SWEET!

Looks like fun....

question...i love the intrigue and mystery of not knowing the workout until the night before but is there a reasoning for not putting up at least two days of workouts? because a lot of places are closed on Sundays and if we rest Sat. and know what Sundays is we could just flip flop...but im just a college noob...someone smart explain...

Hate to be a debbie downer, but i'm pretty sure we saw this video before. then again, it's great, free info, so i'll probably just shut up and stop complaining

If it's a problem you could always work out a day or a cycle behind (see FAQ). Else the slippery slope comes into effect with why not post three days or four days or 2 cycles ahead. AHHHHH!

I gotta beat 5:06.

Do muscle ups on the pull up bar count as rx'd?

Oh f**k. Good thing I ripped my hands doing pull-ups on Friday...lord knows I certainly won't need them for the 120 pull-ups and dips tomorrow...

This should take me uhhhh...about twelve hours! GET SOME!

#3, Pelch,

If you simply run one week behind schedule, you will always have at least 6 days of workouts available.

true words #5 and #10...I just cant stop myself from going...I mean honestly I am hooked and addicted in all the right ways...im actually typing in a handstand right now...

#11, Pelch,

If you're really ambitious, simply go to the archives and work your way in order through every WOD for the past several years. It should be a while before you catch up.

YES! I've been waiting for this!

I'm going to set aside a few hours at the lyceum tomorrow and finish this workout if it's the last thing I do!

Woo Hoo!

P.S. Good job Max! Can't wait to see your progress!

well, i did 28 for "Nate" the other day, so it should be 20 mins tops... looking forward to it.

Ok...I'm just gonna say it...
Our Cert would've kicked the other Cert's ass!

A big thanks to all that came to visit One World this weekend....travel safely and come back soon.

Rowed a 5k tonight. First time doing that. 22:14.5min I might try to double up tomorrow. Thinking about doing the C&J at lunch and muscleup around 5pm, although for times sake I should probably reverse those.

Good Luck Allison! Can't wait to hear how it goes.

#8 I know how you feel Armando. I ripped open my hands doing pull ups on saturday. I've just started working on trying to get my first muscle up but I don't think I can even do one pull up right now with my hands the way they are.

are the 120 kipping or strict dead hang pullups? Forgive my stupidity!

I just got back from my Level 2 Cert at Coronado, CA and what an incredible experience it was! At the Level 1 you get beat up physically but at the Level 2 you get punished both physically and mentally, it was awesome. I just wanted to say thanks to all the great trainers; Andy Stumpf for hosting, Dave Castro as always "Dave you the man", and of course Nicole Carroll who is as beautiful inside as she is outside. If you think she is hot in the videos, you should see her in person! BTW, thanks Nicole for the next Crossfit Results T-Shirt logo "Don't Let the Perfect be the Enemy of the Good".

We'll be doing the following tomorrow, so I guess we'll get our muscle-ups in:

"Worm"
4 rounds, for time:
Weighted Pull-up, 25% bodyweight, 15 reps
Overhead Squats, 50% bodyweight, 15 reps
Row 500m or Run 400m
Maniac Muscle-ups, 5 reps (1 full m-u with 2 additional dips at the top per Brand X)

In honor of a Marine pilot instructor and student who died in a T-34 crash in Alabama last week. The instructor, Major David "Worm" Yaggy, was a Huey pilot with one tour in Afghanistan and two tours of duty in Iraq.

Anyone's welcome to join in...post your results at www.crossfitrockwall.com (wfs)

Sweet, I can do this one messed up ankle and ALL!!!

:-)

KK

Awesome time at the One World cert! I was very impressed at the depth of knowledge of all the trainers.

Huge thanks to Adrian of CrossFit San Fran, just a simple thing he said improved my kip tremendously! Tony definitely needs to to more in front of the camera, rather than behind it. One-shot, sorry man, but the name deserved all the jokes you got. :)

I can usually only do a couple of muscle-ups in a row. What do you guys think would be a good interval for this WOD? I'm thinking about trying 30 secs between each rep for a total of 15 mins. My 120 PUs/120 dips time was 22 mins. Any advice?

question...if doing pullups and dips how should i alternate? 5/5, 10/10, 20/20? anyways, been on CF for a week and loving it! thanks.

#4 Eric,
Yes, it is the same video from a while back but the nice thing is that we don't have to search back to the former WOD to hear Rip say "Chesticles" again.

Tomorrow's WOD OMG........bring on the joy of uhhh "pain" Obviously I will be doing 120 jumping pullups and 120 dips.......lets see I should be done before Midnight!!!!!

Today I did 4 rounds of:
400 meters
25 back ext
25 pushups
25 situps
25 dips
25 step ups............

ooooo.....looks good. cant wait to do this tomorrow morning! I work out at a normal gym, so I love all the stares I get from the guys doing bicep curls..

Only my third day of doing CrossFit and this comes up....it's gonna be a long workout tomorrow!

Oh boy.. my elbow tendenitus is going to go through the roof.. but I've been waiting for this.. I think I can beat my old time.. lol

"If you cannot do the muscle-ups do 120 pull-ups and 120 dips."

- And that is supposed to be easier?

#24, Beez. Alternate how ever you want. Try to find rep schemes that minimize your time obvioulsy. Personally, I'm stronger on ring dips so I shoot for 10/8 as long as I can stay fast, then I may drop down to 6/4 to finish. Good luck. Glad you're getting hooked!

Argh, I could so do this one but I still think I'll take a stab at Nate.

Just finished the level one cert at Raineer Crossfit in WA and it was awesome.

Met terrific people, worked hard (probably an understatement) and learned a ton about what right is supposed to look like.

A huge thanks to the instructors and the affiliate for such an outstanding time and for sharing their experiences with us all.

I can't do a muscle up but I do have rings. Should I just do 30 ring pullups and 30 ring dips? Or should I do a 2:1 ratio? Any ideas?

I think I'll catch up with the C&J from yesterday - my wrists are still ripped up from Nate.

The level 1 cert at Rainer Crossfit was awesome. Dave Castro, Robb Wolf, Mike and Lisa, and the RCF team--thanks for the incredible knowledge you shared.

Robb, you definately need to start a nutrition cert. I was a skeptic about the whole diet thing, but after hearing you break it down I'm definately going to mess with my diet.

Dave--the programming lecture was the missing link for me. I had an "a ha" moment half way through that lecture, so thanks!

Last, but surely not least, Natia...wow. You are truely an inspiration to both men and women. When I saw you PR Fran I realized what intensity is all about.

Thanks again to all! Looking forward to 30 muscle-ups tomorrow. CAM--bring your A game.

Mark

poster#3

4.4. Why can't you/don't you/won't you post the WOD earlier to accomodate my personal needs?
This great free, resource, given freely by the Glassmans, is freely made available on the time schedule of the folks who (did I mention freely) run CrossFit.com. If the posting time doesn't suit you, you can always a) do something else, b) do a previously posted workout, or c) workout a day or a cycle behind the posted date.

#7 USC sam: Bar counts but it's easier unless you do deadhangs. Preferably rings as if you haven't been on them the stability will kill you, but bar is fine if you don't have rings.

FYI with good technique this is the order easiest to hardest:
kipping bar
kipping rings
deadhang rings
deadhang bar

#18 sean kane: kipping unless otherwise stated always. if you can do 30 deadhangs that would be impressive though.

