If you don't have rings, is it better to do all 120 pullups, then all 120 dips, or 1 and 1? I have a power tower type thing at my gym, so I can go back and forth easily if need be.

Finally get to work my rings again. That's a good strategy at doing 1 rep every X amount of seconds to shoot for a time.

Anyone else get a little motion sick when the video was sped up and the rings were swinging all over the place?

What luck, I just received my Elite Rings in the mail today!

Unfortunately I have to do the pull ups and dips seeing as how I can't do muscle ups yet. In time...

I was looking forward to filthy 50 well I most def need work on my pullups.

120pullups and 120dips triceps will be killing me

I don't have rings. Could I just do 30 bar muscle ups on a pull-up bar?

Way cool vid. I have been doing it all wrong. I bust out a bunch at the beginning and then hate myself toward the end. I think I'll try for one muscle up every 10-12 secs. Also, I got to give it up to all you guys who can turn the grip out at the bottom. I slip out of the false grip every time I try it.

On a side note, I did the Total today. (I was way too hungover yesterday) I PR'd the squat by 9# and hit a 205# press, but my deadlift is dead in the water. I hit 405# a couple months ago, but now I am stuck on 365#. I don't get it. My 5X5 and my 7X3 are all up, but my max rep effort is down. HELP!

should theses be ring dips and pull ups?

Is there something I can do instead of dips if I dont have the equipment, or a way I can do dips without the equipment?

Just got my rings and I am humbled. I always thought a 4:1 ratio was too much, but not anymore.

I was wondering when this one would show it's ugly head again. I envy people with rings; I really want to try the muscle-ups!

Did this on New Years Day...
Didn't have the right equipment for a CFT at the campsite, just rings. I'll See if I can beat my time.

Yea I don't have rings either. I never tried muscle ups but they must be tough seeing how the alternative is 120 pullups and dips. Also where can you do dips if you don't have the proper equipment.

I've got rings but to those who haven't tried a muscle up the difficulty is stunning. So many people have told me "doesn't seem like it would be that hard" until I put them on the rings. They are immediately humbled. I'm still no where nearly close to being able to do a muscle up so I'll be mixing ring dips with pullups I imagine. Sigh..the price for being 235lbs I guess. But yes...with time I shall conquer the feat!

Anyway dips pretty much require some form of setup/equipment so if you don't have it I don't have suggestions other than going to a gym to do it if you are a member. Anyone else have good substitution ideas for these folks without the equipment?

Love this one.....

I have done a chin up bar muscle up before, but they're not consistent yet. (I can do it one day, then not then next day...???)

120 and 120 for me till I can master it.

#13
Rajib~

May sound odd but look around your house. You might be surprised to find 2 counters close enough together for dips. I lived in my house for a year before I discovered the perfect location for L sits. PVC paralettes have since replaced that location :) good luck!

SOS... I've been studying abroad in India for the past six months. What that basically means is that my two years of crossfit dissapeared in a barage of unhealthy living. I worked out as much and as efficiently as I could given the circumstances, but, I'm back now, and it's clear that I'm just out of shape. It sucks, I'm frustrated, and I'm furious that I've let this happen. But I'm ready to get after it once again here. My post here is to ask people their opinion of the best way to take a body that's familiar with crossfit, but has taken a great deal of time off, a body that is pretty much not in shape at all, and get it back to where it was last year. I'm aware of people who've jumped in too fast and shocked their bodies, I don't want that. My head is completely on board here, but I'm scared my body won't be. Any comments are welcome. Thanks.

Excellent effort, Pat!

And a good strategy.

Jake,

I do the dips in my kitchen in the corner of my counter.

I'm starting to think if this is really workouts that forge elite fitness because most workouts seem like they're focused on building your endurance. Like seriously why the hell do you do 120 pullups followed by 120 dips, sounds like we're developing our tricep stamina lol!? seriously when are you ever going to use or do nething that requires you do do something like that. I understand the sprints, heavy weights, even crazy WOD's but can someone please explain the craziness of that many reps in one exercise. ( sorry mayb im upset because i don't have rings and probably going to die try to finish tomorrows workout)

YES. I want a stinkin Muscle Up so badly. I can get through the transition and get out of the dip Sometimes. Both parts are inconsistent. Sometimes I have it sometimes I don't. My dips suck. This WOD will get me closer.

CrossFit South Brooklyn ROCKS.
5x5 squats. Only did 3 sets because the hip issue. 115x5, 135x5, 145x5.
Then 8 minutes max reps with 20# DB:
Muscle Snatch to OHS to press. One right and one left is one rep.
Did 34 plus one on the right.
FUN

I'm going to help David coach 3 days a week. David is really great at what he does. I'm so excited to FINALLY start using all the things I've learned to help other people. I know I'm going to learn so much by teaching.
It was cool to meet some new NYC CrossFitters. :)

Clovis,

Ah thats perfect, thanks!

#8, #12,

Try a playground. I've done dips at the top of a slide, pull-ups on the monkey bars. Lot's of equipment that is just begging for CrossFitters to use to their benefit.

I have no access to rings. 120 and 120 for me.

#8 Jake,
I've also done dips like Clovis, as well as between two barstools, between two (sturdy) chairs placed back to back, between the seats of two stationary bikes placed close to each other, and even between the opened tailgates of two pickups backed up to each other. There's plenty of props out there if you look.
Hope that helps!

I HAVE NEW RINGS COMING! THEY SHOULD BE HERE IN A WEEK. I CAN DO MUSCLE UPS BUT NOT WELL OR CONSISTANT. THIS TO IS A WORK AREA FOR ME. IT WILL BE NICE TO FINALLY BE ABLE TO PRACTICE THEM ON A REGULAR BASIS.

I WILL DO THE 120 PULL-UPS AND DIPS USING A 25 POUND WEIGHT PLATE TO ATTEMPT TO MAKE UP FOR NO RINGS YET.

ROBERT "ALL CAPS" SUTHERLAND.
TUCSON, AZ.

5K tonight, 21:20, new PR.

Hey C.F nation! First time poster long time lurker.

Had a good day, 3 pr's were enough motivation to finally post. I have been crossfitting for about 3 months now, and I feel as fit as ever and twice as strong.

I'm a day late because yesterday was a write off after New's Year eve.

Back Squat 345 (pr), 365(f)
Shoulder Press 155 (pr)
Deadlift 405 (pr)

total= 905

Felt like i could have done more on BS but i got a little exited and went up to much at 365. Glad to be aboard. This will be a good year.

18-Rajib.

I might be wrong, but I think the point is to get to the place when you can do 30 muscle-ups. Unfortunately, I (among many others) aren't there yet so we do the subbed 120 pullups/ring dips.

However, the premise of your argument is incorrect. The muscle-up itself is an extremely useful and functional exercise.

Imagine chasing down (or being chased down) and having to launch yourself up and over a tall fence/wall/building/etc.

Until I can do the muscle-up, I'll do the 120 pullups/ring-dips (I do in round of 4 each) to help me build to the point when I can do a real MU.

Hey

I wish the third was Friday. I may need it to be friday after this one . . . but ireally think the tomorrow is Thursday

Great effort Pat, but is it OK to drop from the top of the MU, or lower oneself back down to start position....this is what I have been working on, I wasn't counting MU's where I dropped to floor after lockout. Either way- great job Pat.

