2 days behind, but can't wait to charge this one again.

ooh boy. CANT WAIT!!!

oh man... this will be fun!

Nice, will be fun!

Go Eva T. Awesome, inspiring video!

Oh man, I could actually do this one...

I want to be Eva T. when I grow up.

28/m/200#

did this one 2 days ago

9 rounds + 2 muscle-ups

Man... even Eva was complaining that it was hard...
Oh well, 3,2,1, Go!

Woohoo! First time I get to use my new 2 Pood!

Those are nice pics. I think we need to stop looking for the legendary Amazons - we found them.

Nice job Eva...

Great video/editing!

Love those WOD video's of the WOD...Keep um coming!

Thanks.

Need to get a 2 pood. Still going to be a good time.

Woah, Tony you've reached a new realm in videos. That was super-trippy with the 3 Evas.

Let us call them, Threevas...

I cannot do a handstand push-up. Is there an alternate exercise I could do for that one?

Thanks.

Totally awesome, Eva!

Tony, I love the three panel effect. Too cool.

Oh. My. Eva. Good lord, i dont know what i enjoy more- my own results from crossfit, or getting to watch the mutants it produces. Eva, you look awesome, in the most literal sense of the word. Great work.

good day all.

This is pretty quick for this WOD. I'm excited to do it again. My hand ripped pretty nicely during "Nicole" so hopefully it's ok during the swings.

Who's cooler than EVA?

By the way, nice video Tony.

Really enjoyed the WOD vid for this, both production and performance. Nice job all around.

loved the video. god eva is awesome, so strong and beautiful! tony, nice video, the 3 eva's were cool.

looking forward to this WOD.

#18
Stop whining about your ripped hands. Suck it up and stop being a woos. By the way, I love you!!!

Eva you are a beast! This is my favorite hero workout by far and I will give it my all in memory of Nate.

super cool video and a super cool chick = a happy sevan

Wow - good stuff! Way to go, Eva! The best part of the video was when all three Evas were hard at work side-by-side - very cool!

still no 2pood and the dumbbell swings torque my ulna too much so back to single arm 1poods

jumping muscle ups
going to try for unsupported hspu, I am getting more comfortable upside down

Inspiring video as always, Eva! Awesome job on the layering Tony. That was really cool.

Outstanding video Tony, outstanding WOD Eva. Don't you have a 2 pood swing in "Eva" as well. Looking forward to doing this one again.

Nice work! Any "Butt Arms" from all them HSPU?

Love,
K&A

Killer work, Eva. As I keep saying- Damn!

Craig

Anyone know who's doing the cover of the Smithereens at the start of the video?

Great video! Very inspiring!

Great music for the video. Eva, if you picked the music for your video, I commend you. You are a woman of taste and refinement. What's the title and the artist on the first song?

Great effort, too.

The only thing cooler than Eva T. is three Eva T.'s

first time for me on this workout. Sub'ed 70 lbs dumbell for the 2 pood KB, 6 PU/6 Dips for the 2 Muscle-ups.

11 rounds + PU/Dips

Tony dude,
The v-o is all getting a bit San Fernando Valley made!
I have an inkling that Eva knows what she is doing.
Quiet tip keep the 'beautiful, awesome, yeah, go girl etc' to yourself!
The moving pics alone and the music tell a great story - alone!
However in the spirit of American sports commentary just say what is on your mind and whatever you deem pertinent.
God luv ya!

nate, you kicking my ass

Eva,

Wow.....

Eva, that was a great performance. You swinging the 2 pood kicks ass! I loved the vid. Nice that the pic of Nate was put in at the end.

Last time this came up I said that I was looking forward to doing it when I was 100% healthy. I think 15 rounds is a good goal. 5 rounds in just under 7 minutes three times. Who is with me?!

argh, my hands are pretty torn up from the pullups yesterday. i wonder if i can do muscle-ups with gloves on

Freddy.........pick me

ken c., bingo, jason ackerman, brett, bleedcf, rajun cajun, steve liberati, appoloswobble, tatoo nicky OR ANYONE ELSE...

What is the name of the WOD where you clean body weight and then transverse 1 mile within 15 minutes with said bodyweight? And what are the details and "rules" of the WOD?

Thanks for your help in advance!

Holy Crap! Eva, you are awesome!

Subbed (4:1) jumping pullups and jumping ring dips
HSPU against wall but only about 1/4 depth
Swings with 15# dumbbell

15 rounds

J-Rock, it's the Inman Mile. It'll tucker ya out

37/m/246

subed 4 dips/4 jumping Pullups

11 rounds plus 4dips 4 pullups 4 hspu

13 rounds + 2 MUs and 3 HSPUs.

Ring MUs full elbow extension to full elbow extension; no "jump off" reps. Singles most of the WOD for pacing. Hard after 72# swings!

HSPUs done off 2" blocks, top of head to floor, no kip and no breaks.

72# kb overhead swings. No breaks.

Lots of time spent breathing between exercises.

Subbed: 3 Pull-ups/3 Dips; 55 lb presses; 35 lb dumbbell. 8 rounds. Today was my first day doing crossfit. I have been lifting weights consistently for over a year now and would consider myself in pretty decent shape. I know I didn't even come close to the prescribed workout, but it kicked my butt!! I'm excited about this new level of training!

Thanks Eric.
I think I know the details, but can you or someone else give me the rules on it. I have been training up to it, so now that I am closing in, I want to do it as rx'd.

Thanks!

49m/5'10"/225
Shoulder impingement problem
subbed 8 pull ups and 8 pushups (dips hurt too much) for MU and 4 shoulder presses for hspu
9 rounds + 1 additional set of swings.

27/6'6"/88 kg

8 rounds + 2 MU (as Rx'd)

43/M/75"/200

3x3x3x3x3 Deadlift@235
3x3x3x3x3 Front Squat@135

Does not include practice/warm up reps

Can go heavier on the deadlift next time. Squat weight was easy, but still need some more flexibility in my wrists so I kept that weight light.

Pull ups afterward (the other guys did weighted pull ups, I did body weight dead hang 3x3x3x3x3).

33/M/193

2 Bar muscle up the first 3 rounds
1 bar muscle up 3 pull-ups/3 dips 3 rounds
6 pull-ups/6 dips 4 rounds
HSPU & KBS as RX'd

10 rounds total

M/40/5'11"/185

8 rounds + 6 dips, 6 pull-ups, 4 HSPU, and 5 KB swings

sub:
-6 dips (1st 3.5 rds: ring dips, then supported ring dips--heels on barrel)
-6 barrel pull-ups
-4 modified HSPU, toes on log
-8 KB swings, 60#DB

F/37/5'6"/140

10 rounds + 6 pull-ups

sub:
-8 jump pull-ups
-8 modified ring dips, heels on barrel
-4 modified HSPU, toes on log
-8 KB swings, 25#

First time on this one:

Jumped on the MUs
Supported HSPUs, form was weak
Sub 2-30# DBs for 2-pood

15 rounds + MUs and HSPUs

Remembered the WOD wrong and subbed a couple things anyway. Did 11 1/2 rounds of:
2 Jumping Muscle-ups
4 behind the neck presses (65#)
6 concrete cylinder swings

Felt good but realized that I was not pushing myself enough. I was keeping a good pace and the presses were tough towards the end. Overall though, I am looking forward to the rest day tomorrow.

JFG

47/m/180

9 reps

MUs were jump assisted (rings were overhead)
Swings were with 72# dbs

had time for another round of mu's - next I go until the alarm

jrock

don't know the details on the inman mile but i think dale seran spoke of it on the board a long time ago. might try him.

freddy c

you're right 15 rounds would be pretty darn good. it's a big shoulder blaster. good luck.

subbed w:
3 pull/3 dips
push ups with legs elevated ca. 4 ft.
dumbell swings (50 lbs for rd 1, 40 lbs for remaining 5)
6 rounds total.

Inman Mile

From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”

As rx'd
10 rds

The Inman Mile consists of putting a barbel across your back that weighs 1 and a half times your body weight and walking one mile.

If you cant achieve this which not many people can you should carry a weight you feel able to complete the mile with.

The problems with this WOD for most people who use non xfit gyms is getting them to let you take there barbel and weights for a walk and then not getting arrested on the high street!!!

37/m/175

sub: 12 KB swings of 1 1/2 pood

12 rounds + 2MU + 1HSPU

30/M/190

no muscleups so I did the equivilent with dips and ring pu's

7 rounds plus the equivilent of 2 mu's

hoping for ten rounds - maybe next time.

John

7 rounds
subbed 4PUs/4dips for MUs
HSPU with feet hooked high.
45# dbell swing x 12

35/m/70/170 indoors, 5003 feet
WOD "Nate" Subbed 6x L-sit pullups and deep dips for muscleups, subbed smith machine HSPUs, 70lb db swings. 8 rounds flat.
Eva T. is remarkable to say the least.

M/41/6'1.5"/172

"Nate" with substitutions:
--sub'd 4 bar dips + 4 kpping pullups for each muscle up;
--sub'd 70-lb dumbbell for 2 pood kettlebell
And, my HSPU don't quite have full ROM.

8 rounds
In the delerious state of mind that usually comes on 20 minutes into the workout, I misread my watch and went over a couple of minutes and did extra dips, pullups, and HSPU.
Gotta get a stopwatch!

8 Rounds, but with HPU I couldn't continue with 4 reps continuously.

25/5'9"/132

7 rounds + 2 mu + 2 hspu

HSPU were to a 2.25" book, MU from standing at full extension (still working on hanging at full extension), KB swings with 55 lbs of plate on a metal rod. 2 rounds less than last time, but better hspu.

Doesn't the military cap the mile at 15 min. max? Or is it just standard for sub. 15?
I know that it does not have to be a barbell. I know that it can be a sand bag or whathave you. Just something equivalent to 1 1/2 times bw.

Has anyone on here done this? I would love to hear experiences, and here how to continue my training for it. I am a trainer, CSCC, and have been an athlete all my life, and a die hard CFer for a year. Love to hear some experiences though.

Thanks for the help.

bw 170

subbed 3/3 for each muscle up
hspu assisted

10 rounds

+ 22 lb weight vest

Outstanding cert this past weekend at CF Charlotte. Coach, trainers and the CF Charlotte staff did an amazing job as well as all attendees.

If you haven't been to one yet get to a cert. I don't believe you'll regret it.

My great thanks to all for the great weekend.

Outstanding cert this past weekend at CF Charlotte. Coach, trainers and the CF Charlotte staff did an amazing job as well as all attendees.

If you haven't been to one yet get to a cert. I don't believe you'll regret it.

My great thanks to all for the great weekend.

J roCk:

Glad you got your info. I was just wondering where you were. Hope all is well.

Age=28
BW=185

WU: Mobility Drills, CFWU x 1

6 Pullups
6 Dips
4 HSPU's
15 DB Swings (45 lbs)

10 Rounds. Full ROM across.

http://www.stevesclub.org

bingo

In Virginia Beach. lol. Training hard, playing hard, loving softly, preping garage gym, full book of clients, taking rest from all the typing I once did on here!

Hope all is well.

MAWL

AW - (Subs = 8 asst. PU, 8 Box dips, 8 decline push-ups, 16x8KG KB swings each arm)
5 rounds + 6th through push-ups

ML - (Subs = 4 ring pull-ups/ 4 ring dips, 1.5 Pood KB swing)
6 rounds even - HSPUs killed my time

As Rx'd: 11 Rounds + 2MU + 2HSPU (PR)

Last time was 12 rounds with 1.5 pood and last 4 rounds with knees on box for HSPUs.

Wow, this was my first time with the 2 pood. It winded me so much more than the 1.5 did last time! The HSPU's were down to doubles in the second round and singles thereafter. I would probably squeeze in 4-5 more rounds if my HSPUs weren't so broken!

This still blows my mind that Muscle Ups are the easy part of a workout!

One of my favorite WODs. Go out there and get some everyone!!

Hey J-Rock,
yesterday I carried a 60# d-ball 1 mile up the steepest hill in the Bay Area (Marin, in Berkeley) and then 1 mile straight down. I switched the Ball from shoulder to shoulder.

I focus on form, keeping my knees happy with strong legs, keeping my back happy with a strong stomach. I also try and relax any muscles that are tense that are NOT needed. My shoulders want to tense up and flex... BUT I don't allow this unnecessary energy expenditure to occur.

NEVER put the weight down. At the top of the hill! I set the d-ball down cause I was crazy fatigued. I rested for 10 minutes. BUT if I would have put the ball down going up or going down... it would have been devastating. Once you set the weight down, it seems impossible to pick up again. You loose all the tension in the body and turn into gumby. I did not time myself but the person accompanying me said I was 15 up and 11 down.

The ball was about $200 including shipping from d-ball (check link on CF main page) Hope this helps :)

BTW- doing d-ball smashes with a 60# ball is FUN.

7 rounds

subbed ring pull-ups and ring dips for the muscle ups. I started with supping 3 of each for 1 muscle up, but couldn't keep that pace. By the end I was doing 1 for 1 negatives. I also did the first set of handstand pushups but then subbed 65lb overhead presses. The heaviest kettlebell they have here is 24Kg. Still kicked my butt!

Eva, you are amazing!
I miss you!

Tony nice video.

F/26/115

Scaled to 44lb KB and 4pull+4ring dips/MU:

8 rounds at the buzzer.

