Having pain in my wrists during overhead squats. Anybody having the same thing any suggestions?

Wow...I need to learn how to do muscle ups, the turkey will be cold by the time I'm done with 120 pull ups and dips. Happy Thanksgiving all !

Happy Thanksgiving!!
Hope everyone's arms work well enough to fatten up on turkey.

From CrossFit Jalalabad (across the street)-- Shawn, Nick, Heath, and Oscar

amazing video! awesome work lauren keep up the intense work! you look incredible.not at all like a dude =) trust me on that!

Wow what a great video. Thanks for sharing, Lauren, Congratulations on your success. You look strong and beautiful. Keep making us proud girl.

Hey Savon what's the hold up on the email?

great video Lauren. You are an inspiration to all. Keep up the hard work, you look great.

NYV? haha

Dude....Lauren, keep it up! Damn, that was a good video. All I have to say is... Crossfit... drink it in, it always goes down smooth.

Anyone know what the substitution for pullup bar MU is? Is it 1:1?

Lauren, there is nothing more attractive, more inspiring, more worthy of praise than tearing the lid off your limits.

Cheers to you, you have no limits.

Chef

One more thing:

I'm thankful for 2 things this year. My baby brother EthanZilla and Crossfit. Thanks for being such an awesome communtity. My life wouldn't be the same without it.

now that just kicks butt out loud! great work Lauren :-D

Happy Thanksgiving Everyone!

Nice to see the "Gym" is open tomorrow. Oy...

As for the video -- way to go Lauren! That's great progress w00t!

#1 Walker, yeah, I have that lame wrist pain as well during overhead squats. I do have a history of wrist injuries, though... so I thought it was just me.

I'd like to be able to do something differently to make it go away. Unfortunately, I've tried rotateing my elbows, stuff like that, but I haven't found anything that works yet.

I can't express how inspirational that video was. I wish I could keep it with me at all times to show "doubters" that this stuff is for real. Lauren, you're awesome!
Hmmm, let's see....
years doing the traditional workouts with no real results, or 6 months on Crossfit with results like this. I'm just not sure what I should do...

just did this on sunday...will do again tomorrow, any excuse not to run a 5k...

Nice work Lauren, that's an awesome transformation. I wish that at my 6 month mark I could have done half of that stuff! Inspiring...

Fantastic work Lauren! The videos are so inspiring, I love to hear about other people experiencing such wonderful benefits from Crossfit. I did my first workout today in a non-crossfit gym since taking up the "fun" last year. I completed 30 C & Js (135lbs) for time, and the looks I received were worth the effort. I figured I'd wear a Crossfit T-shirt just so any curious person could check things out for themselves. I finished in a pool of my own sweat in 6:30. I think I can beat it next time!
I love the instructional and inspirational videos. I feel like I know some of you already, so keep up the good work and keep the video rolling.

Cheers from Cornholio, Ontario.

Lauren, wow that was amazing. I think I'm going to take firekillr's idea and store that video on my BlackBerry to be able to show "doubters" at any time that this is for real.

#1 Walker

Something that helped me was to close the gap between my hands just a little bit. Also experiment by rotating where your elbows are just a bit. Like always use light weight until you find what works. I would love to hear others opinions too. Have a great holiday everybody!

25/M/5'8"/160
Made up "Michael" today
subbed 45lb goodmornings for back ext
25:08
And I just finished doing last tues wod
7 rounds of
95lb SDHP 10 reps
ring dips 10 reps
as rxed 16:39
Never did SDHP before and it was hurting my back at first, but then they got easier as I went on.
Hope I can still do muscle ups tomorrow.

This should be good times. I was wondering when I would get to work on my MU. I'm still having some trouble with the transition from pull-up to dip extension.

Times up...let's do this!

The only dips I'll be working with tomorrow involve spinach and sourdough bread. And I'm totally ok with that.

Lauren....amazing.

Great video...good to see your success Lauren!

I figured the 30 MU WOD was coming soon...did it a few hours ago before it was posted.

19/m/147/5-8
30 Bar MUs, 25:00 even
Terrible time, was shooting for 16-18 minutes. My elbows often burn a lot after I do MU's..any suggestions as to why?

I'm psyched to see this workout posted. I already planned on doing it tomorrow since I'm functioning with limited equipment at my moms house. Under 14 minutes hopefully. That video shows what happens when you put you mind to something, rock on. Kyle S.

the y is closed tomorrow er...today so no ridiculously large amounts of dips and pullups for me. i'm thinking i'll do michael instead, that i can do practically anywhere

Since I have no rings to work with I will be doing the Pullups and dips.. Question i have is should i do i pullup then jump to dip or do 120 consectutive pullups then go to dips?

On a side note, today was my second day with these WOD's and i must say i am very impressed so far.

Great video. Killer job Lauren. I have a few "chubby" friends that I've been trying to get to work out with me. I think they don't believe me when I tell them this crossfit stuff is killer! Now I have video proof to show them all. As for the workout, how can I be expected to do 120 pull-ups and dips after eating 20 lbs. worth of turkey and mashed potatoes? LOL!

Happy Thanksgiving!

That is hands down the best video ever posted. I always enjoy seeing the Crossfit elite at work, but I'm always inspired more by the average, everyday people that put everything into these workouts. It just strikes a different chord for me when I see someone who doesn't have that "Annie" or "Amundson" body type dedicate themselves so fully to being fit and never giving oup on a WOD. Lauren, keep up the amazing work and I can't wait to show your video to all of my friends for inspiration.

I only own one set of rings and too many people going to the gym tomorrow morning to "earn our Thanksgiving dinner." Going for something different but diabolic tomorrow.

21-18-15-12-9
Dealifts, 95#
Power Cleans, 95#
Front Squats, 95#
Push Jerks, 95#

happy thanksgiving everyone!

just got done with helen.

28/f/107

9:00

as rx'd

35# db for swings

So pissed that i missed sub 9! sooo close. gaucoin, i know what you mean now how much it sucks to get so close to a sub something, and miss it by seconds!

eric did this WOD too, first helen 4th CF workout ever.

34/m/150

13:10
35# db swings

To the video star.
Tenacious effort in both your workout and your diet. Excellent!

Happy Thanksgiving everyone!

Turns out the Y is open here, 7-noon, so I have to get in early or do bodyweight and playground exercises. No rings, so dips and pullups. Pullups are the rough spot, may try alternating with a wide variety of beginning pushups techniques to build strength.

Lauren, great job! As others have said, you are inspirational. Anyone CAN do Crossfit, if they just stick to it. I'll try to use your video as moto for some friends and family....and me!

happy thanksgiving to all our troops, Tenderloin Police Station in San Francisco supports all of you,God Bless and thank you

Woohoo coach thanks for giving such a ummmm fitting work out for this memorable day. The only discouraging part of this for me is after watching the recent muscle up vid's I think I developed myself to perform the kipping MU, mine is no where near as smooth or form following function as Rob was teaching. Just another thing I hope to get help with @ the cert. happy Turkey day from Okinawa everyone!