#34 rorpen: if you have rings and want to sub I would suggest weighted ring dips and pullups with ~10-15% of bodyweight. The strength requirement is much better than subbing 1:1 ratios.

Ironically, did this last Thurs. Got 2:57 full extension to full extension, no jump down in the eccentric. Much, MUCH harder than if you did slightly bent arms and no eccentrics (2:24 when I did that last time).

I find it helps to pace these. I do not like the 1 every X seconds because once you start getting into one every <about 8 seconds you only get a few seconds break because the actual muscle up takes time. It's better to go something along the lines of grouping such as 3,3,3,3,3. For sub 3 I always used 5 every 30s. For sub 2:30 I used 7,6,6,6,5 IIRC. IMO a decreasing pyramid scheme works best.

#27 skye

Im 17 years old and I just started CF last monday. Whenever me and my workout buddy do the WOD at our gym (YMCA), we always get these huge built people staring at us. Take for example, we were doing the clean and jerk workout. All you see is people sitting up on their benches looking at us at amazement thinking "wow what are these kids doing." Its just a great feeling when people around you think your strong. You get much more respect.

M/35/140/5'-5"

Level 1 Cert @ RCF was everything I had hoped it would be. Thank you to everyone who contributed! Been strict zone for several months and I've experienced amazing results, yet the nutrition lecture really dialed in some of the finer points I had yet to research! Great job Robb!

question.

i only have a bar so it will be dips and pullups. so my question is do you do the entire 120 pullups first, then 120 dips?

i did this about 10 days ago, but i subbed 3/3 ration instead of 4/4 like this workout says. i did 15 rounds. so have the workout. but i did 3 pullups then 3 dips. repeat, over and over.

so which way is recomended?

Vance

RE: Ripps video.

That's the same Video from a few weeks ago (#1).

What clued me was 'chesticles'

Classic Rip.

I swear knew this was going to be the next work out I just had a feeling:) Can't wait!

I was at the one world level 1 cert. and learned a lot the trainers were awesome. I must say the Tabata with the rest in the squat position was painful. Maybe I shouldn't of run 40 miles the day before! LOL...My fault ;)

Catra

http://trailgirl.blogspot.com

someone remind me why i like this again...
no, really... i can probably knock out the pullup/dips within 20 minutes. i can do 20 dead hang pull ups. i can lift myself up from an arms parallel to the deck position on the rings. but good god, i look like a beached goldfish trying to do a muscle up. it's just not working out. am i missing a trick here?
p.s. hurry up and get to iraq, george.

The New York Times has done it again. Another hatchet job on CrossFit. Says it's a cult. They are particularly disturbed that we honor our fighting men.
http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?pagewanted=2&_r=1&ei=5088&en=
5d07650aee44cd2c&ex=1364011200&partner=rssnyt&emc=rss

30 muscle-ups: 10:30. I did 20 by 6 min's but lost track of time. This is the best time yet.
warm down
ring L-pull-ups:5,4,3,2,1x4
ring dips:totaled to 60.

208lbs 32y/o man slightly balding 73'

LOL! This workout was my intro into crossfit. Had never done a muscle up so i decided to try the 120/120 and did about 65 pull ups and 90ish dips and could not raise my arms over my head for 4 days after.

6:03 - Full elbow extension at hang, support and back to hang; no "jump off" reps.

If only my rings I ordered 18 days ago were here already....

So I found crossfit by googling first aid for the calus that I tore while doing deadlifts.
I did my first Crossfit work out today. I guess I have left room for improvement.

Can't do body ups yet.

Only got 65 pull ups - no good at kipping yet
But got the full 120 dips

30 minutes.

Perhaps doing max on dips everytime burned my lats out to much for the pull ups, next time I will try matching the numbers and see if I do better.

Just did this yesterday. A little premature...maybe pyschic...intuitive...? Nope, just felt like working on and trying to perfect muscle ups.

33 m 194

AS RX'D

7:29 (PR by 0:19)

PS-
...was shooting for 1 every 10 second to tear up my PR.
Did 1 at time.
Full extension at the top.
Full extension at the bottom before letting go.
NO JUMP OFF AT ALL.

#46:

Whew, that New York Times article was a real hatchet job--all innuendo and no beef. Thanks for posting the link.

I don't have a problem with the article, really. Innuendo aside, I didn't see any big errors in the facts presented, just in her interpretation of them. It's good to get a reminder once in a while that Crossfit isn't for everybody.

Smooth sailing on today's WOD, y'all.

34/M/170
30 MUs
11:38

Week 8 rest.

Subbed 120 PU and 120 ring dips.

20:25

Shoulder has recovered sufficiently for me to do this. I did them broken into 4s and 3s to not overstress myself. Very glad to be back in the swing of things.

Tariq

13:10 Rx... ripped some skin off my left hand (at the false grip part of the base of the palm) on #28... i'm just not meant to have healed hands i guess.

I'm off up the park to give this a whirl. I can't do muscle ups. Subbing Pull-ups (maximum number in a single set is 10) and ring dips(max 8). This is going to take a long time. Target = 3 hrs (that can't be right). Report to follow...........

age 41
5'10" 210#

120 dips
120 pullups

18:08

14:02

120 PU
120 Dips

Loved the 400m lunges the other day (thanks Bob). Very discouraged just looking at today's WOD. Why does most of this stuff seem to favor the short-muscled athletes? Pullups, dips, o-lifting, gymnastic moves? Grrrrrr...

M/40/5'11"/180

23:06
12 sets of 10
(30 ring dips, 90 ring dips with heels on barrel; 120 barrel pull-ups)

F/37/5'6"/140

18:33
6 sets of 20
(jump pull-ups; ring dips with heels on barrel)

32/M/165

First time back since mid-January. What a long, strange trip...

Playing catch up.

Clean & Jerk: 1-1-1-1-1-1-1
105(2)-127(2)-149(2)-155-155-155-160-165

15 HSPUs, 1 L-PU
13 HSPUs, 3 L-PUs...

as rx'd: 13:04

Hope you all had a happy Easter.

Oy vay, I'm gonna have to take an hour (or 3) of leave to get this done.....I can hear my shoulder saying "I wanna go to rehab" and me sayin' "no, no, no!!!" just suck it up and stop "whining"....

DID Yesterdays WOD First:
1)95# 2)115 3)135 4)155 5)185 6)205 7)215
Then Todays:
No Rings Today!
120 dips/120 pull-ups 10:21

27/M/5'10/168
8:36 as Rx'd

M/21/150lbs

Right now I'm thinking 50 ring dips and 50 pull ups with a 20lb vest.

I wish I had a higher place to hang my rings from, I still don't really know if I could get a MU if I had room to kip.
Oh well. I'll practice with a weight vest, and hopefully when I get the opportunity, a MU will be no problem!

M/41yo/73.5"/173 lbs

WOD
Sub 120 kipping pullups, 120 bar dips
All PUs chin over bar, all dips full ROM (pretty much)
Four rounds of 30-30
23:00

Beat my last time (Jan. 6) by 20 minutes.

30 Jumping muscle ups

Arms felt like they were going to fall off. Felt like it was a much longer 5:59 than it was.

