That...is a lot of pull-ups... 8P

Good God. Here we go!

What's the sub ratio of RING muscle-ups to BAR muscle-ups? 1:1? (checked faq but nada)

If we can't do MU's, do we do ALL the pull-ups before moving on to ALL the dips? Or split back and forth? Thanks.

#4 Brian,
Go back and forth as needed.

#4
I'm not the expert, but I split back and forth, (3pu/3d) x 40. I feel like form and power can be maintained better this way.

Im still sore from "Linda"!! This one should be fun. Hey Gundy, how long does it take doing 3pu/3dx40?

new to crossfit and still dreaming of the day when I can do most of the WOD's as Rx'd without scaling .. but love the surprise, intensity, efficiency and convenience of it .. feels like a fitness home for life.

Question: I've been getting over a flu/chest infection over the last week, and desperate not to miss too many days, have attempted the last two WODs. Have found though that this serious metcon work really taxes you and where as you could probably manage a run or lift weights while recovering from flu, i really struggle with crossfit workouts and today found it setting me back to the worse symptoms again.

does anyone have any opinions about the whole flu vs "i really want to workout anyway" dilemma .. do people advise cutting the WOD completely until fully recovered, or powering through? or is it just an individual thing?

also, mixing the pullups and and dips, would be muscle-up like, would it not? cheers

.. i mean "more" muscle-up like .. thanks

#8 - Get better first. Scale the WODs. Work up to as Rx'd. Change your diet for the better. Become a machine. Impress yourself. Impress your friends and coworkers. Become popular. Rule the world.

#6 - You got it! Back and forth. I'll be doing 4/4 myself.

Just begining to get two to three muscle-ups in a row...

Just wondering how long is an acceptable time limit to accomplish 30 muscle-ups?

I am way willing to push hard, especially if there is a time limit, just curious what is acceptable in time frames

Help!

I thought it was 3 PU and 3 dips per muscle up.

So if it's 30 muscle ups, why are we doing 120 instead of 90 of each?

Because the workout gods and goddesses feel particularly punishing today?

M/48/5'10"/170

120 pull-ups and 120 dips

15:31

Compare to 070203
Male / 48 yrs / 174lbs / 5'10"
30 Jump Muscle Ups in 31:35

Better substitute: 3:1 ratio of un-weighted OR weighted at a 1:1 ratio?

I'd really like to try these on rings, just to see how difficult they really are... I wonder what the odds are of getting my gym's owner to install rings?? I think he's more interested in getting people to use his tanning beds than them getting in a good workout - so probably not so good...

Nordy,
I can do about 2 rounds per minute at the beginning, but I get slower towards the end, so it can take about 45 minutes. I try to avoid getting all pumped up as I am told that works against building pure strength.

#8 If you are still sick with the flu then take some time off. It sucks and I know how badly I start to feel when I miss a few workouts. High intensity workouts suppress your immune system, so get better before going back to gym...plus if you are going to a gym you will get others sick. Just my own personal thing...if my sickness goes into my chest I stop working out, just in my head I continue.

My lats are still on fire...actually entire back is after the pullups on Monday and deadlifts yesterday. I better hit the sack if I am going to get through this workout. (No rings for muscleups for me)

Oops. Meant 4:1 ratio of un-weighted...

Well this should make for an interesting first WOD for my wife, and 2nd for me... better make sure I scale it way back so I don't kick her butt to hard.

i'm with #3...

I've never been able to MU on rings cause my gyms don't have them. I struggle to get just a few of them on the bar (grip problem maybe?) and non-consecutively at that.

Should I use the bar or do weighted PUs or a ton of regular PUs and some dips or what?

I missed the 120/120 as a recommendation at first, but still.... bar MU's???

Superman school grads: thanks for what you do.

Old crusty former USAF NonCom (76-80)

According to the substition section in the message board the bar dips vs. ring dips ratio is 3 to 1. Could it be possible to do 90 bar muscle-ups? I've never done them before and only have access to a bar so I guess I'll just do 30 of the bar muscle ups and if I'm still alive I'll keep going until I die......

This will be my 5th Crossfit workout, I'm loving them but man they are killer. Yesterdays cleans were tough for a newbie.....

Did this work out a bit less than a week ago and got 17:36 as rx'd - but i'll give her another go seeing as i've taped up my rings so they grip heaps better since then.

I am still sore from "Linda" 120 pull ups and 120 dips. OUCH!! Get some.

#16 thanks Corey .. i suspected, but didn't know, that high intensity workouts were particularly immune system suppressing .. cheers

Just went for it again - 30 MU as rx'd... 8:40! I'm amazed, that is such a big pick up from 17:36. New PB for MU in a row too - got 8.

CFWU (10) ex pullups/dips, WOD subd 120/120, did 4/4 x 30, 17m41s....

last time did 120 pullups first, then 120 dips, time was 18m50s...

No Video today? =(( What? you guys actually take days off? Tony, u slacker! ;)

didn´t finish linda to days ago so I did it yesterday, result my arms are still hurting...
i'm going to scale down the pullups to jumping pull ups, and see if I'll have any movement in my arms wen I finish this ...

#4,#5,#6

The way the WOD is rx'd usually means all of one exercise than to the next. You normally only alternate when you are counting rounds. Of course alternating is a way to scale the workout too so if you must then do it.

I split mine up into 30 sets of 4/4. My rationale is if the sub is 4:1x30. let me do "one m/u" at a time.

OK. That was about 15 minutes or so - but I did jumping MUs, not real ones. My goal is to keep raising the rings until I can't jump any more. Today was about an inch above my head.

#8
I know how you feel. I had the Flu and was out for almost two weeks. It was a beast getting back but well worth the time off.
Runner's World had an article a while back about working out while sick and it said the rule of thumb is: if it’s in your chest or running a fever lay off.

Good luck!

42 yom/158.5#

CFWU X3 (No pullups, no dips)
12:44
Scaled down per BrandX "Puppies" plus version:
4 jumping pullups X 4 bench dips X 20 rnds

Total 80 jumping pullups and 80 bench dips (11:25)
Total workout time 24:09

33years/84kg/177cm

"Lazy Linda"

10-8-6-4-2 reps of the triplet:

Deadlift: 1 1/2 body weight(120kg)
Bench press: body weight(80kg)
Clean: 3/4 body weight(60kg)

22 min(puhh..)

Finally, a WOD I can do without fear of tearing up my hands and that doesn't tax my recuperative ability before Nationals....30 ring MUs in 6:18. All done full elbow extension to full elbow extension - no half reps.

Ok, so I've got a pair of rings now. But I can't do ring MU's for two reasons. First, I can't hang them high enough in my gym. And second, I suck. I can do kipping type straight bar MU's, but even they are ugly. Any suggestions? Would the ring dips and ring pullups be a 1 to 1 ratio with the ring MU's?

