Subs for muscle-ups?

oh this is going to be fun, got a new lifting partner today, poor guy.

3-4 Pullups/Dips per muscle-up is the most used sub. for example 12 muscle-ups = 36 pullups and 36 dips, or 48 of each.

Nevermind, found it. Pull-ups or dips.

I just made rings today. I was hoping I'd get to try them out.

Nice presses Kelly!!!

what would be a sub for the back extensions?

Is there an exchange rate for muscle ups on a chin-up bar and ring muscle ups? is it just 1:1? I don't have rings...

Before we get into the colossal subbing debate again.......
I say just read the FAQ and choose one option that you can do, be it 3, 4, or a minute of pullups and dips.
For me 3 pullups/3dips done explosively and with full ROM is plenty.
153 on the sotts press?! Sick!

Can't do a muscle up yet but want to. Anybody know a good training technique for learning how to do a muscle up?

This will be a big challenge for me. I have never done 36 MU's in one session before. Previous max is about 28.

Throw in the running and back extensions and it will push me to the limit, however I think I can do it.

FRMR Destroyer CO-
I don't know what to tell you Boss. You should have stayed on Falcon. We did it in 27:52. We miss you on the roof Sir. My advice is to find someone there that is going to push you like we did. Stay with it though, be the crossfit!
-Doc-

I was thinking about the subbing debate today and I had this idea - which may satisfy both sides.

12 muscle-ups = 12 minutes of pull-ups and dips = 48 pull-ups + 48 dips

My reasoning is that 48 pull-ups and 48 dips will probably take 12 minutes to complete (on average per round for those of us who cannot do a muscle-up and/or who do not have access to rings).

I am not saying either option is better than the other, just that they might be equivalent.

Great video!! I can't even imagine having that kind of strength. I feel as if I need a chiropractor after watching.

Skipped today's workout. Lifts still escape me.

Looking forward to this one though. I'm going to do this one after work. I do much better in the afternoons....morning times are never as good.

Well I have the eternal conundrum, I've been practicing the MU a great deal but I'm quite sure doing 36 in less than a half an hour won't be possible. Do I do this one as rx'ed no matter how long it takes or do I sub-in the 'jumping MUs' to make it a better met-con???

This might help on the muscle up some.

http://parkour.net/parkour/wiki/index.php?page=planche&back=basics

ah, an interesting conundrum Mr. Aucoin. I'd go the met con route and switch to jumping ones after you can no longer do the full deal.

Personally, I intend to do 36 pushups and 36 dips as subs for the muscle-ups...my pullups are horrendous, and this will give me some strength work and keep the metcom level up there...

Kelly what's with the clean grip sotts press? No wonder you're all wonky!

Helluva second effort on that final sott's press

i can't do a full muscle-up however i can do a jumping muscle-up. Are jumping muscle-ups acceptable?

Gaucoin,

I'm in the same boat, but every now and again I like completing the workouts regardless of time, just to say to myself I did it Rx'd.

This will be one of those.

K-star, you rock!

I cannot do a muscle up yet, but I'm close, thanks coach. I plan on doing my substitute which is pull-ups unassisted then jumping pullups then negative pull-ups and then dips until failure then on the gravitron until failure x 3 for this workout. I want a muscle up in 60 days.

Take care, Train Hard,

Billy

David R. from comment #17,
That video is excellent. That is what I want to do at the gym in 60 days. That rocks. Thank you for the video.

Billy

Ya, what he said,

I just saw the Sotts video. Military presses from a squat position, that's sick. I have definately found that right crowd to hang out with.

Billy

Major cudos to the guy in the video.

Yo Kelly,

You are my idol.
Great Coaching at the Oly cert man. Stay Cool
"225 is the new 135"

Thats Sotts press video looks terrible on your shoulders. I would never do a "Sott Press" ever.

Sott Press = Great way to INJURE yourself

Anyone know what brand those lifting shoes are/where I can get a pair?

#31: they look like Do-Wins and you can get them from VS Athletics.

#30: the Sotts Press is great for shoulder flexibility if you can resist the urge to use too much weight. Why are you scared of it?

Kelly, Great work on the Sott Press. Thanks for all your help and knowledge at the Oly lift cert. It was my second time through and I came away with so much more understanding of the lifts. Looking forward to the next one. I highly recommend doing this cert. multiple times. Yeah Burpees!

#16 Gaucoin -- you are heavily constipated. looking at your times, you could do 36 muscle-ups with one arm. quit trolling ;-)

Posted tis for Wed, but I wanted to make sure you got the thanks coach;

Been doing this consistently for over two months now, and nothing makes me love Xfit more than the silent envy of the dude on the bicep curl machine watching me do max clean and jerks. Their is an inherent satisfaction derived from pushing your limits every single workout, and the jacked up feeling I bring home from the gym. The daily variety has made it fun to work out again and one of the highlights of my day is checking to see what tomorrow's workout(physical punishment)is going to be. Thanks coach, and thanks to all of the other contributors who make this site/service possible!

Been crossfitting in Laos about 9 months now with great results and a lot of "I get tired just watching you" comments. In Bangkok this weekend. Anyone know of a decent gym?

Nick

#36 - i worked out a few times at a decent gym in bangkok a few times, trying to find name for you. it was co-located with a muay thai academy, went in there a few times as well, realized quickly hadnt been training nearly as hard at that as i should have, some skinny dude put a hurtin on me haha. will have gyms name by days end.

Awesome video!!! I hope we get more of these. I set a new PR for cleans:
1x150lbs, which is body weight! woo hoo, previous record was 135 ;)

Been doing crossfit for 3.5 months, zone for a week
This stuff works.

James

3 rounds:
36 pull ups / 36 ring dips
50 superman
400 meter run
25:25
Have a good day.

Surgical Strike- Thanks dude, look forward to getting that name. I trained muay thai in NY for about 6 months, then in thailand at the Fairtex academy for 10 days. Toughest 10 days of my life.

CFWU (12), WOD subd 3:1 pullups/dips for MUs, 45lb goodmornos for back extensions....25m50s...handstand practice, handstand development video posted recently has helped...

Kelly,

I don't know you, but your performance in the Sotts press video is top notch. And was a blast to watch.

It got me so "pumped-up" that I'm going to see how much (or how little) I can actually do today at our gym.

Thanks

I'm heading away for Easter. I might take my rings with me and attempt that elusive muscle up.

Happy Easter everyone!

DOC,
I had added 100 dips to that workout for the 42 minutes! Yes my hands are feeling it. I'm still at Stryker so no lift partner. Easy workout tonight though! I'm not so worried about time.
Has your flock grown and the XO started up again?

About 18:30 min.

Time to crack out my new rings! Just a shame that I still have hamburger hands from Angie.(Superglue and receiver gloves got me through.)

Since I can't do a real muscle up yet, I jumped with the rings around my hair line, then brushing the top of my head. Very, very wussly, but I want to learn the move and there was no way I was subbing in a whole bunch of pullups with my hands already ripped up. Next time I'll put the rings up an inch.

33:03 as Rx'd

18:47
3 rounds
400m
36 pullups
36 dips
30 back extensions

BW: 168
Did 400's on treadmill @ 3% incline
1st 2 400's @ 10mph
last 400 @ 9mph
Everything as Rx'd
Time: 15:15

ok this is the first work out from the xfit thing that i've done and holy moly it was hard. about 2 mounths ago i was right into my athletics (got to australian champs for 800m) and since then i have been doing basic body weight training and a little bit of plyometrics and running. this is what i did for this work out and my time

36 pushups, 36 lat pulls with 10kg weight, 30 goodmornings, 36 dips and 10 berpies. all this 3 times but on the last set of dips i couldn't do any (dam i was stuffed) and i did it in 31mins 33seconds

CFWU x 3 (-pu's and dips, + push ups)

20 minutes

First time trying mu's, so I subbed in jumping mu's since all that I have is an awkward Golds Gym pu bar/dip combonation stand. The bar was about 2 feet above my head. Last six mu's I subbed 3 pus/dips per mu.

No track, so just jumped rope for 150 high knees

38/M/185

Subbing 3 pull-ups, 3 dips for each muscle up, the rest as Rx'd:
25:15

Tough on the hands, all those dips.

More better faster

2nd week. These are tough workouts.

3 rounds
36 pullups
36 dips
30 back ext
400m run on treadmill

45minutes.

Took a long time to get the pullups and dips completed. Looking forward to the day to be able to complete in under 30 minutes.