JFG

how do bar muscle ups compare to true muscle ups?

31:01 (120+120 kipping/bar)

um - can you say my arms are numb?
Plus, I had 5 extra pounds to pull after all my all day Easter buffet!

F/29/155

120 pull-ups
120 dips

16:42

Crossfit ATM
M/23/162
As rx'd
9:42

Straight Out The Gate camp
5'11/190/35 M
I post sporadically but today was a milestone WOD for me
Crossfitting 5 months now
2nd time for the 30 MU WOD since I got my first MU
1st time I was able to complete the WOD as Rxd
15:40
Sets of 7-5-4-4-3-3-2-1-1
Lost some Skin but a Great Pumped feeling
Pretty Stoked This Stuff Works Gotta love it
CROSSFIT!!!!!!!!!!!!!!!!!!!!!!
Bloody but Unbowed

120/120

18:15

+ 22 lb weight vest

YESSSSS!!I'm receiving my elite rings today. I've never tried muscle ups, I hope the last 2 months of training with crossfit has gotten me fit enough to do at least 1 muscle up. My question is what if I could do a muscle up but I find it extremely hard? Should I still go for all 30 even though that would defeat the purpose of crossfit? I know we want to put out maximum intensity which is equivalent to putting as much work as we can in the minimum amount of time. I don't know if its better to complete the workout or scale it down and make it intense to our level of fitness. Please someone help. I don't like looking for a resonse in the 200+ commenets after mine so a email would even be better if possible. Thanks a million I hope all you reach your goals.

Seeing Coach Rippetoe again with BP tips is always a good thing! Lighten up....hear his jargons, very funny!

CrossFit Rockwall - Mary, that WOD's for the stronger CrossFitters. I'll try the puppy version, thanks.

420 reps here we go!

First time I've been able to do this WOD as Rx'd - woohoo!!

6:13

9:17

Caught up on Fight Gone Bad today
WB 15lb ball
SDHP 33kg
Stair Jump 24 inches
PP 35 KG
SDHP 19K-no rower

Round 1-39/24/18/12/22=115
Round 2-25/16/14/12/20=87
Round 3-20/10/13/10/20=73
Total---84/50/45/34/62=275

bw: 183

As rx'd: 16:39

Big thanks to the Ranier Crossfit folks for their hospitality this weekend. That's a great facility you have.

When I left the cert I was actually heavily disappointed. I didn't "learn" much, largely because I'm a geek and I've spent a year devouring information from this site, the message boards, and the crossfit journal. $1000 without new info was a tough pill to swallow, but perhaps that's what I get for studying. It's not that the lectures weren't good, 7 out of 9 were good to excellent (Robb Wolf just reeks of excellence). Only a couple of the lectures gave the vibe that the lecturer had something else on his mind, or somewhere else he'd rather be.

There were definite upsides too. Met some great people. Had some great coaching, Robb Wolf, Lisa, Laurie, Dave W were all fantastic to work with (better yet, watching their coaching technique was awesome), and I didn't even get exposed to everyone. I picked up some corrections on movements. I PR'd Fran by 78 seconds (7:22 yeah, I'm slow), I broke 1:30 500m row for the first time. I had my first experience with a group fitness setting, even though it's not my cup of tea. Lots of useful things and enjoyable things. And I'll always respect someone who wants their product reviewed in a public forum (this) rather than in private.

Over the next several hours, as I babbled to my wife about the weekend, the disappointment faded and I was left fairly content and fairly tired. Was it worth $1000 for me, a pretty capable self-educator who has studied up on crossfit? No. Was it a fun and valuable weekend? Hell yes.

29M/5'9"/160

CrossFit ATM
As rx'd 7:49

OK I finished it sort of...........

Pull-ups 34:58 6-4-3-3-3-3-3-3-3-3-3-2-3-3-3-3-3-3-3-3-3-
3-3-3-3-2-3-3-3-3-3-2-3-3-3-3-3-2-3-2-2-2-1
I was quite pleased with that, not brilliant but there you go.

Dips 28:44
ring dips - 2-2-1-1 then I had to switch to bar dips
6-5-5-5-4-3-4-4-3-4-3-4 then I switched to dips with my feet supported 15-11-9-7-10-8.

Beat 3 hours but if I'd stuck to ring dips I think 30 hours might've been closer.

60 rowing muscle ups
23:11

Here's a great link to an interview with Dan Gable about the NCAA Wrestling Championships just held in St. Louis on the weekend. There's alot that he says that is applicable to the attitude you need to be an outstanding crossfitter. See what you think. Especially those of you who are coaching clients

http://www.flocasts.org/flowrestling/coverage.php?c=225&id=11698

I'm technology challenged so just copy and paste the address.

I love this quote from the NYT article:
"It resembles not so much a gym as a system of alleys, a rough-hewn underground network designed to train a super-race that wouldn’t be out of place in Marvel Comics."

Now it may some funny to some but that is quite a compliment in my opinion...especially the system of alleys part. In the end whether you're in the alley or the nice gym, it's HARD WORK that produces results. Back to the work for this trainee.

36/6'2"/195
Colorado Springs

Great, I'm looking forward to this workout today. Gaucoin, shoot for 14+ on Nate. Check out my comments on Mar 21 if you get the time.

44/M/153#

14:30

33 m 195#

CFWU x 3

30 ring pull-ups
30 ring dips

12:08

I doubt if that's an appropriate sub but my body sure thought so. Good workout. I'm so glad I found space in my duffel and brought my new rings to Afghanistan.

15:36
SUB 4 TOWEL PULL-UPS/4 RING DIPS:1 MUSCLEUP

120/120
48/M/165 19:45

The NY times article wasn't necessarily as bad as you guys are making it out to be. All in the eyes of the beholder imo. Good luck!

Question: Am I wrong to think that weighted pullups and dips (say 25% body weight) would be a more accurate sub for muscle ups? Rings seem to demand more power rather than endurance so why 120 reps instead of a heavy 30-40 reps?

I can't even do a muscle up yet so it is just a novice's curiosity. I'll see if I can't crank out a few bar muscle ups today (don't have rings).

#94 I concur.
The article almost seemed to be one of envy.
I bet online traffic and interest increases as a consequence.

#95/Matt-C - no reason not to do both, alternating for each day you see this WOD. However, you are venturing into new territory as this sub has been tried and proven.

I did 30 MU attempts in 17 minutes, hitting one. Not sure where my MU went ... will look in the back yard today in the daylight.

Might do Matt-C's weight dips/pullups, too.

Up at 0500 of my own choice to work out every work day this month ... my college room mates would never believe it.

Paul

M/24/175
WOD as Rx'd
25:35
First time doing all muscle ups

M/22/6'1"/185

Took yesterday off due to a closed gym. Went to yoga with momma dukes instead. it felt really good to stretch out my back and shoulders
That being said, I had to make up yesterday's WOD
C&J's: 185, 205, 205, 215, 225, 245, 235
Jumping up to 245 really took away any momentum that I had built up

Today as RX'd: 5:09. Done right after clean and jerks was a bad idea, but that'll happen

for the 120 pu and 120 dips, do you do all at once or 4/4 (to equal 1 MU) 30 times?

The NY times article is fantastic for so many reasons. Check out the comments there too....my favorite was from a dude that doesn't seem to be crossfitter...

