Is this punishment for not finishing Murph in under 1hr.?

I have a set of rings but can not complete a muscle up yet. Is the correct substitution a) 120 pullups on a bar plus 30 ring dips
b) 30 ring pullups plus 30 ring dips

Thanks

Anyone know what has happened today at the CF Games?

NO!

Scott #2,

AFAIK, the proper sub is 4/4 (or 3/3), so 120 pulls, 120 dips (yes, even on rings) or 90/90 if you're hurting.

Good luck ;)

-SethO

I was hoping today would be something with running... oh well...

I called Filthy Fifty but I'll gladly take this, I'm pumped.

haha, i'd love to do this if I wasn't working towards the last unfinished CF challenge.

Definitely this instead of Filthy Fifties. Pumped too!

I love this photo. The chalk on his shorts is just the right touch. Way to Rob.

Good God, he wasn't even false gripping those bad boys by the end, the man has hands like a bear. Nice work, I will employ the 6 per minute strategy tomorrow.

I know it's easier, but I didn't have rings so did the MU's on a bar. 4:46

Nice work Rob. You really make doing 30 MU's look easy...

17 yo/m/160#

80 pullups, 80 dips
15 minutes

Woke up today with my lats really sore. Need to get those pullups up!

Hello,

this morning I woke up at 6.00 am because my flat mate came home with some friends from a pub crawl and started an after party. I checked the WOD and decided to go for the full distance for the first time. ( I have done some of the WOD 50 % in the last week to get used to it)

5 x 4 pull-ups + 4 dips
10 x 4 kipping pull-ups + 4 dips
15 x 4 jumping pull-ups + 4 dips

33:06 min

Thanks for this great program

Oliver 26 – Bremen, Germany

no rings so 30 x 3pulls/3dips

34:01

talked with a guy in the gym who appeared to be doing a "xfit type" workout. Turns out it was more of "the spartan" workout, of which I have not seen yet so I'm going hunting for it right now. Looked pretty kick @$$ and everybody was watching from their respective machines. I love it!

120 pu, 120 dips @ 30rds, 4 of ea/rd 31:55 min

Did this one last week as Rxed in 6:35, did not feel it until about two hours later, then I was sore for about five days. Anybody have any good preventative advice for tearing your hand, when ever I do alot of pullups I tear bad.

I'm gonna hurt today, my friend and I are doing a CFT as well as our WoD!

It seems that Crossfit works off a buddy system, in that there's always someone monitoring you during your workouts and then you monitor/coach/motivate them. Is this just with the videos, something they try to do or something that just happened?

Colm (#19), my experience is that most of the best workouts happen this way. All three (monitor/coach/motivate) done well make the workout better in every way. At CrossFit Santa Cruz, that's the culture. Clients never train unsupported, and it's very rare that even a trainer works out alone.

Hey everyone! Long time lurker first time poster, I just have a quick question. Do you have to follow the WOD schedule? Or can you still get the same results by following a 3 day a week schedule, with breaks in between those 3 days?

155 bwt 26yo m

murph - running a day or two behind

40.47 as rx'd

Midnightmonster - the idea of Crossfit is that you scale as needed. If you need more rest, then take it. I know I am!

No WOD for me today. Did Murph yesterday and every muscle hurts. The 120 pull-ups and dips just ain't going to happen, no sir!

#22 midnitemonster-
The workout schedule ends up being more like 6 days a week on if it was an 8 day week. I think the best results are seen if you do the 3 on, 1 day off schedule as recomended.

I can not wait to see the results from the games!

I'm suppossed to be doing a 50% week for a couple of weeks, but I may just do this one full to see the score. I think Firesmac said something similar the other day- it's so hard to not go full bore.

Kate

Comment 19# - Justin D - Message Jerry Hill on this board, he's the Subject Matter Expert (SME) on hand care. I don't know if this is your problem per-se, but he recommends shaving your calluses with a manicure tool or aggressively abrading them with a pumice stone. Keep the Calluses low and they won't tear when you work with a bar or rings.

-R

120 pull-ups and 120 ring dips done 4/4 or 5/5

Funny but it was only yesterday I was thinking about a WOD with lots of little sets of pull-ups so I could practice my new found kip. Thanks Coach!!

28:05 substitution as Rx-ed. Not fast but in fact it was the ring dips that slowed me down. Pull-ups felt great!!

Cheers, kempie

I've been doing the WOD for a little over a month now. Last time we had this workout, I did the following

3 x (4, 4)
7 x (4, 2)

with jumping pull-ups and it took me ~20 minutes.

Today I did:

4 x (4, 4) strict pull-ups
16 x (4, 4) jumping pull-ups

Time: 24:30 and I did the first 10 sets in just under 10 minutes! It's still not quite up to the full workout, but a big improvement. My wife says she can see a big difference in my physique. Thanks CrossFit!

30 muscle-ups - 14:10. hands chewed up. did them on a pullup bar. are rings different? easy? difficult?

125lbs, 25y.o.m.

As rx'd, 6:41.

I was aiming for 5/min, but I faltered a bit at the end. Still, I'm not complaining; it's less than half my time from 070603, which was 14:06. Looks like all that muscle-up practice is paying off!

150# 59yom
9:11 BUT that was for the LAST 20 as I mashed he wrong button @ the start..usually Im arourd 12mins
Do any of you speed merchants have a pattern? Most of my effort was as 2s & 3s...but I noticed that Robb did his last 20 as singles with minimal rest in between...NICE WORK ROBB!

