crossfit with swimming? crap, now I'm hosed!

I knew something like this was coming..

Hooooowee, this is gonna be a hum-dinger! I can finally put my newfound skills in muscle-ups to the test.

I am a swim coach and Level I Trainer.

Finally, a way to bring my two loves together. This is an entirely new universe of hurt. I love it.

both workouts are sav

Thank you to Coach and the entire crew that helped out this weekend in Golden. Your passion, knowledge, instruction, encouragement and inspiration left me grateful and ready to go again. The only suggestion I can make is to add a third day...I wanted more! If you haven't been to a certification...go. Thank you again for a truly wonderful experience and for everything you do day-in and day-out to share your passion with all of us.

Dennis

Is there a substitute for muscle-ups? I don't have anything resembling rings available to me.

I assume 4x the amount if have to do pull ups and dips in place of muscle ups?

Subs for muscleups

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

That was from the faq

Wow, what a fun looking workout. :)

Are they implementing Crossfit into BUD/s indoc?

Swimming underwater is pointless. The workout would be good if it was 25 meters of butterfly instead. You don't run holding your breath, don't swim holding your breath either. There is no benefit to it.

#15 sprinting is a completely anerobic activity
world class sprinters have demonstrated this by sprinting 40 to 200 meters-WHILE HOLDING THEIR BREATH. there was no significant decrease in their times-so, it is logical to assume that to stimulate the anerobic muscles/system, underwater swimming would be beneficial.

Fi Muxlow, how many places can you be in one time?!!

#16 i dont think that proves its anaerobic...

We've mixed swimming with CrossFit afew times, its a great combination.

Last effort was pushups, thrusters, 100m swim, and every 3rd lap was underwater [10 rounds total]. There's some pics on youtube under CrossFit Newcastle.

15* water temp that day....lots of shrinkage!!

#19 + 20:

Sure it does, just like driving doesn't require gas, since you're not constantly refilling.

A most gracious thank-you to Mr. Glassman, the Crossfit HQ staff and all of the trainers at the Golden, CO certification. This weekend was not only informative but also inspiring and entertaining. I had a great time, learned much and met incredible people. Thank you all for your support and encouragement! What a professional opertation!

Just wanted to send a congrats out to Andy Hendel on the opening of CrossFit Charlotte's new gym. Had a great workout today, one of many to come. The space is amazing. Anyone who's in the area and wants to start, stop by. Anyone who's visiting, also come on down and have a brutal workout. :-D

Congrats, Coach Andy & CrossFit Charlotte!!!!!!

30yo m, 155 lbs

21 thrusters (65lbs)
400m run
18 thrusters
400m run
15 thrusters
400m run
12 thrusters
400m run
25 slamball, 30lbs
25 slamball, 20lbs

15:14 (If I recall correctly, was breathing pretty dang hard ;-) )

Crikey!

When we had to do the 120 PUs/Dips as a sub for 30 MUs a while back it was the longest 'for time' WoD ever for me (~35 minutes). Now you want me to do HPCs as well?

It's gonna be a long lunch break!

For the substitution does that mean 45-36-27 of:
Pull-ups
Dips

Crikeys, right!

Brandon Wykoff ~ NICE PICTURE of you on crossfit.com's WOD for 2007-05-14!!! Way to represent with the Broken Arrow shirt!

That is the most insane video I have ever seen! Great choice on the music - it enhances the insanity..

12:27 - Ring MUs and 95# HPCs. Ring MUs with full elbow extension at both bottom and top of each rep, rings turned out and away from body at the top of each rep.

23:58 using 95# for the HPCs (bw=127) and the 3x pullups and 3x dips sub for the MUs. Not surprisingly, I spent most of the time doing pullups and dips.

19:04

Used 100 lbs for HPC, Ring MU.

Mu form has a long way to go.

time to try to get another muscle up or it's back to the usual chin/dip subs

26yo male 155 bwt

21.02
HPC with 110lbs
had to substitute muscle ups for 3x chins (all strict full ROM) and dips so it took me a lot longer than it should have. my gym doesnt have the ceiling space. but a good session.

Does anyone have a good stretch for the lat? My right side has been killing me since the WO from the 10th, and I'd like to see if I can work out the spasm before today's HPC's. Thanks in advance.

21:46
15,12,9
155lb HPC
3x15 Pullups/Dips
3x12 PU/Dips
3x9 PU/Dips

Using close to 90% of a 175lb male for 15,12,9 HPC. Now that is GOOD STUFF!!

m/165/uk

subbed 60kg for HPC, 3 dips + pullups [non kipping]per MU.

25:50

Howdy,
Work
{Tire carryx1350' (29#er's); Push-upx20 (29# tire); Pull-upx16 (29# tire); Barrel jumpx12 (31.5"); and Tire carry x1350'}.
Duration 12:17.
Bdw. 83kgs...

20 yo/ M / 1.82 m. / 78 kg.
10 weeks into the programme

Had to use a 135lbs. bar

Time 19:32

This weekend I discovered the CFLive archives. Although I've been reading everything about CF I can get my hands on, these shows are a much more efficient way to inform myself about all the topics surrounding the CF methodology.
As soon as I am back home next August I will try to find an adult gymnastics class (thank Roger Harrell), purchase a nice kettlebell (thanks Tom Corrigan) and start to implement the nutrition recommendations (thanks Robb Wolf). Very inspiring stuff.
It is clear that the WoD is only a tip of the iceberg the CrossFit-project really is.

25:49 (sub. 135# for power clean and 3*pushups/dips for MUs)

24/72.8Kg/M

Ouch!

Forced to drop the weight from 60Kg after 2 HPC to 55Kg, then after that to 45Kg for Rds 2 & 3. Still hard to do at that.

Rd 1 HPC: 2:21.6
Rd 1 PU/Dips: 8:02.67
Rd 2 HPC: 4:06.71 (I had to keep changing the weight plus my form sucked)
Rd 2 PU/Dips: 8:12.29
Rd 3 HPC: 2:00.59 (much better form this time)
Rd 3 PU/Dips: 8:35.62

Total: 33:19.48

Just wanted to drop a quick note thanking Coach & crew for the awesome weekend! I'll have to agree with an above comment, the certification was too short.

Subbed pull-ups (3x) and ring dips (1x) for muscle ups

time: 29:07. All sets extremely broken.

I don't know how to describe this weekend other than it was one of the most incredible experiences I have had. Coach Glassman and the entire CrossFit crew were knowledgeable, exciting, inspiring and fun. I cannot thank them enough for exceeding my expectations and renewing my passion for training.

CFWUx3 (subbed push-ups for pull-ups / dips)

33:50 (135 lb HPC, jumping muscle-ups)

BW 170

as rx'd

12:24

Good God!! You have to be kidding me!!

32/M/72"/160

Subbed 135# for HPC (glad I did)
If I get more than 4 hours of sleep, next time I'll try it at 155#

9:17

CFWUx3 (subbed push-ups for pull-ups/dips)

26:02 (95 lb HPC, jumping muscle-ups)

Thank you Coach Glassman and all the HQ staff and trainers that helped make this weekend’s seminar so enlightening.

The routines you put us through in order to teach us the proper form were grueling. Your staff's ability to detect faults in our form from across the parking lot was uncanny. Just when I thought I could relax my form Annie, Nicole or B. would show up behind me and put me to task to fix it.

The lecture portion of the seminar was very informative and Coach's sense of humor is top notch. I never realized that Coach was so funny.

The seminar is a definite must do and is worth much more than what you charge for it.

Annie you are one hell of a motivator. I will never again forget to count my reps, and if by chance I do, I do I will start over.

And Coach, after reading an article in the paper about fitness boot camp this morning, and how people need a drill instructor to motivate them, I could only think of one thing.

