July 9, 2006
Five rounds for time of:
25 Wall ball shots, 20 pound ball
Post time to comments.
Teamwork brings the same motivation to fitness training that that it does to sport - CrossFit Santa Cruz
John Baumann coaches OSU thrower Deleanor Kirkpatrick through tabata tire flipping. [video]
"We asked our crew of elite coaches from different disciplines to list the five points they’d like to get across during the upcoming CrossFit Training Seminar in San Diego on July 15 – 16." - [PDF]
Posted by lauren at July 9, 2006 7:38 PM
Thanks for your ongoing preparedness to share information Coach and Lauren. The "Five Key Points" is a keeper.
Ok I'm new to WOD, this is my third one. I don't have rings or a medicine ball. Any suggestions for replacement exercises?
since i cannot do muscle ups, whats the subsitution?
thanks a lot in advance
charles and alex
for wall ball shots, substitute DB thrusters .. for each MU, substitute pull-ups and dips (I think 3 of each for every 1 MU).
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.
This is from the FAQ page.
Looking forward to it...
1 min of both pull-ups and dips is rediculous, a muscle-up takes all of 2-3 seconds to complete.
WooHoo! Had the #1 message pulled. still going to substitute 3 pull ups & 3 dips per muscle up.
that tire flipping is crazy!
Sweeeet, an exercise I cannot yet complete one rep of.
UFC stunk it up tonight.
lookin to kill it this workout....Gotta love Tito....go home Ken!!!!
I have a question. I don't think my gym will let me toss my medicine ball onto their wall. Can a straight up throw and catch count as well? The gyms' ceiling is certainly high enough.
As if you didn't make it bad enough by scheduling the training seminar during my one vacation of the year (I'm so bad, I vacation in Detroit), you pour salt in the wound by offering the five points. Enough already.
Could some please clarify for me,if you are substituting dips and pull ups for muscle ups, is it 3-4 Dips & 3-4 Pull ups for each muscle up? Thanks for your help.
Muscleups hurt during warmup as did catching my 25# sandbag, so it was time for substitutes:
3 8' rope climbs, starting from a sit each trip and hands only
25 squat thrust + jump at the end reps (shoulder can't handle pushups)
11:26 total time for the five rounds. Not the same as the WOD, but this one kicked my butt anyway.
I'm going to be feeling this in the morning.
Travis bwt:238 by the round
1/6:30 2/13:58 3/21:41 4/??:?? 5/35:46
Round 4 dips were done assisted, and hurt so much I forgot to look at the time; round 5 both assisted
Rober bwt:233 by the round
1/4:09 2/9:57 3/16:39 4/24:00 5/31:21
All wall ball shots with a 12# med.ball, the biggest they have
IMHO, yes. If there are exercises you are not able to perform, try to think about why we do them and the context in which we do them. Wallball, IMO, exists for its metabolic effect and its impact on accuracy, one of the 10 physical skills espoused by Crossfit. If you cannot use a wall target, attempt to throw the ball so it comes down exactly from where you threw it. This will satisfy the accuracy component.
I agree about both main events
Will sub Workout No 1 from Body by Fish, and I´m taking my 10 year old for a jog tonight
muscle up substitute question
Does the substitution mean you do 3 pull ups then 3 dips continually for a minute. When I have substituted muscle ups in the past Im sure we were told to multiply the number of muscleups by 15 and that would be the total number of pullups and dips you would have to complete i.e 3 muscle ups would equal 45 dips and 45 pull ups.
How much harder are muscle-ups on rings than they are on bars? The rings are unstable, so they make it tougher, but is it a big difference?
Would muscle-ups on a bar be a good replacement exercise, or should I go for the 3-4 dips/pullups replacement?
15# ball, 21/21 pull-ups/dips
A question for anyone that is familiar with Muscle Up technique:
I find that when someone holds my ankles/shins from behind me when i attempt a MU, it becomes possible to do around 3 in a row with good form.
However, when i attempt without this simple aid, i cannot get around the transistion as my legs stay in front of my body (which seems to be the only difference).
Anyone able to add any remedy/explanation?
jbroshek (#20)...I think you'll find that a lot of people consider MUs easier on rings than on the bar. Regardless, it's 1-to-1 ring-to-bar.
*sub'd 10lb Wall Ball for 20lb. That's all I had.
*scaled 5 MU's per round for 7 MU's.
wrists rubbed raw from MU's. looks like raw chicken.
Shamrock should not be bitching about losing.....again. He's been in the UFC since the beginning, he knows the rules. Tito picked him up, body slammed him and while he was down, he POUNDED Shamrock with 4 or 5 brutal elbow strikes to the face and Shamrock's only response was to turtle over onto his side. That is not "intelligently defending" yourself. Good stoppage. Tito owned him.