This WOD sucked for me today. My hands are really sore from yesterday so gripping the bar was agony. I tried to wear gloves for the middle of the workout, but it killed my grip strength so I threw them against the wall and dealt with the pain. Frustrating 'cause it slowed me down a bit. I liked this WOD though! Yay!

Subed 70lb dumbell

14 comlete rounds

Yeah, Eva! That was an awesome effort.

9 rounds + 2 mu, Rx'd

Best,

Jon

F/29/150

Scaled to 45lb KB, 4 pull, 4 dip, 4 push ups
8.75 rounds (just missed the extra swings)

Eva, you are my hero!!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 8 pullups & 8 dips
4 Handstand Push-ups SUB hooked toes on Smith machine bar
8 2-Pood Kettlebell swings SUB 70 pound dumbbell

11 + 3 pull-ups
---------------------------------------------------
Compare to 080212

10 + 8 pullups

18 Rounds - Sub dips for Muscle ups

CONGRATULATIONS TO CAROLINA CROSSFIT ON THEIR NEW FACILITY.IT IS AWESOME !!!!!
OLD UNCLE DAN

24/f/5'6"/145

subbed 8 pull-ups/8 assisted dips per muscle up. HSPUs were to a ~4" target. 1.5 pood KB swings.

4 rounds

Did the "Spartan 300 Workout" two days ago... just for kicks... modified as I am NOT a Spartan ;)

25 Pull-ups
50 Dead lifts (135 lb)
50 Push-ups
50 Box-jumps
50 Floor wipers without bar overhead
50 Clean and Press
50 (Jumping) Pull-ups. Couldn't find bar high enough to kipp from

34:39 Thanks coach!

WOD is MY name... on St. Pat's no less! Luck'a the Irish!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 400 meters
4 Handstand Push-ups SUB Push-ups
8 2-Pood Kettlebell swings SUB 8 KG Kettlebell swings

3 rounds + 300 meters

41yo/f/155#
lisaq wu x1
Nate 8 rounds + 3 pullup, 3jump ring dip, 2 pullup
BW pullups for entire workout 1st for me***
subbed 3 Pullup 3 ring dip x2 for muscle ups
HSPU against wall, shallow, almost to 90degree elbows
1.1pood (40#) kettle bell

I am three weeks into healing from a back injury and looking to getting back active.

Last week, I started doing intervals on the bike and supersetting the interval with air squats and lunges and feel fine. Also started doing some band work to get the muscles moving again.

Any ideas on other exercises I could begin doing? that won't strees the back too much?

Wow. Eva is a beast.

"N8"

One more than last time.

N8 + 1 = Nine...

..and even 6 dips/6pullups on the next one.

M/51/175

MUx2(assisted)
HSPUx4
KB/28g SWINGSx8(28kg-my biggest)

13 1/3

M/45/160lbs

6 Rounds completed (treadmill 1.0 incl)

Pullups = 14 / 10 / 8 / 8 / 8 / 8 (all dead hang)

DAMN YOU MUSCLE UPS!!!!!!!!!!
Had to sub 6 pull ups and 6 dips as I do not have rings and can only do one muscleup on a bar every other day, but I'm in love with 2 pood swings.

7 rounds and 2 pull ups

have to make up nicole tonight?

Is rowing a suitable sub for running on Nicole or is it a dramatically different workout?

BW 172

as rx'd

15 rounds + 2 MU

male, 175 lbs, 5 ft 10, 21 yrs old

sub - 4 chin ups/dips for each muscle up
handstand push ups weren't all the way down at end

8 rounds, 8 chin ups, 8 dips

I wish I had rings, would have done many more sets

6 pull ups
6 ring dips
4 HSPU
8 1.5 pood Kettlebell swings

8 rounds + 6 pull ups.
HSPU continue to be difficult. Head touched one each one.

M/25/210/6'4"

7 rounds(right at 19:59);
subbed 8 pull-ups/3 ring dips for MU's, the rest as rx'd (forehead to ground HSPU, 2 pood KB)

I dont have a KB so I used a 65lbs. DB
13 rounds
Nate your an evil evil man

40yrs
188

13 rounds+1 muscleup as Rx'd

bw: 182

Subbed 70# db.

7rds + 2 + 4

Comment #99 - Posted by: TempleOwl M/74'/185/19

FWIW - I wouldn't hesitate to sub rowing for any running element of a WOD. It makes for a different workout, but different isn't bad, just another element in the randomization within crossfit.

The only drawback I could see is it makes comparisons over time more difficult - but, if you use the rower every time you do Nicole, that won't be an issue.

Paul

Modified Nate

6 jumping pu's/6 chair dips
4 supported HSPU
8 1/2 pd kb swings

10 rounds in 15 min

29/f/5'9/135

36/m/230#/5'11"
Nate:
Sub'd pu/dips X3 for muscle up.
7 rounds.

20/m/5'10/182
Sub'd 4 chins, 4 dips per MU
70 lb db swing

7 rounds

Just a side note...
I bounce back and forth between bodybuilding and crossfit. (Yea, I know.) Now on week #2 of crossfit...Training is fun again. I can do "ab work" all day and not be as sore as after a WOD.

M/22/6'1"/185

Nate as RX'd
15 rounds + 2MU's, 4 HSPU's and 6 KB Swings, so close to an even 16 rounder. Next time, if I can ever feel my arms again.

On the bright side, today is St. Patty's Day. And more importantly, tomorrow St. Patty's Recovery Day coincides with a rest day. It's as if coach planned it.

ouch....
12 rds (+2 from last time)
subbed 4pu/4d per MU
96 pu
96 dips
48 HSPU
96 70# KBS

a WOD full of substitutions!

m/19/155

for 2 muscle ups i subbed 8 chins, 8 dips

for 4 handstand pushups I subbed 10, 36 inch plyobox pushups

for 2 pood kb swings i did 65 lbs dumbell swing, then 55 lbs after the 3rd round

did 6 rounds

11 rounds w/ 14 seconds left

subbed 10 swing with 1.5 pood KB

improved by 1/3 round

M/35/6'2"/230

Sub'd 3/3 pu/dips for each MU
feet on the wall during hspu

9 rounds

2 more than last attempt

23M/5'9/145
Subbed 10 bar dips, 10 pushups with 25lbs pack, 5 dead hang pullups with 25lbs pack.
6 rounds + 10 dips and 4 pushups. Finished round without pack.

What a great way to start the day...Eva T, you rock grrl

J Rock
You may be talking about the Rutman mile. It is with a bodyweight sandbag. If you check his blog the "Fitness Conduit" it is the post from yesterday.

Best,
Barney

Now that is truly inspiring. Eva, you are an incredible athlete.

Comment #15 - Posted by: Mike at March 16, 2008

Mike, always check the FAQs: http://www.crossfit.com/cf-info/faq.html#Substitutions7

Also, here's a link to an awesome vid of Nicole demonstrating the HSPU progression:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Welcome aboard. Paul

I came close to throwing up today...it was awesome.

M/19/188/5'6"
Not as Rx'd (Jumping muscle-ups and very crappy handstand pushups)
6 rounds + 2 jumping muscle-ups

HSPU were awful.

f/39/137/5'0"

subbed 3reverse pu/3dips for muscle-ups
subbed feet on workbench for hspu
subbed 25lb dumbbell for kettlebell

5 rounds - I'm spent!

11 rnds as rx'd
the 70lb kbell rocks!

CFWU-minus pu's
Shoulder, neck, sore. Made up a wo.

2 minutes sprinting on staionary bike
4 HSPU (knees up on work bench)
8 db swings 20lb
5 rounds in 20 minutes. Did one extra round on the bike.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/24/205/5'11"

Subbed MU with 3 Pull-ups and 3 Dips as per 1 MU
The rest as Rx'd

13 Rounds

RLTW

M/24/205/5'11"

Subbed MU with 3 Pull-ups and 3 Dips as per 1 MU
The rest as Rx'd

13 Rounds

RLTW

28yom/6'4"/215#

This is the one that I did right before I blew my shoulder out a month ago, so I approached it with much scaling and trepidation.

5 pullups, 10 pushups, 10 35# swings, 11 minutes. 6 rounds. I capped it at 11 minutes because the shoulder started acting up around there.

Eva is my hero...

Subbed 3 Bar Muscle Up's for 2 Muscle Up's

16 rounds

Everything is close together in my gym so my rounds were more efficient than my last nate (12 ROUNDS) Plus for me, the bar muscleups are easier. I always jump the first one to start my momentum, so I did 3 counts.

29M/5'9"/160#

Done at Crossfit ATM

(2 40# dumbell for 2 pood kb)
11 rd.s + 2 swings

4 pullups+4 dips
4 hspu
8 30lb dumbell swings
8 ab wheels

rounds completed:8

Picked up the flu, can't work-out....ugh....

Love day 3 WOD. Always a burner. Moving up in the harder category with the new rings. Still cannot do a MU, but getting there.

6 pullups
6 ring dips
4 HSPU
8 70# db swings

Beck: 10rds + 6PU/6dips
Smith: 9rds + 6PU/6dips

Bly: 9 rds of ...
6 pullups (assist 19#)
6 dips
4 HSPU with legs on bar
8 45# db swings

I love CF. Shoulders fell off, but they are easily snapped back on. Next...

SWEET

13 rds + 2 MU - mu with arms fully extended at the bottom but no turning the hands out.
post-amrap DU in 3 mins-127

Can anyone tell me the name of the first song in the video and who the artist is? Thanks.

Had the wonderful opportunity of spending my Sunday at SFCF with Brian and Melissa MacKenzie at a Pose running seminar. Thanks guys it was awesome.

At lunch the coaches and I did "Nicole" very fitting I got to work on my running within the WOD. It's amazing how you forget all you learned when you are tired.

7 rounds
15
13
12
10
12
10
10
Total=82

"Nate"

8 rounds + 6 dips

-Subbed 6 Ring dips first time with no use of legs...brutal and 6 pullups for my Muscle ups

-Did full HSPU...depth is not what it should be but it's better than it was.

-Used a 50# Dumbell for KB swings. Could have done more but don't have that much weight in my place.

8 pu/8 ring dips=2 mu
20 kg kettle bell
6 rounds

40m/187#/5'7"

CFWU x2
as Rx'd

2 Bar MU
4 HSPU
8 70# Dumbell

9 rounds total.
Had to wait for the pull-up station so that slowed us up a bit. Great workout, though!
Asthma Boy out.

CFWUx2 -PU +PushUps +400m Run

Tried bar muscle-ups for first 2 rounds but couldn't quite make the transition without help so switched to 6PUs and 6 dips for remaining rounds.
Completed 9 rounds +6PU & 6Dips
The Eva video helped me with the 2 pood KB swings...popping the hips through definately changes the movement and the pace.
Great Workout!
Thanks Coach!

13 rds as rx'd. Thanks to CF VB for the workout.

Cheers Barney, and everyone else, for your help. It is infact the Rutman mile that I saught after.

Just did 1000m with 165lbs (barbell plus weights) on my shoulders. Did not set it down, and only stopped once for a moment, and decided better of it and just wanted to finish. Holy flippin traps! Wow! Felt like Lou Farrigno when I set (dropped) the weight (into the grass cause I am sans bumper plates) down. Good stuff! This is going to be added into my day cycle of 3 on 1 off for the next month. I would like to be able to complete The Rutman Mile within a month. 33 m 191 6'1".

Should be fun. Always is, even when it's not. LOL!

J

8 rounds plus 2 MU's.

Subbed jumping MU's and 45lb KB swings.

I dont have the coordination to do MU so instead I did 8 PU and 8 dips to make up for it other wise as Rx'd for 9 rounds almost saw pukie after 7 but kept it down pretty nicely.

I had the privelege of attending the Level 1 Cert in Charlotte this weekend. I want to thank Coach A. and his wife Deena for their awesome hospitality and very encouraging attitudes as our host at CrossFit Charlotte. If you are in the Charlotte area and not using that resource you are really missing out.
To Coach Glassman and the entire training crew, you guys are incredible at what you do. Thank you to especially Dave C., Pat, Mike G., Dan Mc, Jenni, Justin, Ben and the others,for your teaching, examples, and commitment to helping avg. guys like me learn to pursue a higher level of fitness and performance. To obtain hands on instruction from the best fitness minds in the world was phenomenal. If you are new to Crossfit, you cannot appreciate the quality, character, and level of fitness these trainers bring to these courses until you attend. To spend a weekend with these folks was priceless, not to mention the quality of the other attendees. From elite military, fire fighters, law enforcement, I can honestly say I was in the company of our true American heros this weekend. As a crosffitter outside of these arenas, I am truly humbled by your character, commitments, and sacrifice for our country, here and abroad. To meet men and women like our fallen hero today, CPO Nate, was truly an honor. I have been following CF for almost a year, and realize that this is not just a fitness protocol, its a community of believers in a way of life. My only reget is that I was not introduced to this earlier in life. To the family of CPO Nate Hardy, may God give you comfort and ease your pain, your loss is Americas!!

5 rounds. My first WOD involving muscle-ups as RX'd. Yet another milestone, courtesy of Crossfit.

Eva... wow. Unbelievable performance.

8 rounds + 6 pullups
substituted 6 pullups & dips for muscle ups

M:31:6'3":285lbs

Nate: 11rounds with 4 pull ups

6 pullups & 6 dips = 2 muscleups

32.5kg dumbell = 2pood kettlebell

Good workout, did a 5K after in 35'59"! My running needs a lot of work?

