Sweet I have been waiting to do this one. No more 120 PU 120 DIPS

It's on John.

`NICE~ MYLEGGS cant move

newbie question: i don't have rings -- do bar muscle-ups count as rx'd?

120 ring dips or regular?
120pull ups straight or can i split it
40pull ups, 40dips etc?

We just installed new rings coming down from our 20' ceiling, this is going to be a whole different ball game!

Once again AWESOME I SUCK @ Pullups. I'll be at MWR North around 0700.

Perfect! I can use my new Tyler Haas rings at the school gym tomorrow. First time doing 30 MU for time.

I had a feeling this was coming up, I also feel a filthy fifty hiding around the corner.

playing catch up

Sat cfwu x 2

Fran asrx 5:35 2 sec off pr, then Crossfot at the beach in Jacksonville

5K not good 30:29

Sun

Cfwu x 2
Had to clean weight up no rack

OHS 135,135,155,155,155,165,185

Then 400M overhead walk with 95lbs and 5 OHS every 100M very, very, very tough.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Days like these elicits hate for the ringless gym I work at.

120 pullups and 120 dips make 30 muscle ups sound easy!

Yesterday I attended another Olympic lifting seminar by Sage Burgener at CrossFit HB, and again it surpassed my high expectations. Sage is an excellent coach - very observant, lots of praise and then points out areas to improve upon, all the while keeping a good pace of the class. She has a keen eye for detail and the ability to explain these complicated moves in language that is easy to understand and assimilate. Her confidence and poise belies that fact that she is only 17 (although she has been lifting for 11 years)! Even though I've been crossfitting for over two years, I found it very worthwhile to attend a seminar that stresses the basics and is taught by a great coach.

I'd also like to shout out a special thanks to Denise and Steve of CrossFit HB for hosting the seminar. Over the pass month they have hosted some awesome programs -- level 1 certification seminar, weightlifting seminar and this Olympic lifting seminar. They are incredible coaches, absolutely dedicated to improving the fitness of each member, and I'm fortunate to train there.

giddy up. I love muscle ups or is it the fact that I can actually do them. oh well bring it on. good to put more faces to names on the video yesterday

Just got done with the wod for 5/11

m/35/166
135x3
185x3
195x3PR!
205xF(balance issue)
205x3 PR!
215x1 PR!
185x7+1

#4: imo, bar MUs are "as rx'd", but you just have to note it.
I think I might actually try these MUs, however long they take. I'll have to hang them on the swings at the park.

#4 Bar muscle-ups are perfectly acceptable.

Going for my 1st muscle up tomorrow. Oh yeah.

I attened the crossfit cert. this weekend in Union City Ca. thank you so much for all the help with form and just the little adjustments to get me and many other fitters to the right technique. I can't wait to hit the gym Monday morning to do pull-ups and squats!

I've got to beat my previous 5:06. I love this one!

Does anyone else get told that they're obsessed with this site?

Just started Xfit today. Did the 300 workout to test where i'm at. I finished in 30 mins. I was pretty out of it afterwards since i just quit smoking yesterday. But felt really good after i caught my breath and the severe headache went away:) Can't wait to try a muscle ups for the first time tomorrow. One question, are these WOD supposed to finish so quick? Like i saw someone finish a WOD in 5 mins, should we stop there or keep going with another workout? 5 Min workout even though it's extrememly intense doesn't seem like enough.

Way to tart up the front page pics. Stay classy Crossfit.

This'll be my first CF workout. Body Building has been great, but after 20 years it's time to bid it farewell.

any body have any ways to avoid the massive burns that you get on your forearms.... not to complain or anything but they kinda suck

I NEED HELP!!!!

i cant do dips, not even one. they are killing my shoulder. Doc said i have tendonitus of the deltoid. just work around it do what doesnt hurt it.

i can bench/pushup fine. what do ya'll recomend as a sub for dips?

Vance

#23 - yeah I know what you mean. My left forearm is still healing from Elizabeth. Was thinking maybe I'd wear a long sleeve rashguard this time around. Of course I'll get called out for it, but what ya gonna do.

#20 welcome. good job quitting smoking and picking up CF. As for your questions, yeah the WOD afer a good warm up is enough. Also...read "Start Here" and the FAQ if you haven't. Very useful info.

vance have you ever tried bench dips...? easier on shoulder stress.

I got a question about muscle ups if anyone can help. I have rings but we only have a pullup bar at my gym that I can hang it from? Should i just keep my legs tucked in the back and muscle up from the hang position?

How many jumping muscle ups equal 30 real muscle ups? Or should i just do the pullups and dips?

After doing CrossFit for a month I decided to test my strength on the Bench Press to see if there was any improvement. CrossFit does not include ANY bench pressing so I was curious to see if their principles really increased overall body strength. Last month my bench press max of 245lbs was 6 reps. I had been stuck at 6 reps for 5 months. After 1 month of CrossFit...tonight I did 245lbs for a PR of 8 TIMES!!! That is an increase of 33% in one month. Needless to say I am quite pleased...thanks CrossFit.

42yo/m/5.11/170

36/6'2"/195
Colorado Springs

OHS 7 sets x3
As RX'd: 40/50/60/70/80/91x/91kg (200lbs)

http://www.youtube.com/watch?v=z8tLfq51W74

This is my first time pushing for a x3 rep max and I'm happy with that. My goal sometime this year is to push out 15 BW OHS. Muscleups tomorrow, I can't wait...

36/6'2"/195
Colorado Springs

OHS 7 sets x3
As RX'd: 40/50/60/70/80/91x/91kg (200lbs)

http://www.youtube.com/watch?v=z8tLfq51W74

This is my first time pushing for a x3 rep max and I'm happy with that. My goal sometime this year is to push out 15 BW OHS. Muscleups tomorrow, wee doggy.

Ciao

HR (#28): I wouldn't go so far as to say CF doesn't include any bench...it's just not all about the bench like a BB routine.
Nice to hear about the increase, but I'd caution you that going from 6 to 8 reps, although an increase in work, it's not a 33% increase in strength. Do a 5, 3 or 1 rep max to find out where you are. It's tempting to say, for eg, that taking a once 1RM and doing it for 3 reps in a 200% increase...however, it more likely an increase of maybe 10% in actual 1RM strength.
It would be closer, given the information provided, to find a weight that you can put up 6 times and only 6 times, and that would correlate to an increase ratio...but that same ratio might not be consistant with increases in the 1RM and 3RM range. Just some food for thought.

I don't have rings, but another CF'er said "bar MUs are "as rx'd", but you just have to note it".

Is this true?

STutnick: It's not actually "as rx" as it's not on rings, but the 30MU on rings = 30MU on bar, insomuch as this WOD is concerned. Just note they were done on a bar (which IMO is harder than on the rings).

RE: #33

Thank you for your response; the camaraderie on this site is great.

Oh, and good video BTW...I learn some good stuff here.

Before anyone gets bent out of shape.

easiest to hardest (with good technique):
kipping bar
kipping rings
deadhang rings
deadhang bar

Anything non-rings is not rx'd in the sense of 30 MUs. Although if you do deadhang on bar you're doing something harder than rx'd; kipping on bar something easier than rx'd.

Alex, (#31) yeah, I didn't mean to imply it was a 33% increase in strength. I know that is not accurate. It is a 33% increase in the amount of reps at that weight. I'd been stuck at 245x6 for awhile, so to jump up to 245x8 was nice. My 1RM is 300...didn't try that tonight after my 245 PR. It was just a quick test to see where I was at. Tomorrow I'm back to WODs. I'm loving CF!

do we do 120 pull ups before we move to dips, or can we mix it up? thanks.

30 Muscle-ups as RX'd 8:28
2x1 mile run warm ups: 6:12/6:20
My Pose sorta sucks,but oh well, dropped 2:02 off of my last time>>

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'

uh oh!

Was going to call off & do light grappling in lieu of the 5k tommorow (free t-shirt!), but I think it might be a good time to put the feet up on the bench & work the assisted muscle-up.

Gotta ... get ... muscle ... up!

24/M/5'7"/170 lbs

30 bar muscle-ups, as prescribed... was aiming for sub-4 mins... finished in 2:54 (new PR) :D

previous best was 4:17 :)

bump #5.

#5 and #43

I see you guys are getting ignored.
See the link below, it is from the FAQ.

Suggestion: Do 4x4 and count "One".

http://www.crossfit.com/cf-info/faq.html#Substitutions4

hello all! what is a respectable time for 30 ring muscle ups? did my first one last week. can do about 5 in a row now. thanks. loving crossfit. dt kew, london

5:58 - 30 ring MUs; all started from straight elbow hang, straight elbow support and returned to straight elbow hang. No "jump off" reps.

34/M/168
AS Rx'd
10:17

5/12/08
CF WOD #15

Couple minutes of Jump Rope 30 secs. alternating each foot.
CFWU but subbed B/O Rows for Pull-ups & Push-ups for Dips

4 Rounds of 30 pullups + 30 dips = 120 of each
After 1st set used assisted pull-ups (2 legs) and 20 bench dips + 10 body weight dips.

Time: 18:29

Have a good day, all!

120 pullups
120 dips

25:19...sigh

this is discouraging. have been on cf a month and still can't do more than one pullup. I am M/33/5'11/190, can do about 80 pushups and 7 minute miles, but all I can manage is jumping pullups.

#2 Trampas -- bring it. Oh wait, it's already been brought.

6:53 Rx -- 6:10 improvement over 080324 (48%), and I managed to not rip my skin open this time.

Did this Fri, 8:24 (PR)

20/m/6'1/155

O shit, I bought rings about a month or two ago for this but its rainy here in nyc to go outside and hang it somewhere. I guess I go to do the 120 pullups/120 dips.

NO RINGS this morning.... CF Warm up X4
120 PU's//120 Dips
9:33

where can i get a good set of rings at a decent price...

8.13 first time. did 5 to start with then had to do the rest in 2's! hard work

M/28/190

30 muscle ups:
29:25

#23 Are the burns from the srtraps or the buckles?? if the burns are from the buckles on the ring strapsmake sure they are always facing outward before you start your dip, i never had much trouble with the straps but the buckles can gouge you up pretty good~ TRAIN HARDEER~

been crossfitting for about 3 months now... might be time to breakdown and order some rings...

3...2...1... go

33/M/187

M/U's as Rx'd
11:23

low ceiling prohibits true ring pullups into the muscle up. subbed jumping ring pullups into ring dips: 9:50

M/25/135#

As Rx'd

T = 4:59

Nailed the first 10 in under a minute and then pace slowed due to muscle fatigue. Should have paced a little better I guess. Down 30secs on PR so a little disappointed.

M/36/155 lb

As rx'd
6:05

Crossfit Pentagon: "You can cry, but you can't quit!"

8:20...jumping w/rings @ nose height

M.31.5'7.175
As rx'd
6:17
I hit a wall at MU 24, I missed 2 tries in a row, then had to shake it out. I pr'd by 5 seconds, but I was on track for 5 min.