Quick question: I only own a 10 pound medicine ball - do I just do 50 reps to compensate ?
<33 minutes for 5 rounds
14 x BW 218# -100# Gravitron assist MU - first time - wow those are hard
34 x 15# wall ball for similar work load with 20# ball
40yrs, 218# 15th WOD
20m ellip, CF w/u modified, Sub MU for PU/Dips
WOD time 23:00
(last 5m on ellip was 30/30 intervals)
just do whatever feels good for you. post it on thr comment so next time it comes up you have something to compare. OR take an old basketball, fill it with sand and you'll have a 20 pnd wallball.
it takes strenght and technique to do the muscle-up. I have the same problem. Just practise.
changed the wod to 4 rounds of:
- 500 mtr row
- ladders 1>5 pull-ups+ paralel bar dips
total time: 22 min.
extra muscle up practise on double pulley system, used 2x35 kg for last set of 5 reps.
Have fun and live with passion, Johan
No rings 3x dips and pu
No rings, gym ceiling to low for bar muscle ups (if i can even do one) so...
Sub'd 45lb. Thrusters for Wall Ball and used the Pullup/Dip station. Alternated Pull-up (no kipping) and Dip, 1 for 1.
First round did 21/21, but needed to change to 10/10 for pullups/dips in remaining rounds.
25 wall ball 20#
7 assisted mu's
Wow, just noticed it was suppose to 5 rounds, I only did 3. Hopefully I remember this the next time this WOD comes up or I am going to think I really got weaker.
WU 1/2 mi walk and stretch
Subbed wall ball w/ 40# BB thrusters
Subbed PU and bar dips for muscle ups 21 reps each.
GLG-20 False Grip Flapper 2 boot
DB thrusters 25# each
2 rounds as is
Last three rounds = 3 PU/5 seated dips each
Five rounds, 25 wallball shouts (good and deep)20# dynamax, 7 ring dips, 21 pullups...mommy...
SHOUTS!!! Those are an advanced version of wallball "Shots" lol. YAHHHLLLL!!!!
I guess it's better than the first misspelling, wallball "s@#ts". That would be bad, but almost understandable.
five minute cycle
five rounds of 25 (2x) 20lb dbell thrusters
21 pull ups and 21 dips - max assist on Gravitron
Was sort of disappointed in my time. 18:14, using 20# dumbbells for thrusters and ring MUs. BW-155#. Spent too much time gasping for air. I attribute it to spending most of yesterday drinking beer and cheering Germany. Today = France v Italy, but less drinking I hope. Allez les bleus!
Man some of the above times are impressive. I was just pleased to do all of the MUs in multiples ie 5 sets of 4 &3
BUT... had to make some MU WRIST GUARDS after the 2nd set..cut the feet off an old pair of thick socks.. put the elastic part @ the wrists & the cut off part up near the elbow....not bad & the price was right!
I printed the 5-key points and will post it on the wall near my weights, but I ask that you please consider a larger font size for us next time, ... especially for the 'touch of gray' guys.
28:06 w/ 28/28 subbed for mu's. It's interesting how you keep learning about these workouts. After the 2nd round, I was struggling with the wallballs until I really focused on using my legs to almost push my arms and the ball up to the wall. Good accuracy as well. Off for an ocean swim...then the World Cup. Forza Italia!
51 y/o, 150lbs.
Powerful workout, still huffing and puffing 40 mins later!
30lb. assisit on last 2 rounds of PUs and dips. 3x1 sub for muscle-ups
subbed 21 pu/dips for mu's. Had to use gravitron for dips tried unassisted for first round and I felt in sets of 1 or 2 was not efficient. Used 30 lbs assistance for second round and 40 lbs thereafter. Also could only use 10 lbs medicine ball since that is the largest my gym has. Jim
Did a mix of yesterday and today...
135lbs Bench Press x 15reps
25lbs Thrusters x 15
4 rounds: 18 min
Right shoulder is sore from kayaking a few days ago. Old rotator cuff injury.
20 back exten
Thought this was going to be impossible on many counts. I've never done more than 15 muscle ups total since I did my first one and I'm going through pt on my right shoulder.
So I sucked it up and thought about what coach said a while back about crossfit allowing you to do things you never thought you could.
25# ball 10 foot target
45 yr old 165#
Round 1 3:30 25/ 3/3/1
Round 2 5:46 10/10/5 3/1/3
Round 3 5:09 13/13 1/3/3
Round 4 5:23 10/8/7 1/2/3/1
Round 5 4:42 12/13 2/3/2
7 p/u and 7 ring dips
20 lb for "wall ball"
I know, I'm only cheating myself.
