Dear Santa,
This year all I would like for Christmas are some new rings. That and more body weight bench presses.
Love little Timmy.

Oh! Makes me miss my husband even more. He is in Qatar...

Could not make the gym today, so I did a home-grown WOD that cranked the same muscles as the thrusters:

For time, 5 times:

500M row
20 wall ball shots, 20lb ball
20 push-ups

24:44.

7 minutes, 32 seconds, tough one.

Hey Coach, Is this because John learned how to do these in Golden and needs the practice? Jen

Everyone but the real deal .... a Marine

Semper Fi

I found I can do a muscle-up on the top bar of a swingset outside my house. I don't have enough clearance to get a good swing for a kipping muscle up, how many slightly jumping muscle-ups should I do to equal 30 regular ones?

Hey! I know that Aussie! He owes me money!

Seriously, I've stood next to that sign and I'm telling ya'll, its hot as sh*t there!

Don't know if this will be possible tomorrow...
Shoulder still really hurts from the 3 rounds of 15 muscle ups and 100 squats workout a week or two ago. Although I can do pullups ok, i cant do one pushup because of my shoulder. Any advice on what this is or what i can do to make it better would be great.

Turtle-
I hear ya! Though mine isn't in Qatar. We haven't even reached the mid way point, ugh!

Take care,
Kate

Hey Rob,
If you're reading this, I got to the top of the wall today at Brand X! Thanks again!
Cyndi

TJ,

Sounds like you tore something. If it isn't required for your job I would recommend stopping all upperbody workouts for a week and just do some LIGHT stretching for 3-4 times a day. See if that helps...when you do get back into your exercises don't TEST it by doing pullups or pushups. Try first to push yourself off the wall at a slight angle and see how that goes. If that doesn't hurt then do that for a few days and slowly get closer to the ground over the course of a few weeks.

Ah, yes...the mighty Muscle-Up...the king of all crossfit exercises! I can't wait to tear this one up. Thanks for showing me the way Coach!

Thank you to Coach and all the trainers at the Golden Cert. It was an honor to meet, speak and train with you. I learned much in the way of functionality, intensity and varience for crossfit from your excellent instruction (in addition to the muscle-up) and will continue to strive for virtuosity through crossfit each day.

Thanks again for a great seminar.

John Gainer

Jen...I was hoping this would come up...I do need the practice...makes you wonder...totally random...or are darker forces at work?

It does'nt have to be fun, to be fun...John G

Without access to rings, how does the number change in regards to doing bar muscle ups?

50 Pullups; 50 Parallel Bar Pushups - 18 minutes

29:40
last eight sets of pull-ups were jumping and most of the dips were on gravitron. having difficulty with the dips, i keep doing them but not signifigantly better, at least not on the scale of the other exercises. any ideas?

If I get to the gym, I'll see if my idea for pseudo-rings works out. Otherwise I might try doing jumping bar muscle-ups.

Just a quick question about Thrusters: Do you start with the bar in the back or front squat position? Last time I did THrusters, I did it from the back position but wasn't sure I was doing it right. Thanks for the help,

Is it better to do the 120/120 sub or do jump muscle ups? I'm going to have to break up the 120/120 (of course) but I can do some Jump Muscle ups on the pull up bar. Any thoughts?

Just did this on Sunday.
13:30 as Rx'd

Did 7NOV WOD.

20:00

WOD completed at home - need better method of doing dips to acomplish today's WOD.

Bill, thrusters are done from the front racked standing position, then you do the squat,then explosively move up and thrust the bar overhead, then bring the bar back to the front rack. Front rack has palms facing out, lightly gripping bar. As to the muscleups, I'll leave that to someone who can actually do one!

I am unfortunately one of the masses doing pull-ups and dips until their arms become two noodle-like appendages with no apparent function.

11:24

What happened to the 3 to 1 ratio for muscle up to pu/dip conversion? Enough whining.

bw 145
120 pull-ups/120 dips - 10:02

120 Kipping Pull-ups
120 Bar Dips
19:40

Getting better...

As rx'd: 19:20

9:13 on the rings... a new PR by almost 2 mins . cant believe Im below10 mins on this as 2 yrs ago my time was about ? 25 plus mins on the bar
The next goal is 10 consecutives... presently Im stuck 9.

#20 Bill

I had always done the pu/dips until September. We did this WOD twice in September and both times I subbed 40 jumping (as little as possible) mu's. A few weeks later, in October, I did my first mu unassisted. Could be coincidence, but doing the pu/dip sub does not give you any training in getting through the transition, which is the crux for most. I also did extra training with seated mu's (feet on ground in front through transition). I recommend trying the jumping mu's. I did 40 instead of 30 to reflect the assistance and because it was about the most I could handle.

Looking forward to doing this one as rx'd for the first time.

Catt,
Good job, bro!Tell Ben and said Hi.Keep crossfitting, wild man. "Nobody else in this gym is doing this s$&t!" Belsk

Hi all,
Done yesterday; (CJ's today)
Muscle-ups (bar; regular, thumbless grip; from hang)x1 and walk (180')x1}x40.
Duration 26:45...

19:47 4 p/u 4 dip x 30 done in rounds of 5.

8:05
4 pullups/4 dips x 30

As rx'd:

8:34

Having a bad cold. So, no muscles-ups with my brand spanking new and STILL unused rings....

Hi. I am new to CF and I am unable to do Muscle Ups. Also my gym does not have a dip station. What excercise can I perform to get the workout of a dip??

Thanks

I'm new too and there's no way I can do a muscle up...but 120 pullups and 120 dips? I'm still sore from the seven round of pullups and squats from last week. I love a challenge. Will let you know how I did after my lunch workout. p.s. I still don't feel confident about doing the exercises but I'm trying =)

#37
You need to find a new gym. Not having a dip station is a serious warning sign about their idea of "fitness." On to subs, you could use two chairs, two high benches, place two bars on the support rails of a squat rack... Basically just find two objects to support your hands on and start dipping.

