Wow this looks like a new one.

If I have rings, would the conversion just be for me to do 1:1 ring rips then 3:1 pullups for a total of 15 ring dips and 45 pull ups? If so would I do 1 ring dip and then 3 pullups 15 times?
By the way, I borrowed one of my crossfit buddies rings for the week, adds a whole new element to the workouts, how do you freaks do multiple muscle ups, when I tried, I didn't think it was actually possibe!

How important to hanging all the way down when doing multiple MU's ? I find that to maintain the false grip I have to keep my arms fairly bent in the hang part of the Chinup. Is that considered poor form or is it acceptable?

3 x 15 MU's will be impossible for me. 3 x 10 will be a new PB. I'm excited about this workout!

(old PB 3 x 7 MU's - Nasty Girls)

Forgot to mention, great vid Parker Fire and nice 'CF in the Fire Service' article in the CF Journal. It's great to see more FD guys/girls in the community. How the heck did you Parker Fire guys get all that equipment?

If only we could convince our department to pass out the Kool Ade packets. But you know how it is, the majority is still locked into the bodybuilding workout instead of a functional workout.

Aloha

Sucks to be me. BW 290!

I am so excited about Parkour and the prospect of becoming a traceur. In fact one of CrossFit Oakland's illustrious members (Sam) who also happens to have just recieved his third degree black belt in danzan ryu jujitsu, is helping me learn basic rolls and helping me develop some grace while doing it. At the moment every finish is a yard sale.

I hope to become proficient soon and pass some of the principles along to clients. Thanks for all the info!

This is going to hurt. Baaaadd.

Oh, I'm angry. I have no rings available to me. Even if I did, I can't do muscle-ups! I'll be doing three rounds of 45 PU, 45 DP, and 100 squats. My time is going to be great. All on a Friday, good thing I don't have a what do you call it...? Oh yeah, a life! That's it. I don't have a life.
I love Crossfit... but I'm still ANGRY!

Nicole-
Funny to hear "yard sale" in that context. I haven't heard that one since skiing days, when tourists had ski gear flying off in all directions every time they fell!

What is a good substitution for MU's? Is 3x15Pullups(45) and 3x15dips(45) really a comparative substitution?

Jamison (#10): No, but it's the best we got.

If you have rings, you'll quickly find that ring dips are profoundly more difficult than bar dips. As one of the earlier posters noted, you can probably sub those about 1:1 (but still need 3:1 on the pullups).

I can't do them either. Heck, right now, I can't even do pullups or dips, so I'll be finding something else to keep me occupied tomorrow.

If you are going to sub 1:1 ring dips , make the dips as deep as possible as the dip portion of a muscleup starts at rock bottom.

Good times.

I think I'm going to skip my morning mountain biking outing tomorrow.

Is that 100 squats WITH weight?

#15 Puma

No weight. Unless specified as an Overhead Squat (OHS), Back Squat, or Front Squat, squats are unweighted, air squats with good form.

Now if Jesse could do that over some barbed wire... ;) j/k

Alright, I definately need to work on my MUs. These squats should be interesting though...

My lats were still sore from the day before yesterday. I did 061030 (ring dips, PUs) because I missed it and couldn't do Kelly that day (lack of equipment).

The scaling from BrandX wasn't up yet, so I did:
3 rounds:
10 x (3 pull ups, 1 ring dip)
100 squats (very broken, down to 5s for the last 20)

31:45 (8:22,10:13,13:10) (No laughing!)

I should have scaled down the squats a bit. The longer I'm CFing, the better judgement I'll get with these sorts of things...

i think my rotator cuff is injured and i don't have access to rings anyway. any ideas on a substitution? preferably upper body but with no strain on the shoulders.

This will be awsome! Hopefully we'll have a ripper tonight, then self imposed torture tomorrow. H#$% YEAH!

I'm not quite sure why everyone doesn't have rings... I got mine a month ago at http://www.ringtraining.com/ and they rock! $65 and worth twice that. I can't do muscle-ups either... YET. But the difference between a dip and a ring dip is just laughable. These rings are super easy to hang and use anywhere and are solid.
Get some!

Havent got rings (cant do MU yet anyway..)
Not timed, as was fiddling with subs
Round 1 3chins/3 dips x 15 100bw squats
Round 2 2 chins/ 2 dips + weightx 15 ,100 squats + weight
Round 3 2 chins/2 dips + weight X 10 - different grips, different ROM, 100 squats +weight
Probably best part 35 mins. Massive amounts of time -and intensity -lost wandering backwards and forwards between chin bar and dip bars.