Random thoughts:

Dear Lauren, Please move to California and train at One World so we can all be inspired to work harder! AWESOME! You folks at Alexandria kick ass!

Brandon Cunningham: I am so glad no one took me up on the bet for the Worlds. My Fremont FD guys are trickling back in and telling me that you are a friggin' machine and completely untouchable! Congrats on your title. Way to represent Crossfit!

I can go to the gym tomorrow and muscle-up for 8 minutes or go to the family get together and drink beer and eat like there is no tomorrow. Mom and Dad, here I come! I promise a new 30 MU PR on Friday.

Happy Thanksgiving to all you!

Awesome Lauren! You are an inspiration. Keep it up.

WHAT!? a workout on turkey day?

eh o well ill just have to double up the day after. thats gonna be hell...

ill just have to follow the advice of the spartan king Leonidas and eat hearty for tomorrow i will lift in hell

HAPPY THANKSGIVING!

That video is amazing! She should be so proud of herself...she truly is an inspiration!

I love seeing Virginia crossfitters...I work out in a golds gym box and we are constantly converting people to real fitness....

Cant wait to do this tomorrow and then crush mad turkey...posting a time in the am hours

Happy Thanksgiving to all from SE Afghanistan. Gonna knock out the 30 MU on the bar then enjoy some smoked goat and Afghan rice.

Just started CF two weeks ago, but got layed out for 3 days with a stomach virus two days after starting! Greatest workouts I've ever done (especially the Filthy Fifty's). Keep 'em coming.

26, m, 208

120 pullups
120 Ring Dips

32:24
good times!

ummmm....thanksgiving was last month guys, eh?

#39 Dan-

Did you get that stomach virus from eating smoked goat and Afghan rice? LOL!

Good for her. That video is enough to amp me up and attempt some muscle ups.

Lauren, you BAD ASS. Wow.

#19 Simon.. i have been trying to put the vids across to my pda for ages. how do you do it??

WOW wat a transformation, lauren that is an amazing achievement. im gonna try just a little harder at the muscle ups now.. :)

#27 holdenried: I'm no expert, but before we had rings, we found the best way was to do 4x PU then 4x Dips and repeat until complete.

Lauren: that is amazing. I am truly impressed and one day I hope to get my wife doing this with me as well. Maybe your story and video will inspire her as well.

To all of the Troops: from one deployed soldier to another, happy Thanksgiving and God Bless.

Got my first muscle up on tuesday-off to crossfit london for three hours of ring training in a mo-30-great!

Happy Thanksgiving from another Solder to all service people not at home like myself. BTW Lauren is awesome!

29 yom 6'4 95kg

100 pull ups
100 (bar) dips
(5 x 20/20)

28 minutes

I just want to say Happy Thanksgiving to everyone, especially all the soldiers and sailors who can't be home. We appreciate everything you guys and girls do keeping us safe! You'll be in our thoughts and prayers. Stay safe out there!

5 minutes rope jumpingCFWU x3 + 30 kg snatches and squat cleans for balance and strength..

Cannot do the muscle up so did 120/120 ring dips/PU

last time 14.50

this time 13.42

New PR. Crossfit rulez!

M / 28y

As rx'd on a bar

Time 7:09

Great video. A beautiful thing to see.

Congratulations Lauren. You deserve every bit of it. Awesome kip, BTW!

Happy Thanksgiving to CrossFitters everywhere!

David Stout
CrossFit Chattanooga

Congrats Brandon !!!!

I knew when I first saw you run the course back in '04 that you were going to be the champ one day.

Hopefully next year I will have the time to enter a few events with you. I miss running the challenge.

For other CF'rs... it feels like 'Fran' only wearing turnout gear and breathing air out of an SCBA. 80% of the time I meet pukie at a trash can just after my run and he lets me know what he thinks of my performance.

Kb snatch practice

30 ring MUs - 6:18. I need to work ring dips if I want to better my MUs.

39/m/176cm/70kg

As Rx'd

11:30

BUT most mus without full extension at the bottom. Did mostly 3s and 2s and always lost my false grip when I came to full extension on consecutive reps.

Would it help to wrap some sort of tape around my rings (I've got those from Tyler Hass) to make them stickier and what kind of tape?

For some strange reason my transition phase on the mu is much smoother if I start fully extended, so it seems definitely worthwhile to work towards doing all reps with full extension: fewer misses and thus faster times.

Woweeee.
I just did a triple WOD of the last 3 days.
Been sick so i couldn,t workout.
Started on C+J:
40kg
50kg
60kg
70kg
80kg

Then 30 Muscle ups
Time:9;59

Then "Helen"
Time; 11:09

Feel great now....blasted out the Flu!
Male 31 80kg

That is awesome Lauren with Unleashing the inner athlete.

#58 James -

You be a physco

Congratulations Brandon! You are a Beast!

Did 60 each in 23:24
(not MU's)

Livestrong!

Congrats Lauren on your success, it's inspiring for sure, great job and thanks for sharing.

Happy Thanksgiving all!
I hope everyone has a wonderful day.

Thanks Coach and Lauren for the WO's and a place to gather.

Kate

Previous post #58

Had to almost drag myself to do the WOD's today, but now i feel great.
Restored some lost confidence in the C+J's which i did as Rx'd with full squat cleans. Muscle ups were easier than ever before, so i'm getting stronger and better in technique.
I think though that the ratio changes as your MU's get better. When first tried 30 MU's for time it took me over 30 mins! Got hat down to under 10 today, but i am having trouble with extending the arms fully at the bottom. Have to work on that.

Helen was as Rx'd.

Feels good to be a bit physco :)

First, I'd like to take this moment to tell all of my forward-deployed brothers and sisters in all the armed forces thank you. While the mainstream is debating whether it's the turkey or the stuffing that makes you sleepy and where to spend the wee hours of Black Friday, you're sacrificing for the greater good. A million times, thank you.
CPT Michael Reynolds, INF USA RET.

35/m/70/176
wu mile run 8:30
WOD subbed 120 pullups, 120 dips, a horrendous 24:19. Couldn't find the gas.

Awesome job Lauren. I have done everything I can now to motivate my wife to start crossfitting with me but with little success. This video just might do her in. Thanks for inspiring!

Happy Thanksgiving
I did 10 sets of 3 MUs untimed as I was in the kitchen between sets.
Thats an inspiring video.