42yom 165

sub'd 4pu/4dips for 1 mu. the resst as rx'd.

33:20

23/m/170#

26:39

Subbed 3 pullups/dips for each muscle up.

CFWU X 3

WOD
36 PU
36 dips
30 Back extensions
400 Meter Run

21:30

sub'd 12 jumping bar muscle-ups in the squat cage - for 12 MUs.

18:57

Jumpng Bar MUs took about 3min per rnd
back extentions on the roman chair
runs 11,10,10 mph on tm.

I got plenty of the "what's he doing now..." looks.

did it with a partner this morning sub pullups and dips for MU 35 min

HOWDY,
Yesterday's Work
{Squat 65kgX20, 110kgX10, 140kgX5 (W/belt); Press 30kgX20, 50kgX10, 62kgX5; DL 130kgX10, 182.5kgX5 (Hook grip)}. In pounds, my total at 5'S is ~845#'s. I felt spry following the workout.
BDW. 84.4KGS...

Hey guys

I'm new to this and keep seeing "met con" and "rx'd" - what do these abbreviations mean?

Thanks!

CFWUx3 (-pull-ups/dips)

14:45 (did jumping muscle-ups)

Jaime #58,

Met Con means Metabolic Conditioning. I recommend searching the forums on it. There's been some recent discussion of it.

rx is just shorthand for a medical prescription so it basically means 'as prescribed.'

29:00

low (face-level) jumping MU's (new holes in my wrists yay), 25 d-unders subbed for 400m

14:55

subbed 3/3 for muscle ups

19:15

3/3
30 Rx'd
Row

Jay

19:00

16:03

3 rounds of: 10 MUs; 30 superman; 400m

Muscleups all singles

3 rounds
36 pullups
36 dips
30 Back Ext
400M run

Kate 30:52
John 26:47

27 yo, 5'11", 179 lbs

Still sucking at pullups/dips. Using a 3/3 substitution for each muscle up, only got this far in 26 minutes.

36/36 pullups/dips
30 back extensions
400m run
30 pullups/dips

Awesome job on the Sots Presses! I can barely do them with even a pair of 26# kbs....

10 minute snatch set - 75L/78R. Hand switch at 5 minutes. Chalk on fingers, heel of hands and thumbs. No chalk on bell. No deadhang reps, but my hands were close to cramping. Hand condition good. Feeling overall tired, probably from being ill and not sleeping well the past couple days.

15 minute break.

Finished with GS modified WOD, 3 rounds for time:
12 ring MUs
30 back extensions
40/40 52# single arm GS swings (better than two minutes for the 80 swings)

19:11

All MUs on every round started with arms completely locked out at bottom and hands turned out and away from body at the top. 10 non-stop MUs on the first attempt; everything after was done in sets of 3,2 or singles.

GS swings done to chest level with full follow through and solid leg lockout. Grip is now toast.

20 yom, 195 lbs
pulled alot of skin off my hands with bar muscleups.
25 minutes

24 jumping MU subbed for 12 MU
25 double unders subbed for 400m run

15:01

Thanks to crossfit, I recently outperformed my entire college (ex. phys.) class in an "anaerobic power lab".
Love the way this system trains for power, agility, stamina and general peak effectiveness.

To my dismay, I've been weakening my cardiorespiratory system with cigarettes and this is compromising my ability to keep up with the WODs! Somebody please punch me in the head!

Anyone recommend a good place to buy rings?

16:28 as rx'd

30 - 95 lb. BB snatches in 4:30 afterwards

34:45
Subbed jumping pullups/bench dips x4 for each M/U
treadmill 1% grade, 8mph
Upper body is exhausted from 4x100 workout completed yesterday.
QUESTION: Has any one had good results taking Creatine and doing Crossfit (performance-wise, that is. I don't care about "getting huge"). Any comments on mixing the 2?? Thanks a lot for any feedback on this.

modified WOD
3 rounds for time of
- 12 ring dips
- 30 back extensions
- 30 push ups
- 40 sumo deadlift high pulls w/ 45lbs

28:17

no running due to achilles injury
no pullups due to elbow soreness

Yea Kelly! Next time take your shirt off. Hope I see you soon. I better go ice, no just kidding...my swelling is gone!
danielle

when substituting muscle ups for push ups and dips, is it not recommended to do all the push ups first and then perform the dips? it might be a bit inconvenient to be running back and forth from the pull up bar to the dip station in a crowded gym.

Brand X pack modification
3 rnds of:
6 jumping MU
20 BE
400 m

12:26

This was my introduction to my new rings, and Im sore as h*ll from the past couple of days, so I took it easy. Still worked up a good sweat, though. Now if I can figure out why I got strap burns on both forearms...oh, wait, I forgot...I'm WEAK! :)

JeffT - motivate bro. Outstanding job.

As for the slow guy - 47:11, as rx'd.

I have two question I hope the good readers of this forum can help me with. I have researched the sight plenty and I love crossfit, let me just say that. I choose to do the 3 or 4 dips, pullups in substitution for a muscle up. These are my questions. 1# should I alternate and do 3 of each or should I do the 36 pullups followed by 36 dips? I feel like I should alternate. #2 Is there any other practice for muscleups expecially transition then using a false grip for my pullups and negative muscleups?

Woke up late. back was killing me from Angie, so I went to a sub:

row 500m
21,18,15 thrusters 40lb db
18 pull ups, 30 dips, 30 back extensions

Need to buy a chrono, but my 500m times were almost all 2:00 or under.

Is that a good time? What is a good 500m time?

23:43

Body, especially lats, is really sore still from Angie. Working at about 70%, Need to let my blisters heal too

21 pullups
21 pushups, chest to floor
30 Oly bar good mornings
400m run

x 3 rounds

22:54

Impressive video. Will definitaly work on those today.

This site is free and I'm not complaining.
One question for the moderator.
I rarely post but tried to this morning because I wanted some feedback on some CF related issues.
The post was blocked and I was wondering why.
I have attended a CF seminar and my overall experiance with crossfit has been highly positive, thats what leaves me scratching my head.
Any response would be appreciated.

I am surprised no person has commented on this guys sots press. It is truly a manmaker. I dare anyone to do 5 reps on the sots press with 2 15lb dumbells, let alone a barbell.

Subbed MU with pull ups and dips

27:54

I would like to set some goals for myself but I am having trouble putting a date on them I was wondering if anyone can help me in this area. I started crossfit about 1 month ago and I weighed 270. I am 6'3" and I am 36 years old. When I started I could not do a single pull-up or chin-up. I can now do two chin-ups. When should I set my goal for doing 20? When should I set my goal for doing 1 muscle-up? I am looking for input for bigger crossfitters that started and reached their goal in so many months. I need some light at the end of the tunnell for motivation in other words. Right now watching some of these videos it's hard to picture me being able to do a muscle-up even though I know it will eventually come.

Thank you for any help you can give

35yom/152lbs

CFWUx2 (Pullups and dips reps of 5)

Broken reps
Subbed 36pullups/36dips for muscle-ups
Back extensions as Rx'd
400m run 0.25miles on treadmill @ 10mph 1% incline.

Approx 40 minutes minus 4 to 8 minutes (time would have been faster if someone didn't hog the back extension bench during rounds 2 & 3)

CFWU x 3 (including pullups, mistake)

36 PU, broken
36 dips, broken
30 back extensions
.25 mile treadmill (7 mph)

29:21

#87 20yr
You clearly have plenty of heart so keep truckin'.
Just think about the gains you've made in one month and realize that they will snowball like crazy as you become leaner and stronger.
Remember to pace yourself so that you dont get burnt out or injured, it will come in time.

CrossFit Edmonton

Auty Brooks

24yo/185 lbs

WOD 12 mu's
30- 45 lbs Good mornings
400 m Run
Subbed good mornings for back extentions because of injury.

Time: 18:16

30:10
3 rounds of:
36 lat pulldowns
36 dips
30 back ext
1 mi bike

CrossFit Edmonton

Chad Williams

WOD as Rx'd (did last two MU's as pulls and dips because of massive blisters. Grrrrr.)

Time: 18:45

38minutes. pull-up/dip sub, 1/3rd mile sub. my pull-ups are still attrocious.