29/M/185

50% week

15 in 5:32

41/170

I was going to cycle off and rest a round after the 28th but could not pass on Murph and could not pass this up today.

As rx'd
070603 - 21.56 (first time to complete 30 MU)
Today - 13.49

4:15

had to repeat the 30th due to a miss...cost me a sub 4:00...

#30
I'm not a speed demon, but I find singles the fastest. I think this is mainly because you don't have to ever do the negative portion of the motion. It feels a little bit like cheating to me when I do them this way. They're called muscle ups, but should I also be lowering myself under control on every rep?

Impressive full ROM on every rep in the video.

Too hard with the rings today so I downgraded to the bar.
11:57
Terrible compared to last time (9 something on rings). Here are the excuses;
1. 3 weeks during move/vacation with minimal exercise, drinking a lot and eating lots of sugar gave me an extra 3 pounds.
2. Significant DOMS from Murph 2 days ago.
3. I had to pick friends up from the airport 2 nights ago at 0100 which is exactly in the middle of my normal sleep cycle.
4. No coffee before the WOD today.
I have come to expect a PR every day so this a bit of a surprize.

5:01 - 30 ring MUs with full elbow extension at the top and bottom of every rep.

Finished with kettlebell snatch and jerk practice with Catherine Imes and Lynne Pitts.

guys, kipping on bar will be easier than kipping on rings.... however if you start deadhanging them then the bar will be harder than on rings.

Murhp. 51:00

Didnt have rings, so i used a pull up and dip bar, 120 of each in 2436. I dont think it was to bad a time for my second CF work out....

200#

20:15 as rx'd

# 34 CraigL Yes it seems that if I do multiples I take more rest between sets...maybe next time Ill try multiples of one.. but Robb still only took about 10 sec rest between MUs which I think shows a good bit of endurance & strength therefore about 6 per minute.. kidd of like MU equivalent of windsprints
one MU per 10 sec X 3min may reflect better fitness than three sets of six in the same amount of time//??

PS ...I really would like to get below 10 mins one day,, thats why Im curious.

120 of each: 15min

First time back on the wod since 6/17/07

Decided to do JT, which I skipped last time. I did all the HSPU as negatives - starting a good back to wall supported handstand down as slow as I could go to the top of my head.

11:04

34:08 Sub 2:1 Jumping Muscle Ups (bottom of the rings head level.)

Tried a headstand and landed on my shoulder. Jumping pull-ups not even possible. Will have to do other stuff for a week, but I am not quitting.

CFWU X 3 ( -pu, -dips, +pushu)

5 pullups (jumping, except for first set), 5 bench dips X 5 rep X 24 runds = 120 jumping pu, 120 pu and 120 dips
21:02

first 6 rounds done 4 pullups, 4 dips. remaining rounds done 4 jumping pullups, 4 dips

27:48

21/170

4:58... Just made sub 5:00 thank god.

Finished up with a modified 'Lynne'. Instead of doin max pullups did max 'windshield wipers.' Not a good idea but what the heck, someone had to do it.

Hopper WOD from the Games

16:20 as rx w/push press

Santa Cruz posted Push Jerk and Brand X posted Push Press

Friday did a hybrid Murph with 1/2 mile runs and 30 muscle-up 30 squats in 26:38

Awesome muscle-up video Rob.

Brand new to CF. This is quite a kick in the butt....especially running the miles outside during lunch time- in Iraq! Did not go for time but survived it.

skip ~10:00 1,2 foot, singles, doubles (pr 2 in a row), agility ladder
30 mu-80# 6:30
hang power clean 95#, 115, 135, 145, 150, 155, 160 pr+10
1K row 4:46
swim one lap

Yaay a workout that I can do. Last night I played basketball with a bunch of stoners, so of course they didn't have shoes. I thought it would be a great idea to play on pavement with just socks. Well it isn't, for anyone who might be thinking about it. I got some blisters, but the only thing is I can't play drums or xfit for awhile, except for this one!

41yom 180lbs

Nice way to celebrate Canada Day!

Sub: 120 PU(kipping), 120 Bar Dips. Broken in alternating sets of 5, e.g. 5 PU-5 Dips x 20rds.

16:40

I just heard about crossfit yesterday and I'm reading all of the introductory stuff today. Can someone explain to me what is meant at the top of all the WODs where it says "for time?" Does this mean that I need to set a time for myself, or is there a specific time that Crossfit uses for each workout? Thanks!

120 dips
120 pullups
24 min and 43 sek

love this TOTAL upper body workout, there where some guys at the gym wondering what i was doing with an attitude. claiming that i trained the wrong way. i just asked them how much weight they`d moved today? their faces went blank

26m/152lbs

24:05

120 ring dips
120 ring pull ups (bruta!l)

Correction to my post, 24 rds of 5 PU, 5 Dips.

And for the guy that is worrying about calus on his hands, well like it was said, either you shave them off or grind them down, and maybe your hands will be a bit more sensitive after, or you leave them there. I have had calus on my hands for 16 yrs. I have learned to live with it.

