very close to getting first MU without jumping...maybe tomorrow is the day

Sweet as a nut!

My first attempt at a Crossfit workout was this same workout one or two months ago. (120 dips and 120 pull-ups). I hope those bench presses and rows I did today don't mess me up for this workout tomorrow. You guys are trying to kill my lats, tris and bis!!!

Was that a great CF video or what?!
I did enjoy that...
No MUs yet :( PUs/dips for me...
Is the sub on the rings or bar?
I think I'll try the rings for this one in any case.

3x30... this will be 4 days in a row for me, but I think I'll just blow it out and recover on Monday. Too much ''fun'' to pass up.

My poor hands...

made my rings...working dips, pullups and pushups with them. well past the 15 dip,15pullup mark to start muscle ups, BUT i cant figure out the false grip. going to cert in Mesa Oct 6. will not leave with out getting the grip.

can't decide if tomorrow will be dips,pullups or the 95lb version of Elizabeth. eitherone will be such a glorious amount of pain. 3..2..1..

Had to say that I smelled this one coming. The third of the 30 reps for time WOD's. Looking forward to it.

Thought for sure it was gonna be 30 OHS with 135# for time, fortunately this sucks 30 times more!!

Caaaalled it!

"Isabel"

Snatch 65 pounds, 30 reps
Time: 5:30

OHS reps of 5:
85-85-85-90-95(x3)-95-95

Worked a bit more on snatches to see how much more weight I could add. Then did some single arm snatches b/c I like those.
Erin

Thanks to Kevin and Cory. I walked all over NYC today. Finally a WOD I can do. I think I'll be ready for anything by Tuesday.

Cool, I was doing some false grip pull-ups yesterday that got my chest well above the rings, was thinking I need to move the rings somewhere with more overhead space and try some muscle ups. Looks like I'll be doing that tomorrow. My goal tomorrow: get at least one MU by the end of the day.

Awesome, I've been waiting for this one to come up ever since I got my rings. Will be a hoot to finally do it!

So, say I get 5 muscle ups. Do I then subtract 15 from the 150 and do the remaining, since 3 regular dips and pull-ups are the equivelant of one muscle up?

I have to do the pull up/ dip extravaganza. How do I partition the pull ups and dips? Not at all or as I see fit?

I have no rings...Should I do MU's on a chin-up bar, or do pull-ups and dips?? Have never attempted a muscle-up anyways..this is only day 3.
Figured I could do them on a bar?!?

#14 ryan v
you can try and if you can do 30 mu's on the bar I'm buying you a beer. Personally, I'm in for the pu/dip extravaganza.

Will definitely be doing pull ups and dips...This one might take a while.

Screw you upper back. You'll take it and you'll like it.

Mama Mia! My shoulders hurt already! I live in a NYC apt with 12 ft ceilings so I built a loft bed at 7ft and thats what I do my pullups on when I am not at NYSC. Anyone have rings in their apts? and want to tell me how they rigged them up? I have some ideas but want to tap into the knowledge base first.

Until then I guess its 120 pulls and dips. Ouch!

I normally drink Busch Light cause I'm cheap(consumer reports best buy!) but in this case I'll take one of those fancy Michelob Ambers!

Hmm, I think the best way to hit a sub-3 min is 5 every 30 seconds. I may try this on Monday.

BTW for all of you who don't know in order from EASIET to HARDEST:

kipping bar
kipping rings
deadhang rings
deadhang bar

RXed is on rings! We go over this everytime this workout comes up. :)

#12 -- if you can do 5 muscle-ups then you can do 30. It will just take a lot longer. Do it!

So much awesome-ness in that video I can hardly stand it.
Monsters.
Just freaky.

kstar

Wow, you never know how out of shape you are until you've tried Crossfit.

120 pull ups on bar (60 strict, 60 kipping)
120 dips on bars
24:31

Day three and loving it!

Brand X scaled
40 bench dips & 40 jumping pullups

7:30

CFWU 3x15 minus pullups/dips

Did the pullups and dips as rx'd

27:23

120 Assisted Pull ups and 120 Dips both 35kgs

23:47

I suck at pull ups

178/153 max/ave HR
299 cals

120 Assisted Pull ups and 120 Dips both 35kgs

23min47secs

I suck at pull ups

178/153 max+ave HR
299 cals

should get a "Bar muscle up demo" been trying to get the technique down but gets fustrating. i've done one bar muscle up but I think I cheated some how? lol

anyways this should be fun

going to sub a 32 story stair climb in full firefighting gear and all required high rise equipment that is needed last time it took 15:33 to walk up and start breathing air and applying water to simulated fire. this is going to be fun fun fun.

#20 Randy

You could always try coming over to CFNYC! We have a lot of rings and a great atmosphere with the best trainers!

48/M/170/JB 120/120 13:14
46/M/200/Dave 120/120 19:24

#16 bladeboy

partition it as you see fit. i alternate back and forth and usually do 20s at first then 10s until done. and it's 120 kipping pull ups (guess it would be less if dead hanging).

amazing video! i am going to hit the boards for some squat clean form questions! thanks for the comments on that video!

44/175

As rx'ed: 12:24

Been doing crossfit for about a month now and I love it. I get my ass kicked daily! Quick question - how does anyone even get close to completing 120 pull ups and dips? Pull ups seem to be by far my weakest area. Any suggestions for improvement?

9:37. From about 1" short of full hang to full extension. Not all reps included negatives.

Actually, I lost count and forgot to time, so I had to check the video. I ended up doing 33 reps in 11:06. Either way...

M/29yo/6'4"/199#
Can only do a single MU every now and again. Did 50 Jumping Muscle Ups instead.
Time: (16:36)
Post workout completed 30 strict pull ups and a set of max rep kipping pull ups (19).

F/32/5'10"/153#
I have never been able to do any ring work prior to today. I did 50 jumping muscle-ups with the rings about chest-high, working mostly on the transition and negatives.
Time: (13:27)
Post workout I managed to get 5 "real" jumping muscle-ups with the rings above my head! I'm so excited!!! (and in pain!!!)

27/M/72kg

6 min, 20 sec.
Dead hang ring MU's, got 8 on the first set...

Did some circuits of 90lbs sandbag carries, burpees and muscle ups afterswards plus some 90lbs KB swings... Sweet!!

bw: 188

Subbed 120 pull-ups and 30 ring dips.

Time: 16:02

46 / 173

as rx'd - first time without subbing pull-ups and ring dips.

19:55 - first half was in 12:36, guess I have to push harder

PU/Dip, sets of 10; last 20 sets of five in a red haze
18:10

41/165

Been looking forward to this about a week or so.

10 Muscleups - 2:37
20 MU - 5:53
30 MU - 8:52 - PR by about 3 minutes
40 MU - 13:50
50 MU - 17:59
55 MU - 19:59

When I hit 30, I felt so good that I just decided to keep going until I hit 40. When I hit 40, I thought I would see how many I could do in 20 minutes. The first five were consecutive, after that doubles and singles. The only difference in todays and previous MU workouts is that I have started listening to an Ipod while working out. Can music make that much of a difference?