120 PU/120 Dips

21:11

120 pull and 120 dip
T: 16:43. Next time i'll try for the muscle up

Nice!
Just ordered my rings.
Am 1 week behind on the WODs (Today doing "Diane")
Rings take 1 week delivery.
Should arrive right on time for this WOD!!
Good Luck and Happy Zoning!

31 pullups
40 dips

M/25/73"/231

I switched this to 80 Dips and 80 pull ups since I've been rehabbing for about 2 weeks now. Only took about 15 minutes but I wasn't watching the time that close since I was scaling. This was evil.

m/29/195/6'2"

30 Bar muscle ups:

26:45

31/5'7'/ 173
120 pull-ups
120 dips

broken down to 10 sets of 12 each B2B

16:54

PR!! addict...

35/m/70/175 120 pullups, 120 dips. Broken down into sets of 10, alternating, 25:06

bw 165

120/120

18:21

+ 24 lb weight vest

31/m/170

120x pullups
120x dips

14:35, still working on muscle-ups.

Isnt the substitute for Muscle Ups 3 Dips/Pullups, and not 4......?

25/m/185/5'9"

did 30 sets of 4 and 4:

17:15

did fran too:

6:00

did the overheads too:

115-135-155-165-175-185(failed on last rep)

viva la revolution!

as rx'd

26/m/215

8:15

set a timer to do 1 MU every 9secs that lasted for the first 15 muscle-ups...kinda fell apart at the end.

wow...this will hurt.

30/m/195

120/120

started with sets of 10/10 ended 5/5- 13:43

pushed the intensity towards the end and wound up ripping some flesh off of my right palm, should make the next workout cycle lots of fun.

just ordered rings too ! good job everybody.

M/40/5'11"/180

26:21 (120 pull-ups, 24 sets of 5; 120 stool dips, heels on floor, 12 sets of 10)

F/37/5'6"/140

34:33 (120 pull-ups; 120 "stool dips" with heels on floor; 10 sets of 12 with lots of mini-sets on the pull-ups)

27/m/155

Second day on Crossfit

Finished 120 CU, 120 Dips 20:11

Feel great after doing the workout. Way more intense than regular bodybuilding.

M/29/205

I did a lot better than I thought I'd be able to do! I didn't have rings, so did the 120 PU and 120 dips on an assist machine.

19:58

41/f/5'10"/160

120 pull ups (band assist), 120 bench dips
10 sets of 12

16:27

M/52/184
120 pull-ups and 120 dips = 12:22

m/29/5'10"/150

120 pullups
120 dips

as 30 x 4+4

29:44

dips were fine. pullups sucked.

m/39/199

120 pull-ups
120 dips

31:32

M/35/180

7:56 Ring MU's as RX'd (PR)
Left wrist is pretty torn up. oozing nicely on my keyboard.

m/28/210/6´6"

As Rx´d with assistance (on a good day I can do 7 MU without and 5min rest between each...)

half an hour : )

subed
60 ring pull-ups
60 ring dips

14:17

Steve
M/46/171

90 PU
90 Dips

19.01

44/m/159#

120 pullups
120 dips

17:10 PR

Is the only way to do this with rings? The school gym doesn't have a set of rings.

31/m/190

as rx'd

7:20 (PR)

PR by 26 minutes. Sweet!

SWEET! I just got my first muscle-up. Can't wait to do this one.

I might have to reduce the numbers, but still can't wait.

I Broke my thumb a few weeks ago. I finally felt up to using my hand again so I went out and bought some tie-downs for my rings which I had yet to use.

Did a bunch of ring pull-ups, push ups and dips. also ring rows. first time in 15 years that I'd touched a ring. those things are RIDICULOUSLY fun to play with.

23/M/150

4:51 As Rx'd. 40 sec off PR. Did Murph last week and haven't felt strong since.

Tried to do muscleups - can't get UP OVER it. Grrr.

Did a bunch of ring dips, but ... well, nevermind!

3xcfwu sans pull ups and dips and situps
amundson wu

14:19
first 11 started w/ wrists rotated out then got impatient.

#94

Read comment #15 and #16.

33/M/135

7:21
Just installed my rings yesterday so I was really excited about this one. I can't get from the pull to the push position so for today I did jumping muscleups focusing on that transition.

#50

Try doing negative pull ups, get over the bar and try to let yourself down as slow as you can. pretty soon you will be strong enough to do reg pullups.

CFWU

120 PU + 120 dips (6 sets of 20, alternating)

18:20

10 min jump rope

119 PU
120 bar dips

26:38 sets of 10 alternating until last group of PU, dips not too bad

This is the 1st time it came up since my newly gained ability to muscle up. I managed 15 MU's in 15 minutes but started to feel my brachialis (like last time) so I scaled to jumping MU's and finised in 19:47. Have such a great since of accomplishment after MU's; just love 'em. Have a great night.

51/M/202

120 pu/120 dips..sets of 10

16:30

I am a football coach for a high school. I want to talk to other football coaches who are using this. Anyone out there direct me to the right place on the website or to some coaches?

m/31/180/6'

30mu on rings fully locked out

as Rx'd

4:10

I was over my pr by a good amount and I was shooting for a sub 3:30. dont you hate that feeling when you have an idea in your mind of how things are going to go and they just dont go that way. either way it was a good effort.

120 pullups / 120 dips since no rings

walk to gym, .5, with 10lb kettlebell on back

berg wu

pullups - 30, then 90 pulldowns starting at 120lb and dropping weight to keep going

dips - as RX'd but after about 40, it became sets of 3-6 at a time. Very tough, but complete.

ran home .5 with a 10lb kettlebell on my back.

...forgot to look at the clock at the end, but guessing at around 20:00 - maybe more.

very hard.

--
christian
http://run50miles.org

I am a football coach for a High School. Where can I find other football coaches who are using this stuff?

#56

http://ringtraining.com/store/eliterings.html

M/22/6'1"/185

As RX'd in the rain: 6:08
Not my best but I'll take it.
This is the one WOD that I'm really glad I can do prescribed, because 120 of pu's and dips is awful

M/27/183/69

12:38 for 120/120, not impressed with my time at all....need to work harder. Airborne.

120 Pull-ups
120 Push-ups

29:31

No bars, no bench close by, and going for higher intensity than running 400m to find something to dip on. I suppose I could have doubled the push-ups for added intensity. If I have to work out at home again, I'll give it a go.

Question: if I have a stilt house (on the beach), where could I install some dip bars?

This is perfect!!! My boyfriend just broke up with me and I always say to the women I train, if you cant breathe you cant cry!

As rx'd

8-3-2-2-2-2-2-2-2-2-2-1

5:47 (pr)

33/F/5'10"/155#

I got my first muscle-up! (yay!)

I got a second muscle-up! (but, oooh...more of a struggle on that one)

and then, my shoulders were gone! No more left in me, and I was still on my warm-up. So, I did half of GI Jane in 8:48 and called it a day. I'll get some extra work in on the rest day tomorrow.

As Rxd:

A disappointing 7:08.

A full two minutes off of my pr.

Blew myself out too hard in the beginning. Need to kip more and pace better. I guess you cant pr every workout. Oh well, next time!

CFWU x 1

No Rings
120 PUs & 120 Dips
Sets of 4 & 4
15:24

Could have shaved time doing higher reps, wanted to try simulate ring dips as close as possible. Last 10-15 PUs were getting sloppy.

120/120
Jim 48/M/160 12:52
Mark 28/M/220 15:03 (on Gravatron)

37/m/5'4"/164

#50 jwin - just a suggestion, try working w/ negative pull-ups, you should be doing reg. pull-ups in no time. I've seen it work for alot of people. Good luck.

I did 2 WOD's today:
OHS 7 x 3:55;65;65;65(form started to get better here);75;75;80

120 pullups/120 dips
started out doing what I believe is called a "frog" kip. it felt like I was not getting full extension at the bottom so I went back to my reg kip. Anyway, time:14:55

120/120
24:20

Glad tomorrow is a rest day. My shoulders are toast.

m/30/210/6'1

120 ring dips/bar pullups

17:36(pr)

30 Muscleups on bar
6:14. Ill take it.

30 muscle-ups
5:24

120 pull ups
120 ring dips

18:50

22:27 for 120 pu/dip

This is in reference to comment #36... Kipping pullups are Crossfit's default pull up, but is a kipping muscle-up, what is being prescribed? Does this apply to both bar and ring muscle-ups?

as rx'd-full turn out at bottom-8:24
post hang squat clean practise-142/147/152/157/162x3 reps, 167/172/181/186x1 rep
43 yoa 173#

Did 30 Jumping Muscle-ups. Rings slightly touching the top of my head.

9:10

5:00 (pr) as Rx'd

Last time was 6:13. Felt good today but I definately hit a wall at 20.

Nice job #118 Laura, seing ladies do MUs is awesome. So few guys can do them, it is always impressive when you ladies show your stuff.
Did not do this WOD for time, as I was working with a couple of newbies. They did ring pull ups and dips. I worked in MUs. Previous best was 2 in a row. This time did a couple 3 in a rows. Completed about 16 or 18 MUs before arms gave out. Better than 11 last time. At MacDill gym.

26:51

120 Pull ups followed by 120 dips... next time i'll do it the 4/4 way....

24:20

First day doing CrossFit! I know I can't do muscle ups, so I went with Old Lady Fran.

Fran:

SqThrusts: 135lb x21,15,9
Pull ups: 21,15,9

Time: 23:53

Needs some work... like actually doing the rx'd weight)

M/32/165lbs

30 Bar Mucle ups in 9:34, after 5000 on C2

M/32/165lbs.

30 bar muscle ups in 9:34 after doing 5000m on C2

33yom/167/6'0"

120 pullups, 90 ring dips - partitioned off 4x3, respectively, for 30 rounds.

29:20

m/52/5-10/195
120 & 120: 25:40
Note: strained left bicep half-way through, had to switch to chin-ups

Tucker you're a star!!

No rings or standard pull-up bar at the gym. Tried for about 15 minutes to improvise a muscle-up using a TRX set of belted handles and then on the top beam of the power rack. Needless to say was unsuccessful. (Next time to the playground for my first real muscle-up.)

120 pull-ups/dips, alternating 10s - 32:30

500m swim (Fin)
ROM's

WOD
:11::55

Yesterdays WOD: OHS 3-3-3-3-3-3-3
45x10, 95x5
135-135-135-135-135-135-135

Was sharing the Pu & Dip bar w/others. Shoulders pretty smoked after the PU's, Dips and OHS. Stayed w/135 all the way through. Playing it safe w/out Bumper Plates. May run later.

Get some, Go again!

I can not do dips. I get this really sharp pain in my left clavicle and for a few days after it feels as if my arm is being pulled forward like a tight joint. I have streched it out and it still happens. Ive never broken it. Anyone else have this problem. Ive found a few people through google searches that have, but am looking for a sub for it.