After viewing Lauren's video I am now inspired to do the following and all before noon (cuz that's when Thanksgiving dinner starts)

Yes Grantonio, I'll be right over to do your laundry
Yes coach, I will(somehow) do 150 pu and dips

And yes, Lauren, i will learn kipping TODAY.I had better. Your will, inspiration and results are incredible. Thank you

Helen yesterday:

rx'd except for 25# db -all I had
10 min.i think.
daughter turned off stopwatch on cell phone for some strange reason. And no, I couldn't get mad at her after I saw the look on her face after she saw the look on my face. She's too darn cute AND she crossfits.

J roCK ,
Hope you're feeling better. BEST thing you could do for your body is rest right now.

Lauren,

You rock. Pure and simple. Those results signify a huge amount of effort.

Coach, can't begin to express my thanks for your generosity in developing CrossFit, and putting it up here on the web.

As Lauren shows, it's utterly life changing for the folks who buy in.

Male 26 215# 6'2"

as rx'd 30 MUs

12:45

Wow, very impressive Lauren! That's a lot packed into less than 15 minutes.

No dips/pullups today; the gym is closed. I will go for a run, though, to burn off some of that wonderful stuffing...

Can anyone tell me what a "man maker" is?

What is the "Navy Seal" workout?

I post and read regularly but must have missed these ones.

Great job Lauren! But I must add--I understand why your friends and family thinks your crazy. It takes sheer craziness to stick to CF! Arent we all?
No really--great! And Happy T Day to all. Thanks everyone involved for being there within this great CF community. Thanks to Coach, Lauren, Rip, Coach B, Tony, Eva T, Annie, Nicole, Eddie, Lisa, the Coaches at CFNYC, Raj,Jay, Robb, Dr. G, Susie and all the others who I met and trained with or helped me during this past roller coaster of a year and a half!

44/177

As rx'ed: 10:13

This really should have been 29 Muscle Ups for time, that would have given me a 9:01. I spent the next minute failing multiple tries and not allowing enough time to reset for 1 successful one. Live and learn.

Have a happy and safe Thanksgiving.

Lauren-
What a delight! You've done great work and it only gets better from here. I'll make the trek out to Alexandria to get a struggle in with you, so see you at the gym soon.
You are a strong & beautiful CrossFit sister. We're kickinass & laying waste to the Paris Hilton genre of sickly women.
All Hail CrossFit HoTtie Chicks!
-Karen

120 120
sets of 8 and 4. 22:50.

First attempt ever at muscle ups.
I had trouble generating enough thrust to get myself through the rings to the bottom of the dip, so I did jumping muscle ups. 15 total.
Happy Thanksgiving!

37/m/170

as rx'd

6:15 (new PR)

First 8 unbroken (PR)

First time as required 30:22

M/23/165

Happy thnaksgiving from Ireland!

6:47 (PR)--Bar muscle ups

Last time on bar: 9:55

I love Crossfit. Happy Thanksgiving everyone.

Helen from yesterday
used 30# db
15:14

gobble gobble cf

14:20

wrists are all ripped up :)

not as rx'ed. Still not going down low enough, a few of them were strict, a few kipping, but not jumping MUs this time!

They put up a pretty good spread at the dining facility here in Ir'q, a bunch of Ir'qi army came in and joined us. They were all crazy about the 1/2 cornish hens.

120 and 120 (sets of 8, then 6, then 4, then 2, then 1, then switched to jumping at about 45 and did sets of 5 til the end) ~20 minutes

M/32/210

as rx'd 8:13
full ext. with hands turned out

as rx'd 8:13
full ext. with hands turned out

25/m/208

I was really looking forward to this workout. I have spent the past month really working on MU's. Unfortunately the gym is closed today and they only place I know that has rings will be re-carpeting and closed till Monday. Looks like pull-ups and dips here I come

#74, THE TOD,

Check gym jones web site for the link on manmakers. Essentially, it's a combo of burpee, row, clean and jerk, with dumbbells. Enjoy.

as rx'd 13:53, wrists turned out at bottom

m/26yrs/74kg

120 pull ups+120 dips

29:29

m/41/160#

just got my rings 2 weeks ago. been practicing MU every day.

2 regular MU + 28 jumping MU
16:10 - it's a start but lots of room for improvement.

standard sub:

21:10

(did 125 pullups b/c i can't count)

12:47. Singles. Very few negatives.

28:11

120 pu
120 dips

Happy Thanksgiving~
Thanks Coach and all the people behind CF~
Ran local turkey Trot 5k 27:01PR

11:40
About the same as last time.
Body weight higher now, so I'll take what I can get.
Definately need practice.
Happy Thanksgiving!

bwt:153

as rx'd: 5:38

Age=27
BW=190

Skill work: Muscle-ups

warm-up:
10 mins of jump ropes

WOD:
120 Pullups
120 Dips

11:28 mins.

If Lauren now looks more "like a dude," then it is time to start questioning my sexual orientation. Sadly, the CrossFit revolution has yet to reach Maine in a big way, so the most appealing bodies I see are on this site. On the other hand, the moose up here are pretty ripped. Ah, single life.

21/m/195
first time on the rings with muscle ups
20:50 compared to the 6:30 last time on a bar
this was rough

Ewhite - Glad you made the rings? Let me know how they work. I'm going to have to do the 120/120 since my rings are across the country.

CAM - I'll race you. Hope you eat a light turkey!

Happy Thanksgiving to all.

as rxed with full lockout at the bottom and top with hands turned out at the bottom= 5:27 (pr)
post: back squat 3 reps of 205 x 10 sets, 45 sec rest.

Rx'd on rings

11:35

10:45 as rx'ed

That is amazing Lauren - I am sending the link to the video to some friends and my wife to inspire them.

Thank you!

j

BW 176

5:43

Full ext at bottom with hands turned out.

Lauren you rock, kick ass video.
Happy Thanksgiving all....

32/F/5'10"/155#
Last time this came up in September, I had never done anything on the rings before. For that workout, I did 50 jumping muscle-ups with the rings chest-high, working on the transition and negatives with a time of 13:27.

Today, I did 30 jumping muscle-ups with the rings at head-height; full extension at the top with each rep. My weakness is full extension at the bottom and the pull portion of the muscle-up. Hopefully, the next time this workout comes up, I'll be able to do full muscle-ups!
16:26

5:17 15 Muscle-ups

BWT 163

Did anyone ever have a migraine right after finishing a WOD? I just did Helen from two days ago, and right after I was done I developed an "aura" in my vision and now here comes the headache.

I only get those once or twice a year, no biggie. But it's the first time it has ever started right after the WOD.

11:31 as rxd

Awesome Video!!

120/120

Jim 48/M/170 14:46
Gary 50/M/205 18:08

awesome work Lauren!!

120/120

17:46

+ 18 lb weight vest

40y/o M
75'' 198#
120 pullups/dips
20:04
HAPPY THANKSGIVING

44 yom and 287.5#

Subbed 36 min. trail run with neighbor guys who are all faster than me.