How many reps would Jesus do?

That shirt will be out soon...don't worry.

I did this on Feb. 7th (a rest day) and got a 4:57 as rx'd...
Last night my cousin and I discovered that we could finally do Bar Muscle-ups so we quickly did a work out consisting of 10 rounds of: 5 bar muscle-ups/ 5 hspu's/ 10 pistols, which I did in 18:04.
My left hand really got torn up... First time this has ever happened. So, I will do the best tape job possible and attempt a sub' 4:50... Ill post this evening with results. Another of my cousins will be joining me for this WOD who only recently discovered that he could do more than one muscle-up at a time last week doing "NATE", so he is looking forward to this one.

5'8"/180/m/38YOA
First time doing this workout.
Completed all muscle ups.
28:47 with some help from Mosul Moose and Scott.
Great Workout
Cheers from Team Mosul

32/F/5'10"/155#

I haven't felt that jumping muscle-ups were helping me towards a true muscle-up, so I did rowing muscle-ups as described in the most recent CFJ: with feet on a box higher than hips, body in plank position, pull up with a false grip, transition, then dip.

50 rowing muscle-ups
9:54

45/m/71 kg
3xCFWU
4 rounds of 20 PU + 20 dips
26:36
I did one more round than last time, but then I did three rounds in 15 min.

31/m/190

first time as rx'd

33:27

All MUs started from dead hang. Room for improvement, but felt good actually being able to do 30 MUs.

muscle ups are the bain of my existence...the rings have been up for a week and I still can't get a muscle up...it's keeping me awake at night...having a lot of trouble with the transition, I keep leaning back when I know that I need to push my head/chest forward...so we did 50 ring dips and 120 pullups to sub for the 30 muscle ups
Mike-20:31
Drew-14:37

'2 minute defense' yesterday--don't think i've seen it as a WOD, but there's a great video of Pat doing it...It's a good one to do if you want to sub for whatever the WOD is...
Mike-12:35
Drew-12:19

The NYT article isn't bad, it just isn't as glowing as we would like it to be, and that's as it should be. The fundamental ideas of CrossFit are not for everyone, and they are and should be bewildering to people whom they are not for. They are very new and very good ideas, and we would rather people be surprised and intimidated by them at first than think, "oh, this is just the new trendy exercise scam".

no warmup today, just went at it...
120/120 - 8:26

Did the 120 pull-ups, 120 dips. Half the dips were ring dips.
Time 18:18.

25/180/M

Sub straight bar muscle-ups

9:06

120/120

Did it in just under 30 minutes. A slow pace combined with the pullup bar being in between two cable extentions = slow time!

19/ bwt 155

120/120

Did it in just under 30 minutes. A slow pace combined with the pullup bar being in between two cable extentions = slow time!

19/ bwt 155

Oh, my sore shoulder didn't like this one. Really trying to watch it to avoid long term ouchie so did:
6 sets 10 jump push ups/10 jump dips
6 sets 10 jump push ups/5 jump dips
19.10
Ran/walk a mile after. Will try to do that more to get the running down.

120 and 120 in 20:40....whew..my partner hit it in 19:14...I hate him...

CFWU- minus pu's
100 rope jumps
21-15-9
wall balls (10lb)
box jumps (6 high+mat)
pull ups (30 assist)
100 rope jumps
13:45
6 minutes on the rower
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

5'9M/155/35
The level 1 cert at Rainier Crossfit was incredible. I had a great time meeting everybody.

Robb "Super" Wolf. Great information. Super professional instruction. Super nutritional information. You definately need to start a nutrition cert. I learned a great deal about what I need to do to get my diet in check. Everything starts with nutrition. Carbs will never be the same. Thanks.

Dave, Let me get this straight. "Increased work capacity across broad time and modal domains?"
I also had an "a ha" moment. Thanks!

Natia...Wow! Poetry in motion with Fran. Just incredible! Now that was intense.

Thank you to Rainier Crossfit for holding the cert and for your professionalism.

Love the burn.

34/M/77kg

120 pull-ups and 120 dips:

20:30

Woo hoo, #85 you're in my boat!

120/120 in sets of about 5. I did 85 pull ups all by myself which is a PR by about 40 (in a day). Then assisted. All the ring dips were negatives. Finished in 48ish. Not proud of the time but proud of the accomplishment!

#107, I agree. I think the word "cult" and association with ministry could be misinterpretted negatively in todays day and age. I guess dedication and strong community community bond goes a long ways in some peoples eyes.

22/M/190/5'7"

120 pull-ups 120 dips

25:14

USMC ALUMNI

5'8/160/30

120/120 18:30min.

Dips took 4 min. Pull-ups took the rest due to stupid Globo-gym bar and having to redo tape on hands twice.!!!!!!!!!!!!!!

77777777777777777777777

120 dips
120 pu

6 rds of 20
jumpers after 2nd rd

25:45

77777777777777777777777

M/19/188/5'6"
Not as Rx'd
60 ring pullups and 60 ring dips for time: 20:58
Post - Tabata Double Unders: 8

Fatigue affects me on double unders more than most other exercises.

24m/6'1/174 Denton, TX

120 pullups / 120 dips

broke them up into 4 & 4.

Time - 20:57

this workout will be fun... i predict it'll go:

10 MUx2
20 PUx10
30 Dipx10
40 MUx1
50 PUx5
60 Dipx5
70 GOTO 50

(but wait, they say, there's no exit statement! i'm counting on the machine to crash after the loop runs for a while. :-P)

33/6'1"/202lbs/m

Sub weighted pullups and dips for MU.

40 reps with 45# pullups 14:12 (last 10 were jumping)
40 reps with 45# dips 8:40 (last 12 were jumping)
22:52 total time

#100 lara. I love the t-shirt idea! sign me up! "How many reps would Jesus do?" That's perfect!

40/M/175

Subbed straight bar MUs with a very slight jump. Time: 8:40 (PR)

16/M/145

8:58, first time doing this WOD

22:35

First time doing m/us at 220 bodyweight. Much harder than doing them at 205 - 210. Ripped both hands (we ran out of tape at the Shed again).

-jj

Bwt: 135

As Rx'd

3:40

Slower than last couple times but I'm turning my hands out at the bottom. I got stuck with 3 tries on the last rep which didn't help :)

29/m/210

Kurtis & Laurie of Rainier CrossFit hosted a great LVL 1 cert this weekend. Thanks for everything.

For me, the weekend gave legitimacy to the things I have learned over time, through repetition, and from research (primarily via CrossFit and related affiliates). So, for that audience, day 1 appears to be review. (Metabolic pathways, modal capacity, the wellness diagram, the hierarchy of development - I know all of this - OCT02 Journal, right?)

Having the subject matter experts on hand; tying it all in with break-out groups focusing on functional movements, and ensuring that there is an understanding of the entire CrossFit model really made it worth while. Robb Wolf's nutrition lecture solidified the foundation of the hierarchy of development model for me. Buying into that model is a requirement for "doing" CrossFit. It's more than just the WODs.

Dave Castro, Nadia, Robb Wolf, the folks from CrossFit Rainier & CrossFit Flagstaff - thanks for your expertise and guidance.

Kurtis - I figured out how to throw my ass back and get my head through; first clean muscle-up this morning. 1 out of about 50 attempts. MWade, thanks.