31:45 subbing 3 dips and ring pullups. Felt like I could do a muscleup today, but my basement gym is not high enough to allow it.
Age:42, Wt:177 (measured)
I only did 1:1 pullups and dips for the MU's. I felt like I had no energy today, which was probably because I'm just back from vacation where I did a lot of pigging out on bad foods.
Net result from 7-days-of-hell diet: no weight loss. Vacation certainly didn't help.
23:33 20# approx. 8ft.
otherwise as rx'd
25 Wall ball w/ 22# ball
21 pull ups
First 3 rounds with 25# weight vest
Substituted as follows for 5 sets:
25 wall ball shots (12# only ball available)
5 L pullups + 5 10-15 sec. L seats + 10 ring pullups assisted + 10 bench dips
total time: 21:50
Subbed 20lb db thrusters for wall ball.(as explosive as possible)
Bar MU as Rx'd.(slight hop at bottom to compensate for shoulder injury)
Coach & Lauren & TonyB,
Thanks for the 5 Key Points. Awesome summary, and it's great for provoking thought, prompting questions, and reminding me to make notes *before* the seminar of things I want to ask/learn from the various coaches.
It's hard to believe all these amazing folks are going to be in the same place at the same time!
See you all there.
Chest still burning from y-day. So modified a bit.
5 rounds of:
25 db thrusters with 10kg db's (20kg total)
7 kip pullups
7 regular dips
Hmmm. It's a weird feeling when doing 7 pullups feels like resting. CrossFit!!!!!!!!!!!!
Try this: When you pull up on the rings, lean back a little, so your hips/pelvis are high as well, and pull to your sternum (with a false grip and keeping the rings in close, of course). Just as you are about to reach the top, quickly change directions, driving your chest and chin forward AND YOUR HIPS BACK as the rings move to your armpits for the transition. (It takes way longer to describe this than to do it.) Tony Ducci was up here in Seattle yesterday working with someone on muscle-ups, and it was his point about the hips that helped the athlete get his first unassisted MU. Maybe it'll help you too...
5 rounds for time:
15 bb thrusters (45 lbs)
10 assisted muscle-ups on pully machine (75 lbs)
Even this wimpy version kicked my butt!
Warm down with 10 min row machine, 10 min bike.
age - 33
wgt - 150
~ 17:30 (gym clock)
4lb med ball (next 15 lb thrusters)
21 pullups (last 3 rds jumping - next last 2 jumping)
21 bench dips (last 3 rds broken - next last 2 broken)
so beat, i had to tabata jog home
i love this @#!&
SUBBED 21 PU/DIPS FOR MU
12LB MED. BALL (25 WALL BALL SHOTS)
4 ROUNDS 19:58
(LAST 2 ROUNDS JUMPING PU)
draggin today. think it was yesterday's WOD which I followed with a 40 minute run. had to improvise today so threw a large ALICE pack (w/o frame) in the air with front and back plates in it ~ 20-30 lbs. legs are like lead now...wonder what's in store for tomorrow...time was 14:02. had to sub pull/dips for MU.
3 rounds for time of:
20-20# DBs Thruster
Comment #41, cut and paste the '5 Key Points' onto Word (get your 12 year old kid to show you) and increase the font size there. NOW print it and post it up.
27:18 as rx'd
I was doing muscle ups on a regular basis and was able to do 3 or 4 consecutive but had to stop a while ago because of shoulder pain. My shoulder doesn't hurt any more, but imagine my surprise when it took 4 attempts to get my first single. I got slightly better throughout, but I thought this would be sub 15 minutes easy. Yet another weakness to work on.
Time - 22:55
Subbed 21 kipping pullups and 21 dips for each set of 7 MUs.
25x 20# wall ball shots
21 ring pull ups
7 ring dips
1st 2 rds muscle ups
last 3 rds 21 pull ups, 21 ring dips
very, very, tough
CFWU (less dips and PUs)
five rounds of
25 wallball -(22.5lb med ball)
7 Modified MUs
Did it with a homemade med ball and the beam of my kids jungle gym with my 4 yr old counting reps and cheering me on. Beats the dog snot of out a commercial gym.
For the MU's I did a jumping pullup into the MU. I would estimate that I did about 3/4 of the ROM with upper body. The jump part got me just past the transition point going over the bar. I'm not sure if this was a better sub than the 3x PUs and Dips, but this seemed much more functional. It also hurt in areas that never hurt when doing PU's or dips.