120 Dips
120 Pull-ups

Time: 30:49

#39
Thanks for the info. About finding a new gym, I can't I live in Northern Maine. The closest alternative gym for me is 45 minutes away. I will have to deal with what I got.

51yo 6'3" 220#
Crossfiting 9 months

No Rings
3 for 1 pu/dips (unassisted) X 30
23:44

Warmup with one 135# hook grip full squat clean to thruster, that and the muscle-ups got a couple gym members thinking about trying crossfit.

MU assist 15x-50#, 15x-60# 8:50
first 9 in a row in a minute but couldn't continue after 15 so had to drop 10#.
Next time try 30x-50#.

Almost ready for MU-30# single; gravitrons can be crossfitish.

Quick question - I did max efforts on each set of P/Us and dips, so reps varied. Was the intent of the workout to do 4pu/4dips x 30 or just get 120 of each done?

120 pullups and 120 dips
13:45

BW: 170 AGE: 28 HT: 5'7"
120 pullups and 120 dips
27:58

120 p/u 120 dips 24:58
First WOD I have tried completly.

I cant understand why hotels don't have pullup bars. They are so cheap and such a good exercise. I am in Rockford IL today and modified the WOD to fit with the equipment at hand.

36 YOM 190 LB's

CFWU X 2

120 lat pull downs with a very hard 80 lb's
120 warrior pushups no dip bars either.

18:30

120/120 + 12 lb weight vest

19:04

I know this probably isn't the place to post this, but I hope I can get some responses: I have been doing crossfit for about 7 months, I also do martial arts and play some other sports off and on. I often workout morning and night. After doing crossfit and some other working out, I am starving, I come home and eat a mammoth dinner. Even the next day I feel like I could eat a horse. I was just wondering if anybody out there has an idea about a supplement that could remedy this, such as a protein shake with a decent amount of calories or something? I never really believed in supplements, because I eat pretty healthy, and thought I could make up for it with my diet, but I have been training pretty hard lately and just feel a little empty, if anybody has any diet/supplement ideas let me know.

28:19, first time able to do this one met my under 30 min goal

Newbie alert. But no dumb questions, at least.

Second week of crossfit...needless to say, no muscle-ups for me today. :)

Did half the p/u's and dips this am, will do the last 30 of each tonight. Give me a few months & I might have something more impressive to report.

4:58 on rings - would have been faster, but tore the skin off my right wrist

Ahh the CAOC, had I been into crossfit when I was there, I might not have wanted to strangle everyone I met, or at least been in better shape to do it. Atleast its cooling down to the mid 90's for those boys about this time of year. The winters in the middle east ar always so pleasant, except for the whole being in the middle east part.

#50

Food satiety is key: select foods that are more filling per calorie.

For a good read, go here: nutritiondata.com/fullness-factor.html

Nutritiondata.com is a great site, all-around. I use it for keeping track of my nutritional value/caloric intake every day.

Someone else can recommend a high-calorie supplement, I'm sure... But a daily supplement of calcium promotes hunger control also.

Finally as rx'd!

Took my time. First time for 30 in a WOD. Time was 38:40 but with zero pain, working on form. Felt outstanding.

Dave K you're the role model for us "young" guys. Great job.

Thanks Coach, Lauren.

CFWU( 3 x 10 )
Went for maximum pu + dip in 20:00 mins.
79 reps each, mostly in sets of 2 alternating, Pu's fully static from dead hang, pulled high to c-bone, elbows into sides; dips full ROM.

Thanks Coach and all the trainers at the Cert in Golden over the weekend. The seminar expanded my knowledge in ways that only time will tell! The cert is worth every cent and then some! What a great family to be a part of... everyone over the weekend made bonds, endured pain, and laughed... a lot! There is something at work here that has immense power, no pun intended. Anyway, I had one of the best weekends of my life, thanks everyone. Oh yeah, Nicole, thanks for the coffee tip, girl, I wouldn't have made it without ya.

al #50...

hows your muscle mass and fat? if youre not dropping muscle and not supporting fat then you have your protein/carb/fat mix and volume pretty right...you want a diet that will either maintain or put on muscle (whatever your goal) and not support too much fat....how often are you eating, try to get something good into you at least every 5 hours max...if you are not familiar with the 'zone' diet look it up on the web...i purchased the book and very good investment....basically provides good foundations for what/how much/type of food to eat...re supplements, i find a basic whey protein handy to have around if i need a snack prior/post workout or before bed....but as per the zone diet, you need to make sure you have sufficient slow release carbs (ie a pear, or apple) and fat (peanut butter is the stuff!)....a great perfect snack is 20g of a whey protein powder, 28g of instant oatmeal and a teaspoon of peanut butter....some hot water mixed up, great snack...but get the zone book, it will explain things in much more depth...

good luck...

120/120

22:16

120 pull ups, 120 dips, 77 minutes.

4:48 - 30 ring MUs. Beat the 5 minute mark....just barely. Off to do hill runs.

I ment push ups.

Internet was down today - did PT test tune-up
1 mi run: 5:40
92 PU in 2 min
99 SU in 2 min
1 Mi run 6:18

Will tackle the Muscle-ups tomorrow

# 59

I am pretty lean, (I don't have ripped abs by any means, but no gut) I weigh about 190, I definetly am not losing muscle, but I feel if I was eating a little more or taking a supplement I would be getting a lot more out of my workouts and possibly gaining more mass. I am not really trying to get bigger, but I wouldn't mind a little more size. I kust look at it as I want to get the most out of my time spent in the gym, and if getting some size and being able to go harder in the gym is a result of eating better then so be it. I am happy with where I am at (190, relatively muscular) but think that its time to set the bar up a little higher both in my diet and workouts

did 3:1 ratio - new gym, didn't want people to see me cry.