This is SOOO going to suck... =)

I'll sub with jumping bar muscle ups.

I made my rings for about $10 using rolls of wire wrapped in duct tape. They work great.
http://flickr.com/photos/millett/259298143/
http://flickr.com/photos/millett/255235024/

I will have to do jumping MUs for this one.

Would adding weight to regular dips and chins be advised as a subbing for lack of rings?

23:52. Sub'd a 2x15 pullup/bar dip combo in each round. Yes, I know the sub is 3x but no time this morning. Legs still hurt from "Kelly" so the squats were interesting.

22 days, 7 hours, 12 min as Rx'd.

19:10 as rx'd

LOTS of muscle up singles but good practice, got the grip down, now it's just endurance of the movement

25:.03...all RING MUs... no singles mostly 5s & 3s 2s
IMPRESSIVE time OPT.. now cant wait to see KELLYS #s

So the substitute is 3 rounds of
45 Pullups
45 Dips
100 squats

Or a total of:

135 Pullups
135 Dips
300 Squats

This workout is going to end in a world of pain for me.

Just a quick clarification; the article is by me, but the image is of Mark Toorock, my co-admin who has been instrumental in many of the images used for my articles! I just wanted to make sure he got his props!

i can do muscle ups on a bar because i can get more momentum from my kip, but still not quite there on the rings. what do you think of subing kipping bar muscle ups vs. the standard 3:1 sub? also, for anyone interested there is a great video on improving muscle up technique and strength on the crossfit kids web sight(look in the upper right corner).

Thanks Jesse ...
Treelizard, wait for the next tutorial ... barbed wire, rucksacks and bars (the drinking kind)

Nicole, I saw the pictures of you jumping around, you are definitely a traceuse in the making! We're very excited to be part of the crossift community. Functional fitness meets functional movement - something good has to come of that :)

This may be a stupid question but how do you find old WOD from over 7 days ago. I seem to remember this function used to be available. Need to catch up been injured & wanted to pick a few old ones to get back again plus sure i missed some great stuff.
Thanks

subbed 3 pullups/dips for m/u.
45:30
gassed at the end bad

37:39
subbed jumping MUs concentrating on form

14:13 - ring MUs, squats with full hip extension. First set of MUs unbroken, the last had many breaks....down to a good number of singles the final round. Took off too fast on the early squat set too. The final round of squats was tough and broken way too many times.

I need to pace myself better.

HA!!!!!!!!!!!!!!!

post 28 kills me. i feel the same way!

is a MU on a chinup bar more difficult than one on rings? i hope so, cause i cant do one.

im thinking of making rings. what diameter PVC should i use??
thanks

18:31
(15 pullups+15 dips)x3
100 squats (50,15,20,15)
(9pullups+9dips)x5
100 squats (25x4)
(5pullups+5dips)x9
100 squats (60,30,10)

buried with work today -- going to have to try to squeeze something in, but I don't know if I can manage this monster.

Well from Dallas I managed to get to the gym. No rings of course so subbed 4pu's/dips per mu. First 90 pu's reg then jumping for the rest.

Ryan 26/#185 20:16

PS: Oh, and yes Rick my sqquats were all the way down to a low bench!

Kelly #38, 15 mu's unbroken. IMPRESSIVE!!!!!

BW: 170 Height: 5'7" Age: 28
subbed 2 pullups and 2 dips for muscle up
22:00
all sets broken

Kelly...I hate you ;)

Paul, there is an archive link a little way down on the right side of the home-page where you can find WOD's anywhere from 7 days to the beginning of time ago ;)

# 28

Awesome. But you still beat my best time.

Hello CrossFit... coming at you from Minneapolis... been crossfitting for about 2 months, obsessed. There is a group of 4 of us, that do it religiously. In Kick A$$ shape, but cant quite do all the mu's yet.

Any one else doing CF in the Minneapolis area?

Wednesday - "Kelly"
Took 38 minutes...but wasted time talking in between...answering questions as to why I was doing what I was doing!!

Thursday - "Shoulder press 5-5-5-5-5 reps"
lb's
95,115,135 (4 reps),115,115

I try not to go too heavy on standard press. Have chronic neck problems due to computers. If I go to heavy...I usually end up straining something.

Today:
Did bar MU's yesterday after workout. 5 max...but improving. Also did 2 x 12 jumping pull-ups.