20/m/168

120 Pull-Ups and 120 Dips

22:23

29/M/180

30 muscle-ups with lots of kipping: 5:00 (wall clock)

3 Rounds of
Row 500m
Bodyweight DL, 12 reps
Box jump (20"), 21 reps
12:45

No warmup straight to business. Attempted a muscle up but couldn't do it. Had to do the alternate:

Pullups/ Dips in sets of 5
Total 120 each in 42 minutes

25/m/155

As rx'd:

11:00

Didnt see the WOD until after the gym so I tried this one

5 Dead Lifts @ 225
10 Push Press @ 95

For time (20 min)
Pushed out 15 sets .....I was hoping for 17...maybe next time...oh ya this was after I did 400m run X 4 with 2 min rest in btw
Time 1:25, 1:22, 1:22, 1:22
Had to do it on a treadmill and that was as fast as it would go

120/120
Broken into 5/5
16:30

5'8"/25/155

30 muscle-ups, as Rx'd

4:40

120 pull ups & 120 dips

21:31

improved over 10 min since last time!

great workout

M/27/190

As Rx'd:

30:00

M/40/195

3 pullups, 118 jumping pullups.. Broke them up into sets of 12 or so. 16:45

12 dips off a barbell on smith rack. Was very uncomfortable, didn't feel right. Other 108 off the side of a bench, feet on floor

total 27:45, but I spent about 3-5 min getting the bench and smith barbell all set up, so the dips took about 6-7 min, not 11.

You got to love this one. I like going for broke on this one to see were true muscular failure happens and then try and finish the workout. I have only done this workout twice, including today's and it has been fun playing with danger (complete muscular failure). The first time I did this I did one set to failure (13 reps) and dealt with whatever was left in the tank. I believe I got around 7 minutes or so. This time my goal was reps of 6,5,4,6,5,4. That went out the window after the first set of 4 but it did allow me to get 15 reps in less than 1.5 minutes. From there it was all doubles and some singles.

bwt: 150
As Rx'd (hands turned out) - 5:46

25/M/148

30 Muscle-ups (w/lock-out at bottom)= 5:52

Started with rounds of 5's, then had to moved to 3's, and then 1's. My goal was under 5. Maybe next time.

Well I've been all hyped-up to do Nate since it came up last week so I did that instead today with very disappointing results, I did one less round than last time!! 13 full as rx'ed.

I was full on pace for 16-17 rounds but at the 5 minute mark I basically forgot how to do a muscle-up. It was rediculous, I had about 12 rounds completed and I couldn't squeeze 3-4 more in the last 5 minutes. All MU's were turned out at the bottom, like last time, but the form just died. All HSPU straight through this time, though!

Post-3 rounds 20 push ups, 20 sit ups, 3 dead hang chins. Worked on wider hands for push ups.

Decided to go back in the month and do a WOD I missed today,so I picked out "Angie" and did it in 19:24.

120 pullups 120 dips 25:36min. I'll do better next time.

46YOM/5'10"/190
(Warm-up)
Airdyne for 1min/calories 22,26,22,28,28
Follow with 1 minute Plank/bridge x 5

(Technique work)
Functional Trainer MU's (used the double cable system to mimic the pulldown and transistion to dip phase...worked fairly well
70/6 x 3 90/5 x 3

(Strength work)
Chins 30/3 40/3 50/3 60/3 70/2
Dips 35/3 45/3 55/3 65/3 75/3

(WOD subbed 120+120 chins and dips)
Time: 16:28

41yo/f/155#
lisaq wu x1
clean & jerk
45#-10x, 65#-10x, 85#-6x, 95#-4x, 105#-2x, 110#-1x for 7 sets
OHS 65#-10x, 85#-10x, 105#-8x

18:30

20 dead hang
4x100 kipping
4x15 jumping

10x12 dips

male 46 years 6'4"'238lbs

120 jumping pullups = 3:40

120 Dips = 20:10....suffered from left should strain...slowed me down considerably to avoid injury...should be much faster!

120 kipping pull ups
120 dips

26:45

not happy with that time but happy to have finished it at all

25 yo male 165#

5:54

Significant PR

32/m/210/6'5"

sub 120 pull-ups/120 dips

18:47 PR by 2:43

Wanted to get under 20 minutes and got it with ease. I started out on a little slower pace than previous times and it helped me from burning out at the end.

I have been doing Crossfit for about 11 months now and it is kind of funny to look back and see my times. When I did this last April (3rd Crossfit workout) it took me over 25 minutes and I used a lot of assist. My time is by no means fast now, but about 7 minutes faster without any assist is certainly a lot better. I am 15 pounds lighter now, and not as strong in bench, but everything else is the same or higher and I am in so much better overall shape. It will be interesting keep seeing the one year differences as workouts come up that I did last year at this time.

Tim:

pre: 50 double unders, Burgie, samson stretch

wod: 7:18

Not my best time ever, not my worst. Just OK.

39/f/137/5'0"

about 30 minutes +/- 1min

subbed 120 lat pull downs with 50 pounds
and 120 dips on parralettes
sets of 12 each

Subbed 120 pull ups and ring dips
24:44, which is a 66 second PR, but nothing I'm proud of. Must-learn-muscle-up!
Great progress Corey #152.

I am stationed at Ft. Benning, GA. My unit is going to start doing Crossfit style workouts twice a week. Any suggestions for workouts with large groups and no equipment?

Me: 41yo/M/5'10"/187lbs

Warm Up: Greg's circulars + a few pull ups and dips followed by 15 frustrating minutes trying to get a muscle up on the rings.

WOD: 120 pull ups and 120 dips: 19:28

Pull ups: All kipping

Dips: full range of motion

Method: 30 sets of 4 pull ups and 4 dips

I believe that I am no closer to getting a muscle up then when I got my rings 3 months ago. I can jump up on the rings and extend all the way up and I can pull up with a false grip to my nipple line but I cannot put it together, very frustrating.

Also, I started the zone a few weeks ago and dropped 6 pounds then I re-introduced grains back into my diet in zone quantities and I immediately gained back 3 pounds. I'm going to stop eating refined grains for a while and see where that takes me.

Have Fun, Train Hard,

Billy

Amy 37/63"/124

Did the C&J from yesterday. Power cleans and split jerks
CFWUx2,BWUx2,handstand practice
8xPVC 5x33 5x45 3x55
65 77 82 87 92 97 102 - very pleased as this is my first serious attempt at this.
Felt good enough to do PC&J 3x3-77,82,82
Then pull ups 10 9 8 7 6 5, varying grips.

Great day!!

90pu/90dip
12:10

120 dips/120 pull-ups

Alternating dips/pull-ups in set of ten. all dip sets unbroken, wish I could say the same for the pull ups.

17:43

Ya baby, first time doing 30 MU's
16 min.

23/M/180lbs
73 PU/68 Dips in 20:11
Calluses and hands were killing me so I stopped.

120 pull-ups and 120 dips
18:40
bleeding hands slowed me down

M/38yoa/158lbs.
Warm up: Clean & Jerk (7sets) up to 205(pr)
WOD: sub'd 120 pull ups/120 ring dips: 17:51

M/38yoa/158lbs.
Warm up: Clean & Jerk (7sets) up to 205(pr)
WOD: sub'd 120 pull ups/120 ring dips: 17:51
Cool down: 60 sit ups / 60 back extensions

M/38yoa/158lbs.
Warm up: Clean & Jerk (7sets) up to 205(pr)
WOD: sub'd 120 pull ups/120 ring dips: 17:51
Cool down: 60 sit ups / 60 back extensions

31/M/6'0/195

Practice: Clean and Jerk

Train: 30 MU for time - 9:20 as Rx'd

These were not full extension at the bottom with turning the wrists out, but to dead hang with arms as straight as I could get. Really felt strong today. Knocked out 8 straight, then 2, then rest were singles with 5-10 breaths in between each.

cfwu w/o pull ups or dips
13:04 as rx'd

45/M/6'/180

TIME: 11:56

CAN NOT SAY I DID AS RX'D BECAUSE THE LAST 6 MUSCLE-UPS HAD A SMALL JUMP OFF.

BOTTOM OF RINGS ARE SET AT 80 INCHES OFF FLOOR. ARMS STARTED WITH A SLIGHT BEND BUT ENDED IN FULL LOCK OUT AT TOP OF DIP.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

13:44

120 pull ups and 120 dips

6.32

Great weekend at RCF for the level 1 cert. Professional, informative, and well organized sum up the weekend for me.
Thanks all for the efforts to make it happen and especially the folks at Rainier for hosting!
Matt

51/197

30 jumping muscle-ups 11:44, decided to continue,
60 jumping muscle-ups 23:54.

Level 1 Cert at Rainier Thoughts: Really excellent. Robb "Uber" Wolf is a pleasure to hear expound, Mike from Flag talking technique WHILE doing muscle ups...lots of great stuff. Great, great form info/abuse both days. Mark, thanks for pushing my really slow self on that workout!

I don't recommend anyone doing their first long bike ride of the season on the way to the cert. It was 'nice' but it wasn't 'fun'.

Craig

Belligham next weekend...

100/100

24:30

Right wrist still hurt from yesterday WOD. Did "Michael" instead. Sub'd back extensions with 45# barbell goodmornings.

22:47

Last time was 22:11 but with only 25# DB for goodmornings.

Right wrist still hurt from yesterday WOD. Did "Michael" instead. Sub'd back extensions with 45# barbell goodmornings.

22:47

Last time was 22:11 but with only 25# DB for goodmornings.

m 33 / 181 / 6’2.5”
I got my rings a couple of weeks ago and have tried them a few times. I still have problems with getting a MU done.
Today I did
12 x 5 pull ups from a hanging trapets. Dead hang.
3 x 5 ring dips, after getting up with a jumping MU, rings at about 6’8”, good form
18 ring dips (16 consecutive, extra breath before 17th and 18th)
16 ring dips (14 consecutive, extra breath before 15th and 16th)
17 ring dips (18th failed)
15 attempts at a MU, all failed, between pull ups and ring dips
for a total of
60 Pull ups. dead hang from trapets.
66 ring dips
15 failed MU attempts

I’ve gone through the false grip video and the MUs there several times.
I have never had a chance to talk with anyone who can do a MU and have never had anyone look at what I do wrong.
I’ve done 59 consecutive bar dips and can do way over 20 pull ups and 10 L pull ups with good form without a problem. I can get my palms together behind my back and can do 20 ring dips with good form when fresh.
I feel that I’m getting the hang of the false grip. I secure it as advised in the video by hanging from the rings, not securing it standing on support. I can lover myself down in a somewhat controlled manner from a ring dip position maintaining a false grip (the first attempts I just “fell through” but it’s getting more controlled now).
I would appreciate any hints on how the get the MU right.
Where do you hold your gaze, what do you do with legs, hips, etc. Do you try to do the move as fast and explosively as possible or in a more controlled and slow manner? What goes on in your mind during/before transition?
Sometimes it’s more difficult for a seasoned athlete to explain what goes on in his/her mind when performing something that for someone who has just managed to do it for the first time. I would greatly appreciate any hints and comments from people who have learned the MU quite recently, as well as those who have done them for a longer time.
What might I be doing wrong? It shouldn’t be lack of strength or flexibility, or could it?
I feel I’ll love MUs when I finally manage to figure out the technique. So far it has been a great exercise in humility :)

cfwux3
burgwux2

30 muscle ups (subbed pu and dips)

75 jumping pu/75 dips

sets of 10 alt. pu/dips (some broken)

about 16 min.

180/m/33
4:38... Rx

Speal! 3:40 not my best...

8:47 120 P/U 120 dips no rings

120 PU
120 Dips
Sets of 4ea

27:49

28/m/190

practiced jumping bar MUs, roughly 60 total with focus on the negative and transition.

WU: ran a few x-c miles with dog
WOD: 120/120 in sets of 8, time = 11:54

34/M/223lbs/5'11

120 pull-ups/120 dips
25:09

First time doing this. I can't straighten my arms

L1 cert at rcf was sweet. presentations all very tight. Time was super well managed..minus a few extra minutes for lunch which I'm sure we were all actually happy about.. Robb Wolfe.. can't wait for CF nutrition!! Lisa and Mike CF Flagstaff..excellent supporting info/instruction all throughout. Nadia the demo queen, amazing? where can I get one?? and of course Dave.. tight, tight, tight.
I've been in fitness for 15 years and have developed a pretty acute cynicism for most programs.. CF is incredibly refreshing because it's incredibly sound. Super stoked to wear the badge!
Peace
David

120 pull-ups/120 dips
31:30

Last 50 pull-ups were jumping. I think I need some gloves for the PU bar in the gym, it's absolutely eating through my hands. My main weakness for the pull-ups was dealing with the grip issues from all the skin rips.

32/M/175#/5'11

120 pull-ups/120 dips
16:54

Sets of 10 for 60, then sets of 5
Figured I would break everything into sets to see if I could last the fatigue. Not really.

"Worm" (see post #20)
4 rounds, for time:
Weighted Pull-up, 25% bodyweight, 15 reps
Overhead Squats, 50% bodyweight, 15 reps
Row 500m or Run 400m
Maniac Muscle-ups, 5 reps

45:21 as rx'd with runs (BW=60kg)

Teddy M/20/211

13:24
no rings so i did 1 towel pull-up then 1 dip as a muscle up does that count?

Went to the cert 1 training at Rainer. It was an awesome experience. Nadia you were great and so personable, as well as Lisa R. I had so much fun and learned a lot. I would like to attend some of the nutrition classe. Thanks to my trainers from Snohmish Crossfit for suggesting I do this. It was well worth it. Rob, Dave, Mike the lectures were great and I learned a great deal. Thank you again
Carol

400M run
CFWU x3 -pu -dips +Pushups

Completed about 12 muscle-ups (jumping) and did ~60 ring dips and ~20 ring pull ups.
Completely exhausted!

The transition from high Pull-Up to deep Dip is my weak point. Figure I'll keep doing Jumping muscleups until I get the transition without jumping. I'll give myself a month! Maybe I'll lose weight :)

120 PU
120 Dips
sets of 20 each
19:15

So i guess today was my dumb day because not only did i forget my rings but I also did 150 pull ups and dips instead of 120. Anyways here is the results
CFWU X 3 minus dips and pullups
WOD plus an additional 30 of each
25:00 flat.

37M/5'10"/162#

Jumping muscle-ups: 13:43.

Small jumps. Good negatives w/full ROM.

40/M/185

CFWU x1 only 5 dips/5 pu's.

120 dips/120 pu's
28:37
All pu's were dead hang. I got a few half kips.
On a positive note I got my first double under today. I actually did 3 in row!

J roCk - you're an animal! BTW your Crossfit breakfast is probably one of my favorite Zone meals... Thx and keep roCkin! 3, 2, 1.. GO!

29M/5'6"/163#

As Rx'd: 8:42

First time doing as Rx'd. All MU's were broken down into singles after the first 5. Good day.

Big thanks to Rainer Crossfit and the entire Crossfit crew! Great practical application... was nice to hear it first person finally. Met some wonderful and fit individuals, my only criticism is number of participants. I felt it could have been an even more productive weekend with less people... more coaches and coaching.

Robb you are an excellent coach!
Thanks again!

re: Lehti

You need to pull the rings down through your pecs in the false grip, push your head through while keeping the rings tight which will naturally bring them into your armpits (thumbs will go from pointing back to pointing forward). From there its a deep dip. Its like riding a bike - we can tell you how to do it all day long, but you need to do it yourself so your brain and body work as one.

You have a classic case of over-thinking going on, what you need to do is if you start thinking about it, just walk away. Let it happen, don't force it to happen.

Chalk and taped wrists are your friends as well.

31/m/195

did "pseudo-muscle ups" with rings. rings hung low due to gym constraints, so started on knees, with feet dragging behind and slight jump/push off. Form much better this time than in times previous.

3:46

40m/188#/5'7"
400M run
CFWU X 3 minus PU and Dips

couldnt really get the transition down well enough. had to jump off a little but was able to get quite a few MU's down. lost count really as we did a lot of dips and upside down pull-ups with the rings; even did some L-PU's. great stuff! Jumped rope as we alternated...man i need practice on Double Unders.
Asthma boy out

As RX'd

11:14

That's a better time than a year ago when I did jumping muscle ups!

100 Jumping Pull Ups
0 Dips

/Fan

Rxd 5:27

Crossfit-me(and sometimes Sam)

Bryan Texas

Did this WOD a couple of weeks ago, so sub'd in a KB circuit care of Jersey Crossfit. Here it was:

Blast through this bad boy once for time!!

Row 250
Kettlebell snatch 10/10
Row 250
Push ups 20
Row 250
Swings 10/10
Row 250
Jumping pull ups 20
Row 250
Clean/catch/squat 20
Row 250
KB Sit ups 20
Row 250
Kettelbell thrusters 20
Row 250
Burpees 20

Got through it with a 24kg KB in 25:56. Great WOD.

46/m/180
#5 assist on all
46:47

UVA
19/Male/160 lbs

120 PU
120 Dips

20:13

UVA
19/Male/160 lbs

120 PU
120 Dips

20:13

29/m/210/6'1"

120each
25:26

28/M/72/195

10:13 as Rx'd

120 PU (assist w/bands, gravitron, whatever it took)/120 Dips (gravitron)
23:20
1 hr run

M/54/229
55 pullups (130# assist)
55 dips " "

Bend Research CF Group

TJ: 37/m/152
As Rx'd: 6:29. Beat my last time by over 2 minutes. PR!

David V:
Subbed 15 sets of 4 jumping pull-ups/4 bar dips: 8:33.

Opted for weighted pu's instead
7sets of 1rep
204lbs+90lb db...for last two sets

m/29/168
12:47 rx

m/29/168
12:47 rx

Older than dirt, bigger than most, slower than everyone!

120 pull-ups
120 dips

28:09

120 dips, 120 deadhang pullups
21:37, about 1 min faster than last time.

22/m/170

First time I was able to do all 30 muscle-ups.

As rx'd

15:09

Combined 3/23 with 3/24 did sets of 6 PU/Dips per set of clean/jerk below. Topped off sets of PU/Dips to 100 PU/Dips.
95
105
115
125
135
145 (pr)
155f, 155f, 145f, 135

10:44 as rx'd

m/34/70/190

7:44pr

5'9,21 male, 160lbs
I don't have access to rings so I had to use a bar...14 mins 13 seconds. I did an extra 5 because I was failing and had to use a jump for the first ones.

re: # 200 George
Thank you George. I think your advice will help significantly. “You need to pull the rings down through your pecs” and “push your head through” might work well as mental images. I’ll give it another go tomorrow.
I stopped using any straps or belts 3 months ago when I started CF. I might tape my wrist for this one if it helps to get started. I have chalk and it makes a big difference.
Thank you for the advice.

M/22/153 cfwux2

30 assisted (toes on ground) MUs on rings: 13:30

starting 1/2 week.
60 PUs/Dips 14:05

20/m/155

120 pull ups
120 dips

17:30

Way to go Eugene and Adam!! Keep after it guys!

As Rx'd:
5:04, hanging my rings at the fire station, full extension. Only a two second improvement, but I'll take it!

M/26/5'7"/135

Sub 4 pull-up + 4 ring dips... holy crap those ring dips make it harder!

26:44... added 10 minutes since last time, when I did the same workout only with bar dips. Couldn't believe how much tougher the pullups were even though the pace was slower. Ring dips really hit your traps/lats hard!

This gives me even more reason to get the MU down. this workout will get a lot more pleasant!

Had a great time this weekend at Rainier Crossfit for Level I cert. Big thanks to Curtis and Lori for the facility (Starbuck's in easter eggs, who would've thought?). Level I is worthwhile instruction as it ties everything together in a nice neat package to take and use to instruct others. That's the goal, right? It accomplishes this well with the competent instruction from folks like Dave (smooth as silk lectures), Robb (a walking encyclopedia of nutrition and fitness), Mike, Lisa, Dave, Curtis, and Lori most excellent instructors. And Nadia well what can I say, the "model of fitness" being a "model for fitness", good job, well done, great example of what crossfit can do for you! Looking forward to putting my new education to practical use.

Still can't get MU consistantly so I subbed.

120 Strict Pull Ups and 30 Deep Ring dips. Broke it down to 4pu/1rd x30.

26:37

S/F

Pull ups and dips (4+4)X30
13:21

39/M/6'0"/155

AM: Sqdrn PT was Laguna Peak run - approx 1.5 mi and 1200 vert, slow jog down just fast enough to keep mosquitoes off.
PM: 30 MU

7:12 pr by 21 sec

I'm leaving for Camp Pendleton for a meeting tomorrow. Hopefully I can find a way to do "Tommy V" while I am there.

Thanks Coach!

21/M/5'11"/210

120 PU's/120 Dips with the help of a pullup machine: 27:50

7:09
As rx'd

Missed a week on vacation... all I did was some running and basic bodyweight stuff.

Made up Fight Gone Bad (first time with this one)

sub 22.5lb db's

thrusters 30 25 25
SDLhighpu 18 15 18
box jumps 17 15 18
push pres 15 16 20
row 20 17 18

100 88 99
287

didn't push hard enough (especially 2nd rd)... 300+ next time

m/27/6'4"/191.5#

25:17

120 Pull-ups (Did 3 rounds of 10 with green band. Moved to black band after 3rd round of 10.)
120 Dips

Got strangely emotional on last two rounds. Took everything I had to stay focused on completion.