All dips good
Chin-ups - mucho kipping for the last 30

24 min.

15:30 pr
first time with 6 in a row:)

30 jumping MU's: 9:25

BW: 177
Age: 31

CFWUx3

3x95
2x115
2x115
2x115
1x135
1x135
1x135* Pain like a pinched nerver in right side of neck caused me to stop here. Bummer. Has happened before, it goes away.

DD

nerver=nerve

WU- 2 mile fast walk
120 jumping/ negative pullups, broken into sets of 12
60 bench dips, sets of 10
40 pushups on knees, sets of 10

Time- 20:30

Sore all over today.

Kate

# 59 STEVE hb,,thanks for your momment.. Im gonna try to hit 10 consec MUs B4 my 59th birthday in April !

actually that should be Comment.

as rx'd 12:08 bwt 195, pr by 2:00 min.

Tim: 10:04

regression from last time -- maybe due to stricter form?

Not very happy about this -- but then again, it took me 5 tries to get the last one with acceptable form. If I'd let it slide I'd have been done in 9:30. I sure as hell *felt* stronger this time.

Was on track to hit 7:30 and then I just fell apart on the last 5.

Steve HB- Right on brother! Keep kicking ARRSSS!!!

#37 Ben Lynds- I'm not sure what the weather is like up there, but I've done this WOD at public parks on several occasions. They usually have some sort of monkey bars/slide set-up that you can figure out how to Dips& PU's on. Hope it helps.

Get some, Go again!

120 pu/120 dips (30/30 x 4)

15:30

took it easy today.

skipped rope
ring push-ups
ring dips
ring pullups
not for time.

120 jumping pullups and 120 bench dips
broken into 8 sets of 15

21:56

quick question...i have no access to rings and am going to do these on a bar later today for first time....anyone know why the false grip is necessary? when practicing the muscle up on a bar, it doesnt seem to be necessary. or am i doing the exercise incorrectly? any help would be appreciated

claude,
Muscleup on a bar is uniquely different from Muscle-up on rings. Rings are much harder. You can get away with a less than optimal grip on the bar, not so on the rings.

ok cool...yeah, i wish i had access to rings but my gym doesnt have them....so on a bar, you can go with more of a pull up type grip? thats what i have found any way in practicing them, the false grip just seems real awkward on the bar....was just trying to verify that it was acceptable to do in that way thanks again

Warmed up with 3 rounds of:
Legs swings & joint mobility
200m hill climb
20 back extensions
10 deadlifts with 2 x 65# dumbells
21 sumo deadlift highpulls
21 dumbell swings 45#
500m row

WOD with 64 lbs. of assistance: 5:33
Current weight: 207 lbs.

i guess my real question is...what does the false grip do to help in the movement? is it in the transition from pull up to dip? maybe it is much more pronounced on the rings...i just cant see where it matters on the bar?

Cyndi (#11)
Way to go! Hope Rob sees your post.

5:26 as rx'd (7,2,then all singles)
2.5 minutes faster - i'm pumped, grip is ripped!

al #65...

zone diet will definately assist you in your goals...it guides you through figuring out exactly how much food you need and in what portions and types...

30yrs, 5'9", 220lbs

"Pack" scaled
60 Pull-ups
60 Dips
64lbs Assisted for both

18:30

M/34/190
120PU/120DP
10,10,10/10,10,10-10/10,10/10,10/10,10/10,10/10,10/10,10/10,10/10,10/10
33:30

I've been with you guys for just over a month now. Pull-ups have been an 'avoid' exercise for me because I suck at them, but we've been to conselling and have decided we're going to try to work things out. After reading comments I realize I stopped too early.
10 minutes - 40 PullUps
10 minutes - 51 Dips

30 jumping muscleups
followed by 27 kipping pullups (new pr by 4)

12:18

8:01 3 minutes off of my pr. I started to fast and died at 16.

Modified CFWU x 1
5 x air squat
75 x jump rope singles

(didn't really feel like warming up today)

For time:
30 sets of
4 pull-ups (120 total)
2 ring dips (60 total)

Total time = 32:47

30 MUs
10:57

couldn't string two together-- all singles. about three minutes faster than last time, but still didn't push nearly hard enough (I keep thinking I need to pace, but I don't).

5 11.5/43/158

ME'push' day for me

5x5 BP 138lbs 88% BW
5x5 weighted dips +14% body weight
5x5 military press 88 lbs 56%BW

Sigh. Still have shoulders like a very thin person who hasn't had a square meal in a very long time.

Could someone describe what a "warrior pushup" is?

I searched for it in the "exercises" but couldn't find it.

Thanks.

60 of each
alternating 5 at a time

33.48

Livestrong!

16:19 with sub's:
used 105 lbs assisted chin/dip machine (4/4 x 30)

last time:
15:11 with mod's
used 120 lbs assisted dips/chins (4/4 x 30)

Alright. I read through here but did not see where anyone answered the question from earlier. I completed 30 muscle ups from a pull up bar in under 10 minutes, think it was 8 but did not have the timer going. What is the conversion if you are doing bar muscle ups as compared to ring muscle ups?

BW 189

60 pull ups
60 dips

13:44

Been a while since I've done muscle-ups...actually probably since last time this came up. Broken into 5's 2's and singles.

