I love this stuff!

So we can substitute PU and Dips for MU right? lol

Can't wait

So we can substitute PU and Dips for MU right?

Yikes. That is going to be fun.

Next time.

Should be good, can't wait to work on the MU some more, i can get 4 or 5 but i think i've tweaked my form a little.

Just in time, the skin on side of my palm just healed from the 30 muscle ups for time!

Last night I tested my max pullups and got 30! Done via kipping and pullup only counted if I had full extension and whole head cleared the bar. 40 club here I come!

Just wanted to say thanks to Jeff & Mikki Martin and the entire Brand X cert for hosting an incredible cert last weekend. It was a lot of fun and packed with loads of information. Thanks again guys for a job well done.

I cleaned 147 thanks to Greg Everett and Coach B! I almost had 154. I kept catching it on my shoulders but then falling on my knees! RRGggg. I'll get it next time

The Olympic Lifting Cert was SOOO good. I feel like I'm going to CrossFit University. Every time I leave a cert I say "that was probably the best one yet". But then I think about all of the other ones and how great THEY were. It's amazing how much information and excellent coaching we can get for each of them. I feel so lucky that I've had access to such amazing instruction. I know it's all making me a better athlete and a better trainer.

Thank you to Coach B, Greg, The Wonderful Eva T, Amiee Anyiah, Casey, and everyone who was at the cert. I had a great time and can't wait to use what I leared and get my #s up even higher!

Trevor for me at CFSD tomorrow

wow!

Cleaned 147#. So close to having 154. I'll get it next time for sure.

WHY CAN'T I POST ABOUT THE CERTS?? It's driving me nuts. I just wrote all about the Olympic Lifting Cert and it got caught. Same thing happened when I tried to comment about the Kids cert last weekend.

I'll write about them on my message board workout log if anyone wants to know how they were.

That's the hero I was planning on doing, sweet!

A hero workout. As it should be.
Coach take the video off, hes a proven juicer.

That's 200 pull ups and 200 dips total if you don't have the muscle ups (which I don't have).

Katie Jo, looking cuter than ever, miss you!

Lucas you're the man!

Can anyone help me clarify that by squat, it means weights added squats or non-weights squats

air squats

RH

no weight added unless it is specified

Great Pictures! Chrissy and Tattoo Nicky Congrats on Your Level 1 Certifications!

Which one is the porn star?? Maybe it's that guy in the front posing for his life. ;)

And is it just me or do Jelli and Nicole sort of look alike??

How do I get ahold of Jimmy "Jamma" Letchford? He's the guy on the far left of the top picture for today's WOD.

O_______O

Sweet god tomorrow is going to be painful.

I am excited as our affiliate has 7 teams registered for the Trevor Win'E Memorial so that's what we'll be doing but if my hands don't get messed up (luckily they didn't during the 800/50 pullups workout) I may do Jason anyways later on the day.

My heart and prayers go out to those service men and women who have lost their lives fighting for our country. I hope everyone has a wonderful Memorial day and good luck to all the other affiliates and non-affiliates participating tomorrow.

ugh. so it was my birthday yesterday and I decided to treat myself and have my rest day then and do the 800m/pull up work out today. Tore my hands up and now I get pull ups and dips tomorrow =( poor hands

How long does it take to develope the strength and form to do a muscle-up? I've been doing cross-fit for just over two months and am improving my fitness faster than ever before. When attempting the muscle-up though, I can't transition from the pull-up into the dip. I've watched the videos on the web-site for tips but can't achieve the movement. Any other tips?

Great Cert. this weekend in Charlotte. Thanks Coach A and all of the instructors. Great to meet so many like-minded people. Not many in my neck of the woods.

Holy Muscle-Ups Batman!

Grover #23

Practice, practice, practice

It took me over 4 months to get my first one and then it was a very horrible looking 10 second transition. Be patient and practice the transition as much as possible. Use something to take your body weight like a box or something similar then practive the transition without using all your energy on the pullup stage. There are some good vids on doing this. Jumping MU's are also good for transition practice.

