Sweeeet, 120 more pull-ups!

I've been having a bit of pain when I do my dips. It's almost like my ribs are trying to rip apart from my sternum. Has anyone else experienced this too?

Is it necessary to do all 120 pullups before the 120 dips or can we do sets of 20?

If you feel like your ribs are ripping away from your sternum it means you need to do more pullups!

oh dayum

I do them as 1 round of 4/4 per muscle up. So 4 pull-ups, 4 dips, 4 pull-ups, 4 dips....etc. At my gym I do them on one of those opposing pull-up/dip stands.

Vancity Dan, what is your body angle during the dip motion? A straight body with legs straight down focuses mainly on the triceps, where as leaning forward to form an angle will cause your chest and lat muscles to become more activated. I do a bit of both to make sure I'm hitting all areas. When I am doing them in conjunction with pull-ups I tend to keep a more upright position as I am going to be killing my lats with the pull-ups. No matter what your angle is, make sure your abs during the movement are supporting your body, so they should be up and in making for a stable core. This will keep your ribs nice and stabilized.

Hope this helps! I'm looking forward to 120 pull-ups with my bloodied hand from today. Hurray for tape! =D

Brilliant stuff Tony!

150 pullups today and then 120 more tomorrow...nice. I may have to sub something else, I am developing some nasty distal bicep tendonitis and all the pullups really hurt.

Vancity Dan, I had this problem when I did dips on parallel bars that were too close together. Center of my chest hurt for a week and it didn't feel like muscle soreness but more like ligaments or something. If you can use wider bars try that and like Angry G said, don't lean forward too much if your chest is hurting.

This is probably a stupid question, but every pullup is considered kipping unless otherwise noted, correct?

Correct.

I started doing CF 2 weeks ago. I don't think I have ever done soo many PUs in my entire life.. I dig it!

To #1,
It seems normal. I've been having that soreness for a little while, and I'm pleased to say it's gone, for the most part. It would seem to be normal, anatomicly, that the sternum and intercostals would hurt. I found point tenderness to the area between the manubrium (upper aspect) and the body, or gladiolus. So this manubriosternal joint or Angle of Louis is a cartilaginous joint. All the attachments between the ribs and sternum are cartulaginous too. That pain will eventually subside...if it doesn't see your dr.

#7: try rings. less shear on your epicondyles.

6:02 - ring MUs. Full elbow extension at bottom of each rep, full elbow extension with rings turned out and away at the top.

Taking a break for a few days - unfortunately, I need to practis PUs because I'm crap at them, but the amount I've been doing has set off an elbow problem.

Nice sunny day so ran 7.5 miles (furthest run for about 3 years!) 1 hr 20

As designated...4:24.72

Straight bar, minimal kip. For the first 15 I placed an bar in the rack in front of me (PU bar is on the backside of a rack), that pretty much eliminated kipping completely. I think next time I'm going to try it with the weight vest.

So...the insertion of my lats is pretty much on fire. Anyone else?

CFWU X3 (-pu, -dips,+pushu)

BrandX scaled down version
5pu(jumping) X 5dips (bench) X20 runds

Forgot to set timer so no time posted.

Total 100 pu (jumping) & 100 dips (bench)

20 each more than last time.

120 dips 120 Pullups
23:08

#1 I agree with Corey. Been there done that, your bars are too close together.

Subbed ring rows (3x) and ring dips (1x) for muscle-ups. Did rows instead of pullups to save my shredded hands.

time: 8:23

as rx'd 5:38

Silly question, but are there any recovery concerns regarding consecutive days, same muscle groups?

200lb/66"/38yom

Got new rings-that muscle up is going to take some time to perform. So used rings for ring dips and did pullups.

60 ring dips
120 pullups

38.50

45 / 179

subbed 120 pull-ups and 60 ring dips done in 4+2 fashion for each muscle-up.

15:50 PR (previous was 17:03)

Since we did 270 pull-ups in the last two days, my workout partner, you know who you are (sailorcrew), thought it would be good to do 30 more pull-ups for an even 300. I didn't have to do them, but I did. Got my first ripped blister. Isn't that nice.

My 12 year old son, Ian, joined us for this workout. His first time doing ring dips. He did 60 pull-ups (last half jumping) and 30 ring dips (some help with his toes) in less than 10 minutes. He did great!

44/176

Same as Tom, 120 Pullups and 60 Ring Dips. 13:57

Added 30 more pullups of various styles, fat bar, eagle claw and clapping. The clapping ones stopped after 5 and another ripped callous.

28 yom, 185 lbs

120 PU, 120 Dips (sets of 4 each)

19:45

Down from 28 last time

COINS IN THE BANK...@ the end of April I did 60 MUs for my birthday...now Im 3 weeks post hernia repair so I did these as I had been given the greel light to start back...anyway I wont say the time but it took me longer to do these 30 ring MUs than it did to do 60 5 weeks ago
Great times KEKKY & MATT G

also looks as if I need to work on my typing too...sorry for the tyop KELLY!