#22, walt, what's been holding me back on buying rings is the rigs I have seen pictures of look pretty complicated. My garage is a "vintage" one car handyman speacial, falling down. Can they be rigged in a typical house?

Bar muscle ups subbed.

23:00

Ouch.

If I can't do many pullups, lifts, dips, etc. (built like a marathoner, not like a lifter) should I have a seperate cardio routine of running, rowing, etc. until I can do lifts etc. with intensity and form?

subbed (3/3) for muscle ups

25:58

14:36 ring musle ups, full ROM on squats

broken like crazy

15 MU assist -60#, 100 squats;
first round 9:30, second 24:35,
didn't start 3rd round, most squats in a day

Entourage, post 42,
Besides the Delaney household, where did you find an 11" bench?

Sub'd 3 pull ups + 3 dips first set, 2nd and 3rd set sub'd 2 pull-ups + 3 dips
Forgot to check my watch at finish, but it was about 35mins.

Age: 31
BW: 178

After a disappointing attempt at some muscle ups, followed by a few sets of ring dips, I decided to do a totally different workout.

So, I went to the track and did a quarter mile (400m) of Beck's burpees. It was tough a painful 31:40.

I just watched the Parker Fire video. you guys are awesome. Keep up the hard work.

For those who don't have rings, I made my own.

I bought 5 feet of chain (length depends on height of pullup bar), 4 carabiners, and two large brass rings(about 6 inch diameter and 1/2in. thick) that I found at the hardware store that are used for washers on large pipes.

Clip the chain to the ring with the carabiner. Loop the chain over the top of the bar and clip the chain to itself with the other carabiner.

Words of advice: Make sure all the stuff you buy can support your body weight. The chains are a bit uncomfortable on your forearms when performing high rep dips. I also made a pair using universal tiedowns and "d-handles" for a cable machine. Not the best rings but they only cost me $15 to make

Jesse, you still don't get out of the barbed wire, just give Mark the camera. :)

Haven't been posting my workouts lately b/c they're not very crossfit-ish but been playing with medicine balls and jumpropes.

I wimped today, Haven't done MU's for 2 months due to shoulder problems.

15 mu's 300 squats in under 30 minutes.

I hate to throw this in here, but where in the world is some info on gettin better at my pullups? It seems like I haven't been improving on them at all, other than repetition, what can I do?

thanks for the help

29:25
first time doing that many mu's, ,forearms went numb the last rd.! Happy with w/ under 30 min.

as rx'd 23:27, did 7 in a row for the first time.

Steve,

You can sub like everybody else.
If this workout is based upon a 175# male like the faq says then it's a quick calculation (assuming approximately equal travel distances during a muscle up and squat). I figured that you only have to do 9 muscle ups and 60 squats based upon your body weight.

I'm doing 13 and 83.

Tim: 34:09, MUs done as 5-3-3-2-1-1 in rounds 2 and 3; OHSQs.

Catherine: ~30 minutes subbing jumping pullups for muscleups

Tough WOD. This one deserves a name!

nb. My shoulder was getting sore so I took a lot of breaks to walk around and drink water. I really should have tried for sub-30:00.

I'm shocked that OPT turned in a time I recognize as vaguely mortal. Kelly Moore took care of that problem, though. Sick!

broken hand
36 190lb
225lb sq 5 sets
rest

100 bw squats 3 rnds 1min rest
3:01
1min
3:13
1min
3:12

Rx'd 23:14 then DL practice

Still resting my shoulder so did
3 rounds:
100 sit-ups
100 squats
26:46

bw 165#

as rx'd 16min 10sec

must mu's in a row was 6, broke way to many times.

45 pullups/45 dips/100 squats x 3

38:05

WOD as RX'd w/ jumping MU's: 38:31

Hey-

We teach this roll in our wrestling program, starting with the kids club, as a shoulder roll. It done several times daily during our warmups.

You should see the tiny ones (6, 7 & 8 years) do this. Its a site.

-K

cfwux2-pullups-dips

sub'd 1 ring pullup & 1 ring dip for each MU.

~26:30

KELLY>>> you go girl Im only one MU away from 10 consecs & you are knockin' out 15,,, CONGRATULATIONS
... hope to get 10 B4 my nent birthday though!

32:56
25 total MU's, 20 Jumping MU's
Most time spent on failed MU attempts

Subbed with jumping muscle ups.

Same time as #37 = 37.39 mins.