Subbed 2 ring dips w/ hold at top and 6 pull ups for 2 muscle ups
HSPU to 3 or 4" cushion
1 pood kettlebal swings

14 rounds (+ 4 from last time!)

Hey Tony - Nice Video!!!

This is off topic, but in the current and upcoming crossfit journal you are currently doing a tutorial on video making....but what platform are you using to edit the video's??

Apple Mac/Final Cut Express 4
PC/Adobe Premiere Elements

I will stay tuned for the next installment of the CFJ, but I am just curious on the equipment/tools/software you are using.

TD

I started off with some active stretches and then I practiced snatches for a bit at 45 lbs and 65lbs to work on form.

For the WOD I substituted 2 pull-ups and 2 dips for the 2 muscle-ups. I know this should be more, but I was also scaling it with this substitution. I did elevated push-ups with my feet up on a bench and my hips in the air in place of the handstand push-ups. For the kettlebell swings I used a 70lb dumbbell.

I completed 9 rounds in 19:38.

I finished up with 3 sets of 10 reps of knees to elbows and some static stretching.

Subbed 60lb Db and 3/1 for MU

9 rds

24/m/195
7 rounds + 1 MU as rx'd...MU's major limiting factor for me.

Awesomely inspiring video and WOD. Eva T, what a woman! WOW!

2 questions: 1) Is there a video where Eva T teaches her version of kipping HSPU's? Robbie referred to her teaching it to him a few weeks ago in one of the WOD videos.

2) What's the best way to search for videos on here? If you type in a subject on the search feature on the message board, you often get all kinds of hits that are people's posts, not videos.

THANKS! I hope to give Nate my best shot later today. Gotta get work done first!

6 rounds as rxd. thought I would do better. oh well

10 rds
subbed 3dip/3pus for muscle ups, used smithmachine with HSPU, and 55lb kb swings

First time with Nate
Subbed 4 dips/4pull-ups for MU
4 HSPU
8 60lbs dumbbell swings, I am going to up it 65lb

10 rounds + 4 dips/4 pullups, 2 HSUP

32/m/210/6'5

subbed 4 pull-ups/4 dips per MU

9 rounds + 4 pull-ups

2 rounds better than last time when I was coming back from flu.

18 yom
161 lbs 6'0

8 Rounds + 6 Pull/6 Dip

Subbed 3 Pullups + 3 Dips per MU
Subbed 70lb DB for 2 Pood

Really thought I'd do better than this. I've had a hard time focusing during workouts over the past couple weeks and my numbers are really starting to suffer. I'll do better next time.

Nate, you're a hero and I'm gonna give my best to honor your memory. As always, RIP brother.

M/27/5'10"/170

as RX'd except:
jumping muscle ups
75 lb dumbell for kettlebell swings

8 rounds in 20:37

"Nate"

AMRAP 20 mins

2 muscle-ups (subbed 5 pull-ups/5 ring-dips per mu)
4 HSPU (head to floor)
8 kb swings, 32kg (overhead)

Got 8 rounds less HSPU

Shuffled swings and HSPU in last round as I would have wasted most of my last minute staring at the floor. Got a little ambitious in the beginning and started doing HSPU on 25lb bumpers. That lasted 2 rounds ...

Tough!

Cheers, kempie

m/20/178lbs.

15 rounds

as rx'd but with 75lbs. dumbbell swings

I was surprised to see this result.. considering i was off 10 days for spring break, fortunately i came back strong.

27/m/5'10"/152

8 rounds (scaled)

6 kipping pull-ups
6 dips
4 HSPUs (head to 2 stacked 45-lb bumper plates)
8 40 lb dumbbell swings

About the same as last time but better form all around. Need to work on my swings. Eva is right. That is where you really get zapped, and I didn't even use the full weight! Humbled as usual.

Bwt: 135

As Rx'd: + 20 lb. vest

13 Rounds + 2 MU's

eva is amazing

LTT: As Rx'ed
10 rounds flat, had to retape in the middle, and fix the rings, so I think I could do one more, with a goal of 12 next time.
AStreet: 1.5 pood, 3 Pull Ups/3 Ring Dips sub
9 Rounds + 3/3 +2 HSPU

Great video! Loved the interview at the end, and the triple frame was great editing. I also really liked the first song.

Happy Saint Paddy's

Speal that is awesome!!!!! Working it with a 20lb vest!
I think we will have to have a Speal vs. Kelly Moore Face Off!!!

BW:179

For my warmup, I played around with my substitutes for the prescribed exercises to see how I should go about the workout (having never done it before). It ended up being a decent workout in itself, lasting 20 minutes. I decided I would do 3 pullups (using a T-bar hooked over the regular pullup to mimic the start of a muscle-up) and 3 dips per muscle up, self-assisted handstand pushups with my feet hooked on a squat bar for handstand pushups (which I can barely do at all), and 60lb dumbbell swings (in lieu of a kettlebell). So...

6 T-bar pullups
6 dips
4 self-assisted handstand pushups
8 60-lb dumbbell swings

I managed 7 rounds.

Male 46years 6'4"/238lbs...8 complete rounds
modified muscle ups..with slight jump....
modified HSPU's feet suspended with barbell at 6'2" mark
kettlebells as rx'd

10 rounds

45/M/6/180

ROUNDS AS RX'D: 14 + 2 MUSCLE-UPS

DID SURPRISINGLY WELL. STILL NOT 100% OVER COLD BUT GOOD ENOUGH. LATTER THE MUSCLE-UPS WERE DONE ONE AT A TIME BUT ALL ELSE WERE DONE IN STRAIGHT UNBROKEN SETS. I'V BEEN PRACTICING HEAVY 2 POOD KETTLE BELL SWINGS LATELY AND IT PAID OFF.

I USED TO GO FACE DOWN ON DRIVEWAY IN A DROOL PUDDLE AFTER WODS. NOW I GO JUST FACE DOWN.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/25/245/6'4''

6pu+6dips= MU
6 L-shaped "on box" hspu= hspu
8 times 70lbs dumbell = kettlebell

8 Rounds (minus last kettlebell round)

-MSP

subbed 4 pull ups/4 dips per muscle up and 70lb. DB for KB.

9 full rounds plus 8 pull ups and 4 HSPU.

The swings kill me. Overall I love this workout.

The video: check out the production value!!

28/m/189

8 rounds + 2 PUs

subbed 3 PUs and 3 ring dips for each MU

6 pullups
6 dips
4 hand stand pushups
8 55lb snatches with each hand

9x in 20 min

25/M/192#

I have been working out at Ranier Crossfit for the past 3 months and they have made my fitness level go through the roof. I wasn't able to make it in there today so I decided to give this one a try on my own.

"Nate"
as rx'd (70# DB swings)
14 (full) rounds + 2 MUs + 4 HSPU + 6 DB swings
wish I could have gotten the last 2 DB swing done in under the 20 min time limit so I could bump up to 15 rounds... i guess next time

SPEAL AND KELLY MOORE AND SUPPER HEROES!

20 POUND VEST. CRAZY MAN. STRONG WORK!

ROBERT S.
TUCSON, AZ.

17 rounds 3 p/u

subbed 3/3 p/u and dips for 1 m/u (no rings)
80lb D/B for 2 pood K/B

31/M/6'0/190

Practice: OHS, Cleans

Train: "Nate" - 8 rounds as Rx'd (75# DB).

A great way to start back up after 9 days of rest. Felt stronger but seemed to get winded quicker. Finally worked through my muscleup problem and all swings unbroken (much better than last time).

Complete as many rounds in twenty minutes as you can of:

8 Pullups/Dips
4 Handstand Push-ups
8 70 lb DB swings

9 rounds + 8 pullups/dips

1 round better than last time. The exercises themselves felt easier this time around since I'm getting used to 70 lb DB swings, but this workout exhausts me quickly. I moved really slow between exercises those last 2 or 3 rounds.

Happy St. Patrick's Day to all! I'm looking forward to getting drunk off of Guinness, and half and half's later!

Eva you are the best. I don't think I can do one of any of those!

Classy workout, classy lady, classy music, classy production....nice job all. Now I just need to be able to do more than one MU a month. Now for some green milk.

6 pullups instead of muscle ups...no dip bar available

subbed 50 lb db for KB swings

feet on squat bar at shoulder height for HSPU

10 rds

9 rounds up one from last time 4/4 pu/dip for muscleup, 70lb db swings.

5k, very hilly, off road with obstacles
26:10

5 clean 135, 20w 2 minutes, repeat

5 push presses 155, 2 minute steps ups 20", repeat

8 front squats, 155, jump rope 2 minutes, repeat 4X

2 sets of 21 front squats at 95.

10 rounds, with a couple of subs.

Subbed pull-ups/dips at 4:1 ratio for muscle-ups

Kicked feet up on squat rack for HSPU, but did 8 per round

Swings, as rx'd

M/38yoa/158lbs.
CFWU X 3 X 15
WOD: 9 complete rounds
Muscle ups - sub'd 8 pu/8 ring dips
HSPU - used push up bars for extension
KB swings - sub'd 75 lb. db

Cool down: stiff leg deadlifts, 5 sets to 225

27/m/5'9/160

8 rounds of...

4 pull up/dips
4 push ups with feet 4 feet off ground
Swings w/ 50lb db

Ouch.

CFWU x 2 (-p/u and dips)

subbed 3 pu + 3 dips

3 rounds in 7 min. followed by my good friend Mr Pukenheimer. It has been rough getting back into a rhythm with this stuff.

Well, All I can say is "IF CrossFit was easy, everyone would do it."
This WOD Destroyed me.
As rx'd
Subbed...
3 Pull-ups and 3 dips for Muscle ups.
70 lbs dumbell for kettlebell swings.
13.5 rounds.
Knocked me on my ass!
Can wait to do it again.

subbed 3 ring pull-ups and 3 ring dips as i can't do MU's. and don't have a kettlebe set yet so used
50# DB for swings. also am light years away from a handstand so i did the HSPU variation wiht my feet up on a high platform and bent at waist was still a good shoulder workout!

8.5 rds
time ran out as i finished on the rings but completed the rest of the 9th round anyway jsut to do it.

good workout but i still need to breeak through my intensity bubble, feel like im going hard but nto balls to the wall yet, so i need to pick it up a notch!!

will be re-doing my 5k tomorrow on my rest day, should be fun!

M/38/77"/215

4 jumping muscle ups, rings just above head high
4 hspu, band assist or feet on tire
8 d/b swing, 70lb

10 rounds

Been doing KB circuits the last two weeks or so solid with Mike Krivka from CrossfitKoncepts in MD. Couldnt pass on Nate though (and its kettlebell-ish) As Rx'd got 10 rounds 2 MU's and 3 HSPU's before time ran out. 1.5 rounds better than last month. Not too bad. The KB work I have been doing really cleaned up the form on the swings with the 70# er and made em the easiest part of the workout by far. Great job by everyone today!

38/m/185

sub 6/6 pu's/dips for mu's

10 complete rounds

28/M/160
sub'd: 6 pullups/6 dips; 55lb db swing

6 rounds plus muscle-up sub and 3 hspu.

19/m/155

scaled:

muscle ups with 4/4 pull-ups & dips

8 raised leg push-ups

8 40# dumbbell swings

9 rounds

10 rounds plus 4 pull up's
1 more round than last time
sub'd
6 pull ups/6 jumping ring dips
hspu to 2 sitfits
1.5 pood kb

M/45/6'/170/7500'

Substitutions;

4 ring dips, 4 pullups per MU
Band assisted HSPU
1.5 pood kettlebell

9 rounds 19:40

Really bummed today.
Pulled my quad doing snatches yesterday.
Missing the pain from "Nate" big time.

46 - 6' - 215#

CFWU x 3 (Heavily modified)

As RX'd:

12 rounds complete

After completing the WOD it makes me appreciate Eva T. all that much more!

Rest easy "NATE"

4 PU 4 DIPS per MU
45 kilo push press per HSPU
26 kilo dumble kettlebel

8 rounds, 30 sec left

35/f/160

9 rounds

2(3pu/3dips)#110 gravitron
4 handstand pushups (knees on bench)
8 db swings #27.5

21/m/5'8"/135

"Nate"
20:00, 9 rounds:

2 Jumping Muscle Ups (rings eye-height)
4 Kicking HSPU
8 1.5 pood KB Swings

You crossfitters are an interesting bunch. Since Ive been in Chicago Ive been too much of a pussy to go workout outside. (I moved from Nevada) Lookin to get back into it for the summer body and fitness.

35M/5'11"/200

Nicole

20min
400m run
max pullups sub'd 50 back extensions (no pullup bar)

6 rounds

That was some good suck!

40/m/160
subbed 3 ea pu and dips for mu's
subbed 10 50# kb swings for 75#
11 rnds with a set of pu's and dips

31/m/190

10 rounds

3:1 pull/dip sub for MU--rings at work.

35m/5'9/155
Nate:
9 rds + 1.5 MU

Kicked my butt last time. Ditto this time. All MU's this time though. Last time, got two rounds then subbed pullups and dips.
Love the burn.
Level I cert in Rainier this weekend!

What a way to kick off the week following this weekend's certification!

Sigh...I was doing so well, up until I got this killer death virus. Since Saturday I've been able to keep down an Orange. I look at food and I dry heave...but mark my words, once I'm not so weak as to drop kettlebells on my forehead I'll be back at it.