Clayton--

"For time" means hack your stopwatch and see how fast you can finish. The faster the better. But do the movements correctly. Check out the "What is Crossfit?" link to the left and then read both "What is Fitness" and "Crossfit Foundations" articles on the right side of the page. These three will give you the basics and you'll understand the method to all the madness. Good luck.

pre-cfwuX2
wod as rx'd-6:07, over 2 mins. faster than last time

#57 for Clayton. For time just means that you record the total time taken to complete the whole WOD. It's useful to keep a record to show how u have improved over the months, it also pushes you a little to complete it faster.

30 Jumping MU fist level above head
19:57

went slow to concentrate on getting the movement + negatives.

next time 2 fists above head.

I really want that MU!!!

Wilson--

Thanks for the insight! I will look into those articles.

WU
.5 mi. walk on treadmill and stretch
ring dips and PU
WOD
4:41
partitioned 10/5/5/5/5

120 pull-ups
120 dips

20:12

My kipping pull-up needs a lot of work. Dips were pretty easy as they took about a third of the time the pull-ups did.

Oh my my my my my, what a dose of reality for me today. Because it's been a while since I've done this WOD and because my MU's have been going so well I was very confident that maybe 7:30 was within my grasp today, I was even using strategy right out of the gate with trying to get 3 reps done every 30 seconds. I had 6 done easily in my first minute and then the wheels fell off, I literally couldn't perform the exercise anymore. By 7:30 I may have had 13 reps done, and by that time I was so frustrated and angry that mentally the battle was lost. I basically had a massive hissy fit. Anywho, the finally tally was 22:53, which is slower than the last time I did this WOD back in April, I'm just so not happy with today's performance but stuff happens.

The only difference in my MU's from last time is that I set the rings up about 8' in the air so I was starting from an almost straight arm position. My apologies to my OPT cohorts for all the cussing and generally anti-social behaviour during this WOD. I'm gonna go home and cry now.

Pre-GFWU+KB+Double Unders
Post-5 min tire flips for time=30 (9 less than last time, bad bad bad day for me).

16:29 for 30 jumpers; last time I was at 8 and change with a shorter jump; today I started lower and, guess what, it was harder and took longer. I preceded this with yesterday's hang power cleans. I couldn't bear to do them yesterday, after making up the 6/17 WOD on Friday which featured 75 # 95 hang cleans among other things. Yesterday I did the videoed WOD and got 9 rounds plus 10 lunges in 20, 10 complete in 21:30. After posting, I'll scoll up to see if there's news about the CF Games. BW:169 Y/A:58

age 41
bwt 210#
time: 15:28
kipping pullups and bar dips- 120 of each.

Happy Canada Day!

M/38/190

120 pull-ups and 120 dips broken into 30 sets of 4x4.

12:33. Last time out, 13:10.

More better faster

bw - 201
7:17 jumping

bw - 211.5
8:02 jumping from 12'' box

21/M/140

Still working on technique for MUs but I've been doing them on a bar since I haven't built any rings yet (about two weeks until I get home and get my tools). First time I've done this many reps of MUs so it took me 8:58. Didn't know what to personally expect but I'm just glad I finished them.

Also swam 3x500m afterwords. Beautiful day outside!

Scaled WOD for 'Puppies'.

Ran 1.5 miles

40 tricep dips (sitting)
40 jumping pull-ups WOD done in 10:15
(This was done at a workout site along thetrail I was running so there was no other option for the dips.. It was also my first attempt at jumping pullups.. they took SO much longer than the dips.)

Ran 3 miles.

Next time I do this, it will not be in the middle of the day in the bright shining sun.

7:58; Used blue band assist.

28 yom, 185 lbs

26:10 as rx'd

Did the PU and dips sub in 19 minutes last time. It took me a while to get a good rhythm, first time doing muscle ups in a WOD.

World Class Rob strikes again. You make the workout seem like a spiritual journey. Awesome work!

7:28
As R'xd 30 Ring Muscle Ups
Sets of 2

no w/u
60 pullups/60 ring dips
14:48

time constrained

38:18

:(

44/176

As Rx'ed: 24:54

This is the first time I have ever done this one as prescribed. I couldn't do a MU the first of the year, got my first one in February, could only get 2-3 on any given good day, some days none at all. The time before last, I attempted to do all MU's but got too frustrated after only getting a couple and failing so many attempts. The last time I did my ususal 120 pullups/60 ring dips sub but today was the day. I was going to stay in my basement until tomorrow if it took that long to get them done. Today, it worked, the technique was there. I'm sore now but happy as can be about this.

BWT:157
:35::00
given myself some seconds on the count that I could not stop the watch.
120 assisted towel pull-ups @90 off
120 assisted dips @80 off

M/19/155

30 ring MU in 6:57

M/25/165

120 pullups and 120 dips in 8:30

120/120

17:41

+ 14 lb weight vest

M/50/165#

WOD: 36:30 - sub'ed 40 reps of (3 PUs X 3 dips) for 120 of each.

I regressed rather than progressed (last time was 27:08). Last time was after 2 days rest.

I scaled back to 50 pull-ups and 50 dips. I am seeing improvement and great gains in upper body strength. I really enjoy this workout. Prior to crossfit I was bored out of my skull with the "leg day, back day, chest day, etc." approach. I have been doing crossfit for about a month and already feel better with fewer aches in my back - although a LOT more aches in the rest of my body. Go for it!

29/165
15:01 120pu, 50dips, 70assisted dips w/ feet behind body.