Look out turkey, here I come.

Happy Thanksgiving to all of you.

How the hell does 30 Muscle Ups equal 120 PU/Dips? How did you come up with that figure? I'm totally serious, how do you measure one against the other?
Mike
Hope you all have a great Thanksgiving

24/m/199
23:59...120 pullups/120 ring dips

skip 2:00
19 mu-47.5# to failure then 11 mu-62.5# in 8:08
dl 3x205, 1x255, 1x255f, 3x205
2 each one arm pullup negative not much control
several bar hangs and a toes to bar

Happy Thanksgiving,

9:49

Thats what I'm talking about I love the vid. That sister transformed herself and is a beautiful young woman. It just goes to show you that fitness knows no race or nationality. I know I get alot of odd stares in the gym as you don't see many black men doing headstands and whatnot but the end result is that this program works. I can't access my gym for two days as Friday is a training Holiday so I will just rest today and Friday and double up on Saturday and Sunday.

39/m/190

120 pullups/120 dips

last time 25:20

this time 21:01

Happy Thanksgiving to all, especially those protecting our country overseas, firemen, and policemen. Thank you all.

"Murph" as Rx'ed no vest, Cindy style.

37:50

Bw 214

24/m/199
23:59...120 ring pull-ups/120 ring dips.

WOW LAUREN.. you rock.

THE VIDEO was GREAT.

I will show this to a few of my non crossfitting friends. I believe this is what they need to see.

29/M/175

5:55. Shaved 1:40 off my previous.
Post: 25# db snatches.
Happy Thanksgiving to all.

as rx'd 7:40 pr
wrists turned out at bottom and full ext. at top

Did the alternate as Rx'd (120 PU, 120 Dips)

Did 12 rounds of 10 reps each

12:44

I don't remember how I grouped the sets last time, but my previous time was 21:35

28 yom, 180 lbs

10:38

took me 14 minutes last time, got through the first ten in two minutes

No rings here, so I'll just eat as much as I can in 20min...5 rounds

Happy Thanksgiving to all and thank you for making this community so inspiring.

THURSDAY 071122
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
SUB 120 pullups and 120 Dips

11:47

WEDNESDAY 071121
"Helen"
Three rounds for time:
Run 400 meters
21 swings 55 pound dumbbell swings
12 Pull-ups

10:12

Happy Thanksgiving to everyone from Afghanistan!

Attempted muscle ups... no avail. I definatly need to work on the transition in the middle.
120 PU/ 120 Dips - 18:45, not happy with my time at all.... need to work on that.

Thanks for making crossfit a fun place to be...

M/47/149/IR

"The Heir" is home; he did a little upper body work--hasn't done much this semester.

8 rounds for time:
Run 200M
Row 250M

21:13

15 mu in 21:30

elbow and tendons started complaining in my right arm-- figured i'd give it a rest since this is only the 2nd time i've done mu's.

HAPPY THANKSGIVING EVERYONE!!!

Played catch up today. AGAIN!
Helen- 1st attempt
as Rx'd 17:05

couldnt do 55 lb KBS. All I have is a 50 lbs otherwise as Rx'd. Now I feel like I can go eat some turkey and all the fixins.

My arms died today
5x5 each only. May need a recovery day or two.
My pullup numbers are dropping. I was close to pulling of 10 smooth and am now tiring after 5.
Do I need more rest or change in diet for muscle repair and recovery? Both?

Lauren,
YOU ROCK!

WU .5 mi. walk on treadmill
WOD
9:11

HAPPY THANKSGIVING TO ALL

Played catchup, AGAIN. "Helen" 1st attempt
as Rx'd 17:05

Had to sub a 50# db for the KBS. I dont have a 55 yet

120 PU's and 120 dips. The PU bar at my station sucks, it's more than 2" thick and 10" from the wall which means no kipping.

I ended up doing PU's with one hand in front of the other and pulling up so that my ear came up to the bar.

Time was 42:58 - Yikes

The good news is that I could not have even dreamed of doing this 3 months ago and I'm seeing quite the difference in my physique

Thanks CF

john

How far do you row if you want to sub the 400m run in helen?-thanks in advance

Lauren - you looked great!!!

Booyahkashat (sound of the hand snap thing that I can't do, but might be passe now) to the CrossFit DC Massive! Great work this morning.

Bri

Man.. I thought I was decent at pullups, but when I was at 55 pull-ups/dips (~20 min), I had to start doing singles. Caved at 60.

Ps. I started feeling some discomfort in my left elbow. Is this normal?

19:64
did first 6 rounds of kipping pull-ups in sets of 10, then had to go to jumping because blisters popped. Huge improvement on the kipping pulls though. Felt very good!
Did 4 good sets of dips, but then had to go to jumping because had no more strength at all.
post 3x 5 squats 185, 195, 195

Turkey day- gyms closed.
Did CFWU minus pull ups and ran 5k around the 'hood.
32 minutes.

pre-cfwux2, single mu's
wod-9:07, 3 mins. off PR (not full ext at bottom with PR time)5 to start, 6 failed attempts throughout the wo, need to focus on driving thru the rings when I'm fatigued. Full extention at bottom, but no turning out of hands...will work on this for next time.
post-rest 5-7 mins. 30 pull ups, 44 secs. 1 set. Timing was off for the 1st few then got into a steady turn over.

30/m/188

120/120 21::47

Happy Thankgiving!

having only just started Crossfit and still needing to use assisted pullups (and dips to a lesser extent) i passed on this one.

Inside i tried as many rounds of The Bear (P.Cln>FSqt>PP>BSqt>BTN.PP)as possible in 20 minutes using a 40kg BB. I hit 48.

Happy Thanksgiving to all.

I forgot to start my stopwatch so I do not have a time. I did 120 pullups and dips on the Gravitron increasing the assistance when I couldn't do 10 unbroken. I did ten sets of each exercise with pullup assistance going from 20-50lbs and dips assistance going from 20-60lbs.

3 sets wrong way pullovers 45lbs
3 sets incline hammer curls 15lbs

No access to rings today.
Subbed 120 pull-ups, 120 dips.
Set the interval timer on 40 seconds.
Alternated between 5 pull-ups and 5 dips per interval.

31:30.

M/24
163lbs

As rx'd. 8:35

I hang my rings from the Imperial Beach Pier. I get lots of funny looks from people walking by. I love this workout. Feel like a total animal when I get done.

Happy Thanksgiving!

Happy Thanksgiving everyone!

Lauren: outstanding achievement! Keep up the great work.

CFWU x3 (10 reps, minus pull-ups and dips, plus push-ups)

110 pull-ups with green band assist/110 bench dips (somehow had a brain cramp and only did 11 sets of 10--hypoxia perhaps?)