BW- 183
30 Muscle-Ups- 14:45

10:45

45 Jumping Muscle Ups.Rings set at 6'3",and I'm 4' 2"...na 5'11"

dont have any rings avlibule and unsure how to do bar MU's

subed
90 PU/ 90 bar dips

50:00

13:08, more then 5 minutes faster than last time

age 28, bwt 230lbs, 6'2"
1000m c2
cfwu (no pullups or dips)
pack scaled:
60 pullups
60 dips
gravitron assist 50lbs

120/120 in 12:59, 13 something last time. Here's another reason why CF works: there was no way in hell I was going to be slower than last time. So I pushed, I worked hard. That's what CF is about, making you push harder, work harder, and, just maybe, you become fitter, stronger. If there's another way, I haven't heard of it. BW:176, YOA: 58 Thanks, Coach!

oops time 17 min

54 y/o 185lb 6'2" and eyes of blue--did 120 pull-ups and 120 dips, using gravitron for most of the sets. I gagged during the last reps of each exercise. It must be working!

23:45

12:12 as rx'd (8, then all singles)
Just started getting these, needs practise, super fun though!

16:46
Subbed:
120 Pull-ups(dead hang on ledge)
120 Dips(on stacked boxes)
Did 30 sets of 4 each.(slowed me down, time lost in transition, couldn't get in the groove.)
Still a Great Workout!!

Age 34, BW 145#

30 muscle-ups as rx'd:

8:49

9:38 (bar muscle-ups)

47 YOM
BW 200 #

CFWU x 3 (w/ out dips/pullups)
120 pullups/120 dips (12 rounds of 10 reps ea.)
16::03

30 ring MU:
18:35

bwt 153

12:22.0.

First time able to do this one well.

25y, 180, 5'10". First time doing crossfit. After 2 miles this morning @ 12:45, did crossfit this afternoon, 120/120 (5ea) deadhang with some jumping towards the end. 20 mins. Loved it, cant wait for tommorows!

SCALED: CFWU (minus PU/Dips)+ 60 PU + 60 Dips + .5 GAG = 24:34 total for all.

30 assisted (little hop) MUs w/30 pullups - 9:20

I have a set of rings but no place high enough as of yet to hang them. Would it still be 4 pull-ups and 4 dips for an equivalent Muscle-up if I used the rings for dips? Thanks in advance, JB

120 dead hang pull ups, 120 dips 12:17

Executed the WoD with 120/120 bar/ring dips and jumping/kipping pull-ups.
-Additional 4 sets of bench press - 135. 155, 185, 185lbs.

big pipe: didnt want to worsen tears on hands by mu's, instead subd 30 weigghted pu's and 30 weighted dips w/50# db, 14:29

14:57

Only did 60/60 on dips/pullups. Grip was the limiting factor, was doing pullups on 3" diameter pullup bar. Forearms are cashed!

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

CFWU(15) x3 - 17:17 (subbed 150 jump ropes for pu, dips)
Rest - 7:53

WOD - BrandX Pack: 60 pu, 60 dips. Did it 6 rounds - 10 pu (gravitron at -100#), 10 dips.

Round 1-3 - 5:36
Round 4-6 - 7:43

Total - 13:19

3 in a row, 2 in a row, one single, the rest were jumping. 19:50

only did 35dips and 32pull-ups. this is my second day on crossfit and it looks like i have some shaping up to do. did sets of 5. the last threee sets ended up being doubles then singles because i couldn't get more.

did 50 sit-ups and 50 24kg kettlebell swings too

wu basketball 30 minutes
120 kipped pullups
120 ring dips
both broken into 24 sets of 5
bwt 240 age 31

last time 31:15
this time 28:50 new pr by 2:25

120/120 14:58

Ive lost my muscle up...managed one!

120/120 14:58

Ive lost my muscle up...managed one!

No rings yet. 80 pull-ups, 80 dips. The dips weren't a problem but the pull-ups were kicking my butt. Total time: 21:00

rx'd
2:27
My rings are are low so there was a little jumping going on.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 10 squats, L sit, 5 partial pistols each leg, 5 pull ups, 5 dips.

Jumping Muscle ups (a lot more jumping than muscle-ing)
15,5,5,5,5,7,4,4
Time: 15:00 Wanted to try the movement, probably need to just keep working on pull ups and dips next time though…

Been doing this for under three weeks; my "pullup endurance needs to improve dramatically!

20 pullups
Sets of 10
100 Asisited pullups
120 Bar Dips

Waiting for my rings................

bw: 200lbs.
45lb assist on the pullups/dips
(4pu -> 4dip) -> (4pu -> 4dip) -> ...
no rest between rounds

26:38 Rx'd

Yeah, the time is laughable, but it's progress to me considering I couldn't do more than 5-6 in the past. I'm finding that deep ring dips really contribute to the MU. I'm still having trouble keeping the false grip when I come back down to the extended position. Is that a grip stregnth problem? Weak forearms?

For time:
10 sets of:
12 pull-ups (120 total)
6 ring dips (60 total)

Total time = 35:00

11.13
120 Kippers
120 Ring dips
Sets of 5s

MUs started from knees, tippy toes through the transition 9:39

Last time: could only pump out 10 MUs before strength and technique gave out on me.

This time: got to 15 with a few doubles mixed in. I'll keep adding a few reps every time this comes up and eventually I'll do it as RXed. When I hit 3 fails in a row, I stop so as not to start greasing the wrong groove.

22:53
modified to
30 rounds
3 kipping chins/3 ring dips
same sub as last time so i could compare.

Can't use the rings for dips right now due to new tattoo work on the right arm.

Sub: 120 ring pullups and 120 chest-to-deck pushups with a 20# vest. Did ten and ten for twelve rounds. BW=150. 14:20.

-D.

First day back from Rest Week, just home from Las Vegas. Fun to see thrusters ystd and MU today. I had planned on Fran as my re-entry!

Attempted Fran as Rx'd, just can't do more than one or two thrusters at 95#.

Fran: 75# Thruster (+ 10 c/w all previous), all PU unassisted (first time)

13:40

All sections broken at muscle-failure points; wind great.

Rest week is long; it's good to be back in the saddle.