Day behind.
HPC, max 105
Followed with shoulder press/push press/split jerk
3-2-1-1-1
65/75/85/95/105

Hopper WOD from Games looks cool. Looking forward to MU tomorrow.

120 pu
120 dips

22:29

Long run this morning prior and felt pretty tired

30 X(3 PU + 3 Dips)= 39:00

do you guys hang for the MU's or jump from the start? new to crossfit. i love it. the guy in the demo. look like he was jumping. curious for next time.

thanks!

27yr/M/164lbs

120 pullups
120 dips

14:18 minutes

Finished workout with a 2 mile run (13:30) on the treedmill.

170lb./m/27

120/120 in 17:42. Pull ups went from kipped to jumping after the first 50 then to partner-assisted at about 80.

My buddy Dan
200+/m/26
120/120 in 19:07. He wants to do Murph tomorrow on the off day.

I don't think we can be friends anymore...

26yom/175

120 PU/120 Dips

14:15

Today was my 2nd CF workout ever. Seems to be a good change up. I did 30 muscle-ups on a straight bar, but it took me 20:57. A bit more challenging than I thought it would be.

F / 50
120 jumping pullups/120 dips
Sets of 30-20-30-20-20
Didn't time it; alternated sets with trips from car to backyard with 50# bags of gravel via wheelbarrow. Felt good to balance out all the pushing with the pullups.

#81 Sailorcrew-
Awesome and congrats!

K-
I listened to the voice of reason (my husband) and stayed with 50% of the WOD.

Jumping pullups and jumping dips- 60 each
Time- 9:10

N-
Jumping pullups and jumping dips- 120 each
Time- 16:59

J-
Jumping pullups and jumping dips- 60 each
Time- 15:28

Kate

Not sure if I did the correct sub.

30 jumping muscle ups. rings above head level. easy on the pullup side of the muscle up more difficult on the ring dip portion. Extremely difficult if not impossible to lower myself slowly back to the ground after the dip. Is that normal or is that a weakness that I will need to work on in order to accomplish a proper muscle up.

Thanks

Did Christine today.
135lb DL; 16" jump.
16:00

Thank you, sir. May I have another?

90 pullups
90 dips
42:21

Does anyone know where I can buy chalk? I've been taping my hands since I ripped two calluses on the wall ball/pullup WOD about a month ago, but the tape doesn't seem to help. It gets all bunched up after a few reps and I have to keep changing it. Meanwhile, my hands are still throbbing after these kinds of workouts,so it's definitely time for a Plan B.

120 pull ups and dips in 32 minutes... I didn't really find my pace until the last 40 or so, so I know I can nail that time right down.

7:58
using a bar

120 pu
120 dips

10:51 today

16:19 last time.

34yom/205#

I tried to get my muscle ups today from the video, but was unable to get far enough over the bar to start the dip. the grip is odd and makes it super tough.

I did the 30 * 3pu / 3 dips

finished in 12:30 seconds. Next time I'll do 4 and 4.

23/m/176lbs
27:13
20 Muscle-ups, 20 ring pullups, 20 ring dips, 20 ring pullups, ring 20 dips.

#92 jk-- Rob is kipping, not jumping. And he's doing a very smooth, controlled kip at that.

#101 Josh-- I get mine at the local Sports Authority but you can get it online everywhere, like http://www.matsmatsmats.com/gymnastics/props/chalk.html. Try http://www.climbonproducts.com/ for their 1oz Climb On! bar for skin repair.

This paid announcement is brought to you by the guy that is working up the courage to get out to the garage and do the WOD...

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round.

30 muscle ups: 16:19

Compared to 070426: 29:39
C.O.C. T 5-5-5
Foam roll after

34yom
230
76"

22;15 sub'd 120 pullups & 120 dips. last 30 pullups were jumping.

28/f/154#

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

Last time - 10 sets of 4 chin-ups and 4 bar dips self-assisted with feet in 26:00

This time - same volume in 22:00

I'd thought I might have to cut back the volume because my forearms were bugging me yesterday. I was happy to make it through all the reps without very much discomfort. Things started feeling twingy near the end, but I was on the way to an improved time, so I decided to finish the workout.

The negative portion of most of my dips was unassisted - another improvement over the 6/3 workout.

Age: 37
B.W: 157
wod:
.75 mile run
30 muscle ups - 6:54 (on pullup bar, no rings)
60 elevated situps
.75 mile run

43/m/166

Muscle Ups: 15 singles, 30 min, first time I was actually able to do these!

PU (40 lbs) x 60
Dips x 60
21:09

Oopps! Correction to #98-
J-
Jumping pullups
regular dips
sets of 10
Time- 15:08

Kate

41yom / 148

CFWU x3 x15 (-PU, Dips)
WOD - 120 PU/120 Dips - Last time 10:13
This time - 11:04
Slower but last time I did the 4/4 reps x 30 and this time I just did the max I could and then switch to the other exercise. I did mange 30 PU's in a row in the first round which I am very happy about.

Age 51/BW 240#
120 pullups/120 dips (12 sets of 10 each) 29:30

Ok, another amendment-
J did 120 of each

I think I'm done messing up now.

Kate

24 yom 87 kg

30 sets of 4/4 PU/bar dips

17.56 mins

12:51

Last month- 15:09

Did 'em on the bar. No rings today.

4:44

-D.

One for time tonight:

22/M/160: 30 M/U in 31:14

Wilson,

Thanks for clarifying. I didn't think it would be that tough..........30MU and wasn't sure if I was missing something. I thought easily I would break 10min.