All pull-up sets unbroken, first 4 sets of bench dips unbroken, then 7/3 for 5th, 5/3/2 for remainder.

Total time: 13:59 (compared to last time 15:58 when I did the whole 120/120).

F/58/5'6"/139

Happy Thanksgiving fellow CrossFitters! What a WOD today...

WU
500 meter row - 1:40.0
CFWU ex Dips and Pullups

WOD (at parents for TDay, and the nearby gym is, shall we say, ill equipped for CF)
120 Pullups
120 Dips

12:20

Cooldown
CFWU ex Dips and Pullups (only 1x)
500 meter row - 1:58

Now I'm ready to feast, watch some football, pass out on the couch and enjoy a rest day!

Age 51/BW 250# - This should help work off some turkey tommorrow. Short 6.5 mile mountain bike on the local trail this morning. Happy Thanksgiving to all. A special shout out to all service personnel who will not get to spend today with thier love ones. Keep up the good fight, Semper Fi.

row 1k
CFWUX3

Took rings to park to sling over shelter truss. Still could not hang and try for muscle ups. Bent my knees and tried best and eeked out 1, and I do mean eeked it out. The next 29 from standing (not jumping), so slightly assisted. Threw in 30 PU and 15 Dips for good measure because of that. All included in the time of:

15:26

Cooled off back in the garage on rower.

10:00

30 Assisted Muscle-ups for time

Lauren - nice job!

And trust me, you don't look like a dude.

44/M/6'/185
TIME: 10:56 @ 120 PULL-UPS, 120 DIPS.

NO RINGS. AFTER WOD I DID A EASY PACE 2 MILE RUN. A SHORT DAY RUN IS A THANKSGIVING TRADITION WITH ME.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

31yom 185 5'11'' as R'xd 7:27 (PR)

as rx'd

9:40

F/26/135
60 jumping pullups, 60 dips (15 of which were real, the rest assisted)

13:13
Happy Thanksgiving!

28/m/186

25:31

subbed 120 PUs and 30 ring dips, partitioned into 8-2, 4-1 sets

16 y/o m 195 6'

120 pullups/dips

time: ~40 min

My arms are going to fall off.

Happy Thanksgiving everyone.
I love CrossFit, Thank you guys

f/24/104

120 of each is way beyond me unfortunately.. i did them in sets of 4 and got to

24 pullups
24 dips

8:31

poor but happy with pullups improving.. no more jumping pullups!

Thankful for CrossFit because it works. Thankful for CrossFitters because they're a rockin community.

Happy Thanksgiving CFers and friends and family.

Brett

33/M/185
6:54 RX

Great job Lauren…you are an inspiration to men and women. I have been working out bodybuilding style for 25 years and until crossfit I didn’t realize how not in shape I’ve been.

Gunter
USSS Special Operation Division

Awesome video. Way to go Lauren!
-Charity

I was signing up for the Turkey Day Dash 1 mile fun run with my kids when I noticed the guy from the gym who said they need to put a clown mirror in front of the Oly Lift platform signing up for the 5k. So of course I signed up for that too so I could smoke him. I started in the back and waited until the 1 mile point and passed him decisively without looking back. I beat him by 3 min in the end. Thanks Coach!
5k 20:23
An hour later

WOD - 9:37 (5 sec short of PR, but 1 min better than last time)

I thought I was in trouble when I failed at #4 and again at #6 and I knew I was on singles for the rest of the wod. But I was able to do the singles every 15 or 20 sec which works for me just fine.

Happy Thanksgiving everyone!

-JP

20 Sitting muscle ups

8 minutes
First time trying any type of muscle up. Not exactly easy but easier than I thought it would be.

Have to do these from now on.

Bwt: 133

As Rx'd

3:12

Broke them up earlier and time was about 15 sec better

Nice work, Corson, have fun at the cert if I don't see you before you leave. Learn lots!

Happy Turkey Day!!!!

Happy Thanksgiving to the Crossfit Communinty

worked on muscle up, almost got it.

45 full range[turn out hands at the bottom]false grip pull ups and 45 ring chin ups 17:15

Also this is 50 WOD'S in a row

Great video Lauren, showed it to the better half and she was very inspired (as was I). Thanks for sharing.
WOD: 8:25, almost two minutes off my best, for which I could offer a plethora of excuses but will not. Just didn't have it today.
Happy Thanksgiving everybody, and especially to our brothers and sisters serving abroad. Thank you for your sacrifice.

18 min

120 pull ups and dips
sets of 5-20

Happy Thanksgiving to everyone celebrating today!
I'm off to Oakland tomorrow for the cert and pumped to take it all in.
Thanks gaucoin, see you Monday.

#100 Please get out of Maine for the sake of those poor moose!(lol;])

yesterday first helen 13:31 today 100 pull ups and 110 dips sets of 5. Still mod. wodding for 2 more weeks on days like this. But these first few weeks have been...eye opening.

male 29 210#

hmmm, trying to stay positive. Last time 22:40 for 30 real muscle ups.
no luck today and haven't gotten a full muscle up in ages.
10 attempts before switching to a jump from a box for 15 then back to attempted full ones again for 5 with no luck so 5 more jumping ones and it continued that way until the 30th jumping one. 29:45
adjusted the rings to practice the transistion from Rob Miller's videos. My transistion is good on those and from a slight jump but goes to heck when kipping. I'm kipping high enough it's that I can't seem to get my body to drive thru the rings like I know I'm supposed to.
Looks like something I'll be practicing more often.

pull ups and ring dips x 120

18:38 (new PR by 3 minutes)

Rob, If your reading the posts, any quick advice would be great.

Lauren:

I showed your effort and your results to my 10 nephews, nieces, and children. Many thanks to you for becoming yet another inspiration for the youngsters in the White family.

To Coach and Lauren, my new friends: humble and profound thanks for this gift, this Crossfit, this community. I am a very fortunate man and I have lived a very fortunate life. What a wonderful thing, to have something like this drop into my life at this stage of the game, to have a new passion arrive out of the blue. Even on IR your program still centers my daily life. I'll never be able to adequately express my thanks.

And to those of you who I have befriended here at our Crossfit table, too many to mention by name for fear that I will miss someone, thank you for taking me in and letting me be a little part of your world. We find it hard to join a group as we get older, and we find that it is harder still for a group to welcome us, filled with the habits and covered with the internal and external scars acquired over a lifetime. In the immortal words of Popeye I yam what I yam, and you've welcomed me here in spite of that. On this Thanksgiving day in the U.S. I give thanks to you and I am thankful for knowing you.

Darrell

You are awesome. I had to show my parents. We are so proud of you-- and you are DEFINITELY an inspiration to us all!

Love,
O

120 pullups
120 pushups
240 bench dips

30:11

M/37/5'7"/160
130 P/U
130 Dips

21:55

Did 10 extra of each because I thought that's what the WOD said. Oh well!!! Just bought a pair of rings so I should be able to start doing the actual muscle ups. Kinda hard to push yourself at the gym when you are the only one doing this kinda stuff. At the fire hall I have someone else doing the same workout so we push each other.

Awesome video Lauren! Great inspiration :)

23/F/142#/5'8

3 rounds for time:
5 pullups ( I had to switch to jumping pullups half way through)
10 kettlebell swings (both hands) 40#
10 pushups
5 more pullups
5 push jerks @ 65#
10 24 inch box jumps

13:28

45yo/180bw
30MU 5:01 last time 6:30

5 muscle ups on thick tree branch about 9 ft up. goal was 10 but it was a lot tougher than expected.

M/U's tomorrow; turkey today.

Happy Thanksgiving to our military family overseas and this fantastic CF family everywhere.

Thanks Coach and Lauren.

Steve

Missed Helen, did it today:

8:59, treadmill at 1% and 55lb DB.

First time under 10, and it was under 9!

Great video. I enjoy watching these ones.

Happy Thanksgiving everyone!

I have posted some more ideas on partitioning. This scheme should yield a "Linda" time of around 20 min. Obviously you have to be reasonably strong to do this.

http://www.crossfiteastbay.com/2007/11/partitioning-part-two.html

HAPPY THANKSGIVING EVERYONE!!!

19:29

12 Rounds
10 Ass't Pull Ups (green band)
10 Ass't Dips (90lbs)

As Rx'd
six flat

37/m/165

30x Pull-up, Jumping Muscle-Up & Dips
16:54

sn: 80%x1 85#, 85%x1 90#, 90%x1 95#
c&j: 80%x1 110#, 85%x1 115#, 90%x1 120#

Sorry Lauren, I forgot to mention that the video was AWESOME! Your effort is truly an inspiration. Congratulations on the well earned results.
-JP

140/M/17

120 pull-ups, 120 Dips.
17 minutes flat. Grouped the first rounds as 10 reps of each. Then decided to do 20 of each. Not bad.

24M/6'6"/245lbs

As rx'd (on a pullup bar): 7:41

No gym today, closed. 34 and cold rain. Went to the local elementary school to workout in the field/ playground, etc.
Ran to school for warm up.

Painstorm
~100m run
50 Burpees
~200m run
50 Jumping pull ups
~300m run
150 walking lunges
~700m run
200 squats
~300m run
150 walking lunges
~200m run
100 jumps up to a spot on a pole a couple feet up
~100m run
50 burpees
ran home
About 46 min

Happy Thanksgiving everyone!
Erin

14:40, total 31 MU's with 3 misses. Perfect wod for today, since I'm working at st. 5, the only place I have access to rings. Got a call after #23 at 11 min.(lady burned her turkey in the oven), so I started over at 23, added 1. I think I would have been about 16-17 min. without the break. Either way, much better than last time of 21 something minutes.

30 ring MU's for time- 7:57 as Rx'd

Great work Lauren.

"How tough are you?....Tough"

Yes you are!

Great work Lauren. Unbelivable transformation. I am going to show this to my wife to hopefully get her interested in Crossfit.

No real warm-up, maybe just some dynamic arm circles, arm swings.

WOD: 100 PU / 100 Bar dips. Sets of 10. Alternating grips. Good lactic acid build-up.

Post: Stretch

Then came home and shovelled snow for an hour. Gotta love winter in Ottawa!

no time, but found a place to do my muscleups. I have to jump a little to get through the transitions and get into the dip on the rings. But can't really manage to even kip into the muscleup. I'm sure the trainers would say I'm just not trying hard enough. I think I need some tape to put on the rings to stop from slipping off.

Happy Thanksgiving, and thanks for all the work.

One set of rings. 3 guys 28:07. First time for all three of us. 1C.

27M /165/6'
35M/ 210/6'
29M/ 185/6'

4th ever WOD, got my first muscle up today. Actually, I got four singles, then did another 50 jumping M/U from a very low box with a few attempts at full M/U in between. Thanks to daniel and candace at CFO for the help and motivation...I think it was watching the video last night that got me inspired!

46 M/5'9"/173

30 rounds of 4 pullups/4 ring dips

21:53, new PR by 4:30

As Rx'd 7:00

Previous time was 11:50. Strategy, strategy, strategy. I did one MU every 15 seconds (and sped up a little at the end), rather than just going to near failure, then finishing off two or three at a time.

33 y/o M, 145#

Bob
neverfeltbetter.blogspot.com

120 pull ups with jumps
60 tricep push ups
120 dips

31mins

No Thanks Giving here in Aus., so i will run 10k for all you overeaters this afternoon ;)

what a great video. Lauren you are an inspiration, congrats on your progress! I am sending this video to my clients!

hope everyone is having a great thanksgiving!

no workout for me today, just working out my jaw! no zone today.

36yom/6'/205

on the rings:
120 pullups
120 dips

40 min

humbling

m/33/70/199

8:36pr

thank you coach, and thank you community.

after a 3 generation family football game i was able to put my 2 sisters, father, and brother in law through a scaled Helen today. they had a blast, and were nice enough to tolerate my zealous crossfit preaching..................... i'll make sure they're all gone before the pain sets in.

Happy Thanksgiving!

F/46/115

This am: 2 mi walk with 40 lb weight vest, 35 min.
This pm; Helen (11:53) posted on Wed night as well.

25/m/160

Standard sub 22:03

Developed a new WOD specially for today.

'Death by Turkey'
4 Rounds for time of

4 slices of Turkey
4 slices of Ham
2 spoon fulls of Green Beans
2 spoon fulls of Carrots
2 spoon fulls of sweet potatoes
1 sppon full of Green Rice

22:00 as Rx'd

Then 2 slices of Pecan Pie and fotoball game on TV.

It was a Hard WOD but I pushed through and I'm proud of the time.

Happy Turkey Day All!!!

Developed a new WOD specially for today.

'Death by Turkey'
4 Rounds for time of

4 slices of Turkey
4 slices of Ham
2 spoon fulls of Green Beans
2 spoon fulls of Carrots
2 spoon fulls of sweet potatoes
1 sppon full of Green Rice

22:00 as Rx'd

Then 2 slices of Pecan Pie and fotoball game on TV.

It was a Hard WOD but I pushed through and I'm proud of the time.

Happy Turkey Day All!

Anthony (M/29/180)
Notes: as rx'd
Time: 6:18 (Old PR=14:48, 8:30 difference!)

Holy crap.