Just be patient and they will come.

#23
Grover have you tried moving the rings low and then just slowly doing the movement? Not a jumping movement, but a slow muscle up movement, just getting the feel. Also and this was the case with me,the second part of your kip (the kick part) has to be violent violent violent! You have to be really aggressive to get your whole body through the rings and into the bottom of the dip.
Hope this helps.
-Adam

Outstanding Cert in Charlotte. Thanks to all of the instructors. I learned a lot and enjoyed it all. I was very impressed with the quality of the lectures.

Working on my own most of the time it was great to meet a bunch of CrossFitters. I would recommend attending a cert to anyone working on their own. I had several issues identified during the cert. Armed with knowledge to correct them, I can't wait to get back at it.

Thanks to CF Charlotte for being such great hosts. Well done.

#12 - kip. I'm not sure if you're serious or not, but I don't understand how it matters. Whether or not Tony is on the juice doesn't change the validity of his training methods and the fact that the SPEAR system saves lives.

I don't know Tony and honestly don't know or care if he juices or not. That really has nothing to do with the price of tea in China.

As for the WOD...I'll make sure I tape up my wrists for this one. :-)

Grover #23,

Go on youtube and check out a video showing Crossfit for kids muscle up progression, I thought it was a great way to learn, hope it helps.

I hate to miss this one, but looking forward to the Trevor Win'E Memorial Workout at CF Memphis tomorrow. If you are around, come see us at 0900 and bring a donation in honor of those who have gone before. Paul

Wow, What a great cert at Crossfit San Diego. I would like to Thank all the Trainers you did a fantastic job of communicating this cool stuff CrossFit! Great Workouts. CJ, thanks for the help on my first muscle up! Rachel, thanks for welcoming me into your place you are a great host. If you haven't done a cert yet you need to move it to the top of your list!

Oh, baby! Wish I wasn't following a cycle behind!

Thanks Allison. Congrats on your clean... again!

And thanks to all at the Level 1 cert in SD. It was great fun and a great learning experience.

Thanks for the advice on the muscle-ups. I'll try each of these suggestions.

Appropriate choice for Memorial Day. Those of you not taking part in a formal memorial who wish to do something concrete in honor of Jason and the other fallen heroes we honor should consider a donation to www.kiawia.com. (Might be www.kiawia.org.) This group, organized by Kate of JKNL, raises money to support the families of Special Forces personnel killed or wounded in action.

I'll do my best tomorrow.

Much appreciation for all who have served this great country in our armed forces. Also to the families of our service personal who make sacrifices as well. I personally appreciate you and thank you for your willingness to give so generously so that I can enjoy the freedoms I have. Thank you so much.

I will be remembering those fallen with this workout today.

Im new to Crossfit... I am a MMA fighter and after reading some BJ Penn articles found these workouts. So far Ive been following this regiment for 3 weeks and all I can say is OMG! I havent yet gotten all the equipment needed so does anyone have a reccomendation for what I should do tomorrow since I dont have rings to do muscle ups???

workout as rx: 4:27
Prior ran 10k
150 pullups
and calf raises
oh and 12 dip hangs(new pr)

Way to go TAL from CF Houston, who attended Cert 1 in Charlotte! How come you didn't wear your "I Love Nicole" shirt? CF Houston's 6am hardcore group class can't wait to hear all about how much fun you had, especially meeting Nicole!

#12

What does alleged steroid use have to do with having a street self-defense video posted to help people? Maybe I just missed the joke.

This is going to be so painful, but so awesome. Happy Memorial Day to all those who have served. You have given us something to which none of us can ever thank you enough for. Freedom ain't free.

We'll never forget...
Eternal Father, strong to save,
Whose arm hath bound the restless wave,
Who bidd'st the mighty ocean deep
Its own appointed limits keep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!
O Christ! Whose voice the waters heard
And hushed their raging at Thy word,
Who walkedst on the foaming deep,
And calm amidst its rage didst sleep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!
Most Holy Spirit! Who didst brood
Upon the chaos dark and rude,
And bid its angry tumult cease,
And give, for wild confusion, peace;
Oh, hear us when we cry to Thee,
For those in peril on the sea!
O Trinity of love and power!
Our brethren shield in danger's hour;
From rock and tempest, fire and foe,
Protect them wheresoe'er they go;
Thus evermore shall rise to Thee
Glad hymns of praise from land and sea.