23/m/173lbs. 120 p/u, 120 dips 16:39

17 yom 160 lbs
30 muscle-up negatives 7:36

Actually did jumping MU's today, 30 in 19:42. My first time on rings, so started with rings at forehead level, and worked up to about 4 inches above my head by the end. Followed up with 30 slow ring pullups to work on my false grip. VERY difficult, especially after making up the Murph yesterday. I'm gonna keep working on 'em

bwt:150 cfwux2

30 bar muscle-ups: 30 minutes
First time completing all 30.

30 muscle-ups is always an amazing feat, but starting with the hands turned out before every rep is just sick!! Rob my friend, as always, you are the man!

Mark
120 pull ups and ring dips 17:05.
Last time 20:38

36 YOM
73"
225lb

Sub: 100 pullups/100 dips

26:36

Last: 90/90 @ 27:03

Josh #101,

Try REI or EMS or any other outdoor store where they sell rock climbing gear. You can get a decent chalk bag and a ball of chalk for about $25.00. Well worth the investment. Works for the pullups and for most of the olympic lifts.

Semper Fi

36/m/165/5'4"

120 pullups/120 dips

13:46, nearly 4 minutes better than last time. Thanks for the awesome workouts, Coach.

120 pullups, 60 ring dips
in segments of 4 pullups-2 ring dips
about 18 minutes.
Read up on the subs, did another 60 bar dips tonite.

20:04

All sets broken on pullups, dips.

Sprint triathlon today at Whitmore Pool, 7000' elevation. 500m pool swim/12mi bike/3mi run in 1:10.50...only split I know is the bike in 36min, or 19.2mph. Race felt good, but I was upset I didn't win (could have won a pie!). Got second by 2 min, so there was really no chance I could have caught the woman who won--but she was a friend of a friend, and I had given her a ride to the race, so she shared with us...tasty. Now I have five days to prep for my next race, an Olympic distance one with a very tough course. May or may not do any WODs (1/2 intensity maybe?)

First workout after rest week.

120 pullups/ 120 pushups.
18:30.
Ran 6 suicides afterwards....

M/26/198

120 pu's 120 dips

19:54

9:06 better than last time.

m/39/72"/210

120 PU, 120 dips: 28:51

first time - I wanted to come in in less than 30m...and to finish:)

33M / 190# / WOD #128 / CFT 825

30 Muscle-ups in 10:40

Last time I did 15 good ones before jumping. This time I only got 5 clean and then forced to jump with rings just below arms length. I've gained about 5lbs since last time. Oh well, you're only as good as your last attempt. Gotta put these back in my CFWU with some speed rope work to shed the extra pounds.

4x30 PullUps/ Dips
22:24

Day 19

CFWU (no pulls/dips)

No access to rings, so tried for 120 each.

Left the gym tired and frustrated after complete failure at 75 each (strict form). Ran 5K and did some ab work after to add some stamina.

I'll just have to get stronger.
"If you're not failing, you're not growing." Thanks for the challenge today coach. I'll be back stronger Tuesday.

As written... 9:56

120 pullups (assisted)
120 dips

120/120 done in sets of 4 16'02" a 3 minute PR as far as I can tell

120 Dips and 120 Pullups 14:53 sets of 6 until the last 30 of each then sets of 10

10:31, jumping

14:56
Need more practice.

10:42, jumping just enough to make the transition, gotta get the pullups going a little higher.

56/M/193 30 jumping muscle ups with bottom of rings at nose high 7:35

46/F/125 5 pullups, 10 pushups, and 15 wallballs, as many rounds as possible in 20 minutes... 15+5 pullups

We're hoping that everyone had a good time and good times at the Crossfit Games

23yom/155# 30 muscle ups as rxd 4:56 personal best.

19/M/140
scaled down to "pack" which was 1/2 as much, but I used bars (monkey bars and parallel bars, yeah elementary school!) so I estimated I should do the full 120 to balance out. Tried and failed a few times at the bar muscle up, I don't even want to think about rings.

31:58. Well, the last 10 reps or so took like 4 minutes. Ouch. I started out 5/5, but then went to 4/4 after about 40 reps of each.

#102 Josh and #129 Glenn:
Yeah, I just picked up a box of eight 2oz bricks of chalk from REI for $1.05 a brick! That was half the price at Sports Authority. I got a sweet bag too.
When My reused taped fell apart about halfway through the workout, I was really glad to have my new chalk! Awesome stuff. Now it's just time to get more into rock climbing or something.

Made some homemade rings out of a 16 or 20 foot nylon tie down and two of the square handles with the rotating grips you see on cable machines.

I did 30 seated/jumping muscle ups in about 3 minutes after rolling with some guys at the gym for about an hour.

Didn't feel like I had done enough so I did 20 and 10 seated/jumping muscle ups.

I need to improve my overall strength in the dip and pull up but I think the progressively harder versions of the exercise will help me have the right form when I go for the strict muscle ups in a month or so.

11:02 still hopping through the transition, but faster and less hop than last time.

bwt 240 age 32

120 pu's/120 ring dips
alt. grips on pu's in sets of 4/4
time 27:54

M/34/165

120 pu's 120 dips

19:32

27/m/215
120 pullups/120 dips
done in sets of 5
20:53
about 6 min. faster than last time

I'm new to this and today will be my first work out. Should I try and do dips in sets of 120, or do I complete 120 dips in one setting, or do I just do 120 of them total how ever I can?