The thing that makes me suspect this was easier is the fact that the time was much lower that what it would have been with 5 sets of 21 PUs and 21 dips.
15 thrusters (45# dbs)
9 bench press (45# dbs)
9 rows (45# dbs)
subd 21 pullups and 21 dips and 22.5lb db thrusters
25 Wall Ball Shots
7 pull ups
7 ring dips
26 min +
1st time on rings...time became... insignificant.
20# Dynamax ball x 20
7 Jumping M/U's with rings at just above head high.
Ouch. May I have another?
50 JJ + 25 jump rope + (CFWU+feet-to-arms)x2 : 30 min
25# DB Thrusters x 25
3 PU + 3 ring dip x 7
(dead, did not think of lowering weight/reps, duh).
I meant 25 Wall Ball shots...
MU substitution: is it 3PU+3DIP alternating 7 times, or 21PU+21DIP for 7MUs? Or does it matter?
Thank you in advance!
Subbed 30 wall ball shots per round with a 12 lb. ball (heaviest my gym has), and subbed pullups/dips at 3:1 ratio for muscle ups.
Just ordered a set of rings this morning....can't wait to try muscle ups.
Me: Subbed 20lb Db thrusters and 3Pull ups and 3 Dips for each Muscle Up 19:45
Rox: 10lb DB thrusters and 3 Pull Ups and 3 Dips on Graviron Machine with level 10 assist 58 minutes
55 minutes, and did not complete. Felt kinda puny after 7 hours of O lift workshop yesterday.
12 lb wall ball, all rounds unbroken.
1st round got 2 MU, then could no longer do the dip portion, & subbed 3:1 pullups & ring dips, all dips assisted with rubber bands
2d & 3d round all 3:1 sub
4 & 5th rounds wall ball only.
15 45lb thrusters
3 pullups/3 dips x 7
subbed 3/3 pull ups/dips per muscle up
Subbed muscle ups -> ring pullups + dips
Used 20 lb sandbag for wall ball shots, with no wall. i.e., throwing straight up in the air.
pullups: 7 5 5 5 5
dips: 7 7 6 5 5
sandbag shots: 25 25 25 25 25
Forgot to time it, but probably about an hour. In hindsight, I guess I should have done a full 7 each round on pullups and dips, resting as necessary. I stopped each round when I felt the next rep would likely be failure. 2nd day doing x-fit :)
CFWU x3 (-pu/dip)
5 rounds of:
25 wall ball throws 20# (up in air to catch, but not to a target)
7x 3/3 pu/dips (pullups kipping, dips assisted)
Very tiring...I can now do all the pullups unassisted, as long as I kip..but the dips I failed to even do negatives the whole time, needing an assist on the way down and up. Wall ball I don't seem to be able to throw more than about a couple feet in the air--maybe I need a lighter one? 20# is quite heavy, but good to work on. Always finding new weaknesses! And gaining new strength, that's the great part.
CFWU x 2 (half pu/dip) with 150 jump rope skips
4 rounds in ~30 minutes, with full wall ball shots, but only 5 rounds of 3 pu/dips in the first round, and 4 rounds of 3 pu/dips in the last 3 rounds.
made up my own workout today...I highly recommend it
3 rounds for time of:
15 thrusters (did first 15 with 95# but had a muted hip function so dropped down to 65# for the rest)
15 Kettlebell swings (sub'd 50# dumbell)
15 back ext
15 knee to elbows
Time = 26 min
didnt have equipment so i did tuesdays workout
i used #100 for cleans, kipping pull ups
Sub'ed 3 Ring Pull Ups and Regular 3 Dips for 1 Muscle Up.
19:43 of hurtin'. Wanted sub-20 and I did it, now to wallow in pain.
25 wall ball shots (subbed 15# ball)
7 muscle ups (subbed 3 pullups and 1 ring dip for each muscle up)
5 rounds of the following:
- 25 thrusters w/45 lb bar
- 7 pullups w/ bands
- 7 ring dips w/ bands
time - 17:13
5 rounds of the following:
- 25 thrusters w/20 lb bar
- 10 glute/ham situps
- 7 pushups
time - 17:13
(recovering from her 1st WOD from yesterday)
Subbed 25# thrusters for the wall ball shots, and did the MU's on rings as rx'd: 11:56
Time = 11:15
24 lb wall ball
Ring muscle-ups but I assisted with a jump. Looking at my time, probably got more of an assist than is fair. I'm gonna go do some pullups. :-)
9:40, did MU's on bar pronated close grip
5 rnds= 27:38
sub: 45reps,5kg med ball/ 3pu/3dips per mu
dk: 22:20 as rx'd
jd: 28:43 7pu/7dips - 1st WOD - awesome!
tb: 17:00 7pu/7dips 4 sets
20 lb dynamax ball - first round 25, all others 15+10;
muscle-ups subbed with 7 rounds of 3 pullups/3 bar dips (i.e., 21+21). First 2 rounds of pullups dead-hang, rest kipped. Fun!