Thursday 26/4/07
30x muscle-up. First time ever as rx# 13:58 min
I'm very satisfied, a BIG PR !!!
have fun, Johan

Pullups and Dips x 120
22:59

Amy/38yof

pullups/dips
12:05

Sets of 25
Pullups broken slight bend in elbow and a little kip, dips off a bench w/ feet elevated

30/m/180#

Perfect timing. Just got my rings... thanks, Tyler!

16 sets of 4&4, a personal record for both. 28 minutes.Have to go to work, might try the other half tonight.

Thanks Coach.

Hay Carumba - I'm still a hurtin from Linda.
Sometimes it sucks not be able to do a MU yet
120 PU/120 dips
Did as many as I could regular and then used the gravitron going to failure each time and adding a plate etc until I made 120 of each
21:12

11:53 as Rxed on rings

Neil(49)

X /trainer warm up + modified CFWU

Hanging pullups 4 reps with 40lb weight X 30 sets.
Ring dips 4 reps with 40lb weight X 30 sets.

45.00 mins of hell on earth. My arms are in total meltdown.

I did Linda yesterday, and that hurt me today. Had to scale, a lot.

120 jumping pullups (grip killing me)
80 dips + 40 pushups

Alternated between pullups and dips/pushups, 10/10 and 20/20.

Time to do this: 27 minutes (felt like quitting half way...)

30 muscle-ups
Time: 6:29

#8
Get adequate rest. If you're getting over a flu/chest infection, make sure you get at least 7-9 hours of sleep a night, depending on the amount your body requires.

If you're not sleeping well, your immune system produces fewer of the natural-killer cells needed to destroy cells that are infected with a flu virus.

18/M/185

as rx'd 30MU's
6:47

23M 6' 175

120/120

21:46

43 yom, 178#
cfwu x3 (-dips and pullups and pushups)
21 minutes for 120/120 subs. No rings.
broke up sets but completed all dips
pu were broken and degraded (jumping, then gravitron)....but I did them all!

42yom/5'6"/160

120/120
21:05 (pr)

5 minutes faster than last time

Did 90 kipping pullups and 90 dips. Started off with 10 each, but fell down to 5 each after the 3rd round. Pullups are fine but dips were pretty much 2-3 at a time for the whole workout. I guess I suck at them too...

Time: 22:23

Age 29
BW 165

CFWUx2

30 ring MUs assisted at the transition.
Was sharing the rings, no time.

30 m-ups
10 min.

The CF PR crew:
regretably ;-) we will not be doing todays WOD as we are going to a new public olympic pool to register so that we can get some swiming done on rest days. none of us are competive swimmers or know anything really about swim technique, but we think thrashing about the pool in our CrossFit speedo's will be enough of a WOD

Jumping pullups/dips(3/4 depth)

5x24/5x24

15:15

Got 30 muscle ups in before had to switch to pull ups and dips...

30 pull ups, 30 dips x 3

25:40

I meant 3 muscle ups... I wish I could do 30

BW 171

as rx'd

6:58

m/164/27/UK

120 dips
120 pu

[strict pullups [can't kip] strict dips]

broke into 24 5 dip, 5 chinup rounds.

15:27

46/M/200
RX'd....18:25...one @ a time!

39yom/155lbs 5'6" 120pu 120dips 20min maybe if i ran from pu bar to dip rack time would b better. Felt gr8 afterward. Jumped rope for 30min.

20y/m 1.82m. 79kg
7 weeks in the programme

[WoD 070426]
30 Muscle-ups for time:
Time: 08:11

[Abdominalday]
3 rounds for time:
- 20 V-ups
- 30 lateral squats
- 40 sit-ups
- 30 twist sit-ups
- 20 burpees
Time: 20:24

Having done MUs in the past, went to outdoor park to complete WOD as rxd and could not do a MU. Don't know if tired, sore, mentally out of it, or what. Did several pullups instead (no way to do dips). Disappointed.

40M/5'8"/180
~25mins
CFWUx1
130 jumping pull ups due to tendonitis
130 bench dips due to equipment

120/120

16:38

+ 14 lb weight vest

43 yr old male; 200 lbs

9:38 as rx'ed. At least I broke 10 minutes!

WU
.25 mi walk on treadmill
Ring dips / Ring PU
WOD
10:20
Partitioned 5/4/4/4/4/5

About the rings vs bar debate -

to me ring muscle ups are easier because the rings can move - bars are harder - so shouldnt it be 3 rings to 1 bar muscle up?

WU: 24 min. run
WOD: 30 jump-assisted bar MU's in 7:30
POST: 100 DU's, 50 burpees

120 Pullups
120 Pushups, the parallel bars at my gym are set too wide, aggravates my shoulder

broken into 6x20's for each

20:27

nice blood blister at my pinkie joint

Looking forward to this one....particularly considering I was doing pullups yesterday.

On a side note-is it just me, or does the guy in the lower left hand side of the picture look like Lively from the BUD/S Class 234 DVD?

25:41

sets of 15

Female
Bwt:165
80 off assisted pullups and dips
:35::05

seems we're all subbing... since most of us still aren't doing MUs (and I have rings... try as I might)... maybe we can focus in May on how to get more and more of us "on board?" just an idea

Nice work Johann!

Ring vs Bar debate

I think it was Steven Low who posted on message board the following progression in difficulty (easiest to hardest):

kipping bar mu's
kipping ring mu's
strict ring mu's
strict bar mu's

Johan - awesome work big man!

as rx'd 9:55

missing some skin on the "meaty part" of my wrist!

Hale #75
Work on beyond full range of motion pull-ups (pull to your chest vice chin) and dips (go well below parallel) on both the bar and the rings.

24yom/74.5Kg

120/120. broke it up into 4&4x30. dips no problem. pull ups a joke, had to switch to chins, do singles,etc...

Loved It!

Oh - 35:31.685, longest CF workout yet for me (two weeks of CF)

60 kipping bar pull ups
60 pathetic parallette dips

12:00

I think doing 30 kipping is easier than 120 regular and dips?

time with rings limited to 20 minutes, only finished 12 muscle-ups

120 / 120 in 17:09. Cooled down with 3 x 3 minute rounds on the heavy bag. Take care.

CFUWx3 -pu,dips

Black band assisted muscle-ups (set at height of rings)

10:27

Long work day yesterday! Would have loved to have contributed more to the discussion....as a parent of a high school senior, college graduate, and two in college, I have many thoughts on the subject...another day, another time.
Anyway, congrats to AFT and AFT Mommy!!
Will be doing the workout a little later today.
I am looking forward to this one. I like working on pull-ups and dips!

Going all the way back up to comment #8, with the flu, working out actually stimulates your immune system. I find when getting sick, or already sick, working out will help me get better faster. I looked into it and it does actually stimulate the immune system. However, light exercise to stimulate your immune system and going all out and breaking your body down further are not one in the same. If you are killing yourself with the WOD (which seems like you should be trying to do) do something lighter until you get better. In my very humble opinion that is.