As Rx'e 7:29

5:29 - ring MUs, full elbow extension at both top and bottom. My weak area is pushing out of the dip position after the transition. Until I address this problem my MUs will remain stalled. I was surprised my time was fairly good as my shoulders and triceps are fatigued from the jerks I've been doing daily.

60 pullups/60 ring dips to finish the WOD.

60 kipping pullups: 1:49. 50 non-stop, several second break and 10 to finish the set. I'm happy that I could do 50 straight despite all the snatches of the past days. Skin and callouses in good condition. Not even a hint of a rip or skin tear.

One minute break to set the rings to height.

Ring dips: 6:00. Full elbow extension at support, dips well below parallel (MU depth). BIG difference in my pullup vs ring dip times - it's obvious where I need to work.

No snatches or jerks - I need a day off.

A day off !!!! Kelly... now thans impressive!

help please! what way do u have to do the pull ups and dips? do u do 1pull up 1 dip,1pullup 1 dip ect.

WOW, I did this yesterday!

as Rx'd
13:45

All kipping, none consecutive. When I lower myself and try to maintain the false grip, I slow down big time. I need to work negatives as soon as my wrists heel (lost a lot of skin on the athletic tape doing these).
Finished with some close grip incline bench and standing shoulder presses (both very heavy).

Age=27
BW=185

Sub'd
120 Kipping Pullups
120 Dips

13:33 mins.

Mark
120 pull ups, 120 ring dips 18:30
Broken into sets of 4.

#35 Mickey:

"Suggestion for improvement?".
My son said: "mom, do ya know how I got 21 pullups?" I said no. He said "I just kept trying to get a little more each day".

Have a great CF Day!

9:41...KELLY... thanks so much for the inspiration .. A PR for me & first ever sub 10 min set of 30 ring MUs... also about a 2min imorovement overall

120 and 120 21:25

This post is late but I am just SO GLAD to see Buddy Lee as part of the CrossFit team of experts.
He has long been the guru for jumproping and that's why just about every wrestler is a great jump roper - they want to be like Buddy Lee.
I think I have had 7-8 jumpropes, all of them Buddy Lees, since I was introduced to it my sophomore year in high school. I use them so hard that they wear right through the cord at the point of contact on the ground (so his site sells replacement cords too for like $3 each). I think Buddy is an inspirational guy that really takes jumproping to a level that approaches physical art...virtuosity achieved.

CFWU X 3 (-pu, -dips, +pushu)
11:05

130 Jumping pu (first few sets with a couple of dead hangs) and 130 bench dips 10 reps per set.
30:14

Total time 43:19

as Rx'd:
6:35 (new PR)

m/37/170

CFWU x 3 ( no pu, no dips, add pushu)
Time 11 min 5 sec

130 jumping pu (first few sets started with a couple of dead hangs) and 130 bench dips broken down by 10 reps per set.
Time 30 min 14 sec
Total time 43 min 19 sec

26/m/6'3/170

Jumping MU - 13:56

38/M/155
As Rx'd
11:25

#35 What I do when there are a million PUs is just stand under the bar and do three (or two or one) at a time until I'm done. I find I can get back up and do at least one after 5-10 sec of rest. That's still 6 a minute or better. It seems like you're not getting anywhere and then next thing you know you're getting close to done. I used to increase my rest periods to try to summon the strength to do five or six at a time, but I think that's slower. I also don't struggle to get one anymore (unless its the last one) because if I wait 5 sec I'll get it easily and have more strength left over to continue. Hope that helps.

26/F/115

12 rounds x 10 reps of:

bench dips
situps
pushups

17:39

5:26 as prescribed. A PR by @45 seconds.
TK

15:24 using "dragging" MUs. Trying to get my MU and this approach has worked for others.

Woo Hoo....got my first MU today...and then preceded to get 9 more, before I revert to jumping MUs for the last 20. 9:26

pull ups and ring dips x 120

21:45

as rxed 5:35 (pb)
false grip, full lockout at the bottom and top

post: 3 sets of 10 with 1 min break in between 185lb deadlift.

real good 3 days

5min rope skipping + CFWUx3 (No PU's HSPU for dips)

WOD: 30 rounds of 4 PU's + 4 Ring dips

15:14min

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

30 muscle ups
Time: 10:40

Compared to 070701: 16:19
C.O.C. T x 10, #1 x 5

Raz 178#/M/35

6:40 Rx'd

Last time was 14+ min.

Today did my first Isabell
used 135 but did power snatches.
12:25

torn; will do todays WOD or the one on the video tomorrow.
Have a good day.

11:32
Getting better.
Two misses on rep 29 cost me time.

Question about the video:

If you notice, Annie goes into the squat with her feet shoulder-width and at 45 degree angle, and when she goes into the press, she moves her feet in and changes their angle. Greg doesn't do that, except maybe a little bit -- much less pronounced than Annie. Which, if either, is better technique, and why?

193#

10:40 as rx'd

For all those looking for information on MU technique (and many other BW exercises for that matter), check out: http://beastskills.com/tutorials.htm

Seems to be a pretty hand site for BW exercises and progressions.

WU: 500m row, CFWUx3

WOD: 30 bar MU - assisted with gravitron machine.

I figured I would try it, and luckily it's tall enough that I can stand on it and do full bar muscleups w/slight bend in knees to go to full extension from the bottom and on the way back down. It was quite a workout!

One of the trainers asked me where I learned that, thinking he was going to say something bad, but to my surprise he wants to give it a try. I'm pretty happy I was able to figure out a way to do this!

Enjoy the rest of your weekend, thanks CF!

Discovered CF last week. Today was my fifth WOD.
38:09 120 x 120

m 41 yrs 235 lbs

Awesome workouts, awesome community, I'm hooked.

5k run instead of mu's.

WU- 3x 10 push ups, 15 sit ups, squats, supermans, & samsons.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

cfwu
60 assisted/jumping pullups
60 bench dips
thanks crossfit

Bwt:153
120 pull-up and dips 80 off assisted
:18::30

10 rounds of:

12 pull-ups
12 dips

25:12

Very sore from yesterday.

120 pu
120 bar dips
broken into 30 rounds of 4 each

first 5 rounds deadhang pullups, rest jumping with a 1 beat pause at the top
19:12

last time was 27:48.

120 dips & pullups in gravitron (can't train on kipping on gravitron) :(

bodyweight 77kg

pull-up_______________dips
0-25 all me___________0-45 all me
26-95 -35kg__________46-55 -25kg
96-120 -45kg_________56-120 -35kg

time 38min

28/m/205

42 min as rx'd. I've probably haven't done 30 muscle ups in my life so this was a big accomplishment. Obviously with that time I was all singles. No jumping, all full extension. Can't wait till this one comes up again and my muscle ups have improved and I can go for a time.