30 jumping muscle ups from the floor...9:05

Did 30 ring pull ups afterwards.

Sorry for taking up so much room. I got home after doing the OHS WOD and sat down, when i stood up i got a sharp pain around my right hip bone right in the top of my thigh,pelvic area. Now there is slight bruising and a small bubble/lump. Its very sore and Im really hoping its not a hernia. Any insight on this would be much appreciated. pls email @ motomaniac86@aol.com

30 jumping mu's, 6:07

46 / 177

as rx'd 7:44, new PR by :45 seconds. I added tape to my rings today and on rep 28, got a rip on the right hand. I had to tape it. Then on rep 29, I got a rip on the left hand. I had to tape it. I lost over a minute with the taping. Oh well, next time will be that much better since I'll tape beforehand.

David, I'm glad we didn't do MUs after the OHS last night.

I've decided to build some rings this afternoon for the next time Muscle ups come along. So this morning here is what I did.
Warm Up
300 Jumprope Skips
3x10: Pullups; Pushups; Wall Ball Situps; Back Extensions then my main routine.

3 rounds of...
10 Man Ups with 20# Dumbbells
20 Deep Squat Box Jumps - 16" box
20 DB Swings - 45# DB
400m Run

Very good MetCon Routine
42yo/m/5.11/170

m/35/166

as rx'd

6:28

I am a 36 year old firefighter. I have been doing Crossfit for about a year and I am in the best shape of my life. I recently went to two level I certifications and started doing a paleo Zone. My wife and I and two other firefighters recently affiliated with Crossfit(Viking Crossfit, Pleasant Grove, Utah).

I am amazed at the difference after attending the cert and doing the Zone. I have been cutting huge chunks of time off of my WODs. The amazing instruction at the certs has helped my technique and thus improved my strength tremendously.

I religiously follow the WOD from the main site. Thanks Coach Glassman and Crossfit HQ for all of the information, videos, and the open forum to talk about it.

30 muscle-ups
rx'd 7:35

I made up Fran today and will do the 30 mu tomorrow.

Fran as rx'd:

5:03 PR by 1:24.

I was simply shooting for sub 6:00. I never expected to be grazing the sub 5 mark. I'll get it next time for sure!

Thanks for timing us Ryno.

This is the tenth day that I have been doing crossfit. I posted a first ever time of 9:30 doing full arm extended ring dips. Is this a decent time?

28/m/188

13:02 (1st time, so PR by default)

definitely paced myself too much, as i did my last 8 in under two minutes.

Big Smiley Face :>)

Me: 41yo/M/5'10"/180lbs

Warm Up: Greg's warm up - Pull Ups and Dips

WOD: Muscle Ups: 49:48

30 Muscle Ups: 30 Bar Muscle Ups

Cool Down: a more victory bar muscle up

Oh, I'm am so happy about today. This workout has been one of the last hold outs that I could not do as prescribed. Today, I did not care about time, I just wanted to do them, and I did, Yahoo! I actually felt very strong on this WOD and next time I will try to cut the time in half. Today the goal was to finish and I didn't want to mess that up.

Also, my girl Lysa's dips and pull ups are getting very strong. Today she did all of the dips on a dip bar without assistance! She was also able to knock out about half of the pull ups on the bar without assistance, most excellent!

Have Fun, Train Hard,

Billy

120/120

15:44, pr by about 4 minutes.

8:31

pre: rom stuff
post: l-sits on rings back extensions and laying on the floor

last time: jumping mups 60reps first 30 in 5m second 30 in 6m58s for a total of 11m58s

this time: still jumping mups 60reps broken into sets of 6 first 30 in 4m17s second 30 in 5m41s for a total of 9m58s

2minute improvement and form was better, feet in front of me in seated position pull up hands/rings in to center of chest to dip position push through dip

I did not count the ones when my arms would flail out to the sides, at least the ones that I could notice.

Good stuff.
Power Output
126.54 watts
0.17 horsepower
93.33 ft-lbs/sec

30 MUs in 14:51

first time as Rx'd.

51/195

Jumping Bar Muscle-ups.
15:05

As Rx'd: 38:19

Holy smokes! That was tough. I had only gotten a couple of MU's messing around after I got my rings last week. I'm just happy I was able to finish.

Do bar muscleups still require a false grip or will a regular pullup grip work? Haven't gotten my rings yet and want to start working on these. The 120/120 sub sucks.

I started out playing with our pull-up bar and tried to do some bar muscle-ups. So far, I could only get my left shoulder above my left hand.

Then, after I couldn't even do that anymore, I did some dead-hang pull-ups and as-low-as-I-can dips until I couldn't do them anymore. (I can't do 120 of each yet, either... sigh!)

51/M/150

50% week, 15 muscle-ups

2:36

First seven unbroken (first time I've done more than two in a row). Most of the rest were not Kelly Moore-like, i.e. they were "jump off" reps.

I6: 120 kippers + 60 jumping ring dips - 22:05. Hit 20 in the first set (PR)

1LT: 120 kippers + 60 ring dips - 22:07 (needs ROM work on the rings)

Soto: 87 partial kipping pullups + 60 jumping ring dips - great work. Kips coming right along

CPT_E: solid work on developing the kip & jumping ring dips

#162,
You can use false grip on a bar if you want a really strict bar muscle up, but my money says not many people could complete 30 like that.
I use a trad. grip and kip when rounding the top of the bar. It does murder your forearms though.

Hi -

Has anyone here ever heard of Newton Running Shoes? http://www.newtonrunning.com/the-shoes They seem to reiterate the running techniques in some of the running videos.

Have any of you used these shoes? I'd really like to get some feedback because they are very expensive ($175) and it'd be great to see what some CF'ers think of them before spending all that money.

Please let me know.

Thanks - Matt

31/M/6'0/195

Practice: None

Train: 30 MU for time - 13:52
Way worse than last time (9:20). Strategized it too much thinking I could hold a pace of 1 x MU per 5 seconds. Got 15 in 2:30 and was destroyed. Around the eleven minute mark decided I was finished on MU and transitioned to pullups/dips (32 each). Hard lesson learned.

First crossfit workout after being out in the field for 10 weeks. Woohoo...
120/120
21:25
Then I did yesterdays
95-115-135-145-155-165-175
Really weak compared to where I was when I left.

stretch and go

Asrx 11:35 First time I was acually able to finish so new pr.

Rest is now needed.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

14:16 - Still have yet to string two good muscle-ups together after going to full lockout

M/20/6'1"/195

One mile run out to pull-up/dip bars

120 pullups/120 dips in 22:44

I seriously underestimated those dips. Brutal.

120 kipping pull-ups/60 ring dips

17:36

M/29/165/5'8"

CFWU
Burgener Warm Up

As Rx'd:

9:54

First time actually able to do this as Rx'd. Didn't get rings until a little while ago. And of course this WOD came like a day after I got 'em. So needless to say, I was unable to do even one about 2 months ago. Now I can do 8 in a row before I've gotta take a break. Ripped up my right hand pretty bad though - a torn open blister about the size of a quarter...OUCH!

as Rx
16:03
hey thanks to whom ever for the tip about the rash guard it helped out a little but it still hurt the scabs on my arms a bit but like you siad what can you do..

Skipped this; researching more into my diet.

Subbed,
ca 40 dips, a few pushups, a few overhead squats with rocks (scary) and some benchpress with more rocks : D

>>>

Firts time doing this WOD. In fact first time doing 30 mu's in one day.

12:49

Tore a big chunk of skin of my right hand half way throug...OUCH!!!!

29/m/5'10"/195

120 pull ups
120 dips

23:40.

5 days til the wedding!

3 CFWU 10
4 dips, 4 pullups, 4 dips, 4 pullups repeat til 120
16:15

120 pu
120 ring dips

26:24 (PR by 11 min. Second time doing this.)

#101, thanks. I will give those a try. We have a bad pull up bar, i will c if they are possible.

27YOM 185#

Started off with a 2 mile run WU at 15:01
did 120 pullups then moved on to 120 dips
18:41
after seeing some of these times I see I have to work on this one!

29:03 as Rx'd 120 pullups then 120 dips personally I feel my time is not great and I can't wait to tackle this again and smoke that S*#T

F/40/5'2"/122

I don't quite have the muscle up yet, but I'm getting there. Did jumping muscle ups today, followed by 30 (regular) pull ups, because with the jumping muscle up, the focus is really on the dip part. But, I'm hoping that all that jumping into position will help the transition, too. Tried to do a few just from standing rather than jumping and they were much harder (although I did get a couple!). Rings were about at the top of my ears. I need to find a better place to hang them, because I can't raise them any higher if I want to avoid bonking my head on the pull up bar they're hanging from!

Anyway, time was about 9:00, including the pull ups.

Pre WOD: 4 mile run + CFWU with no pull ups or dips
Post WOD: practiced L pull ups, skin the cat, arm lock out on rings, and OH squats w/ 45 lbs.

Great day!

21:05

120/120

Just a few seconds better than last time...got caught waiting on the pullup bar at the Globo. No excuses, though!

27:57 for 120 pullups and 30 ring dips (4:1)

M/32/6'1/192lbs

CFWU x 3
as rx'd

16:22

made up fran today, pr by 2 minutes

4:42

3..2..1..get some

Deadlift volume day: 5,3,3,3,1,1,1,1,1

308,328,338,348,352,372,382,387,X

CNS just fried from the late WOD last night but it's good to test that and push through adverse training situations. That's the most I've lifted since the injury so it felt good to do that although form has taken a beating. Didn't do the last 1RM as my right glute started to bark at me and I didn't want to risk being gimped.

Post-Karen in 5:14, new PB.

Looking for someone that can design websites. I like typepad but want something a bit more...could use the help...trying to get my affiliate up...tobias.neal@hotmail.com

Looking for someone that can design websites. I like typepad but want something a bit more...could use the help...trying to get my affiliate up...tobias.neal@hotmail.com

No MU's for me, so I elected for 120 dead hang PU's and 120 ring dips.

I was, frankly, pish this evening. The Dead Hang pull-ups became shallow and pathetic and the ring dips went from immature to mere amoebae. No amount of recovery could alleviate this it seemed. Ah well.

M/30/157#/67"

19'23"

M/45/6'/175/100'

On travel. Globo hole has no rings. They did have plenty of folks doing some of the strangest looking exercises, especially with the cable pulls located below the only pull up bar. Anyway I digress.

120 pullups, 120 dips
19:28

I am looking to open my affiliate and I need some help with the website. I am looking for something more than typepad...anyone has the skills I would appreciate the help. Please email me or call 719-491-2225.

M/40/72/190
15:59 - 120/120 in sets of 10, self assist machine

BRI CrossFit Group:

TJB (37/m/155): As Rx'd -- 6:48. 19 seconds off of PR.

Jeff (32/m/180): Subbed 60 PU/60 dips -- 12:38.