D.

As Rx'd
2weeks:3days:16hrs:10mins:52sec

The stream defeats the rock not with power but with persistance!

20 sets of 4...ran out of time and had to go to work

80 pull ups
80 dips

24:40

Have to go about it differently next time...Cheers!

CFWU x3 (1/2 Dips&PU's)

WOD (120 Pu's & Dips for 30 MU's)
:13::31

5k :22::46

WOW... Got done w/todays WOD and thought that since my knee felt pretty good I would go for a run. 1/2 way thru, I thought to myself, "Tomorrow will probably be a 5k". Coinsidence... I think not.

Was a minute slower this time around w/the WOD. Tried something new. Did it in sets of 5 Pu's & Dips. 24 of them. Probably lost sometime in transition.

Get some, Go again!

120 pu's 120 dips
23.32

ugh.. first attempt at the 30 muscle ups. always skipped this one before. hurts to type now...

No rings, so did pu/dips. originally split into 10x 6pull-12 dip-6pull, around third round, stopped doing second set of pull ups. probably only did about 75 PU total. also ended up doing negatives on dips near the end.

time: 27:49

120 jumping pullups and 120 dips, 27:54.

7.38, about a minute off my PR. Had weird palmar numbness which slowed me down as I tried to shake it off. I attribute it to not being used to using the new Elite Rings. Tennis racket grip might be helpful.

Tariq

No rings. Ouch.
3/3 cfwu (-dips/pulls - duh!)
120 pullups and dips in 24:32
Mostly did in groups of 8, which became broken about half way through.

Oddly enough, I think this is about what I've done with rings. Soooo, I guess the subs are about right. Hm.

Qatar WOD: Ice skate for 30 minutes at city center

Today's as rx'd: 12:20

120 pu
120 dips
34:29

120 bar PUs
120 ring dips
Did not time. Groups of 5/5.

CFWUx3 -pull/dip

BW 126

Well, I wimped out on the last two times of this WOD so I figured I'd better do it today!

30x 4 pull/4 dips in 22:29

Compare to 30x4/4 on gravitron 90# assist in May at 21:15.

At the fire station today
had a hard time getting this in, but made it happen.
120 PUs and 120 dips
19:53

bw 165#

as rx'd 6min 35 sec

right after 30 35#dumbell manmakers 4min 26sec

120 pu/ 120 dips
sets of 5 mostly
kipping PU's
alternating grip
31:59

First time as rx'd! 19:40

Full lock-out at support with rings turned out. 3 in a row, then all singles.

Did a couple "big kids muscle-ups" from Performance Menu article at the end (turned palms out to reach full extension at bottom). Had to raise rings to do this and clear floor.

ran 1.5 miles
60 Pull ups
60 Dips

15.29

120 dead hang p/u & 120 dips: 26:14
Did all p/u then all dip
21-15-9 40# kb swings. Wanted to do thrusters but didn't have it after the p/u & dips

120 Pullups/ 60 Ring Dips: 15:48
sets of 4/2 but did first round with 24 pullups and 12 ring dips.

500m Row x5, 1:42, 1:39, 1:45, 1:48, 1:48
injured forearm

WOD
120 PU and 120 BD
21:40 min
shaved 10 min off last time

Gravitron assisted 120 pull-ups/dips - broken 15reps x 8sets ~18min.

2 weeks into CF
70 jumping pullups, 70 dips, 30 jumping pullups
3 mile run (11/15 WOD)

BW: 170lb
Age: 32

120 pullups and 120 dips

Sets of 4 and 4

15:20

Scaled according BrandX "pack" workout.
60 pullups/60 dips

last time 18:39
this time 9:28 Woo Hoo!!!

all pull ups kipping, no jumping unlike last time, and all dips unassisted.

M/27/180

Don't quite have the Muscle-up yet, so I did 120 ring pull-ups and 120 ring dips - no weight vest today

Time = 37:14

i am totally smoked. got to 87 pull ups and 120 dips. i cant wait to feel the pain tomorrow.

on the road, and rings at home... so stuck doing 120 pu and dips... which is, by the way, way too many to keep track, lol... so 120 (give or take 10.) in 27:28 with assisted band

glad tomorow is a run... probably all i'll be able to move.

70 Ring Pullups
70 Dips

20:00 minutes

zac-14:45, did 120 and 120 with 85 assistance
mae-didnt time but probably less than mine, more than likely less than mine, in fact, less than mine, w/40 assistance

120 pullups
120 dips

25:00 w/gravatron!

400m run 145
60 pulls, 60 dips (assisted at 40#) ~12 minutes

Thanks!

19:30
120 pullups
120 dips
alternated 10 pullups 10 dips
Assisted pullups with power band after 3 set

8:18
30 m/u from the floor
just wanted to drop my .02 on the muscle up.
i'm just a 40 y/o regular guy with no special athletic background other than high school football working out in his basement trying to stay one step ahead of the aging process.
have been doing xfit wod and other similar workouts since 05.
still cant do a m/u hanging from my rings but i am thisclose.
i just want to share my m/u saga.
used to do the sub of pulls and dips. got a nasty case of epicondylitis bilaterally. ice and massage therapy along with iontophoresis at pt got me over that. no more marathon pulls and dip subs for m/u.
found what was more beneficial was weighted pulls and dips. wasnt muscular endurance that seemed to be the problem but just strength. so if the m/u is a problem for you try subbing in weighted pulls and dips instead of the usual sub and build some strength.
then i got a set of rings. get tyler haas elite rings. they are just great and they are affordable. at $65 that is basically 2-3 tanks of gas.
next go to this url:
http://media.crossfit.com/cf-video/Muscle-ups-connor.wmv
family friendly, no bad stuff
use these drills for progression, they seem to be helping me immensely and there is nothing more motivating knowing this kid can kick your butt on these.
last read all the articles that are available about the m/u. they are at xfit on the journal page, there is a good one on the performance menu journal and at ringtrainging.com. i am finding the false grip is just key. and the real tough part is the technique through the transition. the drills in the video are helping me get a better feel for this. if you dont know what i am talking about then you have some reading to do.
hope this helps someone.