It has occurred to me that the 21-15-9 rep scheme for the benchmark girls is near the Fibonacci sequence of 21-13-8.

A rationale for the difference in these sequences is that in the brief moments of rest between changing work modalities (i.e., when doing Fran, dropping the bar after thrusters and stepping up to the pull-up bar), the body has a brief moment to rest. So, 13-8 becomes 15-9.

That gives me reason to have faith in the natural sequence of this rep scheme. All sorts of natural patterns exhibit a Fibonacci-like quality. Compound interest, the size of spirals on mollusk shells, the aerodynamics of planes, the relative printing volumes of various newspapers, and the ratios of the size of architectural elements in Classical Greek temples all exhibit Fibonacci or golden-ratio qualities.

The workouts last less than 10 minutes for many people, and for most who have been doing crossfit for a while. Some who truly excel may do them in fewer than 3 minutes. These 3-10 minute workouts each require two fundamental athletic movements. One or both of these movements may present significant problems to the doer. The added benefit of not simply training the movement, but also the energy systems of nearly the entire musculature of the body.

I also find that the descending rep scheme allows me to do more work in less time. Since alternating exercises in a couplet presents the same benefit, I'm very positive on these couplets. If only all other crossfit workouts provided the same benefits...

Which leads me to my point. I'm going to experiment with doing more fundamental couplets. I have added two workouts featuring 95 lb. overhead squats into the 21-15-9 couplet scheme, one of which features pull-ups and the other with 95 lb. sumo deadlift high pulls. Another one is 135 lb. front squats and 55 lb. overhead dumbbell swings (1 1/2 pood kettlebell swings). 55, by the way, is a Fibonacci number. I've given these couplets names, too - girl names taken from Shakespeare. As soon as I get my muscle-ups down pat, I will create a couplet involving them.

When they become too easy (when the time dips closer to 3 minutes, perhaps), I'll simply raise the weight. Scalability with these exercises is quite simple, actually. The initial couplets include the following exercises:

135 lb. squat cleans
ring dips
95 lb. thrusters
pull-ups
95 lb. overhead squats
95 lb. sumo deadlift high pulls
135 lb. front squats
55 lb. dumbbell swings
225 lb. deadlifts
handstand push-ups

Not to mention the Dirty Thirties - the series we are just finishing in the WOD:

30 muscle-ups for time
Grace - 30x135 lb. clean & jerks for time (squat or power, push jerk or split jerk or even squat jerk)
Isabel - 30x135 lb. snatches for time (squat or power, regular stance or frog stance - heels touching to emphasize lower body power like Japanese lifters like to do)

I don't know if Dirty Thirties is a new name, or if anybody has tried these other couplet ideas, but I'm embracing them in my quest for ever-better performance and fitness.

Opposing rugby teams, submission wrestlers, and armies, beware.

26 yom

193#

14:42

30 sets of 4 pull ups and 4 dips.

120/120

18:07

+ 16 lb weight vest

worked on muscle up, getting closer. 45 full range ring pullup and ring dips 33:00

36M/5'10"/165#

No ring so 120 pull-ups and 120 dips in 23:19.

#75 Andrew-
Dirty Thirties isn't a new term, it's usually used as a scaled down version of the 'Filthy Fifties'. I, too, love the 21-15-9 rep sceme.

I was ill yesterday 9/22/07 with a stomach virus thing, so had to miss Grace, which was to replace Isabel, which I had done the other day. I'll have to make Grace and the subs for MU's on Monday as I'm still ill today. Bother.
This was a nice triplet. Thanks Coach!

Kate

P.S I like the "new" home page

m/6'/185

specific wu

pre-WOD: Tabata
DL 185 lbs (6)
SDHP 95 lbs (6)
FS 135 lbs (4)
OHP 135 lbs (4)
score:20

WOD: 30x MU
sub'ed 60x pu + dips
time:9:15

m/33/175 144 days since CF, Columbus Ohio

33:35
2 sets of 60
120 PU Jumping after 20 on first set, jumping after 15 on second set.

120 Dips no assist.

Still frustrated on my muscle up attempts, but the truth is I haven't been working on them very often. Did two make-up workouts yesterday, including one 12H ago that involved 80 L pulls, so I don't think I was fully recovered. That didn't help. What I need, really, is to apply the same approach to m-u as I did when I couldn't do any pullups: start at negatives, then use stretch band...it's the stretch band that I haven't figured out yet, because jumping isn't helping that much. Anyhow, on to my time:

18:06 for jumping/negative muscle up, rings at 5'2" to 5'3" (I'm 5'3") depending on how scuffed-out the ground was. This is not as good as the 15 min time in June, though I'm not sure how many of those were negatives.

Funny thing: the power went off in my Big Box gym today and you should have seen the scramble to restore the TVs, treadmills, elipt-things, and lights (in that order.) Meanwhile, I stayed in my dusty, never used (there are no mirrors) corner busting out my 30 snatches for the first time ever. Thanks Coach for keeping it real.

CWFU x 2 Very modified. Walking lunges and limited dips and pull ups

30 Muscle Ups for time. New PR

8:25

My time is not the PR. I got 13 consecutive Muscle Ups on my first set. This lead to a little break until I could get my arms back in order. Aiming for 15 by the end of the year.

15:48

Need better pacing, I just thought the stars may have been in alignment today. Nope.

40yom/160#
No place to hang my rings, so I did the workout on a straightbar. Don't know if this counts as much than on rings(probably doesn't), but I did it in 6:34.

50/195

9:23 Jumping bar muscle-ups.

79:55

Started out determined to do this as RX'd, no matter how long it took. After 30 minutes, numerous misses, and 3 good MU's, switched to jumping MU's. Substituted 54 JMU's for the remaining 27 MU's. Very ugly, but at least I have a time to beat when this comes up again.

hari, that is awesome on so many levels

52yo/F/146

120 pullups 95 lb. assist
120 dips 100 lb. assist

20:07

....and man, those dips HURT so good!

#83 Hari

Awesome fortitude.

CFWU X3 (10 reps, - pullups and dips, + pushups)

120 jumping pull-ups and 120 bench dips

12 sets of 10 (all pull-ups unbroken, last 8 sets of bench dips broken into 5-3-2)

15:58

My shoulders and arms are barely speaking to me now!

F/58/137

as rx'd

30 MU in 8:07 (10:58 on 7/2/07). PR

All reps started with palms away, straight arms, finished with rings turned out and elbows locked at top. Mostly singles, but full negative on every rep.