Tony

18-Rajib

Have you ever been in a fight?

Anyone know the song and artist used in the video?

Killer work on the MUs.

OUCH, might as well shoot this 'Clydesdale" now, for I fear that this WOD will be the end of me.

For those wishing they had rings to share in this torture, see the Equipment thread and search "PVC Rings Sand" You can make some passable rings in less than an hour for ~$10 a pair from Home Depot or Lowes, etc.

Remeber that Crossfit is all about taking the initiative to overcome challenges with creativity, even with equpment.

for all the folks with RINGS:

where would I attach these puppies? I live in an apartment and my crossfit gym consists of an olympic bar, a doorway pull-up bar, and a jumprope. the rest is running or bodyweight resistance for me.

thanks!

btw: Helen tonight in 17 min, a PR for me. getting better every day!

I've got rings but I can't do a muscle-up. Do I need to do 120 & 120 or can I do 30 & 30 on the rings and continue to work on the false grip and transition? Thanks.

I'm new to Crossfit and have been real impressed with the results that I have been getting from the WOD. However I have a weakness with pullups and struggle with any of the workouts that have a high number of pullups. Can anybody give me any pointers on how I can improve in this area?

#35 -Todd

If I were you I would do some negatives or jumping pull-ups. Practice the Kipping pull-up as well, it will help you out in the long run.

chad #34

i'm in the same position. last time this came up i did 120 pullups and 30 dips on the rings. my rationale was that the PUs on the rings aren't really that much more difficult than strict PUs on the bar (though you can't kip as well), while the ring dips are significantly tougher than bar dips. curious to know what others think as well...

35 Todd--

I started in October. I could only do ~7 pullups per set, with a max of like 20-25 per workout. Now I can do 100 in a workout if Rx'd. At first I used the "gravitron" at my gym for assist. that helped, but the key for me was buying a doorway pullup bar and just doing some everyday until I got the "kipping" down. I'd recommend getting one--its only like 20 bucks at sports store and takes like 10-20 minutes to install. practice makes perfect, and I need to keep working up to these muscle ups!

holy cow, you guys have to see the WOD I just did at the Human Evolution Lab in Portland!

510m run, 100 Squats, 90 Deadlifts (M 45#/W 35#, 80 Split Jerks, 70 Front Squats, 60 SDHP's, 50 Push Presses, 40 OHS, 30 Cleans, 20 Shoulder Presses, 10 Maniac Muscle-ups (sub 30 pull ups and 4 ring dips), 510m Run--For Time. 57:03 for me, 54:37 for the fiance!

So killer. I am totally wiped out! Post = Shrek 2 and a movie.

27 / female / 74" / 173 lbs.

As Rx'd 23:42
1-10 4:20
11-20 8:35
21-30 10:47

Brutal. Our Muscle up stations at Crossfit Vancouver have been down for 6 weeks because of the move and securing them properly....we shouldn't have neglected them for so long.

Rings turned out for first 15. After that I had too many failures. Finished using the biggest kip I could.

My little Bro BK is still completing as I write. He's stuck at 26 with his wrists bleeding.
Marco (120pullups 120 Ring Dips) 23:50
Katherine (80/80) - 24:59 Assisted Ring Dips

Rajib #19

When you can do 30 MUs you'll have your answer to the question. It's an ass-kicker that hurts worse than 120/120.

I disagree Gant. 120/120 hurts way more than 30 MUs.

That's because you go through them too quickly!

I appoligize if I missed this answer, but question:

I have rings, but can't do MUs yet. I can do 30 dips though. So should I do 120 pull ups and 30 ring dips or 120 pull ups and 120 regular dips. Sorry if this is a silly question, my thought would be to do the 120 pull ups and then the 30 ring dips, but I am not sure.

Thanks

25/M/205#

Made up the total:

Squat - 225
Press - 115#
DL - 305#

PR'd my DL by 5# and unchanged in the others. Guess I know what I'm working on in 08'

It's time.
Muscle up.
It's time.

#22 Just make sure school, if your going to use a playuground, isn't in session. Most elementary schools do not appreciate grown men utilizing their equipment. Plus you'll probably be backing up the teatherball line. I'm just speaking from experience.

Anthony

Do as many rings dips as you can. The more you do the more it will help you. Doing 120/30 rings isn't going to help you much for getting a muscle up if your body isn't used to being on rings a lot. Lots of ring dips will and therefore just do 120/120 on rings if you can.

The best if you do false grip pullups as well but that's just asking too much of most people.

Anyway guys, I like this strategy rather than the one in the mainpage vid better. Basically do groups of reps instead of 1 every X seconds. What I did for planning my sub 3 min time for this workout was to do 5 reps every 30 seconds. Do the reps as fast as possible so you have the most rest time between the next set of reps.

What ended up happening was I got through about the first about 4-5 sets of reps in about 10-15 seconds so I had about 15-20s every 30s for resting time. The set or two I just tried to get singles out every few seconds.

Official time I put in logsitall was 2:59 but looking at the vid it was 2:54. You can see the vid in a link on the forum.

Also, I think most of you will find the kip I use maybe potentially better than the regular kip on rings because of the forwards-backward instability.

#47, that's just plain funny.

I think the video clip featured that new band, Nirvanas With Attitude.

nice strong work pat! ill have to give this method a shot...

First time having to do the 120x120. Just a question:

Should I be switching after a certain amount of time/reps or do a straight 120 followed by another 120. Thanks!

Uhm, seriously? I'm a newbie and just thinking about 120 of anything makes me a little nauseated. This should be interesting.

Webb -- Would you still love me if I puked all over you during today's workout? :)

wow, i was just thinking today that i havent done dips besides in my warm up. i miss missing it

if i'm going to replace the WOD with 120/120. should the pullups be kip-up pullups?

Hey, I know yesterday was supposed to be a rest day but I was a little to hung over on the 1st do a CFT so I did it on the 2nd. It was my first CFT and I was pretty happy with most of the results.

29/M/335

CFT: 875

Squat: 295(PR)
Shoulder Press: 175(another PR)
(from the front, not behind the neck as I havent quite mastered that yet.)
Dead Lift: 405

Last time this came up, we did 30 sets of 4 pull ups and 4 dips. That seemed to make the most sense since a muscle up is a pullup followed by a dip.

Now we have the rings and some powerbands, so we're going to get a chance to work our Muscle ups!

Mac

OUCH! Nice numbness in the triceps after the dips and pullups. I do the dips with the help of two chairbacks and later put up my legs on a third.

Mikael

I'm behind from Christmas and the rest of the holidays. We did Helen today 13:24 (PR by a LOT) using a 35lb Kettlebell (heaviest we have). I'll be ordering a 1.5 Pood from Crossfit Socal in March.

CFWU X 3 (-pu, -dips, +pushu)
Time: 17 min 3 sec

40 jumping pullups/40 bench dips

5 min 46 min

Total time: 22 min 49 sec

39/M/171

30-Muscle-ups = 9min 45sec

120 pullups and 120 dips in sets of 5 each. Time 24:20.

34/M/175

30 MUs: 22:30
23-30 were jumping. First time not doing pull-ups/dips. Happy with progression.

justin 33/m/212 28:41 120 dip; 120 jumping p/u
scott 33/m/155 28:20 120 dip; 120 p/u

Tabata run after. Scotty smoked me. Holy Crap!