3 2 1 Go and there is no way I'm going to be DFL.

first crossfit workout
bw - 149.5
45 lb. hang power clean
subbed pull-ups/dips X 3 for muscle-ups

bw - 208.5
95 lb. hang power clean
subbed pull-ups/dips X4 for muscle-ups

I would just like to echo the comments already made regarding the seminar this weekend. The methodology now makes even more sense than it did before, but what I realize now more than ever is that people are what make this program so amazing. The trainers and Coach himself are just a great group of people who care about what they are doing and about others. Their energy is infectious and the entire experience really goes beyond words--yes, an English major at a loss for words. I could listen to Coach speak forever because he's incredibly intelligent, cuts through the BS to what's real and true, and is damn funny. Anyway, thanks again to everyone involved.

WU
oly bar HPC
95# bar HPC
WOD
14:22
w/ 135# bar
partitoned HPC 12/3; 5/5/2; 5/4
partitioned MU 5/5/5; 6/6; 5/4

30/F/158
bike 7'
CFWU x 3 (minus pullup/dips, +pushups/20# shrugs)

45# HPC 15-12-9
3x15-12-9 pullups/dips
17:32
post -- 5' double under practice

i am just returning to olympic lifts since high school, so i struggle finding the appropriate weight -- i am still not strong enough for some of the standard scaling. this was WAY too light for the HPC. they were a welcome break from the pullups/dips, so they weren't enough. i am still a bit new to CF, so i will get better, i promise!

115# HPCl
Pullups/dips x2
very broken
19:37

CFWU x3 (sans dips and PUs).

Used 50lb dbs first two sets, 55 lb dbs second set (worried about wrists)

3x pus and dips - 27 minutes - all broken

ouch

#13 Joe,

Butterfly is a workout, I agree. But from my competitive swimming experience, you breath 1-2 in a 50m race, 3-5 in a 100m race (Both freestyle). Breathing slows you down, so you limit it.

Practicing swimming while holding your breath increases lung capacity for sprints. It also trains your muscles to be more efficient.

subbed 3/3 for muscle ups
subbed 135 for 155 in 3rd round

24:48

+ 14 lb weight vest

amazing video...i swim
I definately apperciate the burning lung feeling they all had.

28 yom, 190 lbs

35:40

scaled HPC-135 lbs
subbed 4 PU and 4 dips for each muscle-up

15;12;9
135lb HPC
pullups (1:1)
dips (1:1)
9:03

Tough way to greet the week.

M/38/190

Subbed 145lbs for HPC and 3/3 for muscle-ups.

25:45.

Felt pretty slow, but the grip was giving out somethin' awful in the last few HPCs.

More better faster

Coach and crew, thanks for a great weekend. The class helped me realize two things. #1. How much I already knew from the readings and the web site. #2. How much I don't know and what an endless and enjoyable path to knowledge I am on!

#13 Joe, I have coached kids from just beginners to Olympic trial qualifiers and swimming underwater is vital. You can't swim any faster than moment you dive in. Staying tight and long will allow you to travel farther and faster with less effort. To do this it is good to learn to hold your breath beyond the distance you would normaly come up for air.

Watching the vid made me flashback to all my time at the tank and how I miss NAB..Nice workout..gotta try that one soon.

Thanks to the entire Crossfit team for two great days of instruction this weekend. The goal of any class is for the student to leave more knowledgable then when they started. This seminar deffinatly meet that goal. Thanks Again

CFWUx3 (push-ups for pull-ups/dips)

65lb HPC
ring MU, black band assisted

18:26

45 / 179

subbed 125# for HPC (CFT/875 method)
subbed 4 PU / 2 Ring dips for MU

27:58

HPC - 30 lbs (sacrificed weight for form)
Subbed 3xpu & dips for MU
total time was 21:37. Really felt the pump in the arms afterward...until next time :)

Awesome weekend Guys and girls, great to catch up with old friends and make some new ones.I like the new format, Its such a shame about the lime green didn't show up :P

M/22/190
Subbed 3X pullups & 3X dips per muscleup
155# HPC

ecstatic to finish in 35:02 with well over 100 pullups.

where are the CFlive video's posted. Am i blind or are they not in the exercise video section?

Started with 155 lbs and only got six reps before I started spazzing out. Switched to 135lbs for rest. Sub'ed 4 PU and 4 Dips for 1 muscle up.

Total time 26:25

I did 21-15-9 with 135# Cleans and 3 pu's and dips per muscle up. Brutal workout.

40 min. flat.

94# hpc- 20:40

27yom/215#/6'4"
35minutes, subbed 2xPullup+Dip, and dropped to 115# on the hang cleans.

Apparently I've never done hang cleans before, I thought (foolishly) that they'd be easier than regular cleans. Sweet merciful crap was I wrong.

WOD:

EDWARD: 24.43 (subbed 115 for HPC and 4 pullups/dips for muscle-ups - I really need rings)

CASEY: 23.02 (subbed 75 for HPC and 4 pullups/dips, gravitron assisted)

After a 3000m swim yesterday, the shoulders didn't appreciate the heavy weight of the HPC. Getting a solid core workout and bike ride in later today.

Oops, scratch that - we did 3/3 for subs, not 4.

#13

I agree with post #53 as well. I was a sprinter and would breathe only once during a 50m race and then maybe 5 times during a 100m race. Breathing slows you down. When I was in my prime I had a breath hold of 4:15 and I think that can come into play later in life as you deal with lung capacity. I just did a pulmonary functioning test and had the largest lung capacity he had tested (7 liters). I'm hoping that I won't need supplemental oxygen when I'm old.

CFWUx1
BWUx1
16:50 115lb HPC sore back

44/176

HPC @ 155 #'s
Muscle Up sub: 4 pullups and 2 ring dips per MU

Time: 24:29 plus a bonus of 2 ripped calouses.

As rx'd:

25:38

CrossFit Crew,
Thanks for the great weekend. After going to the gym this morning for a bit I realize how many people can benefit from something like this. Looking forward to getting things started in Park City. Great job to everyone this weekend, trainers and participants. Anyone doing this deserves credit no matter what times or loads you are posting because it takes some serious hard work, which most people aren't willing to put in. Thanks again for all the great information and help.

CFWU +push ups, less dips and PUs

Had to drop to 135# after 7 reps -the mind was willing, but the flesh was weak.

Subbed 3x push ups and dips for MUs

23:24

First WOD I had to weight scale in a while. Thanks for raising the bar again.

that should have been

3x pull ups and 3x dips for the MUs

is there a scaling for the weaker people?

thanks :-)

15,12,9 155lb hang power clean,muscle up

Rd 1 as req'd on chin up bar(muscle ups)
rd 2 3-1 ratio chins/dips
rd 3 3-1 ratio chins/dips
20:08

hands bleeding,ugly

m/172/6'/34yrs

Last CF for a week - I'm running a bike camp over the weekend - but that was a nice spot to stop at.

Cheats: Jumping MUs. I'm raising the rings each time MUs come up in the WOD. The rings are now the width of a hand-and-half over my head. I'd like to raise three more times then go "no feet."

HPCs as RX'd. Brutal on my hands. 155# is pretty heavy!

About 25 minutes (my watch kept stopping when my wrist rubbed on the rings).

#82 veronika

Scaling is a personal choice based on your objectives, strength, ability, etc. I noticed that Kelly Moore scaled the hang cleans to 95#. Just for reference, she's extremely strong and often sets the standard for people posting to this board.

For the cleans, I'd recommend using a weight that allows you to do at least three at a time. If you're just learning hang cleans, just the bar might be appropriate. If you can't do muscle-ups, there are numerous options, including, as noted earlier on the board, subbing 3 or 4 each pull-ups and dips for each muscle-up. For beginners, I'd say 1x or 2x pull-ups/dips might be plenty. Other options would be jumping or seated muscle-ups.

Don't be overwhelmed. Choose an option and do it!

17:17
muscle-ups on bar were assisted

This past weekend in Golden exceeded all expectations i had. The commitment of the trainers to better every single person there was amazing. And the passion you all had from coach to trainer was amazing. We all came in as individuals and left as a part of the crossfit family, and we owe it all to the atmosphere you all created for us. Thank you for an experience i will never forget...nor will my traps.

brooke #87, i second that on the traps...