CrossFit Charlotte Cert was a great experience. It was good to hear it from the horses mouth.

You never stop learning, I would highly recommend a level 1 CrossFit Cert for anybody considering it.

Remember why we have tomorrow off, take care and God Bless.

I was at the San Diego cert this weekend. It was an awesome experience. It was everything I have come to expect from Crossfit. The Trainers were amazing with helping out the athletes, and I fixed a couple things for sure. Thanks to Dave Castro, all the trainers that were there and to Crossfit San Diego for hosting it. I'll be back soon.

#38, sub pull-ups and dips for muscle-ups. 3 or 4 pull-ups/dips to 1 muscle-up.

GroverL #23

I got my first MU when a gymnastics coach picked up that I was bringing my legs up while trying to transition - obviously this puts upper body back (pivot about hands) when we are trying to get it forward. If you attempt one and fail take note of where your thighs are... if they are up, bent at the hip straightening the hip joint may help you out. Otherwise....?

wow, those are some nice tight (and pre-faded) designer jeans on Tony. The most lethal, middle-aged gay man ever ;)

The charlotte Cert was a phenomanal time. Everyone i met was great, i wish i could work out with all of you all time. The trainers were excellent, very instructive and in your face cause i want you better kind of way. Thanks to coach a for providing a top notch facility. ,
I really had no idea how much i didn't know until i was instructed.

P.S.
Yes Pat you swear to much, but you are still an excellent coach. Thanks

Participating in the "Trevor Challenge" tomorrow...

If there is enough juice left later then "MAYBE" I will attempt the WOD in "Jason's" honor.

m/40/205

sub- pu(feet on bench)/dips

25:59

Thanks to all the trainers and participants at the Charlotte Cert. It was amazing and I was humbled to be in the presence of such dedicated Crossfitters.

Oh, and Grace, Tal did tell Nicole how hot she was.

Sounds like fun!

No better way to spend a Memorial day than honoring a "Hero". Thank you to all that keep us safe and free. And may those that have made the ultimate sacrifice rest in eternal peace. You are not forgotten. Time to get some.

happy memorial day everyone! this is gonna be fun....

Great workout. What's with that video though? It wasn't good information, and I find it in no way related to CrossFit.

#57 does the video that gets posted here always have to be directly related to crossfit ? sometimes you can look outside the box you know

They put an informative video on, and people post that he's a gay steroid user, and that it isn't CF related so it should be taken off...I don't get the hostility.

And another thing, everyone keeps posting how they keep shredding their hands doing pullups and muscle ups...that's what gloves are for...but then there seems to be this whole CF anti-glove thing going on. Someone 'splain that to me please?

23/m/~85kg/Sydney, Australia

Did a BrandX scaled WOD, and subbed 3 pull ups/dips for each muscle-up. Ran out of steam on the last set...

50 Squats
12 Pull ups 12 Dips
25 Squats
18 Pull ups 18 Dips
15 Squats
27 Pull ups 27 dips
10 Squats
3 Pull ups 3 Dips

~34min

P.S. #59 I use gloves... My wife prefers my hands to be soft ;-) but then I scale my workouts and cant do muscle ups, so I guess I'm just soft all over!

Looking forward to this one.

I'd bet twenty bucks that those nay sayers will shut their damn mouths if they ever met Mr. Blauer face to face. That is, if they still want to have a face when they walk away. Assuming they can walk.
Being anonymous is great.
Gives you all kinds of bravery you wouldn't otherwise have.

is that taylor wane in the pic 2nd row left side?