Since I did a WO yesterday with 30 muscleups, I opted to work on some weaknesses with this WO from the archives:
9x for time:
225# deadlift x5
HSPU x5
Treated it more like a strength day since this is a pretty heavy weight for me, didn't time it, though it was under 20 minutes.
On an unrelated note, if there are any crossfitters in the Chicago area, please shoot me an email; 1)I'd love to have someone to workout with occasionally, and 2) I found a place locally selling kettlebells for $0.99/ lb. Gonna check it out tomorrow after work.
John

42yo/175#/m

tried first unassisted muscle ups; it didnt work out. I could not get the forward rotation more than once and it was lame. after about 50 attemps of alot effort and cussing I gave up and did ring pullups and dips until I couldnt do another. that was about 60 (20 per set) dips and 30 (10 per set) pullups.

after watching the videos again, appearently you have to move your feet out in front of you to get the forward rotation and then push your shoulders through the rings to get them to rotate?

Is this correct? Anyone good at these?

Thanks!

Age 34
BW 149#

As rx'd:

30x Muscle-ups

5:13

23yo/m/160#
30 muscle-ups - 07:15
First 10 in under a minute, up to 24 in under 5 minutes... then the blister on my hand ripped and started bleeding all over, but I forced myself to finish...

24/M/195

As Rx'ed, on rings.

9:11

7:19 as rx'd

Approx 15 mins

Been off for what I think is about 9 missed wods due to sickness.

Took rings to local park in dark. Set up rings and rain poured down.
Set rings to few inches above head height and did 30 light jumping muscle ups. Nice easy way to get bk into it.

Promise to self: Going to set aside some time to get the real deal before year is out.

17'20" 120/120 done immediately after Isabel done with 85lbs in 6'09" from the hang.

45yof/140#

As per Coach P at CFNYC
120 pullups on tan band
120 pushups on supports
not for time/for strength

Then did Isabel after a short break. Should have used 62# but it wasnt happening
12:13 w 42#

Was wondering if there is any ration to determine for snatches vs cleans.

Btw, Hari #83, awesome: check it out
http://www.flickr.com/photos/c1sarena/sets/72157602134256187/
(w/f/s) sheer determination Hari. You're my new hero!

Bar MU's
Blister ripped at number 24, so I quit.
11:25

There is no way that 120pullups/120 dips matches 30 MU's. I don't know who figured that out.

39 yo/male/175 lb

Today: As RX'd, 8:11 (up from 16:27 one year ago)

Yesterday--Grace as rx'd in 9:22, day before
Grace with 115 in 7:40. Long story.

17/M/175

as Rx'ed Ring MU's

11:08

30 Ring Muscle Ups as RXed

11:08

CFWU 3 x OHS, kte (suspended), back ext.; 800m run

WOD: scaled: 80 jumping pullups, 80 dips (last 40 assisted 5,8)

17:10

was dehydrated- lots of water breaks.

post: 30 box jumps @ 18", stretching

Dear Mr. Glassman,

I don't know why you feel the need to constantly destroy my ego, why three days out of four you mock me for not being fit enough.

I felt good today, confident in my Muscle Up ability. However, I'd failed to account the toll the last few days had taken on my ability.

14:46 - so many missed attempts, so long spent struggling through the transition. The pain of it all. Not the muscular variety, but the self disgust and desperation as one can only feel when they thought, in fact ardently believed, I could do better.

A full 4:04 from my last time (which, upsettingly, was also slower than my first and best time of 10:26)

I understand I have myself to blame. I keep stepping up to your ridiculous challenges, and occasionally repeat them on my own without you asking me. I just wish that occasionally you'd play to my ego and give me something easy.

Of course, given that, I'd probably feel a little cheated. I'm sorry, this letter isn't about you, I'm just feeling a little pathetic.

Kind Regards,
Colm

I could watch Annie do cleans all day.. such an explosive movement. Way to go Annie and Greg

33/m/160

8:44 as rx'd

improved by 6 minutes from last time on rings.

any suggestions on getting faster?

36/M/64kg

Overhead Squats
40kgx5
45kgx5
50kgx3
55kgx2
60kgx1 (1RM PR)
Feels like I have a BW OHS in me.

30 reps w/25kg Weighted Pull-ups in 7:20 (way off my best time)
Tabata Dips
10-10-10-10-8-8-7-5

m-6-37-168

Can't do muscle-ups yet, so sub'd kipping pull-ups (bar, no rings available) and bar dips.

Partitioned, first in sets of 10, then 5.

Did 120/120 in 30 minutes, realized I probably could do a few more and ended up doing 150/150 in 40 minutes.

This is another one for the "I can't believe I actually did that!" department.

I dont have access to rings so I did the pullups and dips. I did 6 sets of 20. Did the first 20 pull ups and the first 10 of the next two sets, then had to do jumping pull ups. Did the dips no problem.
11:34
Good workout.

today was my first time doing all 30 MU's unassisted! This is a HUGE benchmark for me, up until this point I'd do 3 maybe 4 then do the rest assisted. The next step is multiple reps without touching the ground. Chris did awesome today too.
Nolan: 31:37
Chris: 15:30 (assisted)

30/m/188

Made up Isabel: +/- 8:00 (used analog clock)

then

120 pull-ups/120 dips: 18:47 (used digital clock--much easier!)

First time with this one with rings, I need to practice my MUs more. 20:02.

Post-WOD: 1/2 of Painstorm XXIX
20-19-18-17-16-15-14-13-12-11-10 reps of the triplet:

Deadlift: body weight (170)
Push up
Dumbbell Clean: 1/2 body weight (did 2 x 40# dumbells)

1 hour 2 min 6 sec. I am TOAST.

30 ring pullups followed by 30 jumping MUs: 10:40

Today was make-up day after a few days in the field:

1. Grace (as RX'd): 7:42
10 mins rest.
2. Isabel (as RX'd): + or - 8 mins (analog clock)
No rest.
3. WOD 120/120: 23:29

28/m/215

Destroyed.

m/38/175/67"

cfwu x3 minus pu's and dips

practiced 5 mins of double unders

tried mu's - no go!

subbed 30 ring pu's/30 ring dips
then 30 more ring pu's/26 ring dips to total muscle failure. All of which took 20:00.

Very disappointed, I thought I would be stronger than that.

Shoulder prevents any "push" exercises. Did instead PU ladder: do one PU first minute, 2 PU second minute, etc.

14 minutes (PR by 2)

12th was hard, 13th and 14th downright desperate.

Then did 10 100M sprints in parking lot. 15.1 fastest, 16.8 slowest. (All uphill into a head wind. Honest.)

Well I was excited to do this WOD... ( I just got my new rings in the other day). AND do i suck at MU!!! Is there any secret to getting from the top of the pull up into the position for the post up?? (if that makes sense) I tried, and tried, could not get even 1. Needless to say I am big time discouraged. I have been doing CF for about 3-4 weeks, and thought I would be able to do these. If anyone can help please.

So i did 120/120 in 1823

after doing 3 rounds of 2000 m row for time...

as Rx'd

30/m/160/6'1"

10:20

any ideas on how to overcome the wrist pain on these? that is my rate limiting factor...

30 Muscle Ups for time. New PR

8:25

My time is not the PR. I got 13 consecutive Muscle Ups on my first set. This lead to a little break until I could get my arms back in order. Aiming for 15 by the end of the year.