120 Dips, and 120 Pull Ups
6 Rounds of 20 each
25:40

And Jay, it was only 124 outside today...But I'm in the Navy, so no tanks for this guy!

Grip? What Grip?

pre-cfwux3
wod as rx'd-8:43 about 1 minute faster than last time
4 consequetive 1st off, then 2 failures because of weak kip
all the rest kip was better

great job Rob.

60 pu (no kip) & 60 dip in 19:00

previously 16:30

pretty much singles and doubles from 40 onward...

31 yom 184 lbs

120 pullups
120 dips

15:11

27 yom 185 lbs

120 pullups
120 dips

17:38

WU
500 m row and stretch
ring dips and PU
WOD
30 assited MU
4:32
10/5/5/5/5

about 45 min.
weight assisted pull-ups

bw - 201.5
38:25

23/5'8/160

as rx'd
9:33

I am still feeling my forearm. I don't know the time, all I know that I finished. Wish I didn't do any yesterday. I love the video of the spear system. How does SCARS compare to SPEAR system?

14:20, still having to jump into the MU to get through the transition, but less than before.

Thanks Angry G, Corey and Alex R! I tried doing the dips with my body as straight as possible instead of leaning over and it felt a lot better.

120/120 pullups/dips, sets of 4/4
29:36

Had to sub jumping pull-ups about halfway thru because grip was going. Had to sub bench dips halfway thru because everyone else in the gym saw how cool I looked on the dip machine and decided to use it.

23M 6' 165

120/120

18:25

Late last week, there was an exercise "body weight bench press." What is that, and how is it done?

Thanks,
Sal

Sal

Body weight bench press is regular bench press using weights equal to your body weight on the barbell.

Lying on your back on a bench with the barbell on a rack. Lift off the barbell with straight hands, and lower the barbell towards your chest, and press up again.

26/M/197.5

4 subbed pu's and 4 dips per mu

29 Minutes

good workout.

46yom 160# with hangover

15:01 knocked another 2 minutes off
one set of 5 and 4
multiple sets of 3 (including last 6)
several sets of 1's and 2's

Unlike Matt G. I kipped my arse off after the first 10. Actually made it to 20 before I ripped open my wrist. Caught a couple really deep that I was surprised I pulled out. Triceps are on fire.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as Rx'd

7:36(new pr...last was 8:20)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

3 mile training run 25:15
then
50 Pull ups, 60 Dips

pullups and then dips in 93:00 min.

I hurt myself pretty bad around the 40th pull up and I had to stop. My shoulder is killing me right now, it hurts to type even.

This Blauer guy makes some damn good points. I hope they keep showing his videos.

Awesome work out!!!! I didn't have rings so I subbed the Pull ups and Dips.

4 Pulls/4 Dips x 30

First ten sets were overhand pull ups.
The last 20 were underhand pull ups.

36 minutes

Jesse McDonnell 6/3/07

21:50
Unable to get consecutive reps. Doing all singles.
Need to raise rings and strengthen false grip.
Great Workout!!

8:09 for 30 jumping bar mu's. for future reference, should I sub 2 jumpers for 1 mu? BW:169 Y/A:58

Josh Everett's guys got dropped by ASU last night, 9-2. They face an elimination game today against Nebraska; if they win, they meet ASU tonight. Hang in there guys!

30 Rounds for time:
4 Pullups+4 Dips
19:54
Wish I had rings to even try a MU!

6 rounds:

20 sec sprint
60 sec rest

6 rounds:

20 sec sprint
60 sec rest

41yom / 151

1 mi on Elliptical, and SU and BE from CFWU x3 x15

WOD - 120/120 PU/Dips Last time 14:45
This Time 10:13

Very happy with this effort considering arms were trashed from yesterday. Previous time I did PUs to max reps and then did the same number of dips and repeated until all 120 of each were complete. This time I used one of those all in one machines with no weight assist but did 4 PUs and then 4 dips all the way trough. This was much faster but had to do dead hang PUs because I did not want to damage my knee on the hinge of the weight assist seat. Only took one quick break at half way to get a quick sip of water.

120/120

17:20

+ 14 lb weight vest

24/F
bw: 103 lbs

Did Hour and 5 minute run this morning then
120/120 in 14:00.. sets of 5

Will do this one tomorrow. Today ran my 5k race and took almost two minutes off my time from a month ago for a 20:15! I think track intervals definitely helped. Thought I had missed a piece of the course when I saw the clock, but I was actually done! Next time will get a Crossfit shirt to wear...

31/m/220/77"

120 pu's/120 dips
21:58

I got about 9 hours of sleep last night and I think it really helped my body, I just had not been getting enough the last few weeks. I felt good doing it, felt good afterwards, didn't use any assist, and still beat my PR by almost 4 mins.

Note to self...go to sleep at a decent hour tonight.

jumping ring MU
set just above head

9:03

next time set at one fist above head

4x4, 120's

Steve
last time
60lb assist, 13:43

this time
40lb assist 14:43

Progress? You tell me. A minute slower, but more weight.