1st round 3X1 false-grip pull-ups and 3X1 ring dips in place of mu's. 2nd - 5th round 1 for 1.
Subbed 20pu and 3 ring dips for each MU, rest the same using D-ball
Gasping for air during the substitute for wall ball shots db thursters.
40 lb db thrusters Broken sets
7/7/7 for PU and Dips then it slowly disintegrated into 7/6/5 until last set for 4/4/4
damped it down today afetr this morning's soccer game.
5 rounds of 14# wall ball shots and jumping muscle ups
Five rounds for time of:
25 Wall ball shots, 20 pound ball (sub 12 pound ball)
7 Muscle-ups (sub 7 pull-ups, 7 dips)
Post time to comments. 20:37
4.5 mile Peavine Mountain Trail Run as warm -up then as rx'd:
Either 13:12 or 16:10, lost track and did an extra set for the Corps.
Muscle -Ups were kipping/jumping.
CFWUx3 (Push-Ups for Pull-Ups, Extra stretches for Dips)
20lb Dumbbell Thrusters
3 Pull-Ups/3 Dips
that was gruesome. The bench and pull ups yesterday crucified my muscle ups. I've had 10 in a row before but even on round 1 today the best I got was 4. It felt like my muscle up skills had gone back about 12 months. After 8 successive failures to get rep 2 on round 4 I finished off with the pull ups and dips. 4 reps of each to equal 1 muscle up. Believe me this was a breeze in comparison.
stopped timing on failure to perform the muscle ups after 22 mins.
Serves me right for looking at this workout and thinking 10mins should cover it!
27 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds: 10 squats, 10 push ups, 10 sit ups
25 Wall ball shots, 15 pound ball: 252 – 25 – 25 – 25 - 25
21 Pull ups: 4,6,4,7 – 6,4,4,4,3 – 4,4,3,4,5,1 – 5 - 5
Dips: 7,7,7 – 11,10 – 11,10 – 5 – 5
Cut back pull ups and dips to 5 reps on 4th and 5th rounds.
wu ohs,pushups,plank and bicycle crunch 3rdsx15 reps
25wallball shots x20lbs
total time 21:45
did pu's and dips instead of muscle up
Standard substitutions done
In regards to crossfitkids what is a Spartan.
20:50...sub...21 ring dips plus 21 pullups after 3 mile run.
cfwux2 (minus pus & dips)
not really feeling it today...very hot out.
12lb wallball 12ft (fading to more like 10ft) tgt
assisted mus (feet on ground)
8 ft. target for wallball
everything else as rx'd
16:30 for 5 rounds of 20# waalball 25 reps and muscleups 5 reps. Reduced the muscleups from 7 to 5 reps, seeing how just last week I performed my first one. Doing 25 muscleups felt good.....
did thrusters to sub wall ball
thursters 55lb for 1st & 2nd round, realized
I was crazy, went down to 40lb for other sets.
did 21 dips and 21 pull ups for MU subs.
23 minutes. Sub'ed 3:1 dips/pull ups for MUs. Working on 4 hours sleep, ouch!
Do you guys need to rest to finish the set?
very pleased got through all the mu's. love them.
One hour of thai boxing drills then..
Only four rounds of
25 Thrusters w/20 lbs. Db
21 Kipping pullups
21 Bar Dips
I just didn't have it today. Perhaps it was all the wings last night at Hooters while watching UFC.
All less than 20 minutes.. Did pull ups and dips dont have the rings in the fire house YET!
The Wod was going ok until the the second muscle-up in round 4.... when I tore my hand again #@!*%
By the time I got done kicking, screaming and cursing, I didn't care about the time anymore.
Finished the wod with 4 pull-up/ 4 dip per muscle-up sub doing dead-hang pull-ups.
This is the second wod with muscle-ups that I've torn my hands up on since I got my new Elite Rings. This was not a big issue with my Power Rings; except when I used the grip tape. After that, I removed the tape and always made sure I used plenty of chalk. I decided to sand the texture off of the Elite Rings to see if this cures the problem. Anyone have a similar experience with the new Elite Rings? I hope the sandpaper coupled with plenty of chalk works.