7:54 as rx'ed, about 15 minutes faster than that fiasco back in July. I only missed one rep today and that was on an attempted multiple rep in the teens. I hung the rings a little lower (around 7') today so that was a help.

Pre-double under practice
Post-was going to do some 95lb shoulder press-push press-push jerk max reps but my shoulders were done after 16 reps of the press so I played with the KBs for some TGU practice. Did two TGUs with a 1 pood KB in each hand!

wod as rx'd-11:54, way down from last time 6:07, too much time off this summer & not enough practise coming back

bw - 197
14:19
jumping

bw - 209
19:48
120/120 jumping

sarena - Thanks for the invite! But I don't have the extra $100 a month to spend and I have a sweet deal from nysc from where I used to work. Besides I can go to NYSC for all but rings anytime of day. And you guys are in way to good of shape for me to endure the shame of working out next to you! Maybe I'll pay you another visit in the next couple of months to gauge my progress!

Sunday Musings. "I ain't got no place else to go." (Bonus points if you remember the movie)

Money isn't everything. We hear it all the time in countless situations. Who among us hasn't had occasion to say it? And yet, until you are without it's impossible to understand what it truly means. Until you are forced to decide what is need and what is desire, and little but what you need is available, it can be hard to cut through the haze of plenty in order to clearly see that which is your own "everything".

Mae West once said "I've done rich and I've done poor; rich is better." All things being equal she's probably right, but it's important to know that your "everything" is there before rich or poor really has meaning. What good does it do to be wealthy if your money cannot save a troubled child? Or if one is seduced by one's own wealth, believing that money equals virtue, that the more you have the less you need to attend to others?

I think there is a difference between having lots of money and being rich. I've had lots of money and I've had not enough money, and in this regard Mae West is definitely right--having more money is much more convenient, much easier. But if being rich means you have "everything" you need (roof over one's head, enough food, healthy loving family, true friends) then I've been rich right along no matter how much money I may have had at any time.

Money isn't everything. Being rich, well now, that's something else altogether.

Are you rich?

See you next week.

22:40 as rx'd
I am very much happier as last time I attempted this one it took 1hr and 53minutes. This time I focused on 30 good quality reps and only failed about 4-5 times. Next time I'll push the envelope a little more with the time between each.
pre: three rounds of 3 minutes of rope jumpng followed by 10 push ups/10 sit ups/5 chins then 6 rounds of 3 minute of heavy bag work and 3 minutes of rope jumping.

I've been naughty, my friends and I did Fran at the park instead of pullups/dips.

Max - 21/m/155
Fran as rx'd in 6:10 (last time was 8:16, progress!)

Chris - 21/m/160
Fran as rx'd in 7:48

Pat - 22/m/190
Fran at 85lbs and jumping pullups in ~27min

Dan - 21/m/145(?)
Today's WoD, sub jumping pullups/chair dips in ~17min

Okay this one tore my hands to bits. I'm looking through the comments and I see a trend of "little guys" knocking out the MU's like they are nothing.

I'm a big fella (weighed in @ 292 today) and I used to think I was a beast for being able to do 12 pullups at my weight. Nothing has had me more excited to work out in the last 10 years as CF has.

Is there anyone over 250lbs out there that can do a MU?

I did the 120/120 broken into sets of 10's then 5's. took me about 30 minutes and I don't think I can hold a pencil right now.

I'm betting I've got a shot as the heaviest (fattest?) person to do a MU. When I hit 250 (dieting hard right now and following the WOD religiously) I think I'll be able to do a pullup with enough power to shoot up past the bar and land on it with my feet. (is there a name for that?)

this work out shamed me like no other in all my cross fit experience. I don't know what the deal was, but i felt like a total sissy. Subbed the 120 pull ups and dips... It took me an hour to finish! my arms just felt desolated... *sigh* oh well, there's all the time in the world to improve. Tomorrow is a new day
M/17/178

Ok, i feel like a total sissy. I divided the work out into the 120-120 pull ups and dips... it took me an hour... *sigh* Tomorrow is another day though i guess. I have never failed this bad at a WOD though.
M/17/178

30: 57 for Isabel
used 95 first 20, 105 2 reps and last 8 were 100
practising the technique and kept changing the weight to get closer to 135. Next time for sure.

subbed 120/120; took too long, 23 min.

I am using rings made out of tubing as suggested a ways back on the message board, but the only drawback is that they are not a complete circle. The last 3" do not close completely together. Those edges rub my upper arm when doing dips; annoying but certainly not unbearable. Does any one have a solution to stop the chafing? I could just wear long sleeves, but I would prefer not too. Perhaps just looping a shirt over the edges might work, but that seems too make shift.

Any other ideas?

Aimed for 30 rounds of 3 pullups and 3 dips.
After the fourth round or so I had to do jumping pullups. At 26 rounds I was at failure for dips, and given that there's no such thing as a jumping dip*, I stopped :-) Next time I'll use a Gravitron

Man, I wish I had access to some rings.

*That I know of.

30yo/M/160lbs

WOD: On the minute for 10 minutes each exercise, resting one minute in between of the following-

- 3 muscle ups
- 3 135lb power clean
- 3/6/9 "Cindy"

Awesome triplet workout thanks to Mike Solis' invention. Great output by Mike, Derek, Alan, Faith and myself. We also had John & Tara from Virginia Beach visit and conduct their first CrossFit workout with Meghan...what did they do? What else? FIGHT GONE BAD =)

CrossFit East represent!

Forgot to mention, the Cindy portion of the WOD consisted of a 20lb vest. Mike and Derek did 5/10/15 on the Cindy portion of the workout, vice 3/6/9...great job guys!

#139:

Was it from OFFICER AND A GENTLEMAN with Richard Gere?

Susie

missed the workout cause of work today but timed my improvised WOD. moved 55 sheets of T1-11 overhead from the trailer to the garage 25 yards away in 24:45. haha

missed the workout cause of work today but timed my improvised WOD. moved 55 sheets of T1-11 overhead from the trailer to the garage 25 yards away in 24:45. haha

As rx'd 7:48 5'11'' 185, 31 yom

As rxd' 7:51

15:57. weaksauce!

35/m/185

CFWU - minus PUs and dips

Sub'd muscle ups with Dips and PUs (120 each as Rx'd):

14:15

25/f/135

CFWU - minus PUs and dips

Sub'd muscle ups with:
Assisted PUs (80 pounds, then 90, then 100)
Assisted Dips (70 pounds, then 80)

16:45

09:03

33YOM 6'1" 215

CFWU

4 pulls/4 dips:

21'59"

First 21 pulls were straight hang...then had to go to jumping...getting there...

6'5" 215

I dont know what happened...

120 PU + 120 Dips (broken and mixed)

32:10 My pullups were super weak (and I cant kip bc of the gravitron I have to use), and I am still developing dip strength. Not real proud overall.

Ring Muscle-Ups as Rx'd
Got 5 in less than a minute and then pushed onward with 2s and 1s followed by many many failed attempts until giving up. Total number 18, quit at 21:42. grr.