Easy row - 5 minutes
Stretching, CFWUx3 (no back extensions, weight assisted pull-ups)

25 Jumping Muscle-ups

What percentage of the Crossfit community can actually perform a muscle up?

Not to knock the WOD, but I'm in a fairly Crossfit-obsessed environment (100+ Marine infantry officers) and I know one dude who can do a muscle up.

I appreciate the alternative pull-up/dip combination.

Row 1000 meters
CFWUx3

11 Muscle-ups (no jump or assistance)
14 Muscle-ups (with jump / assistance)
no time, sharing rings

First time doing real muscle-ups!!!

I love crossfit, but I don't agree with working the same muscle groups two days in a row, theres so many muscles that haven't been worked yet since the last rest day. Why do pullups two days in a row??????

38/M/195#

30 sets of 4 each of:
bar pull-ups
ring dips
~32 mins

Just got my rings the other day (thanks Tyler!!!!). I have always done 120/120 pu's/bar dips as subs for 30 m/u's, and didn't think much about how much harder the ring dips are, until I had to do them all jumping/negatives after 5 sets. Brutal!!! Also shredded hands with pull-ups. Will try to get onto my m/u technique.

Al

28/f/154#

CFWU x 2 minus upper body stuff

Scaled to 10 muscle-up subs - 10 x 4 chin-ups, 4 bar dips self-assisted with feet as needed

I planned to switch to jumping chins when I ran out of gas, but I was able to do all forty strict unassisted, which blows my previous PR for unassisted chins in one workout out of the water. (27, achieved during a scaled Cindy with a 20:00 time limit). I did singles, starting with very little rest between reps (5 seconds in the first 4 sets) and lengthening to 15-30 seconds so I wouldn't burn myself out.

Dip sets were continuous. I had to use more self-assistance as the workout went on, but I didn't expect otherwise.

Time - 26:00

I've been CrossFitting for 2 1/2 months, and I can't get over how much my chins have improved in that time. THANKS, COACH!

35yom/165lb
100dips&75pu
a CF newbie that's hurtin!

35yom/165lb
100dips&75pu
a CF newbie that's hurtin!

Bwt:162
120 pull-ups and dips
80 off assisted
:27::39
last time :35::05

20 yo/ M/ 1.82m./ 79kgs.
13 weeks into the programme

WoD as Rx'd
Time: 06:32

Roadwork
Morning: 50 minute longrun
Evening: 10x2/1 intervalrun

First time doing this one on the rings.

As Rx'd
10:09

#66 Suitoni, How many of those guys have rings and practice the MU build ups in the videos? In my unit, there is one other guy who bought rings and neither of us could do it when we first bought them. The other guy will beat my time. And I can't resist throwing in that I'm a USMC aviator. Maybe you grunts need to start swinging with the wing. Semper Fi!

27yo 200lbs

back after a week off.

as rx'd but untimed

30/M/200

Bike to gym

CFWU x 1

120 pullups / dips

20:09 (4:44 faster than last time)

Definitely felt yesterday's workout. Couldn't even do a single jumping bar muscle-up, so I reluctantly proceeded w/ the endless pullups.

Ripped my first callus today. Now I feel like a real CrossFit-er, CrossFit-ee, CrossFit person.

Stronger on the bike - don't need to get out of the saddle to grind up hills.

M/6'2"/194lbs/30yo

16:28 as rx'd

Still no has awnsered why do pull-up with the same muscle groups 2 day is a row? Seems you will not get the full recovery and will not get the full effect from the day before.

RX'd
10:33

9:37. Those were painful.

#79 this isn't bodybuilding. CrossFit doesn't utilize the split body part approach. It utilizes your whole body, all the time. Kipping pull-ups use the momentum of your whole body if done properly, it is a whole body exercise.

20:11, over a minute better then last time of the 120/120. God my hands are shot, I'm looking forward to a day of rest.

30/m/157

Subbed 120 pullups and 120 dips for 30 muscle ups.

28 mins

did CFWU without pullups or dips.

21yom 185#
cfwu(15) x3 -pull ups and dips

subbed pull ups/dips
approx. 21 minutes

big improvement from last time

120 pullups and dips 8:56

#65 - Be the second.
#68 - Will the real world respect your opinion and never demand that you use the same muscles multiple days in a row?
#79 - See above.

41yom 180lbs
120 PU/120 Dips in a 4/4 fashion.

27:14.

Catching my breath was not an issue, and I could have done dips all day. It's the damn pull ups that were hard after a few series. Lats and triceps are sore, but I love this kind of soreness. Probably going swimming tomorrow on the rest day. Cheers

Male/28yo/5'6"/163

just under half an hour

120PU 120Dips 4&4x30
18:21, previous 23:55

Well my 6.5 month pregnant wife and I took a 3-day trip to Windermere BC so I took a Crossfit break to go along with that. I did manage to exercise when I got up in the mornings so on morning one I ran 5K (which was beautiful) and did 100 V sit-ups, on morning two I 'hiked' for about 90 min and this morning I did Tabata squats, push ups, powerband rows and sit ups.