Opps, forgot to add the time 30:02
Team Emerald Coast
Subbed Ring dips and ring pull-ups for MU
Subed 3:1 100lb lat pull downs, bar dips
Subbed pull-ups and dips 3x1
45 lb thrusters x 21 for wall shots
Another session of "kicking my ass".
cfwu x 3 - pu's & dips
subbed 2/25# db's for wall ball's 15/10 x 5 rds
subbed 21 pu's for pu part of mu 5/4/4/4/4 x 5
used rings for 2nd part of mu 7 reps x 5 rds np
Three rounds of 25 dumbbell thrusters, 14 assisted pullups, 14 assisted dips.
First and most of second round 15# dumbbells, 50# assist for pullups and dips, end of second round used 70# assist, 3rd round I mostly used 10# dumbbells and 70# assist.
Lost some time waiting for the Grav on round 2. Also I was using the gym clock and forgot to check the time until after I was done cleaning the drops of sweat off of everywhere. 27 minutes.
Talissa: Did Cindy 20 min of 5-10-15
17 rounds plus 5/10/1
3 rds as rx'd (subbed 3 pulls/3 dips for mu)
last 2 rds
21 jumping pu
21 push ups
21 parallel dips
about 30 mins
Only had ~20 to work out today.
3 rounds - 18:38
22# ball straight up in air (no wall)
7x 3/3 Ring-dips/PullUps
17:05. Used 20# DBs for thrusters and did jumping MUs, rings at ear height.
17:05. Used 20# DBs for thrusters and did jumping MUs, rings at ear height.
42 Jumping Pull ups
21 Dips on bench
1st set, sub'd 21 ring pu's and ring dips
2nd-5th set, sub'd 7 ring pu's and ring dips
Would never have finished doing 3for1 sub on ring pu's and dips. 1st set took almost 10 minutes.
I was so sore from yesterday's pullups I was considering just skipping them, but sub'd 3pullups and 3 bar-dips for each muscle-up and got through all of them. To quote Jim D. #46: "I thought about what coach said a while back about crossfit allowing you to do things you never thought you could."
Age 50/BW 240#
subbed 3:1 pulls and dips for muscle-ups
totally evil to combine wall ball shots and pullups/dips, but LOVIN' IT COACH. 28:18
sub 3pullup and 3 dip per muscle up
5 rds of
12lb wallball x 42
21 pullups, 21 dips
started strong but faded after round 3.
Dan: age - 38, bwt - 255#
Bit of a sufferama, this. Scaled dramatically, too.
5 Rounds: 20# Dynamax wall ball shots, 15 x pullups with 95# assist, 15 x dips w/95# assist.
25; 15; 10/5 @ 3:24
12/7/6; 10/5; 9/6 @ 5:08/8:32
8/10/7; 9/6; 9/6 @ 5:41/14:19
10/9/6; 9/6; 9/6 @ 6:19/20:38
18/8/7; 9/6; 6/5/4 @ 6:50/27:28
Thanks again, CF!
Had to substitute everything, and it still kicked my ass.
15 reps of Thrusters with a 45lb. bar
21 pullups / 21 dips
5 sets of both
Total Time: ~27 minutes
Arms are still killing me from the pullups yesterday, and I went for a 1.5 mile run this morning with the dog.
Wall Balls as RX
2-1 on the dips and pull ups as sub (3-1 just too much tonight)
25 x Wall Ball
21 x Jumping Muscle Ups
5 rounds of:
27lb. medicine ball shots x20
ring dips x20
25 wall ball shots, 20lb medicine ball
assisted muscle-ups (start from knees, hard pull with slight push from floor), wall ball w/20lb ball
arms are now useless
Substituted "Kelly" for "Lynne" yesterday so wall ball shots were not really going to happen again today. Decided to run 2.5 miles and take it easy ... needed to recoop!
Front squats it is tomorrow!!
Subbed 3 ring dips & 4 dead hang pullups for every muscle up.
Had to transition to kipping pullups by the 3rd round.
subd 3-1 dips and PU
limited ROM on PU (maybe 3/4) due to elbow pain
8kg Wall Ball
Sub: 21 Kipping Chins & 21 Ring Dips for 7 MUs
damn! this one was hard. 19 minutes, as Rx'd, pretty much. had to jump through the transitions on the muscle ups.
actually, i subbed 20 lbs dumbbell thrusters for the wall ball shots. whoopsie.
also: 9:40?! damn, OPT. that is effing heroic.
Did 5 sets of 25 wall-ball shots with a 10 pound ball interspersed with several attempts at bar muscle-ups and deep dips until I finally got it and was able to do sets of 3 or so.
25 10&10# DB thrusters
7 PUs & 7 Ds on gravitron, pin @ 80#
10ft. wallball target. Bar MUs with kips. BW=150.