Chris (33/m/200): Subbed 60 jumpin PU/30 dips -- 9:48.

Mike (39/m/150): 40 PU/40 dips -- 9:30.

Tom (?/m/?): 60 jumping PU/120 bench dips -- ~10min.

37M/5'10"/164#

Jumping muscle-ups: 13:47.

4 seconds slower than last time. Small jumps. Good negatives w/full ROM.

12:30, done at st. 5 getting off shift. Very tired, but oh well, way off my pr of 8:58. Guess I'm smoked from my new pr on Fran yesterday.

42yom / 149

Made up Fran today 4:43 as rx'd. Details there.

120PU/120dip

x
PU: 34x140, 35x155, 51x170 - 19:14 min
Dip: 40x110, 23x125, 57x140 - 16:11 min

35:25 min total

m/26/6'3"/215lb

25m/5'10"/185
120/120
21:06

First WOD back from a week surfing in El Salvador. Subbed ring rows w/ feet on bench (x3) and ring dips (x2) so as not to overwork the L shoulder... :15::41

Comment #194

Tobias, I have a buddy of mine that does website design on the side for a living. I'll send him your email and phone number. If he has time, I'm sure he'll call you or email you. Congratulations and all the best.

Ran intervals yesterday: 6 sets, 3 min hard/ 3 min easy

800m Run
25# 1 arm snatch, 10 each arm
20 DB cleans, two 20# DB
100 sit ups
20 DB cleans, two 20# DB
25# 1 arm snatch, 10 each arm
800m Run

My watch strap broke and I had it hooked to my water bottle. I was full of energy today and could not wait to see the time. I looked only to find out, the Chrono did not start. Arggg!

Erin

35/m/203

120/120
19:58 as rx'd

new pr

First time EVER doing a WOD. Quite the newbie- can only do 2 pullups so did 120 negatives and 120 dips.

I WILL GET THERE...

I didn't care how long it took me. I just wanted to be able to post "As RX'd" for the 1st time with this WOD so I took tons of rest. 59:45. Next time I'll actually try "for time".

120 pullups, 120 dips

14:39 (PR)

45/181

7:56, over a minute off my best. Started out fine but 2 misses at # 26 got in my head.

Great job Tom, a PR is easily worth 2 rips.
Billy, success!
Mike, Fran is hard enough to mentally prepare for on the day it's prescribed let alone doing it, with a great time, on a different day. I think nothing short of a gun to my head would get me to do it on an off day.

120 pull-ups/ 48 ring dips,
in 12 sets of 10/4
21:57

First time doing muscle ups in a WOD. goal was for 1 every ten sec. It didn't work out that way... still i'm content.

30 ring m ups
time: 6:32

http://www.youtube.com/watch?v=I8yx88Ncivw

On 3/17/08 got 90 reps broken into 3+3 in 12:40
Today, broken into 4+4; all 120 in 16:15
PullUps were strong, but failed a few times w/ dips

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

2 muscle ups: 9 minutes
60 pull ups
60 ring dips
Alternated in broken sets of 10
Total time: 30:22

Compared to 080103: 30 muscle ups: 19:08
Foam roll after.

movement prep/prehab
cfwu x 1 [-pu/dips]

800m row

120 pullups/120 dips[60 ring dips]

forgot to time it, but it was slow.

25/m/155lbs

30 muscle ups as rx'd:

6:27

PR by 4:33!

24/m/194
20:35 5 muscle ups + 100 ring dips + 100 pull-ups

First time as RX'd!!! WOOHOO!!

36:17

Did the OHS WOD before these. I am on a 50% week so I scaled to 30 ring pullups from deadhang and 30 ring dips.
Time: 5:03

Thanks Coach!

m/6'/200

CFWU x 3

120 kipping PU + 120 dips in sets of 4 reps
24:10

22/f/5'0/112

120 PUs
120 Dips

22:34

6:39

30 Assisted Muscle-ups for time

21/m/165

7:18 as rx'd on rings.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/151

WOD as rx'd

3:32(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

had to do the pull ups and the dips

17:13 feels good...

anyone have a suggestion of where to b uy rings???

>>

12:46

as rx'd:

23:49

Jeff @ home
Did 12 consecutive to start then singles.
5:16

as rx'd 7:30. PR by 2:28.

Did 120 PU followed by 120 dips with a 25# weight belt: 39:23

Tried to squeeze this one in to 20 available minutes. Can't do a muscle up.
90 Pullups and 90 Dips, 17:43
In sets of 20-15-10-5-5-5-5-5-5-5-5-5
Started having to do some kipping for the dips. Hopefully kipping dips are okay. :)

Gaucoin, good job on helen with the bum ankle. Sounds like your back in the race again.

m/43/175

120 ou
120 dips

17:47

top of ring even with top of my head. pullup as far as I could, push with feet through transition, then full dip.

7:37

during warm up got my first ever muscle up! wasn't really thinking about it too hard. just thought I'd try and somehow pulled it off. so mostly luck. tried again but couldn't get another one.

Haven't posted for a few months.

Behind:

W/U: 100 situps, 100 back ext
Fran: 5:25, 1:00 off PR.
OH Squats:
3x115
3x135
3x145
3x155
3x165
2x135
6 sets was it. Felt strong, but my wrists were shot. I almost lost it on the last set at 135.

27/m/184

10:28
Sub 120 pull-ups and 30 ring dips

David Sailor:
I think being a tad deranged is part of being a crossfitter. You would think missing out on Fran would be a good thing until you do miss one and see some of the times being posted and read the comments of the struggles and relief after getting through it. I may be disturbed but I felt left out. Besides most of the people at my gym think I am absolutely off my rocker anyway. So a little self induced pain and misery is certainly palatable. The way I look at it, I would much rather have a go at Fran than Eva (no offence Eva but your named work out is a monster) at least Fran is over quickly.

… Mike

29/f/110

wanted to run at scuplture park today. did a 3.7 mile run and stopped on the way back to do the muscle ups on the bar in the park.

~ 3 mile run 23:40
30 jumping bar muscle ups: 4:39
~.7 mile run back: 6:14

pre: wux1
post: stretching

120 Pullups/120 Dips
5x24
17.54

bwt:151

as rx'd...4:09

did first 10 straight, then had no stamina to finish

Had to modify and scale this workout.

20 rounds of: 3 pull-ups and 3 Push-ups

9:11 min

M/33/191/6'0"

I had to do 120 pu's and dips b/c my dumb ass left my rings hanging up on a pull up bar last Thursday after doing "Elizabeth". I was with a buddy of mine so it's hard to believe we both forgot. I guess we were so exhausted after cleaning up my bar and bumpers we totally forgot. It was about three days later when it hit my mind that I never took them down. LOL. What is really weird is that I knew this WOD would come up before having time to replace them. Just when I was able to do this WOD as rx'd. Oh well, I just ordered two new sets today. When they come it I will make up this WOD as rx'd.

120 pu's and dips, 12 sets of 10 each.

18:29 120 pu's & dips. I could have gone faster by pushing myself.

080324 12:47 PR true mu's as rx'd
080103 18:15 w/cast on right leg & assisted jumps
071122 13:12 w/assisted jumps

42/170

I was taking this cycle of WODs off and was going to return Wednesday. I was thinking the only workouts I would even consider doing if they came up were Eva and 30 muscleups, so here I am.

As rx'd - 9:02 about 40 seconds off my PR

30/M/197

Scaled down to 90 pullups / 90 full hanging dips

20:45

Just couldn't do any more pullups! Every set of dips were 10 at a time, but pullups froze up around 75...

CFWU
f/36/137/5'2 (will be 37 in two days!)

Broken into to 10 sets of 12
70 jumping pullups
50 assisted PU
100 Dips unassisted
last 20 Dips assisted.
Time: 23:15

This is my 8th week of CF, I couldn't do any unassisted dips and now I can do them (except for last 20 assisted). I figure that isn't bad. I am still working on PU's unassisted. This was the first time I did this workout. Muscle-ups are a goal after I get PU's.

first day of CF. a friend and i started today and what a day it was. no access to rings, so we opted for the replacement exercise. we both completed 80 dips and pullups before moving to the assisted machine. planning on completing the 300 to find out some sort of baseline tomorrow.

m/42/190

10 pullups/10 dips (across the room)
12 sets
16:48

Restarted crossfit on Jan 14 and couldn't do six kipping pullups.

While doing dips, some kid writes "Slow Down" in my notebook.

Slow down yourself, kid. I just did 120 pullups!

23/m/175

Scaled to:
10 Bar Muscle-ups for time

10:00

Stopped as my right elbow was feeling stressed since I have to pull myself above the bar with my left arm first. Finished with 50 pull-up burpees.

44/76"/192

no warmup/light stretching

100 pullups, 100 bar dips (completed all pullups, rested about 5 minutes before dips)

pullups: 13:05
Dips: 11:10

Well - no pure muscle up today. :-(

However, I did get jumping muscle ups. Kept raising the the rings an inch each time until I failed. Got about a dozen of those

Did 30 ring dips in 9:13. Got the first 14 in a row. Not bad considering when I did Elizabeth (my fist ring dip experience), all I could get was three in a row. Let's hear it for neurological adaptation!

After the ring dips, went to ring pull-ups with the false grip. Did 30 for time and finished in 11:03. Wrists are now angry at me for that.

Then went to the dip stand and did another 30 regular dips and pull-ups and called it good to go.

Finished with a 2k row (moderate / light pace)

#243 -- great progress

Anthony (M/29/170)

30 muscleups for time

3:14 (PR)

32 yom 240 bwt

bike 10 miles
wod subbed 120 pu's alt grip/120 ring dips
time 27:52
last time doing this same sub 27:54

Last time only did 60 of each at 140# on gravitron
today did broken set of all 120 at 125# on gravitron

120 pullups, 120 dips. Broken down into sets of 10, alternating, 22:11 I feel great for 50/72"/220

26/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

cfwu, string rings up over squat rack

WOD: 30 muscle-ups
time = 7:33 (just 8 seconds faster than previous)

post: back squats 135x8, 155x5, 175x5, 185x3, 205x3, 225x1

10 mins for 30 MU drag throughs. Finished with 30 dead hang pullups because I never feel like the pulling part gets enough work in drag throughs.

30yom, 160#
As rx'd 9:10.

1 mile run w/ 10 lb vest
cfwu x3
I hate not having rings at my gym...
6 sets of 20 pullups 20 dips
Planned to do all w/ 10 lb vest but had to take it off after two rounds... prepping for murph. Can't wait
17:03

#118 Laura- Congrats! You must have been on a cloud all day long. I had the same feeling when I got my first PU. I can only imagine...

46/M/194

120 dips/pullups 16:42 pr

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/151

DL-
225x3
275x3
295x3
315x3
345x3
365x2
385x1(pr)
400x1(f)
295x5
295x5
225x5

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

10k RUN:

47:15

preparing for the bay to breakers 12K this coming Sunday.
...on the brink of the muscle up

M/46/185/6'1"

120 pullups/dips - 10:35 (PR)

did sets of 20 to 60 then sets of 10. Grip did much better this time!