If you get the chance, go to Windermere. It did us a world of good.

CFWU 3X12 minus PU & Dips

120 PU, 120 Dips:
21:50

Tough especially after yesterday. Getting much better at Kips though. Found out what all the comments about hand rips were talking about.

age 41
bwt 214#
120 pullups and 120 dips
sets of 5
time-15:48

25/m/245/6'4"
1st crossfit WOD
120pu/120dips
36:05
still trying to learn the kip pull-up from the video

39yom 185lbs

120 pull-ups and dips (sets of 4)
40 at body weight
80 at 40# assistance
25 minutes

My shoulders are on fire. Went swimming with my kids to help cool off.

21:00
I started jaw jacking a little but I still love those rings.

120 of each, 21:43

6:28

#66 Suitoni
The question to ask is how many of your 100+ Marine infantry officers will be perfoming this WOD as prescribed come next year?

120 Dips/120 PU

15:28

41/M/170

First time that I have ever completed this workout as prescribed! The most MUs I had ever completed before today was five. Every MU was a single and I did not even attempt consecutive MUs.
Next time...

30 MU - 21:56

as Rx'd

Worked weighted pullups and dips last night, so no MUPs today.

Instead, front squats and kb jerks.

could not complete a muscle up.
Did 80 pull ups (40 assisted w/ 25lbs.)
80 dips (unassisted)
25 minutes.

wow, what a marathon that was but I can finally write as rx'd for a muscle up workout!
1hr and 51 minutes.
I should have tracked failed attempts as it must have been in the neighbourhood of 150
I discovered that it was better for me to be patient between reps and take a few minutes especially after multiple failures. I seriously must have failed 15 times between 28-30

As Rx'd 8:31, just learned how to do them about three weeks ago, what a cool exercise

30 ring MU - 8:02

Ran 6 rounds of 3 min hard/ 3 min jogging intervals

$10 says I end of dreaming about muscle ups tonight again. :)

Erin

Just watched the video ... I like this Blauer guy.

22/M/188

120 pullups/ 120 dips

14:38

120 pull ups
120 dips

12:45
form for the pull ups was gone after 60

Age 51/BW 240#
120 pullups/120 dips (12 sets of 10 each); still feeling the effects of the 150 pullups of yesterdy (30:37).

39/5'10"/180
5 sets of 6 jumping muscle ups...sounds like an oxymoron.
3 sets of 10 ring dips
3 sets of 10 ring pullups

wod for 2 days ago
305 dl
285 squat
125 shoulder press

kept a pure strngth day

Rick M
36323

30 jumping muscle-ups, around 20 mins.
50 pull-ups, 50 dips

M/50/165 lbs.

I skipped yesterday, and am I glad I did! 2 days in a row of high reps of pullups?! Crazy! The tendons in my elbows are already killing me from doing PUs.

Warmup - 35 min. interval run, 5 min. on Lifecycle, 3 rds. mod. CFWU - stretch, OHS X 15, situps X 15, back ext. X 15, decline pushups X 15.

WOD - 27:08 min.
Sub PUs and dips - 40 sets X (3 PUs X 3 dips) = 120 PUs + 120 dips

Finished with:
3 sets X 10 reps Burpees
3 sets X 10 reps Thrusters (45, 55, 65 respectively)

25/m/165

120 pull-ups, 120 dips.
Alternated sets of various amounts...18:37.

28/M/185
CFWUx3

As Rx'd: 14:30.
The sweat pooling along my wrists slowed me down and left the skin torn up.

8:06....jumping muscle up.

First time completing the 30 mu workout, also, the first workout completed on the new pull up bar at what is soon to become Crossfit Agoge. As Rx'd 8:03

16:19

No rings so I subbed the 120/120. Can definitely go faster.

On the road, no rings, with a ripped hand. Did 60 HPUS. Depth continues to improve. 15:20.

Tariq

60 pullups (jumping)
60 dips (assisted)

~30 min

No WOD today, wife and I went on a 6 mile hike with some friends.

24/M/150

Scaled to 60 pullups and 80 dips

16:30 minutes

30 Ring Muscle-ups... 9:09

13.15
Kipping MUs
3s,2s,1s

11:43
not quite jumping muscle ups (really working on that transition)
my wrist ripped, must be headed in the right direction.

16:17 120 Pullups and Dips

30 muscle ups
12:52
Pretty much all singles after the first 3. At one point I rested a little and did #15 and 16 in a row but the rest were singles. I have never tried to do so many muscle ups and my hands are pretty torn up right now. I wish I could post a pic of a hudge piece of skin from my right hand stuck to one of my rings.

wu: skip 236 singles ~2:00
handstand 0:42

MU -80#; 10 in 0:39, rest 1:00, 10 in 0:39, rest 1:00, last 10 in 0:36 :: total 3:55

500m row 2:30

later: a lot more swimming at the water park

25/M/190

My first CrossFit workout today - and it was tough. I did 80 pullups and dips in 19:07. Sets of 4/4. Lots of cheating went on in there with the pullups after the first 40.