12# medice ball
sub 21pull/21 dips
last set of dips "assisted"(read jumping)
Glad I have to PT alone...no one can see me crying!
15lb ball back and forth with partner 25
21 pullups gravitron 50lb,80lb,90,lb,100lb
21 dips 25 assisted
working with partner 28:25
5 x 25 wall ball 4kg (largest size)
4 x 21 dips
1 x 21 dips (-59kg)
5 x 21 pullups/chinups (-59kg)
sub 3 ring pullups and 1 ring dip for 1 muscle-up
21 ring pullups and 7 ring dips per set
25 x 45lbs bar thrusters for the wall ball
MU's kill me every time.
2.5 mile run in 18:00min
Workout as rx'd, 20:00min
25 wallball squats w/ 20#
Only 4 rounds
25 x 20lbs DB thrusters for the wall ball
7 sets of 4 Pull-ups & 4 Dips
No rings yet, subbed 4 dips & 4 pullups per muscle up...
did 21/21 with the pullups using 50lb assist on gravitron the first 2 rounds, then jumping PUs, and using 50 lb gravitron on the last 3 sets of dips.
Five rounds for time of:
25 Dumbbell thrusters, 20 pound dumbbells
7 sets of 4 pull-ups & 4 dips
Total time = 42:49
Notes: Used 12" step for thruster depth. Had to use 40# assist on last sets of dips. Ouchy...
25lb ball/14 PU/ 14 Dips Xs 5 sets:
2 20# dbs for med ball
3 PUs & 3 dips for muscle-up
3 rounds + 25 20# db thrusters in 22:04
35:35 mins for 5 rds of:
30x 14# core ball (a2a)
7x 45# weighted dip
7x 45# weighted PU
FS WoD: (CrossFit Cisco team)
Jonathan -- 95, 115, 135, 185, 155, 155 lbs.
Brand -- 95, 135, 185, 205, 205, 225, 225 [8th at 155] lbs.
19:11 as prescribed
Did it at a leisurely pace.
time constrained... sub'd 3 rounds, 20# db thruster & 3x3 pullups dips...
15 lb ball ( no 20) 25 reps, 21 pullups, 21dips 5x 35 mins
wall ball with 8lb ball
1st, 3rd, 5th rounds with ring pull ups and dips
rounds 2 and 4 pull ups and dips with 100 lb band.
Vanessa- 19:05 w/ assisted muscle-ups & 18# ball
Sub'ed 3 PU's & 3 Dips per MU.
Did the WOD outside in 92 degree heat...made it a smoker.
Modded WOD: 28:57
5 rounds of:
14 ring PUs
14 ring dips
25 20#DB thrusters
Very tough WOD. I can do multiple MUs but only when I'm very fresh. My recovery times for MUs suck as well. Need to work on MUs more.
sub'd 45 lb barbell thrusters
finished with the 30 pullups i skipped during the workout
As Rx'd with some hopping assistance on a few of the MUs
subd 21 pu/21 dips for mu's
wall ball as rx'd
5 rounds of
20 wall balls with 15lb medicine ball (all my gym had)
No time...went for completion. Muscle-ups subbed for 3 pull-up/3 dips. Wall ball shots subbed for dumbell thrusters.
All pull-ups/dips assisted at lvl 9.
15 lb. dumbells used for thrusters.
Completed all sets...slowly but surely. Lost another 1% in body fat today. Since I started 3 weeks ago, I've lost 2% in body fat, weighing currently 130 pounds.
18:24. Had to sub 21 pull ups and dips for MU's.
14LB Wall Ball
4:1 jumping ring dips
This was a killer workout!
CFWU x3(-Dips & PU's)
:20::47 (4-1 PU's & Dips to MU's)
Was really thinking I would knock this out in about :16. PU's were not up to par today. Got a blister on both hands in the 2nd rd, popped on the 3rd. This one pretty much kicked my ass. Just felt weak... Probably because I am. Followed this one up w/the Front Squats 7x3 WOD.
Get some, Go again!
I thought that 23:30 was respectable as Rx'd until reading Ahmik leisurely completed it in 19 minutes! The sad part is after seeing him perform at the seminar I have no doubt it was an easy pace for him!
23# ball, 9 foot target, ring MU's
wu=run 1 mile, cfwux1
gasping for air!