M/160/48

65 lbs on clean

chin-ups in lieu of muscle ups
45 36 27

25 minutes.

Still very sore from Saturday's stomach workout.

Butch

31/m/220/77"

35:03

155 lb. HPC
Subbed pullup and dips for muscles up at a 3:1 ratio. Spent a lot of time doing pull-ups especially since I can't do a full kipping pull up on the pull-up station without cracking knee caps. First time doing this many pull-ups with no assist.

After 3 weeks of CF I am feeling the benefits when I do the workouts and when I play basketball. I am recovering from sprints so much faster now.

#82 Veronika - there are also scaled versions of the WOD posted on one of the Affiliate sites:

http://www.brandxmartialarts.com/

Look in the CrossFit Forum, the Workout of the Day topic, and there are several versions of the workout posted from Big Dawgs (not scaled) to Buttercups (the easiest/lightest loads & reps).

Remember, we're not necessarily weak, we have a lot of as-yet-unrealized potential!

as rx 25:29

The Navy Seals believe full-heartedly in hypoxic training, but the Air Force PJs and CCs don't as much (I was CC - 308 CCS Little Rock AFB, AR). There was and maybe still is a big debate about it. If your thinking about trying out for any of the militay commando units, then definitely train it. If anyone is thinking about Pararescue or Combat Control- email me and I'll give you the heads up on what to expect during "Indoc". I was a master physical trainer for the teams before I got injured during a night jump.

21/15/9
115# hpc
jumping muscle ups
28:00

M/48/5'10"/172

15-12-9 reps of:
155 pound Hang power cleans SUB 95 pound hang power cleans
Muscle-ups SUB 60-48-36 pull-ups & dips

27:51

23:05
sub'd
75 lbs HPC
kipping pull-up's
low parallet push up's
all as rx'd for reps

first time doing kipping pull-up's in a workout!

Yikes! Another humbling experience.

Had to drop the weight down to 95 lbs. for the hang power cleans.

Never done a muscle-up, substituted 1 strict pull-up and 1 dip per muscle-up. Yes, I know, not the prescribed ratio, but tough enough.

Had to pause repeatedly because my grip just plain failed. Had to do pull-ups on a thin and very smooth bar which really sucked.

Still took me ~20 min. for the workout, got some nasty calluses, and ripped the skin off the side of my thumb.

Not exactly my best workout... |:^{

110lbs hang power cleans. Cant do muscle ups yet so sub'd for pullups and dips on a pull up bar. 20min total with having to catch my breath after each set of cleans. 2nd week of Crossfit and Im already seeing the difference though. I love the challenge of the workouts and dread them at the same time. Gotta keep it going...

30/M/200

Bike to gym

CFWU x 1

Subbed 185# HPCs for first round. 175# for last two.
45,36,27 pullups/dips

27:11

Ouch

Bruiser!
M/162/24YO

As Rx'd: 15-12-9, 155# hanging power cleans, Muscle Ups

17:25

Age 34
BW 145#

15-12-9 reps of:
155# power cleans
Muscle-ups

16:18

21:10 scaled as follows: hang power cleans 115,120,125 for the 15,12 and 9 rep rounds; weighted pullups and dips for mu's 1/1 w/ 35,40 and 45 for the 15,12 and 9 rep rounds. All dips from the floor at a roman chair with dip handles. Finished up with some turkish gu's, got to 25, a new pr! Thanks, Coach! BW:169, Y/A:58

If you had to sacrifice half of this workout, that being either the MU's or the HPC's and replace them with another alternate exercise which one would it be and why? Rings are at home, weights are at the gym and there is no place at my gym to hang my rings?

M 33/170

cfwu x3 minus pu's and dips

24:20
sub'd 115 lb hpc
3 pu's/3 dips per muscle up

will go to 135 on next hpc.

I loved the video of the CF swim workout; sadly, assembling the necessary apparatus poolside is highly rare. Generally, the best way to CF at the pool is to combine pushups or burbees with swim efforts. A CF Journal (no. 36 I think) had some great CF swim workouts. One in particular called for pool muscleups, swim, pushups. Great stuff.

biked to the gym. Did my squats today as i missed yesterdays wod.

Squat
315x5
365x5
385x5
405x4 shaky and forward lean
375x5
380x5

followed by todays wod as rx'd
@14:00 i forgot stopwatch and went by wall clock.

followed by 10x30m sprints
biked home, drank protein

CFWU 3X12 minus Pullups, Dips.

WOD: 20:30

Substitutes for WOD as RX'd--

HPC:
120X15
100X12
100X9

Muscle ups-- 2X pull ups and dips. Broken at that.

scaled
135 lb hang squat cleans(15,12,9)
doubled pull-ups(30,24,18)
singled ring dips(15,12,9)
26 min

9 mile bike to work = 25:00
3 mile run at lunch = 24:00
HPC 65lbs 15, 12, 9, 6, 3
5X3 pull-ups
5X10 sit dips
5X5 push-ups = 13:00
9 mile bike home = 25:00

21-15-9 HPC
45-36-27 dips and pullups
39:15
Very ill today.

17:48 as rx'ed, my only real goal was to complete this as prescribed and I done did it.

My competitive spirit kicked in and it affected my performance negatively because I missed a few, especially near the end. If I was more patient I probably would have finished this closer to the 16 minute mark. Very happy to complete it, but I'm comin' for ya, Mr. Corson...

Pre-CFWU
Post- 3 rounds of 500m row and 25 GHD sit-ups=12:11

11:54 as rx'd

took my time to get all MU's perfect, tried to rush the last one in the 9's and missed it, added time, learn from it!

pre-CFWUx3
post-chins/push ups practice

Can you just do bar MU's instead of ring?

41yom / 151

CFWU x3 x15 +Pushups, - (Pull-ups, Dips)
WOD – Read reps wrong and am cursing myself now did 21, 15, 9 because I thought the reps were Fran like.

21x155# HPC (had no business doing this much weight) Sets(7,4,2,2,2,2,2)
63 pull-ups / 63 dips
15x135# HPC (should have used this weight from the start) Sets (5,3,3,2,2)
45 pull-ups / 45 dips
9x115# HPC Sets (5,4)
27 pull-ups / 27 dips

Time: An embarrassing 30:44 although I feel better about the time now since I did the extra reps. Most of the time was on the first set of HPC’s.

I had to keep decreasing weight in the HPC because of grip. I have never had grip failure before but combining the cleans with the pull-ups really did me in. I had a couple of really good full squat saves during the HPC’s and no drops.

M/26/178
CFWUx3
WOD as Rx'd: 17.46

8:43
muscle ups done on the chinning bar: no rings.

#115 Mhlane,

Don't be embarrased about your time. You did more than was asked. The Reps were 15/12/9, not 21/15/9. :)

Great WOD!
35:20, subbed MU with PU/dips and HC 120 lbs.

Found this on youtube though.... "GetBigGuns". Hilarious! Check out the end. "Portable" biceps/tricepsmachine. Gotta get me one. NOT.
http://www.youtube.com/watch?v=nHVEuVPZCXY&eurl=

28/M/185
CFWUx2

subbed 115# & jumping muscle-ups (as little jump as possible): 14:03

45kg power cleans : 15-12-9 reps
pullups and dips : 18-15-12 reps

17min

Colin:
Thanks! That will teach me to look at the WOD quick the night before. I came back from the gym and started reading the posts and I thought everyone scaled at first until I went back to the main page and noticed the reps. I was so worried about Cleaning 155# that I just didn't think about the reps much. Note to self write the Work-out down and bring it to the gym. Have a good work-out... Mike

cfwux3
mod'f by not thinking-did 18 hang power cleans the
1st set and 9 the 2nd set - mu as rx'd 15:51
post-dbl under practise

44/63"/140#

HPC
135 x15/12/9

Subbed pu and dips for muscle ups.
45/36/27

22 minutes flat. Running 2-3 miles later this afternoon with the kids. Woof.

28yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb hang power clean x 10.

95lb Hang power clean: 15-12-9
Muscle Ups: 15-12-9 (all sets broken into singles)
Time: 31:17

Foam roll after

M/30/174

scaled to 135 lb. on hang clean

17:26

Need to learn the muscle up...

32/M/200

19:35
Subbed ring pullups+dips, 2-to-1 on first set, 1-to-1 on last two. I usually do the 4/1, but this felt like a far better sub for MU.

Been taking a little rest from CF...resting a few tweaks!

12 and a half mile bike, then 450 meter swim.
Then decided to do the WOD, since hubby was doing it and I didn't want to just sit there waiting.

Scaled way back on weight on HPCs.
Also used 50# assistance on pull-ups, and 30# on dips.

Apparently Jerry read 21-15-9, which meant 63,45,27 on pull-ups and dips.

23:30

200lb/66"/38yom

155lb HPC- 15 - 12 - 9 all sets broken, should have scaled this weight

subbed pullups and dips for MU
60 PU - 60 Dips
48 PU - 48 Dips
36 PU - 36 Dips
still have yet to get the feel of the kip....

a ridiculously long 1:07. I guess I just didn't have much in the tank today.

26yom/68kg

had to scale the HSC to 135lbs.

15.35

subbed pu and ring dips for muscleups
18:41

At home from school now, switching over to metcon/endurance fartlek workouts, boots runs, distance runs, etc. in preparation for PLC Seniors at Quantico.

Runs in neighborhood, pullups on park bar.

Yesterday:
800m
50 pull, 100 push, 100 situp, 100 squat
800m
19:00

Today:
3.5m around park 22:56
50 pull, 100 push, 100 situp
800m home

Anyone else shipping to OCS this summer ?

34/M/183

WOD Scaled
95lbs HPC
3:1 Pull-ups and Dips for MU's

23:28
Felt really weak today.

90 mins of my Thai Boxing class tonight, so no WOD for me. Won't be able to play catch up tomorrow either as I'm out with friends. Too bad!

wod 15-12-9 reps
hpcl 155#
muscle ups (done on rings as jumping mu, full extension, turn out and support at top)

couldn't do more than 5 hpcl without putting the weight down, should have scaled to about 140

23:50

Tim: 17:15 as rx'ed

pre: double-unders
post: a very few HSPUs

Hmmmmm, very fond memories of that place, and the hours and hours of cold I had to withstand.

18-M-185

as rx'd

12:22

CFWU x 3 subbed pullups and dips with pushups

115lb hang power clean for the following reps:

12,10,10,8,6,5

Subbed Muscle up for Pullups and Dips. 5 sets of 10 of each exercise. Moved to Dumbbell push ups: 10,9,8,7,6 Then did medicine ball pushups: 5,4,3,2,1

Followed up with 4 x 100 meter sprints at a 6% incline.

Just started with CF. This was the first WOD that I completed, albeit with some subs.

36-M-192

95lb Power cleans
1:1 pull-ups and dips for powercleans

18:04

43yom/145bw

CFWUx3(no pullups/dips)
60/48/36 pullups/dips (I'v got to get a ring setup)
HPC as Rx'd
28 min.

What would be the eqiuvalent in high bar muscle ups?

As Rx'd with 155 HPC and MU's
25:30
My hands are shot

16:10

M/44/72"/185

Pretty much as Rx'd. Muscle ups done on a big square bar, big kip and one elbow at a time but got em all. HPCL 155. Ripped loose a quarter sized flap of L-palm (MU)and a dime sized chunk off R-thumb(PCL). Bought crazy glue on the way back to work and glued em back on. I should have taped up before this one.

did modified Sat WOD
for this only 15 and 9 1:1 PUs and dips
9:08

Ran the Reaper again this morning. 52:07 this time.

MU on bar, HPC scaled to 115#
20:42

David G., Have fun at Seniors. What is that like 95 times over the bridge or something? yikes! Better you than me.

M/33/5'9"/180#/CFT=870

Day behind.
AM-Red Rocks stairs & bleechers, 8 rnds=29:26
PM-Squats 5x255.265.275x2.280

35/M/166

15/12/9 Rounds of:

80# Hang Power Cleans (form still stinks, but felt a little better toward the end).

Chin-ups/dips

Used about #80 for the HPCs, subbed chin-ups/dips for MUs at 1:1. That was enough to put me under anyway, but my left shoulder's been really sore lately. I think from all the GTG chins I've been doing are aggravating a sprain I got a couple of years ago.

I didn't time it today, just went as fast as I could without breaks.

sub pullups (x3) and ring dips (x1) for mu
23:45

1 1/2 mile run to gym
CFWU X 2
WOD
26:01
subbed pu's and dips for muscle ups
3:1

135# hang power cleans
3X1 pull-ups and dips for mu's.
only did the first two rounds due to time constraints - 26:05

Steve
95lb hpc
40lb assist 3/3
19:11

Unfortunately I can’t physically power clean 155, let alone that many times. I was able to do 90lbs an average of 3-4 times in a row so I used that weight and did jumping muscle-ups: 11:43

23/m/158

as rx'd

29:34

15:20 as prescribed with ring MUs and 155# hang power cleans. FYI 155# is my bodyweight. 33yo as of last Weds.

Tariq

6'2" male, 185#

15-12-9 reps of:

SUB: 155# power clean
SUB: 1 x pullup + 1 x dip

22 minutes

Couple of days behind. Did WOD from two days ago, details there, 21:03.

Hope to tackle some scaled version of this tomorrow. Since full power cleans from the ground laid me out the other day at 95# I'm not sure what to use, but I'll figure it out.

CFWUx3, BW 128

75# HPC, jumping muscle-ups 21:43

M/50/165 lbs.

I am into my 3rd week of Crossfit, and if nothing else, these WODs are giving me goals to shoot for when I next do them.

Warmup: 10 minutes on Lifecycle + 3 rds. modified CFWU - stretch, overhead squats X 15, situps X 15, pushups X 15 (omitted PUs and dips).

WOD: 38:15 (ouch)

Scaled down to 115 lbs vice 150 for HPCs
sub'ed 3 PUs/3 dips for 1 rep of muscle-ups. ALL sets were very broken.

Really, really tired after this one.

M/26/200.5

subbed pu's and dips

135# hps's

very hard workout - everything was broken

oh yeah, 26 minutes.

M/32/170

Sub 4:1 Pullups + Dips for Muscel-Ups

38:50

Felt weak and slow. Getting over a flu.

(Sub 135lb for Hang power cleans)

135 lb. HPC
jumping muscle ups
~ 20 min.

22:54...
couldn't finish the WOD
hpc set at 105, finished all rounds
45 pull ups, and dips
36 " "
couldn't pull out the last round

29/M/236
Subbed 95 pound hang power snatches for HPCs, and 3x chin/dip for muscle-ups.
44:48

19/m/150#

45 min.. ouch
1x CFWU
hpc @ 55/65/45
sub kipping pullups & dips 45/30/15. After the first 20 on the first set of each I had to alternate between sets of 5 KPU/dips. Good practice for kipping, but arms feel like they're going to fall off.

Jogged half a mile cooldown

ugly 25:45 with subs of 126# HPC and chin ups/ring dips = 45/36/27
I really need to get better at these as I know what to do theoretically but my body reverts back to bending at the waist and using too much arm pull. The poor form caused me to get a bit too flustered early on.

Still a day behind, so I did yesterday's squats, today, results posted there.

I, at first, read this one wrong for the reps and saw a few others that had to, so I went back and reread it. Still have to scale like crazy, but now it's not quite so daunting a task! :)

Thanks, Coach!

Kate

15:03
115# HPC, Ring muscle-ups

155 lbs HPC x 3 15, 12, 9

45 PU x 1
45 DIPS x 1

36 PU X 1
36 DIPS x 1

27 PU x 1
27 DIPS x 1 14:33

42/m/168

HPC 145 Lbs
PU/Dips 3/3

27:29

Ripped left hand open, had to tape up...wasted lots of time..time too embarrassing to post because of it...lame excuse.