32 yom/195
120pullups/120 dips
4pu/4dips x 15 w/ pullups strict/kipping
4pu/4dips x 15 w/ pullups jumping
40:21

A month ago I did 120/120...Last night I knocked out 30 Muscle-ups, sets of four till I hit 20, then did singles. What a difference a month makes!

Finally had the opportunity to do "murph" this morning.
Took me 57 min as prescribed w/ my otv.

5:57- dead hang mu's as rxed.

I did 120 dips and 120 PU's using Gravitron (50 lb assist)

28 minutes.

30yom/6'2/202

41 yom/ 205#

Rode 16 mile loop. Just getting the muscles working. I had no intention of pusbhing the pace. It is amazing how easy the climbs are becoming. The lungs don't try to come out of my nose, the legs don't burn quite as bad, and the pace is faster.

Thank you Crossfit!

Don't have Rings, so I subbed with the Pullups and the Dips.

8 pullups alternated with 8 dips X 15.

15/15 sets were overhand pullups.

20:00 flat.

16 minute improvement from last time.

J
J
J
J
J

As Rx'd
26 Y.O. Male, 193 lbs
6+45

Time 22:04.6

Scaled to:
60 pull-ups
120 push-ups

Alternated between sets of pull-ups and push-ups.
First 30 pull-ups were mix of regular and kipping.
Last 30 were jumping pull-ups.

All push-ups were standard push-ups.

36/M/65kg

As rx'd

6:14

32/M/170
cfwu x3 (minus pullups/dips)

120 pullups/dips 40 sets of 3x3
30 minutes

I was convinced I'd get it done in 20 minutes. Boy was I wrong.

As Rx'd : 12:07 most in one set was 5 reps

32M - 195lbs
120 PUs and 120 dips
26:39

day behind
23/m/223#

120 pull-ups
120 dips
28:45 over 6 mins faster than last workout

12x: 10 pull-ups, 10 dips (need to work on ROM for dips)
17:17

M/48/5'10"/176

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

13:47

------------------------------------------------
Compare to 070603

13:53

CFWU 3x15 (- pullups & dips, + pushups)
23:40, 2:29 off of last time
I had to go the gravitron for the pullups after set 3, less weight than last time. No assistance on the dips.
Broke exercises down to 12 sets of 10 each.

9:38

previous = 9:44
previous = 14:18

d - 29m/175

5:56 (pr) - done in sets of 3 for 1-15, then singles for 16-30...all full extension at top and bottom

j - 33f/125

6:00 - sub'd 60 pullups/dips (full day of pilates training)

M/37/175

Subbed 120 pullups and 120 bar dips

19:02 (last time: 19:20)

Left shoulder/collarbone hurting from power clean day -- I think I bruised or pulled the muscles, and that definitely slowed me down.

Today I build my ring/pullup tower so I can finally do ring dips and pullups and have a decent pullup bar at home. The neighbors ought to love this one...

Time: 14::11:10

Last effort: 22:48/April 27, 2007

So somewhat of an improvement -- LOL....

WOD as Rx'd 19:00
CFWU x 3
Did 14:53 last time but reason this time was slower was because this guy at the gym wouldn't stop talking to me. And he was using the dip bars!

50 pullups/50 dips in 18:00min

I'm a total beginner with Crossfit. Are these numbers respectable? I pretty much had total muscle failure at this point. I could have done more dips, but no more pullups. Guess we all have to start somewhere.

14 regular muscle ups and finished the rest with assisted (toes on a box).

Did 4 consecutive muscle-ups on my 3rd set (new PR - yay for me!)

As Rx'd:

Russ (BW = 210 lbs) - 18:44

Justin (BW = 235 lbs) - 16:30

First time we've been able to complete all 30 reps without ripping blisters....WHOOHOO!!!!

M/31/197

30 kipping bar-muscle ups. Mostly 5's. No official time, about 14 mins.

Happy to finish this without torn callouses and arms still attached. Did Murph just yesterday, and those 100 pulls and 200 pushes made this tough and ugly.

CFWUx3 (no PUs or dips)
14:59
4 consecutive to start, a few doubles, but otherwise all singles.
(still rubbed the heal of my hand raw after 9 reps, had to put on gloves, when does that stop?)

41/163
as rx'd
10:56

M/45/145

14:58

Skeet #155

You want to do 120 dips and 120 pullups total in any combination you can, and time yourself. I'm new to this also, and i could only do 50/50 today (kipping pullups). I guess i could have gone to jumping pullups to finish the job. Check out the link on the main page for demos of different forms.

C

38/m/193#

30 X 4 pull-ups/4 ring-dips, in sets of 5

30:45

AL

Did 120 pullups, 120 dips in sets of 10
Used a band for a little help

37:57

BW 167 120 Regular pullups and 120 Bar dips(24 X 5) 21 min

Jeff @ home-7:25
Charity-16:14

120 Pull-ups
120 Dips

27:31

27yoM
68kg
5'9"

30 muscle ups

7.27 PB (by 30secs)

25 yom 6'2" 155#

Modified "Murphy" without the vest
1 mile run
100 strict pull-ups
200 push ups
70 squats
1/4 mile run

36:04

Don't eat doughnuts before doing CF

Making up on 7/2 for taking a rest day on 7/1 for classes and home project.