29:52 with 3-4 minutes of chat with an inquisitive gym mate.
subbed assisted grav pull up and dips x 21.
sub 30lb free weight for wall ball & 21 pullups and 21 dips for mus, up
Subbed wall ball for 10kg DB thrusters (rounds 1 and 2) then 20lb DB thrusters
Did only 4 PUs and 4 dips (Gravitron) for all rounds because I forgot to multiply by 7
Realised my mistake and did 5 sets of 24 PUs and 24 dips after
20# DB thrusters x 25
but didn't have the med ball or rings so had to do it the longer way, oh well it got done
Only did three rounds. 2:1 Pullups & dips(14/14 per round).
18:13 total for only three rounds.
Two sets of wallball with 6 kg ball. First time, 'bout knocked myself out taking it on the chin . . . several times.
2 sets of 7 dips
2 sets of pullups, 1 + 8 jumping
15 minute workout
3 mile run warm-up
Didn't have a medicine ball or rings so I sub'ed:
25 thrusters with 40# bumbells (I misread the substitution and went about twice as heavy, 80# total, as I should've and it reflects in my time) for walball shots
3 dips + 3 pull-ups for muscle-ups
13:13 as rx'd
MU's pronated on chin-up bar
40 LB. THRUSTERS
4 X 4 (X7) DIPS/CHINS
60, bwt 280. Subbed 5 rounds of 25 db thrusters w/2x20, dips on machine with 100 lbs offset, 21 reps per round. :24
25 thrusters 45# bar
23 minutes using 60# assist on pullups and dips
45lb. Barbell Thrusters for Wall Ball
3:1 Pullup/Bar Dips for Muscle Ups
for 5 rounds-21:00
-30min on stationary bike
-3/4 mile run
45 lb thrusters for wall ball, 21 reps
3-1 ratio for MU
0600L KAF ( was actually cool, below 35C)
CFWUx3 (sans PUs and Dips)
33:08 sub 21 PUs + 21 dips for Muscle Ups
Jen - did on Tuesday, sub 4x pullups and dips for MU's - 18 mins
subbed 40lb barbell for wallball
subbed 3x pu's and dips for muscleups
assisted pu's and dips after 2nd round.
appending - pullups with palms facing away on play structure
18-19 minutes (messed up with stopwatch)
2-10# DB Thrusters (throwing them up in the air)
3PU/3Dips per Muscle-Up rep
Weight 70 kg
3:00 pm 7/12/06
Couldn't quite do hanging muscle ups so I jumped off a bench for all 35 reps. Used 12 lb med ball on wall ball shots.
Finished in 13 min 36 sec
Sweating like a pig!
Skipped this one-on vacation.
Sub 4 pu / 4 dips x7 for muscle ups
Used 40lb DB for wall balls
Five rounds for time of:
25 Wall ball shots: Sub 12 pound ball
7 Muscle-ups: Sub 2 pullups/2 bar dips = 1 MU
25 x 20 lb db thrusters
15 pu 15 dips bench assist
MU were done with low rings/seated from the floor.
WB done @ 8ft target indoors.
20# db thrusters
3/1 dips w/no pullups (tennis elbow healing)
Forgot to write my time
27.6 lb ballX20,jumping muscle-ups(rings at chin)
another fun one!
subbed 3 pull-ups and 3 dips for muscle-ups
47 minutes and change
BWT = 196lbs
5 rounds for time;
25 pullups + 25 dips + 25 wall balls
Time = 28:24
subs: 3 pullups/3 dips for each muscleup
20# x2 dumbbell thrusters for wall ball
after 1st round pullups / dips assisted 30/40/50/60
forgot correct count and did only 21 thrusters after 1st round
(15) 20# Dumbell Thrusters
25 - 20 lb ball (sets 3 and 4 broken)
7 pullups (sets 3-5 used jumpings on last 23 reps)
7 dips last 2 sets broken
D-12lb as rx’d; PU broken: 21, 21, 11 + 10j, 21j, 21j; Dips: 21 broken (7’s).
M-6lb as rx’d; PU broken: 21k+j, 21k+j, 21j,j,j; Dips: assist-50lb-21 broken.
This one hurt. Quit coffee and was ill recently, so it didn't quite help this one.
25 20-kg. Barbell Thrusters
21 Pull ups (unassisted and full hang)
21 Dips (unassisted)
Well have been lazy of late decided to give up coffee as well. This was a slow one and I lost track of my pull ups (think my short term memory has gone from the coffee).
Five rounds for time of:
25 Wall ball shots, 20 pound ball (20kg Thruster)
7 Muscle-ups (21 dips, 21 pull ups)
Time = 37:41
Bwt = 255
20lb wall balls
Jumping Muscle ups (rings just above head height)
I'll move the rings up a bit higher next time!!
16:00. Substituted 12 pullups and 12 dips for each round of muscle ups.
as rx'd 24:54
jumping muscle ups