45/m/180
120 dips, 120 deadhang pu's
24:45

9:12 on rings

I still have an open sore on my L-wrist from hammering these. I rip off skin then tape for awhile it seems to get better, I stop taping up and guess what I rip skin again. I am trying to get my grip right so it is not as low on my arm and hits more palm meat and less tender forearm skin.

Getting back into xfit after a year and a half off. 11 rounds of 3 x p-ups & 3 x ring dips plus 3 rounds of 15 x sit ups. About 17 min.

31/m/225

120x120 @ 28:00

Tore my hands. Ouch. Glad tomorrow is a rest day.

http://www.logsitall.com - Daily is up you can log this workout there now.

25/M/170lbs

20:00 as Rx'd.

I've been doing MU's for the past 3 days, so this was a bit tough. First time with this workout, so I may retest this next week to try and get a better time.

Did the 120 pullups (deadhang) and 120 dips on rings. About 30 minutes. Just welded together a pullup bar last weekend and got some rings this Friday, good timing.

29/M/180

as rx'd: 7:32

26yo male 182lbs

I wussed out on the Pullups and dips. I got to 60 pullups (6x10) before failure sat in. I did 60 ring dips (6x10). Time 15:09. I felt like a wimp so i did some addt'l ring pushups and then ran some quarter mile sprints on the treadmill. I'll be glad when i can get these muscle ups.

#148 Susie: BINGO

42yom / 147

4:12 as rx'd - all kipping Bar MU's

Post - One arm 1 pood swings switch a top, 1 pood SHDL, 1 pood waiters lunging walk. multiple rounds. Smoked after this one.

31/M/188lbs
I did the 120's
I split them up into 4 sets of 30, alternating PU's and Dips. I did them 5 at a time until I got to 30 and then switched to the other exercise. I finished in a time of 19:43 which I feel pretty good about.
I followed the WOD with a 3 mile run in 24:00

Does anyone know where I can get the song on the video with Gregg and Annie? That song is rocking!

Thanks

--g.

30 Muscle-ups

10:38

Had 3 failures that kept me from breaking the 10 minute mark. Next time for sure.

25.17ish

Had to do the 120s. Did them in sets of 15 worked out pretty well.

Didn't have access to rings today and really felt like torturing myself. Since i can do bar MU's fairly easy and i wanted something more intense than using the 3 and 3 subs i did this...

15/1 14/2 13/3 12/4 11/5 10/6 9/7 8/8 7/9 6/10 5/11 4/12 3/13 2/14 1/15

Pull-ups
Dips
19:34

Brutal to say the least. Hands are ripped open and i ended up doing more reps than if i would have subbed. 120 reps of each.

BW 70kg
8.11
as Rxed
Kipping MUs (C&P)
5s,3s,2s

M/25/208#

Still can't get 1 MU. Still working at it.

I did 120 ring pull ups and 120 ring dips today. I did 20 ring pull ups before doing 20 ring dips and so on. By the end I was smoked and it took me 4-5 times on the rings before I could get my 20 and move on to dips. Looking forward to letting my body heal a little tomorrow.

30m 45s

43/6'1"/193

120 pull ups and dips: 19:34

started with 20 of each then 2 sets of 10 then 5s the rest of the way.

30 Muscle-ups for time (Subbed 60 ring pullups and 40 ring dips)

Forgot to time. No bar. This is my sub for what I think is reaonavble on the rings v. bar. Learning the muscleup is the one single thing that might drive me to getting my butt to a CF gym.

26 yom 6'2" 155#

CFWUx3

120/120 16:22
Post workout: 20 dumbbell swings with 55#

Just cannot get my weight over the bar for a MU. I figured out the false grip, but the transition from the pull-up to the dip is perplexing...

#74 Geoffrey Miller...gonna try your link and see if I can get some answers on the bar MU.

EJJEJEJEJEJEJEJEJJE

M/34/170

50:25 MU on straight bar...about 50 failed attempts...thought about giving up a few times...first time to finish all reps...pumped!

15:40 Smoked my last time by almost a couple of minutes. Not looking forward to trying to beat this next time. 120 PUs- 120 bar dips.

26yom/175

120 Dips/PU: 14:56

56/M/187 Whoo Hoo, didn't do the WOD per se but did practice MUs, and was got ten good ones.. the 1st of which was my first ever. Oh man, after a year and a half of trying it finally came together.

today, i did my 1st true, full hang, ring muscle-up! also, then i did my first clean muscle-up on the bar (straight up, smooth, both arms at the same time). ive done it before on the bar but it was ugly and i had to yank my left side up first then my right side, kicking and jerking the whole way... 2 months into crossfit and i actually did a muscle-up. ive been on the program since august and i've done 8 of the girls named WODs (fran, nancy, grace, hellen, isabel, Diane, Michael, Elizabeth) but i haven't yet repeated any of them so ive been getting antsy lately and worried about noticing any progress. after today and recently being able to do handstand push-ups (i could not do even one when i started crossfit), i can see now that these things are actually humanly possible and eventually ill be competing with some of the big dawgs.

then, for the actual WOD i completed the following:

3o ring pull-ups
30 ring dips

finished in: 4:47

bw 163 age 38
Ring Dips 30
Pull ups 120
16:34

as rx'd

13:38

Age 51/BW 250# subbed 120 pullups/120 dips. First set 10 pullups/10 dips then 5 and 5 until 110/110, and final set of 10/10. Pullups were kipped/jumped (any way I could get them) 20:39. Almost 9 minutes better than last.

Tim: as rx'ed

6,5,4,3,2,2,2,2,1,2,1

7:35 (3s slower than PR)

nice way to finish a cycle.

m/29/200

16:53

Had to sub pu's and dips for mu's. Had to do most pu's jumping. The first 35 pu's were mostly clean, then they were all jumping pu's.

7:41 on rings (44 sec. off PR)

9:34....no rings, used standard pullup bar

Skipped the WOD and worked on my MU technique instead. Did jumping MU's using a false grip since I'm not at the point of doing a full MU yet. But I do have the raw skin on my wrist to let me know the false grip is right on. Did some other odds-and-ends stuff with my rings.

Gonna revisit the tutorials on MU's.

120/120, divided into 10's
pullups on bar, dips on rings
jumping
owww...

22:23

Jumping Muscle Ups
12:05
First 10 were minimal jumping-after that....

28/M/5'11"/222#

120 pull ups; 120 dips

I used the the assit machine and broke it down into 15 rep subs.

28:27

120 bar kipping pu
120 ring dips

Broken into sets alternating, 20:09.

Shay, Carole & Shawnine rest day

Barri 8:31 assisted

Thanks for another great workout

6:48, jumping MUs on rings.

Working on eliminating the jump, hopefully soon I'll get that technique down just right so I can do it on demand.