I like the blood running down the guy's leg who is sitting in the tire.

Just less than 30 minutes. 120 pull-ups and 120 dips.

#85 - Intense exercise causes your body to release stress hormones, these stress hormones suppress your immune system. Crossfit is meant to be extremely intense. If you are talking about walking on a treadmill or a light bike ride, sure that may help stimulate your immune system (but even that can be only while you are doing it and afterwards you are done your immune system drops below pre-exercise levels). A body already under a great deal of stess from fighting influenza does not need the added stress of intense exercise, it will take you longer to heal. Hell, when you have the flu a walk to the bathroom can feel pretty intense! :)

I also have rings, but can't do a muscle up. The transition process is what I can't do. Is subbing one ring dip and one ring pullup the same as doing one muscle up? Is there a jumping muscle up conversion?
Thanks.

120/120...........17:07

9:40 as rx'd

Finally did it. No jumping MUs.

1st time ever all the way through as rx'd

Ow....
Finished 120 pu/d in 34:06... Had to go with assisted for about 40 of the pu. Strangely, I rested for a few minutes towards the end and got the last 5 pullups without assistance.

I've never done this many pull-ups in a day in my life. It hurt, my hands are shaking and I loved every minute.

CFWUx3 (no pull-ups / dips)

30 jumping ring muscle-ups
was sharing the rings, no time

How do you do muscle ups? I watched the video they had, but it didn't show the persons hands in detail enough for me to figure the method. Also do the rings twist completely around? The rings I have access to only go 180 degrees.

today: 34:19
sub'd
120 jumping pull up's off 2 plates;push up's to blue ball
(did 4/4 x 30)

big improvement strength wise compared to last time:
15:38 sub'd 2 rounds of 10 jumping pull ups from the ground/hands off the bar, 10 negative push ups
10 rounds of CF jumping pull ups, 10 kneeling push ups

202/66"/38yom

120 dips sets of 20
120 pullups sets of 10, then progressively lower reps-still trying to understand the kip.....

28.26.83

Nevermind found a better video.

cfwux3
pre-thruster practise
10x45,65,75,95#
wod as rx'd-9:47 practise makes all the differnce, 1st time as rx'd on a day off, 1hr43min.
post-30,20,10 for time-GHD situps,knees to elbows, abmat situps-8:41
42 yom, 80kg, 6'1"

The NOOBIE Files-

AHHHHHH thank goodness. I had pretty much lost all my confidence that I was ever going to be able to do PU's or dips by more than 1 or 2 in a row. I've been CFing for 2 mos and while I've noticed great changes in my shape, I still don't seem to be improving in these two disciplines particularly.

So here it is... 35 yom, 5'10", 215 lbs

Sets of 10 on the Gravitron started at 64 lbs resistance and descended quickly doing the last 3 sets at 88 lbs resistance and just under 30 minutes. Again- any suggestions on improving these and/or a way to shed the extra pounds that my new muscles are adding would be greatly appreciated.

Marcus

Front Squats
145 * 3 reps * 10 sets

M/155/26

120/120

18:59

60 pu (no kip) & 60 dip in 16:30

lots of singles...

120/120
Last 40 pullups were assitsed 25lbs.
38:15

CFWU x 3 sans PU's and dips,

Subs-
10 jumping/ negative chins
10 bench dips
x 12 rounds

Time- 14:04 PR

I am surprised at my time. I decided to do jumping chins the whole time and was able to do more work with less arm fatigue. Last 3 rounds were broken for pullups, though. I had to keep my ear open for the phone, so I had to use the bench in the garage for dips.
My foot has been almost painfree for the past week. New shoes, they rock!

Kate

Did the 120s

16:06

38 sec slower than last one.

M/28/6'6"/284

CFWU x 3 minus pullups and dips

17:40 (doing 120 jumping pu and dips)

11:25 time was fast than last time by more 4 minutes but think I could have been fast if i didn't have to wait for the dip in the middle of the work out

Age 24
BW 240lbs
HT 6'6"

First time i have ever been able to do all of the muscle ups, with the rings, and no jump. and in less than 30 minutes. very excited!

Didnt time myself but I looked at the clock when I started and when I finished and it looked like around 23-25 minutes.

Started:

5 rounds of 5PU and 5 Dips with -40 pounds

Then

25 rounds of 3PU and 3Dips with -50 pounds

23 minutes.

M/33/5'9"/180/CFT=830

Embarrassed to even post this one! Dragginass today for some reason.
30 rounds of 4 PU & 4 ring dips
37:38, by far, my worst ever.

120 Kipping Pull ups
120 Bench dips

17:48

CFWUx1
BWUx1
WOD r'xd 8:15 The first 10 were in a row. A pr by 2 thanks coach.

#100
Marcus. Try not using the Grav for your pullups, try instead to do Jumping pullups with and get a nice slow negative on the way down. that will build your body the muscles it needs to get the pullups going.

Also about shedding your pounds added by muscle, you dont need to. Take it from me. I am 6'6" 240lbs with 15% body fat so I am pretty lean but have a lot of weight and I just did the 30 muscle up WOD doing the real muscle ups (as my post about 2 spots up says) in less than 30 minutes.

you see the weight doesnt matter if it is muscle because all that weight is going towards helping you move as long as you get it working. Muscle are just going to make you better and its just all about addapting your body to get used to the new weight. I can actually do more pullups and dips now at 240 than I could when I was at 220 a few years ago. So keep pushing hard and stick with it.

m / 185 / 28 yrs

as rx'd

-15m 41s-

Warmed up with a 1 mile run on the treadmill. Pushed myself to see if I could make a 7-minute mile, got it in 6:55. :D

Did 25 rounds of gravitron assisted PU/Dips in sets of 4 (4 PUs/4 Dips per cycle)

40# assist x 3
50# assist x 2
60# assist x 2
70# assist x 18

I started off going very quickly and adding more assistance to keep moving, but decided to increase my rest between cycles, really only going from 5 deep breaths between to 10 or so. It helped me regain my strength to do another cycle without adding more assistance.

I'm still very weak on PUs, but I've been taking a GTG approach at home and I'm definitely improving.

Forgot to mention:

35/M/166
Time for PUs/Dips: 20 min.

last time
070203

at home - pull-ups and dips

19:48

this time - coming off of 2 weeks of illness
070426

at the office gym - pull-ups and dips

23:28

6x 20 pullups(weight assist), 20 dips
I did the sit-ups, squats, back extensions, and stretching from the 3xCFWU(15) as breaks.
Finished with the pullups and dips from 3xCFWU(15)
Total-165 weight assisted pullups and 165 dips

33m/169lb

First time for this WOD. Finished all MU's in 11:48. This will be my goal to beat when this rolls around again.

Man oh man. What a doozie!