Thought I had shattered the old time coming in today at 13:52. In the shower I realized I only did 96 instead of the RX'd 120. Dang math! I was on track to really improve on my old time which I believe was around 21 minutes.

30/M/200

Doubled up with hang power clean WOD

30 jumping bar muscle-ups

14:20

29 yom 195#
30 MU for time
7:45

Subbed: 60 Jumping MUps 4 T: 9 min flat

scaled back:

30 kipping pullups
30 ring dips

broke down into 12 sets of 5 each.

Time 15:59
Age 29
BW 160

Sorry, make that 60 kipping pullups and 60 ring dips!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

5:11(pr)- 2:25 off of last pr!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Tim:

pre: hang power cleans & associated warmup

30x muscle-ups: 10:44

Very hot here today -- slipped several times and almost snapped a wrist. Sub-10 if I hadn't missed those three press-outs.

86 chin-ups
92 dips

complete muscle failure.

On the job at the Fire Station today. I still cant do one MU. As a crew we did:

15 Pullups
15 ring pushups
15 45# front squats
30 Roman Chair situps
400m run (once around residential block)

X 3, for time....

Me- 18:24

Had a young man named Matt do the 30 in 8:13 out of his wheel chair with just 2 months of CrossFitting with us. Very proud of him! Way to go Matt!

25 minutes exactly
pull ups/dips

did them in about 6:20, which should be in PR territory. I used Rob's technique though I used 12 second intervals. Unfortunately I couldn't time precisely. Equally unfortunate was the fact that I failed two times on number 30. Otherwise I would have been sub-6 minutes, which was my goal. To note: my MUs are done with rings hanging from a pullup bar, so I don't get to full extension. This makes them easier in some ways and harder in others. As such, they are not really comparable to full-fledged MUs.

Tariq

500m Row
ROM's

WOD
:09::41 (120 PU's & 120 Dips sub)

Knocked a minute off my last time even w/stopping after my 2nd rd of 20 PU's to tape my hands real quick.

Get some, Go again!

120PU (unassisted)/120 Dips

20:20

PR by 1:40, first time totally unassisted. Need to try a MU.

as rx'd. 10:58

Wanted to break 10 min, but maybe next time. Almost a 5:00 improvement over last time, however.

Thanks Coach, and Rob for the WOD inspiration and technique. I couldn't quite manage a mu w/o a false grip, but I came encouragingly close (post-WOD).

12 sets of 10
120 pullups - alternated btwn jumping and 60# assisted
120 dips - bench and assisted

36:40

AAAAGGGGHHHH...>2x DJ...back to the rock pile...

17:53

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

THIS IS A HUGE IMPROVEMENT. My last time (one short month ago) was 22:36. In other words, I have improved my time by 4:43.

27:39 - 120 pullups, 120 ring dips

*************************************************Cannot complete muscle up.... but closer
18 minutes.
100 pullups (10 w/ 25 lb. assist)
100 dips
*************************************************

19yom/150#

120 dips/pullups in sets of 10
32:39.8

very pleased with this :) dips are now much easier for me now!

18 minutes to complete 100 pullups and 100 dips. (Used 25 lb assist for 10 pullups). Still cannot do a muscle up but am getting closer...

22/m/170#

41:47

60 pullups, 120 dips

took me a shitload of time, but i did it...im getting there..

18-M-185

as rx'd 5:00

Subbed w/ 120 PUs and Dips

Switched off palms in-out-together

12:22

999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 167 lbs

AS RXED 7:51 PERSONAL PR! DID KIP HOWEVER

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 167 lbs

OH I did an 8 mile trail run with and elevation change of about 4000ft? PR on course 73:23 minutes.

9999999999999999999999999999999999999999999999999

25/f/131#

breakfast: run to the gym and back; 6.2 miles = 49 minutes

WOD:
for time:
120 pull-ups
120 dips
(15 rounds of 4 + 4, then 12 rounds of 5 + 5)
30:32

oy, just one minute faster than last time. altho there wuz a bit of waitin around for the pull-up bar to open up as well as quite a bit of runnin around to get to whichever dip station wuz open. this time i was able to kip away w/o difficutly until the last 5 rounds :-D i luv progress. i luv CrossFit.

post:
deadlift @ 135# + K2E; 21-15-9 ... hilarious grip issues
time = 11:07

32/M/72"/160

As rx'd 14:46

I had 20 muscleups 7 minutes in, then the next 10 took me another 7 minutes. I kept failing and trying to do them even though I was fatigued. Also ripped the skin from side of palms at the 20th rep which didn't help either. Next time will pace myself better and not rush to get the last few reps.

7777777777777777777777777777777777777777777777

13:42

22:18

14.23
as Rxed
3s,2s,1s
#Coped a few Fails this time

M/24/159

As Rx'd: 5:18

27m/195#

120 pullups/dips

33:07

27m/195#

120 pullups/dips

33:07

A few days late for this.

30 rounds of:
4 pull-ups
4 dips

25:18

Crap time, and I wasn't nearly as tired as I should have been afterwards. Tore a callus in round 13, and it was painful and slow going to do the remaining 70 pull-ups with a bleeding hand. Tore another callus in round 22, after that I held on to the bar only with my finger tips. Lots of singles and doubles after round 13. Dips, no problem.