David
M - 32 - 5'10" - 175 BW

CFWU x 2 x 10

"The Bear"

Start with a power clean. From there do a front squat to an overhead press. Lower the bar to behind the neck and do a back squat to an overhead press. That is one rep. Complete seven reps in a round. The weight may not rest on the floor. It only taps the floor at the beginning of the clean. Rest the weight on your shoulders or across your legs. Complete 5 rounds, attempting to add weight every round.

WOD as rx'd:
Round 1: 65#
Round 2: 75#
Round 3: 85#
Round 4: 95#
Round 5: 105# - Fail, 5 reps

Notes: That completely sucked.

Bwt:158
warm up 1.5 mile run 20 min yes i suck but am working at it.
70 off assisted pullup. no time because the stop watch quit working. arms are sore. i need to stay with my training and stop this on again off again crap!

32m/195/5'10"
120/120
16:24

cfwux3 . . . minus pullups and dips :-)

120/120, like this: 15/15,14/14,13/13 . . .

25:26

Jodi (F/29/108)
Mobility Drills

Notes: as rx'd

Time: 7:27 (PR by 33 seconds)

HSPU practice
4
3/1
2

Not bad for being sick all day. I slept most of the day, so let's hope a good nights sleeps knocks this completely out of me. :)

did 120s

15:09

First ever WOD-

Did 120 strict pullups since I don't know how to kip yet and 120 dips

29:45

I'm disappointed.

32/M/181/6'00"

O.K. First time doing the 30 MU WOD as rx'd. Two years ago, I hadn't heard of a muscle-up, so I am happy as hell to have done 30 legit ring muscle-ups today. It took me 73 minutes, which included about a 5 minute break to go the trainer and get my wrists wrapped. So that was pretty humbling, but hey - most of America can't do one, let alone 30. I didn't count any of the 30+ misses, either.

Hooray for me.

Dan D.
www.CrossFitStickers.com

120 of each in 26:52

5:50

42yo/5'8"/186#

5:43. Almost a whole minnute over my PR. I went to fast out the gate. Lessons learned!

Awesome Cert this weekend at One World. What a great bunch of athletes. It was pleasure to meet everyone. The trainer workouts at lunch were friggin' awesome. Thanks guys and gals for pushing me to a new Randy PR.

Looking forward to this weekend's cert!

m/30/68.5"/156#

30 muscle ups As rx:
5:31.

m/46/6' 220

No muscle ups yet for me. Did a Fran 7:30, 1 1/2 off my fastest time! completed 5 sets of ten ring dips.

as rx'd:

17:20

lots of room for improvement!

30 MU for time 13:21 (pr'd by 7:43).
Did Fran Saturday 6:30. It seems like I'm stuck. I can do the first set of thrusters straight now, but I still die somewhere else.

BW 70kg

14.30
3s,2s,1s

poor effort whingeing to Richard the whole way through and agitated by a bad morning session experience with a DickH#@d drop in.
the "I'm experienced CFer who can't do thruster full ROM or Chin full ROM" type of guy

17 muscle ups in 14:32. I hung my rings on the goal post at a local highschool and got booted. I know it still sucks but I'm not too disappointed since this was the most MUs I've ever done at one time.

I can not believe it. I have been Xfitting for about 5 months and I have never had rings to try muscle ups. I finally bought some and this was my first time ever trying.

OK I took my time and it was akward and difficult but I got 32 MU in...

I dont really know how long. This is the highest I have been since I got sober over a year ago. I think I might just attempt my first back flip.

by the way I dont really know how long means well over 30 minutes probablly into 40.

Thank you Crossfit!!!
This activity has changed my life!!!

gonna sit this one out to work on levers, front levers, and planches. I'm set on getting a planche. It's gonna take some time, but i will do it.

120 Pull-ups
120 dips
boken into sets of 10's & 5's (when needed)

14:46 PR

HELP!!!!
Ok, I spent the afternoon (after my self created WOD this morning) creating some rings from PVC and some straps. They are perfect! I was excited to build them so I could finally do muscle ups when they came up. Much to my dismay I cannot do a SINGLE ONE! Now listen, I can bench press over 1 1/2 x my BW; Do 60+ BW dips in a row and 15+ pullups. I'm not weak, so why can't I do a muscle up? What muscle is so weak that I need to work on?

42yo/m/5.11/170#

did this one Friday on my own...

9:20

not my best but not too bad.

Well, today we SDHPs and wall ball for time, but because the main website's WOD was 30 muscle ups, I thought I'd practice them, and.... I hit my first muscle up today! I just had to share because it made my day. I've been trying and failing for so long now, I can't wait till we do them in a WOD again.

m/27/198

120 pull-ups/120 dips broken into sets of 10. 10:26

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, 60 assited pullups
4:05

Nic - 28/175, WOD as rx'd
16:16
Need to work on MU several missed
attempts!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

m/21/158

120-120
24:20
I now get kipping. Kipping helps a lot.

First post and have only been at this for about 4 weeks. Got to say I love the CF so far and see it working.

No rings around to use so did the pull ups and dips but broke into sets of 4 x 4 per the faq.

15:50 time but felt I could have gone quicker, but still need work on kipping.

love the site, thanks to all that keep it up and post the comments. I have been telling everyone about it.

..

starting to get the hang of these muscle ups.

30 mu as rx'd: 10:42

wanted a sub 10 but a few misses in the 20s and 2 misses at 30 really set me back. thanks for the coaching tucker. bout time you coached ME in something.

sailor

nice work. next time i'll shoot for your number.

168/m/5'11"/27

12:48
120PU's/120dips broken into sets of 30

Warmup: Building and installing my pullup bar on the side of my barn. It has 18 1/4" x 4" wood lag screws, all of which had to be hand tightened while standing on a kitchen chair.

120 jumping pullups/ 120 chair dips (with feet on ground)

22:44

I was a little nervous initially about the bar being able to hold my weight and I kept having to readjust the chair as the legs kept sinking into the dirt.

I'm fairly certain that my wife is going to have to wash my hair for me tomorrow because I'm not going to be able to lift my arms.

26/m/180

actually did all the mu. a couple at the end id jump for the assist and do a couple regular ones felt good to do them all

18:30

Ken C

Yeah, misses suck.

M/36/140

@ work, all singles, kipping, 6:24, (PR by 3:09)

rxd 5:25 then worked on doing as many consecutive as possible

As rx'd with a twist.

1 MU on the minute for 30 minutes.

Sounds better than it took me 30 minutes to complete all of the muscle ups. oh well, this is the first time I have completed more than 1 at once. So I am quite happy.

Sweet Muscle Up Dreams Tonight.

46 - 6' - 210#

As RX'd

7:56 (PR)

Jumping MU, did two normally. That is a first for me

11:05

Did 120 Pullups (Gravitron)

120 Dips (first 60 normal, then needed Gravitron)

sets of 20 ea.

45/M/6'/180

TIME: 11:56 AS RX'D

ALL MUSCLE-UPS WERE STARTED FROM A DEAD HANG AND ENDED AT FULL LOCK OUT. DID ABOUT 3-4 PRE MIN.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Not As Rx'ed

120 pull-ups / 120 Dips

Added a 22lbs Vest

Time: 36:00mins

Traps kill!

Thanks Brent!

36M/5'11/200

120 Pull-ups/120 Dips partitioned

Set 1 = 10 x regular pull-ups and dips
Sets 2-8 = 10 x assisted pull-ups and assisted dips
Sets 9-12 = 10 x jumping pull-ups and assisted dips

27:48

Wonderful suck!

12:30 this time, last time 16 min. Did them in my garage.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

50 35 20
65 # push press
20 inch box jump
45# kb (dumbell) swing

16:40

dsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdssds

Kelly and I swapped the dip bar and lat pull down machine in 19:19, I did 150# down to 100#, Kelly did 60# down to 50#. We both did assisted dips with a bench bar.

Warm-up: 5 minutes on C-2 rower

Definitely not feeling the love today

Could only muster 60 green band assist pull-ups and 60 jumping ring dips in 10:42

Did about 15 seated muscle-ups,though to practice the transition. Whipped like a dog.

F/58/5'6"/136

m/30/5'7"/155ish

Okay, so the local Globo has three pull-up bars. One of them has bars in the way, making a kip impossible. The other two are attached to (lol) cable cross-over machines. So, getting to pull-up bar is a bit of a chore. I practiced the kip for a while. It's just going to take a while to learn, like the power clean did. About 14 pull-ups, not for time.

15-12-9, 35# swings, :60 second rest
10-10-10-7-7-6, BW dips, :90 second rest (one dip bar in all of Globo)

Looks like I may be in the market for a gym. CrossFit Philly ain't convenient, though.

29/F/5'2/110
30 MU,34 minutes (did one per minute with some misses)

120/120

14:50

need to work on kipping pullups

120 pullups + 120 dips: 22 mins

M/19/190/5'6"
Not as rx'd (30 jumping muscle-ups for time) - 7:14

Almost got that blasted muscle up someday if it wasn't for my triceps not being able to carry over...I'm almost there, and when I am, I will shatter my records...

120 pull-ups & dips

19:00 (PR)

26:20

I made sure I went all the way down on the pullups. Did not just drop at the top.

27/M/5'10"/170

23:10 as RX'd
strict muscle ups from seated position on floor (short ceiling)

m/26/165/5'11
rx 7:18 -- my first time doing the hand turn out at the bottom- th last minute was the last 2 reps

MAWL

M - 15:19 - 30 ring PUs (false grip, to chest)/ 30 ring dips as suggested as sub in 200803 CFJ. Done in sets of 2. Just need to work on transition.

10k mtb

taking tenditis break from pullups, mu's, rope climbs, etc

M/50/5'11"/188

120 pull-ups and dips

14:37

SUB 120 dips and 120 pullups

dips: (120) 35:30
pullups: (75) DNF

M/38/150

28/m/200#

13:01 as rx'd

Tore a large chunk of skin off my hand on the last rep. I'll be feelin' that wound for a week or two.

LAURA DEMARCO,

STRONG WORK!!

NEXT...30 MUSCLE-UPS!

THEY COME FAST ONCE YOU DO ONE.

ROBERT S.
TUCSON, AZ.

age 41
bwt 210#
120 pullups
120 dips
23:45
first workout since Thursday. I tore my Medial Meniscus(sp) on Thursday at SWAT training. Just found out after receiving report from the MRI. I will probably need surgery. Does any one have any idea of the recovery time or when I will be able to resume my crossfit workouts? Any response will be greatly appreciated. e-mail address at work is michael.scott.reebals@usdoj.gov. Thanks in advance.

M/27/210

120 pu's / 120 dips

21'26 (PR)

last time: 24'43

time before: 30'48

32/m/196

did 30 modified muscle-ups on rings starting from knees with feet dragging on floor, then slight push off for momentum.