M/161#/24

Linda: 15 MU's on rings, hung from pull-up bar at gym. Havent hung the rings officially yet to get a full kip; knees were bent during kip. then had a malfunction at 14, had to reset rings,then it slipped again. Said screw it, switched to 60 pull/dips to finish out. Was pretty pissed, I was on pace for sub 10:00

Time: 12:59

Hopefully no ring malfunction next time. No excuses, get some go again.

Bwt: 133

As Rx'd:
4:22

A little kipping at the end and elbows bent a bit. Might try it without a false grip next time.

30/M/200

Bike to gym

CFWU x 3 (light on dips and pullups)

120 pullups / dips

24:53

These workouts make me wish I could graft muscle from my glutes onto my lats. While the time wasn't awesome, the pullups are easier than they were in February. Another 5-6 months of this ought to do the trick.

45/145
MU’s on rings broken sets with ab work between 22:05
A whole lotta kippin' goin' on...

Holy guacamole #122 speal!

Good Work!

39/182

14:19

5-1-3-2-2-3-1-3-2-2-2-2-miss-miss-2

Tore a dime size piece of flesh off my wrist on the 28th.

32 y/o, 207 lbs., 5'11'

1 mile run
CFWU minus pullups, dips

WOD:
*75 lbs. assist on the gravitron*
pullups - 20 (palms facing away)
dips - 20
pullups - 15
dips - 15
pullups - 5
dips - 7
*moved to 90 lbs assist*
pullups - 10
dips - 10
pullups - 10
dips - 10
pullups- 10
dips - 13
pullups - 10
dips - 10
pullups - 10
dips - 10
pullups - 10 (wemt to palms toward me grip)
dips - 10
*back to 75 lbs. assist*
pullups - 10
dips - 15
pullups - 10

Totals:
120 assisted pullups
120 assisted dips
27:10

Grip strength and callus pain contributed to truncated sets.

45 pull ups
45 dips

10:49

First day back after a long lay off. So I took it easy.

M/26/177
WOD as Rx'd: 18.46

I had a problem keeping the false grip for multiple MU's other than that I was fine.

45 / 179

subbed 120 pull-ups and 60 ring dips done in 4+2 fashion

17:03

Still wiped from Linda.

Elbows taking beating
100pullups/100dips
11:44

30 MU on the bar
7:10

cfwu x 3, bwu x 2
pre: thruster practice 10 reps at 45/65/75/95
wod: 24 sets of 5 reps each kipping chin/ring dips = 24:56
post: 30,20,10 reps for time - ghd sit ups/knees to elbows/abmat sit ups = 12:27
knees to elbows very slow.

11:42 as Rx

subbed pushups and pullups x120 each
17:45

Male
Age: 30
Bwt: 133

CFWU x 3 - minus pull-ups and dips

WOD as RX'd
16:45

25/M/200

wasn't anything in the gym that was high enough from which to hang my new rings! so i did 120 pullups/120 dips.

15.31 (previous was 18.17)

scaled 20 min
105 pull-ups
55 ring dips

Subbed Dips and Pull Ups
Time 10:17
Jumped back and forth between pull ups and dips.

39yof, 135lbs

Did Linda yesterday so this was tough.

120 Assisted Pull-ups, 120 Dips
Broken down into 12 supersets of 10, 10
All dips bodyweight (no assistance)
Pull-ups on the assisted pull-up machine
Used the parallel grip handles to best simulate rings
Assistance used:
Set 1 20kg
Set 2 20kg
Set 3 25kg
Set 4 30kg
Set 5 30kg
Set 6 30kg
Set 7 30kg
Set 8 30kg
Set 9 35kg
Set 10 40kg
Set 11 40kg
Set 12 40kg

32:00 (one day I will actually get a stopwatch and not go by the wall clock at the gym...)

15:08
Did a good amount of jumping pull ups...but i'm getting kipping down.

6:47 as rx'd

not my best day, goal is 4 min flat, best is 5:30, rushed, poor warm up, technique off on transition, did not practice like i said i would...

Should say 145lbs weight, not 135 (I wish!)

40/163
11.21 as rx'd

Age 34
BW 147#

30 Muscle-ups for time:

6:18

30m 5'11 170

120 pull ups 120 dips

24:02

120 pullups
120 dips
31:00

29m/190

21:20

120 pull-ups, 120 dips in segments of 4 pull ups, 4 dips.

46yom 165#
Have not been able to do MU's in a while due to arm, elbow and shoulder problems. Figured I'd give it a try today.

16:55 30 mu's
Beat my best time in September 06 by 5 minutes. Still only able to put a couple of sets of 3 together but, my arm, elbow and shoulders felt great. Now time to rehab the flesh on my right wrist.

Hey Gundy, thanks for the info. Now I dont know if I did it right. I broke it up into 4pu/4dipx30rd. Finished in 21:28. After that I did a 5k followed by 5000m on the row machine and then a goog ab session. I am pooped but I feel outstanding! Cant wait to see whats for tomorrow!!!!

32m/220

120 pu / 120 dips done 5/5 at a time.
38 min.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

8:20
I love MU's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Oh man, nice work out.
Alternated between pullups and dips.
(No rings in my gym)
16m/190 lbs
20 mins

Just starting to jump into crossfit!

was wondering if there was something I could do to prevent blistering I discoverd I gained some from this work out. thanks.

When doing the 4pu 4dips for a total of 120 are you supposed to go without stopping i.e. 4pullups straight to 4dips straight back to 4pullups so and so forth for 30 sets or do you take a rest after 4pu/4dips

Got to 60 PU/Dips and wow...yeah, so got someone else to type this for me, not moving my arms for a week.

When doing the 4pu 4dips for a total of 120 are you supposed to go without stopping i.e. 4pullups straight to 4dips straight back to 4pullups so and so forth for 30 sets or do you take a rest after 4pu/4dips

27yo 200lbs

13:09

used a little jumping help by the end
finished with:
10 ring pull ups
10 ring l-sits
3 single arm pullups each arm

12 Sets 10PUs/10dips
19.28
Getting stronger everyday.

120 of each: 24:00

Hi everyone, I'm back after a short hiatus. I took a break from the specified wods, and did some wods on my own, focusing on some weak areas I wanted to improve upon. Particularly the Oly lifts I would like to improve my technique. I am back following the wods, though and I am going to do a split schedule and focus on the technique of the lifts. If anyone got any recommendations as to how I should schedule the two, I really appreciate it. I am probably going to do the wods in the morning and oly lifts in the afternoon, early evening. I was impressed by my performance of todays wods, very much thanks to the videos, they have helped me with technique tremendously!
M,6'1",32,205
WOD as rx'd
11:50
Linda day before yesterday
90lb dbs-benchpress
115 hang cleans
310 deadlift

Sorry my Linda time was 51 brutal minutes! Crossfit style:)

total of 55 pullups - the remainder done machine assisted

total of 62 dips - the remainder done machine assisted.