15 jumping mu's
30 back exts (unbroken)
400m runs @ 9.0
3 rds = 24:24

WU
MU PU and dips
WOD
20:03
partitioned MU after 5
partioned BE 15/15

Had to sub jumping MU for MU by using top bar from son's swingset. About 1' above my head. The rest as RX'd for a time of 14:13. Trained at karate club before workout. Rings are on my shopping list!

13:50 with Bar MU's 9/3,6/6,6/4/2
Runs slightly longer than 400m

29:15

as rx'd 40min
Muscle ups slowed me down, getting sets of 4, but rest in between killed time. worked all the way up and down, no jump offs

K- 37 YOF
WOD- with subs-
3 rounds for time-
36 jumping pullups
40 jumping dips
30 BE (ROM was a bit limited today)
run 400 m on Eliptical
Time- 42:40

Time includes running up 25 m hill and back down for pullups and dips to E machine and BE anchor.

N- 14 YOF
WOD with subs-
2 rounds for time-
36 jumping pullups
36 jumping dips
30 Good mornings
run 600 m
Last round was half pullups, dips, Good Mornings and ran 450 m
Time- 42:24

N's arms were still smoked after Angie yesterday. We also remembered the milage wrong (again!) for her runs and she realized it halfway through the third round.

Thanks Coach!

Kate

I love the shirt-
It's ok to cry, just don't be a baby!

Kate

Yeah, ok, I got the verbage on the shirt back slightly off, oh well...still love it!

Kate

3 Rounds:

30 Pull-Ups
30 Dips
30 Weighted Back Extensions on machine (235 lbs)
400 m run

2nd and 3rd rounds of Pull-Ups/Dips were weight assisted

28:38

Also, is this pretty much all people are doing for their weekly workouts or are you also doing a chest routine, back routine etc..?

33:31

400s took forever. No, it was actually the 36 single rep MUs that took all the time. No chance of linking any after Angie.

Doing a clean max today. Is the word straps total blasphemy with this program?

The Noobie Files:
Sotts Presses are rad!

OK the horrible truth: 35 yom, 5'10", 215

24 jumping pu's
24 assisted dips
30 back extensions
.25 mile on treadmill
all x3
19:45

Hey guys. Was wondering if you could take a look at my brother's and my form on the clean and jerk from the other day. It was the first time for either of us to do the lift.

Me: http://www.youtube.com/watch?v=75db-9zoDpE

My Bro: http://www.youtube.com/watch?v=VeV_vj7Wddc

30.05*

subbed 3pull-ups and 3 Dips for each rx'd MU. Got all the dips but had to resort to some jumping pull-ups toward the end of each round. Ran on treadmill with 2% incline.

CFWU X 3 @ 15 reps sit-ups, pull-ups, dips, squats, back ext.

3 rounds
48 pullups
48 dips
30 back extensions
400m run (except on last 2, rowed 500m b/c treadmills were busy)

43 minutes

Instead of the workout stating, "Three rounds for time," change to "Three rounds for fun, or Three rounds because I said so, or Three rounds for the h%#*-of-it." I am just joking!

On a serious note:
How do I motivate my wife to workout? I have tried so many different things. She was doing Xfit for awhile, but quit. Her feeling, for herself is: if I workout I am admitting I am fat. She might be 10-20 lbs overweight, but that is not the issue. I think she needs to exercise to be healthy in general. BTW, she is a Dr. so she knows the benefits of working out, too. Any suggestions??

Thanks,
Mark

#87 keep up the great work!! im 5'10 240lbs been doing xfit for some time now and what i can tell you is that you wont even notice how much stronger and faster you are getting till after a tough wod you look at your time and go WHAT THE F#$K!!! its one of the best feelings. my advice is keep up on the wod, get your form right then prepare to be amazed at the things you'll be able to do.
used the freedom trainer for the MU kept the wt at 270lb. kept everything else as rx. 11:38

Male
Age: 30
Bwt: 133

50 pull-ups
50 dips
30 back extensions
400 meter run
X 3

32:28

I was dying today...not getting enough sleep.

cfwux3
yesterday's wod completed today-
147,152,157,162,167,169.5f,169.5,172
5min rest
wod as rx'd - 20.48

Following Brand X puppy/buttercup scaling (50, female)
-- 9 pull-ups: subbed lying down, pull-up on barre
-- 9 bench dips
-- 10 back ext - stability ball
-- run .25 mile on treadmill
3x
15:00

26:28
3x pu/dips

39/195

sad, sad day....still hurting from making up Angie yesterday....could only muster

3 rounds...
12 pullups
12 dips
30 back extensions
20 box jumps

25mns

then....
made up yesterday's...

Clean & Jerk

115
125
135
145
150
155
160 (failed)

in a world of pain and have to make up last week's Filthy Fifties tomorrow....
ugh..

M/27/6'2"/150#

CFWUx3 minus pullups, dips and back extensions + double-unders (managed two at a time this time)

48 pullups (jumping after the first 12 or so)
48 dips
50 back extensions (misremembered the rx'tion)
400m row (running shoes got stolen)

x3 wall clock said 47 minutes - so slow! glad i finished though, was tempted to give up after 2 rounds. really need to work on my diet - not eating enough to keep up the energy for metcon workouts like this.

gonna go eat a chicken or two now.

2nd Week doing Crossfit

36 pull-ups, 36 Dips subbed for MU's
30 BE's
400m run
x3 (second and 3rd set up PU's 30 with a few jumped)

25mins of hell.

After Angie I didn't think I'd be doing another pullup for at least a week!

M/28/6'6"/290#

29:00

Subbed 4 jumping pullups and 4 negative dips for each MU.

20:43 as rx'd

39:27

Subbed 3PU/3Dips

SUB 1 muscle ups for 4 pulls and 4 dips
as rx'd
32 minutes
45 yr old and happy birthday to me

12:14 as rx'd
thanks to Denise for coaching at CrossFit Marina
pre-CFWUx1
post-ohs/hspu practice

36 jumping MUp's
Everything else as Rx'd
14:18

The CF PR Crew:

5 min jump rope
CFWU x3 -Pull ups and dips

Sub: 3PU/3Dips and runs on treadmills

Erika: 26:46 (assisted PU and Dips)
Ruben: 27:30
Rafael: 27:42
Carlos: a whoping 35 minutes and change!!!

23m/6'1"/200lb

PFT this morning. We'll call it a CFWU.
18 pu
100 sit ups
18:33 3 mile

this afternoon
Three rounds for time
400m
30 back extensions
36 pu (most of them jumping)
36 dips

22:03

I'm really hoping tomorrow is a rest day

what's up everybody... I haven't done the workout yet but I have a question regarding nutrition. no matter what I've been doing lately, I am ALWAYS hungry... I eat pretty good sized meals yet after 45 minutes or so, I continue to be VERY hungry... and im wondering if anyone may know why as I didn't used to be like this at all. ANY comments would be appreciated. Thanks

33/m/195

Three rounds for time
36 pull ups
36 dips
30 reverse hypers
400 m

10:26

42/m/172

3rds for time:
12 muscle ups
30 back ext
400m run

time: 21:24

did as many m/u as I could each round, then ass't m/u by pulling up, toeing off the floor as needed, and then pushing up out of the dip.
rd1 - 2 m/u + 10 ass't
rd2 - 3 m/u + 9 ass't
rd3 - 2 m/u + 10 ass't
would have done 4 pullup/4 dip, but did not have a lot of time today.

Great workout, Coach!

M/48/5'10"/171

3 rounds for time:
12 Muscle-ups - sub 48 pullups + 48 dips
30 Back Extensions
Run 400 Meters sub elliptical (3:44/3:45/3:40)

29:57

35 yoa/182

as rx 33:08 (good shoulder test and passed, ready for the 30 mu for time WOD)

30 yo male, 5'11' 195

Samson stretch, crunches, bw squats 3x10

x3 10 pu, 10 dips, .20 miles in treadmill

Had to jump for the last few pullups, the last couple were hopping off a bench. The first run was at 8 mph, the second two were at 10 mph.

F, 39, 143lbs
2nd WOD

Significant mods due to a) being a noob and b) equipment available.

1. Did 12 assisted pull-ups (palms facing in), 25kg assist, plus 12 dips (non-assisted).
I'm still a beginner so this was challenging enough, given that I did Angie yesterday rather than Monday.

2. Subbed 30 good mornings with a 10kg bar. Did these stood on the Reebok core trainer platform. Was a little too easy so will use a heavier bar next time and/or do them on a bosu ball.