M/44/250#

120 Pull Ups(strict)
120 Dips

23:36

44/M/185
TIME:5:23

DID BAR MUSCLE-UPS. NO RINGS YET.
THEN DID 90 PULL-UPS AND 90 BAR DIPS IN 10:16.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

120 pull ups
120 dips

19:12 - broken sets

d - 29m/175

5:00 as rx'd - almost a 1 min improvement over last time which i'll attribute to today's mu's not going to full extension/hands turned out at bottom, which i did last time

j - 33f/125

15:43 (120 pullups/dips)

45/m/186/5'11"

as req'd sub 120 each pu,dip

15:45

28/m/205

20 sets of 6 reps
pullups and dips= 120/120

18:56
about 1:30 faster than last time

M/17/132

first time as rx'd, very happy w/ finally being able to finish this workout.

11:24

Knocked out first 11 in a row, but died out after that. Both wrists/lower palms have a huge piece of skin missing now.

5:22

I was feeling very lazy today because I got up at 9am , rather than 6am to study. Punished myself in the gym, Crossfit style!

30 Jumping Bar Muscle Ups (reach 8" above bar), for time:
8:07

Shoulder Press:
5x40kg

3 rep SP/PP/PJ rounds (no rest):
40kg,42.5kg,2(consecutive)x40kg,47.5kg,50kg,50kg
Very pleased because I got 50kg on the SP for the last CFT. :)

Front Squat: 3x10x50kg

Practised Double Unders

M/34/75kg

Don't have rings & can't do bar muscle-ups yet. Substituted with 45 min of:

jumping bar muscle-ups
kipping
bar dips
push-ups (where you roll on your forearms onto your hands)

Ouch. I am painfully aware now (as if I wasn't before) that I have minimal upper body strength.

Planned: 45% of the 120/120 => 54 pullups, 54 dips.
Completed: 40 jumping negative pullups (pulldowns) + 40 weak parallel bar dips, the last 10 of which took about a decade.

Time: 20:53, HR avg 156, max 167.
Distance to goal: 157,462.29 light years. Onward!

Tried out the homemade rings and they worked great. Did the first five MU's then the rest I had to jump to make it through the transition. Time 7:52

#142 Alex:

> Is there anyone over 250lbs out there that can do a MU?

If I put on a 20# vest, hang a 50# kettlebell off my waist, and manage to do one, will that count?

I may have a rest day activity to look forward to...

27/m/205
30 m/ups
9:00 new PR
After many failed reps, I'm finally getting good at these. Just takes time everyone.

31/M/180

10:42 as Rx'd

Lost power after first 5 had to do a semi assisted for the first starting MU till 30.

CFWUx3 (Did Push ups for Pull ups and HSPU for dips)

WOD: 30 rounds of 4 PU's + 4 Ring dips

14:50min

#216

New PR last time I did this..in july I did it in 33 minutes!

Thank You crossfit

Going to give this a shot jumping ring mus. Hoping for some progress.

Don't have rings yet, working out at home. Substituted chin ups and chair dips w/ leg raise.

120 chin ups broken (60 strict / 60 jumping)
240 chair dips broken

27:11

Good work out but need to work faster

Row 500 m
CFWU x 2
Stretching

Scaled down to 60 pull-ups and 60 dips.
21:34:89 on gravitron with a 40# assist.
6 rounds of 10 pu/10 dips.

I tried to do Isabel with just the Oly bar after a break and managed to drop it on my head, so I slunk home and practiced my snatch form with a broomstick.

M/39/185

120 pullups/120 dips

14:30

About two minutes slower than last time out. I blame the weekend.

More better faster

M 48 70" 176

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

11:43

------------------------------------------------
Compare to 070701

13:47

Male/29yo/5'6"/165lbs

120 pullups
120 dips
ripped calous off at 110 pullups
28:00 followed by 30 min cardio

15 Minute X-trainer
then
30 Dips
then
50 Sit-ups

sub 3:1
6:52

34/215

Sub'd 30 ring pullups with false grip and 30 ring dips.

Time: 10:05

120 dips and 120 Chins.

Time : 20:10

50 on pullup bar, nobody around me has rings, not a single gym, not a soul, 6:02. Those last 10 are going to hurt.

120 dips (20, 20, 20, 10 x 6)

120 pu's (20, 20, 10x8) Last 60 on Gravitron.

25:00

Jeff @ home
5:44

CFWUx3 -pullups,dips +pushups

Yellow band assisted mu's. Band set at 20" below bottom of rings.

16:39

24/m/145
120 pu, 120 dips
24:50
Think I did extra round
strategy of 5 each every 30 seconds, rest 30 seconds for worked well

43yr/M/200lb

6:15 as rx'd. New PR. Yah - this stuff works.

This WOD will hold a special place in my heart. Finally did my first two muscleups today after 1 month and 1 day of crossfit.

7:28, As rx'd. Was on track for 30 in 5 min. at a pace of 3 every 30 seconds up till about 3 minutes, then I began to falter.

120 pull-ups (40 strict/80 jumping)
120 dips

23:35

36/195
Colorado Springs

7:27 as RX'd, approx 5 min faster than my last recorded time.

120/120

19:10

Long, polluted weekend. Just wanted to get through this. Partitioned in 12 sets of 10 each.

120 pu
120 dip
24:10

30 yom 200#

30 muscle ups 7:30

33 yom 200#

.5 mile run 4:00 min
3 rounds CFWU

No rings avail...subbed 120 pu's/120 dips

20:49

M/31/195

wu: run 800m, 95# OHS 3x8

WOD: bar MU's, mostly kipped
No time, just got 'em done! Tore the middle off my left hand, though.

M, 39, 175
running a day behind
My first real MU's today - 2!
rest jumping 9:30

37 bw 190

120 & 120 (no rings) 12:36

32 minutes six of them I failed so did jumping ones with dips on the top

Subbed 120 pull-ups and 120 dips
19 minutes

19:43

sub'd 120 jumping pull up's (off 2 plates, hands off the bar) and push up's, check to blue ball (did 4/4 x 30). last time i did this wod it took my over 34 minutes, happy with my progression.

Video question--so Greg is lowering the bar before fully extending out of the squat clean?

17:19

Cindy
60 pullups/dips at full assist -2
8:04

Kipping pullups, bar dips...alternated 6 of each back to back

TIME - 29:44

6 minute improvement

M/26/150

6 rounds w/ 10lb weight of 20 pu and 20 dips

15:23

36/m/165

10 rounds of 4 pull-ups and 4 dips
Gravitron assist round
0 1-3
6 4-6
8 7-8
10 9-10

5:33

Scaled to 60 pull-ups and 60 dips, 70# assistance (BW 214). 27:57.

I really didn't think I'd be able to get all 60 without upping the assistance, but I managed. Now I can't move my arms. Whee!

31 y/o m
225lbs
24:15

First time I have tried this many pull-ups in my life. Dips were fairly easy. Did 3 sets of 20 and then went to sets of 10 to finish. All pull-ups were kipped. My wife also did the WOD using the gravitron. I think we could have done it faster but there were 2 other folks that we had to work in with.