26 YOM 165lbs 66"

WOD 7:56

Getting better at Muscle-ups.

Suck it Nick.

6 minute kb snatch set

6:21 - ring MUs. Full elbow extension each rep at both hang and support.

first day of a 3 day 50% period and this comes up.
wod: 30x jumping muscle up with controlled decent: 4:31 min.
Before: Week 3 day 1 of the burgener oly program, afterwards: 15 min meditation.
Have fun, Johan

Good morning everyone.

Can't do todays WOD. I attempted pushups this morning to see how my shoulder was feeling and I made it through 4 before I collapsed in pain. FOUR! WTF!
I know I need to rest, and I would recommend others with similar injuries to do the same thing.
If any of you have any cheese to serve with all this WHINE, now would be a good time! LOL!

With that said, good luck to everyone hitting this full on or modified! I had a great time doing this a few weeks ago and had a similar game plan as PAt. By the way, great job PAT, and representing VB to boot! Well done!

~J~
~Train Hard and Push Through "IT"!~

31/M/163

120/120

10:53

33/M/200

120/120

19:30

#31 - Mick
Check out Best of Bootie 2005 - Cheekyboy – Smells Like Compton (N.W.A. vs. Nirvana)
Good Stuff.

love the stratgey! nice, pat.

Mornin'. Alternate WOD later--same issue as J roCk with shoulder.

In keeping with my suggestion from Sunday re: newcomers I will offer some thoughts many days as early as possible.

Here, on the main page, you will find athletes of all levels of ability in general, and there will be some who have special ability in a particular area (for example, Steven Low is an accomplished gymnast). Many (most) newcomers will find a WOD like today to be beyond their ability to perform safely.

SCALE.

Can't do a MU? Me either. Do 120 PU and 120 Dips. 120 too many? Cool. No worries. Pick a number that seems reasonable for your level of ability, add 10 to that (hey, this stuff is supposed to be hard) and then time THAT work-out. Can't do pull-ups for real yet? Do them on a gravitron, or use bands, or do jumping PU's.

Just make sure to record exactly what you did so that you can chart your progress when this comes up again. And wait until you see how many people will be noticing when you DO progress, and how many might call you out to congratulate you. Remember, the opponent never changes: it's you vs. you, every day.

And please, a little gift back to those of us who've been here awhile...no whining about the posted WOD or the standard, suggested subs. It, and they, are here because Coach feels they are the flavor of the day. Do it, sub it, or scale it.

Now, 3-2-1...Go.

P.S. VicTric and others: 3 days on, 1 day off for physical activity and training. 1 day on, 3 days off for mental/debating exercise and training. Don't like the Rest Day scene? It comes up every 4th day--don't click in that day. It is what it is, and will always be thus, until and unless Coach and Lauren decide otherwise, as is their privilege.

did back squats 3-3-3-3-3-3-3

95-100-105-110-115-120-125

And then ran one mile afterward :)

Being both a Nirvana and NWA fan I've got to say the remix on todays vid was the business.

Anyone know how to get a copy of it?

Pleeeeeease

I had posted the other day about CF Games. There are some things in the works up north for a CF East Coast Games, and I am sure will be announced soon. I think that it is a much bigger project than I could put the time into, so I was grateful to hear that it was already in the works.

Plus, I am just a little roCk in a big sea of boulders! LOL!

HOWEVER, my friends, I do have some other ideas! As I said yesterday, how about a CF Scrimmage sort of thing. This could be an ongoing thing. Teams challenging teams...

For instance:
Me, my Bride, and another teamate (who doesn't quite know he's on the team yet, SC Peb)

VS.

Clovis, his bride and one other teammate sometime in the next few weeks (date to be determined, considering this is the first "pony up")

..at a WOD that will also be determined as soon as the CHALLENGE IS ACCEPTED! But it will be done as a team challenge.

This is not for any sort of trophy, minimal bragging rights (cause no one likes a bragger, or even worse, a group of em'LOL!~), and just something fun between CF'ers! Informal and fun!

So what do you all think of that?

And CLOVIS...challenge accepted?

~J~
~Train Hard and Push Through "IT"!~

Leon- you beat me to it (naming bands for the music mashup) - liked it, but dissapointed that easy-e's rap got cut short.....

120/120 30 sets of 4 each, 18:57

32:51 As RX'd

Question;
I am assuming since regular dips are 1:3 to ring dips, than you could sub the WOD to a 120 Pull ups and 40 ring dips?

Rx'd on rings

7:33

The video helped. I have never done them as singles before, an I was able to knock off 4 minutes off my previous PR. Very Happy!

m/42/73kg
Burgener WU
90/90 sets of 3
19:20
Starting to get the feel for kipping, thanks for the great videos (Annie, Kipping step 1-4)

Locking out at the bottom definitely adds an element of difficulty.

11:40 as rxd

Well done munchkin. I'm eager to go head to head when we reunite.

Age=27 (28 tomorrow..ugh!)
BW=187

120 Pullups
120 Dips

13:28

Very disgusted at my time today. 2 minutes longer than my previous time on this workout.

we only need 9 more sponsors to cover our operating costs. Please help us out.
http://stevesclub.typepad.com/my_weblog/

120 pullups and 120 dips
20:04 still coming back from 2 broken ribs

bw 170

120/120

17:04

+ 20 lb weight vest

120/120

24:46
I did 6 sets of 20. Looking at the better times I should of broken it down to more sets less reps to keep speed and strength up.

MJ

Thanks to everyone at CFHQ for all your support and posting our video. You guys are awesome!

Thanks to Rob Miller for having his 30 muscle ups for time video posted on the site. I developed my strategy after watching his video about 15 times. I would not be suprised if he does it in sub 4:22 shortly. You are a beast, Rob!

can't wait for this one. The single rep strategy looks like the way to go!

F/5'9"/132

11:47

Down from 17:49 last time! Still not completely full extension at bottom, but getting close. It's tough to keep a false grip with my palms turned out.

My advice:

Beginners: Get strong on pullups and dips before you go to muscle ups.

Intermediates: Do jumping muscle ups to get used to the movement (perhaps simply double the number from 30 to 60 reps)

Advanced: As Rx'd and have fun.

The muscle up is demanding on the shoulder girdle and if you either weigh a lot, or have not developed this properly, you are cruising for an injury. Warm up very smart before jumping into this.

I took the entire Christmas and New Year's season off, felt nice and the rest was great.

Ready to get back into it, and this is a great beginning routine.

26/m/170

60/60 in 8:17

Brand X scaled version

90 seated muscle ups - rings just above head high, legs bent

time 14mins 6 secs

M/44/154

18:56

120 PU
120 Bar Dips

Haven't figured out the muscle up yet.

47/m/185

31:09

85 pull-ups + 55 dips all on rings executed to resemble MUs:

1. 4+4 x5
2. 4+3 x5
3. 3+2 x5
4. 3+2 x5
5. 3+2 x5
I'm new, so comments on my set are very welcome/desired - thanks CF

don't ya think he is kicking his legs out too much when he does those? I guess that could be considered kipping.