3. The gym has new treadmills which are a pain in the backside - they take ages to get up to speed and it's hard to measure short distances on them, so just ran hard for two minutes.

Repeated 3 times - total 20 mins.

Warmed up and cooled down with 10 mins on the treadmill at 6mph.

Sub 18pu and 18 dips for the mups : 24min

#110 Mark

I understand your concern for your wife's general health, but I am completely confused by her stance. You said she is a Dr., by this do you mean medical doctor? "Working out" is not a necessity for health. However, being active certainly is. By applying the stress of activity to your body you gain many positive results. You cause your heart to work, and thus strengthen just like a deadlift strengthens your back and hip extensors and a pull strengthens your lats and rotator cuff. Being active increases your insulin sensitivity, reducing the "risk" for diabetes. Being active helps raise your HDL (good cholesterol) and lower your LDL (bad cholesterol). It also releases endorphins, your body's natural opiates that give you the "high" feeling after a good workout, run, walk, kayak adventure, raquetball game. I don't think crossfit is for everyone, as I don't believe everyone has the urge to become an explosive athlete with great endurance and body control. I do, however, feel that being active is an absolute necessity for a happy, productive life. If your wife does not enjoy crossfit, don't feel the need to force her into it, however, do pass on my urging for her to be active daily. "Life is balanced motion."

Subbed 3 x pullups and 3 x dips for MU. Everthing else as Rx'd.

31 min.

41yom / 151

CFWU x3 x12 (-PU,Dip,BE) Added Sotts Press while doing OHSQ 12# - Very cool

WOD
(12x(4pu/4dip), 30 BE, 400M Sprint on Treadmill) x3

Time: 27:31

Met another CF'er at the gym today. I thought I was the only one. Very nice to know someone else is going though the same pain. Go Get'em Barry...

Had to sub on todays' WoD because like an idiot I did "Filthy 50" yesterday after max C&J's to try and "catch up" on workouts. I guessed wrong.

For every round of 12 muscle-ups, I did 6 straight up and then 6 jumping. I thought that was a good trade-off of strength v. metcon, although arms are just cooked after Angie and then Filthy 50.

Rd 1 = 8:39
Rd 2 = 10:22
Rd 3 = 10:03
Total = 29:05.

blessed rest day tomorrow.

Yo Kelly! Nice meeting you at the airport on Sunday :)

When are we going to see some "225 is the new 135" apparel??

26yo/M/67kg

3 rounds;
12 muscle ups
30 GHD back extension
430m run

17.09

My previous PB for 30 muscle ups for time was 21.25. Did 36 plus a shedload of other stuff in way under that today! That's in 2 months of consistent training and strict zone.

Y'all are all MACHINES!!! I'm TRULY embarrassed to even post what I was able to accomplish at this point (only day 2 for me!) All I know is I'm DEFINITELY pushing myself to my limit! I LOVE the soreness I've had the past 2 days... Looking forward to getting better and stronger! I look forward to looking at the next WOD... Thank you all for the helpful comments!

#140
Kelley don't feel embarrassed, go ahead and post. What I've found is that even though my times don't even come close (I range around the 30-35 min mark when people are doing 15-20 min) it give me a number to look at and compare and just fuels my fire. I work harder now that others can see my numbers.

Did a quickie:

50 Squats
6 Muscle-ups
30 Squats
4 Muscle-ups
15 Squats
2 Muscle-ups

2:01 (everything unbroken)

Rested 5 mins and did. 40LH/40RH 1pood swings
BW 65kg

whoa... took a beating today
27:43 had to take a min. to put tape on wrists after ripping skin during first set of mu, whimped out of 30 deg. weather and ran at 2%incline on treadmill

subbed 36 dips/36 pullups per round and 500m row for the run. I can't run or jump at this time due to injury.
26:45

28/M/185

15:33

Subbed muscle-ups off the lip of my shed (6.5 ft), as hanging my rings outside, in the rain, seemed an unwise idea. I can't really count these as full MU's, though. Kept slipping, and could not lock out at the top for most.

For the life of me I've been trying and trying and trying to do muscle ups. I can do pull ups and dips on my rings no problem but when it comes to keeping the false grip... Does anyone have any pointers or progressions so I can do them sometime in the near future? Any help would be greatly appreciated.

Not the real WOD. Only did 30 supermans, 30 anchored situps and 400's, 3 rounds.

12:39

At Unidad Deportiva Sullivan, Ensenada, B.C.

25/M/200

sub'd 3 pullups/3 dips per MU
400s on treadmill @ 1.0 incline (10.5, 10.3, 10.3 mph, respectively)

25.20

hurt so good

#87 20yr

Have faith. It will come.

I have been crossfitting for one year. I weighed 240 when I started and couldn't do any pull ups. During Angie 2 days ago I had my first 20 rep set of PUs. And I have done 253 pullups in the last 48 hours. I never could have done that one year ago. My muscle up is close, I think one year with work can get you a muscle up.
By the way, I now weigh 210, and have added lots of muscle.

Although the MU is my white whale, I'm not too concerned because all of my WOD times get faster with each day.

Good luck and Welcome.

Well, that didn't go so well... I came out of the gate with the intent to do as many true MU's as possible and then only rely on jumping MU's when I was toasted and I only got 3 MUs done in the first 4+ minutes. I couldn't even do jumping MUs until I lowered the rings considerably so I'm very discouraged PLUS I'm concerned that I've hurt my left arm. Every missed MU felt like I was tearing something in my brachialis muscle. Anywho, I burned through the BEs and my runs were pretty fast with the tread no lower than 10mph.

Time-19:40 with only 3 MUs

Pre-Sotts Press (HARD!!) and Clean Pulls
Post- Pissing and moaning...

What's with some of the posts today? Someone said I'm constipated (#33)???

21.48 sec.
substituded the muscle-ups, did 10 pullups and 20 dips instead.

18/M/185

as rx'd

17:50

M/21/155

Subbed 36PU/36 Dips
The 2nd and 3rd set of PU were using 40lb weighted assist. My arms were still tired from Monday.
Everything else as rx'd

23 Minutes

33'08"
Subbed 4:1 pullups dips for muscle ups. Ouch.

Good intense WOD.
Subbed 36ring PUs & 36ring dips 1st rd
Did 36 bar PUs & 36 ring dips 2nd rd
Did 36 bar PUs & 36 bar dips 3rd rd.
First rd was real slow. Not good at ring work yet.
Did back ext on fitball. No GHD yet.
Ran on TM 2%.
32.19

M/23/150#

Skipped CFWU. 26:12, but this isn't really representative. I did the workout with a buddy, and we assisted each other through the transition in the muscle-ups. And the trainers at the gym kept coming to talk to us to recommend other exercises to do instead of muscle-ups, lol. :P (They were nice about it ... I'm not complaining.)

Thanks Coach, that workout was excellent. Definately reached failure today.

Me: 40yo/M/5'10"/190lbs

CFWU +HSPU 3 sets / 15 reps per set

sub for MU's 4 pullups & 4 dips (48 pullups & 48 Dips per set)

total time: 44:54

Yee Haa, I tried to meet pukie today but it was'nt in the cards. I was feeling great.

Have Fun, Train Hard,

Billy

subbed 30 good mornings w/1pd kbell, otherwise as rx'd
time: 20:20, first set of mu all in 3's, rest broken in sets of 3, 2, and a couple singles thrown in for good measure on last set, 4 were jumping m/u

16:20
muscle ups ended up giving a little push to get past the transition after 4 of them. The rings are SWEET!

Subbed 3/3 for mu's. Treadmill 400's.

20:57.

46/M/195
sub'd...run for 500m row
42 min

Great WOD. Think I made a mistake, sub'ed MU with PU+Dips. Tried to go really - really low on the dips, now my shoulders are sore as hell. Had to cancel the last 15 PUs and dips. Feels like my shoulders are still in he gym, getting punctured with hot nails.
I'll try to train the pain away tomorrow!

Greg rules.

44/175

5.....muscle ups.
I was hell bent on doing only muscle ups for todays WOD, no subs. After 10 minutes and only 5 MU's, frustration overran my intentions.

Still can't get the muscle up, but getting closer.

Subbed 2 ring pullups and 2 dips for muscle-up

400m on treadmill

26:57

3:1 subs and 45 degree back extensions
36:00

19:39
sub'd 36/36 for MU's
runs on treadmill @1%

160#/33yom

WU: (SS/10pullups/15burpees/15GHDsitups/5HSPUs)x3
WOD: 3rds not as rx'd (this looked easier on paper)
20 burpees
12 30# weighted DH pullups
12 40# weighted dips
30 back extensions
(26:33)

"get thee behind me burpees[sic]..."

25y.o. F
5'3"
115#

24:51
sub'd 36/36 for MUs
jumping pull-ups after the first 10 of the 2nd set due to ripped blister and those still kicked my ass

Had to do the WOD in a hotel gym in Seattle.

Sub'd 50lb wtd. bench dips
Sub'd heavy, strict pulldowns for pullups
Sub'd Good Mornings w/ a 25lb bar for back extensions
400m on treadmill

16:41

Worked on handstands after; much harder than it looks on your videos.

CFWU x3 + sum MU practice

WOD
:21::10 (48 PU's/Dips for 12 MU)

Did some MU's w/some guys just starting to CF. Decided to go w/PU's & Dips due to some elbow tenderness that usually shows up when doing MU's.

Good job A. Wilson getting your frist MU today!

Get some, Go again!

20/m/180

Subbed muscle ups with 4 pull ups and 4 dips
26:30
Accidently did 50 back extensions instead of 30. Lats still killing me from 'angie'. Ripped callus was of no help either. Regardless, I am smoked.

36 pull ups
36 dips
30 back ex
400 M.R
x3
18:26 felt sick all day and during

Thought i was in shape, but am officially NOT!

2nd Crossfit WOD....
ran 400 meters
18 mostly assisted pullups
18 dips
30 thrusters
(is that an ok sub?)
42:11
female/5'3/123/ 24

i'm really excited and also dreading following the wods. I wanted to puke!

#127 KHarts87
There is plenty of nutrition advice that could be given but I'll keep it to some basics. Hydration! I find that when I am dehydrated I feel hungrier. Be sure your meals have sufficient protein. And focus on complex carbs with fiber found in whole grains as well as fruits and vegetables. Lastly, try to have your meals every 3 hours. I don't know the exact details on this, but it is related to protein absorption and insulin level balance. This doesn't mean eating huge meals every 3 hours, but concentrate on spreading your calories throughout the day. Xfit itself recommends the zone diet so you can check out what that entails. Hope this helps. G'luck!

#172 - Kate,

30 thrusters are a good sub for anything!

Great Work!

What a dismal performance. Did 36/36 instead of MUs because I can do the MUs pretty quickly and I wanted to try something different. As a result, the WOD was a mess. Plus did it in the Columbus Circle Equinox, which is the second-biggest poseur gym I have been in (ahead of the Santa Monica Equinox but behind the Greenwich Ave Equinox), where there is extensive transfer time. Time = high 20s. I will leave it at that.

Tariq

Subbed 3x pullups, 3x dips for muscle ups.

24:31

Sub'd like hell (sore elbow still; icing doesn't seem to help, though I did 30 pullups today as part of the warmup and it felt better than it has the past week or so)

So:

400m runs
30 back extensions
15 back squats @135#

No time, stopwatch crapped out

oh, and: 30 dips

3rds for time:
36 Pull-ups
36 Dips
50 back ext - got the number wrong
400m run

time: 28:17

Sub: 8 x (3xpu, 3xdip), 20 back ext.
Still feeling Angie from 2 days ago
rd 1&2: jumping pu, rd 3: gravitron, -130#
dips were easy at -130, should have used more weight
24:10

36 pull-ups
36 dips
30 back extensions
400 m run
21:33

M/28/218#

Subbed 3:1 pull ups/dips for MU (split 12/12 pull ups/dips x 3)

Otherwise as Rx'ed 29:00

Miss Angie destroyed me on Monday and my time suffered today because of her.

subbed 4/4 for the MU's, rest as rx'd.

27:30, done in a Globo Gym. Can't wait to get home.

Just ordered Rings from Jon, got to learn how to do MU's.

Jay

Did the "puppy" version. I'm gradually coming back due to I spent the past 4 weeks doing nothing but swimming, so I have definitely lost performce like crazy.

3 rounds for time of:
3 jumping muscle ups
10 back extensions
400m run
Time: 11:17

39/m/180
Subbed 3 pull ups/3dips for each muscle up.
Most of the pullups were jumping.
46:30
2nd week of trying to keep up, first posted time. Really enjoying it and thanks.

24:30, had to sub good mornings. 3 pullups/dips per muscle up as usual.

23:20 as rx'd

36 gravitron pullups x3
36 dips x3
400 meters x3

36:58

oh, also sub'ed 30 good mornings for back extensions

sub 36/36 for muscle ups

30:47

28yo M 170lb 5’10”
CFWU x 3, 5 back extensions, 5 pull ups, 5 ring dips, 10 pvc shoulder stretches, 5 Sotts press with pvc on bottom of each 10th overhead squat per round.

Three rounds for time:
12 Muscle-ups: 3,2,2,1,1,1,1,1 – 1,1,1,1,1,1,1,1,1,1,1,1 – 1,1,1,1,1,1,1,1,1,1,1,1
30 Back extensions: 30 – 15,15 - 30
Run 400 meters: 1 – 1 – 1
Time: 1:07:03
Foam-roller cool down.

24:55

male 16yrs.
178 6'1"

17:40 as rx'd

BW 58kg

48 JPUs
48 dips
30 BEs (except for last round, 10kg GMs)
run 400m

about 40mins, still feeling the effects of angie, tabata fgb, filthy 50, 5km etc..

have no exact time because my analog watch is missing and my mobile's stopwatch passed out :( need to get one of those timex ironman watches

M/30/191

Warmup: run .5 mi
2x10 45#OHS and burpees

WOD:
subbed bar MU jumping assist off a bench
forgot to press stop, d'oh

Bwt: 132

as rx'd:

12:09

Swam 3K and was sore as heck from yesterdays "angie" so i'll be doing todays WOD tomorrow.

ratt

week 4 (1/2 week)

subbed 18 pull ups and dips for muscle ups
15 back extentions
200 m run on treadmill

18:11

had to walk between back extentions and treadmill. still taking too much time between rounds. last six pull ups of third round were jumping.

14:04

could not get a treadmill, and it was raining here. Instead, biked .5 mi for first two, ran a mile on the treadmill for the last.

did all sets of muscle ups and back extensions.

32 mins

Modified CFWU x 3
10 x air squat
6 x 45# ohs
25, 9, 3 x handstand hold (sec)

Three rounds for time:
12 Modified Muscle-ups*
30 Back extensions
Run 400 meters

Total time = 24:19

* Rings, sitting position w/ feet in front on 8" platform. Pull like the dickens, use legs to assist transition, finish the dip w/ feet still in contact w/ platform. Do a muscle-up negative, rinse, repeat.

28/F/105#

2 mile interval running warm-up

36 dips (25# assist on rounds 1,2, no assist 1/2 ROM round 3)/36 pull-ups (kipping)
30 back extension
400m run

time: 25:50

someone hopped on the assisted dip machine right before round 3 so i had to try dips unassisted and could only get 1/2 ROM. the pull-up station is too far away from the dip station so had to do 36 dips then 36 pull-ups for the last round instead of 3/3x12.

my shoulders and chest are feeling it...

28 yom 160#
27:41

sub 3PU/3Dips for MU
30 BE
400 MR

feel like a big wuss. My wife is still just completeing WOD but not timing herself. She is My hero.

32yo/6'/170lbs

subd 4 pu/2 ring dips per muscle up (48/24)
30 back ext.
400 m run

3 rounds in 25:09

age 40
bwt 210#
time 26:15
subbed dips/pullups x 3 (36 per round of each)for muscle-ups.
subbed goodmornings with 45# bar for back extensions
400 meter runs on road

BW 168

15:50

Done outside. Sub jumpstretch band goodmornings for back extensions.

CFWU x3 (-pull ups, dips, subbed some of burgenger WU in there)

first round did supermans
36 pull ups / 36 dips- both asst

Time: 24:33

Should have run harder. Pull ups were going well for awhile, now feel really rough.
Erin

Sub'd 3xpu/dips for the mu's
approx. 31 min (forgot to start watch until after 1st round)
finished at 91% max heart rate after the last 400

28/M/195

as rx'd 22:00.

32/f/110
25:50

Subs: Jumping Pu/row

bw: 185

Subbed everything! 3x pullups, 1x ring dips; 45# good mornings; 400m row

20:00

Did the c&j from yesterday for the first time ever. Did 20lbs better than the power cleans a few days ago, 153lbs!