My very unhappy elbow says no. Subbed ab work and back extensions, letting elbow rest.

Take care, everyone.
Turtle
F/50/130

FIRST MUSCLE-UP ON A BAR EVER!!! WOOOH!!!
Too bad it wore me out for the actual WOD, I did 5 MU's on the chin bar then I did 25 'jumping' MU's in 10:59. 2 minutes slower than last time but that was all jumping.
I'm soooo pumped about my new skill, now I'm gonna practice on the rings.

120/120 as Rx'd (I like the lingo)

Performed 120 Kipping PU's and 120 full dips:

Workout progressed as follows:

10 Pull Ups/10 Dips
10 Pull Ups/10 Dips
10 Pull Ups/10 Dips
8 Pull Ups/2 Pull Ups/10 Dips
8 Pull Ups/2 Pull Ups/10 Dips
8 Pull Ups/2 Pull Ups/10 Dips
7 Pull Ups/3 Pull Ups/10 Dips
7 Pull Ups/3 Pull Ups/10 Dips
6 Pull Ups/4 Pull Ups/10 Dips
5 Pull Ups/5 Pull Ups/10 Dips (this is where two sections of my palm ripped off on my left hand and one bigger section ripped off my right hand)
5 Pull Ups/3 Pull Ups/2 Pull Ups/10 Dips
1 Pull Up/2 Pull Ups/2 Pull Ups/10 Dips

My arms are still like wet noodles!!! For the first time in my life I am actually looking forward to a 5k. We'll see how it goes...

80 Pullups
85 Ring Dips/Ring Pushups

Tough.

I forgot to post time: 120/120 in 27:00 (second day of crossfit)

Did pullups yesterday so 10 Rounds of the following:

10 Wall Balls (20lb ball)
10 Dips
10 Pushups
XXXXXXXXXXXXXXXX

Then ran 1 mile (7:08) followed by running 400m with the 20lb wall ball held in front of me.

CrossFit Oakland:

120/120

Maximus
21:45

The Assassin
21:53

Peter
28:45

WU-10 min jump rope

10PUs/10Dips
10PUs/10Dips
10PUs/10Dips
10PUs/10Dips
10PUs/10Dips
10LatPDs/10Dips
10LatPDs/10Dips
10LatPDs/10Dips
10LatPDs/10Dips
10LatPDs/10Dips

Time: 15:32

19:40. First day back from 8 days off. Felt slow and weak. Modified to 100 pullups, 200 pushups due to continuing shoulder problem, done in sets of 5/10.

I have rings but can't do muscle up. Does 30 ring pull ups and 30 ring dips the same or 120 pull up and 30 rings dips. Or just to traditional 120/120.

thanks

bw: 197 age: 36 warm up: 15:00 of jump rope.

No rings so it was 120/120.

27:31

120 pull-ups
120 dips

as rx'd 19:57

ran 3 miles

Worked on muscle ups for 30 minutes
Arms and chest are very fatigued!

Did 30 bar MU's in 9:50.
Last time around I managed 15 bar MU's in 7:35. Today, towards the end, the MU's got ugly. I'm either going to have to working on getting cleaner bar MU's, and see about getting some rings.

15 jumping muscle ups in sets of 5, then
24 pull-ups and 24 ring dips, grip failing on pull-ups on support beam under deck
time 17:30

22 muscle-ups
34 pull ups
34 dips
25:30

congrats gaucoin!!!!

lil pipe
did 16 bar muscle-ups in 13:20 then kept failing so just gave up...somewhat disapointing but at the same time i got my first muscleup just a few days ago

55 y.o. 154lb 5'10

As Rx'd 18:45. 120 pullups/120 dips I don't know if I could do one muscleup. So, don't know how equivalent this is. But, I guess a simlar set of muscles are stressed.

Couldn't quite hang with the pack.....

50 PU - last 10 jumping
50 Dips
Sit ups and BE in btwn

as rx'd 17:10. First WOD in 4 months; I've got far to go in two months...

#177 - Posted by george
George, that was an inspiring post. I'm going to order some rings!

30 Muscle-ups for time
Subbed
120 pullups (4x30)
120 dips (4x30; last few were 3-1)

Time: 20 minutes.

Thought I would do better time, but happy with effort, because this is the first time I did dips sisnce I tweaked a chest muscle last time I did a dip-fest for this WOD. Chest felt basically OK.

120 pullups (assisted after 2nd set of 10)
120 dips

Time 18:30

Combined yesterday's and today's WOD

10 muscle ups
5 95# thrusters
10 muscle ups
4 95# thrusters
10 muscle ups
5 95# thrusters
10 muscle ups

then three sets of 10-5 plyo pullups (clapping)
and then a bunch of skin the cats into muscle ups.

by "muscle up" i mean ring pull up,tapped my foot on the floor to help with the transition, then ring dip and negative down.

BW: 205

13 good ones, 17 Jumping

11:05

8:43

Ten rounds for time of:
4 Pull-ups
4 Decline Dips

17:11 beat my old time by 7 minutes had to do chins and dips, still haven't worked on my muscle ups enough.

bwt: 135

8.50
This is a tough one, I want to try it with actual rings instead of rigging up my own at the gym.

Finished 20 MU's and 50 pull-ups and 50 dips in 23:00. Hit the wall on MU's today at 20.

Couldn't do the MU's so went for the pull ups and dips. Only managed 100 of each. Long way to go!