47/m/185 correction -> 65 dips

31:09

85 pull-ups + 65 dips all on rings executed to resemble MU movement

Argh... first crossfit total. Humbling. I was an avid lifter oh, 12 years ago as a firefighter so I'm comfortable with the lifts. The weights? Not so much anymore.

34/M/195

Squat: 225x3/305(f)/275(f)/245(f)
Shoulder Press: 135(f)/125(f)/115
Dead Lift: 225x3/305(f)/275(f)/no 3rd attempt

Total = 565

On a good note, it tells me I've done well in BJJ because of technique and not by muscling people! Haha. Lots of work to do guys(& girls). Looking forward to 120/120 tomorrow.

J roCk : do one arm push ups...

When I sprained my ankle I had to learn how to do pistols.

Bingo,
I'm voting for you for president...thanks for continuing to be the voice of reason.

Allison~

I can do one arm p/u's, but the thought of having one side hypertrophy while the other side atrophies is upseting to me. I am going to get an ultrasound this afternoon, and hopefully they will know what is going on more so then.
7 shots of lidocaine/coritzone cocktail and it is worse than ever. Doc said if that was going to work, it would have by now.
So sad. But, I am not losing hope, and may test the waters a bit this afternoon.
I hate pistols. Love pistols. Hate pistols. love pistols! LOL!

~J~

9:24 sub 4/4

28/M/210

120/120

17:44

31/f/158/68"

w/u 5' double under practice, footwork box drill x2 (high knees, butt kickers, etc) CFWU x2 (-dips, -pullups)

120 jumping ring pullups
120 jumping ring dips
broken up in 30 rounds of 4 reps
19:59

it took about 15 minutes just to set up the rings right and even then, they were too low on both. felt like i was cheating too much, but my arms are still shaking, so maybe i did okay. i have problems with locking out at the top of my dip. will work on that.

post: 2x5 KTE, 1 real pullup (tried to do more but failed. hmmm, wonder why...)

big ups to those who can do this as rx'd. well done!

ck

#30- No I really haven't ever gotten in a real fight. Maybe I need to start one so I can feel more manly huh? I think woman can sense that I'm not in touch with my aggressive nature and don't feel turned on because my masculine isn't too turned on. I think these WOD's as the fights I never got into.

24/m/185/5'9"

120 pull-ups/120 ring dips...
26:10

viva la revolution!

J roCk,, don't forget there is a crosover transference effect even in one sided training. I can't explain it technically, but I remember that studies have shown that training one side will retard the atrophy in the injured side.. it's a neurological thing,, causes stimulation even to the non used side.

I'm a newbie, but can someone explain the reason for the " catch-up" workouts? I mean, if life got in the way, is it really useful to do 4 days worth in one and then need 2 off afterwards??

Allison, thanks for your enthusiasm and cheerfulness,, it helps me wake up.

3xcfwu-pu's, dips

120 SDHP 95#
120 ring dips

17:51

still resting pulled lat.

CFWUx2, sans pull-ups and dips

I tried to do a bar muscle up, but couldn't get to the transition point. I'm now a believer in the 3:1 ratio. Just getting up halfway requires a very violent kip that I don't have yet. Oh well, once more into the meat grinder...

100 pull-ups, 100 dips in 25 rounds of 4: 37:57.

I was down to singles on the pull-ups, but I still had gas left on the dips. Unfortunately, I ran out of time and had to get ready for work. I'll get the last 20 in tonight and add the two times.

37/F/5'3"/125

"Blurred Vision" - appropriately named!
3 rounds, 15-12-8
Run 400m
Pull ups, jumping kipping
Hang snatch 35#
Wallball, 11#
Push up
Push press, 35#
16.25

Last time on 6/6/07 21.01
WooHoo!!
Thanks CrossFit!!

6:04 as rx'd

Inspiration from today's video.

1 rep every 12 seconds

J roCk:

it's not whinin if the alternative is your shoulder fallin off. Even Superman had down days...Even SOCOM guys get hurt... give yourself a break.

Bob - No problem. It's what I do! :) I've heard the same thing about training one side. I also agree with taking time off when needed although I think it's easier said than done. I know I have a hard time sitting on the sidelines. Being injured is frustrating.

This should be interesting. The meatheads at my globo-gym are starting to take offense to my Crossfit workouts. To the point that I have received a few verbal barbs. The last came when I performed Joshie. A few guys were trying to mimick the snatch in a mocking fashion. It's as if they have never seen a clean or snatch before. God forbid someone takes weight from the ground overhead in a violent fashion.

Ok, rant is over!

120x120...get some!!
admin my foot

Perfect timing my rings should be waiting for me at home. now to find out if i can do a muscle up

No rings...plus I need pull-up work.

Broke it into 10 pull-ups, 10 dips. 3 rounds of 40/40, 40/40, 40/40. Added weighted decline sit-ups (20 sit-ups w/ 25# plate) in between rounds.

Round 1: 4:51 (slow). Round 2: 4:06. Round 3: 3:55.

M/37/213/77"

120/120

23 minutes and change

Wow! That 1 rep every ten seconds worked Killer! I shave 2:26 off my last PR.

42yo/187#

4:48

I am not calling it rx'd because I still can't turn the hands out at the bottom of the muscle-up without falling out of the false grip, so my arms are slightly bent at the start of each rep. I am still pretty stoked at the improvement. I promise to start working on turning the hands out. :-)

Knee feels sore today and hoping it is not somethign more serious. Good thing today is not OLY Lifts ar squats. Will more than likely take the next day or two off after this.

120/120
21:00

27.m.169.5'8

MCFWUx3
120/120 - 15:15 new PR by 3:30
word...

M/34/155/5'4"

120/120
18:01

Freddy C-

You may need to get a little more specific for that 1RM. Give something like this a shot:

week-1, day-1: 8x2@85% 1RM DL, Day-2 8x1 power clean-as heavy ass you can.

wk2-d-1:8x1@90%, d2- Same as wk 1

wk3-d1: 10x1@95%, d2-same as wk 1

wk4-d1:5x1@95%, d2-4x1 pwr clean.

wk5-Max.

Drop this into your normal programming. A little focus should drive those numbers back up. One heavy day of pulling, one speed pulling day with the PC. If you are hitting sticking points we can look at some power rack work to tackle those buggars.
Robb

120/120 (10 sets of 12 each)

12:28 (PR by 20 seconds)

Leon #75 and others,
Google "Smells like compton" and you should find it.
Very cool mashup.

M/25/215/6'4"

10 rounds of 12-PU's/4 ring dips
17:46

Rajib,

That wasn't a shot bro. I am under no illusions that fights are manly. Perhaps I should have asked have you ever moved furniture. You asked what the point of the exercise was. We are supposed to be prepared for anything. There are alot of combat athletes here. That's all.

That picture's great, except it's cold here in San Diego too... it's like 60 degrees out right now! Brrrrrrrrr!

BW 172

Back Squats- 3 singles at 331

WOD as rx'd

5:47

Hands turned out at bottom.

Ring position question:

Based on my setup I can either have the rings about 2" closer OR 2" further apart than the recommended ideal distance. Unfortunately I can't adjust to the perfect distance. My question is how dramatic does this affect ring execises and what would folks recommend as far as going with the 2" closer or 2" further apart? Right now they are set up at 2" further apart.

Thanks for any advice!

I got 90 PU (about 12 strict, the rest jumping) and 59 dips in 20 minutes.

