ft

400 m run x 5

Crossfit Plano

Workout #1
Bunch o' kettlebells
Halos: 26#x10/10
Slingshots: 26#x10/10
DARC swings: 35#x60
Double clean & press: 44s x 1,2,2,3,2,1
Snatches: 35s for 3x10/10
Full body attacks: 36s x 6,6,8,8,10,10
rolling alt floor press: 36s x 6, 6; 44s x4

Workout #2
Muscleups
In 14 minutes - 12 MU, 4 misses. Phone call...end of muscle-ups

15:33

CFw/u minus pullups and dips.
Bar dips, deep. Alt.grip pullups
120 of each

15:45

Have a great day, all.

120 legit dips
60 legit hang pull-ups
60 jumping pull-ups

15:41

30 muscle ups in 10:00 (with jump0
Finished with a couple no jump muscle ups.

17:47
120pu/120dips

22:30
120 PU/120 dips (12 sets of 10 each-PUs broken after 2nd set)
Looking forward to getting my rings.

Erik #32, YES, I wear gloves (cotton ones dipped in rubber) all the time for most of the workouts and they work great for me. Also learned 2 weeks ago on weighted pullups, to take off my wedding ring. Preventing ripped open hands has to be better than dealing with the blisters.

Danny T. Congrats on the muscle ups! If I hadn't been such a little girl, I'da got mine at the cert... (No tongue in cheek here Annie, Nicole, Carrie,Kelly, and anyone else on the list I forgot) :)

Schedule is a little out of whack so I will try this tommorrow.

Strong work DJ's!

Van

My schedule is a little out of whack so, I'll try this tommorrow. Looking for a good place to hang my rings up here in SLC.

30 ring muscle-ups...18:06.01
I was headed for sub 10 minute time when I tore open the heel of my left hand and then my right hand shortly thereafter. The last 15 reps were a slow, painful grind.

Is it just coincidence that the boat pictured has a 30 painted across both sides?

30-ring PU
30-ring DIPS
60 Dips
13:28

Pull-ups have been suffering lately. Trying to recoup back muscles

120/120
bw 190
15:42

Watching Royce Gracie and Matt Hughes get ready for tonight's fight, Matt is all bodybuilding and strength stuff and Royce is Crossfit-style training. It'll be interesting to see how fit each is (assuming Royce doesn't take a KO from Matt early, or Matt's submitted in the first round).

Have never used rings. But after all the pullups I have been doing I thought i would search out a gymnastics facility to do todays WOD. They were kind enough to let me attempt a muscle up. I thought for sure I would be able to do 4 or 5. I am definately getting rings ASAP....but for now it seems I have 120 pullups and dips to do.

Bohman
Addison TX

120 pull-ups
120 dips

We have no rings at the fire hall

time: 37 mins

30 rounds of 4 pullups and 4 dips = 120 of each ==> 21:57

Dips were fine. Pullups at the end were kipping, jumping, and - at the very end - weight-assisted.

did sat& sun wod today:all done on rings

rnd 1: PU 6/6
dips 14
rnd 2: PU 6/6/4
dips 15
rnd 3: PU 6/6/4
dips 13
rnd4: PU 6/4/2
dips 12

30:23
60 False Grip Ring P/U's
60 Ring Dips
Tried to touch the rings to my shoulders on p/u's and ring dips to simulate m/u. Did 15 alternating sets of 4. Attempted m/u. Can't quite roll the shoulders over yet. Maybe next time.

Good luck with that shoulder Kelly!

2/3 cfwu (- dips/pulls)
Ran - 100m sprint/100m jog recover x 4
Did MU's 1-25 in 16:18, all in couplets. Every time I tried for 3 in a row, failed (about 5 times). Really pi**ed because I had to hang my rings from a football goalpost and that meant bent knee (about 1 in off of ground) from start of every one. Really made the kip up and intitial pull harder than otherwise. Had to finish with 5 jumping MU's after multiple failures.
Total time: 19:27.
Tyler, the elite rings are great, but I really think I'm going to get the older ones, too. They're slightly bigger and fit my hands a little better. Need to get some grip tape on my elites.

As Rx'd (ring MUs)

Time: 16:55

120/120
14min

CFWU

80 pull-ups
80 dips

22:43

cfwu x 3 - pu's
40 rds 3 pu's 3 dips w/.25 mi on recumbent bike between rds til recovered for next rd. 1:36. knee scoped last Monday, bike feels like good rehab. gonna row 5k tomorrow

warm-up with handstands, sit-ups, ohs

30 assisted muscle ups- 6:53

45 -50lb Front squats for time - 3:17

Dumbbell shoulder press
5x20lbs
5x20lbs
5x20lbs

~30 minutes.