W/U : 25 squats, 25 pushups

As rx'd 8:59

Andy Rx 11:25 - Awesome work!
Paul Sub Assisted MU 25:01

22:25 for the 120/120 variation

Notes:
Started with CFWU and 1 mile treadmile run in 7:30.
Split WOD up into 8 rounds of 15/15. Running low on time, so did 2 rounds normal PU and dips, then switched to Gravitron with 50% help (BW =190) for the last 6 rounds. Dips are not a problem, PUs are the killer.

29:45

120 pull-ups, 120 dips....
used gravitron after 4th set...

No rings yet, 120 dips, 50PU

Done immediately after Monday's thruster WOD. Have my rings and still can't do a muscle-up, but worked on form and made many attempts for about 20 minutes. Didn't have the energy to complete the entire WOD.

Turtle, take care of that elbow!!! It can mess you up for MONTHS if you are dumb like me and keep using it anyway!!! If you're open to homeopathy, arnica, rhus and ruta are great for overuse injuries. I started with 30C and am now taking 200C doses. If nothing less, it's a fairly inexpensive placebo. :)

else, even

Completed in 23:52

75 pull-ups
75 dips

Sore as hell today.

(M/24/153#)

Skipped CFWU for time :D

Did all Muscle-ups jumping to help through the transition. Broken sets with emphasis on the negatives. Approx 10 min.

16:02

120 pullups/120 dips

Broken into sets of 4/4 to mimic each muscleup.

Beat last time (9/24: 21:30) by 5:28. AND I did a more difficult set of jumping pullups. First 40, half hard JPs, half easy JPs. Next 20, 1 hard JP, 3 easy JPs. Last 60, mostly easy JPs, with a few hard ones thrown in. Felt great.

11:57 - 13 minutes faster than last time.

Steve:
sub'd 120pu and 40 ring dips (12/4 x 10)
23:46

Sabina:
sub'd 30pu and 30 chair dips
6:57

11/15/06 6:15am

120 pull ups and 120 dips

13:14

120 pull-up and 120 dips

13:37

120/120 27 min
bwt 185

did light weight hurt my quads
shoulder is better still little soar

105

as rx'd, 26:05

Subbed:

120 Pullups/120 Dips

30 x 4/4

14:55

CAOC Team put a good face on this WOD!

2 X CFWU x 20 rep (Minus the Dips and Pull ups)

Did 40 Jump/assist MU in 10:36

Completed roughly another 50 dips and 30 pull ups

Then 2 X Med Ball Abs @ 20 reps.

Looking forward to the run but know I'll be sore from today for a couple of days afterwards. Nice Job Tim, Matt and Mags!

caoc guy are sissies, fly the line boys ! tg

only managed 60 pu and 60 dips
My fore arms were shot and I fell off the bar, Crossfit 10, Pride 0

Only managed 17 Muscle Ups and then 50 Pull Ups and 50 Dips

18:35

1K row moderate pace warmup 4:20

30 MUs performed from seated position to standing for transition, then bottom to bottom ring dip. 6:47

2 x 500 Row
1:57
1:49

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
15:00 80 pullups
15:00 87 dips
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

120 pull ups, 120 dips

Did 12 sets of 10 pu/10 dips
The last 6 sets of pull ups were jumping.

39:22

6x5 pullups
6x12 dips

8:50. Fixed-bar MU's.

Jen: sub dips and jumping pullups, tried to work on a little of the kipping action by rocking chest out and in and pushing away from the bar at the top.

11:10

14 nov
self assisted by lowering rings.

29 / 5'11" / 200#

Jump Rope: 3 x 50 singles
CFWU: 3 rounds x 5 reps

30 muscle-ups on swingset bar, about 20 were with slight foot kick, the other 10 no assistance. Took about 8:30

Then did

Pullups: 5 x 3
Dips: 5 x 3

Mobility & stretch

25:29

120 Pullups
120 dips

Only did 10 MU's due to extremely sore rotator cuffs and shoulder. However, was pleased to get 2 sets of 3.

26yo 200lbs

First ever attempt on my new rings. Did not get a real muscle up, but made many, many attempts. Did more than 30 MU variations (floor, jumping, etc). I cannot wait to play some more and eventually get this thing rolling.

Age: 28
BW: 195

As rx'd - 25 min.

I didn't even attempt this last time around knowing I would fall far short. Happy with result.

BW 198
36 yo
3 ring dips + 3 pull/chin ups x 30

35 min I already feel it in the elbows.

44, 5'11", 205lbs
80 pullups (16x5); gravitron after 20
80 dips (16x5)
20mins

BW: 195

warmup: 1.5 mile run

120/120 (40/40, 30/30, 20/20, 10/10, 5/5, 5/5, 5/5, 5/5)
19:38

I cannot speak to muscleups but the 120/120 "equivalent" seems crazy when looking at the times posted.

120 pullups/ 120 ring dips. BW 240#
started doing them in sets of 3, 3. pullups /3 dips then when I got to 75 of each i decided to move to 5 and 5 to speed it up. total time was 38 minutes. Just got my rings last week so i am not totally used to the extra stability needed but I love the rings they are AWESOME. best investment in equipment I have ever made

30 jumping bar muscle-up

9:22

HT: 6'3"
Bar HT: 6'0"

10 min ellip wu 10/20. 120 pulls & dips in 28:54. hr avg 132, hr max 166. compares to
40:48 on 9/24/06
30:20 on 9/12/06
46:04 on 11/21/05.

30 Jumping (slight) ring Muscle-ups
10:48

Beat my old PR by just under 8 minutes. I attribute most of that improvement to just becoming more familiar with the movement of a muscle-up, and better pacing on my part. But, definitely some improved strength there, too.