As Rx'd:

3:27

Forgot, afterward did overhead squats

bodyweight (135lbs.) for 15 reps

Scaled workout down

Did bwt row on rings then jumping dip to hold, 30 reps, didn't time it so I could work on form, my first time using rings.

As Rxd:

4:55

Tried to do "sit down" muscleups. I got about 10 but my left tricep kind of popped with each one. Maybe one day I'll be able to raise the rings and pull myself up over them without the sitdown muscle up types. Took me about 20 minutes, but didn't finish.

Today, I made up Sat work out as well.
Saturday's WOD 18:36, but with 10lb ball and proper form.
Sunday, no rings so.......more p/u's and dips
last 75 p/u's and dips assisted, but negatives
12:43
Tired glad tomorrow is a rest day!!!!

#82

I understand the concept of crossfit vs bodybuilding but to me its seems that training body parts should still be held under consideration when working the primary muscle two days in a row. You recieve no benifit from the day before even if it is "functional strength" training. So if anyone knows a good reason to train the same primary muscle group two days in a row i would like to know

#86
Yes of course in the real world you have to use the same muscle group two days in a row but there is a difference in training what is best for your body to recieve max benifit from your training and everday life.

Chris, were training movements not muscles. To say you receive "no benefit" from doing the same exercise on consecutive days is simply not true. It is not uncommon for an Olympic weightlifter to train heavy two or three times a day, five days a week and high frequency is exactly why GTG is so effective.
Now no one is suggesting that a beginner should be doing 100-200 pull-ups on consecutive days but their is no reason why a seasoned CFer cannot handle this workload and come out stronger as a result.

120 Pull-ups
120 Dips

6 sets of 20.
An embarrassing time of 43:20

QUESTION: Does it matter whether I keep a foward grip (palms away) or back grip when doing pull-up?

Thanks,

-Azo.

23 y/o m 5'10" 230lbs.
120 pull-ups and dips
pull-ups first
35:15

33M / 185# / CF #109 / CFT 825

30 Muscle-ups for time 00:16:18

15 singles, 15 jumping, nice wrist peels
start working on negatives every day

then CFWU

I did 3 muscle ups...15 assisted muscle ups...88
PU...and 44 ring dips. I am starting to develop some pain at the base of my triceps near the elbow and some left medial epicondyle strain. It makes the transition from the pull- up to dip during the muscle up excruciatingly painful. Any advice?

Jes

#137 says: "...but there is a difference in training what is best for your body to recieve max benifit from your training and everday life."

Is there?

It depends on your end goals. IMO there is a tremendous mental benefit gained by pushing through soreness/pain in order to work the same muscle groups on consecutive days. You don't get that when you baby yourself. And as has been stated more times than I can count...CF is not bodybuilding.

I suspect if you invest some time searching in the Message Board you may find answers to your question. This (Comments) really isn't the place for it.

Started today after a week off.
Terrible time: 17:04 min. last time was 13:58 and all muscle ups, today did jumping muscle ups afer the 22nd, had 3 failures in a row so did jumping muscle-ups up to 30.
Johan
done on monday 4/6/07

#137...to continue my thought from above...CF is about performance. And performance is not a purely physical matter. Do not discount this.

It would also be interesting if rather than asking us to demonstrate why working the same muscle groups on consecutive days is OK...you proved why it (supposedly) isn't. I suspect you are just regurgitating what is a rote BB axiom, whether you realize it or not.

36m 183lbs

4pu/4dips 30 rounds

21:58

Age: 37
B.W: 157
W.U: 3/4 mile run
WOD: 8:49 on pullup bar - no rings available.
C.D: 3/4 mile run

120 pull-ups, 120 dips (last 60 dips assisted)
28:19

did this on 6/3 with the Againfaster.com crew!

27:25 with jumping ring dips and pulls as subs.

It's amazing that your hands seem to rip on the last set...

Thanks!

4:21

hit 14 straight

50 yoa newbie....

Did 30 sets of 4 pu/4 dips in 47 minutes. PU's had varying grips, including wide, close, palms away, palms in. Of necessity, PU's near the end were negatives.

wILL SEE HOW IT FEELS TOMORROW! :)

100 pull ups / 100 dips

16:53

17:33. 120 dips/pullups done in sets of 10/10.

120 pu's multiple grips
120 dips
broken into 30 sets of 4
time 28:50 ties pr
bwt 240 age 31

120 pu
120 dips

24.51

WU: 1min jump rope, 10 push ups, handstand push ups, 10 overhead squats, 10 weighted plyo squats, L-sits, repeatx3
WOD: 13:39
age:27
BW:192

As rx'd:

17:48

120 pull-ups
120 dips
120 sit-ups (to break it up.

This is my 3rd WOD. I broke it up into sets of 10 each. Had to use the gravitron and do negatives but I did it. 26:09. Afterward did 20 mins on the bike.