68 Pull-ups in the loosest possible sense. At 68 my arms stopped working. 25 very shallow dips. 40 decent (I think) bench dips.

Ugh.

Oh yeah, no here rings, even more pathetic.

For Time:
30 Muscle-Ups

Time 00:32:48

120/120 - 18'04" - Felt sluggish the whole time....

As Rx'd
14:42

120 pullups/120 dips, 10 sets of 12 each 17:10 Looking forward to the rest day.
age-50/BW-240
Remember why we have this three-day weekend. Stan K.

1 rd: (11:29)
75# hang clean x 15
push up x 30
75# push press x 15

(75# too heavy, lowered weight)
2 rds: (12:03, 13:33)
65# hang clean x 15
push up x 30
65# push press x 15

37:06
This was scaled. Prescribed weight was 95#.

bw 180

time 8:51

Pull Ups-120
Ring Dups-40

Most sets unbroken
alternated 15 dead hang pull ups and 5 ring dips. I was trying to approximate a muscle up. I need to join SF Crossfit to learn how to do a muscle up. I am close but need to work on form. T

80# assist on Cybex
10/10 x7
17mins

Did the 120/120 sub. 16:30, 4 min increase since last time, which was 12:20. No idea why, but I'm blaming it on the sprint ladder I did before the WOD combined with the suffocating south Texas summer weather. Either that or I'm just a wus.

cfwux2

30 muscle ups
did 30 assisted mu's did not time it..

Not too proud of my effort on this one...I did 30 sets of 4 pullups/4 dips, all on gravitron machine--but with much more weight assist than usual, and now I'm not nearly as tired as I would have been if I had just done negatives. I feel like I should have pushed myself more to do them at less weight/to failure and just taken longer (took 21:15) instead of setting the weight to be able to complete the sets. Oh well. Monday, here I come.

45 jumping Ring Muscle Ups
10:18. Last time 21:00

Still couldn't get any MU's proper.Once I saw I couldnt get mu going Rings set at just above head height for duration of wod.

bw: 180

30 assisted MU: 12:06

Don't know what happened but the last time I did this in less than 6 min. Have not done MU in a while took me 12+min.

Followed with hang squat cleans working on form 160 x 5 sets of 3 felt pretty good.

Jerks 135/185/205/225x1,1,1 (tied PR for 3 singles)

Praticed walking on hands

Dad & George

Rounds of 10 supported pull ups and dips:
Dad 6 rounds, subbed push ups for last 2 rounds.
George 3 rounds.
Not timed due to heat, mid 90's, and high humidity.

re post #88

DJ, thanks, I love the spontaneity of the WOD principle. Like a real fight, you need to adapt to the threat and the environment and get focused fast. Thats how I see the WOD. Stimulus-response...calculate:go.

The routine for CF is just knowing you will train no matter what. I love that. The philosophy surrounding the science is is building character in all of us.

See you soon

First post here, I heard about crossfit a long time ago from Jesse Woody and I wish I had started when I found it. After practicing parkour for a couple of years I've decided that I need to really up my fitness regimen, so here I am, two weeks into crossfit and I'm loving it.

Onto the workout:
20 muscle ups on a bar
then 40 bar dips and dead hang pullups

35 minutes (I suck at dips!)

8 rounds of 15 pull ups, 15 dips
warmed up with a little B-Ball.

I have hands that look like leather, but it feels gooooooooooooooood.

20.03, George 20.55.

Feel like I missed a round of 10 pus and 10 dips.

rest day

bench press 5x5: 165,170,170,165,165

snatch practice

120 dips & 120 Pull-ups. 30:18 broke them into sets of 10. All overhand grip and varied the bar thickness. Much improved in pull ups.

bw 210
120/120 in sets of 4/4
28:40

w/o 30 mu w/assist (start from knees with a little support through the transition)
time: 25:04-about five of those unassisted, rest varying assist as described above

120 Kippers
120 Ring Dips
in 5s 5 Kipper,5 Ring Dips

16.16

Dips broken in last 8 sets

Mostly kipping bar muscleups.

05:19.

Finished with ring MU singles in the 20# vest.

Soundtrack: Sepultura.

-D.

Taken from Coach Rut's page (http://coachrut.blogspot.com/)

10 DB Thrusters (T)
1 Pull-ups (PU)
9 T
2 PU
8 T
3 PU
7 T
4 PU
6 T
5 PU
5 T
6 PU
4 T
7 PU
3 T
8 PU
2 T
9 PU
1 T
10 PU

Loading: Male Athletes 45lb dumbbells Female Athletes 30lb dumbbells

Dumbbells closer to 50lb but otherwise as Rx-ed

11:41

Thrusters were easy all the way through, pullups were Ok till the tipping point then shattered quickly. Think I might try this backwards in a couple of days.