200pullups x 200dips
my gym has no rings.
how do i modify?
Okay 3-2-1-GO

M/35/183

25:52 as RX'd

Last time I tried this WOD I didn't finish the last set of MU's, after skipping the rest day to catch up the run/pullup WOD I felt pretty weak on the pulls going into today's. Just kept hammering away and eventually got there. I was at 14 minutes going into the last set up MU's. Ouch!
Good luck all, time for work. Not a day off here in Iraq.

9' 25"

sub MUs for PUs

23/m/190

As RX'ed approx. 33 minutes (Iraqi sun at noon killed my stopwatch midway through, so time is approximated off of my wrist watch)

Those last 10 muscle ups almost put me in the grave

Did 3 pu/dips for each muscle-up.
Last 60 were jumping-PU

Time 40:20

Felt bad.

Miscalculated the substitution conversion on the round of 20 Muscle-ups - (3 x 20 != 80) - and ended up subbing push-ups for the last 35 of 80 dips.

100 squats
15 dips/15 chin-ups
75 squats
30 dips/30 chin-ups
50 squats
45 dips/45 jumping chin-ups
25 squats
45 dips/35 push-ups/60 jumping chin-ups

Time: 42:34
32/F/132#

m/29/5'10"/150

subbed 4xpullups/4xdips = 1 muscle up.

46:09.

By the second round I was doing singles for the pullups, and even those were a stuggle by the third so I thought I may aswell give kipping a go, and managed to crank out the rest of them as consistent sets of 4. Yay! Realised I hadn't been opening up my hips and shoulders at the bottom of the swing to let me accelerate back up. They felt good when it came together. I might have this all wrong but the position at the bottom felt like the top of the kettlebell swings from the last cycle: hips and deltoids engaged.

24m/180cm/82 kg

Felt bad before training so this is what i did today:

100 Squats
5 dips + 5 pull ups
75 Squats
10 dips + 10 pull ups
50 Squats
15 dips + 10 pull ups
25 Squats
25 dips in machine (90 kg)

22:56 min

This weekend was the CF Running/Endurance Certification in Topsfield, MA. I had read the articles and watched the videos in the Journal about POSE running, it looked cool so I signed up for the cert. Brian MacKenzie and Carl Borg were the lead instructors, and you couldn't have asked for more.
Did video breakdown of each runner, my running stride went from spending .17 seconds on the ground and .15 seconds in the air per step to .135 on ground, .18 in air. 32% improvement in two days of training, that number speaks for itself. And that was one of the lower numbers of improvement, the majority of the other athletes improved 50 - 78%. Even big guys like Neal from CF Boston made huge gains.

For a while I'd been saying that CF was good, but it wasn't perfect for the endurance crowd... check out www.crossfitendurance.com and see what they've got, between that and the January 08 CFJ ("Endurance Training" by Brian MacKenzie) you will find the answer to that problem. Going to Ranger School next January, definitely using Brian's program to prepare over the next 7 months.

Great Charlotte Cert!!
Excellent location, thanks Coach A.
Fantastic trainers and participants.
I finially understand what they mean by INTESITY!!!

BTW. Pat, you don't curse enough!

M/39/185

Subbed pull-ups and dips at 3-to-1 for muscle-ups:

30:43

Should have been in the 20s but I walked between the pull-up and dip stations - should have run.

More better faster

Way to go TAL from Xfit Houston!!!! Grace is right, where was the "I love Nicole" shirt? Can't wait for you to come home and tell us all about your level 1 cert!

Way to go TAL from Xfit Houston!!!! Grace is right, where was the "I love Nicole" shirt? Can't wait for you to come home and tell us all about your level 1 cert!

My abs are still killing me from GHD's the other day. I'm not complaining, cause I love this. For the first time I am actually excited to go back in the gym to work out. #60 don't worry bout the gloves cause I'm gonna use them too. You gotsta protect your hands.

I don't have rings at my base gym and was going to sub in 3dip/3pull up. Seems like a fair trade right? Also, can someone give me advice on kipping while doing pull ups. I tried it the other day and it seemed to take more energy to kip than do a regular pull up. Do I just need to practice more?

caring for those in harms way...