It is pretty cool to see people at a regular gym (Golds) doing Crossfit. I talked to one of the other guys that was working in with us, and he is trying to convince the gym to let him hang rings in one of the aerobics rooms. Not sure if it is going to fly but would be really nice...The revolution is upon us.

WOD with slight adjustments:

Pullups 100 + Dips 100.

Pullups: 10,10,10,10,6+4,5+5,5+4+1,5+3+2,5+3+2,5,5
Dips: 10,10,10,10,10,10,10,10,10,10

Time 34:39.

Don´t know if I could a muscle-up or not. Haven´t tried it yet, but should try it soon!

- OlliS

Special thanks to Mike and Keith at CrossFitNYC (www.crossfitnyc.com) for the hospitality. BrianG and I stopped by for a little U.N. workout:

CFWUx2

3 rounds for time of:

15 Burpees to the 24" box
15 Kettlebell Swings (1.5 pood)
15 Pull-ups

I got a major beatdown. My worthless excuse is that I had just worked a midnight shift, hadn't eaten in 7 hours, and only slept 4.5 hours. Anyway, all the glory goes to Brian - My time 11:43, his time was 9:59.

The only saving grace was that I had pr on a box jump - 47.5 inches. Next time I'll shoot for an even 50".

Thanks again guys!

DD

22/m/173/70 inches

24:45

can't do a muscle up yet so i did 120 pullups and 40 ring dips separated into 20 rounds of:

6 kipping pullups
2 ring dips

I can't do more than 8 kipping pullups consistently over many rounds, so i brought it down to a number divisible by 3 so that i could do a 1:3 RingDip:PullUp ratio.

My arms are shot, so it must have been good, plus my arms were exploding in the gym! Those globo gym guys couldn't stop staring at my rings haha

26m/222

120 Pullups/ 120 Dips
First set 20 pullups (most ever), then 10 sets of 10. Dips in sets of 10

21:31

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-185

120 pull-ups 120 dips
23min 30sec

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Ok rest day attempt at the wod

I am a big guy and just got rings so mups are going to be a while to come. However, worked on technique and I realize that for me, the key is to get a good pop on the pull portion to hit the transition move. After that, I will be able to do these. Maybe 3 months from now.

this time did 120 dips/120 kipped pu's alt. grips
time: 37:43

last time did 120 rings and 120 kipped pu's alt. grips

time around 27

i don't know why sometimes i just lay an egg on workouts after smoking it previous, not happy with performance on this one.

30 jumping MU 5:59
then:
30 bar dips
30 OHS 45#
30 SDHP 1.5 pood
30 kettlebell snatches(15R,15L) 1 pood
30 lunges with 50# dumbells
30 log flips
30 pull-ups
27:37 with MU

light workout today. been sick the last week and today really low on energy so scaled to 50%.

60 pu
60 dips
9:26

I did this a day behind and did the 120/120 as I don't have rings(and probably couldn't do them!)
45min of cardio before.
Time 17:31

Football game as Warm-up

WOD
:10::35

Hyperextended my left elbow in the game, so I took it slow on the WOD. Probably should of just rested it.

Get some, Go again!

10:28 - assisted

previous = 9:38 - assisted
previous = 9:44 - assisted
previous = 14:18 - assisted

24/m/168#

WU: mile run for time
7:37, PR, sad but true. Breathing went to hell at the beginning, won't make the mistake again.

WOD: 120PU, 120RD for time (instead of 30 MU)
33:00. PR! Could have gone harder, too.

Knee is still very messed up, will be laying off of it until next week to see if the pain subsides.

30y/M/6'/205/USAF

No W/U
90 pullups/90 dips
23:55
Just did sets of 3-5 reps.

15min fartlek run

21:55

34/M/170

120 strict pullups/120 bar dips 18:50

Jumping MU, rings one fist above my head, 10 mins flat, 4 minutes faster and rings higher than last evolution

9:55
Did muscle-ups on bar.

Gaucoin, awesome.

Greg and Annie - thanks for showing us how it is done. Inspiring as always.

Today was my first ever attempt at a Crossfit workout.

I completed 82/82 in 35:00.

I guess there ain't anywhere to go but up!

120x120
39:17

MUs weren't happening today, so I chose to work on component strength.

Rowed 3.5k
CFWUx2 - PU/Dips
Weighted PUs: 45x3/50x2/55x2/60x1/65x1/70x1/75xf
Weighted Dips:45x4/70x2/90x1/100xf/100x1

43/m/165
As Rx

20:47

still slow but happy with PU improvement, did them almost all strict without jumping.

13:13

after 12 a mix of strict and jumping muscle ups, mostly in singles or doubles.

i don't have anywhere especially high to hang rings, so I'm hanging them from a smith machine. as a result i have to begin my muscle up either sitting on the floor or in a barely off the earth L-sit. I find this very difficult.

12:48 as rx'd

49 M 162 = 21:19
Could have pushed harder, now I look back at it & I feel like I did not give it my all.
Doing WOD in the AM.
Go hard or go home.

120 pull ups
120 parallel bar dips

35:53

Man did I feel flat today. I felt like giving up after 50 of each but that is not the spartan way. Pretty happy to have finished at all.

Hi, I'm doing this workout in about an hour, but with Lat Pulldowns and Bench Dips instead. The reason is that I don't have access to pullup or dip equipment of any sort. I think that the bench dips are fine for now, but I really don't think that the pulldowns are going to cut it as a replacement for the pullups. Any suggestions? I only have access to dumbbells and a couple of machines.

43/male/171 lbs

Scaled to:
120 pullups
120 dips

Alternated 10 PUs and 10 dips for 12 rounds. After the first couple of rounds, I had to break up the sets.

Total time: 27:30

Followed up with 2 rounds of 15 air squats and 15 back extensions.

43/male/171 lbs

Scaled to:
120 pullups
120 dips

Alternated 10 PUs and 10 dips for 12 rounds. After the first couple of rounds, I had to break up the sets.

Total time: 27:30

Followed up with 2 rounds of 15 air squats and 15 back extensions.

19/m/167

Scaled to:
60 Pullups (strict)
60 Dips

Time: 7:45

had to do strict Pu's due to the lame piece of equipment i was using at the gym...ugly

36/m/152/67"

120 pullups
120 dips

21:33 (last times 19:12; 21:49)

Difficult to kip, so I think that slowed me down today.

SHOSHOSHO
38/170/5'10"

9:05 As Rx'd

14:23 120 dips and pullups

22/M/156

120PU/120Dips

28:00

120 pull ups and 120 dips

I broke them down into sets of 3 (3pus and 3 dips). Probably added time but I didn't fail on any of the sets of pullups. I was expecting t do this towards the end and didn't!

22:12mins

11:10
last 20 jumping

Scaled
60 PU
60 DIPS

20 sets of 3
19:28

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

4:36(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT