Giddy-up!

D-d-daymn! Sub for muscle-ups? Can't do 'em yet, I was just gonna sub double the pullups and dips for each set.

m/21/6'1/195
Hamilton, ON, Canada

I almost did this one today, can't wait to do it tomorrow..My gym doesn't have rings so I've never really even got much chance to work on muscle ups, oh well I guess I'll just have to sub in pullups and dips

#3, Typically either 3 pullups and 3 dips or 4 pullups and 4 dips is considered a decent sub for 1 muscle up..since I don't use rings I will be subbing 4 of each..I think it says this in the FAQ actually..that's usually the best place to look when you don't know something

Tenacious E...i think the sub is 4 pullups & 4 dips = 1 muscle up

Never done this before...gonna have to sub the MU's too

Sweet....my favorite WOD. Now I can't wait for tomorrow.

First date with "The Nasty Girls", I think this is going to hurt, bad!

3, 2, 1, lets' get er' done

sub for muscle ups is one minute of pullups/one minute of dips for each muscleup.

#3 - FAQ
but 3 dips + 3 pullups to 1 muscle up

#9 - Where did you get that one from?

27/m/205

today, i am a NASTY GIRL

Nice work Kelly and Robin!!

My first Nasty girl. Can't wait! I will be thinking of Nicole, in the nasty girl vid to get me through.

CROSSFIT IS THE BEST!! I was a skinny 158 lb/male/6'1 and I weighted myself today after a month of crossfit and the scale read 168!! That's incredible! I am taking creatine and protein but it definetly has to be with the help of crossfit and not boring bicep curls at the gym.
Can't wait to do this WOD tomorrow after school. I feel so physically confident now.

Did my first nasty girls yesterday. Subbed 3 and 3 for MU. Took forever, or at least 28:02. Husband had a b-ball game that night and my hands hurt so bad I couldn't clap. I just yelled louder, he's used to that though ;)
Today:
TGU 20-25(Left only)-20-20-20 (1 rep)
Windmills-8 kg-12 kg-12-12-12 (3 reps)
DB SP 20-20-20-20-20 (5 reps)
all both sides

Does anybody else get dizzy right after doing heavy snatches? I'm pretty sure it's a vasovagal thing, but I was wondering if anyone else gets it.

So thought I was in great shape, then I started crossfit 5 weeks ago. I'm completely addicted, but last night, after I finished with 4 500m rows, I decided to do some Hammer Strength Chest Press (yes I still have a little body builder left to get out of me!).

I dropped a plate on my toe from head height. An open fracture on my big toe, one toenail fewer, and 15 stitches later here I am laid up in my house.

Love the workouts. You all are amazing, keep up the hard work. I'll be back for the upper body stuff very soon!

can't wait for this one.

Good Job Robin!

so, if i don't have rings, is it

21 dips followed by 21 pullups

or do you alternate 3 dips with 3 pullups X7?

thanks!

awesome job, Robin !
Made up Lynn on Saturday. I had to scale on bench due to soreness and working hard at the fire dept. Plenty of runs while getting ready for some races.

I would take Murph over this any day...god..

Oh yea...I'm Back! Haven't done much in the last 2 months and really regret it. This is me getting myself squared away.

I agree with yall, cant do muscleups/no rings to do em on so i will be subbing OMFG i am SO excited for this workout!!!!!!!!!!!

#16 Brings up an interesting thought..
how many of you here are bodybuilding converts?
and if so, how many of you still do the occasional bodybuilding workout/sets after a CF session?

I tend to do more power type stuff in the 'old days', and so on cardio CF days I tend to jump back in the fold and do some heavy benches, b/o rows, seated presses etc
more for power and strength these days tho

2 cents anyone?

#15 Willie:

Yes, and after every other olympic lift when going heavy!

Problem with the Snatch is that it didn't take very much weight to make it happen to me.

It is because you are using almost every muscle in your body to make the lift occur. That is what makes it such a potent workout tool.

Hey I loved today's work out and I am with Tenacious E. Can't do Muscle ups/no rings, so i will be subbing them for the dip-up's. I cant wait till tomorrow to do this workout!

Howdy. "Nasty Girls". An enduring CF classic.

http://media.crossfit/cf-video/051204.wmv (or .mov)

50 squats. Air squats. Unweighted. You've been at this for almost 4 weeks; when Coach says "squats" without any other qualifier that's what it means. Scale reps if necessary.

7 Muscle-ups. It's a big deal to get ONE. Can't do a muscle-up yet? Me either. The Faq sub is 3PU/3dips or 4PU/4Dips (Note: NO ONE does one minute of PU and one minute of dips. No one. Ever). The last couple of times the "30 Muscle-ups for time" WOD has come up the as Rx'd sub was stated 4PU/4Dips=1 Muscle-up. Therefore, that would be the full sub. Scale reps.

10 Hang Power Cleans. 135#'s (per the video, looks like the as Rx'd weight for women is 95#). Hang (start with weight on your mid-thigh) Power (catch in slight knee bend, NOT full squat) Clean. Scale weight, not reps.

If you have any question...any question at all about intensity and desire, what it means to "want it" when you go after a WOD, fire up the "Nasty Girls" video. Annie and Eva just motor through. Awe-inspiring. But it's Nicole who inspires; she just won't quit; she just won't give in; she will NOT be defeated. When "Lovely Daughter" talks about Crossfit THAT'S what she talks about.

Crossfit...is it in you?

3-2-1...Go.

Oh Nate...ouch!! That was always a fear of mine. Hope you heel up fast.

shoot!
I'm in a hotel tomorrow and the gym there consists of... well nothing! Looks like I'll have to come up with somethings on my own that will kick my a$$.

321 GO!

#23 I'm a body building convert as well, and have always mixed lifting with lots of running for soccer. Too bad I didn't do this while I was still playing college soccer instead of body building.

#12- Alriiight! Gigity gigity!

#21- That's funny you mention that, I have been wanting to do "Murph" for a while and since I don't have the equipment to do power cleans I've decided to do it tomorrow.

#16
I would have to count myself as one of the "bodybuilding converts", although I don't necessarily have the size to be considered a "bodybuilder" by any means (6'1, 195) and I was smaller before I started CF, I definitely used to be one of those guys doing heavy bench press and curls and all that.

After just a few months of CrossFit I am in the best shape I have ever been in and am having an awesome time in the gym..I've got my girlfriend into CF, but still have a few bodybuilder friends I have to work on converting

I can do dips and pullups for days, but can't do a muscle-up to save my life. Any suggestions on developing that missing link?

Yikes! Sorry #12, read your post but neglected to notice the m in your profile. Iks-nay on the igity-gay!

#26 bingo
As always, enjoyed your post. I just watched the video before coming here to the comments and Nicole's effort is what struck me most about the video, too. Sucks that she got something in her eye right there at the end. :) Seeing that definitely made me rethink how to scale for tomorrow.
Those women could outwork me any day of the week. Used to say I'd never date someone that could kick my ass. CrossFit girls have me hedging on that some.

3...2...1...GO!

#26 Bingo, Although I have been doing Crossfit for a couple of years I have enjoyed reading your crossfit beginner advice. Another good post today.

You hit the nail on the head regarding the video and especially Nicole. It was one of the first videos I ever saw and it blew my mind. If that doesn't inspire you to give it all, nothing will.

Oops. Fixed version of the link in #26:
http://media.crossfit.com/cf-video/051204.wmv

#30
Brady,
look at some of the muscle up video demos taught by Rob, they are great for some instrucitonon how to get your first MU. Good luck

First time doing nasty girls i don't have rings though. i cant wait.

Excellent post Bingo

Sub 1 muscle up: 10 minutes of pull ups and ten minutes of dips... giggle

Everyone in Oki, I wish I was there... now I'm an old retired guy and I miss 1/1

Have Fun, Train Hard,

Billy

19 / F

Wow! That is one awesome video and I will be doing that demo'd workout tomorrow instead of Nasty Girls. Mostly cuz that is one I know I can do fully legit without substitutions. And then I can compare my time. I'll probably use the 25 pound KB for swings and the 45 pound bar for push presses. I will spend all day tomorrow looking forward to this workout.

#16 Nate- Feelin' your pain...sorta: back in december I had a nice lapse between my brain and telling my leg to move and my leg got between the bar of a 50 kilo jerk I failed and the ground. (whoops!) I had a nice bruise there for like 2+ weeks.

Robin & Kelley - you are on my list of amazing CrossFit women and part of my continued motivation to keep doing this for life! CrossFit strong - all your life long...

Gonna be a good one tomorrow. Ready for the stares from non-CrossFitters.

-Joe

I havent been posting but have been crossfitting faithfully. Just wanted to say again watch the video. That video made such an impression on me early on. Nicole is awesome in that video and her more recent Linda video. Truly inspiring. Also Annie is beyond phenominal.

no dips i will rock superset of weighted pulls and dips instead, look forward to maybe puking. HAHAHA

Anyone in the Baltimore, MD area?

#16 Bodybuilder convert here for sure. I cant even imagine going back to the old "prescription".

Although I was big and lean(5'6" 200lbs @3% BF) I did not feel nearly as fit as I do now with CF.

Although I have dropped 40lbs I remain pretty big and strong. Tons of MMA training has helped improved overall fitness and cardio but CF is the perfect plan for true "athleticism". At least I feel that way...and thats the idea right ?

I am quite new to CF at 4 weeks (turned on to it by many of my pro mma friends) but yet I have added five pounds of pure muscle, dropped 2% bodyfat, improved my cardio conditioning, and eliminated a nagging sense of overtraining.

Its weird, now I look at the guy doing 3-4 sets of bicep curls and shake my head...

My mistake - post was for #23 not 16

YES! Can't wait to rock this one! I'll be subbing pull ups/dips for the MU's...one day I'll get a muscle up! Got the rings....

wish it was tomorrow already......

#42-not in Baltimore...closer to Ft. Meade....

Nate J. #16 - it sounds like the universe is punishing you for going back to your old ways :)

As I was doing clean & jerks today after snatches I was thinking, "Wouldn't it be just my luck if Coach gave us cleans to do tomorrow." I'm so lucky.

Referring to Comment #26... Right on bingo! I could not have said it better myself.

The "Nasty Girls" video is my favorite and Nicole is definitely inspiring.

For those who have rings consider doing your 3 pu's and 3 dips using them. Since I can do between 3 and 5 mu's before failure I get more out of doing a slight assisted jump to get my self started but only after failure and I try hard to limit the jump to build my muscle up strength.

Now I'm off to plan a scaled "Nasty Girls" WO for my beautiful but very new to CrossFit wife.

Funny, I was just thinking about this one today. Going for sub ten tomorrow morning before work.

Cool video Robin and Kelley! Robin, the beer shot at the end was so saucy! I'll be sure to tell Little Spoon to give you a hug from me.

Totally agree
I was also fairly lean and big
actually weight the same now at 180lbs...with perhaps improved leanness, but never felt better in terms of fitness, vascularity, density and more importantly...toughness! :D

Haven't seen the girls in a long time...kinda interested as to how i do, and excited for a change! CAN"T WAIT FOR TOMORROW!

Haven't seen the girls in a long time...kinda interested as to how i do, and excited for a change! CAN"T WAIT FOR TOMORROW!

#23, bodybuilder convert here too. Like others, I'd never switch back. I do through in more stuff at the end of my workouts when I feel the need but this stuff is usually powerlifting and O-lift work. After 4 weeks, I'm actually pretty amazed that my stregnth hasn't dropped too much. I need to check my squat though, I was putting up some big numbers. I don't think I would have switched if the science behind this stuff wasn't right on point like it is. Crossfit is so rad (yeah I used rad)! lol

-Dan

#30 Brady

Doing mu's requires a lot of strength and technique. First thing is to learn the false grip. Check out the below link for a great demo.

I like to compare a lot of "CF moves" to learning a good golf swing in the sense that you have to put a lot of little moves or techniques together to do it right. So like an effective golf swing CF takes a lot of practice and patients and concentration. If you break the mu into smaller movement like the false grip, keeping your elbows close to your body after using a kip to get you started and "sticking your head through the window" while pushing up through the dip you will get it.

Also I believe there is a lot to be said for the assisted jump like used with the jumping pull up to get you started.

Today I punched Pukie in the face!

-PS-
I just discovered CrossFit Live and I'm LOVING it

So I was under the impression that it is 4to1. Do we know for sure what it is 4to1 or 3to1, big difference when you look at the total workout?
Thanks Nick,
InnerStrengthCrossfit.com

So I was under the impression that it is 4to1. Do we know for sure what it is 4to1 or 3to1, big difference when you look at the total workout?
Thanks Nick,
InnerStrengthCrossfit.com

The video on this one is sick.

#23: I was also doing bodybuilding workouts before Crossfit, although only for eight months or so before switching. I've gone back to old workouts only a handful of times and it was usually when I was at the gym with a non-CFer. I was doing more weight than I used to, but I didn't feel like I was doing any work because I wasn't really breathing hard. It was weird to think I was ever one of those guys who used to sit around and talk in between sets. Oh, and even though it's taken a while, I've actually gained weight doing Crossfit.

I used to do the old bodybuilding workouts as well, with a lot of running. My run times have actually gone down after 6 months of crossfit, but I am definitely more fit overall. My first workout was 'tabata something else'. When I was done, lying in a pool of sweat on the gym floor, stomach turning and head spinning, I knew I was hooked forever. I tried to bench press after a few months of crossfit as was stronger than before crossfit despite having not touched the bench press in that period of time.

Sub'd: pullups/dips for muscle ups.

21:34

Technically either 4 to 1 or 3 to 1 is acceptable but I think 4 to 1 is a more realistic substitute. Just post whatever you did.

Well My first muscle up was 2 days ago so I think those are going fail pretty quick. Probably going to jump to help those. Can't wait for tomorrow though!

can't wait for this workout tom.
Circo I do the same thing now when I see so many
guys doing the bicep curls... I just can't help but shake my head

3,2,1, get er done!

Hi everyone, I sadly don't yet haunt crossfit Vancouver but will soon.

So this means I don't have access to rings but I have been rocking bar muscle ups and can bust out a good 7 consistently for this WOD.

So my question is do I have to increase my MU's when they involve the bar.

Much Love,
George W

I WILL DO THIS WOD AND POST MY RESULTS TOMORROW BECAUSE I HAVE RINGS AT HOME FOR THE MUSCLE-UPS. NO GOOD PLACE TO PUT THEM AT THE STATION I'LL BE AT TODAY.

I'LL DO OVERHEAD SQUATS TODAY!

ROBERT S.
TUCSON, AZ.

Janell -- I think I'm with you. I'm going to do the workout from the video instead. "Nasty Girls" requires too many subs for me...

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

29/f/112 (seriously starting to piss me off this is not a fluke day two of 112)

snatch

55x1
60x1
60x1
65x1
65x1
65x1
70x1 (PR)

pre: nswux1 + burg wux2

post: met up with eric for christine

115# DL
13:52 (horrible)

eric 34/m/147

135# DL
13:19

I hate when eric beats me! AUGH.

i'm so hungry

There is always so much debate over the sub ... is it 3 pulls/dips or 4 pullups/dips ... if you are in doubt, get some CF spirit and do 5 pullups/dips and take away all of that uncertainty.

#30 Brady, jumping got me over the hump with muscleups. And getting really comfortable with the false grip. Jumping teaches you how to speed through the transition (at least it did for me). Just make sure you jump JUST enough to get you through the sticking point. And a really hard crunch of the abs as you "stick your head through the window", like you're trying to headbutt your kneecaps. Anyway, this is what worked for me. Good luck, hope this helps.

nadia shatila... lol.
is 112 too high or too low I forget... and if you worry about your christine time seems like you are using more than bw for the dl and he is using less than bw... so there ya go... wish i could approach that time.

It's 3 am and I'm about to start getting ready to go to the airport! I can not wait to get to Cali and start this week. I'm just totally freaking out. I get to meet EVA tomorrow :)

This was the first time in a long time that I didn't see the WOD before bed. What a great surprise! This is the video that has made lots of us fall in love with CrossFit. Nicole made it impossible for me to ever quit a workout.

It's crazy that I can actually do it as RX'd now. I knew this day would come :) But it would still take me 4 days to finish because of the MUs. One day I'll be able to do it just like Eva, Annie and Nicole.

Bingo how do you do it?
CrossFit....Is It In You?? LOVE IT.

Damn I need to get some rings.

"nasty girls" this one always puts me out for a few hours afterward! can't wait!

Didn't do this for time:

7 slight jump start muscle ups
20 gas canister swings

x3 rounds
followed by 63 ring pullups

Hi hi hi,
Okay all first day of the cert here in Okinawa. Here are my take aways (while there are really to many to list I will talk about the things that really hit home). First off WOW, Coach Made me feel @ home the second we met, almost like we had known each other for years @ least on his part on my part I was some what in awe, for those who have met him I am sure you know what I mean.. he just seems larger than life. Ok so my first take away, for those of you new to CF get to a cert immediately if you think this is something you want to really progress @... I am not a vetran CFer but not a noob either and in my short time I developed some really bad habits that will take alot of time to fix, alot more time than if I would have started this endeavor with qualified instruction. Next, the applicable knowledge, I can honestly say I took more notes and had more comprehension of what was being said after one day @ the cert. than 1 full semester of college..no exageration. Coach and his team provided straight to the point information that we could actually apply immediately ..What a novel concept...Here is what really just kicked me in the head... I am @ an age that I have started to realize my mortality (37)which to me is a good thing, but this was a revelation Coach said .. Who are the people that are in places like retirement homes.. Immediate I thought old people, but thats not necessarily factual, so of course coach enlightented me. The people in those homes are feeble and frail!!!! not the sickly and disease ridden but those whose bodies have begun to fail them. so maybe this is a stretch on my part but they are people that can't manage their own movement functionally. So if I contiunue to train in my functionality of movement it's possible for me to be able and functional later in my life. I have a beautiful 9 month old daughter, another little me on the way and a incredible wife... this means I might get to be a perfectly functional father well into their young adult hood. What more could I ask for? There is so much more I could say about this, my first day of the cert., but I am going to go spend time with that little girl I was talking about. Will try to do this again tomorrow if you don't mind and if you do then well don't read my post ... 3-2-1 go

CFWU X 3
23 min 31 sec

36/M/175

subbed 3 pull ups and 1 ring dip for each MU

17:33

It was all falling apart in the last round.

I have a question about MUs, but I'll give 3 points also -- sorry but I haven't found the instructive videos on MUs yet (somehow).

Question: how kosher is it to use kipping, rocking or rolling for the MU? I haven't done MUs for 12 years, but I know I used to bring my knees up then rock forward, or hang in an L-sit, pull-up, then rock forward. I did one in competition once, so I know I did that 'strict'.

(I'm not sure if I taught myself MUs the first time I found a pair of rings when I was 15, or if I learned it when I was 20 years old.)

3 points:
1. False grip -- looking at your right palm, find the "bottom-left corner". You're going to put that corner on top of the ring when you hang, by cocking your wrist towards yourself. It's not comfortable. You want the ring on the wrist / watchband side of that 'corner'. There are 2 bones in the forearm --- that's the Ulna. Also called the "medial" side of the forearm, as opposed to the "ventral" side -- the thumb is on the ventral side.

2. Pull-up, sliding elbows along your ribs, keeping rings narrow; try to place the rings against your ribs/nipples -- closer to ribs is better. That bottom corner of your hand is still on top of the ring, so the ring is still touching your ulna.

3. Transition: 2 parts - your wrists have to push down and roll on top of the ring; you do this by rocking your body so that your shoulders move forward over the rings. I believe this is the critical trick. You can use your body -- even your hips and legs -- to rock, so that your shoulders roll forward and get on top of the rings.

Do NOT try to move the rings down with your arm & wrist strength, to get on top of them. That's the mistake you must learn to overcome, by rolling your body forward so your shoulders get over. Once your shoulders are over the rings, a strong dip will stand you up.

If you know the trick, you only have to pull the rings down to your nipples, to get the muscle up. A little kip might even get you from rings-above-pecs to rings-on-bottom-of-nipples, but follow it immediately by rolling shoulders forward.

So how about my question? How kosher is kipping? Whatever gets 'er done?

I don't have rings yet --- stove here can't melt the PVC, gas oven too small... but last night Tash and I bought a heavy-duty tow rope from Carrefour in Muscat, which has semi-padded loops at each end... we've already discovered some crazy tricks and configurations by draping these over our 4-square, pyramidal pull-up stand. I don't think the soft loops will work for MUs. But we'll see.

I haven't done rings in 12 years. Scary.

cool vid, great job girls ! love the soundtrack, wo is it ?
thanks
paul

Kelly Rakow-
I met you at the March '07 Raleigh Cert. You have totally reshaped your body, and are awesome to behold. It's really hard to go from tiny to tough, but you've done it. And, I see you've decoded how to bring it, and figured out how to never, ever stop & rest. Well done.

You are a tough, lean & strong athlete. Kudos & respect from me to you.
-Karen

Sorry, I said thumb is on ventral side of forearm, I meant "lateral". The opposing sides are medial and lateral. (ulnar and radial)

34/M/170

As Rx'd: 16:26

2min slower then last time, but this was the first time I have done all the MU. Happy to be able to "as rx'd" this one.

Holy HOTNESS! God I LLLLOOOOOVVVVEEEEE how tight female CROSSFITAZOIDS are! Bloody hell! (Alright J, simma down)
With that said, great vid, great effort, great bodies...dammit there I go again, shoot!

Well done Ladies! Awesome WOD!

6 minute 16k kb snatch set: 60L/64R 20/21 rpm. Hands in good condition, no cramping.

5 minute break.

9:01

Squats with full hip extension to Dynamax ball, ring MUs with full elbow extension at hang, at support and back to hang (no "jump off" half reps), 95# HPC with full rack position each rep (elbows up and bar completely stopped at rack).

Squats done at a one per second pace. MUs in groups of 4/3 or 4/2/1. HPCs after a set of kb snatches were tough; had trouble holding on to the bar. While today's time is slower than previous times, my technique was much improved and all reps were "complete".

first nasty girls, i think i was hurt last time... looking forward to it...

#22 Michael

Bodybuilding convert here as well! Never in a trillion years would I go back to training like that again.
I recieved my pro card in 2001, and a seat to compete at the national level. I was not a natural bodybuilder, and had heart attack #2 just prior to the Miami copetition, and hung it up shortly there after. (I figured since I was 25 and had just suffered my second heart attack, it would be a good idea to change my thinking and then and only then could I change my health.This took years!)
My heart is stronger than ever, less a bit of scar tissue. I haven't used my inhaler or my advair in 6 months, having COPD and asthma as well.....or rather, having had? My blood preasure, after years of being on atenalol, HCTZ, and Labatalol (mega doses mind you) that were unsuccessful at bringing my numbers down any lower than 180/80...my blood preasure this morning was 112/62 at 48 bpm, and I don't take any BP meds at all anymore!

ALL AS A RESULT OF CROSSFIT TRAINING! Changing the mind, heart, spirit, and soul.....cleansing and loving the mind, heart, spirit and soul...........if these things are done, then the body naturally takes care of itself, and it has! This is sometihng I could not have recieved from bodybuilding training...from the non-functional, single joint, boring a$$ training!

I know it seems over the top when I say that I owe my life to Crossfit....but I truely do.

So, you ask, would I go backwards when I have come light years forward...I think the answer is plainly obvious!

Thank you Coach, that you community, thank you god for blessing me with all of you!

Scaled to 50 kg HPC. Subbed 4 x pull-ups/dips for muscle-ups.

26:30

Not feeling all that well today.

36/m/185

Well that blew...forgot my watch so used clock on gym wall...just under 20 minutes...funny how you can go into 135 Hang Cleans thinking shouldn't be an issue....WRONG!

Coach and crew enjoy Oki...have to get you out to Bragg next! Those guys can't have all the fun...we will make sure you get a trip out to visit the legion.

7:37 as rx'd

HPC's and MU's with full ext was the difference this time, PB is 6:53 before this

bwt-161
34 yom

49m/5'10"/225
cfwu x 3
nasty girls: subbed 21 dips/21 pull ups for muscle ups
the rest as rx'd
13:11

27/6'6"/200 lb

16:25 - started MU's from standing with rings about 2" above head

25/5'9"/130 lb

11:35 with 44 kg (97 lbs) HPC's

Another bodybuilding convert here. 37, male, 240 lbs.

I've been CrossFitting for about 6 weeks, and I simply cannot imagine doing anything else. Taking that first step is the hardest, throwing out all "conventional wisdom" gained from lifting weights for 23 years.

I watched a few of the CrossFit videos and thought, "Hey, I bet I can do that!"....Oh, so wrong. =)

After only six weeks, issues I had from bodybuilding are disappearing. I have a really large chest, and it's coming back into proportion (thankfully!). I no longer have lingering back pain.

I'm stronger in every lift, and I'm not afraid to try new things. I see guys pumping out 60 lb curls, and think to myself, "Yeah, but how many pull ups can you do with good form?"

CrossFit is truly amazing. I can't wait to do this workout, but I'll have to sub since I don't have rings.

Quick note - at the point where I finished my 2nd round of chins/dips I realized how perfect my form for the hang cleans had to be. Arm strength was shot and I had to used all shrug and speed to get the bar up...I realized what a clean was all about.

37/5'10"/189
34 mins
subbed 4chins/4dips
115lbs for cleans
all sets broken
(long way to go but feel like I accomplished something).

25/m/185/5'9"

subbed 3 pull ups and 3 ring dips for the muscle ups, but got up to 135# on the HPC, so happy about that, I feel completely anniliated...where you at katon?

16:10

viva la revolution!

33/M/203

21 pu's 21 dips for muscle ups.

15:09

Nate J: Ouch! Wishing you a speedy recovery!

jamienokie:

Sounds like Mr. Miagie(me'ah gee' shoot i cant spell that so I had to show it phonetically;) is back in Okinawa! Jamie son, I can relate to what you say I still want to be able to wax on, wax off, late into the golden years- and see my childrens children. If Nasty girls dosent kill me first:)

41yom/5'9"/185#
13:26 Rxd
1st 7MU, then 2's and 3's
First time without subbing MU's!

male/35yrs/190lbs

sub MU with 4PU 4Dips per 1 MU and hang clean with 95lbs

as rxd

18m37s

i love this stuff
time 19:05mins this was slow but all good

M/32/175

CFWU x 1

As Rx'd

9:53

Completed at the new Crossfit gym in London Ontario.

www.crossfitlondon.ca WFS

M/40/5'11"/190
29:22 (barrel pull-ups; modified ring dips; 95#)

F/37/5'6"/140
24:06 (jump pull-ups; modified ring dips; 65# first round, 60# rounds 2&3)

Note: subbed 4 modified pull-ups and 4 modified ring dips (rings at knee height, legs extended with heels on the ground) for MU's

m/43/232

squats as rx'd
subbed 4 pushups for 1 muscle ups, no access to pull up/dip bar
did total of 54 pushups, 30 lady pushups in broken sets
did 65lb hang power clean since first time

glad to finish; 31:10

Subs: 21xpull-ups & 7 ring-dips for MU...95# HPC

22:17

27.m.169.5'8
cfwux3
subbed 4 to 1 pull ups and dips
otherwise as rx'd
8:39
muscleup work- got through the transition, couldnt finish the movement... almost there

Question, if I may.

I have rings, but don't have enough room in the gym here at work to attempt MUs (I would bang my head on the top squat rack from which I hang the rings). So, I'm going to have to sub, but considering I have rings and ring dips are harder than regular dips (about 3-1), should I still be doing 3-4 pull-ups / 3-4 ring dips...or is 3-4 pull-ups / 1 ring dip acceptable.

Thanks all!

M/31/5'7/178
As rx'd
14:54
"Bodybuilding convert" here. I was in the military and am a LEO, now so I was always trying to balance strength and cardio, and not always with the best results. I started crossfit a year and a half ago and have not looked back.

"Nasty Girls 1.5"
5 rounds for time:
500m Run
50 x Squats
7 x MUs
10 x Hang Power Cleans - 135lb

37:16 - didn't break any sets

Last Nasty Girls as rx'd was 9:14

Pentagon Crossfit - "It's OK to cry, but you can't quit!"

26/6'8"/210

22:08 with 21/21's

Sub MU with 3 PU 3 Dips per 1 MU and hang clean with 95lbs

Jim 48/M/170 13:38
Gary 51/M/200 15:49 1st set of hang cleans 135lbs

Age=27
BW=183

As rx'd. sub'd 21 pullups and 21 dips for muscle-ups.

12:50 mins.

http://www.stevesclub.org

Way to kill it girls.

Yea Robin! Looking good hot stuff.

Does anyone have a sub for Hang Cleans? I dont have a bar or weights yet.

Robin and Kelley - Strong work!

I'm so lucky I get to watch Kelley workout whenever I want! She always inspires our CrossFitters here in OC to achieve new heights. She's the best friend, companion, and wife anyone could ever ask for! I am truly blessed.

M/52/184
Tried out the new "Y" in Edmonton this morning and got the "what the hell is he doing " look from the regulars. Have never done a muscle-up and the gym had no rings. Sub 21 pull-ups and 21 dips.
14:00
Those "Nasty Girls" are awesome.

31/M/190
Did my WOD at home today so I had to do a variation.
3 rds for time of:
50 squats
21 pull-ups
21 ring dips

Time: 16:36

Followed with 3 rds of 100 rope jumps

Forgot to mention, I would have done Muscle-ups on the rings but my basement ceiling is too low.

12:36 as Rx'd. MU's were full extension top & bottom except on first rep of first and third sets.

3:09 improvement over Sept 25.

3 rounds for time of: 19:35

50 Squats
35 pull ups (4r/31j,4r/21j,1r/24j)
35 dips (35,20,20)
Hang power cleans, 10 reps women 80# (I used 20#DB's --next time should use 25#)

400m run on T-mill (10mph): 1:30
2' rest
500m row: 2:29
2' rest
400m run on T-mill (10mph): 1:30
2'rest
500m row: 2:23

bw 170

subbed 3/3 for muscle ups

12:43

First time doing this wod. Had to scale it back

35 squats
12 pullups (assisted)
12 dips
10 hpc @95 lb

17:01

After I was finished I felt like I should have done the 50 squats and 21 pullups/dips...Now I know for next time.

47/m/180

almost as rx'd but with jump-assisted MUs

17:52

Subbed 21 pullups and 21 ring dips for the 7 MU, other than that as rx'd.

Time: 21:47

What a way to start a work day!

8:50 rx'd
New PR by 1:28. This was also my first muscle up workout where I turned my palms out at the bottom of the muscle up. WooHoo!

Off to work then flying out to San Diego tonight for the Buddy Lee jump rope cert. Hope the rest of the weekend is this good.

#77 AllisonNYC

I just hope you realize how lucky you are to live in such close proximity to the Crossfit experts. Us poor people here in Australia, wish we could get so lucky.

1.3 mile run
20:28 (subbed 21 pullups and 21 dips for muscle ups)
1.3 mile run

#45 Tenacious R and #48 Shannon, I am in Columbia MD, familiar with Ft. Meade and Baltimore, do either of you have access to rings? I would love to learn muscle ups, I am so close on the straight bar. Wouldn't mind someone to train with either, although I have gotten used to the looks I get from your "one muscle a day" guys in the weight room.

Amy
37/63"/125

Nasty Girls-scaled
3 rounds
40 squats
15 pull ups
15 assisted dips with feet at head hight
10 power cleans (didn't catch the Hang part - doh!) 77#
Rounds 2&3 all sets broken.
12:41

My forearms are toast. Still making progress

Great work on the video girls! I am going to use that workout tomorrow with the swim group I coach. It is mostly girls and before the workout I will show them the video. I love how crossfit has so many videos of gals kicking butt in workouts. When I show the girls I train the videos they get very motivated. They are in awe of the abilities these women have and some are starting to get those abilities themselves. Funny thing...the harder I make their workouts the more they want to come back. Some have even stated, "I want to quit swimming and just come here and lift."

Love this WOD! This was the video that converted me last spring. While it took me about 6 months before I was exclusively CrossFitting (and a CF addict) I still go back to this video. Love!

J roCK: Yes, CF body's are incredible and watching people CrossFit is awesome. I love the display of strength and effort. Did you see the video on CrossFitHEL.com? It's an awesome pull up video from a Brooklyn playground- gets me pumped!

Front squatting at CF HEL tonight- 7 sets of 3. This will be the first time I could repeat a WOD, so I am excited to see some improvement from a few weeks ago.

Allison: Have an awesome trip!

J RoCk-Wow! I respect you even more now.

#133-I have rings, just got 'em. Have you checked the message board? There are a group of us that meet up every other weekend or so for some CrossFit crazaziness! Look under the Baltimore/Annapolis....search. Email Mark. Great guy. We are meeting Saturday.

#23
Another convert here as well. I was a very skinny guy (5'11 - 130#) when I started body-building (10 years ago) as a result of being a distance swimmer. The body building did what it was supposed to do - build my body! I got up to 175# by doing the gallon of milk a day diet and a ton of supplements. I could never keep training for more than 6 months at a time because I would always end of with tendonitis in my shoulder, wrist, and knee. I could also never maintain my weight. I would take time off and have to start again. After discovering X-fit it was a revelation. Train functionally? That makes too much sense! I started full time X-fit back in May, and have not experienced any of my re-occuring injuries - except early on when learning to kip - my shoulder got tweaked a little - bad form. I am now at 160-165# - eating zone, taking fish oil and drinking the Kool-Aid.

Okay, I'm a novice at this, but I've been studying the technique videos and getting humbled by the WOD demo videos... and I'm confused by two things on this video.

One... are the women in the video actually doing a total of 60 swings, 120 presses, and 180 squats? If so, my gawd...!

Two... in watching previous swing technique vids, it seemed like the women in the video were doing exactly what he said not to do... which was use their shoulders. Were they deliberately trying to hit their shoulders more or what?

OK, so I got to work on this one, too. I can't do MU, so I subbed PU/Dips and I had to scale down to 95# ( I tried 115, but my grip just wasn't holding the bar after the PU).
Time:

26:11

Followed by some 95# clean and jerks.

Just found a C2 rower on ebay Item number: 180209438014 , its the original but it's only $103.00 plus $69.00 shipping. Happy hunting!

It's a scientific fact that hops and barley replenishes nicely after tearing up your body. This followed by 6 cashews, of course!
Big Spoon: got the hug, thanks!

And yet another body building convert here.
I did the whole body building scheme a couple months ago and yeah I got big, but in no way was I in shape. My roommate converted me to crossfit and he has converted a lot of other people as well, so when we go to the gym we have about 10 or 12 people with us, guys and girls. Its fun to be good at something again. I love the competition and coming on this site to see how much better I am then everybody (in a friendly way). The workouts are always fun and they are always challenging.

37m/6'/148lbs
15:46
50 squats
21 pull ups
21 ring dips
110lb hpc
probably could've put more weight on the hpc but was my first time doing this wod. better next time.

M/35/142/5'-5"
4 months of CF today! I have never felt better, looking forward to my first group WOD @ CF Snohomish tomorrow morning & looking forward to a nutrition cheat day on Sunday!

41/m/182

15:40 precisesly as Rx'd

The Nasty Girls are an inspiration

Tenascious R and Shannon~

Maybe AllisonNYC can pick me up in her private wonderjet, drop me off in MD, so I can get a workout in with you all! THEN, I'll call Spider Chick and she can power clean me, push press me...then behind the neck, and transverse with me on her shoulders back to Virginia beach! Now THERE's a fun WOD!LOL!

Just havin some fun!

Bon Voyage CaliAlli!~

Sad...need to work on my hang cleans...

Dropped weight as I got tired...subbed pullups and dips for muscleups

30 minutes.

3 rounds for time:
50 squats
7 reps: 4 jump pull-up/4 bench dips
65# hang power clean, 10 reps

20.32
(up 15# and down 1.15min from last time)

subbed 21 and 21 for mu's
subbed 115 for 135
17:05

15/M
15:57

5min rope skipping + CFWUx2 (no PU's; push ups for Dips)

WOD: 17:30

- 4PU's + 4Dips for MU's
- Power cleans from the ground instead of hang cleans
- PR by 4 minutes :)

Nice work Kelley & Robin! It was a pleasure meeting both of you at that cert.

38M/175

#16 Nate

I feel your pain brother. I just had surgery (Mohs) on my face Wednesday to remove another tumor (dreaded skin cancer). My third in less than a year. With all these stitches in my face, I look like Joan Rivers after one of her face lift sessions. My left eyebrow is practically touching my hair line. F@CK! The Doc told me to hold off for a few days before I jump back in to give my face a chance to heal and the stitches to do their thing. No CF is killing me.

We will eventually heal buddy and then let the onslaught begin, yet again! Hang in there.

Stay safe all

24/m/200
15:19
5 muscle ups 2 jumping muscle ups first round
2 muscle ups 5 jumping muscle ups second round
0 muscle ups 7 jumping muscle ups third round3

Just got my first muscle up wednesday, so I'm not too unhappy with these results.

21:03 last time with 21 pull ups 21 ring dips/round

JRock - props to you. Thought you had some decent vascularity when I checked out your myspace pic!

I suppose I could be speaking for most, esp BB converts in re: #66
not only do we think 'how many pullups can you do with good form"
but also "I can outcurl you easy" :p

At this point, just coupla months into this...it makes sense. Total sense :)

30/m/190

as rx'd!

14:37

This is the first time I've completed a workout with muscle ups in it as rx'd. SUPER PUMPED!

x66f - I see you did the same brother. Congrats!

CrossFit is THE way to go...trying to get all my friends to drink the Kool-Aid!

Similar to comment #13, I am 33 yr. old, 6'2" and weighed 145# a year ago. Been doing CrossFit for 6 months and up to 159#. Love it.

Warm up (x2)
-200 M row
-10 pull ups
-10 push ups
-10 OHS
-20 sit ups
-10 back extensions

3 rounds for time:
-50 squats
-subbed jumping MU for hanging MU, 7 reps
-65# hang & clean, 10 reps

10:11

Shannon, JMO and Rob, get in touch with Clovis and Warder (two of my work buddies). Warder's got a bad-a$$$ garage Gorilla gym, I'm making the trek over there today for a date with some nasty girls.

In regards to bodybuilding....can't say I was ever actually what you'd call a "bodybuilder" but dang did I try! Bought every mag I could get my hands on, spent HOURS in the gym, doing what they said. All it ever got me was a logbook full of mindless reps. Sure I had muscle but I wasn't really "strong". I am closer now than ever to an unassisted pull up. I was always in pain while lifting. I broke the bone in the ball of my foot, NO idea how, while "bodybuilding" and still have pain to this day. But since switching to the kool-aid, I have gotten SO much stronger! Functionally stronger. I can do things I never thought possible. I'll never go back...ever. I go forth and convert as many as possible!

sorry for rambling....i love this stuff....

haha, JMO yeah I am in Towson, i just go to the gym at Towson U, no rings there of course

28yom/215#/6'4"

20 minutes. 3pullup/ringdip sub.

M/22/6'1"/185

As RX'd: 8:13. I really like this one. It knocks you in the face right away.

Post: Lightweight Isabelle (95) not for time, probably around 3-4 minutes
and then swim to stretch it out. I'm beat

41yo/f/159#
Nasty girls modified 14:10
50 air squats
weight asst (52.5#) 3 pullups 3 dips 7 sets
10 hang power cleans 85#
spin class 64 min 25.2 mile

#90 Kelly Moore-Your #'s and times are amazing and motivating!

WU .25 mi walk on treadmill
oly bar HC
WOD
115# HC as rx'd
10:21
BWT
170#

Colorado Springs

Looking to break my 9:58 PR today, can't wait!

sub 4/4 for muscleup

12:02

59/m/175

WOD
17:30

subbed 3 ring dips and 3 pull-ups for each muscle-up.
Hang Power cleans @ 65 lbs

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5"9" 171 LBS

AS RXED EXCEPT ONLY USED 95lbs ON HANG CLEANS

18:25

DID 50 LEG OVERS CRUNCHES AND BACK EXTENTIONS

9999999999999999999999999999999999999999999999999

#76 struvey-
112 is too high! i know i shouldn't fret about the scale weight but i'm effin starving and misrable with headaches on this zone diet. i atleast want to be losing weight or be leaner with all this suffering! good point re: christine weight, still it's only his 5th or 6th week of twice weekly crossfit and i don't like to lose. :P

freddy c- have a blast in san diego you lucky bastard. fill me in when you get a chance.

doing nasty girls tomorrow, can't wait. i had eric watch the video a few weeks ago, he was blown away by nicole.

22/m/170

I cannot do that many muscle-ups yet.

3 rounds: 50 squats, 28 pull-ups, 28 dips, 10 hang power cleans (135#)

15:17

Nice Demo Video today. Very inspiring. I especially like the choice of carb and electrolyte replentishing beverage. Fearing the Nasty Girls!

26/m/205

took a few days off for a bender (have to stop doing that!!) and i was a hurting unit today
50 squats
21jpu/21dips
95 lb. power cleans (never lifted much when i was younger, the olympic weight lifting is all greek to me)
25.58

M/42/170/70"

50-Squats
21-Pull Ups (1st set no asst.)
21-Dips
10-Hang Clean (115lb)

Time-16:06

18:54

Subbed rounds of 21 pull ups/21 dips for the muscle ups, as we have no rings.

29/M/175

I haven't posted in a while because I've been sick, recuperating and then making up missed WOD's. Here's the past four days:

"Nancy" as rx'd: 18:12
HSPU/L-Pull/Lunge: 10 rounds
Snatch: 135# max
"Nasty Girls" as rx'd: 11:23

I'm looking forward to tomorrow's rest.

22:30
m/18/185
3 rounds
50 squats
21 pull ups
21 ring dips
10 #135 hang clean

47 yom 160#
As rx'd 13:29
rd1 3:46/4:36/5:06
All HPC unbroken, first 2 rds of squats unbroken,
MU first rd 5 in a row, after that did mainly 2's and 1's. Went 17 mu's before ripping my wrist open.

What a great day in the neighborhood. Started off with a 5K run and then had the pleasure of the Nasty Girls. Just about ready to drop on the ground and start dreaming of Crown 'n coke. And then that little voice says pay now, play later. Mmmmmm, it's the simple things. Substituted 21/21 pu/dips for the mu, and 115 instead of 135.

Boo: 19:40

SWEET.

i thought the correct analogy was (using the Matrix lingo) take the "blue pill" and follow the rabbit down the rabbit hole, alice! :~)

#92 J roCk

My mom and dad are both having loads of health problems and even thought the circumstances are different they are still similar in the BP is so high they've both had 2 heart attacks and my Mom especially is taking more medicine than I could attempt to name. ever time you post how well your doing after the fact I always call her and read the it to her and I've almost got her converted so thanks Brother.....

Can't wait for this one!

22/m/172

As RXed:

10:31

Muscle-ups are starting to come along.

J roCK
-There is alot of real inspiration on CF, thanks for sharing your story. It is inspiring.

MWade
-Good job on the "as Rx'd"

Skoalface
-You are the "ring man"

M/190/36

Nasty Girls:
3 rounds of-
50 squats
28 dips
28 pullups
10 135# hang cleans

22:58

28/m/214

mix of rx'd and subs

Got my first muscle-up today! Unable to get a second with full extension.

So, after attempts, ended up subbing on rounds 1 & 2. MWade, thanks for the spot on round 3.

20:14

next time as rx'd!

36/m/ 230#
Sub'd pullups & dips.

23:50 time.
Much props to the girls.

20:24

Jumping muscle ups & 83#

14:04 (huge pr for me)

WU- 3x 15 sit ups and extensions, samsons
CFWU- Nasty girls mod:
50 squats
21 pull ups @ 30 assist
1 round 45lb cleans, 2 @ 40lb.
21 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

J: 8:39
N: 13:21

#27 bingo

I remember when that video was first posted in 2005, and it's always been one of my favorite inspirational workout vids. Nicole is clearly dead tired well before it's over, but she powers through it. It's a great effort to visualize when you are about halfway through this workout and starting to really feel it.

Love this workout. Traveling today but will hit it tomorrow.

34/M/77kg

As Rx'd:

26:09

N: 13:21 (75# HPCs)
J: 8:39 As Rx'd

m 33 189

9:51 as rx'd

Good one for grip and popeye forarms! Time for more spinach....

25/M/212/6"4"

17:07- subbed 28 pullups/9 ring dips for 7 muscle ups.The rest as rx'd

(I figured that 3 reg. dips for every one ring dip would be around 9 ring dips for 28 regular dips. Didn't know if that was kosher, but anyhow, that WOD kicked my butt!)

182/40

13:02

MUs as singles; wrists turned out.

I have yet to tangle with the Nasty Girls. I'll have to have a go at them next time. We did 5x5 push press this morning at Windy City CF.

CFWUx3, 75# PP x 10

95-115-125-95-125x2(fail)

It's amazing what some good coaching will do. The last time I went heavy on PP alone, my 3RM was 105. Justin has me breathe correctly, narrow my stance, keep my butt out, and boom, 20 more pounds on a higher rep set-good stuff! I'm sure we'll have some metcon madness tomorrow morning, and then I've got a date with Barbara on Sunday.

Mary Ann,

nice work - have you always been able to do muscle-up's? my next goal (after i get my 1st dip).

Nadia-I don't think you can get much leaner! I think you are just putting on some serious muscle-a crossfit side benefit.

Keep training hard and forget that number.

Subs: 75lb hpc, mu with yellow assistance band set at 24" below rings

16:26

Shannon,

I would love to meet up with you all, I am to message boards what my dad is to cell phones. I am having trouble finding what I am looking for, I don't even know what I'm looking for, maybe thats the problem. Whos Mark? How do I e-mail him....? Oh boy, please help..

as rx'd 10:01

full arm ext. top and hang with hands turned out!

al clean reps

M/37/185/70

Nasty Girls
Subbed 3 dips/pullups on gravitron with 40lb assist for MU. Used 115 for Cleans. No energy during entire workout.

33:18

38 bw185

sub'd 21 pullups and 21 dips for muscleups per/rd

15:32

still no internet at my new place so late on the post. really starting to hate AT&T.

snatches from yesterday

115 125 135f 135 135 145f 145f 145 145 151(an odd combination of pounds and kilos) 155f 155f 155f

post: overhead squats

Subbed 3-1 RD/PU fro MU and 105lbs for HPC

29:50

Back to the bodybuilding comment... how do you convert the hardcore arm-curl, dumbbell flye set? I started with bodyweight and core exercises and bumped into crossfit.com by accident while searching for functional fitness info. It definitely works, and works the important stuff for military and LEA successes. I have been able to incorporate a few converts, mostly power lifters, and some looking for workout variety. But I still see way too many guys pounding away single joint exercises and supported lifts like military press and bench that do little more than pump them up. Wrist curls? give me a break...

M/37/185/70"

CFWU X 2

Used Gravitron with 40lb assist on PU and Dips in lieu of MU (no rings at gym). Did 3 PU/Dips for each MU. Used 115lbs for cleans and focused on form. Had no energy the entire week. Looking foward to a day off tomorrow.

33:18

25-M-200

50 Air Squats
7 Bar Muscle Ups
10 Hang Cleans @ 135

As Rx'd

12:51

Oh Holy Hell, those muscle ups drained me out for that last set of cleans.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

23/m/192
9:00 new pr!

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

23/m/192
9:00 new pr

23/m/192lbs
nasty girls
9:00 new pr

25/m/5'8"/#158
subbed 3 PU and 3 Dips for muscle ups. Sad because i want to get onto doing some of those. Ordering rings today. First time doing hpc's. I need some work, but getting there.

10 hpc's at #95
50 squats
21 pu
21 dips

17:25 and burnt!!

Jared I wish we could workout together, i could use someone with some intensity working out with me. I feel i am not even cobra status anymore, haha.

26/F/115

CFWUx2

Sub'd 15 kipping pull-ups + 21 dips on 20' box per round
Did 75# HPC (Really need to practice form with lighter wt)

18:10

This is my first time did an CrossFit WOD without using the assistance band for pull-ups. :)

Forgot---arms still shaking from HPC and pull-ups.

HPC- 95#
12:02 PR :)

32/m/210/6'5"

subbed 21 pull-ups/21 dips for 7 MU

19:56 PR (previous 20:35)

Wanted to break 20 min and was (barely) able to.

#81 Jamienoki:

I enjoyed your account of the Cert. I am totally with you: the best I get out of Crossfit is the hope I won't be a wasted old man before my kids grow up. And having more energy to play with, or read to, or listen to, them now.

The other thing I'm after is the energy. Just feeling good sitting here, or walking along. When I did Kung-Fu we called it "chi". Energy when I wake up, energy throughout the day, and energy at night (usually). Buzzing through my veins. That is what Crossfit has given me and it makes life so much better!

40/M/195

CFWU x1

50 Squat
21 Pull Ups
21 Dips
10 Hang Cleans 95 lbs.

28:38

I did regular pullups. I can't do a kipping pullup yet. I need to pratice. This slowed me down.

Nasty Girls! More like Totally Evil Biatchiz!!!

3 rounds of:

50 Squats
7 (sort of) muscle ups (very slight jump up to just below the ring & all singles coz I'm rubbish)
10 Hang Power Cleans (105lbs - again, coz I'm rubbish)

13 mins 58 secs

I'm now rubbish and totally Knackered!!

46 - 6' - 215#

As Rx'd

12:55

First time getting 7 straight Muscle-ups.

Need to work on getting full extension for Muscle-ups, didnt turn out at the bottom, arms slightly bent.

26/m/215/6'4"

Sub 4/4 pu/dips

18:30

This workout was a lot harder than i thought.

20:11
110lbs HPCs, jumping dips

3 sets Bradford presses 45lbs
sprinter situps 35/21/17

17:35 as rx'd

Knee still messed up so I rolled my own today.

75# power snatches
KTE
135# bench Press
21-15-9 for time
14:12

13:21

very much pain

31/M/6'0/192

First time, Sub'd 95# cleans
10:42
Felt great on squats for once and pretty sure I actually had proper form throughout.
Took me five minutes of sucking my thumb on the floor to get the room to stop spinning. Man I love this...

I'm in the same boat as #112 Brian--I just got rings and can't do a muscle up--I plan on doing 28 pullups, but how many ring dips should I do to make up for the 7 muscle ups?

anyone trying to get jacked up in Columbia, SC? holla

50 squats
Sub M/U
10 HPC @ 115#

13:54

23:45 mod. to jumping muscle ups

had to sub b/c of no rings

50 squats
30 pullup
30 dip
10 135# power cleans

37:00

Pretty ragged.. just coming off of a nasty chest cold. Ah well that's life.. Hooyah crossfitters!

UGH! i was so upset, i went to my gym at school and they are closed till 2! but its ok ill just go after work, how is everyone doin today?

Age 36
BW 186

CFWU 2x15

14:42, though muscleups deteriorated to jumping pretty quickly. 16:45 last time.