M.31.5'7.175
It's weird, but for the last 4 or 5 days I was planning to do this WOD for Memorial Day. I couldn't do muscle ups the first time it came up. This time I did them all with full turnout at the bottom.
18:56

****Charlotte Cert****

Many thanks to everyone involved at every level!

To all the new level 1's...Congrats! You guys rocked and were a fun crowd to be with all weekend. Thank you all for the intensity you displayed during the workouts. Special note here to Jerimiah & Rick. You guys have more heart than I have seen in a long time. Keep up the good work.

To Andy, his wife, and the entire crew out there in Charlotte; thanks for having us out to your facility. You all are great hosts every time we head your way.

Finally, to all my fellow trainers. THANK YOU! You guys make my job easy. I look forward to working with you again.

btw...Lisa, Matt G......my legs are SORE!

#12 - Really?!?! - keep your personal life out of it and leave others at the door. These are amazing videos and Tony's ideas and work on the SPEAR system saves lives....

50 Squats
4 Assisted Muscle-ups
35 Squats
8 Assisted Muscle-ups
20 Squats
12 Assisted Muscle-ups
10 Squats
16 Assisted Muscle-ups
13:10

JFG

m/29/195

performed bar muscle ups, other than that, as rx'd

32:45

So I can hammer out 50 bar muscle ups but still can't get ONE single ring muscle up. I am perplexed.

18/163cm/60kg

First time doing a crossfit work out and I can say I'm pleased.

Brandx scaled - bar muscle ups
Puppies:
50 Squats
3 Muscle-ups
25 Squats
6 Muscle-ups
15 Squats
9 Muscle-ups
10 Squats
12 Muscle-ups

10:23.

Had trouble with the last s of two set muscle ups which took a lot of time..

CFWU X # ( -pu, + pushu, - dips)
Time: 13 min 41 sec

Jason as modded for time
50 squats
9 jpu/9 bdips
25 squats
18 jpu/18 bdips
15 squats
27 jpu/27 bdips
10 squats
Time: 19 min 12 sec

Total time: 32 min 53 sec

m/30/73/205

Jason As Rx'd: 23:05

I finally "figured out" MUs last week, and now am able to finally quit subbing on the WODs! My elbows are throbbing like hell, but I could care less.

19:13

100 squats
20 pullups/20 pushups
75 squats
20 pullups/20 pushups
50 squats
20 pullups/20 pushups
25 squats
20 pullups/20 pushups

pullups were a combination of kipping and jumping. the more tired i got the less kipping coordination i had.

Awesome workout!!

THANK YOU to all the soilders and veterans that have served and are serving! Yall lay your lives on the line each day so that people like myself have the freedom to come to the gym and bust my tail!

"WE WILL PUT A BOOT IN YOUR ASS IT'S THE AMERICAN WAY!!!!!"

Congrats to all the new Level 1 trainers from the Charlotte Cert! It was great meeting all of you and everyone did an awesome job during the workouts. Rick, your heart was very inspiring during the workout on Sunday. Way to push through.

Andy and Deana, thanks for having us at CF Charlotte. It is always a great time!

To the other trainers, you guys make me a better trainer and I learn something from each of you everytime we work together. Pat and Nicole, thanks for having me...again.

Jenni, you are great. Thank you for pushing me to workout yesterday. You are one motivating training partner. And to Lisa, thanks for helping me push through it!

M/38/196

As RXD 19.07

Comment 39 4.27!!! Impossible for todays WOD!!

46/M/194

subbed 3;1 pu/dips for mu

34:40

RIP Jason and God bless your family

M/50/6'3"/268

22:36
subbed jumping PUs and bench dips for MUs
squats as RXd

26/m/198

subbed 2:1 pu/dips and some jumping pu

25:00

Kip is the first moron on earth to have ever suggested that Tony Blauer is on steroids. Tony is a close friend; I'd bet my house he's clean. Look at him (smile).

He can however shoot lightening bolts out of his ass. That I've seen.