But I'm tired!

31/M/172
CFWU x3...minus pullups/dips

125 hpc
subbed 3 pullups/3 dips for muscle ups
32min.
Had share the pull up/dip station, but everything hurt so much that I didn't really mind.

The certification seminar this weekend in Golden Co, was an incredible experience. A BIG THANKS to Coach Glassman, Nicole, Annie, Brendan, Tony, the rest of the HQ staff, and other trainers that helped out for all their hard work.

Flight to Colorado...$ I forget.
Hotel....$ Doesn't matter.
Food....$ Who cares.
CrossFit Certification Seminar...$ Not enough!

Benefits of the seminar...The instruction, inspiration, motivation, and experience....absolutely Priceless.

bw-200

wu
cfwu x 10reps
135# squats x 5reps
155# hpc x 3 reps

wod-scaled as follows
10 x 155# hpc
11 x 145# hpc
21 x pullups
21 x ringdips
15 x 145#hpc
15 x pullups
15 x ringdips
9 x 145# hpc
9 x pullups
9 x ringdips

16:51 total

All sets were broken and the rings dips were self assistd with feet on a chair for last 2 sets. Still feels good, even with the scaling.

MC

BW 58kg

35kg HPC
x4 JPUs + JRDs

30:50

21yom 167lbs

CFWUx3 -pullups -dips

95 x 15 hpc
9 pullups / 6@52lb gravitron
15 dips
85 x 12 hpc
3 pullups / 9@52lb
12 dips
75 x 9 hpc
9@52lb pullups
9 dips

17:38 (minus some for having to switch bars at some point)

20:39

135# for HPC, Ring MUs

Should have done 155# on HPC

28/F/105#

pre: 3 mile interval run on treadmill
Burgener Wam-up
Handstand holds

65# HPC
3 pull-ups/3 dips per MU (25# assistance on dips)

time: 19:58

grip gone. was shooting for under 20 min. Close one!

post: weighted ab work

tomorrow will make up sat and sunday's WOD.

Wt: 212#

36 Hang Cleans (last 12 were done at 145)
108 Pullups
108 Dips

1:17:??

This was grueling. Loved it though.

1st set 115lbs
2 and 3 95lbs
instead of muscle ups I did the amount of reps of both ring pullups and ring dips

14:49
Sub 95 lbs,
Jumping MU's (rings 1 inch above body height)

27yo 200lbs

11:30

hpc's done as rx'd
mu's done starting with knees on the floor due to lack of ceiling height!

17:35 - 130lb. HPC

9:42 as rx'd
Good one.

Coach thanks for the killer swim workout, I love this format terrestrial WOD posted with a pool/land WOD.

As for the Golden Cert, BIG shout out to the HQ crew, you all rock, and an even bigger shout to all the green shirts for making this certification the most efficacious expenditure of two day I can think of in the recent past (like the past 15 years!). I would gladly go for more if my body would allow. To all the other participants it was a pleasure meeting all of you and hearing from you how CrossFit has impacted your lives and your training. I can say that it has had a deep continuing impact in both areas for my life (my wife and I are both CrossFit trainers and my body is changing fast). In closing I would like to give a pat on the back to the crew from Park City man you can come benchmark any of our WOD’s anytime.

Franklin Okumu CrossFit Oakland

35/M/200
32:50

33/F/138
4:1 PU-D/MU
65# HPC
32:47

27/m/215
155# HPC's 15,12,9
subbed ring pullups x3 and ring dips x3
28:27

135# HPC 3:1 PU and Dips
Around 29 mins.

Subs:

75# HPC
5:1 Jumping Pull-Ups/Bench Dips for MUs

26:05

Warmed up with yesterday's WOD

185
205
225
245
265

Today's WOD
Subbed 115 lbs clean, and did 15 pushups and 15 dips as subs for the muscle-ups...was in a rush.

10:40

improvised today:

Tabata Squats, situps, burpees

Foz: 20, 14, 7 = 41
Jeremy: 15, 10, 5 = 30
Annie: 18, 8, 5 = 31
Brandy: 15, 9, 5 = 29

p.s. jeremy met pukie between situps and burpees

- subbed 95lb for clean
- 45-36-27 pullups (170lb assist) + dips (130lb assist)

30 minutes...of excruciating agony... felt good to power thru a mostly prescribed CF workout for the first time after 3 weeks of regular attempts... yay!

33yo6'1"/170LBS

SUBD 115 HPC

3 pu/1 ring dip per mu
45/15
36/12
27/9

time 18:30 then continued on with 15 pu/ring dips/12 pu/ring dips/9 pu/ring dips = 4pu/2 ring dip per mu for a total time of 24:26

Tonights WOD was weak and not focused
95# HPC
subbed 3x Pullups + 3x Paralette Dips for MU
21:11... blahhhhh

3CFWU15

155 X 15 HPC (broken into 3 sets of 5)
10 dips
10 pullups
repeat
stop when 60 dips and 60 pullups

155 X 12 HPC (broken into 4 sets of 3)
10 dips
10 pullups
repeat
stop when 48 dips and 48 pullups

155 X 9 HPC (broken into 3 sets of 3)
10 dips
10 pullups
repeat
stop when 36 dips and 36 pullups

Pullups assisted on gravitron
Didn't time since sub for mu takes forever

Too weak for 155#. Dropped way back to 95#. Rolled through with 95 and pull down/ dips at 180 and 180 respectively. Need lots of work on the explosive side of cleans. I will do better.
Vance

28:29 Really struggled with last nine cleans. Sub. 3x for muscle ups. Not much energy today.

bw: 110
24:49
50# on HPC tried 65# wasn't happening
2 bands very broken on the pull-ups (3 for 1)
dips on parallettes feet on box (3 for 1)

15-12-9 Jumping muscle-ups, 105 hang-power-cleans, through 8 on second set, then dropped to 85. Ouch.

26:04

as rx'd 18:52

45 m 202

155 hang cleans 15-12-9 reps as rxd
subbed pullups and dips 45-36-27 reps each

Timer/spotter thought I was not going to finish after first rotation.

14:00 exactly

Me:
115# HPC: 15- 12-9
Pullups/Dips: 45 - 30 -20
24:30

Her
45# HPC 15-12-9
Jumping Pullups/Dips: 15-12-9
12:00

15:15

feet on a bench behind me for muscle up transition (still don't have one)

1 mile jog + CFWUx2
Rd 1: 155 HPC, 60PU+60dips
Rd 2: 135 HPC, 48PU+48dips
Rd 3: 135 HPC, 36PU+36dips

40:46 - I have excuses but they don't help my time so I'll keep them to myself.

39yom/200

135lb hpc
2 pu's and dips for every muscle-up.

26 mns

39yom/200

135lb hpc
2 pu's and dips for every muscle-up.

26 mns

34:00 w/115 cleans

23M 6' 175#

35:35

55 y.o. 155lb 5'10
Did 3 pullups + 3 ring dips for each muscle up
Only did 65lb power hang cleans as I have a cervical disc and weights make my arm/hand go numb. 33:32sec
Getting surgery after the Mud Run in June.

age 40
bwt 210#
time-20:20
subbed 3 to 1 on dips and pullups for muscleups.
155# hang power cleans as rx'd.

24/M

Subbed 115 lb. for HPCs
Subbed 3/3 pull/dip for MU

15-12-9: 31:45

Introduced a friend to Crossfit today so I had to show him proper form on the HPCs and help him out a few times. He did the BrandX puppy's version for today. I think we have another follower now :-)

bw 167 age 38
95# HPC
3:1 PU/Dips
32:00

115# HPC
2x pull ups, 2 x dips

28:40

I'd love to see some kind of CrossFit workout involving swimming. However, it seem to meit would be a major departure from the "garage gym" mentality that crossfit represent. No one has their own 25m pool, and I've seen no pool with chin up bars (and I seen alot--perhaps 50+--training pools) Even the training pool at the Amphip base on Coronado where the Seals train is not set up to do what the video shows. (unless they've made some changes) so, it seems to me that a CrossFit WOD involving swimming would require a pool, ocean or lake.