14:18

Can't yet do a muscle-up.
However, did a PR of 90 pull-ups and 90 dips in sets of 10 each. Completed the 9 rounds in 25:46. Kipped the pull-ups from #8 of round 2 on.
Good workout. Looking forward to that elusive muscle-up soon! Practice, practice, practice.

Age 50/BW 240#
120 pulls/120 dips 23:38
done after 5K row (tough one)

not enough ring height for m/us and not enough time for 120/120

Completed 30 pull ups with 40lbs added and 30 ring dips with 25lbs added. Broke into sets and switched back and forth to shorten time.

16:28

Can't wait for my rings to come.

120 kipping pullups
120 dips

22:15

Completely tore a good sized callous off each hand in the process.

BW 60kg

(in sets of 20)
120 JPUs
120 ring dips

14:20

bw: 194 age: 39
120 pullups(sort of kipping I guess) and 120 dips
time: 15:35

did with WOD 11/15

subbed dips/pu's 4 to 1

10:20

17:34
Did 4&4 x 30. Had 55 lbs. assist on 1-20.
70 lbs. assist on 21-30.

30 x 4/4, pull ups broken towards the end.
Time- 29:08. got 26:10 last time but 80 of the pull ups were jumping, so I think Ive improved.

Following some advice on the muscle-ups, rather than do 120 pull-ups/120 dips, I did seated bar-muscle ups, working on the transition. I did sets of ten, with thirty second breaks or so between each. Kind of happy with myself I thought of this since my idea for rings I had from the available gym equipment didn't work out. I did get some looks, haha, although sometimes it's me giving the looks of "Help Me!" during a WOD, lol. Anyway, here's how it went:

CFWU

7 sets of ten, bar just over waist high standing
4 sets of ten, bar another notch up on the Smith machine, or about 4 inches I guess
2 sets of ten, one more notch

120 reps altogether

May make my own rings for next time.

Kicked the ball around again afterwards.

Oops. Time for above: 20:08? my watch bombed out during part of it.

cfwu x 3 - pullups - dips

60 pullups (20 @ -100, 20 @ -110, 20 @ -120)
60 dips (same assistance)

alternated 10 pullups 10 dips etc.

CFWUx3 (no PUs or dips)
23:01
Took like 5 tries before I could get the first 1 out. After that got it going again, although almost all singles, just 1 double.

Great workout, though I'm eager to give it a try as rx'd. No rings at my gym, you see.

BW: 185
Age: 38
120 pullups/120 dips: 17:25

Started to get dizzy watching that pullup bar swing in and out of focus so often. Showed up at work with crossed eyes and a dent in my chin.

More better faster

Second workout at Mike's Gym. Wound up snatching 82.5 kg, a pr. I think I weigh about 86 kg, so I'm that close to 1.0 BW snatch. Thanks to Coach B and the whole crew there - some impressive lifters. Wish I knew more about what the hell I'm doing.

age:17
BW:170

pull up (4x30)
dips (4x30)

time 20:40

3 Pull-Ups and 3 negative ring dips x 30 rounds

Time 39:05

Pretty aweful time, first time using rings and found them quite tiring. Pull-ups were not much of an issue!

120 Pullups and Dips
20:34

bwt ~113
30 pullups to sternum w/ 25#
30 ring dips to armpits w/ 25#
11:24

120 pull ups and 120 dips - 25 minutes

120 PU's
120 Dips

Done in sets of 10 each (Unfortunately for my time, I didn't think to do them in sets of 4!!)

17:20

120 pullups
120 dips

26:15

Can't do a muscleup yet. Subbed 60/60 false grip pullups and ring dips instead. Pitiful time - once it got over 30 minutes I stopped timing it.

8:29

Last time:
10 x 5 pull ups and dips
10 x 3 ring pull ups & ring dips
10 x 2 jumping muscle ups in 33:00
this time:
10x5 ring pull ups and dips
10x 5 pull ups and dips
10 x 5 modified pull ups and dips in 33:10
Got first muscle up prior to beginning workout- been crossfiting about a year and 2 months- feels pretty awesome!
Godfrey 26:11 jumping pull ups 130 modified 20
bar dips 20 bench dips 130

30 rounds of:
4 jumping pull ups, 4 standard dips

total of 120 of each

Time - 27:00

No training for me today, other than power-yoga and skill training and some deep ring-dips.
Have fun, Johan

060924

no jumping pull-ups (lots of negatives though)
all bar dips

24:09

061114

at home - pull-ups and dips

19:46

15:24 as Rx'd.
First attempt at 30 muscle-ups for time.

bw 160 age 16

120 pullups(underhand grop)
120 ring dips

total time 25:51

did sets of 10 for each and all were unbroken till i got to 100.(pullups kipping) for some reason it took me at least 3 tries to do my last dip

18:36 24 sets of 5 almost 2 min longer than last time, felt really tired lately, maybe is time to relax

165
9:57 (8,2,1x18,2)

No rings for muscleups and no place for dips so...
4 pullups/4 pushups x30
22:09
BW 192 lbs

How nice... a workout that those of us with torn hamstrings can actually do. 21:57. Can't wait to regain feeling in my toes!

1st wod in 3 weeks... i hate starting over!!

120/120 gravitron assisted

10 sets of 12

pu assist: 20/16/16/16/18/20x5
dips: all at 12

20:55

cfwu x3(-dips & pullup's)
NOT as rx'd
(5 pullup's/5 ring dips) x 12sets
20:54

Our rings have arrived:-)
Didn't have anywhere high enough to hang them today to try MU:-(

did 120 kipping pu & 30 ring dips

Matt - 16:06
Garry - same time

did the session alternating on the dips hence the same time.

No rings

CFWU x 3 (minimal dips/pullups)

145bw

120 pullups
120 dips
33 min.
used jump stretch band for the last 23 pullups

did 5 pull-ups and 5 bench dips with a 45#
for aprox 35-40 min
then a few tire flips and drags