My son got about less than that.

Mark
120 pull ups
120 ring dips
sets of 4
18:20

Home from India - If I were you I would do a week of just the CFWU then do wods untimed (and scaled as appropriate) for a couple of weeks before jumping in with intensity. Is there an affiliate near you? I'd visit one if possible for a form check before going all out. I hope that helps.
-JP

don't have a place to do muscle ups...did 90 pull-ups and busted a huge freakin' blister on my hand. finished 90 dips and stopped.

CFWU- minus pu's
WO-100 rope jumps
21-15-9
box jumps
wall balls (8lbs.)
pull up's (40 assist)
100 rope jumps
13 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I should at least stay warm in my 16 deg garage trying to get 30 mu's.

7:59 as as rxd

J roCK- Have you looked at turkish getups? There's a few instructional videos in the exercise/demo's page and if you google search it I think the h2h guy's web page is the (only?) first hit. On one of the pages he talks about how getups saved his shoulders from a history of surgeries and problems.

Allison, thanks. I know exactly what ya mean 'bout the sidelines.. Try havin mono for 8 weeks!!!, then try havin it again 2 yrs later for 12... sort of a tabata mono!!! Anyway, I'm startin again from the bottom.

CFWU x 2, Push Press 25# dbs. 15,12,9, 25# db swings x 15.

30/m/180

As rx'd 14::06

Gilrogan - great time

Nick - my next time will be sub 10 if I can get the technique down. Also acquired a tire today. It looks as though it came off a HETT, no wheel though. We'll give it a shot in the next few days. If I'm not mistaken :21 is the time to beat.

200/m/23
~10:00
Bar at park, very cold, 20MU 30PU30Dips

#139

LOVE TGU! And I really appreciate the care and concern. However, rapsheet for injuries is long and fowl. And currently have a tear in the tissue that connect pectoralis major and anterior deltoid. Took 7 coritzone/lidocaine cocktail shots on NYE, but has yeilded nothing positive at all. I now am having trouble moving my anterior AND posterior, and Doc feels that there may be more tears in there than initially thought. Off to get an ultrasound later.
Have torn my front and rear rotator cuff on opposite shoulder, tore tendon to long head of bicep on currently injured side, surgeries on all of the above injuries, three pec tear surgeries...and that is just the shoulder area. The list of injuries and surgeries gets even longer the further away you get from the shoulder.FOR REAL.
Why oh why did I not know about TGU 10 years ago?! LOL! Hey everything happens for a reason. Again, I truely do appreciate you putting a kind word out there!
KEEP AT IT!

~J~
~Train Hard and Push Through "IT"!~

#114 Will G: LOL, I love it. I get wierd looks too! Especially when I do kipping pullups and all the non-crossfitters think I am cheating or something. I love the CFJ top ten ways to get kicked out of your gym. My gym doesn't even have an adequate chin-up bar. A CHIN UP BAR! But one thing they do have is 15 sets of 5# dumbells. Maybe I'll put them into a crock pot and drink it as a nice little anti pussy soup or something. Just like Dave Ramsey says about finances, if people think you are wierd, you are probably on the right track.

Thanks Robb! As always, you rock!

subbed bar pullups and dips on supports for a jungle gym at the playground by my work....love those 10" diameter pullup bars!

120x120 (sets of 10 each)
12minutes or so (didn't check my watch too closely before)

first good workout of the year.

As a newbie, this isn't getting any easier. I agree with someone a lot earlier that said pullups are a major weakness.

I did a modified Helen last night. I have no idea what the time was. My gym isn't really set up well for it. As a runner, I had no problems with the the 400s (all under 1:30), but the pull ups were hard (even just 12!).

So with 120 of them to do tonight, I am sure it will leave a mark.

I will report back.

as rx'd hands turned out full ext.

9:20

Modified:

120 pullups
120 dips
Incorporated the exercises with a three mile run in boots and utes.
47:44:28

nice going pat! strong work for sure. should have gotten some pointers from you on the muscle up while you were in texas.

M/22/6'1"/185

No rings so 120/120
9:08
12 sets of 10 each.

Because getting to the gym was rough (8 degrees) I had to make the most of my gym time.
"300 my way"
25 Pullups
50 DL's (185)
50 Pushups
50 Box Jumps (30")
50 Ball Slams (40#)
50 KB Snatch (24kg, 25each)
25 Pullups
16:37

Post: some GHD work and rowing technique work

m/39/192

CF WU x3
1 failed jumping MU on a bar then
120 Jumping PU
120 Dip
17:05

12 sets of 10

9:21
slower than last time:(

145lbs/30yoa

As Rx'd

9:12

Previous was 19:37, a 10:25 improvement. I attribute the improvement to the single rep strategy as seen in the video. I had two clocks going, one to time me and the other to make sure I did one rep every 15-20 seconds. I HIGHLY RECOMMEND THIS STRATEGY!

80/80 23:11

Rehab WOD #2.

Strong work, Pat!

30/M/5'10"/182

120/120 (12 rds of 10 pullups, 10 dips)

19:43

Very excited to get sub 20. Last time, it took me more than 35min.

great video, wish i had access to rings.

out with day 2 of the flu, so no WOD for me.

freddy c- fantastic work!

30 muscle-ups, but with poor form in the transition:
6:15

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

12:02

------------------------------------------------
Compare to 071122

11:30

120/120

17:16

C

11:50 as rx'd

Comment #16 Home from India

It is good that you are focused on getting back into shape. I would think that having done Crossfit before will be a big advantage for you. I think many people upon first introduction to Crossfit burn themselves out because they don't realize that toll the the workouts are going to take on their body but having been through the suffering before you will have a better idea of where your limits are so the chance of burning youself out I think are quite low. Also being that you have done Crossfit before your technique should still be there, it may be a little rusty but it will come faster that someone just coming in cold. My advice to you is to take it easy for the first month or so and then as you body starts getting use to the workouts then start pushing yourself. My advice to people just starting is to error on the side of taking it a little easier the first month or you will shock your body and you will be more prone to injury. Good luck getting back on track.

M/29/175

120 Pullups
120 Jumping Ring Dips

24 min

I am still working on my ring strength. I have a long way to go but my goal is that within the next few months I will get a muscle up, and workouts like this will help me do that. I had to throw on a sweater for the ring dips since the ring straps were chafing my arms.

Tim: as rx'ed

pre: 50 doubleunders, Burgie warmup, Samson stretch

wod: 6:58 (PR)

Cool!

38/m/172

as rx'd:
6:17

did 9 consecutive MU in first set (PR). can already smell 10 MU (one of the goals for 2008).

m/28/5'7"/160
no rings so 120/120
22:37

27/m/195

120
120

25:11

Hard, but good!

no rings, so pulls and dips
120 and 120, 24:54, weaker on dips.

Tried the 1 pr 10 seconds. Probably counted wrong. Started with 8 consecutive and then singles from there. But ended up at 5:23 which is 9 sec slower then PR. Next time have someone else time it. Sub 5 should be easy.

Next time..

46 - 6' - 225#

As Rx'd

23:00 approx. (wall clock)

Working with several guys learning Muscle-ups at the fire station. Only one set of rings but enjoyed the pauses between sets.