4:37

first time doing this workout. I only figured out how to do the muscle up a couple months ago and thought I was doing good. Started this wod feeling good, but hit the wall at #24 and took me another 10mins to finish the last 6. My arm were destroyed.
as rx'd 23:25

Do not an easy setup for rings at my gym and just started doing the crossfit routines on top of my normal lifting and am loving it and the challenge!

Today was chest so only did the dips,

120 in about 10:30

Pullups will be perfomed on back day, since i usually open with 6 sets of max...

1st month of CF and I couldn't do 1 single complete bar MU.

Instead did 30 rounds of

3 kipping PU's + 2 jumping bar MU's

Any critique is welcome - Thank you Crossfitters!

m/45/5-8/150

m/36/178

CFWUx1

10 m/u = 15 min
moving rings back inside = 4:56
50 PU, 50 ring dip = 8:30

First time to do muscle-ups in a workout. The muscle-ups killed me! I thought that 4pu/4ring dip was overkill as a substitution, but now I'm a believer! I think 40pu/40 ring dips would have been easier than the 10mu's. But then again, I'm a wimp. ;o) I started out the mu's with full lock out at the bottom, but ended up not worrying about it. All MU's were done one at a time from a hang.

29m/170

5:14

full ext, rings turned out at bottom each rep

125/125 pullups/dips

added 5 cause i'm just that crazy.

125/125 pullups/dips

14:04

added 5 cause i'm just that crazy.

20/m/168

Can't do muscle ups so did the 120/120 pull-up/dips

14:54

NOT PROUD OF THAT

36/6'2"/195
Colorado Springs

Time: 6:18 as Rx'd

Everyone have a wonderful rest day.

Did a bar MU's

11 min

m/20/190
i had to miss the workout yesterday so i added it to the one today. I tried to the OHS's but my shoulder wouldn't have it so i subbed back squats. I know it's different but I'll just keeping icing/rehabing my shoulder and then i'll try again. As for the muscle ups, I for some reason I thought it was a total of 120 total for the pullups and dips rather than 120 for both so i might finish the other half tomorrow.My time was 14:01.

120 pullups, 120 dips

First 90 in sets of 6, then sets of 4.

Time: 20:35, compared to 21:16 last time.

37/m/180/5'9"

As Rx'd 4:57 (PR by 2:30)

Notes: Applied a little strategy this time instead of attempting max reps on every attempt. Did 1 MU every 10 seconds after remembering observing a video of a 9 second interval. Set a good PR with this method however didn't feel like I worked out as hard. I'm sure this is partly the result of not doing a good negative in order to conduct the next rep, although I attempted to do a decent but accelerated negative the a full hang on each rep of this one since but didn't have to worry about maintaing the false grip through the bottom and to the next rep. Previous max rep attempts resulted in conducting 1 rep at a time anyway after completing about 12 reps consisting of 5,3s,and 2s.

I guess it's all relative to what you are trying to achieve, such as slow concentrated work for time under tension or volume of work/functional movement for time. My result was an obvious improvement in time and a difficult and challenging workout but it was less intense even though I did it faster.

Would appreciate any critique, comment, recommendation as to the best method.

did crossfit endurance wod 3hrs earlier then did my first ever muscle up
then i surprised myself even more and did 4 more muscle-ups during the wod so i finished it off w/ 105 pull ups and dips on the rings
time: 23:08

as rx'd
25:32
After the 5th rep I got fatigued and forgot that when I kip my head through it has to be vicious. Also I lost a ton of skin on my wrists which got to be very annoying.

2 1/2 years ago, upon discovering CrossFit, I doubted my ability to ever perform a muscle-up. My right wrist is fused and had no range of motion. It is impossible for me to achieve a 'false grip' with my right hand.

I performed my first muscle-up about 6 months ago.

Today, for the first time I did the workout-30 muscle-ups in 25:15.

I could never imagine, in my wildest dreams that I would perform 30 muscle-ups at 56.

CROSSFIT, BABY!!

m/34/175

120 pu
60 ring dips

16:35

M/51/165 Tuesday 5/13

Just a note to remind myself in the future that I skipped this WOD to workout with the MSGs in Colombo.

6 rds of following

--5 pullups, run length of embassy, up 21 steps
--10 mil. press, 30# dumbbells, length of emb., up 21 steps
--15 air squats, length of emb., up 21 steps
--20 pushups, down 3 flights of stairs to gym
--10 ring dips

30:11

18:30

48/m/140
120 pullups, 120 dips broken 4/4
14:20

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
60 each pullups and dips, 90# assist

Did 11-10-9-8-7-6-5-4, alternating.

14:09

Much better than 080103, which was my first ever CF day, but I think if I'd done this in March that guy would have been stronger. Back in after six weeks mostly off.

5 min C2, CFWU wDU(15)&HSPU(3), BWUX3

Same scales as last time--toe on box and removed for dip portion. Better lock out at bottom though. Getting better for sure on transition, which is good.

10:09
Last time 11:06

Hand grip stuff post.

38/m/185

120/120

new pr 11:25
previous 12:04

120 pullups
70 ring dips and 50 assisted dips

24:33

Thank you crossfit. 120 pullups and 120 dips in 23:30.

40/M/185

120 pu/120 dips

26:24

31/M/190
WOD as rx'd
120 pull-ups, 120 ring dips in 16:33

29/m/195

ALL-- did my first muscle up today. congratulations to me.

followed it up with a couple more, too. all in all, 5 muscle ups and the rest were jumping MU's. completed the workout in 14:48.

got to it late, but still wanted to make note so I can look back on today as a major milestone. now to work on multiple MU's and full extension at the bottom.

26 yom 6'2" 155#

First MU today and actually completed the WOD as rx'd....finally!!!

Pre: 10 pushups x2 and 45# clean x10 x2

30 MU on 2 1/2" wide square pullup bar

23:14

All MU done in sets of one because the bar wasn't anchored to the floor very well and my momentum from swinging down from the first made it hard to stay on for the second.

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

10:57
-------------------------------------------------------------
Compare to 080324

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

12:52

Bwt: 135

Did muscle ups on the pull-up bar

2:29

Way easier on the bar since you can do a huge kip.

whoops, that's me, not the wifey...she's still awesome though

39/f/120
120 Pull-ups and 120 dips
12 sets of 10 each

25:20

33/m/210

120 pullups/dips

20'35"

120 pull ups then 120 dips. Basically just did one, quick rest, one, quick rest etc...

44:23... give me another shot at this one soon when my hand doesnt start bleeding around pull up 35

34 M 195

120 Pulls 120 Ring dips

not for time, just moved quick

35 M 165#

30 Muscle-ups

16:14

Going to be gone the rest of the week, so I did a 2nd CF routine tonight. Here it is.
Warm - up
300 Jumprope skips then...3 x 10 of
Pushups
Wall Ball Situps
Back Extensions then my 2nd WOD...

21 - 15 - 9
Deadlifts...225lbs
Pullups
Dips
400m run

Good workout.

42yo/m/5.11/170#

30 jumping muscle ups.
Negatives on the way down.
Still haven't gotten a real one yet.

10:41

198#

7:18 as rx'd (pr)

M/45/155

11 ring mu PR-
76 pullups and ring dips.

32min +

29/m/185

As Rx'd

18:02

I think I had too much beer to drink this past weekend. Last time 11:33. Major dissapointment. My weight shot up like 6 lbs and I really felt it.

Subbed

120 jumping pullups
120 Assisted Dip machine at pin 8

time = 26:01

36/m/201

Subbed 120 dips + 120 pullups

14:43

Late post
jump rope -2 mins
1/2 CFWU
amundson's WU
120/120 - 12:25

Tried out my new Elite rings ....

Missed MU, though ... :-/

30 ring dips
10 jumping muscle ups
30 ring pushups
24:47

M/40/6'2"/205

90PU/90 Ring Dips

24:24

M/46/145
WU 15 minutes on the bike
5 pullups, 10 pushups 5 dips,

30 MU's
9:12
Kipping.

Post - 10 hanging leg raises, 10 windshield wipers.

m/40/205

jumping pu's

17:18

M/21/160/5'7"

CFWU X 2

120 pull-ups, 120 dips
for time of: 11:10

4:09 better than my first time.

m/40/205

jumping pu's

17:18

m/40/205

Dips& jumping pu's

17:18

120 dead-hang strict form pullups/chinups
120 elbows past 90 dips

20:08

m/20/215

30 muscle ups : 14:10

120/120
26:15

m/34/6'3"/315

No rings, had to do it the hard way.

As rx'd with Gravitron

20 x 6

7:45

120 pull ups

61 kipping breaking into 5's 3's and 2's then had to go back to lower bar with slight toe push off and negatives for the last 59. Didn't worry too much about time, just wanted to do as many kipping/strict pull ups as I could do.

120 unassisted dips. broke it down 15, then 10's and what ever I had left in me until I got to 120.
Total time. 50:32
Time sucked but this is my first time EVER doing strict dips and NOT on the graviton. First time attempting to do so many kipping pull ups in a row. Feels like I hit a major milestone yesterday! WAAHOO.
Lysa

F / 70" / 28 / 168.5

Worked on ring dips, regular dips, stabilization, locking out, and pullups.

60/60 (strict) approx 13:30 (prev 15:56)

90/90
kipping pull-ups and kipping dips.
16:15 Not sure if that's good or not.

120 each strict - 33 minutes

20:33:34

Broke the 120 into sets of 12 pullups and 12 dips. All pullups were assisted. First 60 dips on bars (gravitron) and the next 60 were bench dips.

30 pu & 30 dips
alternating sets of 5.
12 min 64 lb assist.

M/29/160/5'8"
it has taken me 4 months of crossfit before i was able to do my first muscle up.......did 2 more muscle ups in about 15 min today.....have things to do this week....so.....switched to dips and pullups....aprox 20min (forgot to start watch)

60 pullups
60 dips
20 min

m/36/169lbs

120 pull-ups, and 120 bar dips. Broke it down to 10 p/ups, then 10 dips. Instead of going for speed, I concentrated on going deep on the dips, shoulders way below elbows. This was good, need that depth if I'm ever going to get a M/U. TIME: 26:20. This was 3 minutes slower than last time.

Did this at Gold's Gym Rosslyn, VA, last nite.

120 pullups
did first 55 without assistance.
hAD increase the assistance every 10 after.

120 dips
did sets of 15 to 20 in between sets of pull ups. no assistance.

time 15 minutes

32:46

Pullups:
50, then 20 negatives, then 50 jumping

Dips:
70, then 50 jumping

m/39/5'4"/143

Attempted first muscle-up for 20 minutes while fresh (didn't get it yet, though);

Then did 90 pullups / 90 dips in 26:29.

43 m 6' 210#

did with 5# ankle wts on each leg
15:23--really felt the wts from 75 on

did 30 ring dips and 120 pullups (gym doesn't have a ceiling high enough to hang rings to try a muscle up.)