Next time Silence, I will beat you. =)

Subs:

T: 29:26
45 pull-ups/45 bar dips/100
100 jumping/100 bench dips/100
100 jumping/100 bench dips/100

C: 36:40
3x 100/100/100

As rx'd 33:02

51:11 (15-12-9 MU) Only been doing MU 3 weeks. Elbows will need Ice.

RD 1 MU 1/2/3/3/2/1/2/1 -15:15
SQ 100 unbroken 18:23
RD 2 MU 2/2/2/1/2/1/2 - 31:49
SQ 100 unbroken 35:05
RD 3 MU 2/1/1/2/3 47:47
SQ 100 unbroken 51:11

20:25, subbed jumping MUs on a bar.

This one really was a killer. The fact that I still have two holes in my palms from the 10rnd/10pull-ups/10 dips WOD didn't make life any funner either.

15 bar mu's
100 squats
2 bar mu's
39 pu, 39 dips
100 squats
Back to my desk

27:30. Last round tomorrow.

25:21, Sub'ed jumping muscle-ups on a bar, a slight improvement from last time doing muscle-ups from a low box instead of the floor. This WOD took for-frickin'-ever but I forced myself to do better on the MU's.

Going to Vegas tomorrow for a long needed pseudo-honeymoon-like rest so I don't think I'll be posting too much. Work hard, folks! Be good to each other!

Altered to:
15 PU
15 dips
100 squats

16:06

54 y/o 185lb 6'2"

sub 3 pull-ups and dips for muscle-up (using gravatron:)

38:01

WOD
31:10
subbed MU with PU and bar dips x 3
partioned PU and bar dips ea. rd
partioned squats ea. rd 50/50

Holy s%$t what a humbling experience! This was my 2nd WOD and man was it a killer! Yesterday's WOD seemed like a cakewalk compared to this one. This WOD really let me know how out of shape I really am. Well here goes my futile attempt at completing this WOS as rx'd (yeah right)

Round 1: 15(Lat Pulldowns@90lbs)x3

15 Bar Dips(unassisted)x3
33 squats x3
* Can do about 5-6 PU's w/o break but found it way too difficult to do 15x3-would have been in the gym for about 2 days ;) Will get there eventually with PU's, and hopefully MU's

Round 2: 9(Lat Pulldowns@100lbs)x5
9 Bar Dips(unassisted)x5
25 squats x5

Round 3: 5(Lat Pulldowns@100lbs)x9
5 Bar Dips(unassisted)x9
10 squats x9

Time: 40:36

Congrats to all the ppl who can do this WOD as Rx'd in such respectable times!

Round 2:

Sub 3 pullups and 3 dips for muscle ups

35:05

CFWU x3(-PU's&Dips)

WOD
:21::42

All squats were to parallel or deeper. Subbed 45 PU's & Dips for 15 Mu's each rd. Was on track for a better time, but ran out of steam on the last rd. Had to fight to get what I got. Can't wait to spend the rest of my day walking funny.

Get some, Go again!

this workout was a tough one for me
bwt 240 age 31
subbed 45 pu's and 15 ring dips
3rds of:
pu'sx15 reps (kipped and broken into 3 to 5 sets)
r-dipsx5 reps
repeat above 3x
100 reps of bw squats broken into usually 4 sets varied reps
time a dismal 42:40

Age 34, BW 145

As rx'd:

19:44

43 y/o, 175lbs.

3 pullups and 1 ring dip per MU sub

23:44

3 rounds of 45 pull-ups, 15 ring dips, 100 squats: 28:31

Executed the cleans WoD today from 061029:
95, 95, 115, 115, 125, 125, 135, 145, 145, 155-fail, 135-complete (lbs).
-Additional 4 sets of ring dips and 4 sets of HSPUs.
-Modified muscle-up attempted on make-shift rings.

3 rounds of 25 pullups/25 dips/ 75 squats

18:38

30:33
Subed 45 pullups/45 bar dips for MU's x3

300 BW Squats to a 15in tgt broken into sets of 50 with 10 breaths inbetween

this one sucked for me!!

CFWU-Lite
Scaled WOD= 3 rds of 50 sqts/15 PU/15 B-Dips = 23:15*
*Combo time; CFWU-Lite + WOD-Lite (Seemed like an hour)

bw: 198 age: 36 warm up: 15:00 of jump rope

Subed 135 pull ups and 135 dips.

300 squats.

49:41

sub'd 30 pull-ups/dips
time: 28:15
Bad day.