M/48/5'10"/175

30 Muscle-ups for time SUB 120 pull-ups and 120 dips

13:53
-----------------------------------------------------------
Compare to 070426

15:31

M/160/24

As Rx'd:

5:09 (pr)

25/f/5'2/133#

run 45 minutes: 6.15 miles

WOD:
30 sets of 4 pull-ups + 4 dips = 31:35

had to redo reps at times when form got sloppy - only acceptable performance is full range of motion: head completely above the bar at the top of the pull-up, shoulder parallel with (or lower than) the elbow at the bottom of the dip.

spent the day waterskiing, which feels like doing 120 pull up's! will take the day off from the wod.

33 M 6'1" 200

20 minute run (2.84 mi = 7:03 pace)

Did 1/2 of scaled WOD (ran out of time):

60 pulls (still weak: 12 were hanging, then went to jumping)
60 dips

15:19

Rx'd 8:39 twenty sec. slower than last time. Still feeling yesterdays WOD

Did this one outdoors with no proper equipment. Had to improvise (and scale a bit).

20 rounds of:
4 pull-ups
8 push-ups

Time: 17.25

Last 5 rounds took (as it seemed) forever, but at least I did all sets unbroken.

Did this on 6/4

1 mile on elliptical
CFWU x 2 minus pullups and dips

WOD-
12 sets
10 jumping pullups
10 jumping dips (very small jump)

Time- 13:51

Kate

did 5 of each until I got to 120 each

about 36 minutes

vast improvement

M/31/194
wu: run 800m, 30 45# OHS

Recently learned to do a kipping bar mu, so I was excited about this one.

30 mu's for time: 15 min, mostly sets of 3 or 4
Had to assist 3 with a jump, so made up for that with 10 pullups after.

I accidently touched my hand, and noticed that I had been bleeding.
Tore 2 callouses clear off my right hand, blood everywhere. Those last pullups did feel a little juicy, now that I think about it... Really liked the workout, though!

M/35/5'8"/158

CFWU 3x15 (no dips or P/U)

10 P/U and 10 dips X 4
5x2 P/U and 10 dips X 8

27:00

50/195

60 jumping Muscle-ups.
14:44

120 pull-ups/120 dips 1hr&2min...

As rxd' 8:52

I like the Blauer guy too.

27/m/215
120 pullups, 120 dips
all done on rings
27:35
beat my old time by 10 minutes

about 20 min

120 pullups,120 dips
20:54.19
Maybe even 2 months ago i couldn't imagine
that i'd be able to do even 50 pullups.
I owe it all to crossfit!

30 jumping muscle-ups, rings at 5'2" (I'm 5'3")

15:19, compare to 19:33

27/m/165
1st attempted WOD!
60pullups/120dips in 20min, but the last 60pullups took another 35min?!

*Should I be doing kipping pull-ups?
Are they somehow easier?*

Thanks! Looking forward to improving this time again next week!

11:03 120 dipps 120 Pullups

Day late:
8:08 as rx'd
1:40 improvement over last time.

12 MU in 1st 12 minutes.
Then ~20 p.u. with varied hand position on the rock climb grip. And ~20 ring dips.

26yoM
68kg
5'9"

as rx'd

8.56 (slower by 59 secs)

Tim: 9:23 (PR)

More kipping and more continuous sets (10, 5, 5, 3, 3, 2, 2) than before. Went climbing yesterday and figured I'd be toast on this WOD. Instead it felt a little easier than before. I used gloves for the first 20 reps after my experience with tearing off the heel of my hand last time this WOD came around.

Now I am beginning to see how people break 5:00.

I'm coming off a significant shoulder surgery and was never great at pullups in the first place being tall (6'8) with long skinny arms. The gravitron has been my friend these last two days.

So yeah, 21:03 at 5/5 each and near the end I had a majority of my weight supported by the gravitron. Pullups are what did in my shoulder after it was weak from a judo injury so they make me really nervous.

Did 40 sets of 3... Ea set was 3 pullups immediatly followed by 3 dips....
Time 37 mins.
First time I've finished a posted WOD.
yeah!
195 lbs. and fat.

30 jumping muscle ups, with bottom of rings about 1" below the top of my head. Next time, I'll raise them about 3".

8.50

21 yo male 206#

my gym doesnt have rings so I had to use a bar

first 20 were straight bar MU's
the other 10 I started kipping

Time of 15:40

it is crazy how fast I am progressing with my Mu's two weeks ago I could hardly do 5.

7 min (actually 6.58)

Done on a bar with a big kip and one arm at a time. I still can't get both arms to switch at the same time on the bar. Guess I have to get stronger, more coordinated or both...

#186 I can't imagine getting 20 without a kip

175lb, m, 22

120 pu, 120 dips

35 minutes-ish

I was pretty impressed with myself as I never excel (accel?) in either! I did 25 sets of 5 pu and 5 dips. WOOT!