didn't time today

12:30
wrists turned out at bottom each one

120 pullup
120 dip
rotated 30/30-30/30-30/30-30/30
29:32

40 min

did 30 sets of 4 pu and 4 dips
all sets of 4 unbroken

dips super easy, pullups so so at the end

25:20 got slowed down by people at the gym :(

I usually alternate the pu's and dips, but today I completed the pu's before moving on to the dips. My time increased nearly 10:00 to 24:25.

swam 1500m
focused on mechanics
40 min or so

Switched up my off day b/c soccer started this week. Tues- off; Wed- soccer; Today:
Caught up on “Linda” which is a VERY COOL WOD- a favorite of mine.
10-9-8-7-6-5-4-3-2-1
DL 150#
BP 70#
Clean 75#
Time: 39:31 not good at all but I def got a good workout. Upped the DL # and Clean # from last time. I cannot do this as rx’d. Yes, once weight not much above what I BP’d today, but was certainly not a picture of health.
By round 3 ready to throw up, round 5, holding back the urge to throw up, round 6, someone interrupted me to do pull ups. I could only nod and wondered if I passed out if he’d be able to help. Ha ha ha. That was when I knew it was a good workout. Hands are ripped too. :)
And I was reading some earlier posts- I too have lots of dreams about the WOD’s. I sleepwalk and have woken up quite tired sometimes and left things around the room so know I must be up. Prob practicing the WOD. Last night I dreamed someone kept stealing the bars while I tried to do “Linda”.
Erin

modified wu 10 reps of situps,back ext,pushups on dbs, bench dips, ohs squats, lat pulldown 45lbs (for rom)

broke up and substituted muscle-up wod:
15 sets 4/4 reps of ring pu's/bar dips
10 sets of 4/4 reps of kipped pu's/ ring dips
total 100/100 pu's/dips
ran out of time due to work or would have done all 120
time 34:25 (way slower than pr but 1st time doing ring pu's as part of wod and still really sore form linda and added pullup workout I did on rest day)

bwt 240 age 31

M/45/6'/220lb

CFWU x 3 (less pull-ups and dips)

WOD (pull-ups/dips x 120)

28:20 (gravitron assist--had to wait for dips)

Ran 2.5 mi

CFWU X 2 minus pull-ups and push-ups.

120/120

40 sets of 3 each

18:10:53

30 MU's.11:08

cfwux2

20 MUs on straight bar
5 jumping MU
5 x (3 pullups + 3 dips)
17:48

500m row.

28yo M 175lb 5’10”
Warm up: Row 500M. CFWU x 3, 3 pull ups, 3 ring dips per round.

30 Muscle-ups for time: 29:39

Compared to 070203: 14 muscle-ups in 25:44
Foam roller cool down.

21 yom/ 5'11/ 175 lb
As rx'd
11 mins
Started using 100 lb homemade sandbag yesterday, tons of fun, make one.
Dave

32M/190
30 muscle ups
approx. 20-25 minutes but was going for the full 30 more than anything else today.

Shattered my PR time for 30 muscle ups by the way, thanks Crossfit.
Dave

N: 120 pullups, 120 ring dips --17:50
J: As Rx'd - 6:47 (10 in a row = PR, but then sets of 1 after that)

I am still doing the pull-ups and dips to try to get to 30 real muscle-ups in something under a week.

Two scaling techinques that have helped me make progress are to 1) pull my chest all the way to the bar vs. just getting my chin to the bar and 2) starting the dips from the the bottom and doing up/down vs. starting with straight arms and then doing down/up. Both of these have helped with that critical transition phase of the muscle-up.

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

18:00
5X5 DIPS AND PU
3X3 THE REST

120 EACH TOTAL

28 yom, 190lbs
strict pullups, dips, did sets of 4x30
28:40

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

WOD

DJ :11::22
John Monahan :finished

Had some difficulties finding a good place to hang the rings and be able to get them to a good hight. Decided to stick w/the sub (I know Carrie, next time I will do it as Rx'd). A minute slower then last time, but was sharing a bar this time. Good job John, we'll work on your kip later.

Get some, Go again!

30 Ring Muscle-ups... 9:38

24yM/6'2"/182

120/120- 30 sets of four

15:07
that was tough. Kind of disapointed that I couldn't set up my rings at my gym...

I have a question that might start a firestorm. I can not do MU's yet. I know several people who can do them....and several who can complete the Rx'd 30 for today. Of those who can do...even the full 30...they say they would RATHER do "just" the 30 MU's, as opposed to doing the 120/120. Even they say ALL of those pull ups and dips are CRAZY compared to "just" 30 MU's. I am just looking for some input, since I HAVE to do the 120/120 anyway and have nothing to compare to. I know it must take great strength and coordination to perform a MU, but after a certain point, is the coordination a more important factor? Just looking for some input....not looking to start trouble.

took a long time and bloody hands at the end of the day but got it done.

ps, chicks seem to dig a guy doing a 120 pullups. something about it just draws stares... thx crossfit. ;P

9:20

19:51

did
3x 12,12
9x 6,6
3x 10(w 70lb assist),10

for a total of 120,120

37 bw190

I wish I had rings...
120/120
16:22

21.07
First 10 Singles
Next 20 Doubles
Timed rest enforced between attempts
Kipping Muscles Ups

I need to get a LOT more sleep. Even the 120/120, which would typically be a fairly easy routine, killed me.

120/120 broken into sets of 12, using 20lb weight vest. 23.50. Needed to work on my dips so I figured this was the best way. Dips were, er, hard.

Tariq

M/26/205

Pullups and Dips - 120 each

Pullups were mostly jumping

Dips were hard, had to use feet for help after about 50.

20 minutes

Hey I justed started cross fit this week and it is taking me a while to get used to this type of exercise and the rep, set count, i am still a bit confused (ie. Linda 10, 9,8,7 etc.). Anyway, I thought I was in excellent shape and could only do 45 pull ups and 100 dips! I was maxed out! I have one very important question that needs an honest answer. I am a golf pro and trying to play competively on the various tours. Is this something that is beneficial for my golf game or will it get me to muscle bound to swing a golf club? Sorry for the long explanation! I have been preaching cross fit to many trainers!

BM #185 - I think the 120/120 is a form of punishment for those of us who haven't mastered the muscle up yet. Everytime it comes around I curse myself for not learning it yet.

120-120 25:30

cfwu x -pu

as rx'ed

8:00

it took 2 minutes to do the first 15 and 6 minutes to do the last 15. WOW. first time doing this WOD

#168 Erin-
That's a pretty funny dream that you had last night!
Good Job on Linda.

Kate

Mark
Subbed pull ups and ring dips 120 of each
14:52

Speal, OPT, you guys are animals!!! So is everyone else under 10 minutes!!!!
Wow! Impressive!