15 pu's and 15 dips
100 squats
*3
17:28

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(10) x3 - 17:39 (subbed pu, dips w/ 150 jump ropes)
Rest - 13:55 (setting up rings on gravitron, testing out muscle up potential)

WOD - BrandX Pack: 3 rounds of 15 pull-ups, 5 ring dips, 75 squats. Did pu and dips on Gravitron -110#.

Round 1 - 5:02
Round 2 - 5:33
Round 3 - 6:20

Total - 16:55

Drenched in sweat. Broke up squats into 5x15 w/ 10 second rests (faux tabata). Pull-ups 3x5. Really out of it afterwards.

lil pipe-subd 60dips/60pus per set
31:30 (i did squats in between the pullups when i was getting really slow on them)

sets horribly broken
mu's were seriously assisted
first time doing them on my new rings

total time: 20:28

28 y/o 170 lb 5’10” approx 12% bf
CFWU w/ 5 pull ups, 5 dips per round x 3 rounds

Pull ups: 5,5,4,4,5,3,5,4 – 5,4,5,5 – 5,5
Dips: 10,8,10,8 – 10,10 – 10
Squats: 100 – 60 – 30
Time: 31:41

12:33

Used dynamax ball for squats
used foot on floor for assistance from ring pull ups to ring dips.

Have fun on your trip gaucoin!

Since last night I had maybe 2 hours of broken sleep, I will be doing this one tomorrow before raking the yard.
N & L will be joining me.

Kate

had to jump through the transitions on the muscle-ups. time: 21:42. dang.

MUs starting on knees, on tippy toes through transition

22:09

Just starting back into it, 45:36.....Ouch

36'37" 3P/U 3dip subs per M/U. I'm sure the muscle ups are harder but they have to be faster than the subs based on the times or I could just really suck. I did the pullups and dips 3 rounds of three and three to mimic a muscle up. I kipped with a frog kick on many of the P/Us I think I might have a handle on that type of kip, but I feel it in my core afterwards. I guess because I just did about 65 hanging knee raises in effect.

Age: 20
BW: 165

i did: 20PU
100 Squats
30PU
100 Squats
40PU
100 Squats

Heavily broken, but in about 23:30. Many bewildered onlookers in the gym.

After 3 days of WOD tried...really tried to take a rest day. Failed.
3000M row
25 Min.bike

Painstorm XIX tomorrow with son.

D.

37:30, jeez I feel old.
Subs: 5 jumping pull ups and 3 dips per MU.

N: 28:46 --4 pu/4 dips per MU
J: As Rx'd 15:33 (you keep me motivated OPT) 7 straight ring MUs PR

19:33
wu=run 6th st loop 9:30
xfwux1 no pu/dips, arm swings

41:41

sub'd muscle ups for:
95 lbs assisted chin ups x 60 x 3 rounds
95 lbs assistend dips x 60 x 3 rounds

100 squats (elevated heels) x 3 rounds

28:38 fixed bar muscle-ups

I took this day off in anticipation of volunteer trail work on tomorrows rest day

ummm, 1 hour one minute yikes, didn't seem that long doing it.
http://harvard.facebook.com/profile.php?id=2612

Well, surprised by the air squats. Legs shaking after first set.

I am definitely improving after doing CF for, what, three months now? Something like that. Started off slow. I feel surprised I went through about six sets of the 3xpull-ups/3xdips with strict pull-ups before kipping for the rest, kipping for round two, then kipping five in the third round then jumping pull-ups the rest. Did assisted dips for about 1/3 of dips, not much weight, depending on the hand position of the dips and style of movement (elbows in/elbows out).

My frustration at not having rings has developed some creativity in what I can do with the equipment available at the gym. They have some handles there I might be able to use if I get some rope and carabiners or something in the meantime.

I wonder how I'll feel tomorrow after this.

29:35. Inside of wrists is gonna be torn up for a while.

Woof.

Subbed 45 pu - 45 dips - 100 squats x3
29 yo BW 205

First real exposure to CF. PU/Dip done on gravitron @ 100#

49:29

Bench Assisted MU: 4/4/4/3 x 3
Air Squats: 50/50 x 3

4 min of Tabata BTB squats (14), bar dips (6) and pull-ups (8)

27:30 w/45 pullups/dips subbed for the mu's, broken into sets of 15/15 and internally broken at 5 or 6 or so. I tried to focus on getting my shoulders below my elbows since I was "only" doing 135 dips unlike the recent WOD that featured 100 ring dips in which I subbed 300 dips.Took some mini breaks on the squats, all pullups kipped and varied grips. Thanks, Coach! BW:175, YOA: 58

19:20
MU on bar.(Still using slight hop at bottom)
All squats full range.
Great Workout!!