Also, having been around the Air Force PJ's for many years, when they do their 25m under water swim it is never with an oxygen deficit, i.e. it is the first exercise done. Asking anyone to swim underwater for 25m after doing chin ups and thrusters as fast as possible (x 5) is probably humanly impossible.

As an aside, I would be interested in learning of any training effect attributed to holding one's breath during an oxygen deficit.

28:08

155 pound Hang power clean, 9 reps
145 pound Hang power clean, 6 reps
15 rounds of 3 pull-ups and 3 dips
135 pound Hang power clean, 12 reps
4 rounds of 3 pull-ups and 3 dips

what a fantastic weekend at the CO certification! i was so honored and humbled to be in the presence of Coach Glassman, so many amazing CrossFit trainers and affiliates and those there to learn like myself. i look forward to continued learning with the CrossFit process and i can only hope that Coach Glassman allows people with physiology backgrounds in to the family!

Again, no access to gym -- so used our Kabul villa.

Sub'ed 70lbs for HPC: 15-12-9
Dips: 45-36-27
Pullups (down 3 flights of stairs, outside, used bamboo pole hung over a CONEX ball and nearby wall): 45-36-27

I soooooooo look forward to being in the US next week to use a regular and SOLID pullup bar -- LOL

Oh, time was 23:58.

Wicked video! Best one yet!

45M/235#

15,12,9 reps of:
155# Hang Power Clean
Muscle up - Sub 3 pullup / 1 ringdip

Time = 31:17
Ripped 1 callus left hand, 3 right hand :(

Well.. we subbed and scaled to hell

56/M/195 19:02 HPC's @ 115lbs. Jumping MU's w/ bottom of rings at about adam's apple height. After the WOD raised the rings so that bottom of ring at about eye height and got a much better feel for the transition on 15 more jumping MU's.

46/F/125 38:49 HPC's @ 45lbs. subbed 3 pullups/1 ring dip for the 1st set (21), then 2 pullups/1 ring dip for 2nd and 3rd sets (15 & 9).

Holy Muscle-Ups, CrossFit Buddies! Just realized the WOD was 15-12-9. We did 21-15-9. I'm not sure I'm gonna tell Belinda or not!?

33M / 185# / CF #95 / CFT 815

"Tabata FGB" with my TACP flight.

24lb wallball - 10
75lb SDHP - 7
20in box jump - 11
75lb push press - 8
Jumprope (sub'd for rowing) - 11

We divided jumprope reps by a factor of 4. I took the trophy home with a total score of 47!

Another beautiful afternoon at Brand X!

As Rx'd - 17:42
Not as impressive as Mr. Miller, but then again, who is!

Golden Certification was amazing. We're a little late posting because we had to drive home today, straight north back to Canada. It was definitely worth the trip and we would go again in a heart beat.

Everything was invaluable, from the classroom lectures to the hands-on practice to the team workouts. The trainers were personable and professional and it was great to meet everyone. Thanks Coach for this great opportunity, you held everyone's rapt attention from beginning to end.

If anyone hasn't been to a cert and gets a chance to go, do it, you won't regret it.

CFWU (12), WOD subd 3/3 pullups/dips for muscle ups and 135lb HPCs, 14m46s....grip was toast at the end...

20:00 jumping m/u's

22.27
as Rxed
BW 70kg
70kg HP Clean 2s,3s,1s
Kipping MUs 5s,3s,2s,1s

30:04
HPCs w/155; 3:1 pull ups; 4:1 pushups

WOD #2
27:25
135x15, pull-ups x 15
135x12, pull-ups x 12
95x9, pull-ups x 9

This is only my second WOD. I look forward to getting back in shape to actually be able to do a muscle up. My grip was shot at the end.

First WOD in a while ... 28:25

135 lb. Hang Power Cleans (155 was heavier than I remembered!)

Subbed 3 x Dips + 3 x Pull-ups for Muscle-ups

Ken #216,

“I’d love to se some kind of CrossFit workout involving swimming.”

- That’s exactly what the video depicts.

“However, it seems to me it would be a major departure from the “garage gym” mentality that CrossFit represents.”

- Not really. Check the archives; in the past we regularly included swimming in the WOD’s. (Backed off after incessant whining about no place to swim.) Many of our Spec Op’s CrossFitters have included swimming in their WOD’s for years. The CrossFit charter is functionality, intensity, and variance. Swimming is a perfect fit.

“Even the training pool at the Amphib base on Coronado where the SEAL’s train is not set up to do what the video shows.”

- That is the Amphib Base on Coronado; that is their set-up. They regularly include swimming, of course, in their WOD’s.

Also, having been around the Air Force PJ’s for many years, when the do their 25m under water swim it is never with an oxygen deficit….”

- The current completion rate for scores of CrossFitters at PJ Indoc is 100%. Contact for substantiation/verification. There’s a new Sheriff in town – his name is Pukie, he does everything differently.

m 34 bw 160

Scaled to jumping muscle up and 125 lb hang power cleans.

11:18. Cleans were broken up to sets of 3-5. I could have done 135. The jumping muscle ups could have been done a little quicker. Overall, pleased, but room for improvement.

35/m/205

subbed 3x pu +3x dips for each muscle up.

33:45

CFWU minus pull-ups plus shoulder exercises

Subbed 93# for HPC and 3 pull-ups + 3 unassisted dips (first time unassisted although not very deep) for each muscle-up
26:18

20:52

All sets broken to halves, thirds. Scaled the HPC to 95 and then 115. Did 3x dips, pullups

14:48
had to assist myself on the MU's on the rings
HPC as rx'd

Kind of did my own thing today.
Rd 1: 12 MU + 6 ring pulls/dips + 30 Burpees
Rd 2: 12 ring pulls/dips + 24 burpees
Rd 3 9 ring pulls/dips + 18 burpees
Time 23:18

no rings, eased up on intensity today, just practiced HPC

95x5
135x5

155x5
155x5
155x5
155x5

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

135HPC
45-36-27 PU

27:00

HPC's at 65kg for first two sets, then 45

did 5 muscle-ups, then subbed pu's/dips at a 4:1 ratio

43 minutes

HPC's at 65kg for first two sets, then 45

did 5 muscle-ups, then subbed pu's/dips at a 4:1 ratio

43 minutes

Rest week for 10K adventure run this Saturday.

Today's WOD:

20 minutes on treadmill
20 minutes on C2 Rower

15 pull ups
15 dips
10 pull ups
15 dips
10 pull ups

Xfit Day 3.

95lbs 9 x 6 x 6 x 3
---------------------

No rings at gym sub'd dips and pull-ups

Dips: Pullups.
11-9-6 6-3-3
10-6-3 3-3-3
9-6-3 3-3-1

willp
28m 27bf 247lb
155x15 15 ast pull-ups 70 tri ext
155x3 135x9 12 ast pull-ups 70 tri ext
135x9 9 ast pull-ups 70 tri ext
10:02
1 hr walk

M-27-168

Scaled down to 135 HC - could not have gone much heavier...Grip giving out.

23:00

MUs came one or two reps at a time. Really tough when directly after the HCs.

HCs all broken sets as well.

Finished up with one round of Tabata sprints on an inclined treadmill.

37/M/190--Syracuse NY

First time I've had to sub weight in a long time, but I was having NONE of the 155 cleans...

145 hang power cleans
Jumping MU's
16:38

Movement Prep warm-up
Burgener warm-up
33:52
Scaled it :( 135 pound HPCs

Did thid one on 5/15

WU- 3 x 15 of situps, BE, squats

WOD with subs-
65 lbs HPC- 15 reps
45 jumping pullups and jumping dips
65 lb HPC- 6 reps
55 lb HPC- 6 reps
36 jumping pullups and jumping dips
55 lb HPC- 9 reps
27 jumping pullups and jumping dips

Time- 20:36

I felt like my stomach was going to rip open with the first set of situps in the WU!