43/M/75"/200

120/120

25:11 of complete suck!

Alternated chin up then dip since dip bars were attached to the chin bar. I did the chin up, then a bottom to bottom dip to mimic the push up and down of a muscle up.

"Embrace the suck"

C & J single rep:
80-85-95-100-105-(110F)-105-(110Fx2)-105
(110Fx3)

I was Really wanting to get 110. It is the clean that holds me back. The last one I was determined to get under that bar. Which I did...as it was crashing down landing just above my knee. I have a bruise the size of a baseball and swollen on my leg. Bummed I did not get it this time. Next time.

Did some split jerks after just for fun, not really for max work effort,
single rep: 105-105-110-115-115-120-125

Post- pistols and HSPU
Erin

120 pullups
120 dips

35 mins

bwt:151

as rx'd: 4:02

22/M/170#'s

As Rx'd with kipping
10 @ 1:45
20 @ 5:53
30 @ 8:45

Missed attempts: 3

7:03...jumping MUs w/bottom of ring chin high

23/m/185

First time as rx'd! 13:45

Rebecca S:

sub 90 jumping ring PUs, 45 jumping ring dips, & 45 ring Push-ups

9:16

42/170

30 Muscleups, all but the first four singles.

10:08

42yom / 147

11:46 first time as rx'd on rings. In the past did kipping bar MU's and what a difference. I went from sub 4 minutes to almost 12 with a ton of misses.

BW 70kg
11.42

as Rxed
5s,3s,2s,1s

120 pull ups
120 dips

44 min.

Right forearm = toast

29yom/recovering globogym addict/195

Had a great weekend with Scarzy from Alabama coming up to visit AStreet and I -- it turned Saturday's rest day into:
Inman Mile (135, 1 mile walk) -- it was a good way to sweat the Juniper Berries from Friday night out!!! 27:47, didn't set any record, but it was more of a tough it out bonding experience.
Then AStreet decided that it would be a great time to do The Bear.
I was like are you F'in kidding?
5 Rounds later...a bruised back and a demolished ego! Got up to 135 on round 5, with 95/105/115/120 leading up to it. Quite a hangover cure. Rested Sunday.

Today as RX'ed: 7:58, a new PR so I was happy.

very light wu
as rx'd

Feeling really strong I finally did all true mu's with no assisted jumping.

12:47 PR

080103 18:15 w/cast on right leg & assisted jumps
071122 13:12 w/assisted jumps

7:48 Rx New PR.

I don't have rings yet so I did 120 dead hang pull ups and 120 dips for a time of 44:47. Not bad, I feel like I am improving last week I did "Angie" and it took me 28 min. just to do the 100 dead hang pull ups. Should I be doing Kipping's when I get tired or keep gutting it out like I have been? I really don't mind gutting it out! Mahalo

wod + 20lb vest = 9:42 hands turned out at the bottom, full extension with rings turned out at the top and full extension coming down, no jump off.
post: 1 round of helen 2:13

120 pullups & dips
21:21

first time as rx'd (full arm extention top & bottom & hands turned out at bottom)
8:39 with 2 failures, pushed it at the end and didn't dive the nose thru enough)
post-fat bar BP to 194# and 5 sets amrap Dbl unders.

41/M/172

10:14 30 muscle-ups

PR

45/182

6:56 as Rx'ed.

First 10 in 1:28, second 10 in 2:43 and third 10 in 2:45. I did the first 14 as 7 sets of doubles, missed the 16th which would have been the 8th double so settled down with singles for the remainder. Rested while Tom PR'd his 30 then got 7 consecutive MU's which tied my previous best.

Drink the Kook-Aid

44/76"/192

no warmup

100/100 (no rings)

PU: 17:30
Dips: 13:50

26/73"/175

Rx'd 1st time with this WOD: 11:30

Doubles and triples till I hit 20 then all singles.

49/M/220

70/70

17:38

51:30

As RX'd. Crazy. Finished the first 19 in 19minutes. After that I was helping with a class and resting because I had to between reps. I'm not happy that it took me SO long but I'm proud that I did it and finished it.

i thought I would feel much more satisfied after finishing since I've been waiting to complete a WOD with muscle ups since I started trying to get them. But they were far from flawless reps. Not total extension on the dip part on all except 2 or 3 in the beginning. The transition was easy every time. Only 3 totally failed attempts around rep 25.

Looks like I have LOTS of room for improvement on this one

:)!

M/35/140/5'-5"

@ CF Snohomish, one at a time, first 10 or so pretty strict, the rest were done kipping, 9:33 pr by 2:45!

m/22/178
4 sets of 30 pull ups and 30 dips
jumped for last 15 pull ups and kipped last dip set.
first set pull up, 2nd chin up, 3rd pull, 4th chin

19:44

46 / 174

as rx'd 8:29, new PR by more than 4 minutes!

Post workout 5 MUs in a row. Tied that PR. Got a new scar for that effort.

did OPT wod today:
5 rounds for time of:
25 box jumps 20"
20 jumping pull ups
15 45# push press
11:17

as rxd for the 120s

10 sets of 10 pullups/dips
4 sets of 5

23 minutes (worse than last time)

last time on january 3rd

120 pullups and 120 dips
12 sets of 10 reps

21.34

Anthony (M/29/170)

30 Muscleups for time
3:47 (PR)

Warm down with press, weighted chinups, weighted ring dips

7 MUs in around 15 minutes

then

30 rounds of 4 ring pull-ups and 4 ring dips in

30:22

used false grip for first pull-up in each round.

23yom/6'2"/220

did 120 pullups and 120 dips inplace of 30 muscleups
did them in 30rds of 4pullups & 4 dips

15:34

humbling, but very satisfying

120 pullups
30 ring dips

45:32

30MU in 4:45

51/M/155

13:36

Five and a half minutes faster than last time. Around 5 or 6 misses. I set up speedbagforum.com's workout timer to ring every 10 seconds, but my body's just not ready to go that fast.

As I was washing the dishes and contemplating the pain in my calluses, I had a vision of Coach G. laughing as he reads these posts saying "there's another jackass that did 120/120!"

Next time I'm doing 30 ring pull ups and 30 ring dips until I actually get a muscle up. I can't even imaging how sore I'm going to be from this. It's a matter of skill transfer, not just brute strength so 4:1 seems a bit extreme (after trying it out).

BTW, I already posted my time @ #237 so I'm not just ranting. I'm the jackass he's laughing at!

30 Muscle-ups for time (SUB 120 pull-ups and 120 dips)
18:40

60 Push ups with 22.5# Vest
60 Push ups no vest
40 Pull ups with 22.5# Vest
80 Pull ups no vest

Total Time: 39:24

M/38/178/5'10

30 Muscleups using tow strap over I-beam as rings.

10:30

27/m/169

30 weighted(25#) bar pull-ups, weighted(25#) ring dips

19:47

22/M/145

120 PU/120 Dips

17:30

ouch.

Did my 120 x 120...

I'm not feeling well after that. Did 20 x 20, then had to go 10 x 10, & was down to 5 + 5 on the pull ups. Managed to get 10 dips in each round without stopping.

Time---20:05

43M/5'8"/179