120 PUs 120 dips
On gravitron 55# asst. on PUs 4 sets of 30
25# asst. on dips first 60
40# asst. on dips final 60
12:15
Get this. Last time was 25:00 with more assistance!!!! :)

135lb. f.m.
120 dips
120 pull ups 25lb. assist
23min

120/120

17:50

120/120

17:32

Broke it up in sets of 30/30. Last set I got a stage 5 blowout on a callous ! Ouchie !

First time as rx'd:
25:06
Very frustrating. New rings are slippery.
Missed about 15 attempts due to hands slipping off during press before full lockout.
Will get some chalk, work on false grip, and do it again.
Great Workout!

10:56 as rx'd male 30 yrs old 178lbs 6'2

10:56 as rx'd male 30 yrs old 178lbs 6'2

First time doing this workout using MU vs pullup/dip sub: 20:55

scaled down:
100 jumping pullups (sets of 10)
100 dips (sets of 10)
Forgot my watch

30 half seated half squatting MU's in 17:45
First time doing these with rings

I guess I was doing them half way right, I rubbed the skin off my wrist.

55 y.o. 158lb 5'10"
120/120 25:20. The pullups and Dips were pretty ugly towards the end. I did the dips on rings.

3 pullups/3 dips back and forth until 120 of each done. 10 second walk between stations each way. 37:00. Slow, but this is the 1st time I did every single pullup and dip without cheating at all so I'm happy with it.

35:30 Jumping Muscle Ups (Bottom of the Rings even with the top of my head.)

My plan is to progressively raise the rings, which decreases the contribution from the jump.

Still a little sore from Linda

Subbed Pull-ups and Dips
28:36

Had about a 6.5km weighted march this morning.

47 yom (last WOD at this age) 149lb

30 MU as rx'd

13:58! PR by about 5:00

all MU's were kipping, so punished myself with 10 more strict, palms away at bottom, rings turned out at top muscle-ups, just to be sure I could still do them. Not for time!

39yom/195

120 pus
120 dips

33mns

30/m/5'11"/185

Subbed 120 pull-ups and 120 dips at 4/4 x 30:
19:24

Did half the sets of PU's strictly and the other half with kipping. Pretty sure I did more than the 120 as I lost track of what set I was on more than once. Instead of guessing forward on the set number, I guessed backwards.

17:43 120 dips and pullups 30 sec slower than last time.

Good workout today
about 50 pullups done on the weight machine
sub 120 pushups for dips
15:19
m/21/175

50/197

30 jumping pull-ups.
16:43

My bad, I meant 30 jumping muscle-ups.

Still sore from Linda looking forward to actually doing pull-ups
subbed jump ups,band,gravitron, lat pulldown with dips 120 each.
24:12

Tore off my first callus. I'm 80% proud, 20% horrified.

4x4, 120's

Steve
60lb assist 13:43

Sarah
100lb assist 19:26

skiing 11-2ish; soft to grabby at the bottom, but got some good turns in.

went to park and did 30 jumping muscle-ups (rings at 5'2"; I'm 5'3". 19:33, not a metcon for me just a strength question. still no muscle up, though I tried. maybe i should try them with stretch bands.

120/120

broken into sets of 10 w/ the pullups sets of 40 w/ dips, 15 minutes.
towards the end i had to do jumping pullups

3x CFWU (minus pu and dips)
120/120
7 sets 10 PU (jumping w/ negative)& 10 bench dips
10 sets 5 PU (jumping)& 5 bench dips

20:38

M/32/170

120 parellel dips/120 pullups

22:47

M/26/194

CFWU x 2 (only 3 pu's/dips)

I thought maybe, just maybe, I could actually do a muscle up today. Nope.

30 rounds alternating [3 ring pullups/1 jumping muscle-up/1 ring dip], then [4 pullups/4 dips on pullup/dip station].

45 ring pullups
15 ring muscle-ups
15 ring dips
60 pullups
60 dips
Time - 40:20

Ring pullups and dips were ridiculously hard, sometimes couldn't get all the way up on the pullups. Regular pullups suck like always, regular dips seemed very easy today.

12:35 as RX'd. Sets of... about four?

Chalk and the "extreme," choked-up false grip recently demonstrated, both help. Wrists are sore as hell, though, and lost some skin from one.

165 lb male, age 19.

28/F/105#

no rings, can't do a muscle up anyway!

subbed 120 pull-ups and 120 dips

6x20 each

time: 14:40

still sore from Linda! Probably not my smartest move to workout yesterday too...ran 5K then did 4x8 L-pull-ups, DB push-ups and dips.

tomorrow is my rest day.

20yom/ bwt 140#
30 sets of 4 pu/4 dips

16:07

30 mu, subbed 120 dips/120pullups
broken 5/5 x 24

30:30

I did linda yesterday and am really sore. I even slept 14 hours. My traps are very sore too. Should i still do 120pu/120dips?

If I rest should i just skip a rest day to catch up?

M/24/185#

As rx'd on a straight bar (where I left 1/8 of my palm)

8:56

d - 28m/170

8:50 as rx'd

j - 33f/120

120 pu's/dips (6 x 20/20)

last 80 pu's 60# assistance

16:00

bw-201

Easing back into this, so only did 30 pull ups and 30 ring dips. Done in 5:05 and already feeling it in the arms and chest. Coming off 1 full month with zero crossfit, I really feel it even when scaling way back.

MC

120 pullups and dips in 54.46

Did about 5 each switching, but finished dips well before pullups (about 30 dips ahead).

cfwu(15) x 3 - subbed pu/dips for pushups

4pu/4dips x 30
switched off with my gf

36 minutes. time is pretty awful, but switching kind of slowed us down in the beginning when we could have been going faster.

CFWU x 3 minus pullups & dips.
Modified WOD:
60 pullups & 60 dips
Combination deadhangs, kips, & jumping pulls.
21:31

I subbed 60 transitions with as much weight as I could manage (i.e. from the floor, standing myself up, but trying to pull as hard and push as hard as I could), with 30 jumping dips since my shoulders are smoked for some reason, and 30 pullups. That took just over 20 minutes.

49yr/m/195
120 pullups and dips
30 sets of 4x4
29:40

27/M/190

120PU 120Dips 4&4x30
23:55

b"h

so sore from linda could do pulups even with kipping. had to scale and use the gravitron. didnt think of alternating.

120 dips 6 sets of 20
120 pullups w/gravitron 2sets 20 8 sets of 10
30 minutes

20 jumping muscle-ups

14:29

just wasn't feeling it today...i know, excuses...

My first MU workout.
30 MU's on a bar.

9:50

I couldn't string together more than 1 at a time. Thing it was due to my body swinging slightly after a rep. Looking forward to trying out my new rings for this when I have time.

31/m/225

3rd Cross fit workout. Back was still pretty sore today and I must have fatigued my triceps with all the benching on Tuesday. 40 unassisted kipping and dips then went assisted from 40 lbs - 80 lbs at the end. 25:11

Training last 6 months with heavy weight and lower reps put a good 15 lbs of muscle on, unfortunately it is not used to doing these kinds of reps! I really find I am synced about going to the gym again, I was getting into a rut and needed this kick in the pants.

1st time done as Rx'd- 30 legit muscle ups from standing start, no jump. Only 1-3 at a time but hey it's an improvement from not even being close to getting one when I started CF.

15:48
Ended with 5 support holds from 25-30 seconds each

33yr/m/185

CFWU x 3 minus pullups & dips.

120 pullups and dips
Sets of: 30(4x)
27:30

as rx'd 6:46

#229 Mike C

Rest to build. Although "Delayed Onset Muscle Soreness" (DOMS) has been proven to be a necessary part of the muscle building process, if you're really sore then you must've had a really effective muscle-tearing-down workout with "Linda." Doing more may push you over into rhabdo. Especially if you're hitting generally the same muscle groups.

I often use the rest days to catch up or double up on the WOD depending on how my body feels/ my schedule/ the workouts. Listen to your body.
Regards!

24/m/150

Scaled to 60 pullups, 60 dips, done (4 PU, 4 D) x 15

18 minutes

My pullups are a definite weak point!

27/m/215

subbed 120/120 4x30
done on rings
37:13
followed by:
2000m row
5 min. speed rope
5 min. heavy bag work

Age 51/BW 240# another mystery how did I ever do this in 16:58 last time? Still hurting from LINDA I did yesterday; 120 pullups/120 dips (12 sets of 10 each) 26:06 and I was toast.

My hands are completely torn up now from Linda and all these pull ups. And what do we have tomorrow? More squat cleans and pullups...this is gonna be painnnnfullll. Anyways

120/120

25:42

Still getting used to this stuff haha

120/120, broken into sets of 10/10.
17:45

32 yo, 225#

20 muscle ups on chin up bar

40 pull ups, 40 dips

34:10

Another mixed-up workout, fun though!

Dave 56/M/194
I was going to do the jumping MU thing but pinched my shoulder on the first one, so.. I did 120 pullups and 48 ring dips in 22:22.

Belinda 46/F/125
Did the wallball/pullup wod from Mon. 4/23 in 21:47

100 pullups then 100 dips

34:00

Pullups were fine till about 30, then did jump to slow negatives until about 80. Then just jumping.

Dips were ok. sets of 15 the first three, then ten a few, then a bunch of fives until singles...

BTW my Lower Back is KILLING ME!!!

26m/220

still weak on mu's

went 30 min

did 23 rds of
4 - pu's on suspended/swinging bar
4 - ring dips

still pretty sore from recent wods

29/144#

Good to do some WOD ring work. Slightly modified BrandX pack.

30 jumping muscle ups, 30 (bar) pullups, 30 mature support holds (instead of dips).
Time: 23:20
The supports were the hardest part!

BW 58kg

120 bar JPUs
120 ring JDs

17:40

60 Kipping PU's and 60 Dips for me - 22:00
40 Gravitron Assisted PU's and Dips for my wife - 12:00 ish

Just getting started into crossfit and it was a very "nice" workout to cut our teeth on. Looking forward to tomorrow, hopefully won't have to scale it as much. :D

--

Sub'd:

4 ring pullups/4 ring dips
4 ring pullups/1 ring dip/3 chair dips
4 ring pullups/4 chair dips X 3
1 ring pullup/3 kipped bar pullups/4 chair dips
4 kipped bar pullups/4 chair dips X 4 (split time: 26:52)
4 jumping bar pullups/4 assited chair dips X 20

total time: 40:06

Rings to support is hard.

--

M/6'2"/197lbs/30yo

Used small Iron Woody band for assistance

13:37

Squats
255 X 3
275 X 3
275 X 3

Deadlifts
255 X 3
285 X 3
285 X 3

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

8:45

60 pu 60 dip in 4/4
then practiced my transitions with 15 jumping bar muscle ups. Almost there, 18:31

120 pull ups
120 dipps 11:11

120 pups 14:52
40 dips 9:57

120 Pull-ups and 120 Dips:

24:27 Pull-ups fine but dips were not so good need to work on those!

33M / 185# / CF #82 / CFT 795

30 MU - 00:17:10

10 x singles
20 x jumping

Not in a hurry. Worked on false grip. Actually peeled some skin off my wrists. MU coming along nicely.

Man, first WOD on Camp Fallujah. My hands are raw (goodbye to what I thought was a callous), my body is on fire, and me and my buddies can't wait till tomorrow night

120 pull ups, 120 dips
5 pu to 10 dips
....our time wasn't so hot about 60:00 between the three of us - can't wait to get better!

Ellie(52)

X/trainer + CFWU

Hanging pullups X 4 X 30 sets
Ring dips X 4 X 30 sets

34.00

Greetings from CrossFitMarin.

W.O.D. Done at the end of 2hr gymnastics class.

Ugh: 50y/o m, 175# 30m-ups(Rngs): 16:18 (Not quite strict on all, but close.)- yup, we've got some bad ass old guys in our program!

Neal Cordova, (aka StreetRat)19y/o- Today April 26th! Happy Birthday Neal!: 165# male:30m-ups as rx'd: 11:43. Strict, no kipping because of busted ankle in brace and cast, slow time for him.

Amadraeus: 32 y/o m, 180# 30m-ups (Rings)as rx'd: 9:14.
Kipped the crap out of all of mine. Does coach want them done strict? I'm assuming kipping is ok. Fairly strict, slightest bend in elbows at bottom of m-up, did not turn wrist out, but all m-ups done hanging on ring tower, feet no where near floor. Did sets of 5, then 4's & 3's. Last time I went too hard at first, got only 10m30s, this time I paced better but too slow. Also did an extra 21 kipping m-ups in addition to the 30 for a toatal of 51 in 25m 12s while Lisa was finishing her set. Lisa is my "Project"- Muahahhah!! (Misery loves company.)

Lisa Brown: 22y/o? f, 183#?: 120/120 asst pu/dips: 24:01. Varied broken sets of about 10-20 reps. Way to push through those after we've already toataled your arms in the last 5 workouts!

Roger Harrell: Was at worship rehersal. =( I bet he could do the 30 M-ups in under 6min. I'll see if he'll do it and maybe post his time later.

Comment #185: Yeah, once you're strong enough, it's more about coordination and timing. Watch the videos. Also go to Roger Harrell's gymnastics web site, www.DrillsandSkills.com >Rings > Muscle-Ups. Some common mistakes people make:
1. Not a good enough false grip on the rings. Get your palm/wrist all the way over BUT make sure you keep your thumbs around the rings.
2. Keep the rings close to your sternum and along your rib cage through the transition. Don't let them come out to the side. You might not see this on the videos, but that's because the people demonstrating are already strong enough so that the rings don't come out to far to the sides and get away from them.
3. Your body goes from a slight arch under the rings to a slight pike through the transition, ergo your hips start off in front of the plane that the rings create and your chest is behind it. As you go through the transition your hips come back and transfers the momentum to your chest which comes forward over the rings in order to get on top of your hands.
Muscle-Ups are talked about extensively in the CrossFit Journal, and again there are excellent videos under the exercises section.