To many failures in round 2 with 65 lbs HPC so dropped the weight down. Pullups and dips were broken into sets of 6 or 10. I need to start doing forearm exercises.

Kate

Thought this one would suck! I was right!
28:52
155lbs HPC hurt real bad

Did this one a day late
27:04 with 155 HPC and 3x pull-up dips. Was unable to do bar muscle ups or kipping pull-ups today due to a lack of skin on my hands from where my calluses were on Sunday.

As for the HPC every time I did one I felt I was being watched by the Cert. trainers from this weekend. Needless to say my form improved drastically.

11:30

17:43 w/scale downs

135# HPC started with 155# but lowered it
subbed 2 for 1 dips and Jumping PU

Used 135lb for cleans and did jumping MUs

16:40

skipped last 4 MUs due to elbow tendonitis pain.

Subbed 135lbd Hang Power Cleans and 3 Pull-ups/Dips per muscle-up.

Time of 23:01. The pull-ups really slowed me down, surprisingly.

had to sub cuz of a wrist injury

did 15-12-9
50lb dumbbell hang power clean (highest i had)
rds of 3pu's/3dips
time 34:54

definitely could have pushed harder.

38 yo/174lb

Scaled HPC to 146lb (after first 4 reps)
MU as RX'd

24:48. Ow.

M/31/191

day late
CFWUx2
155# hang clean, jumping MU's off low box

cleans broken(8-5-2,6-4-2,5-4)

16:30

The cheese grater barbell busted up my callouses real good.

22yom/6'2"/218#

as rx'd with 3 dips and pullups per muscleup

22:41

M/24/115

Scaled HPC to 65lb (95 was too much)
Scaled sub 1 pull-up + 2 dips for one MU

~28:00

Just barely managed it, last set of pull-ups were jumping, did a few extra to try and compensate.

26yom/6'3/175

1st CF Workout
Didn't realize what to substitute for Muscle-Ups, so I just did dips. My form stunk, and I was zapped, but it was great!

Jeff-@ home-13:30 (hook grip on HPC)

Jenny O.- Nice job- hope the shoulder was ok.

15-12-9 reps:
155lb. hang power cleans
muscle-ups
time: 33:45

I'm a day behind on this one. Completed on the 15/5

Jumping MUs
weight scaled to 95lbs for HPC

18:30

27yom, 160#

hpc 135-115-115 (all broken)
pull-up, dip 1:1 mu (3:1 is bull)

17:43

Wow, this is going to take a year and a day considering the weight equipment is in the basement of the gym and the pull up/dip stations are on the top floor. i don't think ill bother keeping track of time.

Today I did

Tabata
Pull-ups: 6,5,5,3,3,3,3,4
Push-ups: 11,10,10,7,5,6,5,6
Sit-ups: 11,8,7,6,6,6,6,6
Valslide lunge: 10,11,12,14,12,11,10,10

RESULT: 238

21 15 9
135# Hang Cleans
Dips
12:37

currently digging a 25m hole for my 25m pool...(off the back of my garage) I love the workout, and will be dragging my door gym to the local pool and some rubber hex DB's to the pool, they usually let me do whatever I please (but always on the buddy system)
I've only gone as far as 45m underwater, but that was as fresh as could be, I cant wait to see my failure!

18:40
-135# hang cleans,
-15 muscle ups,
-2 m-ups; 10 L-pullups,
-1 m-up; 8 L-pullups

30 min

(first time I actually did muscle ups)

6/40/190
cfwu
15-12-9 reps of:
135 pound Hang power cleans
pullups/dips - all broken jumping
18:42

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

17:10

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

30/m/5'11"/180

Had to scale the workout down a little today... Not happy about that.

155lb HPC x 6, 135lb x 9
45 Pull-ups, 45 dips (did 3 rounds of 15 each)

135lb HPC x 8, 145lb x 4
36 Pull-ups, 36 dips (did 3 rounds of 12 each)

145lb HPC x 9
27 Pull-ups, 27 dips (did 3 rounds of 9 each)

48yom/149

Had to scale to 119# HPC
MU's as rx'd, full rom, all singles

26:40

28m/170

14:35 as rx'd

I felt exhausted and needed to let my body rest, so I didn't do the WOD.

CFWU x 3

Worked on form for the olympic lifts.

28/f/156#

I took a rest day yesterday and did this workout today.

CFWU x 2, dog push-ups instead of upper body work

Brand X puppy mod - 15-12-9 55# power cleans, pull-ups, dips

I did unassisted chins as well as possible (first half of each round's reps, broken) and then switched to beginner pull-ups. I tried some shaky partial dips (I'm weak and uncomfortable near the bottom) until I discovered that I could assist with my legs using the small high step on the Gravitron. (That machine is cantankerous and takes a while to warm up, which is why I never use it the standard way.) The last two sets of dips were full depth and self-assisted.

Power cleans felt pretty good, though I have to work on my habit of landing wide. Most of my reps were solid and I got a good stomp on at least one of them. I'm no longer scared to catch the bar on my shoulders. I took short breaks halfway through each set when I started to lose focus on form.

27:00

42/6'/214-gaining wt?

4th month cf
140# hpc
20 hpc
70 pullup
80 close grip push up
20 hpc
50 pullup
70 close grip push up
10 hpc
30 pullup
50 push up
33 minutes and change
forearms and grip is dead

Pared this way down..

2.75 mi run (20'30")

15/12/9 of

95# phc
jumping pullups
dips

10'36"

27m/200#

95# HPC 15/12/9
pullups/dips 30/24/18

21:34

37yr old m 5-9 185
155lbs power clean 15
3 mu 30 pu 30 dips
155 power cleans 12
2mu 30 pu 30 dips
155 power cleans 9
1 mu 30 pu 30 dips

10:53

155lb hpc x 6
Muscle up x 6
*6 rounds for time*
;-)

135# Hang Power clean 15,12,9
Pull ups 45,36,27
Ring Dips 15,12,9

40/163
155# hpc - 15 (broken)
m/u - 15 (broken)
155# hpc - 12 (broken)
m/u - 3 (27 p/u, 27 dips)
155# hpc - 9 (broken)
m/u - 0 (27 p/u, 27 dips)
21.01

143lbs/30yoa

15-12-9 reps of (subs):

155lb hang power cleans (155lb for first 9 reps, 135 there after)
muscle-ups (2 false grip ring pull-ups/2 ring dips x 15, then 1 false grip ring pull-ups/1 ring dip x 12, then x 9)

TIME: 20:43

I've only gotten one muscle-up so far (and having a hard time repeating the feat) so I tried to sub something to closely mimic the move. Hook grip was key to holding the bar on the HPC. False grips scraped up my wrists, which could have been cooler only if they had bled.

115# hang power clean 15-12-9
dips and pull ups 45-36-27
23:02
what was your time Rob?

Theory part of the seminar was great.
Practical application - not so much.
Some brief points:
1. Level 2 seekers in green shirts ranged from very good and knowledgeable to downright scary and mislead.

2. Squatting a deadlift is retarded and should not be taught.

3. What is the use of medball clean? (and mandatory squatting while deadlifting the ball?)

4. Not enough time spent on practicing the basic moves (dead, squat, press) prior to going next step.

5. Extremely low level of oly lifting knowledge and experience among Level 2 trainees.

6. It used to say that seminars only had 30 attendants, because more people than that and quality dropped. There were at least 50 of us and quality of hands on instruction was lower than expected.

That's about it.
My expectations weren't met.

sub'd 135 lbs for HPC's and 3 pull ups and 3 dips per muscle up.

39:14

Hanging Power Cleans, Dips, Pull-ups: 15, 12, 9 for time
20kg (44lbs) Power Cleans
25kg (55lbs) assist on pull-ups

10:00

Didn't sub 3 for one on the pull-ups and dips - last time I tried that I aggravated a few injuries so I'm going a bit easier on myself this week.