#47 Chris: I don't know what kind of PDA you have, but I need to convert any video to watch it on my blackberry. Here is a discussion on it, and a link to some GPL software that allows you to do it: http://forums.crackberry.com/f33/video-8800-a-175/

got no rings or access to a dip bar today so i was going to do pull ups and push ups. then i thought why not do an Angie? so i did Angie.

as rx'd 18:34

had a strategy for doing 100 pull ups in 6 minutes. ended up being 9. oh well, happy thanksgiving everyone.

BW 70kg

12.14
Kipping MUs
5s,3s,2s,1s

Awesome job, Lauren! Very inspirational. Keep it up!

m/37/6/167

120/120, partitioned in 10's.

Time: 25:55

Almost 5 minutes better than last time.

no rings, did "angie" instead - 8:48

chins on tennis court door frame

due to a shoulder injury i missed 4 crossfit workouts but that didn't stop me from catching up
Day 1-Linda- 48:16 (used 100 pound clean instead and 135 for bench)
Micheal-23:44

Day 2- Fran- 6:59
Clean & Jerk 3x5-115,135,155 (f),135,145,150

Day 3- Flithy 50- 33:46
Helen- 10:19

Day: 4- 120 pullups & 120 dips- 27:10

Here are my thanks: Thanks for not letting my body take over my mind.
Thanks for giving me ba.l.ls
Thank you crossfit!!!

Since I missed 3 crossfit workouts I had to catch up.

Day1- Linda-48:16, Micheal-23:44
Day2- Fran-6:59, Clean & Jerk 3x5- 115,135,155,(f), 145,150
Day3- Flithy 50-33:29, Helen-10:19
Day 4- 120 Pullups & 120 Dips- 27:10

m24/6-2"/210

120 pull ups
120 dips

forgot my watch, but around 18 minutes

Jodi (F/29/107)
Notes: as rx’d
Time: 9:36 (Old PR=19:00, 9:24 difference!)

Not a bad PR. ;)

34 yo/175 Lbs
Subbed: 120 pull ups/120 dips (30 sets of 4)

14'15" - (45" Slower than PR)

190/6'0/30/M

Subbed: 120 PU/120 ringdips (12 sets of 10)
22 min

120/120

26:09 (3 hours sleep, love the calc)

180/6'0/27/M

Subbed: 120 pullups/120 ring dips (20PU 10 dips)
19 min

Last week we combined 30 muscle ups and 30 clean and jerks @135# into one workout. Did it in 19 min which is 11 mins faster than my last 30 muscle ups for time. I found it to be a much better workout and it obviously didn't effect how many muscle ups I could do. I think if you are at the 1-5 rep stage of the muscle up than this is a great way to complete that workout with a little workload in the times when you need to rest between muscle ups.

m/45/177lbs
Clarksville, TN
as required. Only did single MU. Lose my grip if I try consective reps.

did
ring dips
ring rows 21-15-9
6:34min
25 knees to elbows 1;43min
towel p.u.(alt grip @ bottem)6-6-6 (no time)
worked on my ohs

So glad i brought my homemade rings! :) w/me to Oregon for Thanksgiven. Couldn't find anything high enough so i used deck rafter. Pretty cramped in the up position, and not enough room to extend my legs completely so i had to start from the knee bent hang position. I literaly had to do them 1 at a time because i didnt have enough room to keep the momentum for the kip going. Anyhoo still great workout, nxt time will definitely warm these shoulders up more, and realize that mu's should be part of my daily technique practice.

Enough rambling on HAPPY THANKSGIVEN TO THE ENTIRE CROSSFIT WORLD, LOVE YOU ALL FOR THE EFFORT AND MOTIVATION YOU CONTINUALY GIVE. IM OUT
ZAIN

OH yeah, as rx'd 29:29

OH yeah, as rx'd 29:29

Correction:

Time was 6:40, not 7:00. Fuzzy math brain post-WOD. MU were with rings. Beat old PR by 5:10.

Bob
neverfeltbetter.blogspot.com

25/f/5'2/128#

WOD: actually done last nite
30 muscle-ups for time
time = 11:36
all reps from knees on the floor. rings over squat rack at the big box. height set at full arm extension; reaching and stretching to choke up to the false grip.

post: double-under practice. did about 300 or so, tried to get 50 in a row but the wrists didn't want to keep rhythm. highest was 33 in a row.

so for today...

breakfast: run 47 minutes = 6.1 miles

for time, 15-12-9-6-3 of:
deadlift 145#
box jump @ 20" box
handstand push-up
time = 8:30

7 rounds of:
20 switch step (2count) @ 20" box
10 farmer step-up w/50# (2x25#dbs)
time = 15 mins

10 burpee pull-ups
20 sit-ups
30 back extensions
50 GHD sit-ups

hang power snatch 5x3
55-65-75-80-85

many thanks to Coach, Lauren and the entire CrossFit Family!

11:14, quite disappointed as it was about 40s slower than last time, had something like 7 or 8 failures. Think I need to change the way I have my rings hung so that I can keep them closer together.

M 36 5'10" 158#

Did assisted pullups and bench dips.

120 of each.

14:00, HR: 148 avg, 165 max

Last time, 40 jumping pullups and 40 parallel bar dips. I'll go to that park next time and try for 120 of each.

Great video, Lauren! Congrats! My wife (not a CFer) enjoyed it too. I'm keeping that one and showing it to any ladies who show an interest in CF.

Anthony, way to go with the new PR!

Bob
neverfeltbetter.blogspot.com

Happy Thanksgiving!!!!! everyone hope you had a wonderfull day and many more!

Tom m/46/180 120 pullups, 120 bar dips 20:32

m/26/6'3/170#

Did strict MU's for the first 20. Last 10..needed some kipping.

16:36

Good on all of you for working out today, I'm not in that crowd, football and turkey for me. I just want to say that I have been with crossfit for almost a year now and have never felt better in my life. Thanks so much for keeping this online and FREE. This community means a ton to me and to many other of my military family, you all are awesome. I look forward to someday making it to a cert, really wish you would come to Utah some day :) Good will to all of you out there, you keep me inspired.

36M/5'10"/172.5

120 PU + 120 dips: 15:41

7:38 faster than last time.

100 dips
100 pu

20 mins

Not a crazy pace tonight... still a decent intensity.

OPT

quit copying me. i mean quit copying me better. geez!

i unfortunately don't have enough time to read all the comments today, just wanted to wish everyone a happy thanksgiving, even our Canadian brothers, albeit a month late!

lauren, thank you for letting us in on your story. you are amazing! keep up the incredible work!

great to see so many videos and links from the mid-atlantic! can't wait until CF Annapolis (North?) opens officially!

thanks to all of you, too. i am very thankful to find a community like this. its a wonderful thing to be inspired everyday.
ck

this took me a lot longer than normal. but it did help me build up some extra appetite. wow, am i stuffed!! i love thanksgiving.

WU: cfwu

WOD: 33:48
40 rounds of
3 pullups,
1 ring dip

Since i cant do MU, I did the above subs. Had a hard time getting going tonight. That was rough. Hope you all had a nice Thanksgiving.