Comment #193: I'm a gymnast, not a golfer, but if I were to guess, I'd say be very protective not to lose any flexibility and range of motion. Stretch often, before, AND especially after the workouts as well as sporadically throughout the day. Getting stronger can negatively affect your range of motion and flexibility if you don't stretch enough. Other than that, I'd say being a CrossFiter would help you hit the ball further and you would fatigue much less throughout tournament play.
Comment #198, Valerie S., Congratulations on cutting your time in less than 1/2 with LESS assistance! You look up to OPT and Seal, I look up to you!
Comment #212, Scott H. Congrats on those 30m-ups and that PR! and at age 47! Awesome! Happy B-day!
Comment #220, Steve, congratulations on tearing of your first callus and all the other people missing 1/8 of their palms/wrists after the WOD!
Comment #229, Mike C: Don't worry, Mike, it's ok to be a Pussy! =) (ok, maybe it would be better to take the advice from Jon, comment #246! It is smart to listen to your body.)

9:07 jumping

CFWU x 3

WOD

120 Pullups
120 Dips

The pullups were done strict and I tried to do both exercises to a full ROM. Did all of the pullups first then all of the dips.

35:53

36m/185

No rings so I modded.
12 rounds
10 dips/ 3 45lb pullups

My linking of the pullups was shall we say...varied.
18:26

Subbed pullups and dips -- no rings in the gym here in Kabul.

22:48

40yom, 72", 200pds

120 assisted pu's, 120 unassisted dips: 33:16.

Wt: 210#

48 Ring Pullups
18 Ring Dips

32:36

Still have a long way to go until the muscle-up.

30 Muscle Ups
5:04
Most jumping

37/M/190--Syracuse NY
Pull up bar (no rings avail), jumping: 7:43

SASSASASASASASASASASASASASASASASASAS

CFWU 3X15-dips and p/ups

4/4 x30 [plus extra each to failure] HR in 147-155. Maybe do 6/6 next time

ABs/back 25/25/25/25
shoulder 3x10-12/ rotator cuff 2 3x10

did this last night after basketball game. got thru 80 doing 4/4 with gravitron assist for pullups, then my grip completely failed out on me. I managed another round of pullups and 20 more dips then gave up. 45 minutes.

Did Fran used 35lb db
5:27
21 thrusters broken at 15 same w/pullups
15 thrusters broken at 12 same w/pus
9 thrusters 6/3 broken pus
rowed 1700 meters

12:01

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

I did this yesterday.

I have been doing CrossFit for 2 weeks now and I am noticing a difference in my endurance.

120 dips
120 pullups (assisted 60 pds, sorry not a stud yet)
22:10
M/26/180
I am proud of it. My grip is done from the last 2 workouts!

Muscle ups are proving themselves to be tough for the new guy. I can only do them with a jump start.

Am I better off doing the jumpstart muscle ups so that i can get the motion down and eventually do them without help. Or should i be focusing on my pullup strength until I work my way up over the bar?

Mike 120/120: 19.11
Erin 120/120: 27.28

well, globo gym served me well again today. couldnt line up the a plac to do dips an chins in sync and when i did some one jumped on the freakn eqipment.
did 120 kipping chinups
and maybe did 80 dips

Wasn't happy

It's ok though, I made sure i got chalk on everything I touched.

1 Day Late, 1 Dollar Short

Alternate Event

19:22

42/m/210

did 120 pull ups
120 close grip pushups-dips mess old rotator injury up

15:31, been at cf for 13 weeks now, fried-taking 3 days off, see ya monday-maybe?

31, 5'11", 155 LB

120 pullups and 120 dips...33min.

30 rounds X 4 PU & 4 Dips;

Scaled as follows:

5R 4PU, 4Dip @ 50lb Gravitron assist,
25R 4PU, 4Dip @60lb Gravitron assist

Time: 36:40

90 Pull-ups
90 dips

13 min

I was amazed that towards the end I was having more problems with the dips than the pull-ups.

age 17 bw 165
120 kipping pullups & ring dips
did sets of 8 up to 40 then sets of 4
total time: 15:48

5:05

3 mu's every 30 seconds, missed the 30th rep that pushed me past the 5 min mark...

I can do a muscle up, but not enough (or consistently enough) to do this as rx'd. Subbed 120 deep bar dips and strict pullups.

Time: 23:00

Pullups were much more troublesome than dips. Haven't done strict pullups in a while.

120 jumping pull-ups (due to shoulder pain) and 120 assisted dips 14:27

90 pullups 90 dips 38:15

Bw 110
Age 24

ONE DAY LATE:

I missed out on this one yesterday so I did it Friday AFTER I did Friday's WOD in 20:56!!!

I've never done this WOD as rx'ed and today I attemped it with only the intent to finish no matter what and it went really well. There is a huge sense of satisfaction and accomplishment involved with this WOD because it's been the ONLY one that I've not been able to do because the MU has been so tough for me but today something just clicked. I'm so happy about this and next time I'll be fresh so I can go for under 15 minutes.

20 muscle ups, 40 pull ups and 40 dips
27:45

did not participate, out sick

Late post,

For the record....

120 PU assisted band
120 dips

did in sets of 10/10 X 12 = 120 total

21 min then sweat angels quickly after wards...

m 41yo 245#

Mark

26yom/68kg

as rx'd

7.57

(last time - 21.24)

40 minutes, 120/120 @ 100counterweight

22yom/6'2"/218#

120 pullups
120 dips
as rx'd

19:37 mins

As rx'd.

16:25

#286, Mullets: Do both. Doing the actual Muscle up with a jump start is more important than the pull ups and dips, but ideally, if I were coaching you so that you could complete the WOD next time, you would do a bunch of the jumping ones, (with the rings going gradually higher if you can make it), and ring pull ups but try to pull the rings (or bar if rings are unavailable) as far down as you possibly can, try to get them to your nipples, not to your chin. Also do the dips on rings if you can. Count the jumping muscle ups as 1/2 of a real one, so if you were doing all jumping muscle ups instead of real ones, you would do 60 or so. Also, doing 3 ring dips would be better than doing 4 bar dips. (Ring dips make you use stabalizing muscles, and are much harder.) Read my post #272 for further tips.

We didn't time it ... but we both landed huge PRs in our first set:

http://www.youtube.com/watch?v=X2yxbtvH7vM

http://www.youtube.com/watch?v=UblOr3JCLBA

120/120 Around 19 min. Alternating PU to fa