BTW, Mr. Blauer spent a week with BJ and his camp shortly before BJ's recent UFC win. Tony brings a unique contribution of non-sporting/real-combat reality to MMA training that has proven effective to scores of top tier fighters. He's as legit as any of our SME's.

Solid technique Tony B., but I'm pretty fast, so I may just try to run my ass off

29/f/155

Scaled 3:1 pull ups/dips for the muscle ups.

Thought I was going to fly off the bar on the last couple of pull up sets. I couldn't hold on!

31:07

By the way - what are bar muscle ups?

SAN DIEGO cert...
The San Diego cert was great. Thanks to all the trainers and staff from crossfit San Diego. The format of the weekend was perfect. Jimmy did a great job of keeping everything organized. Dave, and Doc's lectures were inforative, knowledgable, and entertaining. I was really greatful to meet other crossfitters and be around some of the athletes who were there who really inspired me to push myself. Thank you to everyone who was involved in the certification, I am very greatful to have had this experience. I have learned so much about a program I thought I knew a lot about.
Sincerely,
Brandon E

Happy Memorial Day! THANK YOU to all that are and have served.

Any runners, swimmers, and triathletes that are looking for the ultimate edge you must take the Level I Endurance Cert with Brian and Carl over at CrossFit Endurance.

This Cert will give you the inside on how to train smarter for your sport. You will come away knowing that CrossFit is your sport and you are supplementing what ever it is you do (triathlon, running, swimming, etc). Yes, you have to re-educate your mind but it makes total sense. Check out crossfitendurance.com for the TRUTH!

For many in the CF community, the heroes workouts are favorites. This holiday weekend, please read the below link if you want to know a bit more about the man named Lt Michael P Murphy:

http://www.cnn.com/2008/US/05/26/medal.honor/index.html

42/170

Felt pretty good this morning. I was at 13:13 going into the last set of MUs, they took 8:27 to complete.

As rx'd 21:40 PR - last time 32:59

The muscleups were the big difference from last time. I did a lot more consecutive muscleups compared to last time.

Ran to gym

17.10

"Jason"

16.51

Taking our slogan a little too seriously I took a deep breath (or a few) and did it again.

Run home

18.43

I haven't measured the distance yet but i'm guessing around 2.5 mile.

Hoping the wod isn't a 10k tomorrow.

18min flat as prescribed in Central Park.

Tariq

Hands still shredded from Saturday's WOD. Sub'd my own WOD in honor of the men and women who served and made the ultimate sacrifice.

Nido track in the rain:
Four rounds of 800 meter run/ 25 squats, 25 burpees, 25 box jumps, 25 pushups

1. run 3:34, exercises 5:39 = 9:13
2. run 3:55, exercises 6:25 = 19:35
3. run 4:05, exercises 7:10 = 30:50
4. run 4:13, exercises 5:39 = 40:43

total: 40:43/153ahr/169mhr
burpees, box jumps broken, sets of 5 reps.

COACH SPEAKS AND WE ALL LISTEN!!!!
NICE GOING, KIP. WAY TO GO, PISSING OFF COACH!!
WELL STATED BY RUINER AT COMMENT #61. I AGREE.
KIP, YOU'RE PRETTY BRAVE HIDING BEHIND ANONYMITY!

BTW...Wife and I did the Burpee/Rower WOD today in our backyard. Pretty cool taking the rower out of the basement and into the great outdoors. Lots of stares from the neighbors, but couldn't resist the beautiful weather here in Pennslyvania. Tough WOD. As with all of CrossFit, It didn't suck, it was just hard!!!!

M/52/180
Subbed dips and pull-ups for muscle ups.
100/15/15, 75/30/30, 50/45/45, 25/60/60 = 16:54
Pull-ups totally bagged me and I was down to doing 2 at a time near the end.

m/198 today/47
"Jason"
3:1 pull-up and pushups subbed M/U

24::16

23:31. All MUs were drag throughs and all squat sets were unbroken.