Cheers, kempie

bw 190
120/120 in sets of 5/5
approx. 30 min

No way I can do pullups or dips today, arms and back are still very sore from a couple days ago.

Active Recovery: 35 mins cardio at 5am, 55 mins cardio at 4pm

I hope I'm good to go after the rest day.

30x 4 pull-ups/4 dips

17:46

29:20
muscle ups on rings - all kipping

17:16
30 muscle-ups plus about 10 missed MUs. Good times and nice scrapes on the arms from the ring straps.

30 muscleups, 21:38.7

Really hit them well for the first time ever. Got some consecutive 2's. add about 10-15 missed also...

Ok ... so 30 muscle ups on day two is not happening. Neither is the 120 pull ups. So, I subsituted 120 dips off of a bench and 120 modified push ups. Did that in 14 min 34 seconds. Still really sore from my first day in CF!!

Sub

4 Pullups and 4 Ring Dips for 30 Sets

After 10 Sets 7:12
After 20 Sets 9:28
After 30 Sets 11:06

Toatl 27:47

For variety, I did a self styled poor-man's muscle-up: Standing under a low pullup bar, I sprang up and grabbed the bar. Using the momentum from the jump, I pulled then pushed until I was in the "up" position with my hips next to the bar. I varied the degree of difficulty by changing the height of the block I was jumping from - the lower the block, the more difficult it was to get in the up position. 30 reps.

I didn't time this one as I was experimenting.

no muscle up in this old boy.
60 pullups, 60 pushups in 13 mins.

BW: 170lb

No rings.

30 sets of 4 pullups and 4 dips = 15:10

Did 30 pullups and dips on gravitron set on #14 in the following sets:

Pullups/Dips
6/10
6/8
5/5
5/5
3/2
3
Total time: 8:38.
(First CF workout)

Modified CFWU - pu/dips
10 x 95lb front squat
10 x 95lb overhead squat
10 x 115lb push press
3 x 33 situps
3 x 12 125lb back ext. (machine)

120 pu/120 dips (30 sets of 4x4)
laggardly 30 mins

4 x 400m run/50 squats
14:37

Took me 31:00 to do 120/120.
I wasn't really feelin the energy though.
I'm going to do this workout again today as I'm not satisfied w/ yesterdays time

Muscle up? Need to get stronger, need to imrpove my technique and need some rings too, btw.

Today I did:

30 Pullups
30 Pushups
30 Situps
400m Sprint

30 Dips
30 Pushups
30 Situps
400m Sprint

30 Pullups
30 Dips
30 Pushups
30 Situps
2x150m Sprint

120-120 25:41

Wow that hurt!
14:10
This time I did 10 sets of 12/12.
It was obviously more effecient than yesterday.

About 35:00 as follows:
2 rnds
40 deadhang PUs.
40 dips

1 rnd
20 dips
20 deadhang PUs.

This compares rather unfavorably to my last time but in passing, I'll mention that I've been having shoulder issues that I'm trying to work through as safely as possible.

I'm glad that I adhere to the "no gloves, no wraps" strictures although it means callus trimming about once every week or so.

Here's a link that discusses hand maintenance.

http://www.crossfiteastside.com/2006/02/hand-maintenance.html

Did the 120 pullups/dips
21:37

30 Muscle ups

28 Bar
2 rings

Time: Just under 17 minutes

Then greased the groove with 14 more ring dips.

Correction: 14 more ring Muscle ups...

Did over 50 bar and ring muscle ups. Didn't get an exact count however.

13:25 as Rx'd. Totally stoked- 3 years ago, this was the WOD that seemed an unreachable goal and that scared me away from Crossfit for way too long.

BW 195

20:00

80 pull-ups/80 dips sets of 20.

Called away from WOD, not sure would haev been able to complete rest. Feeling very run down. Time for a hiatus?

Ugh.... THe muscle ups might be harder than just pull-ups and push-ups alone, but seriously, I'm really hating the extra time it takes having to do 3-4 times as many things to try and offset the difference.

Nonetheless, 13:58 for the 120/120

Didn't eat well today, and was a bit of a slug yesterday, which really had me cramping by the end, but oh well, I need a day off every now and then whether I like it or not. :)

13:37- as rx'd. I haven't done these in a while, and I really tore my hands and wrists up.