30/m/235/5'10"

For the warmups and wod(s) I have been doing assisted pullups on the gravitron. So for this wod I made up my mind that I would try to do kipping pullups.

30 pullups
60 dips

~45 mins

120 pull ups; 120 ring dips.

sets of 10 each.

19:23

4:49 as rx'd (pr)

took me about 20 seconds just to get the last rep...

m/6'/43/184

10 muscle ups off a box
10 ring dips and pull-ups
10 regular dips and pull-ups

19:15

120 PU (weight assisted), 120 Dips

thank God today is a rest day

kk kk kk kk kk kk kk
F/44/120/5'2"

As rx'd, 30 muscleups TIME: 14:35

New PR! The last time I did this in March (which was the FIRST time I did all 30 lol) my time was 21:39, so I shaved off 7 minutes. I am floating on a cloud I am so excited! Plus, I think I only dumped 2 (as opposed to last time, I think I ditched about 14 haha)

100 pullups and 100 dips

18:30

m/42/6'/190#

30 min run on treadmill, random hills, lvl 4, 7 mph

10 pull-ups
50 jumping pull-ups
60 dips

120/120 29:00

120 pullups
120 ring dips
19:42

26/m/154

Did 120 pullups and 120 dips
13:55

I have been off crossfit for about a week, but I still did a better time than last time. I just need to get those muscle ups going at some point.

M/38yoa/156 lbs.
CFWU x 15 x 3
WOD: 120 pull ups/120 ring dips: 23:50

Age 52/BW 250# 120 pullups/120 dips (19:48)

21:10

120/120 (6 rounds of 20)

pullups were a combination of kipping, jumping, and towel-jumpers (mostly towel-jumpers)

120 Pulls
120 Dips

19:00

M/25/5"8/157
30 muscle ups
18:19

so i decided to just push through it and make myself do muscle ups. It was mainly a practice session for, and not so much about speed. For a while i could get 2 in a row, then towards the end i could only get 1. I was starting with my feet touching the ground, then i would pull. I have a hard time free hanging holding the false grip. Oh my time includes a bathroom break, i needed it! After the set, i rested, then got back up and did 3 in a row! So i am slowly getting better at them.

Dude brian really good job on that time!

Somehow I wound up doing this:
The Porch:
As Rx'd
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
12:44.

Thought I could kip up to the bar and try a MU on that. I was very very wrong!

m/28/170

120 PU, 120 dips

20:40 :(

5:17 - assisted @ home

previous = 7:56 - assisted @ gym
previous = 7:23 - assisted @ home
previous = 14:31 - assisted - nor cal park
previous = 10:28 - assisted
previous = 9:38 - assisted
previous = 9:44 - assisted
previous = 14:18 - assisted

30/m/200

120 pu
120 dips (non ring)

23:43

120/120

Cleared my watch before I saw the time, I think it was either 18 or 24 minutes. Go figure. Did this post-skyline hike w/ 30# pack.

6:48 rings. 7/5/3's and 4's till finished
wu=30 min lvl 8 home stairs progressive

last time: 8:22
9/5 then sets of 5-2
wu=jog 12 min

33/M/194#

Subbed 120 PU 90 Ring Dips

16:25

28/m/185lb

subbed to 100 PU:s, 100 dips.

Time 12:01.

- OlliS

32/M/5'9"/203

As RX'd

120 pullups & 120 dips

21:10

M/18/5'8"/145lbs

3x5 Squat
3x5 Bench
1x5 Deadlift

CFWOD: 120 pullups and 120 dips (I can only do about 3 muscle ups)

11:24

M/31/199

30 mu's in sets of 5 with 3 OHS in between. A few mu's went really well. Others were harder!

7:15 @ 15 second intervals. I did an extra rep in the first minute so I should have been done at 7:00 I just didn't look at the watch until after the interval.

Was going 2 do 120/120. Tweaked right lat tendon on 1st PU, so:

Fight gone bad it was. Major improvement noted in reps & form.

120 pu / 120 dips

9607 < 12 min.
0508 < 19 min.

5'9/M/155
30 MU's yesterday.
9:22 pr by 3 minutes.
Love the burn.

25/m/165/

30 mu as rx'd 4:39 (pr) today

Fran yesterday 3:15 (pr)

120 pull ups/ 120 dips 20:56 The pull ups weren't as difficult as them damn dips!!! Had to eat up a good chunk of time getting my wind in between exercises.

28:30 hooah

36/m/225
120 pullups & 120 ring dips:
45:30
ring dips are what cost me....
getting better.

Charity-
8:51
wanted to work on multiples. Didn't do any singles this time. Started with 4 then did sets of 2.

8:05 120 and 120

First time working with my new rings so I 'sort of' did this wod. My girls (Anna, 8 and Molly, 7)and I took turns doing tricks on the rings. I did lots of jumping muscle-ups and did 10 real ones all untimed.

8:53

as rx'd

PR by 3 mins

32yom@195lbs
120 PU and 120 dips
11:53

25/m/200

120/120 broken into 24 rds of 4/4:

27:21

Pull-ups fine, dips weak.

25/5'9"/136

9:30 with full extension at bottom, but feet were on the floor, so I wasn't hanging at full extension (still working on that)

ipod shut off and didn't realize the stopwatch went off too. silly crutch i have. guessing 25mins
40# offset for both
did sets of 8 - most pull ups were unbroken, more of the dips were broken

Charity-
8:41- forgot I started when the clock was at 10 sec.

done 5/13/08
sub'd 120 dips/pullups
alternating sets of 5
1st 50 dead hang pullups
last 70 kipping
dips all full ROM, no kip
moving from outside playset to inside pullup bar
22:59/132ahr/163mhr

23/m/5'9/152#

Running a day late...

Still haven't mastered my MU yet. Subbed 120/120 on rings.

24:50

Broke it up 5/5 until 20 and thought it was too inefficient so went to 10/10 for the remainder. Ring dips slowed me down a ton, but getting my kip down a lot better these days.

outdoors at park while on vacation

120 pullups/chinups
120 bar dips (straight not parallel)

22:43

m/220/33/6"0

15 muscle ups on the pull up bar, then

60 pull ups, 60 dips

20:48

Easing into CrossFit.

M/40/175

Pull-ups/Dips on Gravitron with 80 lbs assistance.

60/60 in 13:16.87

Awesome!

did cfwu x3 without the pullups or dips.

did 120 * 120 pullups and dips. pullups were really challenging, and i was reduced to sets of 2. dips were ok -- wonder if i didn't dip low enough.

20 min 4 secs. need to learn kipping.

CFWU x 3

as rx'd
10:24

goal was sub 10 min, but hans started ripping a bit. Next time I'll pace out the muscle ups better.

M/54/203lbs/71"

100 pl/u&dips 18min

120 pullups
30 ring dips

19:10

Can't put together the muscle up yet. False grip/wrists too weak.

22/F/170
22:56
with the gravitron

21.m.134.65"

as rx'd Bar Muscle ups
~21:00
last time
~24:00

90 PU/120 Dips (30x3/4)
~20:00

shoulder feeling good, almost recovered

CFWU-minus pu's
100 rope jumps
21-15-9
Wallballs 10lb.
box jumps (6 high +mat)
pull up's (30 assist)
100 rope jumps
13:26
4 minutes on rower
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

29/167/m

did 30 clean and jerks instead.
6:30

18:39

m/25/5'8/160

30 muscle ups 8:52 (pr)

45/f/5'6/146

120 pullups/120 dips in 12 sets of ten alternating.

27:27 all kips for the first time

120's done as 20 sets of 6

Hit the wrong button on the watch and didn't notice until after the 9th set... based on the songs that played on my mp3 player up to that point I'm gonna say it was between 20:30 and 21:00 (PR -7 mins)

60 pull ups (3X)
60 bar dips (3X0
15:10

Tam
20 pull ups
20 bar dips asst. 75LBS
9:59

5 rounds
10 PUlls
15 Pushups
10 Dips

13:15...very difficult

I had blood drawn this morning, and at 73 and 70, the spot they punctured started to ache and puffed up half an inch or so. Oops.

18:33

30 Muscle-ups for time, If you cannot do the muscle-ups do 120 pull-ups and 120 dips
16:06

21/m/185

As Rx'd

8:19 Missed quite a few near the end.

Missed workout today, but made it up the next day.

14:26

Great time, but only managed 60/120 pull ups and 20/40 ring dips.

m/29/194

120 pullups/120 dips
15:12

25/M/180

120 PU (no Kip)
120 Dips

21:00

My first post but have done WODs for last 2 weeks and love it so far!

Can't do a muscle up yet so did 120 PUs/ Dip with 100# assist on Gravitron in 32:30. Felt disappointed with that so added 120 Kettlebell swings with 45# for a total time of 41:00

24:30

huge increase in pull ups from last effort where over half were jumping

25:30

120 pu
120 dip

huge increase in number of pu over last effort when half were jumping.

21.m.134.65"

as rx'd Ring Muscle ups
8:57:22
as compared to Bar Muscle ups above
~21:00:00

Male/29yo/163lbs/66"

120 pullups and dips
sets of 10 & 5

17:00

6:24 (possible PR?)

m/30/6'/245

subbed 120 pu & dips
approx. 31 min

WU: dynamic stretching, CFWUx3
WOD: sets of 4 dip/pu: 14:20. Turns out I did sets of 8 last time, that was faster at 11:54 (my chin up bar is ~15 ft. from my dips area)

120 pull ups/120 dips

m/30/226

120 dips, 120 pullups (prob 75% with 70 lbs of help) (mostly in sets of 10 dips and 5 pullups after the beginning spurt)

38 minutes

120 pullups, 120 dips
sets of 10

18:25

Attempted many muscle-up's, only got to the top on one, but fell from the rings. Did my first true muscle-up on 14 May '08 and stuck it at the top. See 14 May 08 post for details.

Joe

6 X (20 jumping PUs + 20 dips on chairs)

18.10

120 PU's/ 120 dips

120 PUS/DIPS
PU: 1-49 (50# grav;)50-89 (70#); 90-99 (80#); 100-120 (90#)
DIP: 1-49 (50#); 50-120 (70#)
:47 (I was spotting someone else in between.)

31 M 6'0" 177

30 muscle ups 10:16

43/m/166

sub 120 PU + 120 Dips

15:56

Tired, mod effort, L.elbow tendonitis much better, about 7 weeks scaling back on PU and KB's

m/24/152/5'8"

120 PU/dips: 15:20 (PR) - 20 seconds faster.

35:00 pull ups & ring dips 10 sets of 12
28:59 pull ups & bar dips 3/24/08
53:26 for 120 swing-set PUs & ring dips 4/28/07 28:54 11/15/06
40:48 9/24/06
30:20 9/12/06
46:04 11/21/05

Did 80 dips, 80 pullups.

Then did some heavy front squats. sets of 5.