3 rounds in 14:47 (prev 16:37 & 20:30)
50 squat / 14 pu / 14 dip / 10 pwr cln 40kg

m/26/6'3/186

16:27 (and almost puked, love it)

no rings, did weighted pulls/dips 7reps with 30 pounds each, made me wish I had rings.

my 3rd crossfit day and loving it, finished with normal back routine

20:56

MU: Subbed 21/21 deadhang pullups, dips
Power cleans: Subbed 60# dumbbells for 135# bar

Power cleans are very interesting with dumbbells. A lot more on the arms and a lot less on the back/shoulders.

15:38

m/26/6'3/186

16:27 (and almost puked, love it)

no rings, did weighted pulls/dips 7reps with 30 pounds each, made me wish I had rings.

my 3rd crossfit day and loving it

#200- JMOvechkin,

http://www.board.crossfit.com/showthread.php?t=25170

that may work.....anywho...go to the message board, off of the main page, scroll down and find "In Search of Crossfitters", go to page 2, scroll down and find the "Baltimore, Glen Burnie, Crofton, Annapolis" thread.....read thru and find Mark Miller's comments...that's the guy you need to talk to....

Pretty mad at myself...Tried to do the Snatch WOD...yeah...need work on those, won't even count that as a workout...pitiful.
Moved on to Nasty Girls...
used 65# for the HPC's, did 3/3 sub for muscle ups using gravitron....30 min 30 seconds. Really wanted under 30. I'll go with the extra 30 seconds came from me having to wipe down the equipment after every use or else get a demerit. Yeah, that's my story....

#223 and various others

I think this is one of those questions no one seems to know the answer to. I've seen it asked and wondered myself several times. I realized this after the last 30 MU workout. 120 Dips on the rings is a lot different than 120 bar dips. (The difference is one of them is impossible.)

The sub for ring dips is 1 to 3 bar dips.
The sub for MU is 1 MU to 4 pulls + 4 dips.
It seems like the sub for MU is assuming one is doing bar dips. My best guess is if you are using rings for MU subs you would do 1 or 2 ring dips for one MU. You still haver to 4 to 1 for pullups though.

3 rounds for time of:
50 Squats
7 Muscle-ups SUB 28 pull-ups & 28 dips
135 pound Hang power cleans, 10 reps

15:27
--------------------------------------------------
Compare to 071104

16:56

Man so excited sitting here at work waiting until 5pm so I can do the WOD. I am determined to do the damn muscle ups on a straight bar. My favorite line after a post is "almost puked, love it" haha love it!!

With regards to the bodybuilding, never did I consider training for a competition but I was a personal trainer in college and wanted to get as big as possible. Due to the fact that gaining weight is so flipping hard for me I only ever got to 200, I am 6'1. About a year ago I changed my lifting from strictly in the gym to playground and outdoor workouts (carrying punching bags, hills, clean and throws with a barbell, etc.), I now weigh 190 soaking wet, with shoes on, on a good day. I just recently switched to crossfit, about a week ago, and I am amazed at how I feel after a WOD. When I worked out my own unorthodox way I was noticing great gains in my ability but with the weather and time constraints my training dwindled. I am so thankful for crossfit, only a week into it and I know I will be here for life! I fiend for the damn WOD's! Good luck to everyone, your posts are interesting and inspiring!

6:37 as R'x
Muscle ups were not full extension and partially kipped. I need to work that full range of motion.

50 Squats
21/21 PU/Dips
10 95#HPC
Time: Around 18 min, my stopwatch died on me.
Last round of PU/Dips were jumping. Pukie was breathing down my neck.
I am still shaking...

Nasty Girls
11:50something. I had to walk from the HPCs back to my watch to stop it.
MUs are improving.
1st rd - 7 MU
2nd rd - 3 MU/4 Jumping MU
3rd rd - 1 MU/6 Jumping MU
I guess my kipping muscle wanted to quit after the 1st rd. Slower than my last go at it but mo' better MUs.

Cheers

23/m/80kg

Muscle-ups had big kips, and were not full extension at bottom. Still, first time coming anywhere near doing a muscle-up workout as Rx'd

12:23

50 squats
21 dips (14)
21 pull ups (14)
10 95# hang power cleans

3 rounds @ 20:27

35/M/240/6'2"
First my excuse: I am only 2 weeks in
Sub'd
3 jump'n PU
3 jump'n dips
For 1 MU
Machine Pully Bar 135lbs
For HPC

46 minutes

Nasty Girls(mod)

50 squats
14 pull up/14 dips (last 7 pu's jumping)
10x 95# hang power clean

19:33

First time on this workout

I love that when I started CF 6 months ago I could do only 2 pull ups, struggling

33/m/195
13:18 as rx'd
First time to do this one. Lots of fun.

M/56/202/70"

Regarding bodybuilding, or powerlifting or whatever. The goal determines the type of training you do. Doesn't make it better or worse just different. I competed as a bodybuilder for 25 years. Here is a photo in my last year of competition. aol, profiles, camau71. I was 47 weighed 198 at about 6%. I changed training styles at 50. I went to tabata style circuit training concentrating on one bodypart per session. Little or no rest between sets, done in 30 minutes. The goal had changed to cardio-respiratory fitness. I found crossfit a couple of years ago, and funny thing is, I am 4 lbs heavier, but look much the same. Strength has dropped a little in a couple of areas, but function has dramatically improved. I am very satisfied with the outcome. The only thing I notice is more joint pain. When it bothers me, I stop the WOD's for a week or so then come back for more. The two biggest benefits have been improved cardio performance, and more funtional strenth. The type that translates to real world activities. My two cents...

12:02, PR (2:10, 3:58, 5:54)

MU (turned out to full extension except for last for singles)
7, 4/3, 3/1/1/1/1 (killed my time)

HPC unbroken and very easy

thouht MU would be worse, havent done many since nov injury

indoor soccer last night, legs felt a little tired

50 squats (broken set)
(4 dips, 4 dh pull ups) X 7
135 hpc X 10 (broken set)

50 squats (broken set)
(4 dips, 4 dh pull ups with band assist) X 7
135 hpc X 10 (broken set)

50 squats (broken set)
(4 dips, 4 dh pull ups with band assist) X 7
135 hpc X 10 (broken set)

24:51

50/197

Jumping bar muscle-ups, squats and HPC's as Rx'd.
18:13

11:28

I had to jump slightly on the last two sets of MUs and I had to reset myself each time.

First time on this workout.

22:20

-Scaled to 95lb cleans
-Sub'd 3 pu/dip per mu

Had to do a lot of walking between pullups and dips. Workout felt good, hard but finishable.

pre: dread and stretching was not feeling it today
post: 10m rest, double under practice, dips, back extensions

Last time 15m20s and I do not think that I used the rx'd weight for the cleans; this time, 10m55s

Power Output
203.98 watts
0.28 horsepower
150.45 ft-lbs/sec

great output I few less 1,2,3 go breaks and should drop beow 10m
muscle ups done with rings just over the top of my head jumping

I did three rounds of:
50 squats
21 pullups
21 ring dips
10 135# HPC
It took 22:40, about 7 minutes faster than last time. The last few cleans were from the floor as I just wasn't getting the bar high enough from the hang.

42yom / 149

12:52 as rx'd

Post - Push Press and GHD situps

21:57

subbed 21 pull-ups and 21 dips (full range!!!) for the 7 muscle ups.

squats, cleans, and pull-ups were all good... it's those dips that are a bugger. Thanks KSC for the support!!

bw 155 age 39
3 rounds
50 squats
21 pullups
7 ring dips
95# Hang Power Cleans
17:54 mins

34/m/165
3 rounds
50 squats