I love this stuff!

25/F/135
First round on my own with PU&Dips
Second and Third rounds were assisted

36 PU
36 Dips
30 Back Extensions
400 meter @ 9mph

40:21

35/M/205
17:10:87

33/F/140
37:01:00

36 Kipping pull ups
36 Bench dips
30 Back Extensions
400 meter run
3 rounds

24:09

This was my first WOD with muscle-ups, and even though I am sure my form was off they kicked my ass. I had to scale down and sub jumping musclesu-ups to make sure I got through the workout.

warm-up
3 rounds
10 ball crunches
10 pushups
20 jumping jacks
10 BW squats

3 rounds for 16:10:39

6 jumping muscle ups
30 Good mornings (bar for 1st round and half of 2nd then BW)
400 m run

I need to learn how to do the MUs correctly and then see how long it takes

21yom 167lb

subbed
12 pullups (8 on the gravitron for second half)
12 dips
2:30 on the elliptical for round 3

20:30

then clean & jerk

95x3
115x3
135x1
155x0
135x1
135x1
135x1
115x3

178/34
35:24 sub the MU for 4 PUs and 4 dips

bwt:147
cfwux3

3 rounds:
4 bar-muscle-ups, 8 jumping bar-muscle-ups
500m row

~13:30 minutes

26yom 208lbs

subbed 36 pu's and 36 dips for mu's

last 12 pullups on third round were UGLY.

29 minutes

cfwux3 (-pullups/dips)

subbed 36 pullups/36 dips (3x3)for mu's
rd 1 - 11:45
rd 2 - 26:02
(thought of quitting there,reminded self that tomorrows a rest day... ground-out last set)
rd 3 - 41:26
brutal w/o

Has anyone ever pushed it to far. I did my pu and dips (3x3) as I don't have rings yet, back ext., and 400. I got done with the last set of back ext. ready to run my last 400 (21 something to this point) and realized I couldn't see out of my left eye and was see spots in my right. It sort of scared me that I might be having a stroke or something. I am in pretty good condition and just had a total physical to include stress test and echo.gram all good. Just wondering how hard are you to really push it.

55 y.o. 5'10 152lb

I can't do a muscle up, so subbed (3 pullups + 3 dips)/muscle up. otherwise as Rx'd 25:24.

bw: 205 age: 37 warm up: 15 min of rowing.

25:37

Hi everyone. Took my rings to Lafortune Park today, threw them over a tree branch and finally got my first muscle-up... (BW 225 lbs) I ended up doing 10 more after that (singles)- then my arms fell off. Figured out, it's all about the "kip". After crossfitting for nine months and watching everyone and their mother be able to do them but me, I can't explain the joy and satisfaction! Thanks for everything Coach, see you in May!

Body is broken down pretty bad today. Was very close to bailing on the gym today, but I went and kinda half-assed it.

3 Rounds:

Alt. 25# pullup/ 2 regular pullups (wide grips)
Alt. 25# pullup/ 3 regular pullups (close grips)
Alt. 25# pullup/ 2 regular pullups (under close grip)
20 dips
1:45 1/4 mile

27:50

3 rounds:
12 Jumping Muscle-ups
30 back extensions
run 400m

M/6'2"/198lbs/29yo

sub'd good mornings for back ext.
small Iron Woody band for assist on MUs

26:05

195#
26yom
5'10"

Subs: Jumping muscle-ups, rings eye level; Back extensions done on dip bars (had to get creative).

3 Rounds:

30 Back Extensions
24 Jumping Muscle-ups
400 Meter Run

Time:16:51

Run only: 12 x 400m w/1:30 RIs. Fastest: 1:41. Slowest: 2:03.

M 26yrs 6 3 220#

13:55-- no rings, can't do dips ever since collar bone was broken. Did 12 pulls then 20 pushups to sub.

34 minutes. Substituted with pull ups and dips for muscle ups and ran on the treadmil. Took extra time going back and forth between equipment.

LOL- I might think of getting my eyes checked. I did 50 back ex, not 30.
Erin

Still hurting bad from Angie. Can't straighten my right arm. Subbed 3/3 for MU.

Steve
Half bodyweight on grav for pulls and dips.
19:30

Sarah
Third bodyweight on grav for pulls and dips.
34:42

34/f/156

modified:
x2
subbed 3 pullup/3 dips on gravitron 125# for MU

19:49

Great presses Kelly! A display of great functional strength. All the videos have been a very big help, Thanks Tony and all the amazing CF athletes! Felt good today, despite the shoulders still being sore from the weekend, Thanks Coach B.!
warm-up, OVHS, samson stretch, planche holds, 4 rounds tabata squats.
WOD as rx'd
35:34, PR with the muscle ups, before today the most I did was 12 broken up. The videos really help with technique.

17:01

hopping muscle ups to work on that transition (soon very soon)

17:08

Still doing muscle ups from sitting position. Almost got it.

Coach, Is it Ok to use this forum to tell people the name of the gym where I workout and the time of the day that I workout and my e-mail address in order to find a training partner?

Billy

subbed ring pull-up/jump thru transition/ring dip for muscle ups

16 min.

uninspired today.

Wow, first day with CrossFit for me. Not terrific results, but I'm not discouraged.

35/M/168

subbed 36 pull-ups/36 dips for muscle ups
30 back extensions
run 400 meters

only x2 :(
approximately 25 min.

I'm no stranger to pushing myself, and that was honestly all I had in me. I'm disappointed in my results, but not in myself. I gave it all I had and then some. Pushed myself way harder than I have in a long time. I'll get there after a little conditioning.

Amazed!
2nd day of Crossfit workout for me. I thought it would be easy, but I was extremely humiliated by this workout.
26/m/190lbs
1st circuit
36pu/36dips/30be/400m
36pu/36dips/30be/400m
36pu/7 dips/30be/400m
50 min.
I couldn't finish the last set of dips. I had nothing left. I agree with Theo, I also gave it my all and pushed myself farther than I normally do. I loved the fact that I wanted to get a good time (i know 50min is poor) and post it on this site. It is so motivational to me. Thank you all!

42 215 6'

sub 40 pull up and 50 pushup 'close grip' for mu-dips have brought back an old rotator cuff injury
30 be
400m on treadmill
x3
27:29
little over 2mo on cf, lost 5 lb in first 2 wk, now 'stuck' at 215 but 33 inch waist now 31 inches, and people at gym are starting to take my 'crazy' workouts a little more seriously. i used to 'body build', since this stuff my bench has gone up 20#, curls and tricep exercises have gone up, and squats have skyrocketed-though still have trouble bottoming out and keeping heels on ground. although, for 20 years i have accepted unflexable joints, now i concentrate on going lower each time and do see a difference in depth, balance, etc. i can't believe how hard it is to convince others to take an interest in cf.

#223, dax

you went a little too far, probably just oxyg. deprived event, but temp loss of vision is not worth pushing limits over

I'm posting yesterday's and today's WOD

36/m/175/5'4"

clean and jerk 1-1-1-1-1-1-1
111;116;121;126;131;136;141

today's WOD:
I subbed 1/4 mi run on treadmill and 2 pull-ups and dips per muscle up.

3 rds for time of 17:44

Subbed 48 dips and 48 pullups each round. 40:01. Last round felt the best for Back Extensions and running.

as rx'd 24:18

3 rounds
50 pullups/50 bench dips (subbed for muscle-ups)
30 back extensions
rowed 500 meters
(39:16)

I am still oh so very sore from Angie; yesterdays clean and jerks continued the assault on my pecs and legs.

WU - 3 x CFWU

Workout - Subbed for MU's
36 Gravitron Chins
36 Gravitron Dips
30 Back Extensions
400 meter run

23:27

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd
20:50

still sore from "Angie", but NO excuses...not a real strong effort...will improve!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

18:30

sub'd gm's for be's...8 mu's in a row to start (pr)

28/F/150#ish, 2nd week CF, cranky forearms

I based my workout on the Brand X puppy modification. Subbed supermans for back extensions, box jumps on a step with 4 risers for running.

CFWU x 2, subbed dog series for pushups and chins

Chins - 4 regular (R), 5 negative (N) / 3 R, 1 R, 5 N / 2 R, 1 N
Bench dips off the box jump step with feet on floor - 9 / 9 / 15 (easy peasy)
Supermans - 20 / 20 / 20
Box jumps - 30 / 20,10 / 10,10,10

25:00

I stopped chinning in the third set because I was near eccentric failure. Forearms were less grumpy than usual.