J roCk,

You know it is. Let's do it!

i agree with trevor #165 regarding starting light. We tend to aknowledge the importance of a (cfwu) warmup before every workout to loosen and warm up our bodies, but for those of us starting out, or in my case, the 3-4 times i restart every year after time off for various reasons, it's always a rush to get where we left off. Sure, your muscles might not have atrophied and you will get back to form, but I can't help but wonder at the amount of damage all these balistic movements do to the untrained body. After not doing a pullup for over a month, and not doing dips for almost 2, i have now done almost 200 in 24 hours....then i wonder why within a couple of weeks, i start to get pain in the elbows, or shoulders, etc...

build your body up to this intensity, rather than focusing on just hitting that sacred "as rx-ed" on here...it'll do your body good ERRR well :)

warmup: skipping rope a couple minutes

mu -32.5#x10, -47.5#x10, -62.5#x10 in 6:00 exactly
sets of ten to failure before adjusting weights
I think I should try tabata mu next

5x5 bs 135# a2a

Gotta go get an ultrasound.
Clovis, lets commence on ideas for WOD and and dat eand time menjana!

Great job everyone! KEEP IT UP!

~J~
~Train Hard and Push Through "IT"!~

34 M 195

Had do do a small jump to get started each time

13:09

extra
60 ring pull ups 60 ring dips
80lb hoist up 25 feet X5

30 yom, 160#
9:20 with a big kip and a dead hang at the bottom of each rep.

24/m/198
Pull-ups + ring dips
17:45
10 sets of 6 each
15 sets of 4 each
23:59 last time...6 minutes off...now I need to capture the elusive muscle up.

M 39 170

as rx'd: 8:12

full turnout at bottom

tried for 1 rep every 15 sec per vid.

on rep #28, tore a quarter size flap of skin off my wrist. Reps 29 & 30 enlarged it (didn't have my tape today).

bwt:153

4:37

cant turn hands at bottom every time... but happy with the 1 min. improvement

M/28/187
120/120
16:41

J Rock, what the hell did you do many years ago to tear up your body like that? Guy, take active rest, go light, work form, learn a split (flexibility), run, hold a handstand, etc. All I'm saying, is that look for other areas of weakness that won't sacrafice your limbs as you heal up.

I'm pretty stoked. Last night, I was teaching a client how to do a turkish getup. I only let him go as far as a 20# dumbell. It was quite a workout for him. I explained the story (don't know if it's true or not) that in Russia, they wouldn't talk to you about strength if you couldn't do at least 100#. After my client's session, he refused to believe a man could do 100#. Not knowing if I could do it or not, I went for it....and got it! I was pretty stoked and the rest of the men in our globogym couldn't believe it.

I'm not a very big person, and so I explained that strength and proper technique are what count over muscle mass and overall size.

TGU's RULE!!!

Getting back after my planned holiday vacation/recovery period. Was cruising through old videos, and saw "the bear" WOD from a while ago, and thought what better way to bring in the new year than with the bear.

7 sets of the following, 5 rounds for max loads:

power clean
front squat
push press
back squat
push press

can only drop bar once a round is complete, rest as needed, and up weights as needed. What a WOD.

loads were : 65lbs, 85lbs, 95lbs, 105lbs, 115lbs (only got 4 on last set)

Happy New Year all, sorry to see we lost another brother in arms. I will hit that WOD up as well, as soon as I get feeling back in my forearms from this one. Hope everyone is well.

M/31/196

Modified to:
3 rounds of
400m run
10 muscle ups
10 95# OHS

Freakin out the January noobs at the gym with this one!

9'46" on Graitron 2000 at NMCP with 65 lbs of assistance.

Well, been out sick for a few days, slows a guy down.

55/M/205....120/120 alternating pull ups and dips 10/10....20:45

time 11:32
m/45/176
Clarksville, TN
Wrapping your wrist and the palm of your hand works wonders for keeping your grip.

Forgot to start stopwatch. Did on Gravitron with 50lbs assistance

3 sets ball buster squats 125lbs
3 sets overhead walk 27lbs

39/M/5'10"/195lbs

Surprised myself a little on this. I decided I'd do 30 pullups (and figured I'd have to do 75% jumping) and as many dips as I could since I've done exactly ZERO dips in 18 years and the most I ever did in one session was 10. So I did:

30 pullups (50%) jumping
30 dips (in sets of 3)
in 23:00 even.

With age comes a little sense. At 21 I would have just bulled my way through and stopped when I couldn't do any more. Now at almost 40 (1st of next month) I take in bites I can manage.

8:49 as rx'd

did to full ext at bottom with hands out each rep, much easier for effort, took my time and got each right, was cheating them before with faster reps not to full extension
will get more in a row now with correct form

29/F/110
First time trying this one scaled:
100 bar dips/90 pull-ups

m/30/5'7/181
16 minutes flat. Not quite as rx'd because I can't turn my hands out for full lock out. My gym doesn't have an adequate spot to hang my rings, so I use the squat rack, and with the false grip, my knees almost touch the floor.
That being said, this is the first time I have done 30 muscle ups as the wod calls for. I feel like this was a major accomplishment. It took me 3-4 months to get a muscle up, then 2-3 months to get multiple, now to finish this wod, I feel like I'm on the right track. I don't know if the fact that I'm on the Zone for the last month has made the impact or just a natural progression of my fitness, but it's probably both.

1 new member to the Muscle-Up Club.. Congrats Ryan Hall.

CFWU x2 (1/2 PU's & Dips)

WOD (120 Pu's & Dips)
A very slow :12::16

Wow, that sucked more then it should of. Need to lose this winter coat already.

Get some, Go again!

44/M/6'/185

BEFORE READING MY TIME.... I DID 120 PULL-UPS AND BAR DIPS WITH FULL ROM WITH A 25 POUND WEIGHT PLATE CHAINED TO MY WAIST.

TIME: 19:52.... IT WAS HARD. CARDIO WAS FINE BUT MUSCLE FATIGUE WAS A MAJOR FACTOR.

GOT FUNNY LOOKS FROM MY DOG AFTER EACH GRUNT AND GROWN I PRODUCED.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

38 bw 190
NO RINGS

120/120
12:55

37/f/144

30 muscle ups as Rx'd

12:32

My friend ordered her rings from Ringtraining.com and they seem to be the way to go. We went to the park and moved the swings out of the way and the swing set was perfect for the muscle ups and the ring adjustment worked great. I tossed the metal end over the top of the swingset crossbar and wal-la! Just wanted to share in case anyone was looking for a way to incorporate muscle ups without having to go to a gym or a fun way to practice. I can do many of the WOD's at the park with a pull up bar, kettlebells and my rings.

Viva CrossFit!

5min rope jumping + CFWUx2 (Oly bar ohs, windshieldwipers for situps and no PU's and dips)

WOD 120 PU's = 120 Dips

15.45min :( :( More then 2min slower then last time, but this is because of an shoulder injury..

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Modified:
30 Muscle-ups had Ring Bottom at Chin-level.
False Grip, Jump up, Press, Dip.
21 min. Avg hr 109.
45 pull ups
Next time raise Ring Bottom at Eye-level.
I give anyone, who can do one Muscle-Up with correct form, alot of credit.

20 muscle-ups

8:22

17 y.o. male
6'1" 195lbs.

33 pullups and dips

#144 - The 5# DB's are the best!! So are the leotard clad vixens who perform curls & tricep extensions with them for an hour and then chain themselves to a elliptical for 60 minutes of low intensity.

I have been stewing and cannot wait to get into the Globo-Gym tomorrow and rip through this one....or have it rip through me. I am at the point w/my Globo-Gym that I could really care less about what the staff/members think. I pay the same as anyone else and it just happens I actually want to progress. It's not as if I am in gym at noon...we are talking 4:00 am.

did assisted muscle up's 3:53 (feet on 20" box) - more practice than anything

post:
assisted dip 5 x 10 dips (jumped up and dropped as low as i could go)
amrap pull up's on fat bar (2 rounds) 5,4, found it tougher with the fat bar to get a kip

Warmed up by attempting to do muscle ups. Didn't quite get the hang of it.

Then I did 30 jumping muscle ups in 17:52.

Finally, I tried a regular muscle up again and I got my first muscle up!

I'm psyched!

standard sub:

21:00

37/m/155

8:41 as Rx'd

30 seconds better than last time.

31/M/190
120 pull-ups and 120 dips as rx'd
Time:19:39
followed with 5km row in 20:44

7:19 for 30 weighted pullups/dips w/ 35#, done as 6 x 5 sets of pulls and dips. BW:170 Y/A:59

I decided to try out my new elite rings today for the dips part. What a cluster.

After my warmup I tried to setup the rings from the bar. 25 minutes later I finally realized how to thread them and hang them. Feel like an idiot.

I ended up working on my form for musclups since I can't do any.

Needless to say I didn't do any of the WOD.

john

10:25

Wasnt able to do todays exercise due to trap muscles stressed. So I did a power walking thing on the treadmill.
Start at level one and then every 2 min increase the level until you get to 12. Maintaining the fast walking pace but dont run at all. It takes 36min.
Did abbs on the exercse ball after.
Hopefully my trap will fell better soon

Feeling delicate today, did 30 jumping muscle-ups with rings about 8 inches above head height.

15:57

M/51/206/74"
Did the 120/120 in 46 minutes in 30 sets of 4. Pullups are my weakness. Sets 1-11 pullups and 1-17 dips done unassisted. Sets 12-24 PU and 18-24 Dips either jumping or 40 lb assist. Sets 25-30 used 50 lb assist. Not sure I'll be able to bend my arms tomorrow. Elbow tendinitis set in around set 10.

42yom / 148

4:34 Bar MU's - Full extension at top and bottom. 1:06 over best effort but ripped a dime size whole in my left palm this time. Tried for 5 sets of 6, but ended up doing 6, 6, 6, 4, 4, 2, 1, 1. Hands softened up after taking a week off.

Need to make a comment whoever invented New Skin is a sadist that stuff stings like your wound is on fire. It’s a good thing pain is temporary.

Post – TGU’s, Floor Wipers, and Tabata Treadmill run (incline – 12) / (speed – 7.5mph)

22/m/71"/155

well after about a week and half w/out working out, i expected to feel a bit lethargic, and sure enough, i did.

had to substitute w/ 120 and 120. Pull ups are still a weakness but was able to manage 12 sets of 10 for each.

took me 17:04

28/m/187

23:39

subbed 120 pullups and 60 ring dips

37/m/165 - half work day

3x 3 front squats + 3 jerks 95#
3x 3 high-hang snatches + 3 OHS 75#

30 reps 85# bench press (working on reaching 50)

6x5 Pull-ups & Dips
6:50

woking hard to get that MU

sub jumping MU at 6 fingers above head

30 in 14:25

then a few more for practice and 30 or so kipping, false grip PUs

I'm still unable to get the technique of the muscleup... Anyone in the Jacksonville, NC area that can help me out? wimmermike@hotmail.com if you can assist!

I did the 120 and 120.

26/m/205

26:33

Mike~

24/m/170

after a long break i am back.

did a cross fit total yesterday
squat - 305, sp - 145, dl - 255 = 705

no access to rings today so i did 120PU/120dips.
20:00:59

i wore holes in both ring fingers from the pullups... welcome back :)

40/m/190

subbed accd. to brand x
no rings = 60 pullups/60 dips (pack workout)

11:32

26 mins., did 12 sets of 10 for both and 20 sit ups in between each set...for a total of 240 situps.

no place to put rings my rings, so did 120PU/120dips broken in sets of 5 reps. Time was 20:55. Could of/should of went faster but I hate when this work out comes up. So I dragged ass in protest. Sorry.

40y/o M
203# 75"
16:00
120/120

I have recently started crossfit, and I love it. I am curious why the different crossfit cities do different workouts than what is posted on the main site?? Do people do the regular WOD and their respective gym one?

Sorry..Hit enter instead of shift...No rings so did the 120/120 and then ran 1 1/2 miles.

24'30"

It was pretty but I did it.

120/120 in just under 52 mins.

29/m/6-3/205

While doing it I was thinking how embarrassed I would be to post but after getting it done I'm actually proud I finished. I didnt think I would. Around 40 I thought I was done. I kept pushing and I have the numb and tingling arm to prove it! This is my first week doing CF and my butt is thoroughly kicked but I'm loving it.

scaled and modifed

4 PU 4 dips for 15 rounds
15:00

M/22/215

I did the 120/120

13:33

120/120 - 14:40
I had a lot of gravitron assistance but at least I did it!! fourth day of CF so wanted to at least complete the WOD :o)

as rx, 8:14.

M/32/5'7/175

120 pullups/120 dips = 9:58

Allison NYC thanks so much for the Box info. My wife and I did come into the city but we had our 2 little guys (no babysitters). I was going to make an early workout then reality sat in that any CrossFit WOD is easier than having a 1 year old and 3 year old in NYC around Christmas/New Years. But thanks again for your time and email.

15/M/215

No rings...so 120 pull-ups 120 dips as rx'd

38:02

Wed
350lb Back Squat
120lb Shoulder Press
300lb Deadlift

5 Mile run(treadmill) 44:30

Thurs
120/120
26:50

I'm gonna tackle this one later tonight. I'm still working on my MU so it's 120/120 for me.

nadia - hope you feel better soon. i haven't had the flu in a while but remember it's no fun

mhlane - New Skin is a necessary evil. it hurts so much but works great. good luck on the recovery

M/192/90

120/120 in 25:28. 30 rds of 4/4.

61/m/180/6'

cfwu x 3 (-pu's/dips)]
Burgener x 3

WOD 30 muscle ups
(sub 30 jumping muscle ups)

14:30
bottom of rings set at eye level

post:
30 ring pullups
30 ring dips
30 pullups
30 dips

1st full MU ever!! been waiting for this one awhile

22:30 as rx'ed

142/M/17
Bar muscle ups. Don't have rings so i used a pull-up bar at the park. In NY it's freezing. My hands kept freezing up and going numb. That's the only reason my time was this high.
13:03

M/35/150 lbs

Bar Muscle-ups x 30
14:36

Great workout!

M/31/5'9"/220

"Pack"
60 Pull ups
60 Dips
Assisted 64lbs

17:50

with all this holiday weight, it was like doing weighted pull ups :P

pullups
31 #4
32-120 #8
17:14
Dips
30 #5
31-120 #8
34:58 Total

New Years resolution: to stick with coaches 3x1 rxd exercises and try to finish 6 months without changing to a different exercise routine and see if I can recover and improve steadily.