10:00 on bar

120 pull-ups and 120 dips

about 25 minutes, after about 6th set of pull ups-jumping pull ups needed after 3rd rep

M/35/178

30 ring dips, 120 pull-ups.

17:35

M/22/175

120/120
19.45

no muscleups for me...yet
i did 30 ring dips and pullups, about 20 minutes. warmed up with 5 minutes of jumprope and 50 doubleunders. i'm loving the buddy lee jumprope.

33/M/175

120/120
19:20 as Rx'd

PR by :10secs

M/42/170/70"

120-pull ups & dips
(sets of 10)

16:15

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

120 dips & pull ups
24:10

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

Rope jump + CFWUx2 (No PU's no dips)

WOD as rx'd: 13.43

First time doing MU's instead of 120 PU/Dips :D

CFWUx3 (no PUs or Dips)
9:05
Set watch for 38 second intervals and did doubles each interval, came out strong with 4 in a row and then doubles till 26. Did last 4 as singles.
14x38+13=545

PS Did the workout at station 31. Thanks again Fireman Rick Ihrie!
PSS Joel should compete at the Crossfit Challenge! :)

subb'd
4 PU - 4 bar dips 30x

25:13

Age 36
BW 183

7:13 (pr)

120 pull ups, 120 dips: 15:56

cfwux3(-pu's and dips)
burgwux2

30 muscle ups (subbed 4 to 1)

made it to 90 when ripped
all pu's kipping broken into 3's and 2's some 1's
all dips in 10's and 5's

24:33

120 pu's and 120 bar dips
31 mins( PR by 1 min )

EJEJEJJJEEJEEJJEEEJEJJJJEJEEJEJEJEJJEEJJJ
M/35/170
25:40 ON RINGS

"Scaled down, weighted up sub"

30 weighted pull ups (+5kg)
30 weighted ring dips (+5kg)

6 x 5/5

7:37

35/m/213/5-11
120 pull-ups 120 dips
broken up to sets of 4
I can barely type because of the huge freakin' hole in my hand. Around 90 it started to feel like there might be some grit on the bar. I wiped the bar off and it was still there. Wiped my hand and it was still there. Visual inspection of the palm reveals that my callous was giving up the ghost.
That hurt.
23:35 First time with real kipping pullups.
Yeah me.

39/m/6'0"/275

Subed modified ring complex

6 rounds for time

5 pull-ups
5 ring dips
5 ring push ups

13:05

Supose to be 11 rounds, but I had nothing in the tank & my shoulders were toast. I was working on only 4 hours sleep, and had just started the zone diet. I think I miscalculated somewhere along the line because I had nothing left to burn. After 6 rounds I just layed there in the back yard for 10 min trying to get the energy to go inside. I'm sure if my wife had come home during that time she would have shrugged her shoulders and started throwing dirt on top of me! :) Now thats love!

27/m/175

as rx'd: 5:42 (PR by almost 2 min)

28/M/175/6'

Sub 120 dips 120 PU, broken into 30 x 4/4

11:40

10 sets of 3 weighted pull ups/weighted bar dips (both at 15kg):

9.01

M/5'11"/167
8:22. Still can't say Rx'ed. Still hanging the rings from the pullup station on the cable crossover machine. So can't do a full hang on the bottom.

145lbs/31yoa

10:36 as Rx'd

3:06 slower than my PR. Started too quickly trying to do one rep every 10 seconds and hit a wall around 7.

Today was really rough. I'm exhausted from diving yesterday, not getting much sleep last night, and torn a quarter-size piece of skin off the heel of my hand. I finally had to quit after 19 reps and 17:15. What a blow to my ego...

Mike F:

rings at eye level with slight jump

11:49

10:11 bar MU.

29:50

120 PU (Assisted,Jumping,Chin-up)
120 Dips

Tried to do all in sets of 20 which towards the end were broken

m/24/206/6'3"

120 120
16:28

the only gym that i have found here in doha is golds gym and they charge like 150 dollars a month and their hours are limited. so i have to workout at my parents compound. i use the smith machine bar all the way up. the ceiling is also very low. and its already like 110 outside so i cant do much outside.

anyway i need to work on a short kip on pullups

39m220

34:10

120pu & 120bar dips (12 rounds, sets of 10)

M/24/194/6'1"

19:10 120 pullups and 120 dips

24 sets of 5 each, I blame fran yesterday

23/m/195lb
4:36 kipping bar MUs

Did 15 sets of 3PU and 3Dip. Total 45 of each.
15mins.

CFWU minus PU and Dips
3xPU/Dip for 30 MU - 20:45

29 minutes 120/120

partitioned into 4x4 b/c I thought that was the rx'd sub. 1/2 strict, 1/2 kipping, 1/2 chins still paranoid & want to improve/practice strict too.

cfwu, only a few pu/dips to get loose

m/35/180/70"

120/120 4/4
18:04

39:15
120 pull ups and 120 ring dips
ring dips on bar in door frame, hassle
First 60 of each in 16 mins.

7:25 - two min faster than when i did this 2 or 3 weeks ago

M26/6'3"/180#

NO RINGS DID 120 PU / 120 DIPS

DID THE FIRST 40 IN SETS OF 20 THEN SWITCHED TO SETS OF 10 WITH LOTS OF UGLY REPS AT THE END.

15:55

M31/5'10"/202#

120 Jumping pull ups
120 dips

19:58

Got my first muscle up today! Yeah baby, just a little over a year of CrossFitting, so pumped up. Hot Dam.

m/35/200/6'

8:17 (more than 0:30 slower than last time)

Pullups/Dips Combo. 5 sets of 10/10...WA x5/3. 17:36.

4/4 Pullups/Dips

16:45

1/3 cfwu Done on 5/16.
as rx'd, 7:59.
Did in pairs every 30 secs for the first 5.5 mins, and then singles, more because my left wrist was getting destroyed from false grip than from fatigue. Capable of something less than 7, I suspect.

But this is a big pr.

120
120
27min

100 jumping pull-ups, 100 dips

30:29

120/120

14:32

When I did this last time, it was the first ever crossfit workout I did and I died on my arse and had to do basically 100 jumping PU. This time was still quite hard but made it through the 120 PU all kips and still managed to knock 3 mins off my time. Can't wait to get my rings up to have a go at the MU's next time.

26:15

M/30/160

10 unassited pu's, 10 dips
3 unassited pu's, 10 dips,

rest assisted pu's plus 60 dips...rest assisted dips

strict pu's not kipping, not done on a solid pull up bar.

tried to do muscle-ups....got 2 then did

30 ring dips 30 pullups on rings
mind you that i did cindy 2 hrs. prior...

6:57

CFWU
120 pull-ups + 120 ring dips, done in sets of 10 each. 20:25.
Previous time 34:52 on 080103 - may have done all pull ups first then all ring dips.
M/47/198#/72"

30 Muscle-ups for time

practiced kips. DI about 60/60 PU/Dips Did max deadlift WOD.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$4444

couldn't do an effin muscle-up...

60 ring pullups & 60 ring dips

14:27

J: 5:41

no assistance on all

19:37

usually get 15 without assistance, then do jumping mu's

88888888888888888888888888888888

MORE LIKE JUMPING MUSCLE UPS
30 REPS, MISSED ABOUT 50 MORE.

11:28

WORKED ON HAND STAND PROGRESSIONS AND PRESS TO HEADSTAND AND HANDSTAND

8888888888888888888888888888888

5:10
personal best by 5 sec
tried to do 3 every 30 seconds.
Failed in the last minute.

Rope jump Greg's WU
WOD as rx'd: 11.42

First time doing MU's instead of 120 PU/Dips :D

34/M/175#/6'0"

WU: (15 pushups/15 45# OHS/15 situps) x3
WOD: 120 pull ups/120 dips

(13:34)

M 35/64/158 Completed on 20MAY08
CFWU 3X15
subbed with 120 Pull-ups & 120 ring dips
19:07
10:23 faster than last time!
Still trying to get that transition down on the muscle-up!

100!
41 min
90 last time 34 min

120 pull-ups/dips (80-100 assist - same as last time)
14:25 (14:42 last time)

120 pull ups/dips
22:36

m- PR of consecutives=4 30 time=16:54
Pr 12:48

40/m/176cm/71kg

As rx'd

8:17

PR by 49 seconds!

4 triplets, then mostly doubles and some singles towards the end. No timer, just took short breaks to shake out and refocus.

27/m/233

14:54

90 pulldowns @ 115lb
90 dips

18:09
zero complete MUs
15 pulls / 15 jumping dips (from chin)

(done 5/14...I think)
9:57...152/172
50 each kipping p/u's & std. bar dips alternated & partitioned into 5's. Had to stop at 15 to attend to son, so had a little rest (stopped watch also). But, I quit at 50 total reps of each anyway.

26/m/5'9"/165lbs
26:37
first time managed to complete this workout. Last 2 attempts failed miserably

Did this on 6/3/08...

30 jumping muscle-ups....7:30

deployed with no rings
did 120 pull-ups and push-ups as a sub (did 5 of each, back and forth)

10:30

as rx'd:
18:52

120 pullups/dips
29:49

m/34/5'9/176

Alternated ring dips & pullups as follows:
20 16
12 12
12 12
12 12
12 12
12 13
12 13
12 13
12 13
4 4

26:47. First time alternating. In past, all pullups, then all ring dips.

first time i've ever done this workout as rx'd

TIME - 43:08

To be honest I don't know if I can do muscle ups, I gotta try. The one issue is my gym at college doesn't have rings, and the only ones I know of are by the track (metal ones and I'm a piano player so I fear metal) and in the gymnastics room which I can't get into. Any feasible alternatives for normal gym equipment?

been following this for about 2 weeks now, just finished today's so it's hard to type.
120/120 started at 20 and 20 then went to ten/ten for the rest of it.- 19:33.

Good thing for the break yesterday, that was a sudden 15k after a long period of not running. -1:11:36 on a treadmill; they slow down and speed up if a person hops on a nearby treadmill in the chain. Not a fan of artificial running, but it beats running in 117 degree dry heat for now, and has an odometer, of sorts.

Someone asked if people are always telling them they're obsessed with this site; yeah, some are telling me to shut up about it. But hey, it works. (shrug)

32 M /180lbs/5'10"

28/m/193

9:55

as rx'd

10:01 w/ jump

11:43

3 x 30 pull ups, dips
tried bar MU, failed

M/28/163/6'0"

Scaled to 30 squat muscle ups from Brand X

9 mins

I'm a long way from doing a real muscle-up. :(

45/m/195
emphasis on full range of motion
ring pullups 12-3-2 15sec between sets
ring dips 11-4-2 15 sec between sets
turkish getup 1 pood x 5 left and right arm
1.5 kettlebell swing 21 reps
Inner right elbow still hurts from very first rep of pullups, therefore kept volume low. Have not missed wod in 12 weeks. Will be going on vacation to Disney World next week . I'll try to work around elbow then jump back on Wod when I return.