MAJ N:120 PUs / 120 Dips
4 at a time
PUs not to standard, Dips as rx'd

25:50
30 sets of 4pu and 4 dips
slowed down at the end from hands shredding

Bw 200
44yr
120/120
17:45

Hello everyone!

Haven't been able to do pull ups for a number of days due to hyperextending my leeft arm at BJJ.

120 pull-ups (mainly jumping but coming down very slowly) and 120 dips

Am frustrated I can't do that many pull ups have implemented more practice for these before WODs that dont involve pull ups.

Time = 34:46

London Crossfitter!!

Unassisted dips and pull ups.

Time: 20.45

23:57

60 Pull-ups
60 Bar Dips

BW-201
28:53
30 sets of 4 reps unassisted dips and pull-ups.

bw 143#

14:43
30 rounds of 4 kipping pullups/4 bar dips
compared to 22:47 last time--thanks Coach!

bw:299

18:00
30 pull-ups/30 ring dips(both w/ bands)
30 gh sit-ups
-sets broken

6.6 mile hike - strawberry peak

10 assisted muscle up "attempts"

6.6 mile hike - strawberry peak

CFWUx3 19:57 (sans PUs and dips, add leg raises)
125 PUs, 120 dips (bar, no rings)
12 sets: 5 PU grip, 5 chin grip, 10 dips started 13th set thus the extra 5 PUS.

bw 191

40 ring pull-ups
40 ring dips
19:15

plus 2x10 dead-hang bar pull-ups, HSPU practise

50 ring dips/ 50 ring l-pullups
25 sets of 2
time 23:55

Correction to my post #134 time - Should have been 15'04". Turned on the stopwatch today and saw the time still saved in the split memory. I was trying to recall the time from memory....

120/120
19:53

40:08
120 PU (30x4)
30 ring dips
Most PU ever in one day, I think!?
Still no MU.
BW 201

120 assisted ring pullups
120 dips
15.07 Fun workout here in the South Texas heat.
Honor to all military. Esp. you all in Afganistan & Iraq.

did the pullups and dips, 25:45

I don't religously follow the WODs, but I did this one a few weeks back. I had been training for a while to do this particular WOD in an insane time, and I finally nailed it.

30 Ring Muscle-ups - 2:52

Bar pull-ups and dips with 30kg backpack. 8:40. Pull-ups done in 4's, then 3's, then singles. Dips in 4's and 3's.

120 pullups and 120 dips

31:40

BW = 167 lbs

Easy day...

Row 2.5 km (10 min 18 sec)
Then 5X5 squat (135 lbs) alt with pullups.

Back to the grind on Tuesday.

120 Dips
120 Pull ups.. all broke.. 26:00 mins aprox.. Me wife turned off the stop watch after I finished dips.. Her second day of Crossfit.. am easing her in.. Today moved her very gently through the CrossFit warmup.....

Opted for the easy way out:

120 pull-ups and 120 ring dips - 15:25

18:16

3:1 pullup/dips for 30 sets

60 weighted pullups (45#)
60 weighted dips (45#)

21:00

Any thoughts on this as a sub?

No access to rings today, so I didi 120 pull-ups and 120 dips.

21:46

In 20:00 did 60 pu's/60 dips/30 push-ups/50 sit ups

Rich 6:28 - 1 MU, 30 false grip PU and 30 ring dips (alternating 5 & 5 for 6 rounds)
Clint, Sam & Matt NA

does dancing at jet for 4+ hours count as a wod? i've been freakin' sick since yesterday...yet again.

30 muscle-ups on rings; time 23:30

That's a huge improvement from only two months ago when it took me 46 minutes and half of them were done using a self-spot. No spot this time.

Feeling strong. Thank you CrossFit!

120 pull ups
360 dips (no rings)
32:07

No rings, used playground equipment

Run .5 mile
120 pullups (neutral grip) (sets of 5)
120 bench dips (sets of 10)
Run .5 mile

Time - 29:30

Skipped this one. In Mexico for house-build.

120 pullup
120 dips

21:00

sub 90 ring pullups and 90 ring dips

time 20 min

before I did this I tried muscle ups and I finally got one. I took me about 10 min to get 4 so I figured I would practice with the pullups and dips.

18:00
half done as ring muscle ups, the other half with a 3 ring dip, 3ring pull up sub.

**************************************************
D/PU's: 27:45

No access to rings. Ordered from Power Rings on 05/31. Lesson in persevearance.

golf
cfwu
29:26
5 sets 4 pullups/6 dips
10 sets 4 pullups/4 dips
last 3 pullups were jumps
60 pullups/70 dips