Returning from several months away from crossfiting.

36 yom 175

120/120 - 17:24.

Good to see your still here DJ.

#144 - Jay

You're a Dave Ramsey fan too? Excellent!

Yeah, I love the looks. People gawk. Men and women. But I do get many "wow, I couldn't do that" afterwards. I always invite people to join in, but they rarely do ...

24/F/120
Warm- up: Ran 1/2 mile, ROM, 50 Sit-ups, 50 Back extensions
20 Pullups
100 Jump Pullups broken into 4 sets
120 Dips broken into 6 sets for a time of 23:31.

m28/203/6'2"

9:57

can't start full ext yet. Elbows slightlty bent on each rep.

Freddy-Way to pump um out...you're a beast!

11:02 120/120
sick today

M/40/6'3"/216
120/120
Pullups-4x1 deadhangs then 116 jumping. Broken into sets of five and six.
Dips-6 regular then 100-150# assist on Gravitron. Broken into sets of three & four.
34:42
5K 10min/mi. pace. I am so out of shape!

As Rx"d turned out at bottom, full ext top. 7:54. The video timing strategy helped, I used to crank out several and rest, this way I was quicker with better form. Thanks crossfit.

33/m/218

Subbed 120/120 and did everyone of the stinkin pullups and dips.

~22:00

Soooo glad it hardly ever snows here! It just turns to slush in an hour anyhow...

I got a little off of the HQ sched.

Our WOD today was 100 d-unders, 50 Thrusters (95,65), 100 d-unders. Did that in 15:40.
Then OHS 5-5-5-5-5
55x5
65x5 (previous PR)
75x5
85x3(f)
85x3(f)
85x5
95x5(new PR)

WOO HOO! Previous PR was 65# ... I'm very excited.

By the way, I heard that Lululemon pants were the thing to wear if you are a CF chick and I went and looked at some today... THEY WERE $82.oo ! That's a lotta clams for some pants I'm gonna get all sweaty/potentially bloody/chalky/ropey/ringey in. You know?

47 yom 165#
Haven't been able to use my rings since August shoulder rehab) wasn't sure I was going to get this, used the one rep strategy and did one every 30 secs with a couple of doubles thrown in. Took 2 mins off my June time and didn't even break a sweat. Still can't master the hands out at the bottom of the rep, my wrist give out. Any suggestions for that?

13:34

m/35/240
did 120 of each. Pullups were 1st set 10 after that sets of 5. Dips same. 29:19

M/28/194

120/120 14:52

m/30/191

26:22

Previous PR was 22:42

No rings so the 120 pullups/ dips sub for me. Did them in sets of 3 (3 pullups + 3 Dips) and got into a really good groove. Got a bit carried away and ended up doing 125 of each.

Time: 18:42 mins

Smashed my previous time by just under four minutes which I am happy about.

I live in Perth, Western Australia so I think I have missed out on the home garage competition but it has inspired me to "refocus" my garage for crossfit as opposed to using it for a dumping ground for everything that doesn't fit in the house! My weights etc now command a bit more space!

However, today's WOD and the vid have made my want to get some rings for my garage rafters. I'm on a limited budget so does anyone know where I can find out about home made rings?

Thanks in advance!

B

I see you guys who are thinking about how badly you want a muscle up-heck, I still want a Pullup.

Currently at 270lbs, and I was only able to do 5 pullups w/ 150lbs of assistance, and then another 5 or so with 180lbs of assistance. Dips were fine at the 150lb assist mark, I could have kept doing them all day, but my pullups were horrible.

After the 5th rep at 180, I couldn't do any more where my chin was remotely near the bar. And the gravitron only goes up to 200 as it's max weight.

I really need some serious work here.

No rings so I did the PU/Dips as RXed. "unfortunately" I had to stop in the middle to unload and park the car for the old lady. Total time: 24 min.

M50/170

120/120

18:40

kips are getting pretty good....dips were a real challenge after the first 25 or so

Clean & Jerk
14X 135lbs
10X 140lbs
10X 145lbs
8X 150lbs
5X 155lbs
5X 155lbs
5X 155lbs
5X 155lbs
8X 146lbs
5X 135lbs

5 Rounds:
10X Lateral Lunges w/ 60lbs
30X Kettleball Juggling w/ 30lbs
10X Cable Rows w/ 250lbs

36M/5'10"/170#

60 PU + 60 dips: 8:39.

Scaled in half b/c I haven't eaten today or yesterday due to illness.

17/m/143
120 pullups / 120 dips
20:44

After a year of lurking on the site I completed my first Crossfit workout today. Did a scaled version of "Helen" as follows:
Three Sets of
400m Run
30# DBSwing x15
8 Pullups

14:56

31/m/202lbs

42/165

I knew that spending more time bowhunting than doing CrossFit in November and December was going to take its toll.

30 Muscleups today - 10:14
PR - 8:22

24:11 120 pull ups and dips. im dead

The "flinch response" saved my life.

Long story, the short of it being that I got jumped, flinched, threw two punches (read: not a fighter), emerged unscathed (sans hand), and am now in need of workouts that don't use hands (400m lunges, etc.). Would love as much of a full-body workout as possible, but will settle for endorphins.
Thanks.

23/M/215/6'1"

120/120 in 30 sets of 4/4
29:25 with 40lb pullup assist after set #5, assist for dips after set #15.

Ouch.

M/25/195
120/120
21:00

M/40/195
16:51
20 assisted pull-ups; 100 barrel pull-ups
120 step-stool dips

F/37/40
20:14
3 rounds, 40 reps
jump- and jump-kipping PU's
jump ring dips/step-stool dips (40, 20/20; 20/20)

Scaled from Brandx: Puppies

40 pu's, 40 dips; 9:30.

10 sets of 3 MUs.. untimed as I read the paper this am.#257 Rick.. you can always do MUs, but you cant always Bowhunt my times suffer during the SC deer seasol as well

120/120

14:27

Disappointed. I think I've done about a minute better than this in the past. And I'm aching for a set of rings so I can try doing the MU's instead!

CFWU, with supermans substituted for back extensions, pullups and dips omitted.

120 ring rows / 120 assisted ring dips -- 23:36.

M/28/190/6'0"

34:29

split pull-ups and dips into 5 reps. So, 5 pullups, then 5 dips; 5 pullups, 5 dips; etc.

Got to 60 pull-ups, then had to go to jumping pullups.
Got to 70 dips, then had to go to jumping dips.

wow that video was impressive I thimk i'll try 30 sets of one next time

120/120

21:20

38M/170

30 sets of 4/4 @ 32:00

Dip bar attachments for my rack are on order, subbed in db press w/45's.
After the first 6 sets, I had to resort to jumping to complete the pull ups. Bummer, but they are getting better at least.

Stay safe all

25/m/5'10"/150 lbs

I am really frustrated right now. I just started being able to do muscle ups but my technique and form starts to diminish quickly. I was only able to do 9. So I started over and did 120 ring dips and 120 ring pull ups. I've watched the videos and listened to the instructions countless times but now I'm just frustrated. I can do dips and pull ups until I'm blue in the face. The most trouble I'm running into is the pull on the muscle u