Dropping into Phoenix, AZ for X-MAS to see family, hoping to drop by the HQ!

10:06
Ring Muscle-ups
Happy Thanksgiving all
Awesome work Lauren

25:00, 20x6reps each of pull-up and bar dip

CFWU, minus pullups and dips, supermans substituted for back extensions.

65 pullups, all jumping.

65 dips. First 48 were strict. The last 17 were assisted.

I forgot to time it. :-(

Deep sigh, 9:30 which is over 90 seconds slower for this WOD.

There may have been many external factors contributing to this but the main two were missed reps and I wasn't on my game today. I felt good going into it and I had a big warm-up with many comfortable MUs (some with the arms turned out at the bottom) but once I started missing reps I got sloppy and frustrated. My goal was a reasonable 5 reps per minute and I got 4 in the first 20 seconds and 7 by the first 60 but by the two minute mark I was already slowing down. What do ya do, some days are better than others. I may have the post Wednesday night carb-load blues...

Post-Tabata ring push-ups for total = 63.

30 Muscle ups
12:42 As Rx'd

#221 - I did a modified version as I was alone today )=

Anywho, first time doing this WOD!

22/m/140 lbs - as Rx'ed 18:57

After reading these posts I see there is a better strategy than just trying to blast through. Oh well, I'll do better next time

Rx'd
~19:00 (did a few extra dips on last rep)

25 6'5" 245

Completed 80 pullups and 80 dips (= 20 muscle-ups) in 22:57

Mike Donnelly

Lauren- I just watched your video and am so inspired! I think I'm probably a little like you in the CrossFit journey, so it's awesome so see your video. You look fantastic! Keep on it!

6'5" 215

38:47 Terrible.

21 ~ 165lbs

17:50 as rx'd

3at a time max with kip
10@4:35
20@10:30
30@17:50
Approx 8 missed attempts...

current doc with marines looking to go SF any tips and or advice would be much appreciated
wod as rx'd
120/120 = 21 flat
Happy Thanksgiving CF

36M/6' 3"/225 120 Ldips (30, 30, 30, 20, 10) alternated with mostly 120 jumping pullups (20, 20, 20, 10, 10, 10, 10, 10, 10) Realize not nearly as hard as real dips and unassisted pullups. 10:19 done after the crossfit kids workout with my 7 and 9 year old boys: 800 plus 8 tabata sprints. Their first crossfit workout and they loved it.

Happy Thanksgiving.
M/29/165
120/120 in 25:19

Hmm... lost count around 45 of each, so no idea how many I took in total, but alternated 5 pullups and 5 dips for 40 minutes, which shouldn't be too far off 120...

#182 Intent: I'm no expert, but for what it's worth, what helps me speed through the transition is to crunch my midsection really hard. Kip, pull, and then try to almost touch my nose to my knees while turning the rings out. You won't actually touch your nose to your knees but the thought of doing so seems to initiate the necessary contraction of the abs. Hope this helps.

25/m/140

31:30

Overall, about half of the muscle-ups were strict, about 10 were with a slight tap off the ground, and about 5 were with more than just a slight tap. :)

60 weighted pullups and 60 weighted dips (45lbs)

21 min

25/m/80

120 pu n 120 dips
18minutes

Finally got a chance to watch the video ... absolutely kick ass work! Way to go Lauren!

11/23

M/51/170

Warmup - 5 min. exercycle + 2 rd. mod. CFWU (add ring pushups X 15 and wallball shots X 15)

WOD - 28:45

Sub'ed 3 PUs X 3 dips for 1 MU, but only made it to 108, vice 120, of each. My hands are a raw mess after "Helen" yesterday and today's WOD. I really need to learn MUs. I can't imagine that MUs will tear up my hands as much as 108 PUs.

Did 30 hard min. of intervals on recumbent bike at end.

J: 6:51 elbows locked, wrists out at bottom

m/32/175l

30 m/ups - but home for thanksgiving w/o rings so did 120 pull-ups on the rafters and 120 push-ups

50 in 5:04
100 in 12:20
120 in 14:14

switching grips as necessary.

Did scaled back (90pu, 90d) first two sets of 10, then sets of 5. My dips are weak, but I worked on full ROM... ~15 mins. My grip is still the weak link.

17:18.

Subbed 120 pull-ups and 120 dips for the 30 muscle ups.

120/120 40 minutes...

Thanks doodlebug, anything is worth consideration at this point.

~16:30 (didn't turn watch on for first two minutes).

120/120

37/M/70"/185

30 MU > 1HR

I had my sons do them with me so I did not pay attention to time. It was my first time attempting MU on homemade rings. Watched Rob Miller videos and worked the transition technique he showed and full dip. Ended up doing all of them jumping assisted as I cannot yet pull myself up to the transition point.

30 Bar MUs jump assist, 18 min 37/M/165
30 Bar MUs boyfriend assist 28 min 34/F/110

Great job Lauren

#################################################

TSCHANZY 45 yom 5'9" 174 LBS

10:00 on rings w/kipping last time 9:30

#################################################

39/m/196#

30 M/U's (assisted)

14:37

No way I could do these unassisted so I set the rings to a height where I could use a little leg assistance to practice getting into the transisition, and then working on the negative and full ROM on way down.

Finished with 3 rounds of 25 Ab-Mat situps, 25 double-unders and HSPU's to failure (around 9 each time)

AL

Did 50 Each at the gym.

No Kipping and ALL the way down on the dips.
Did 10 push ups to finish and my arms feel like jelly.

ABS - On Bar, 10 w/ arms in ab, 10 knees to shoulders, 5 legs straight out.

Not sure on time...forgot my watch today.

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

WOD: 12o PU's + 120 Dips

13:19

Last time was 15:14, so this is a new PR :)

21:12

90 pull ups and 90 dips

5:07

Bike - Level 4 Steps - 5.62 miles
CFWU X 3

120 dips
56 pullups - my arms were too burned to make it to 120 but I finally got kip-ups down

45:12

8.34 as rx'd.

As I was just about to pass out on my last three reps of the 30 muscle-ups I thought about how much I love Crossfit. My partner and I at the FD took at least two months to do one muscle up and now I can't believe what I am able to do.

I wonder how far in depth does coach get into diet and the Zone at the certs. I am reading the book and am interested in improving that part of my life. Does anyone know?

120 PU/60 ring dips/60 bar dips

26:48

I've been doing jumping MU but I wanted the extra work today.

This was only my 3rd crossfit workout and the first time I did it for time. I can just barely do 1 pull up so I opted for the puppies version.

40 jumping pull ups
40 bench dips (bent knees)
5:22

I wish I'd done 60 instead of 40 and used straight legs instead of bent knee