Paul and Jen: 27:05

Paul sub 3x pull up & ring dip
Jen sub 3x 53# bent row & bench dip

Leanne: 16:25; Jumping muscle ups
David: 19:30; green band assisted MU

55 y.o. 157lb 5'10

28:58 Substituted 3 p.u + 3 dips for each muscle up.

"Kelly"
as rx'd, except for the wrong day
49:22
Not much left in the tank at the end.

did MU's as 3 pullups/1 ring dip
otherwise as rx'd

45:34

This sucked. I kept trying to do a muscle-up but I just couldn't. My pullups are good. My dips suck.

I don't think the pullups really help the muscle-up transition.

21:25
Jumping Muscle Ups.

finally 'got' muscle-ups from the rings yesterday...how convenient!

23:02 as rx'd
all MU's singles...need a little more time now to work on multiple reps

I'll try to be short in the post and you can imagine how this went.
51:48
subbed 3 kipping pullups and 3 ring dips for every muscle up. Ring dips very broken

15 band assisted pullups
15 bench dips
100 squats
x3
19:09

Take care, everyone,
Turtle
F/50/129

14.56
Jumping MUs
Squats to M ball

45 jumping pull ups and 45 jumping dips
100 squats
Made 2 rounds then had a call
17:00

Holy crap, Trevor, kudos to you for sticking with it. Your arms must be destroyed. Likewise to OPT Mommy, that's a n-n-n-naaasty looking workout.

zac-31:13, did dips and pu's with 85 lb. assistance
mae-16:00, assistance with 55 lbs.

41:25

felt horrible
45 bar pullups and 15 ring dips per round

did kelly yesterday and my legs were definitely feeling it

As rx'd 27:00 even.

Age 40/BW 240
45 Pullups
45 Dips
100 squats
for 3 rounds (30:29)

Oopa, big fingers
Age 50 (vice 40)/BW 240
45 Pullups
45 Dips
100 squats
for 3 rounds (30:29)

10 min ellip wu 15/15. humbled attempting muscle up. did 3 sets 15 ring pull ups, 15 ring dips, & 100 squats = 31:58. hr avg 124, hr max 162.

thinking a lot about that transition--have to try to pull hands back, get elbows up and push shoulders forward...

52:25; 3 ring pullups and 1 ring dip per muscle up. First time doing 100 squats unbroken (only in first set). As evidenced by the slow time, everything else very broken. Dips unassisted; pullups assisted after the first 10.

I couldn't get a mu. Very disappointed!

Did ring pullups and 1 to 1 regular dips.

27:27

22:20

Only subbed 30 pullups and 30 dips for 15 mu's. I am still kinda sore from mondays wod that was outta control!

This is a beauty. Will do this next sunday.
Restday for me today.
Have fun, Johan

Had to work out in my room so modified to situps and squats.

3 rounds of 100 situps and 100 squats

11:03

bw: 119

Camp Taji, Iraq

47 YOM
200 #
sub'd bar dips 1:3
24::36

bw 146#
17:47
jumping ring muscle-ups with bottom of rings at eye level

We have a CAOC Crossfit movement starting:

Had 5 folks working out today with various scales for the WOD:
48:40 total for:

3 Rounds of:
100 squats
30 Pull ups - 5 X 6
45 Dips- 10,10,10,10,5 X 3

Jogged an 800 just to make sure I was completely wiped. Then did 5 X 2 pull ups to put even 100 and one to grow on.

Everyone put out good effort, good sweat and had most everyone else looking at us like we are nuts.

3 rounds
15 Muscleups
100 squats

Subbed pullups and pushups for MUs (still avoiding dips because of pec tweak).

Completed 2.4 rounds in 32 minutes (ran out of time).

Pullups and puships broken:

First:round:5/5/5/5/5/5/5/5/5 (limited warmup so broke this round small)

Second Round:9/9/9/9/9

Squats broken variously. Doing 100 should be doable, but couldn't make myself do it.

Last round with clock running out broke 9/9/20, 9/9/20.

Hey gaucoin, thanks - it was tough/long but Trevor motivated me to stick with it as we did the WOD at the same time.

17:44

wu: 3 x [10 x (squat w/2second hold in bottom position; situp; back extension; pushup) 100 single under jump rope]
wod: 22:36, 4 unassisted mu first round (3 consecutive, mistake), most of the rest w/small jumping assist to explode up to work the transition; squats mostly broken
ouch

I did the buttercup version of the crossfit wod: three rounds for time of: 9 jumping pullups/9 bench dips, 2 squats. I modified the jumping pullups to be body rows, handhold st underarms. Goblet squats to a 12" box, bench dip with bent legs (I can't quite handle the straight leg ones yet). All squat sets broken. My time: about 15 min.

I did feel close to pukie during and for an hour afterwards. Then I suddenly had to sleep. Good thing I do them in the evenings.

2 rounds in 28 minutes. the 3rd round would have been very ugly.

M-60 Asst PU, Asst Dip; 23:31
D-120 PD, Sqts:100, 50, 10; 18:40-feel sick

21:38 as rx'd.

age-40
bwt-212#
time-27:53
all sets broken. did dips and pullups instead of muscle-ups. 45 dips and 45 pullups each round.

As my reaction was the same as #28
did tabata squats (10), pullups(2) and pushups(4) with 1 min rest between instead. I have tried to pace myself to no avail so there were some jumping single pullups at the end.

Rested for a full week. Felt absolutely horrible to start up again.
Did some light work.

3 rounds of
15 kippers
15 reg rockbottom dips
33 squats

10:57

bw 67kg

26yo 200lbs

13:51

jumping MU's on straight bar
the squats killed me...

3 rounds for time of:
15 muscle ups
100 squats

24:52

Good one!!

Chris:
I have been fighting a cold all week. Seems like all I do is sleep. Today's workout took a lot of willpower. I did 10 MU's each round but ran clean out of MU's with 3 left in the third round. I just didn't have any left. So I moved on.
36 minutes

Followed this up with one round rake leaves for time and leaf pile jumps with the kids. Then Tommy and I began to prepare next year's garden.

Julie:
Julie did 7 squat MU's and 100 squats each round.
43 minutes

33:22. 50 lb assist on dips and pullups for first round. 75 on second and third. Did pu and dip x3 for MU.

i didnt have rings so i used a cable system set on 70%bw

30:24

sud 3 pu + 1 jumping MU for 1 MU

44 yo bw 215

22:31

3 rounds of:

15 Pull-Ups
15 full depth Dips
100 Squats

25:00

3 rounds of:

100 squats
30 pullups (assisted)
30 dips (assisted)

Did the modified, as no bar or rings to do MU, so 45 modified pull-ups/45 bench dips and 100 squats - around 20 min.

Started out thinking I would have to quickly resort to jumping mu's after one or two. Ended up doing all as rx'd except for about 5-6 jumping mu's in rd 1, done in frustration at missing a couple consecutive attempts. A couple sets of two, but most were singles. Most mu's prior in one day was about 10! I hope I develop calluses quickly on my wrists, cause their killing me.

30:21

Completed 3 rounds as follows:
15 pull-ups, 15 dips, 75 squats each round.
All sets broken as follows:
10/5, 10/5, 50/25.
I didn't do a warm-up and I think that actually set me back. I need to do that from now on.
Should get my rings Tues., but I still feel pretty weak in the regular pull-ups/dips areas. We'll see what I can do when I get them. I look forward to it!
No time as I simply forgot to time myself. I must be pretty out of it today.

27:20, subbed pullups and deep pushups for MU's. Now I start my week break, hopefully it won't hurt to come back as much as last time.

24:29

Lots of doubles/triples/singles at the end

sets of 50,then 35, then 25s, then...well um.. 10s at the end.

rings set at full arm-ext. height - no jumping, but kipped like a muther.

surprised the *rap out of myself!

18:38, MU's were assisted (partner held feet.) Was a tough workout and I'm one day behind so it looks like 4 in a row and tomorrow's WOS isn't kind.

45 PU
45DP
100 squats

X3

35:02

jumping muscleups
as RXed
10:28

Did just 2 rounds.

Subbed 3 pull ups (jumping) and 3 regular dips for each MU

time: 27:00

First post. Getting the hang of CrossFit.
sub'd:
3 x each:
45 assisted pullups - 60 lbs x2 sets, 70lbs last set
45 dips - 60 lbs x2 sets, 70lbs last set
100 squats with 30lb weight (later learned no weight prescribed)

40:00

23:40 as Rx'd MUs' and squats. This is the most MUs' I have ever done in a workout. Hell yeah.