Afterward, light forearm work and broomstick shoulder dislocation stretching.

I was able to work hard today without very much of the bad sort of pain. That made me happy.

54:45

36/36/36 PU
30 Sit Ups/30 Good mornings/30 Sit Ups
1600 meter run/1600 meter run/3200 meter run

Was outside doing runs for an upcoming 5K.

Jumping bar (5') MUps
30 back ext. w/abmat
400M Run
all x 3

12:30

need to practice MUps with help from spotter>

Like most, still sore here from Angie.

Subbed pull-ups and dips for MU's
Subbed skipping for 400m
pu/d 30
back 30
skip 2min
3rds
32min

right shoulder still busted up. wish i could've done the mu's on my new rings.

3 rounds
12 150# dead lift
30 be
400m run

it went really fast...faster than 12 minutes for sure but not certain.

@Brand X

7 rounds
250m row
12 burpees
12 pull ups

35:00 flat

Did 84 pull ups with what was left of my hand from Angie on Monday. Also this made holding the rowing handles suck.

30/M/200

Bike to gym

CFWU x 3

3 rounds

36 pullups
48 dips
30 back extensions
0.25 miles on the treadmill

28:36

Pull-ups are my bane. Still taking forever

35 yom
207#
5'8"

Crossfitting for 5 weeks now. First major WOD sub.

4.5 km run (22:30)
then started this right after.
20 sets of
5 pullups
5 dips
5 45lb bar deadlifts

Total time: 49:48

Still felt like I was hitting what needed to be. But I realize doing 36 pullups straight before going to the next exercise is better. I'm just not there yet. All 100 of my pullups were good form and not kipped so...

#223 Dax--

I have a feeling it was probably a combo of oxygen depro and head rush when your head was inverted on the back extensions. About two years ago I flat passed out in the gym after fast, weighted back extensions. I was out of air and the blood was rushing to my melon. When I stood back up to walk to my next station I got very light-headed and disoriented. I layed down right away but I still lost it for an instant. Scared me a bit too. I don't know if it was the same for you but I thought it would be worth letting you know I had a somewhat similar experience.

18:02
jumping M/U sub'd row for run

Female
BWT:170
29:17:69

17.46
as Rxed
Muscles Ups (PB 5 in a row)
Back Extensions on Ab Mat
400m Run outdoors

sub 3 each ring dip/pull up x 5sets per round
18 min

On the road workout: 4 rounds of 25 burpees, 25 situps in 12:57. A new PR. My best time previously was 15 and change.

M 50 69 177 CFT 715
Down 3 lbs in BW, one week into liver flush
W/U 500m C2 4:18
"Quarters"
25 J P/U
25 J dips
25 BE
.25 mi
Time 19:15
Thanks Coach

18:15

12 Pull-ups / 12 Dips
30 Back extensions
Run 400 meters

That was three rounds, btw. Guess I should have done four (quarters...get it, Mary?).

M, 41 years
6', 190 lbs.
3 rounds subbed 500 meter rows for the run:
Time = 22:52

1. 8 mu's, 4 mu's, 30 back extension, 500 meter row.
2. 6 mu's, 4 mu,s 2 mu's, 30 back extension, 500 meter row.
3. 4 mu's,4 mu's 4mu's, 30 back extension, 500 meter row.

BW 208.8

Sub'd pullups and dips - 36 each

24:54

146lbs/30yoa

12 Muscle-ups (subbed 3 pull-ups/3 dips x 12)
30 back ext.
400m run (splits- 1:30, 1:29, 1:26)

3 rounds

Time: 25:08

probably could've ran faster

I just discovered CrossFit a week ago. I thought I was in pretty decent shape but I was mistaken. I have been working out at a local gym for several years but I wanted something more than my routine workout could offer. Needless to say the last few WOD have given me what I was looking for.

sub'd 4 pull-ups and 4 dips for 1 muscle up

34:46

19:35 as rx'd.....

55/171

Jen: Sub 3x Jumping Pullups & Bench Dips 19:48
Paul: Sub Assisted MU 23:01
Andy: Rx 16:47
Jaimie & Damon: Sub 1x Assisted PU & Bench Dips Not Timed

29M/175

Week 2 of crossfit

sub'd 3 pull-ups and 3 dips for MU.

29.46

I do not rx going to a poorly-laid out gym crowded with guys wearing jeans and italian shirts occupying (but not using) equipment.

Or maybe that's a lame excuse.

36 pull-ups/dips per round (assisted)
23:52

21:30

*Sub jumping muscle ups (started with slight bend in elbow)

*8-9mph on treadmill

WOD: had to modify b/c of gym crowding. Subbed/scaled: 12 jumping muscle ups, 30 45# good mornings, 1:30 of fast jump rope

Time: 19:10

Then 5x:
5 wt'd pullups (50-50-40-40-40)
12 ring pushups

Sub'd 36/36 for MU's everything else as Rx'd
Mike: 23:45 box gyms suck, added 5 minutes waiting for people who are standing in the squat rack not sweating.
Erin: 30:33 plus 5 minutes of wait time

WOD as RX'd: 27:22

Age 34
BW 147#

As rx'd:

15:16

14:39

modified:
12 military push up's
12 lying pull up's off the beach hand rail!
30 back extensions on a bench (opt held my legs - that was tought!)
approx. 400 m run
x 3 rounds

BWT206/42/M

37:00
ASSISTED PU & DIPS SUB FOR MUSCLE UPS

Age: 41
BW: 166

CFWUx3 (minus back extensions)

As Rx'd (subbed 36 pullups/36 dips for 12 muscle-ups)

23:13

Did the 3 x pu/dip per MU sub
29:28 - kick in the nuts

first cf wod. subbed pu and dips for mu. aside from a brief conversation and a bit of a wait for the dip station, the pull ups owned me. i wonder how i'm gonna feel tomorrow.

43:00

33m/185#/6'/CF68

Late Post. Night School sucks.

Sub'd jumping ring MU. Heel of hand at top of rings. Focussed on transitions.

00:21::30

oops. I did 50 BE. Oh well. 3,2,1, GO!

Coach--that's screaming to be a CF T-shirt.

Can anyone further explain the false grip to me. I saw the video and I mentally get it, but putting it to practical use is a problem. Any further advice?

Thanks!

Jesse

m/34/100kg

Did 36/36 pullups/dips instead of the muscle ups.
Everything else as rx'd.

A less than inspirational 44:30 minus about a minute waiting on a guy getting off the pullup station.

A question: Are these pullups meant to be of the kipping variety or dead hang style?
I'm doing them dead hang style and they are absolutely killing me.

CFWUx1
BWUx1
Front Sq.
45lbx10
135x5
185x5
205x3
225x3
245x1
255x1 pr
WOD rx'd 20:55

About 30 minutes, subbed 36 pullups and dips for the 12 muscleups. Rowed 500m instead of the run.

CFWU--2x15 (2x5 chin)
time 25:40 (lag time to track)

extra p/u(25,20,20) assitchin(3x10) dip (3x15)
situp (hammer setup) 1x25

right knee sore

M, 41 years
6', 190 lbs.
3 rounds subbed 500 meter rows for the run:
Time = 22:52

1. 8 mu's, 4 mu's, 30 back extension, 500 meter row.
2. 6 mu's, 4 mu,s 2 mu's, 30 back extension, 500 meter row.
3. 4 mu's,4 mu's 4mu's, 30 back extension, 500 meter row.

I believe I got my first actual MU today!!
next time I will have the rings higher with a witness and a video.
All the rest jumping, really tried to focus on negs, esp. last set
supermans for BE
16:26

Age 35 / BW 195
Colorado Springs - No Compromise!!

I love muscleups, keep them coming...

As RX'd with all 3 treadmill runs at 3.0 incline and at 9.0 speed.

Total: 27 min

22:35 - subbed PUs and Dips.

40/162
28.57
1) 7 mu (broken), 20 pu, 20 dips
2) 7 mu (broken), 20 pu, 20 dips
3) 0 mu, 36 pu, 36 dips
All the rest as rx'd

22:10
sub'd 2 pullups and 2 dips for each MU.

M/37/173

Subbed 3 Pullups and 3 Dips for each muscle-up, broken into 3 sets each of 12 (36 each, total) for each round

Back raises as Rx'd

400m on treadmill, 1% incline, 9.5 mph

26:42

Pullups are the sticking point - reps drop fast after first few sets.