Lost 8lbs in 4 days...But I'm gaining a ton of definition in my ribs and skeleton body.

16/m/160/6'3"

didnt have riings, so 8 dips and 8 pull-ups = 2 muscle up

couldnt do handstand push-ups so i did 8 normal push-ups

9 rounds

"The things you own end up owning you."
~Tyler Durdan~

29yo/M/6'4"/201#
Worked out at my Globo.
5 Strict Pull Ups
4 Strict Press @ 135#
8 DB Swings @ 70#
7 rounds...BOOOOOOOOOOO!

34/M/168#

10 rounds

Subbed 4 pull ups (strict form) & 4 dips for 2 muscle ups.

32/m/215
9 rounds... I cant do mucle ups yet so I subbed 4 pu's and 4 dips. Now that I have rings and have been attempting muscle ups I see how critical controled full ROM for each are needed.

eva you rock. Savannah and I just watched your demo and my 23 month old (Savannah) would not take her eyes off the screen and got excited when she saw the rings. She frequents the gym here in @ Crossfit Central, next generation baby!
keep rock'en it!

12 2/3 rounds
Jumping MU (Rings @ 6')
1.5 Pood Kettlebell

36 yom
bwt 154

28/m/5'10"/~169

first post didnt make it.

sub
3/3 (pullup/dip) = 1 muscle-up
55-lb. db swing

7 rounds + 3x pullup

decent day. first hspu as rx'd. still crunching in shoulder. need to alternate grip next time on swing to ease L elbow stress. tight back but no acute pain.

7 rounds

The girl gained weight(3#). HAHAHAHAHAHA!!!!

24f5'6"113#

10 rounds + 8pu + 8dips + 4HSPU

(60# assisted dips & PUs; HSPU from bench; increased KB swing to 35# from 20#)

34m5'10"202#

13 rounds + 8pu + 8dips + 4HSPU

Did the pilgrimmage to Muscat globo gym, ripped for 1st time in crossfit (trivial, blood blisters from yesterday's square bar), 75# DB sucks. Bar dips & more kippable bar make a big diff... an extra 4 rounds.

I've been training for over twenty years and I'm 3 weeks new to CF. I don't have the flexibility to do the snatch and OH squats. Any recommendations? Thanks.

M/34/190/69"

12 rounds

No rings - freaked everyone out with the muscle ups on the power rack - angled pull up handles.

For some reason 4 HSPU were harder than usual

~ Crossfit Germany ~ Anyone interested??

29/M/180

50% cycle. Therefore:

20 min. AMRAP 1 MU, 2 HSPU, 4 70# db swing: 20 rounds

42yo/184#

All muscle-ups with palms turned out in bottom. All HSPU on parallettes ear depth

14 rds + 1 muscle-up

I was trying for 5 rds at just under seven minutes three times. Worked out like this:
1-5 @ 14:55
6-10 @ 6:28

The KB's were taxing, but the real killer was the HSPU on the parallettes. I had to break the last four rounds up in 2's. I'll get it next time!

25/M/190

13 rounds.

No rings so I used pull-ups and dips. Great work out, smoked my shoulders amongst other things.

I leave tomorrow for business in Pensacola, FL. Does anyone know if there is a Crossfit Aff. there? I haven't seen anything online.

-Thanks

22/F/170

20 minutes:

8 pull-ups (90 lbs assist)
8 dips (90 lbs assist)
8 shoulder press (75 lbs for first two, then down to 50 lbs)
8 kettlebell swings (35 lbs dumbell)

5 rounds total

M 35 184
NATE as Rx'ed
13 rounds

first time I have done MU's in a WOD

22/m/5'8/190

I just started doing crossfit WODs 3 weeks ago, and not one has disappointed me, first time posting though.

I have no rings so I did 8 pulls ups + 8 dips for the 2 MU, and no kettlebell so a 70 lb. dumbbell, everything else as RX'ed

8 rounds + 8 pull ups

28/m/5'10"/~169

posted over on 080212. third posts a charm.

sub
3/3 (pullup/dip) = 1 muscle-up
55-lb. db swing

7 rounds + 3x pullup

decent day. first hspu as rx'd. still crunching in shoulder. need to alternate grip next time on swing to ease L elbow stress. tight back but no acute pain.

Row Greg A warmup

asrx'd 12 rounds same as last time

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

185#/M/33
17 Rounds Rx
last Nate... 15 rounds

That bell is half of Eva, and she killed it! If I had to swing at 1/2 my BW I could not get 9.5 rounds to save my life. EVA T RULES!!!

8 pull-ups and 8 dips sub
70# db for swings
7 rounds

Snatch rep 1: 60-65-65-65F-65-70-70-75

These felt great, form felt great, and one of the guys on the floor came over to compliment on them. Felt all great after this- yay!

Then did some FS after.
Erin

Fantastic workout. Nearly killed me...and got me a few strange stares.
Nice job Eva.

don't have rings for the muscle ups, nor am i able to do hspu's yet, so i decided to do an
eva t instead. This was before i even watched the great vid of her doing nate. she's kick ass, and i love her workout too. I did it an hour ago, and i'm still shaking

Eva T as rx'd-46:54(about a 10 minute improvement over my time from a month ago, and then i did a set of the pu's on a gravitron machine.)

M/25/6'2/205

m/34/70/190

not as rxed
13 rounds
subbed 95# push press x 8 reps for hspu
due to left shoulder pain

34/M/170

Sub'd 11 Reps/Rds 55lb KB

12 Rounds, plus 1 MU

Nicole

7X400 meter run
60 pull-ups

I'm glad to see that we have hero video...

41yom, 5 9, 171#

subbed MU (8 pu, 8 dips)
HSPU is 4inches from floor
KB - 1.5pd

other than that, I did it as rx'd!

5 rounds.

M/23/190

Sub'd 2 ring pull ups and 2 ring dips for muscle ups

13 Rounds plus pu's, dips, and hspu, didn't make it to another kettlebell.

13 rounds, kipping bar MUs, otherwise as RXed.

Those swings were killer! I really wasn't expecting those to kick my butt so hard.

Thanks for responding to my question Paul. It was different,but I liked it. Pull ups after rowing is interesting especially after I Nate this morning.

"Rowing" Nicole

6 rounds + 41 pullups

I can't kip at the school gym and it's maddening plus I had to wait on the first round for a large football player to do 20 pull ups from halfway down to his nose, no wonder why Temple football sucks. It looks like I am going to suck it up and take the train down to crossfit philly. I've been wanting to do it this whole semester but haven't found the time.

23/m/168

No Rings, so I subbed 8 pull-ups and 8 dips for the two muscle-ups.

13 rds (two less than last time)

21 yom 180lbs
2 ring dips
8 pull ups
4 HSPU
8 swings @ 70#

11 rds + 4 hspu

42/170

First time with Nate

Subbed 70 lb. db for kettlebells, rest as rx'd:

Completed 10 rounds in 20:39

Someone posted earlier that the easiest part of the workout were the muscleups, I would agree.

6 Dips, 6 Kipping Pullups
4 Jack-knife Pushups
8 70 lbs Dumbbell Swings

6 Rounds + 6 Dips and 1 Pullup

Made up Nicole today and will make up the snatches tomorrow. I'll have to wait until Wednesday for Nate. It's tough having to give up WODs on the weekends but I'm trying to make it work on the 5 on and 2 off schedule.

Nicole
5,3,3,2,5
18 total
Sounds lame but I am really proud of this! I had a choice of using a Gravitron or just the bar. I took the bar. I'd link two kips then my hands would slip off that horrible bar. But for the first time, it was all me!

My friend used the machine with #50 of assist and her total was 91! No comment.

I was once told(by a guy a the gym) that if a woman could not do a pull up by the time she was 9 she'd never be able to do one.
My first pull up was 2 months before my 40th birthday.
I LOVE CROSSFIT!

23/m/185

9.5 rounds
Got 2 MUs and 2 HSPUs of last round
Started doing HSPU negatives for part of last 2-3 sets.
Jumping too much on some of the MUs, but trying not to too much.
Subbed 70# DB for 2 pd KB.

23/m/185

6 rnds + MUs & HSPUs

sub jumping MUs, HSPU negatives, & 70# DB

-3.5 rnds due to the MUs. They just killed me this time since I tried to jump less. It didn't work at all.

11 rounds as rx'd

Still tired from Erik Paulson seminar yesterday; good stuff though

33/F/115#

13 rounds
Sub'd 3 assisted (gravitron) PUs/3 dips for MUs
Modified HSPU
20# DB

33/F/115#

13 rounds
Sub'd 3 assisted (gravitron) PUs/3 dips for MUs
Modified HSPU
20# DB

m/31/6-0/192

sub 4PU and 4DIPS =1 MU

8 rnds + 4PU and 4DIPS (or 1 MU)

The swings were the worse part!

Supposed to do Nicole today, but it's pouring rain in Vancouver, and every piece of cardio equipment was in use...

3dips+3PU
4 assisted HSPU
8 kettledwings with 60# dumbbell

10 rounds in 17:30 Probibly could've gotten an 11th if I didn't have such a strong urge to vomit...

Looking forward to my date with Nicole tomorrow ;)

27/f/137
8 rounds as rx'd but scaled to 60lb kettlebell. HSPUs made my head feel like it was going to pop.

Oh yeah, subbed 4 pull-ups and 4 dips for each muscle-up (no rings)

25m/168

6dips/6pu
4 HSPU
8 60 lbs db swings

9 rounds

Re: The Charlotte Cert

I attented the cert at Charlotte this past weekend and just wanted to give a big thankyou to Coach and all the trainers (Dave, Pat, Mike G, Jelli and all the others ). Also big thanks to the Charlotte guys for their hospitality and for letting me flip the BFT!

As for the cert itself, it was amazing fun and I feel even more enthusiastic about Crossfit than I did before. The training was top notch and it was great to meet Crossfitters from all over the USA (plus some Australians).

British Sam from the Black Box NYC

9 Rounds.

Subs:
4 x Ring PUs and 4 x Ring Dips for 2 x MUs
50# DB swings for 2 pood KB swings

Marked improvement over last time.

I am SOOOO close to getting a MU. I had to use a tower and I didn't have the room to try jumping MUs.

The video of Eva doing this WOD has been the most helpful in understanding the false grip. I can see that the hand position is the same at the beginning of the MU as it is at the beginning of the dip and the path of travel of the hands through the transition. Great camera work, very helpful.

Max

36M/5'10"/163#

Sub'd 8 strict PU & 8 dips for 2 MU: 10 rounds.

1 round more than last time.

CFWU without pullups or dips
subbed good mornings for back extensions

7 rounds in 15 mins

blue pullup band
6 pullups/6 dips per round (dips on 20 inch jump box)
pushups with feet on 20 inch jump box
30# dumbbell swing

4 mile training run
30:45
Then
10 Minutes
6 Dips 8 PushUps 10 Kettles
9 Rounds

Jeff in VA John in NY
Jeff 48/70"/190
2xMuscle-ups – subbed 3xPU’s & 3xdips for each MU.
4xHSPU’s – modified with feet supported at chest height
8x2 pood KB swings
Max rounds in 20 minutes - 9 rounds (1 more than last time)

John in NY 48/68"/160
Too much flexor aggravation in Nate, so subbed the following:

Max rounds in 20 min
5 ring dips
10 HSPU w/ feet on 60” high bar
15 Burpees
6 rounds plus 5 RD’s & 10 HSPU @ buzzer.
Shoulders are toast but my elbows are delighted
Last Nate: 9 rounds
Ortho appointment in 2 weeks….hopefully cortisone shots for both elbows that day

***************************************

1988 = NO SKATEBOARDING ALLOWED

2008 = NO CROSSFITTING ALLOWED

***************************************

M/23/5'7/159

6 rds plus 2 muscle ups

sub'd 40lb dumbell swings
Only 3 full muscle ups, others were near misses at the transition that I "helped" myself through with a touch

27/m/183

12 rds +2 MU

didn't have KB at home, subbed two 35lb plates that I held together and swung

I am a 29-year-old male.
I have a mass of 76 kilogrammes.
I am 170 centimetres tall.

This one got scaled back. WAY back.

First of all, I did the 4:1 ratio for the muscle-ups.
I did the handstand push-ups with my feet on a one-metre high box.
I did Russian kettlebell swings with a 70-lb dumbbell.

I managed 7 rounds.

7 rounds (HEAVILY modified)
jumping muscle ups
mix HSPUs with 75% rom, and negatives
KB swings with 1.5 pood (all we have)

M/41/141#

This was much harder than I recalled.
Sub 70# DB for KB

14 rounds. Had a few seconds left but couldn't even reach the rings for another MU

45/182

13 Rounds
plus 2 MU and 2 HSPU

All MU and swings unbroken
HSPU unbroken until the 8th round.

25/m/155

As rx'd

70#DB

10 Rounds

+2 MUs
1 HSPU

subbed muscle ups with pullups and dips
subbed HSPU with OHpress machine with 90
subbed kbell with 50# dbell
6 sets complete and 8 kbell swings short of 7
I need a crossfit gym in st thomas. so some one should start one

33/M/175

sub'd 60lb DB swings *12 per round for 2 pood KB swings *8 (it was all I had on hand so I made up for it in reps)

10 rounds...MU's slowed my way down...great WOD...HOOYAH Nate

Eva T. is made of awesome! So glad I bought her calendar. She inspires me every morning!

Sub 6 pull-ups and 6 dips for 2 muscle-ups.
Toes over the bar of the smith machine (though the first 11 were honest)
70# db swings

5 rounds +6 pull-ups+4 dips

Last time did 55# no honest HSPUs. That was easier.

M/22/215

AS Rxd 11 rounds plus 2 MU's

This is my 9th CF workout & the first time I almost puked. Swinging that 70# db overhead was getting to me!

Subbed 4 straight pull ups (no kipping) & 4 plyo dips (push up & hands come off handles) for muscle ups, 70# db instead of KB.

9 cycles + 4 pull ups/dips & 4 HSPU

43M/5'8"/179 (down 1 lb!)

Speal kicks butt! Very, very impressive!

David
M - 32 - 5′10″ - 174# BW

CFWU x 2 x 15

WOD scaled as, complete as many rounds in twenty minutes as you can of:

2 Ring Pull Ups (with false grip)
2 Ring Dips
4 Handstand Push-ups from Rack
8 2-Pood Kettlebell swings

Score: 7 rounds
080212: 5.3 rounds

2/12/08 - subbed 20#DB (pair) Swings - 8 rounds

Screwed up today's WOD. I subbed 16KG KB swings and started workout as Rx'd. Completed 5 rounds and couldn't do any more MUs so switched to pullups/dips, but mistakenly did 3 pullups/3dips each round for the next 6 rounds until I realized I should have been doing 6 pullups/6dips and completed 1 more round + 6pullups/dips.

regardless, i did more work than last time. woot.

age 41 5'10" 210#
8 rnds
sub:
8 dips
8 pullups
4 handstand pushups (assisted with heal over bar)
75# dumbell swings

196#

13 2/3 rnds

subbed 6 pu and 6 dips for muscle ups

11 rounds + pull ups and dips

7 rounds as rx'd.

Lots of failed MU attempts. Felt weak all around today. ..Hockey at 11:30 last night probably had something to do with that.

Jodi (F/29/105)
CFWU
Mobility Drills

Notes: HSPUs were reduced ROM (to 45 pound plate), only have 1.5 pood kettlebell so did 10 swings.

Score: 9 rounds + 2 MUs

Overall
I'm really cranky about this. I failed on way too many of the MUs which shouldn't have happened. I've been sick and not sleeping well, so I'm not recovering, but it's still frustrating. However, my HSPUs are getting better so I guess that's a positive.

15 rounds flat
hspu done on 25lb iron plates and swings done with 55lb DB for 11 reps, muscle ups done starting on knees at full extension with little kip.

m/39/5'6"/150

nate:

as rx'd
7rnds + 2mu's

last time had 10 rnds + 2 mu. hspu were from a smith machine rack. today they were on the wall. there is a significant difference in assisted and unassisted hspu.

eva, great job. i wish to be as strong as you one day.

M/35/183

12 rounds

One less than last time, but this time all MUs were clean, except for the very last one. I wasted so much time trying to get the last one w/o jumping that I could have probably done another set.

HSPU on paralletts, ear depth, first 5 rounds, then went back to regular head to floor. What a huge difference doing them on the paralletts made. They were SO much harder.

Freddy C. 14 rounds of HSPUs on the paralletts? WOW! You are a frickin stud.

70# d-bell swings. Any comments on whether dbell swings are easier or harder than the kbells? We don't have kbells and I was just wondering what the difference was, or if there is one.

Anthony (M/29/170)

"Nate"
AMRAP in 20 minutes of:
2 Musleups
4 HSPU
8 KB Swings, 2 Pood

Notes: subbed 10 swings with 1.5 pood (heaviest we have)

Rounds: 20 rounds + 2 muscleups (PR by 1 muscleup, LOL)

The last time I did this I had an elbow bother me during muscleups. This time I had an elbow bother me during hpsu - I twinged something at BJJ, nothing serious.

9 rounds

33/210/m/6'
17 and 6 pullups
6 pullups or 6 dips for the muscle up
14 rounds legs supported on push up

51/M/155

ALMOST as RX'd, 62lb kb.

12 rds.

I'm so bloody happy - four rounds more than last time. Had to set up in a public park in Oxnard, on a parcourse that actually HAD rings! Totally non-usable rings, that apparently are there for STRETCHING, so I tied my rings up to the bars, and tied those rings out of the way. Carried my kb across the field for a good warmup. Oh baby, this post workout Guinness tastes so good.

as rx'd

10 rds x 1 MU

29/f/112

12 rounds

bar muscle-ups on smith machine (very small jump)
HSPU against wall
55# db swings

pre: warm-upx2 +burgiex1
post: 5x5 front squats: 95-115-120-125-130 + ghd and weighted sit-ups

So i ran into this guy from my gym at a bar on friday, he says to me, you're the girl who does cleans! he said he hadn't done them since college and started doing them again after he saw me doing them. that led to talk about crossfit, and i told him to join me today for a workout. i also said if he didn't show up i had the right to call him a pussy everytime i saw him. needless to say he showed up and did a modified nate. when we were done he said 'i'm hooked, but are they all this hard?' gotta love that. we shall see if he returns.

freddy c- nice job!

23/m/220/6'1"

WU
500m row (1:47)
20 knees-to-elbows
10 OHS (bar)
10 situps
10 push press (bar)

Modified "Nate"
8 pullups (no dip bar)
4 HSPU (feet on high oly bar)
8 DB swings, 70lbs

9 Rounds PR up from 8 the first time. Subbed 70lb Dumbbell

10 Rounds

My gf says "Eva T is awesome!" I couldn't agree more!

Nate: 10 rds...smoked!

Used 50lb db (heaviest i have) x 12 for swings

6 pullups
6 dips
4 hspu
8 75# db swing

I think about 6-7 rounds - didn't really keep track

subd 8 pullups/4 ring dips
1 and 1/2 pood kettlebell

12 rounds +4 pullups

11 rounds + 2 mu/4 hspu

HSPU's were the major limiting factor- First five or six rounds of HSPU's done on 3inch blocks... then with out. But all were done head to ground and most were kipping. The last time I did "Nate" I broke 18 rounds, but that was with putting my heels over the squat rack...
Only used 1.5 pood KB because thats all i have...

10 rounds
sub MU's for pullups and close arm pushups
sub handstand pushups for 5 rounds shoulder press

6 rounds

subd 5pullups/4 ring dips for MUs
1 1/2 pood kettlebell

only second week doing CF

Dedicated to a fallen SEAL? Very nice

10 Rounds + 1 MU. HSPU's 3.2 inches less than full ROM.

22/m/170

11 rounds, with 3 rounds as rx'd and the last 8 rounds were with 4 ring pull-ups and 4 ring dips (I coundn't do any more muscle-ups)

Used 70lb DB for the swings

Kim
band assisted Pull-ups Heavy band
4 reps
Bench Dips
4 reps
Push-ups on knees
4 reps
#35 Kettlebell Swings
8 Reps
10 rounds

William
Band Assisted PUll-ups Light band
4 reps
Bench Dips
4 reps
Inverted Pushups Feet on 24" Box
4 reps
#35 Kettlebell Swings
8 reps
10 rounds

m/34/169

did yesterdays wod and didnt have time to post so here it is: as rx'd 30,15,15,15,15,15,15+5=total of 125.

today as rx'd: PR!!!!!!!!!! 15 rounds on the money. freddy c-thanks for the challenge.

Ok, I just had to post today since I got my first muscle-up! It was surprising how easy it was. I think I've had enough strength for awhile, but just hadn't gotten the technique quite right. I did two muscle-ups during the warm-up and one in the first round of the workout. After that, I had to go back to pull-ups and push-ups.

7 rounds + 2 + 4 (inclined HSPUs)

'Nate' as rx'd but with 1.5 pood kettlebell (all i had)

14 rounds plus 2 muscle ups

All rounds unbroken. Muscle up technique made the difference. Last time couldn't hold the false grip and had to take breaks in between.

need to get that 2 pood kettlebell!

28/m/185

as rx'ed

13 rounds just in time!

m/31/180/6

rx'd

15 rounds. a new PR!! i need to get better at those darn HSPU's.

How about some Kelly Moore videos?!?

M/46/145
15 minutes on the bike
CFWU pullups at 15,5,5. Pushups 15, SP 15 at 45lbs, 5 ring dips.

Nate
HSPU's forehead to floor.
Subbed a 73 pound dumbell
10 rounds + 2 MU's

15 minutes on the bike afterward.
Snatch practice with 65, 95lbs - just a couple each.

#288 mas - Nice work, great improvement!

#284 jes - I find the dumbell harder to hang on to than a kettlebell because I just use the ends of my fingers to grab the plates on one end. It's similar to the feeling of hanging onto a ledge to do pullups.

worked out @ cf loudon with a bunch of great people I partnerd w/ sven frm brand x.
rafael 15 rnds,sub 3xpull ups/dips and 53lbs kb

21/m/195#/6-2

8 rounds

Attempted puppies. Got 3 rounds in and was having right elbow pain-think I'm trying too hard on the pullups at work.
Decided to play safe and not do more.

bwt:151

subbed 135lb clean and jerk for mu’s:
13 rnds + 2 cj + 4 hspu’s

c&j are sooo much harder than mu’s for me…

m/21/205
subbed:
3 pu/3 dips for each mu
assisted HSPU
60# DB swing
8 rnds I think ... kind of lost count
started doing jumping pu's with negatives after first 3 rounds

30yom, 160#
15 rounds

m/40/190

sub 2 pullup(jumping), 10 dips from side of bench (feet on floor) for muscle-up
sub long bar with 33# swinging up instead of kettleball
Legs over bar to assist handstand pushup
8 sets. only got 2 reps of HSPU on last 2 sets.
head hurts

WU: CFWU x3 (w/o pull ups or dips)
WOD: subbed 8 pull ups and dips for musle ups and a 45 DB (my heavyest) for swings: 9 rounds (my HSPUS are weak)

m/35/235/72"
subbed 6 pullups and 6 ringdips for muscle ups. Man I just started using the rings and holy cow do those really make a difference from doing bar dips. Also used a 70 # db. Hspu's were with knees bent on bar after first 3 rounds. 7 rounds total. Missed my last "Nate" by 4 rounds. Did bar dips last time. I really like the rings!

m/36/172

7 rounds

Sub'd 4 pullups and 4 dips for each muscle up. Sub'd 55lb dumbell on swings. Handstand pushup depth sucked, went to negatives on sets 5-7.

First time on this one. Injured last time.

20/m/150

20 minutes of:

6 PU
6 bar dips
4 HSPU
8 DB swings (55 lbs for first 4 rounds, 45 from there on out)

11 rounds + 6 PU

27/m/167

6 pull-ups
6 ring dips
4 hspu to abmat
16 1-pood kb swings

7 rounds + 6 pull-ups

Wow, that was a truly inspirational video.

Still no rings so I did 6 pull-ups and 6 dips. Also, didn't have the kettlebell with me so I used a 75lbs db.

9 rounds 19:37

Form on the HSPU still sucks. But now I'm moving two inches instead of one. Progress...I like it.

m/38/6'1"/220

Warm up with high bar squats!
45/10 95/10 135/10 185/10 225/10

Nate- subbed 5 chins/5 dips with 25lbs for 2 MU's

7 rounds plus 2 chins

Need to work on my chinning strength...to many kipping pullups...start doing sets of 5's and down with extra pounds/kilo's and take care of this weakness.

10 rounds

subs - 4 jumping MU's/HSPU 1 abmat/1.5 pood swing

35M/170
mu start from knees and small jump at pullup to dip transition; hspu one foot on smith machine bar other leg straight up; 65lb db

14 rounds

M/27/217

11 rounds

Subbed 4/4 pu's/dips
Leaning HSPU's (started with real ones, I'm close)
2 35# plates

30 M 6'0" 179

wod
did 1 muscle up subbed rest with jumping muscle ups
8 rounds

10 rounds + 2 muscleups. 53#kb, HSPU on wall

48/m/140
7pu7dip
mod handstand pu
50#
12rounds

mod'ed as follows:

3pu/3dip X 2 (40lb gravitron after 3rd round)
115lb standing overhead press strict X4
70lb DB swing x 8

8 rounds exactly.

subbed 6 pullups + 6 dips for muscle ups and 70# dumbbell for kettlebell

15 rounds + 6 pullups

M/170/5'11"
Did Russian swings. Did HSPU's against the wall for the first 6 rounds then used band assist for the rest

10 1/3 rounds.

6 rounds in 18:34

3 Pullups
3 Dips
3 Pullups
3 Dips
4 Hspu's
8 25lb Db Swings

I used to tables w/ dumbbells on them as handles for the dips.

39/M/186/5'9"
subbed 6/6, down to hair touching ground, 70lb dumbell. 10 rounds,1st time, PR

M/23/150

"Nate"
2 MU
4 HSPU
8 75# DB swings

7rnds + 1 MU

post: 1000m row

"Nate"
2 jumping muscle ups
4 3/4 HSPUs
50lb db swing
12 rounds + 2 jumping muscle ups
Sandbag cleans and front squats after wod

24M/6'6"/245lbs

As rx'd: 16 rounds + 2 muscle-ups

Muscle-ups done on a pullup bar. KB swings done with a 70lb dumbell.

Subbed jumping Muscle-Ups with Rings 1" above head (wanted to work on transition and maintaining false grip). HSPUs done forehead to 4" target. KB as Rx'd.