3 rounds
100 squats
15 close grip pullups
15 dips (horz. bar)

cant do muscle-ups yet

17 min 34 sec

23:59

Totally wussed out and did 3 rounds for time of:
15 pullups
15 dips
100 squats

I worked hard to really squeeze my glutes on the squats. I can't believe how long it took, even w/ the tiny amount of pulls and dips.

BW-196
Subbed 30 pull-ups and 30 bar dips x 3
300 squats.
21:54

So I think I suck at muscle ups. I don't have rings so I rigged up some longer cable crossover grips to a pull up bar and tried it that way. All muscle up sets were broken and I went to 10 reps in each set. Kept the squats at 100.

Time: with sets of 10 muscle ups 14:06
finished the other 15 I owed and my time was just over 19 min

If anyone has suggestions for the ring situation let me know what I could do. Thanks

As posted.
Took me 33:57

36:00
1st set subbed 4 PUs/Dips per MU
2nd & 3rd set subbed 3 PUs/Dips per MU

Age 32
Bwt 159#
CF for 3 months

CFWU x 3, then scaled the workout to 3 rounds of 66 squats, 10 pull ups, 10 push ups.

Time 19:10

Argh... 47 minutes... Yeesh!

Muscleups were done on Gravitron with 64#'s assistance. Squats were done below parallel. All sets were busted.

8:45

15:02 as Rx'd 28, BW 145

This was goooood.

Sex: Male
Age: 27
Weight: 79Kg
Comment: 25:00
Cant do MU's yet, we used a chin up assist machine. Getting rings soon

31:26
30 PU, 30 Dip substitute

lame ass handball team was in the ring space...
30 PU, 30 Dip substitute... last 15 PU were negatives but little to no kipping on most PUs otherwise

29:09

You're funny bluefalcon08. Not funny haha, funny queer.

26:22

25:43

MU were assisted

12:59
MU's assisted with toes behind me on a box. First time I've figured out how to do an assisted muscle up.

11/7/06 6:30am

bw: 70kg
age: 36

23:37

Muscle ups done on pull-up bar. Cheated a little (kicked off the wall), but figured it would help to practice muscle up technique.

Colorado Springs

11/7/06 6:30am

bw: 70kg
age: 36

23:37

Muscle ups done on pull-up bar. Cheated a little (kicked off the wall), but figured it would help to practice muscle up technique.

Colorado Springs

26:20
wife held my feet / spotted me for ring muscle ups. its debatable weather she got a better workout spotting me.

CFWUx3 (no PUs or dips)
32:02
This is my first muscle-up workout! All singles, but very pleased with myself for completing this one! Ripped skin off heal of hand after first set of 15. Had to throw on some leather gardening gloves and tape up wrist and heal of hand with hockey tape for last two sets.

17.40 as prescribed.
usual horrible wrist skin loss.
down to singles on the last round of muscle ups.
all squats unbroken.

Not too fast but a personal best on Muscle Ups.
As rx'd: 53:00
Age 15
BWT 150

TJ

165
23:56
MU-3x(5-5-1-1-1-1-1)
Squats-3x100
Felt good on MU's. Max may be 8 or 9.

Meyer- an agonizing 48:33
variety of pull ups- ring, overhand, underhand, modified, reg dips, ring dips chair dips
Kameron-27:56
Godfrey- 38:45
Khris- 20:30
Mwangi- 30:57
Jeff-32:47
D.J.-32:33

57:28-wow.

cfwu x3 (-dips and pulls)
subbed (3pullups/3 ring dips)x10 for 15 MUs each round
100 squats/rd - all broken sets in 10s and 20s
38:35...brutal

cfwu x 3 (-dips/pulls
38:35
subbed 10 x (3 pullups/3 ring dips) for 15MUs
squats broken into 20s 15s 10s

Age 34: Bwt 210 lbs

3 rounds
100 squats
45 pull-ups (3 sets 15)
45 dips (3 sets 15)
36 Min.

This workout kicked my but, pull-ups turned into jumping pull ups, and squats were down squating down to a bench, with more rests then I care to share!

BW 60kg

45 JPUs (3x15)
45 assisted ring dips (3x15)
100 squats

26:20

no mu's for me yet.

31:45
30pu
20dips
100 squats
x3

Proved tougher than it appeared. Still shaking 15 minutes later. Worked through lactic build in legs q few times, bringing on the shakes.

Sub'ed PU and dips
2 rounds 20 minutes
Gave blood yesterday, got rundown real quick.