36m / 185lbs
6 weeks in

28:40
3 rounds of:
36 pull ups
36 bench dips
30 Good Mornings w/45lbs
400m run

sub only 12 pullups / 12 dips so as to make this workout faster. 36/36 would require too many breaks for me. Did the rest as rxd

18.23

warmed up with squats & sit-ups only
subbed 36/36 assisted pullups/dips
55 minutes flat

27yo 200lbs

18:35 as rx'd

did full mu's every time until failure
then used a small jump assist
finished with mu, sotts, snatch, c&j practice

37:16

subbed 4/4 for MU
had to wait long times for TM and BE thing.

subbed jumping PU & dips (24 of each)

32:42

Catchin' up. Did this after both power cleans and clean&jerk so dialed back a bit. All treadmills AFU at gym; the one I used wouldn't go faster than 7.5! Bummer, because I COULD!
PU/Dips 2:1 for MU (total 24/round).

18:15

Met a new guy in gym who paid a nice compliment: "It's nice to see some old school exercise in here."

20:09

BW 168 AGe 38
3 rounds
36/36 sub
BE
1/4 mile
31:50
need continued improvement in PU

19 yrs/M/175#

12 Bar Dips
30 Back Extensions
400M Run

***4 Rounds, Instead of 3***

Time: 18:49

Good???

Mark
Subbed 3x pull ups and ring dips; row
28:50

feeling all over lousy today. mentally not here, but wanted to try the workout.

12 muscle up jumping (rings hairline level, lower myself to almost hang, jump through transition and full press to top, try to focus on negative)
30 supermans
400m run

x3 33:07. More strength than metcon, but that's ok.

34 m
6'0 230

subd 3 x 36 jumping pullups x 36 pushups (nothing to use for dips)
subd 60 lb straight leg deadlifts for extensions

19:26

CFWU x 2

WOD
Subbed 36 pullups and 36 dips for 12 MU
Subbed 7 down-backs in gym for 400m
36:48

3 x 3 Negative Pullups
50 Situps
Handstand Work

Subbed -
3 PUs/ 3 dips per MU

Ran on Treadmill 9.3 @ 2%

19:21

as rx'd. Felt like a 36 muscle-up WOD with some frosting. All MU's kipped, but from hang. Almost all singles.

27:50

15:56. MU's kipped for the most part, on the straight bar due to new tattoos.

-D.

Jeff- 15:59 @ work, 400's outside
Charity-23:18, 2 rounds jumping MU's until elbows started hurting too much, then last round of 12 sets of 3 pullups & 3 dips. Bottom of rings approx. 64 in. from floor on MU's.

subbed 3 pull-ups + 3 assisted dips x 12 for each round of 12 muscle-ups, ran 400's around our block
34:01

45/145
CFWU with 15 pushups and 5 pullups
800m easy run for WU

MU's were singles and a re-grip each time
25:45

20 yom 195lbs

as rx'd & subbed 4kipps and dipps for each muscle up.
23:57 Still very sore from the 100's two days ago and could manage only 3 pullups on multiple sets.

CFWUx3 (-pull-ups, -dips, +push-ups)

15 min, 20 sec (jumping MU's)

28:40.

Subbed 36 pull-ups & 36 dips for 12 muscle ups.

165# male, 5'9", 28yr

M/36/230#
Subbed 3 Pullups and 3 Dips for each muscle-up, broken into 3 sets each of 12 (36 each, total) for each round

Back raises as Rx'd

400m on treadmill

25:47

Tim: 9:45 end of 2nd round

Shoulder tweaked on 6th-to-last MU. Call it ~20min for posterity.

Much harder than it looked.

14:51

3 rounds:
12 ring MU (got better each round)
30 standing goodmorning with 20# medicine ball
2 minutes plyos (alternating bag and high knees)

followed by 2 rounds bag work

20:29
MU in sets of 1-2 with rest and re-grip between

had to do jumping muscleups and did rowing instead of running
@20 min

37/M/190-Syracuse NY
subbed MU's
12:47

CFw/u, hole in hand so did Michael in 21:52.

1 mile jog to stadium
subbed 3 pulls/3dips per muscle-up, 36 total of each per round
subbed supermans for back extensions

only timed last and slowest round which took 14 minutes
so probably about 41 minutes total.

29:13
12 Muscle ups - 48 pull-ups/24 Ring Dips
I want to knock off off 2 minutes because I wasted way too much time pissing around with the treamill and waiting until it got going. I should have rowed this one and I'm not using a treamill again on a WOD. The amount of time I lose pissing around on them, the innacuracy of the distance and the time it takes to get going completely defeats the purpose of the WOD.

9 pullups(broken)/9 dips
20 good mornings
400 meters

3 rounds

22:47

Did 30 pull-ups per round instead of muscle-ups. I guess I should have thrown in dips too.
No rings in Bahrain.
23:38

TSCHANZY 45 YOM 170LBS 5' 9"

MESSED UP DIDN'T SEE THE 4OO RUNS.

DIDS THE REST AS RXED 10:29

Trish, Carol, Rebecca and Denise

We subbed dips on bench for muscle ups and were going to do pullups but early am men at the Y were on the pullup bar and smith machine.....

the rest as rxed

in order 20:23, 21:05, 21:30, 22:20

M 30yrs 76 kg

35 mins

Muscle ups were done with two green bands for support.
Did pointer dogs instead of back extensions

33 / 230#

29:10

subbed 3 pull-ups (70# assistance) and 3 dips for muscle-up.

sub 4x Pull-ups and Dips per MU
sub 20# DB good morning for back extension
sub 200 jump-rope SU for 400m Run

43:40

CFWU x 3

sub 3/3 Dip/PU (assisted)for 1 muscle up
back ext as RX
TM 1.0% inc various speeds
18.58s

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

45

225/42

Age: 37
B.W: 162
WOD: Muscle ups done on pull up bar, no rings
available.
Otherwise as rx'd:
25:31

21:09
12 ring dips
12 pull ups
30 superman
400 meter run

14:51
Subbed MU as ring pullup from floor, bottom to bottom ring dip

28:09 subbing 45lb Good Mornings for the back extensions.

23:09 on 4/4

M/23/169lb
All sets of muscle-ups broken
23:30

10 apr

3/3 sub
700m
back ext

3/3 sub
back ext
700m

3/3
back ext
700m

21:38

proprioception stuff afterwards

19:10 as prescribed.

20:30 as rx'd

20:26

Age 35
BW 182

20:14, MU's got a bit jumpy and kippy towards the end.

15:04
mu breaks=1/2/3
wu=25 min stairs interval level 8\cfwux1 no pu/dips/be

ouch!

35M/150

Substituted 4pullups and 4 dips for muscle ups in round one. Then realized it would take me all day, so I wussed out and did 3 pullups and 3 dips.

Total 33:30

Still 120 pullups and dips total.

Last 400m took 1:50; should have run faster!

did 2 rounds in 18 minutes

2-1 ratio for muscle-ups

ran out of time, in the gym

Did this one after the clean&jerk workout. (had extra time at the gym, so decided to double up)
Did PU's on Gravitron with least assistance
Ran on treadmill.
23 minutes
No rings so did 12 pu's and 12 dips.

40/190/6
mile run 8:34
3 rounds
16 pullups/dips
30 be
400 m run
31:04

m/ 29 yoa/ 6'2"/ 255 lbs

Three rounds for time:
12 Muscle-ups (Subbed 4 pull-ups and 4 dips per muscle-up)
30 Back extensions (Subbed 30 SDHP with 45 lbs)
Run 400 meters

Time: 27:22

I had to do a majority of the pull-ups jumping with a pause at the top because my hands are thrashed from my last Angie WOD and from snatching. Because of this I decided to up the intensity a little by subbing SDHP's instead of Goodmornings, which I normally sub for back extensions.

44, 5'11", 204lbs
20:20
-sub 1-1 pullups/dips; broken sets on pullups all 3 rounds, broken set on dips 3rd round

24:04
12 pull-ups / 12 dips (70lbs assisted gravitron)
All else good....

33m / 190lbs

Sub 24 pull-ups / 36 dips for Muscle-ups (gravitron)

28:56

m/ 30/ 6-2/ 245

27:12. I only subbed 3 pull-ups and dips for each muscle-up due to time.