Charity
91# HPC
28:57

Seriously scaled this one...

115# HPC
1x PU & dips

Also didn't take a good look at the clock.
~20:00

#15
nice remark. the body is not a car. and the body can be stimulated to rev up certain energy generating systems-like a car can't-by holding one's breath-you are correct-this doesn't prove that sprinting is anaerobic, but that isn't to say it doesn't have the capacity to improve one's fitness, just like swimming underwater does. comparing a body to a car is rediculous, how does one improve a car's fitness by driving it underwater?--last comment made just to be completely unrelated to fitness, as your comment was. lets get back to fitness

32:22

subbed 4/4 PU/dip for MU

21/m/180#

completely changed this thing due to physical limitations and the limitations of the layout of the gym.

hpc 115# 15/12/9 alternated with 192# bench press till failure, averaging 8 reps(had to use smith machine due to shoulder injury)

cfwu(15)x4 done at end of work out

didn't bother keeping track of time as i got into a brief conversation with a member at the gym. may have recruited one more to crossfit.

cfwux3
15x155lb power clean, 30 pullups, 30 dips
12x145lb power clean, 24 pullups, 24 dips
1x145lb power clean...ran out of time

~20 minutes

M/150lb/23yo
You guys are beasts. Had to sub 115# HPC and did 45-36-27 PU's and dips.
25 min

did this after BJJ practice

Used 95, 105, 115 for HPC

2 PU and dips per MU

13:22

15:23

Peter 20 yom 198lbs
Subbed 4 dips & 4 kipps for each MU
Hang Clean @ 155#
24:30
Marcus 26 yom 189lbs
As Rx'd
13:01
Finished with yesterdays Squats 5x5
205-225-245-265-275

44:20

Hang power cleans: 1st set=45lbs, sets 2/3, 55 lbs
Muscle Ups: subbed 4 PU/dips per MU (assisted, Cybex #14)

This one killed me.

155x15-45PU-45 dips
12-36-36
9-27-27

23:50

26:58 with 135lb HPC's

HPC as Rx'd
No rings to even try MU, so did 3x pull ups and dips (45, 36, 24)

27:56
in Bagram -- feeling the altitude -- not used to it

0.5 wod or less!
8 6 5 hscleans 70 kgs
pull-ups
ring dips

good to be back and getting better!

as rx'd 15:25

HPC cleans (6-5-4; 4-2-6; 5-4)
Ring MU: no more than two at a time.

I was thinking under 10, until I started, and then the goal was 15. I was on pace but the last few MU weren't coming. Had to help a few getting started in all rounds...rings were hung low and awkward...no groove like last time I did MU. Several failed attempts so the last one took about a minute. HPC were good tho, good pulls and hip extension.

Age 35
BW 182

CFWU * 2

As Rx'd 24:19

HPCs are evil, bad, low-down and mean.

115 hpc/pc after 1st few
2x pu (mostly jumping), dip
26:41

Coach,

"There’s a new Sheriff in town – his name is Pukie, he does everything differently."

Needs to be on a t-shirt!!

Just spoke with Socha re possible visit. Hope you visit Q soon!! Im gonna try the swim WOD at Q.

22:32

HPCs 95#--felt a little too easy.

Started with jumping muscle-ups (bottom of rings at eye level) but petered out fast. 20 minutes in and still early on the second set, switched to pushups just to get it done today.

modified:19min
15,12 reps 135lbs,
30,24 reps pullups + dips

23:07.

Used 135 instead of 155 for hang power cleans.
Subbed pull-ups and dips: 30 1st round, 24 second round, 18 third round.

subbed HPC for 40kg instead of 70kg
subbed MU for:
pull ups - weighted at 13kg; then 10kg; then 7.5kg
ring dips

rounds as rx'd 15, 12, 9

18.55

22:30. Subbed two assisted (I stood under low rings, and used my arms as much as I could) muscle ups for every actual one.

17:36

p/u x2
dips x3

too tired, VB gym outside
135 HPC x 8/4/3, 6/3/3, 4/2/2/1
Ring Dips x 15, 12, 9- all broken
Kip Pull-up x 15, 12, 9- all broken

23:30 scaled back; tired, sore, lack sleep

Damn, that was tough....

Subbed rounds of 45-36-27 pull-ups and dips for the muscle ups.

Round 1: As rxd.
Round 2: Failed first to reps of the clean. dropped to 135# and finished set of 12.
Round 3: 12 reps of 135# cleans.

Total time: 33:32.

Damn, that was tough....

Subbed rounds of 45-36-27 pull-ups and dips for the muscle ups.

Round 1: As rxd.
Round 2: Failed first to reps of the clean. dropped to 135# and finished set of 12.
Round 3: 9 reps of 135# cleans.

Total time: 33:32.

Got my first muscle up today. Actually got all the way through 3. The HPCs were too much at 155, so scaled down to 135. No time, as I didn't finish, my arms were cranked from the MU.

M 31/208

Subbed 135 after 6th rep.
Did pull-ups and dips 3x3. Didn't jump any.

44:26

P.R by over 25 minutes.

23:55 w/sitting MU's

26yom
189lbs
5'10"

Pre: CFWUx3

WOD: 19:36

(done 5/23/07)
25:20...HR avg 162 max 176 (although it didn't feel that bad!)
135# HPC's and quasi MU's. Working on hook grip, but could only do 3 HPC's before dropping the barbell. Rings set at shoulder height so my starting position made a right angle with my torso. Still can't do a dang MU!

26/m/220#/Canada
Did on May 25:
CFWU x 3 (w/ 5 pull-ups and dips instead of 10-15, and threw in some push-ups too!)
WOD: 15-12-9 each of
155# HPCs, MUs (sub'd 3 pull-ups and 3 dips on the bars)
t = 40:10 Lots of time on the PU and dips...HPC should have been scaled to maybe 135 so that I could keep up the work-load...oh well!
Messed up and missed the dips in the first round, remembered after 9/12 HPCs...so did 'em and continued where I left off.

m/39/200
11:08 with jumping muscleups and HPC at 155#. The HPCs were brutal as expected but made the choice to sub jumping MUs for 3/3 sub (like we usually do due to time constraints) and found them pretty tough at the end reps. Just like when I first started jumping Pullups I didn't think they'd be that hard BUT do enough of em and boy do you feel em.

Started with 155# and realized right away it wasn't gonna happen, so....
115# sub
sub'ed PU'S and Dips..15, 12, and 9.

44, 5'11", 200lbs
14:49 w/subs
-sub 115lbs for hang power cleans; broken sets in all rounds
-sub 1:1 pull-ups and dips for muscle ups; broken pull up sets in all rounds

oh, wow! just watched this vid! i'm a swim coach and had my swimmers doing medicine ball thrusters and kettlebell swings, burpees, etc, at each end of the pool between 25 yard sprints near the end of many practices. i started crossfit last august and the kids in my group did this all fall and winter. GREAT stuff and GREAT to see it here!

49:22
-95lbs. used for cleans / all sets broken / form ok but need to snap / keep weight next time
-did all muscle-ups while jumping / only failed on 2

34:42

Sub 115lb for Power Clean -- Very hard -- had to split feet to get under weight

15 PC / 45 dips / 45 Pull-ups (Gravitron 110lbs)
12 PC / 36 dips / 36 pull-ups (")
9 PC / 27 dips with Gravitron 110lb / 27 jumping pull-ups

Good workout--switched dips to machine to get better range and extension

All sets of each exercise broken

m/ 30/ 6-2/ 245

I decided to do a half-volume week for recovery purposes. So Today I did:

- 155 HPC x 8
- 32 Pull-Ups
- 32 Dips
- 155 HPC x 7
- 28 Pull-Ups
- 28 Dips
- 155 HPC x 6
- 24 Push-Ups
- 24 Dips

I did this at a difficult but not break-neck pace in about 22:00.