Ian 26:55

Ward 27:07

Age 35
BW 145#

30 Muscle-Ups

6:14

1.5 mile jog
ROM's

WOD
:10::03 (120 PU's & Dips)

Done a day late. Going to have to start mixing up my rest days sue to PT scheduale for the classes.

Get some.....

34/m/178
Morning workout
CFWU
45 Min Spin class with core training
Practiced Ring rows and Ring dips

Evening Workout
CFWU x 2 -Pull-ups and Dips
WOD Subbed 120's
22:35
Practice Cleans with 115lbs moved too a combination clean and push press. Movement felt good tonight, much more natural.

10 min
with kips

60 ea 45lb weighted PU and dips.

CFWUx3

WOD (120 PU/Dips)

15:10

21:30 Sub (2:1) Jumping Muscle Ups (bottom of the rings head level.)

37 yom 205#
5'10"

120 pu's
120 dip's
25:25 w/ bloody hands.

pull ups and dips
17:30
at Meade

22:36

Subbed 120 dips + 120 pull-ups. Form was good, but not perfect.

My time, though slow, isn't too bad for me. I alternated 10 dips, then 10 pull-ups, and so on. Also, on my pull-ups, I alternated grips to allow for variety and perhaps ward off fatigue.

The first six sets took just shy of 10 minutes. Based on this, I was expecting to have a final time close to 30 minutes (especially given yesterday's workout). At 225 lbs., bodyweight exercises are a killer! But I kept plugging away and surprised myself. Party on, Wayne!

As Rx'd-

12 sets of 10

Used PUs and CUs

14:04

Jeff-7:03- 1st time all reps full extension.

I did the dips and pull ups. I mixed it up. I hope that's allowed.
18:06

WOD

120 Pullups
120 Dips

Did 12 sets of 10 pullups and 10 dips.

25:21

I'm looking forward to lifting my arms above my head without feeling like my lats are tearing off my rib cage!

I did 3 sets of 10 "jumping" mu's after a 25 min run, a day late.

6:40 as rx'd (pr)

M 31/205/6'

18:28

Rings a couple inches above my head.

I just have 1 word for this WOD.....

WOW!

Did jumping MU's or what kinda looked like them LOL.

12:42 min

At least there is large room for improvement....

Post wod wall ball for 25 rep / set and toss med ball back n forth.. for a couple sets! Shldrs completely burnt now.

Mark
41/258#

120PU (jumping) 120Dips (assisted) 4&4x30
23:14

21:42

22'41" 4:1 p/u,dip to muscle up.
Felt every single pullup from the last WOD. 1st half was on pace to do it ~15' then nothing.

22'41" 4:1 p/u,dip to muscle up.
Felt every single pullup from the last WOD. 1st half was on pace to do it ~15' then nothing.

43/m/149#
9:39 p.r.

A couple of days late but work and life got in the way.

38/M/185

120 pull-ups and 120 dips broken into sets of 4&4 - 13:10. Last time out, 14:03.

More better faster

As rx'd, on 6/4
12:40. Didn't push myself hard enough. All MU's done from full lockout at the bottom. Makes regripping a real pain in the a$$.

BJJ later in the day.

Did 120's as rxd' 20:59!

30yom / 5'11" / 195lbs.

Today I am a bonafied "P-word".

No rings, so I did:

120 Dips
Only 45 Pullups until I said fawk it.

Left my stopwatch at home, but it took me right at 20min. to do my half ass version of the WOD.

I still haven't recovered from Saturdays drinking binge. Jeez... never again. Too old for that shat.

Crossfitter:Jason G.
Location: Marine Corps Recruit Depot, San Diego
Time: 3 minutes & 57 Seconds

Witnessed by Andrew N. and Kevin P.

Wow Jason sick time!
CFWU x 3 minus the pull ups and dips
WOD as Rx'd 120 PU 120 Dips
Time: 14:56

Charity
17:14

120 pull ups
120 dips

22:03

first set of 25 consecutive pull ups on the way to 120/120.

30/m/5'11"/180

Subbed 120 pull-ups, 120 dips

Time: 18:17 (1 min faster than last time)

Luckily there was a pair of gloves laying around at my gym or I would be subbing something else for this workout...

I'm thinking I'm going to start doing bar muscle-ups from now on to get a little closer to what's rx'd.

M 33/170

did 120 pu's and 120 dips
30 sets of 4 for each

20:20

over 5 minutes off last time.

35/m/150/67

120/120

21:49

For time:
120 pull-ups
120 dips

19:56

17:45 (120 pull-ups/dips as rxd, since no rings).

This was hell after 150 pull-ups in yesterday's WOD!
Still improved 25 secs from the last time I did this WOD.

Did my own workout today.

Get up at 0530. Pack scuba gear. Ride boat 3 miles off shore. Dive to 85 feet - 2 reps. Ride boat back to marina. Unpack and rinse gear at house. Smile.

Awesome day in the Gulf of Mexico!

Age 29
BW 160

M/72/25/43yoa

30 MU, <17 mins

Jumping muscle ups, rings just higher than my head

Did this a couple days late. I've been practicing my muscle-ups, and it paid off!