I was shooting for a sub 20 minutes, and I think that would have been possible had I not butchered my hands.

YAAHOOOOO! Finally, got the muscle-up! They weren't pretty, but after watching Conner in the Brand X Skills film for the last 5 months, and reading the Beastskills tutorial from angry G, something finally broke through.

30 muscle-ups and around 10 misses in 24 mins.

M/35/5'8"/160

CFWU 3x15 no P/U or Dip

120 P/U
120 Dip
22:00 (PR by 5:00)

100&100 (miscounted) @ 27:30
broken in sets of 5 w/ 10 box jumps between each set

3 CFWU 10

18 minutes - 120 pullups and 120 dips

21 y/o male 206#

30 Mu's for time as Rx'd

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

for some reason I really didnt do well

time of 27 min

compare with last month's post

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

Time of 15:40

Age 35
BW 145#

As rx'd 30 muscle-up's:

7:26

last 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

this time
070701

at gym

120 push-ups and dips

32:54

35/M/180
CFWU
Subbed Pull-ups and Dips
120's
21:25

Thanks to Pierre next time this should read MU's.

11:35 120 Pullups 120 dips

M/45/6'/220

CFWU x 3

WOD
Subbed pull-ups and dips
120 each
14:25

120 pullups, 120 dips - 17:52

cfwu
hang cleans
30 rounds of 3 - 30 jumping
35:18

m/35/210#/6'1"

pullups: 12X10
dips: 12X10 - last 15 were bench dips

35.55

completed on 2007-07-04. still problems with the right shoulder...

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
39:58

21/220
completley felt numb after about 18 muscle ups...felt like i could do more but my muscles just wouldnt let me get one more...pretty much blacked out in rage when i could only get 2 after a while!!!!!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

morning: 100 35lb kb snatches alternating 10L, 10R

evening: 24x5 pullups alternating underhand, overhand, and narrow, medium, wide for each

didn't have a dipping place, and chair dips are too easy, so subbed incline pushups on paralletes with feet raised up 18 inches above hands.

28:23

Finshed with 20 pistols per leg done in single, doubles and triples

F/148#/31
Just started doing Crossfit with my husband. I have been watching him for a while now and have seen a very nice change in him :) Now I am ready to lose the rest of this baby weight. My 2nd ever WOD today. Here's how it went:
800m row warmup
60 pullups and 60 dips on gravitron with 100# assistance. Did 10 sets of 6 in about 8.5 minutes (need to get digital watch to be more exact).
Already hurting a lot just after these two days, but ready for more!

1000m C2 warmup
120 pu and 120 dips in sets of 6
19:20
Fun had by all.

I started doing crossfit the 2nd week in January and it never stops amazing me.

For todays WOD (subbed 120 pull-ups & 120 dips as rxd), here are my times by date:

2/7: 27:19
5/3: 18:10
6/6: 17:45
7/5: 16:18 (improved more than 10 minutes from day 1)

38/M/195--Syracuse NY
from bar
19:58 (rough going this time...palms were blistered, and lots of misses in transition)

35/m/152/67"

120 pullups
120 dips

in sets of 4, to simulate 1 muscle up

19:12 (last time 21:49)

Much better. Thought I lost count and I think I did 8 pullups and dips more just in case I shorted myself. Still did much better than last time!

60 pullups and 60 dips in sets of 4. 28 minutes.

AS RX'D
Unassisted and completed 30 Muscle Ups in :13::03
Did set of 3 for the most part Very Happy I couldn't do even 1 muscle last time this workout came up.

started workout, wasnt feeling it. goal for next time - complete it. I only did 30 of each this time :(

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

completed on 7/7/07 due to time off for knee injury (never attempting hspu without a spot again)

120pu/120dips

22:31, 1:30 slower than last time, but not bad for 2 weeks off

17:16

CFWU X 3

WOD
unasisted muscle ups
14:08

WOD as RX'D

First 12 reps with full turn out at the bottom

Time: 5:10

30 PU's on Gravitron with minimum help.
30 dips on dip station.

7:02 (on rings from kneeling)

Ok time. As usual, had 15 in two minutes and fell apart. Got five consecutive to start. After about 13 it became singles only. Lost control and arms started to splay out...much better when I kept my elbows in. Had to do 31 or 32 because a couple were really crappy.

Finished with a couple sets each of light (95#) front squat and OHS practice, feet elevated ring push-ups, and 5 (hard )HSPU.

33 minutes, jumping muscle-ups. First time trying real muscle-ups.
3 mile run after.

33:57
Still 0 true muscle-ups / getting close / need stronger upward movement in pull-up / did complete 23 good jumping muscle-ups

120 pull ups and dips

Vega - 16:23
Gerrax - 19:31
Giovanni - 47:01

27/m/170

I remembered reading about this one awhile ago and wanted to try it.

5:48 as rx'd

120 pull-ups (sets of 5, 30 sec rest)
120 dips (sets of 12, 50 sec rest)

28:04

070701 @ 0800 070825
CFWU 15x3 (0 PUs/Dips, 10x3 Push Ups/HSPU)
WOD: 30 MUs for time...mod to 120/120 bar PUs/Dips
t=25:53 (20rds x 6/6)
compare to 070603 on 070622 at 29:23
rings ordered...patiently waiting...

240lbs 20yo
120 dips w/14lbs assist
120 pulls w/ 112 lbs assist
1 hr 6 min