8 rounds plus 2 jumping MUs

m/25/162/5'6"

Subbed 4 dips & 4 pullups, used 1.5 pood KB because it was the heaviest thing available.

8 rds + 8 pullups & dips, 1 hspu

kicked my butt royally!

d - 29m/170

16 rds as rx'd
full ext on mu's...nose to floor hspu...double 1 pood swings

j - 34f/125

12 rds
3:1 pullup/dip:mu...40# db swings

Lt wu

As rx'd. After first 3 mu's I had to use small jumps to get started. Swinging my 2 pood kb didn't feel to bad.

8 + 2mu's

slade 17yom
190 6'1

subs: 1.5 pood kbell

10 rounds

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (SUB 4-ring pullups and 4-ring dips)
4 Handstand Push-ups (SUB 4 100# front press)
8 2-Pood Kettlebell swings
10 rounds even

50/m/185

sub 3pu/3dips for MU
HSPUs need lots of work
sub 50# DB for KB.

5 rounds

Todd S

Sub 3pu/3dips for MU
sub 70# DB for KB
10 rds

Trevor S

Sub 3pu/3dips for MU
sub 50# DB for KB
9 rds + 6pu/6dips

9 rounds using a 50lb db for swings

27/m/190

8 rounds of
Assisted muscle ups with feet propped on a box.
shoulder presses with 95lbs
70lb swings

HSPU's to 3" pad....rest of WOD as Rx'd:

9 rounds + 1 muscleup

beauty WOD.

Male 33/5'10"/197lbs.

Subbed six (6) pull ups and six (6) dips straight through for the two (2) muscle ups. Each set was:

6 pull ups / 6 dips
4 HSPU's
8 swings with a "makeshift" 72 1/2lb. dumbbell

Got eleven (11) full sets, plus 6Pu's/6dips/3HSPU

1st WOD, 1st post

M/35/5'10"/175

sub 3 pu/dip for MU
sub 60# DB for KB (heaviest the gym has)

7 rounds... then 3 miles in 22:35

as rx'ed except with jumping muscle ups

11 rounds + 2 muscle ups

Muscle ups on a pull-up bar.
75Lb Dumbbell swings.
HSPU's forehead to floor.

13 rounds.

Muscle ups on a pull-up bar.
75Lb Dumbbell swings.
HSPU's forehead to floor.

13 rounds.

Muscle ups on a pull-up bar.
75Lb Dumbbell swings.
HSPU's forehead to floor.

13 rounds.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

15+5DB swings(pr)
Full ROM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/185/29

11 rnds + 1 MU RX'd

29/m/178

As Rx'd

8 Rd's

Need to work on HSPU. Clearly my weakness. I failed at HSPU with 2 minutes left and couldn't do another one.

12 rxed

36/m/205

Subbed 4 Pull-ups + 4 Dips for each muscle up
Subbed Partner Assisted HSPU for HSPU

12 Rounds

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/220
wod as rx'd

6 rounds even ( did the muscle ups on a straight bar)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

m/29/170

Subbed 35# KB, 16 swings

12 rounds + 2 MU

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

9 rounds
Completed 7 full ROM MU

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28m 6'1 195
10rds
jumping mu

40/M/188

CFWUx1

subbed 3 dips/3 pu's for mu
subbed 50 lb db for kettle ball 2 pood
7rds plus 6dip/6pu's and 3 hspu

10 rounds completed. HSPU done forehead to 35 lb plate.

m/30/166/66"

6 rounds

subbed pu and ring dips for MU 2 sets of 3 each going 3 pu, 3 dips for 2 rounds
16 swings with a 35 lb db
assited HS PU

Age 52/BW 250#
8 jumping pullups/8 bench dips (sub for muscle ups) + SA presses 55# big bar 8/side (sub for HSPU) + 45# plate swings x 8 = 5 rounds plus 8 jumping pullups/8 bench dips; finished off round 6 in 22:09.

Well that sucked & it sucked b/f I started. Got out of the zone all weekend. Joints hurt. Back into it today.
4 rnds
first time w/o gravitron
8 pullups
8 dips
135 press
70lb dumbbell swing

Other than that as rx'd

25/m/5'8"/157
subbed 4 pu/4 dips
35lb swing, only have plates, the others are to big.

16 rounds + 8pu + 8 dips + 4 hspu (pr+5)

Was tough, but pushed through alright. Can get faster on this for sure. Would love to do muscle ups.

Katon

sub'd 4 dips/pull-ups per muscle up
75lb dumbbell for swings

7 rounds + pull-ups/dips + 3 handstand pushups

20/m/168

subbed:
muscle-ups=6 pull-ups
4 handstand push-ups=6 pike push-ups

17 rounds with 40lbs kettlebell

9 Rounds, as rx'd. I have to get better at HSPU / Shoulder press. Either that or work on a kipping HSPU.

20/M/168lbs
11 Rounds
-4 bar muscle ups
-4 let gravity take my head to the ground HSPUs
-8 70lb dbell swings

sub 30 secs to spare

31/m/225

3 pull ups 3 dips no rings
4 HSPU head touhing the floor
8 50 # dumbbell swings

completed 9 rounds in 20 minutes

M 37 5'10" 150#

My version ("Eights for Nate"):
20 min, for rounds, of:
8 door pullups (yeah, I kind of broke my pullup bar)
8 weighted chair dips (22# extra)
8 HSPU (knees on table)
8 KB Swings (53# KB)

Last time: 8 rounds in 20:08 (with a real pullup bar).

This time: 7 rounds. It's amazing how much harder pullups are when your range of motion is severely limited. No swing = deadhang on a door. Not yayful.

HRM: 20:12, HR: 158 avg, 178 max

f/120/28

subbed 3 PU & 3 Dips for each muscle up
assisted HSPU
45# DB swings

8 rounds + 6 PU, 6 Dips, 4 HSPU, & 4 DB swings, last time did 7 rounds

Modified Nate:

AMRAP in 20 minutes
2 mu - sub for MU - 5 pu/5 dips for 2 rounds, seated muscle up + 10 pull ups 2 rounds)
6 HSPU bridged on the 24" box
8 24kg kb swings

4 rounds plus 10 pull ups and dips

Then in CrossPit
AMRAP in 20 minutes

1 Hill Sprint
15 Thrusters 45#
100 Hard Fast Punches on the heavy bag

3 rounds plus hill sprint + 5 thrusters.

6 Dips
6 Pull Ups
4 HSPU
8 KB Swings (DB Kevin 70#, Abi 35#)

Kevin: 12rd's + dips

Abi's: First Crossfit workout- Tore her hand's in 4 spots and kept going. "I heart crossfit"
11rd's +KB+Dips+Pull ups

Sorry Freddy.......

As rx'd

10 rounds

m/24/6'3"/206

as rxd
14 rounds

F/33/140/65"

Sub's = 3 dips/pull-ups per mu
push-ups for HSPU
25lb weight for kettlebell

WU
10 minute mile run, 10 X 3 su / pu

7 rounds + pu and dips

1 week into the deployment, have lost 3 lbs

10 rounds as Rx'd

Question all:

Since I don't have rings at my disposal, I'll do the sub, but which combo is correct- the 3/3 or 4/4? maybe it doesn't matter, but I want to do it as correctly as I can until I get a pair of rings...which leads to my next question-where can i get a decent pair, or can I make my own?(I made a whole set of med balls using my sons' old soccer/basketballs..)

on the road and nursing injury (which is on the mend). Did 10 rounds of 6 HSPUs and 8 swings.

Tariq

wow! this is a great video, Eva is so inspiring & the editing is crazy great. I just got my muscle up, I am excited to use it in a WOD.

47 5'10 195

cfwu - pu and dips

6 rnds sub'd pu and dips for MUs

11 rounds even

10 last time.
Try and speed up time between swings & mu's

Mike subbed Bar MU 1:1 for standard MU, but I think Bar MU are more difficult otherwise as Rx'd
11rds +2 +1.

M/1.72m/61kg
subbed 6 pullups and 6 dips
1.5 pood swings (biggest one I own)
wearing 10kg wht vest
First 6 sets were L-sit pullups

12+3 pullups

ripped through the first 8 sets then the pain really started.

Eva inspired me! go Eva go.

Subbed 2 for 1, jumping MU
8 rounds + MU + 2 HSPU, 20 mins, another 1.14 to finish up.

Can't do a MU with a knees bent start, but can't fully hang from rings in garage, ceiling too low. Should have set up the rings outside last night.

That Eva vid was as inspiring as usual. I love the contrast in Eva's powerful form and intensity, compared to her delightfully soft voice.

A grand workout, I would do this every day. Glad to have you with us today Nate. Paul

70# db swing for kb
9 rds, 2 mu, 4 hspu.

10 rounds and 2 muscle ups

subbed 1.5 pood kb (until I get a 2 pood)

WU - samson, ohs, janda sit-up, superman 10 X 3

8 pullups, 8 dips
4 hspu (about 3/4 rom after 2nd round)
8 - 1 arm 1 pood swings ea. arm (no 72lb'er)

7 rds.

Nate: Only 10 minutes

5 rounds of:
4 Handstand Pushups
45lb Kettlebell swings

Afterward, I rowed 2400m in 10:43.

M/24/159/5' 10''

M/26/5'9"/180

As Rx'd
10 rounds

Last time 9 rounds as Rx'd
This time 9 rounds as Rx'd (70lb DB) -- last swing as timer went off
First time ever getting consecutive MUs. Those got faster but my HSPU got slower. First time doing HSPU with back to wall rather than chest to wall.
This is one of the best CF workouts -- I love it!
At MacDill in the evening.

27/6'8"/210

sub jumping MU
9 rounds + 1 MU

Don't have rings or a 2-pood Kettlebell so I scaled/subbed. 1 round was for me was: 4 pull-ups, 4 regular dips, 4 pull-ups, 4 dips, 4 HSPUs (to a 4" pad), 16 KBS (1 pood)

8 rounds + 4 pull-ups + 4 dips

43 m 6' 212#

sub 8 pullups, 2 ring dips for mu's
hspu's wall assisted

9 rds, 8 pu, 2 ring dips.
first rd done in 1 min, 3 at 5 min, then started to fall apart.

M/51/165
3/18

Eva is awesome and certainly puts me to shame, as do many CFers. But, we do what we can, right? Speaking of doing what one can, my abs are still killing me. I can't do one pullup without pain, much less muscleups. I'll just have to lay off for a while. I thought 2 weeks was enough, but apparently not.

Warmup: 5 min. exerbike + 1 rd. mod CFWU

WOD: sub'd 3 120# lat pulldowns and 3 ring dips for 1 muscleup, HSPUs feet assisted on Smith rack, and sub'd scaled 60# dumbbell swings for 2 pood KB swings. In other words, not as rx'd.

8 rounds + 2 MU substitutes

quit at 6. PUs and Dips for MUs. 2 pood KBS killed me
Taji, Iraq

Subbed (4:1) pullups (with a little jump) and modified ring dips for MU's
HSPU with knees on bench to full depth
1 pood KBS

7 rounds + 8 dips + 4 pullups

m/36/6'2"/195
Colorado Springs

14 rounds as RX'd w/head to floor HSPU's
New PR by 1 round.

Eva, your a vicious little beauty!

Had to hang rings from a cable crossover machine, so each muscle up was done at full extension, but in an L-pullup position. My butt was a couple of inches off of the ground. HSPU done nose to ground. Subbed a 75 lb. dumbell for KB. 16 rounds last time.

20 rounds plus 1 MU

M 24 185

Sub: 70 lb db

9 rds + 2 MU

<<

NATE scaled

6 X pull-ups / 6 X dips

10 X 115lb military press

8 X 65lb kettle bell swings

5 rounds + 6/6 pu's / dips

<<<

Made this up on 3/18-was brutal! Felt the effects of poor nutrition and lack of focus. Will tweak diet and concentrate on fitness more-distractions less.
3 pull-ups/3dips x 2
4 elevated push ups
8 40# db swings

8 rounds

3xcfwu sans dips, back ext.

subs: ankles on racked barbell

11rounds, 4hspu's, 7swings

only one set of MU's broken.

25/f/5'2/132#

breakfast: run 46 minutes = 6 miles

cfwu
WOD:
2 muscle-ups
4 handstand push-ups (vertical, heels against wall, forehead to floor)
8 dumbbell swings w/55# db
total = 14 rounds. last time, got the same rounds plus 2 muscle-ups, but this time muscular failure hit hard so i didn't get em.

58m 165

dips and elevated pu
40lb dumbbell
21 reps

26/m/151

16 rounds + 8pu, 8dips

Had to substitute the muscle-ups for 8pu/8dips. Substituted 2pood for a 35pound plate (couldn't do any higher b/c the plates were too big, maybe need to actually get a kettlebell soon, haha). This was tough, but I just kept going, PR by 5 rounds, and this time no assisting.

10 rounds (stopped at 19 minutes)

Subbed:

3 PU/3 dips (Assisted: 55lbs.) for muscle-ups
40 lb. overhead press
20 lb. dumbbell swings

I did this one today……
4 pull ups
4 dips
4 inverted push ups
8 swings with a 65 lbs dumbbell (these were killer)

I got 10 rounds in plus 4&4 pull ups and dips in 20 min…..this was a good one

had to sub everything.
did ring pu's and dips
had feet on garbage can (tried hspu but couldn't get face off the ground)
did burpees (on 10round hurt finger) then I worked on ring support position for a few minutes

Thanks a lot Jon H! I sent you an email, but it didn't get through your spam-filter.

6 pullups + 6 dips = 2 muscleups
4 handstand pushups
8 kettlebell swings not sure of the weight

8 rounds in 20 minutes. 10 next time!

19/M/150/6'2"

5 Rounds
2 MUs
3 HSPUs

Last time was barely 5 rounds. I'm shooting for 8 next time around.

45/f/144 7 rounds + 2 MU + 4 HSPU.

For all MU, subbed 3 pullups + 3 ring dips. For KB, sub 43# dumbbell swings.

10 2/3 rounds

Free standing HSPU
2 1 pood kettlebells cause I didn't have our 2 pood with me. Those KB swings were ugly.

M/31/199

CFWUx2, snatch complex x 2
WOD:
bar muscle ups
75# db swings
12 rounds in 19:45

I think I'm gonna be sore from this.

11 rounds. (previous: 7.5 rounds)

46 / 174

subbed 75# DB for the swings

8 rounds, 2 MUs and 4 HSPUs -- A little better than last time

Thank you Nate.

m/28/190lb

"Nate" with some modifications

8 pullups
8 dips
4 push press
8 2pood dumbbell swings

Total: 9 rounds.

- OlliS

Nate:
mu black band assisted, band mounted 12" below the rings
hspu: feet on bar at shoulder height
swings: 45lb db

Just shy of 12 rounds, (4 swings shy)

37/m/165

5x 3 pwr clns + 3 fs + 3 jerks
95#-100-105-110-120

Nate Pack: 6 Pull-Ups, 6 Dips, 4 40# dumbell PP, 8 55# dumbell swings

5 rounds + 6 Pull-Ups + 6 Dips in 15:00
6 rounds in 16:00

Mx33x6ftx220
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CFWUx3, subbed v-ups for sit ups, and supermans/goodmornings for BE.
Subbed 6PU x 6DIPS for muscle ups.
HSPU done against wall, full range of motion all the way to the ground.
Subbed 65Lb. dumbell for 2pood Kettle bell.
Time ran out on the 3rd rep. of kettlebell swings in my 5th set.

subbed jumping mu's
15 rnds

Charity-
14 rounds + MU's + 2 HSPU
all single MU's
HSPU's w/ hands on 35# DB's, nose to floor
53# KBS

Greg's Warm Up

KB with 27 kg

4 PU and 4 Ring dips for MU

Rounds: 9,5

1,5 less then last time...
But this time KB's was 5kg heavier.

Official WU
4 PU/Reg dips for MU, pushups on incline sit-up bench, 70lb dumbbell.

Rounds: 6

Pretty disappointing considering that I did better last time but this is the first WOD after about two weeks off. PUs were the bottleneck.

Lacee:
12 min interval sprints warm up on treadmill
CF warm up

4 deep chair dips and 2 PU for MU
10 wall push ups for hspu
30# dumbbell swing for KB swings

Rounds: 14 + 4 dips and 2 pu

Jeff @ work
HSPU nose to ground.
20# vest on.
11 rounds.

cfwux3
burg wu x2

nate
mu's (subbed 4pu 4dips)
HSPU - feet on bar-nose to floor
2pood kettle (65#)

5 rounds

34/M/165#/6'0"

WU: (15 sit/push/OHS)x2, stretching, rom's, rope skip

WOD: Nate 20 min for max rds
8 pull ups
8 dips
4 HSPU's (all unassisted back-to-wall)
8 70# DB Swings

7 rds + 8pull + 8dips + 2HSPU's

m/28/5'11"/ 185 lbs

As rx'd

10 rds

9 rounds exactly

Sub'd 6 PU's/6 dips for MU's
HSPU's were with feet against a wall, lowered myself only a couple of inches. I usually do them with my feet hooked on a bar, but thats become too easy. I will only get better at HSPUs if I practice them as Rx'd.
Sub'd 70lb dumbell for 2 pood KB.

10 rounds with the following subs:
3 pullups and ring dips per 2 muscle ups for rounds 1-5, changed to 3 pullups/kip/jumpers and 9 bench dips
HSPU with feet propped on squat bar
50 lb dumbbell for swings (biggest one in the gym)

6 pull-ups / 6 dips
4 HSPUs w/ feet hooked on bar approx. 4.5' high
8 16 kg. KB swings

10 rounds

Jess B:

sub 6 PUs & 6 dips w/ 60# assist
4 push-ups
8 12kg kbs

17 rnds

Workout at st. 5 today:
Nate, 9+2+4 finished with 5:09 left, feeling good, got a call. Came back appr. 20 min later, start again, finish round 10 and 11, another call with3:17 left, try to start again, get another call, gone for an hour, bagged it. Total 11 rounds in 16:43. Oh well...

"Nate"
Pack adjusted
8 pull-ups + 2 dips
4 HSPU feet bridged on 20 inch plyo
8 50 lb db swings (no kettlebells)
15 minutes

6 rounds plus 8/2 pull-ups/dips and 4 HSPU
HR Max 175 ave 153

NavySEALS.com workout at VIP instead. Did pyramid of 5x weighted pullups;
10lbs-20-30-40-50-60-50-40-30-20-10

15:30

Missed workout, injured my back doing Nicole, could barely get out of bed this morning. Taking today off. With rest day hopefully I can be back on Wed.

5'10/210ish(I should check)/29yo

Modified Nate

Pull-up/Dip 2 and 2
3 headstand press
8x24dumbell swings

8 reps.

I think I could have done more on the swings, except the DB kept hitting the ground on the swings if I went anywhere above 24KG

In retrospect, I could have done 4 PU and 4 dips, I thought that was going to be the weak part of the chain and it proved to be the handstand press.

JZ

29 yom, 180 lbs

9 rounds + 8 pu's 4 ring dips and 3 hspu's

subbed 4 pu's and 2 ring dips for each mu. did 6+ rounds last time

Age 35
BW 150#

As rx'd:

12 rounds +2 Muscle-ups +4 HSPU +6 KB Swings

JRJRJRJRJRJRJRJRJRJRJRJRJR

Nate - Sub'ed Puppies version
AMRAP in 12 minutes
2 pullups (upper body hitting bar from dips)
2 dips
4 upsidedown V pushups - feet on Ottoman.
8 - 40 lb DB swing

5 rds + pullup & Dips
Broken pullups starting in 3rd rd.

JRJRJRJRJRJRJRJRJRJRJRJRJR

14 rds with 1.5 pood, wall hspu (facing wall, probably not quite vertical), and all muscle-ups. i don't think my elbows were quite straightening at the bottom of the muscle-ups, but i was afraid of losing the false grip.

my hand is still torn up from "Nicole", so I taped the hell out of it and it felt pretty good, but i still have some healin' to do. hopefully tomorrow isn't too pullup-heavy because i'm basically reduced to fingertip pullups until my hands heal.

23yom/6'2"/220#

did 8 dips and 8 pullups inplace of 2 muscleups

9rd's

my ass has been left whooped...

inhaler ain't cuttin it, they need to come out with a crossfit potency for inhalers

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
Sub'd 8 strict PU's and 8 dips for MU's.
Sub'd HSPU for holding handstand as long as possible.
Sub'd kettlebell for 45lb dumbell.

Completed 6 rds.
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

25/m/5'10"/195

6 rds

3 pull ups/3 ring dips x 2
4 slanted HSPU
8 1 pood KB swings

pre: muscle up practice still need to jump
post: practicing L-sits, finally getting them

15minutes 15rounds trying to determine at what point during the workout that I jumped into the pool and got soaked?

Power Output
227.07 watts
0.31 horsepower
167.48 ft-lbs/sec

Did this today, the 18th....

had to sub 3 pull ups and 3 dips for each MU

had to use a 35 lb KB...all I had, but did 16 reps of them instead of 8

6 rounds in 18' 30"

50 yoa new guy

'Nate'

57/M/189 For some reason this is the first time doing this one for us. 6 rounds, HSPUs to a 3.5" block, 55 lbs KBS

47/F/127 12 rounds, jumping muscleups with rings at just below chin, incline PUs feet on dryer, 35 lbs KBS

10 rounds plus 2 MU drags and 4 HSPU negatives. All MUs were drag throughs. I feel really close to getting a real MU. All HSPUs were negatives. KBs were with a 24 kg KB, which was hard. Feel like I am not performing well lately.

34/M/160

as rx'd

Nate - 10 rounds + 1 muscleup

6 pullups/6 dips -no rings
assisted HSPU
75 lb DB swing
11 1/3 rounds

BW 70kg

12Rds
As Rxed

20080318 2000
Row 1000m in 4:08.5
CFWU 15 x 1 (0 PUs/Dips)
WOD080317: Nate: (AMRAP 20mins) 2 MU, 4 HSPU, 8 CFKB Swing (32kg); sub 3 PU / 2 RingDip = 1 MU, 9rds + 1 PU

29/M/175
14 rounds

37/m/185/5'9"
as Rx'd

14 rounds

Full extension MU's, straight leg HSPU's unbroken until after set 8

CrossFit Snohomish Trainer-Jeff Vale
10Rounds
Rings set just above ears
HSPU 1-44lb plate 2-10lb plates plus ab mat for base, 53lb Kettlebell

Starting a rest week, so no "Nate" for me.
Nonetheless, RIP Brother.

29 yom 222#
subbed 3:1 pullups/bar dips for MU
1.5 pood KB for 2 pood

16 rounds

Thank you to Nate for your sacrifice and service.
Thank you to Crossfit for this last year. After lifting for powerlifting, football, bodybuilding, martial arts, etc . . . I've never felt more in shape than I do now. Couldn't have done it without crossfit. You have a loyal follower for the rest of my days. Now if I can just save up the $ for that 1st cert . . . .

11 rds w/ 3 ring dips/bar pull ups per mu, 1.5 pood kb vs
8 rds w/ 6 pull ups & ring dips per round, 1.5 pood kb in 19:55 2/12/08.

10 min ellip wu 19/19.

20 min 9 rounds of:
5 gravitron dips/5 gravitron pu 90# first two rounds 110# the rest.
HSPU with feet on bar 6 notches down from top of rack.
40# DB swing
Did the best I could with what I have at 24 hour fitness. I'm thinking about investing in some of my own equiptment.

Subbed 6 pull-ups/dips per rd for mu's and used 50# db for kb swings.

9 rds + 6 pull-ups/dips

Surprisingly little interference at my gym, but still had to walk across the room between dip station and pull-ups. Took too many breaths as a break before HSPU's.

Thank you, Nate.

Eva continues to amaze me with her strength and ability to stay humble. Excellent video work too. :o)

Lisa Oklahoma

10 Rounds
Subbed 3 pullups and 3 jumping muscleups (bar at eye level, jump and push up until arms straight) per each muscleup. Used 70lb dumbbell instead of kettlebell. HSPU were done with help of smith machine.

Started playing around with kettlebell form. Wall squats. I will start using most of my warm-up and work-out time for form work. And then make some mini workout out of the WOD just to get some work in.

I am realizing more and more that although coach is smart, he is not god. and I and others around here worry too much of living up to "as Rx'd". Just get in a god-dam workout and it doesn't matter if you did 2 SDLHP's or rows or whatever. How does coach decide these workouts? Well, maybe there's more to it now, but back in the old days it sounded like it was a dartboard. Just do something man, it doesn't matter.

5 dead or mostly dead pullups, 5 dips, 4 beginner HSPU, maybe 4 rounds in like 6 minutes.

subbed 6 jumping ring dips, 6 pull-ups
hand stand to 25lbs plate and foamy
55lbs DM

11 rounds

14 rounds
Couldn't do muscle-ups on own. Had a spot from Marcus.
Subbed 70lbs for 30lbs for kettlepood.

M/45/160

Modified as follows:

3 Pull-ups / 3 Dips (forgot to do 2 sets of these, only did 1 set per round)
4 Handstand Pushups (feet on #15 on my power rack)
8 x 50-lb dumbbell swings

12 Rounds plus 3 pull-ups completed in 20 minutes

CFWU-sub pushups for dips and pullups

muscleups- sub 6 pullups (some dead weight and jumping)/6 dips
HSPU- slanted and smith machine
Kettlebell- sub 35 lb DB

5 rounds

(Newbie of one week)

2nd time through this one.

last time 6 rounds. This time - 8!

still can't do muscle-up though. Sub - 8 pull ups, 8 dips

subbed 70lb DB
HSPU's against the wall

14 rounds even

Tim:

pre: Burgie, double unders

wod: 10 rounds + 2 muscle-ups

Shoulder blaster from hell.

7 rounds + 2 PU

2 Muscle-ups (Sub 3x Dip/PU)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (sub 75LB DB)

31/m/195

16 rounds

did muscle ups with feet dragging/slight jump

9999999999999999999999999999999999999999999999999

TSCHANZY 46YOM 5'9" 173 LBS

AS RXED EXCEPT 50LBS KETTLEBALL SWINGS

10 ROUNDS AND 2X MUSCLE-UPS

1ST TIME FOR THIS W/O

9999999999999999999999999999999999999999999999999

Me: 41yo/M/5'10"/186lbs

Warmup: CFWU - Pull ups and Dips

WOD: 7 rounds plus 8 pull ups and 8 dips

2 Muscle ups = 8 pull ups and 8 dips

Pull ups: a little kip
Dips: full range of motion
HSPU: head down to five 5lb plates (about 5 inches)
Kettleball swings: 70lb dumb bell

This was a lot of fun, and very tough. I was going to cool down with some double unders but after the workout I realized that was a pipe dream.

Have Fun, Train Hard,

Billy

sub'd 3 pus and 3 dips for each MU

7 rounds, 6 pus, 6 dips, and 1 HSPU

had to do a modified Nate

3 pull ups
3 ring dips
4 95# push presses
8 55# DB swings

12 rounds and 3 pull ups and 3 dips.

had to wait for the squat rack, so practiced cleans
95# x 6
95# x 6
115# x 3
115# x 3
115# x 3

need to work on form for these things.

6 Rounds + 3 Jumping MU

4 jumping MU per round (sub)
4 - 2" block HSPU
8 - rx'd KB (53#)

7 rounds
subbed 4 PU and dips per MU

Wasn't feeling it at all tonight

had to modify this one to fit my gym...

25-pullups
25-dips
15-HSPU
30-KB swings @ 1.5pood
(3 rounds for time)

18:52

(last attempt at this workout-26:47)

3 rounds 25 pullups
25 dips
15 handstand pushups
25 kettlebell swings 55#
20:19

Not space to do it in the gym today.

Did a somewhat heavy Fran today:
15-12-9
115 thrusters
+20lb pullups
Time: 4:57

M/50/6'/195

scaled/modified as follows

4 dead hang pull ups/4 dips x 2
4 OHP x 105 + 4 push ups with feet on 16" bench
8 DB swings x 45 lbs

6 rounds - lots of room for improvement

12 rounds scaled

- 3 ring dips + 3 PU
- Feet on bar HSPU
- 45# DB

Subs:
1 MU = 3 ring push ups + 3 pull-ups
HSPU = Feet hooked over bar
75# DB swing

8 rounds

Same # rounds as last time, but this was my frst time swinging a 75# db. That SOB is heavy...

M/35/140/5'-5"

@ home MU as rx'd, HSPU nose to ground, 53 lb KBS
10 rounds plus 2 MU, 3 HSPU.

10 rounds + 2 mu's, 2 hspu.
in the middle started doing 10 swings instead of 8!Resorted to jumping muscle ups towards the end.

First time I have used my new rings! Am only at jumping muscle up stage and have lack of weights at home gym so..

7 rds of
2 jumping muscle ups
4 hspu
10 15k dumbbell swings
+ 2 jump mu and 4 hspu

subbed 60lb dumbell for kb

8 rounds

8 rds... the first 4 were quick...the last 4 took forever.

subbed 3x pu and dips...

I subbed Diane today. Wrist is still to torn up for muscleups.
21-15-9 reps of
105K DL
Handstand pushups against a pillar down to a 4inch box.
First Diane close to Rxed.
took exactly 17 minutes. My deadlift form can use work, and my handstand pushups need major work on range of motion. But I'll take it.

-Subbed 6+6 pullups & dips for the 2 muscleups.
-Subbed a 70# dumbell for the kettlebell.

11 completed sets. Plus 6 pullups.

165/29/m/5.9

38/M/180--Syracuse NY
Bar kipping MU, 70# Db swing
13 rounds even (pr by 1 set of DB swings...)

M/28/6'2/195 Martial Artist: TaeKwonDo - 3 yrs.

Warm-up:
- 10 min of Basketball Shoot Around & Drills
- 1 Rd. of CFWU
- Dynamic Hamstring Stretches

WOD:
- 4 Pull-ups
- 4 Dips
- 4 Modified Handstand Push-ups
- 8 70lbs DB Swings

1,2,3 Rds: 4 Pull-ups
4,5,6 Rds: 3 Pull-ups
7,8 Rds: 2 Pull-ups

Notes:
- Pull-ups were hard after prior day's wod (nicole).
- Need to learn the technique of the muscle up.
- For HSPU, I put my feet on a bench and bent my body to a 90 degree angle.
- DB Swings were easy as I focused on the hips doing the work.

31/M/5'5"/165

15 ROUNDS

As Rx'd
20-rds + 2 MU's
70" at 167lbs
Billy Wiland, male 34
crossfittulsa.com

35/m/71"/180lbs.

Due to weakness, I did the following instead:

45# Push Press tabata
11-7-8-6-6-5-4-4
Bodyweight dip tabata (ugh on form)
7-5-5-4-3-4-4-3
Jumping pull ups tabata
15-10-9-9-9-11-10-10

MUs start with feet on ground, full arm extension overhead, swings with 1.5 pood (the heaviest I've got) otherwise as RX'd: 9 rounds

47/M/215

Jumped MU's; faced wall for HSPU's.

12 + 2 JMU's

10 rounds.

5 PULLUPS/5DIPS
4 HSPU - feet on dip station
50# DB swings

4 rounds, hit a wall
incline push ups, 45 lb swings

33/M/185

6 rounds in 19:33

My manufactured 2 pood KB kept coming apart on me, putting it back together slowed me down. Gotta bite the bullet and buy a real one.

Subbed 3 ring pu/3 ring dip per MU

HSPU hands to shoulders on paralettes. These deep ones take me much longer than just head to floor.

A few days behind...

35/M/162

4 Pullups& 4 Dips per each Muscle-up
55lb dumbell for KB
6 rounds

As rx'd 14 rounds. My wrist is tweaked so muscle ups were sans false grip.

m/27/225
Subbed jumping muscle ups
Used tug shackle b/c I don't have a two pood KB, shackle weighs appx. 75 lbs.

11 rounds.

Not bad for my first time, working on the muscle ups, I'm thinking doing the jumping MU's is the best way I've found to practice so far. Great WOD.

Bw 177
I completed 8 rounds. Not my best effort, but not terrible. I substituted 5 dips for the 2 muscle ups.

Nate
Sub 4 Pull-ups and 4 dips per muscle up

4 full rounds
Round 5 8 pull-ups, 8 dips, 2 HSPU, 4 70# DB swings

HSPU were the limiting factor, but even if I could've cranked them out, I was down to doing one dumbbell swing at a time by the end. Need to get stronger.

32yom@195lbs

subbed 4 pu and 4 dips for on MU
all else rx'ed

9 rounds + 8 dips + 2 pu

34/M/185#

Sub 4/4 for MU's

3 rds. as rx'd.

5 rds. @ 1.5 pood kbs

8 rds. + 5 pull-ups Total

43/m/166

13 rounds + 2 MU

sub 3 PU/3 Dips after 3 rounds, tied PR, MU's worse, HSPU better

175#

Did my first muscle-up.

6rnds w/half muscle ups half jumping muscle ups

subbed 16 1 pood swings for 8 2 pood

CFWUx3
-sub'd 8 pull-ups/8 dips (70-lb assist on dips) for MU's
-sub'd 70-lb db swings for kettlebell
8 rounds even (7 rds even last time)

almost as rxd

used 1.5 pood KB

2 muscle ups (some cheating involved)
4 handstand pushups
8 1.5 pood NB swings

9 rounds in 20 minutes

34M180

sub 8 dips, 8pu
60# swings.

6 rounds, converted to pike hspu for the 2nd half. Next time all HSPU, ring dips

35F130

sub 8 assist dips, 8 pike ring pullups
pushup
25# swings

7 rounds (?)

$$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$

Subbed 8 PU+8 dips=2 MU
1.5 pood KB for swings

8 rounds

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

9 rounds subbed 6 pullups for 2 muscle ups

23/m/5'8/170

Did this one on 19 March...
20 Minutes of:
> 6 Pull-ups / 3 ring dips
> 4 Hand-Stand Pushups
> 8 70# db swings

9 Rounds + 6 Pull-ups & 3 Ring Dips

13 rounds. Subbed 4 pullups and 4 pushups for muscleups; 70lb dumbell for kettlebell.

sub 25# db's x 2
11 rounds plus 1 MU
wu-light 10 min jog, cfwux1
feeling sick before wo-

3 pull, 3 dip
4 handstand push up almost straight up on machine
8 55 lb swing
10 reps 2115

70lb dumbbell

14 rounds + 2mu's

Day 2 of the Zone Diet and I went up 3 rounds! Thanks to Nicole and the CF Journal!

subbed 4 ring pullups and 4 dips=1 m.u.
65# d.b. for kettlebell swings
9 rounds through 1m.u.(pr w/ heavier weight too)

"Nate"

Complete as many rounds in twenty minutes as you can of:

6 pull ups
6 dips
4 Handstand Push-ups (incline)
8 20-kg. Dumbbell swings

10 rounds + 4 HSPUs + 8 Swings

Subbed 6 dips and pull ups for 2 mu's. Swung 30kg and did self assisted hspu's. This killed my already aching lower back and slowed me down to the point of sitting down for one second to get over the pain. Probably should have stopped but was close to the end.

11 and 6 pu's

33 yom / 173 lbs

10 rounds + 1 MU

cfwux2(-pullups,dips)

6/6 pullups/dips
4 toe assist hspus
65# db swings

8 rds + 6/6+4

3/26/08 - 6 rounds. MU's were assisted big time. Took majority of the time.

age 36
bw 184

CFWU 2x15

12 rounds, right to the buzzer. Last time, not quite 11.

************************ 03/27

6 round plus one MU sub of 4 and 4.

Sub'd 135 lb press for HSPU.

12 rounds as rxd

m/34/5'9/176

CFWU - 3. 5 Pullups first two sets. None last set. Pushups instead on last set.
Lat still hurt on warmup.
2 sets superman raises.
Row 500m.
1 Burgener WU.

10 rounds plus 6 pullups, 2 1/2 dips (failure), 3 HSPU.

Did 6 pullups & 3 rings dips for the 2 muscle ups.

Did HSPU with ankles on ab bench.

Used 1.5 pood kb. Didn't want to use 70 lb db.

Disappointing compared to last time. Did 10 rounds and used 70 lb db.

6 maybe 7 rounds I lost track during the counting of the dips/pullups (I can barely walk and chew gum at the same time; in fact I usually just sit down)

for each round
8 dips (no assist)
8 pullups (25# assist)
4 ele pu-ups (feet almost 6 feet up)
8 50# DB swing

So close to pullups on my own I can smell it

subbed each muscle up for 6 pull ups and 2 ring dips; 24kg KBS

10 rounds

cfwu x 3 (ohs, pushups, deadlifts, abs)

wod subd 4 pullups and 4 ring dips for each mu
and 8 assisted hspu w feet in rings for last 4 rds

6 rds

6 rounds + 1 PU (PR)
subbed 1.5 pood KB (biggest one I have) for 2 pood
subbed 4 ring PU + 4 ring dips for each MU
Last time I subbed 4/4 for each MU and a 50# DB swing for 2 pood KB swing.

26/m/5'9"/165lbs
subs: 1.5 pood KB & feet on bench MUs
5 rounds + 2 MUs

after WOD re-adjusted rings and managed to do a full unassisted MU for the first time.

Did 3 PU's and Dips
4 HSPU's
8 70# Dumbells swings
7 rounds

25m/5'10/140

6 rounds, plus 6 pull-ups and 6 dips. Substituted pull-ups and dips for muscle ups, substituted 70 lb shoulder press for HSPU, and substituted 35 lb dumbell kettlebell for kettlebell

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
11 rds 1 MU
MU done on pullup bar. Don't know if the form is that great. I just kinda throw myself up.

45/m/207
7 rounds
Modified "Nate" Subbed 6 ring pullups and 6 dips for muscle up .For hspu subbed strict press 132 for first to rounds dropped to 108 for next 5 rounds. 1 pood kettlebell swing for 16 reps.
2 hours latter practiced ring dips 3 x 5

25m/6'3"/185#

Sub'd 2 PU & 2 Dips for MU's

As RX'd:
2/2 PU/Dips
4 HSPU
8 KB

15 Rounds in 00:20:00

Great work out guys! Thanks!

Did 7 rounds.. my second day of crossfit, and i love it!

12 RDS + PU + DIPS + HSPU

SUBBED MU 6PU AND 6 DIPS

6'2"/M/21/205

My head definately wasn't in it today, 11 rounds as RX'd (I don't have rings, used chin-up bar for muscle ups).

8 rounds

5 pull ups
5 dips
15 push-ups
8 40lb dumb bell swing

32/m/200lbs

Used 75lbs in place of 2P Kb
and nothing for muscles ups... 5 dips/5 pull ups.

12rounds almost lost my lunch.

First time with Nate... hate that guy...lol

Loving Crossfit.
Representing Saint John, New Brunswick, Canada.

It's amazing coming from a bodybuilding style training to this format. Your body changes in ways I didn't expect.
And it's contagious...more and more approaching to try this "retarded" way of training.

Thankfully a local got certified and can now get this running officially.
I'm having a tough time finding room to run through the WOD with the groups who are following.
My gym can't accomodate them. :)

Train til you puke...wipe your face and keep going....lol

080212

sub 4x Pull-up and 4x Dip for Muscle-up
sub elevated Push-up for HSPU
sub 70# DB swing for 2 pood

real competition for equipment today

5 rnds - ended up finishing with 8 bench dips

081001

sub 3x Pull-up and 3x Bench Dip for Muscle-up
sub Push-up for HSPU
sub 35# DB swing for 2 pood

9 rnds + 2 times 3x Pull-up and 3x Bench Dip + 4 Push-ups

CFWU
11 rounds. Jumping Muscle Ups, and feet elevated push ups.
M/47/186#/72"

7 rounds + 1 muscle up

M/21/185/69"

NATE as rx'd
15 Rounds 6 Reps