25y.o. M, 125lbs, 5'4"

Workout as described, 14:06

In my first set I shattered my previous best of 5 consecutive muscle-ups by managing 8 in a row. It was a lot slower going after that.

39 yr old m 155 lbs This is my first post and my first effort at a complete WOD. I managed 30 respectable pullups, then did 70 negatives and finished with 20 more pullups with 75 lbs assisted. The dips turned into shoulder shrugs at around the 40 mark. I did alternating sets of ten. It took 25 minutes. Now I cant move. I love it. Thank you Crossfit!!

36/M/199

CFWUx3 - subbed push ups & lat pull downs

120 pull ups/120 dips

16:43 - not bad considering I lost count at some point, but I really wanted <15 min. I either did the right number and was slower than I wanted, or I did 10 more than I needed to. After 100m sprints Monday & 400m/wall balls on Tuesday - my thighs were glad for the rest.

3 CFWU 15

4 pullups, 4 dips - repeated 30 times

~30 min

11:09

3 x cfwu subbed pushups and rows for the pu and dips

4/4 x 30 alternating among over-,under, narrow, wide, hammer -grips
kipping form isn't great but used a bit of a swing to keep things going

36 minutes

Pace was perfect as the last set of pullups was very tough, but did not fail

dips actually done in a manner that resulted in more like 5 per set, since i started counting from the "up" postition, but ended in the down position

Did Angie but sub'd 30 MU for PU

30 Managed MU with very few multiples: ~ 6:45
MU plus the rest of Angie: ~ 14:35

9:44

previous = 14:18

Mark 20:38

45/145lbs
MU's on rings which were hung in a room with low ceilings. Knees bent so as to not touch the floor.
Sets of 5 with a re-grip each time.
16:00

7:50 (20 slower than last time due to w/u)
wu=run to beach slow with dog 35 min

37/M/190--Syracuse NY
Jumping MU on pull up bar--30: 14:07 (including about 7 misses where I couldn't transition into the dip)

No idea on the time. Need chalk, I couldn't get a grip on the rings for more than 1 rep.

60 pullups 60 dips in sets of 4
28:30

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3, subbed 10 sec x2 handstands and 15/60 double unders for dips and pull-ups.

WOD - 60 pull-ups, 30 jumping muscle-ups (bottom of ring at shoulder height)

Total - 21 minutes (7:20 was half way point)

Not sure if I did a good sub. Just no practice on these. Handstands getting better though.

Woops, forgot to include my comparison from last time.

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3, subbed 10 sec x2 handstands and 15/60 double unders for dips and pull-ups.

WOD - 60 pull-ups, 30 jumping muscle-ups (bottom of ring at shoulder height)

Total - 21 minutes (7:20 was half way point)

Not sure if I did a good sub. Just no practice on these. Handstands getting better though. Kinda hard to do the rings with no chalk, but such is life on ship.

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

Nov. 14, 2006

Age - 31
Wt - 230

WOD - BrandX Pack: 60 pu (-100# on gravitron), 60 dips

First 30 - 5:36
Second 30 - 7:43

Total - 13:19

last time
070426

at the office gym - pull-ups and dips

23:28

this time
070603

at a hotel room in Dublin, Ireland
sub push-ups for pull-ups

quit at 80 push-ups and dips each (out of time)

14:19

30 mu in 9:25, last time 12:57
finished with 5 x 200m sprints

120 Dips and 120 Bodyweight Pull-ups.

20:01

120 and 120
39 yo 201
15:01
Felt GREAT!!!

cfwux3 w/o pullups, dips

as prescribed: 23:55 (mu's very broken)

44, 5'11", 197lbs
24:19 w/subs
-sub 4:1 pullups/dips; started sets of 12; sets of 6 after 24; back to broken sets of 12 after 60
-jumping pullups after 1st 24; multiple broken sets of pullups and dips
-2 1/2 mins faster than last time but more jumping pullups...they're definitely faster

Did 30 PU's & 30 Dips.
not into it today for some reason.

30 of:
10kg weighted pull ups
ring dips
(sets of 3 reps each)

11.24

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

32:32

4 PU's followed by 4 RING DIPS. In the past I did 4 PU's followed by 1 ring dip as a sub.

070603 at 1600 070622
CFWU 15x3 (-PUs and Dips, + HSPU and Push Ups)
WOD: 30 MUs for time
Modify to 120 PUs, 120 Dips for t.
Did 10 PUs, 10 Dips x 12
29:23

42:27
0 muscle-ups / 1st 7 tried MU / almost but couldn't time kip with transition / did hit 18 successful jumping MUs / Next time must time kip right and I think I'll get one

30 mu as rxd 9:50
20 sec slower than last time, but still feeling Murphs beating.

Did on 070807

Subbed 120/120 in sets of 4/4
33:44
I hate my body, or gravity.

m/ 30/ 6-2/ 245

WOD modified as follows:
Every minute on the minute for 30:00:
- 3 Pull-Ups
- 4 Dips