Holy Crap!!!! The cert was everything I had hoped for and more!!!! The professionalism mixed with the great humor only crossfitters have, left nothing to be added. And the fact that the instructors were ALWAYS ready to jump in and help and demo everything. Crossfit is more than just a great workout program....it is a family of folks who truely care for each other and that is evident from the moment you show up. Every question answered with an honest desire to help everyone get the knowledge they want and need.

M/23/190#

time 25:42
muscle ups were a pain. dropped the rings down a bit and worked on the transition really slow. arms are gonna fall off now. i will get the muscle ups soon.

Mark
subbed 3:1 pull ups and ring dips
Sprained ankle yesterday.

31:26

Fair winds and following seas.

Rope jump + GWUx1 + CFWUx1 + BWUx1

WOD as rx'd:

22.33min

hell of a good memorial day workout

24:36 Rx (pretty sure it was :36 anyway)

subbed 3 pull-ups/3 dips per mu:(15,30,45,60)

31:08

Brutal. Goal became to finish.

Thanks to everyone who commented on Friday's video. Your comments are greatly appreciated. Sorry it has taken me so long to respond. I just got back from the Charlotte cert and did not have good access to a computer.

The Charlotte cert was awesome. Thanks to the Hendels for having us there. All the level 1's were great. You all were such quick learners. Rick and Jeramiah, you guys have so much heart. Nicole and Pat, thanks for having me out there. Pat, my legs are sore as hell...you smoked me in that workout. All the trainers made such a great team. You guys were a lot of fun.

Adrian, the pool party was awesome. We have to keep that tradition alive.

Also, congratulations to my cousin Joe for getting his level 1 certification. How are your legs feeling? haha!

Allison NYC, you know you don't have to settle for a Mike G doll.

Hey all, I'm very new to CF and so far I like it a lot!

I did today's WOD with sub of PU and Dip for MU. Well, I really had hard time to finish last 2 sets of PUs (not so much with the Dip)and I had to take several breaks during one set. So I was wondering that if that's ok to take breaks during one set.

On top of that, it took me about 50 minutes to finish the WOD. Is that a terrible score for a starter?

I have a question about the way that you do pullups. Im in the marine corps and have always been taught to do non-kipping pullups. But from the videos and the posts that people put on here, it seems that almost all of the people that do crossfit do kipping pull-ups.

I can see why you would want to do them because you get a lesser time. But why would you short change yourself like that? What actual benefit besides giving yourself a lower time do you get from doing kipping or jumping pullups. I've never done them and it looks like you would just be putting alot of strain on your shoulder joints and have a greater chance of injuring yourself because of the jolting motion.

Anyone who would care to respond please do so. Thank you.

Subbed PU and ring dips (RD) at

3, 6, 9, 12 = 1`20 PU/RD

24:52

Ouch. . .

wu: 2x15 situp's/be's + joint mobility

as rx'd

34:17

only got a few muscle ups, so I did ring pullups and dips.
23:05

M/39/6'0"/155

As Rx'd
19:03

I didn't tape high enough on my right wrist and now there is a big skinless patch there. Yeah buddy! Does anyone else get big sores on their wrists if they don't use tape?

TimE: that's funny

Shoulder issues are forcing a different workout. Today I will run a 5K, followed by 1 round house shopping, for time.

To all the vets, reserves and active enlisted, thank you for your service to us and our country. None of this would be possible without you.

15:55 as rx'd.

A hero workout. As it should be.
Coach take the video off, hes a proven juicer.
Comment #12 - Posted by: kip at May 25, 2008 7:18 PM

Kip....you got me. I used to Juice...and there were pictures of me juicing. But dammit I gave it up. My wife said: " don't care how good celery and apple are for you , if you're not going to clean the pulp from the blade you're going to have to stop juicing" and that was it.

wow, those are some nice tight (and pre-faded) designer jeans on Tony. The most lethal, middle-aged gay man ever ;)

Comment #48 - Posted by: Genghis at May 25, 2008 9:32 PM

Genghis (real name??) Only a real gay guy would be looking at my faded (nice tight) designer jeans. :-)

Great workout. What's with that video though? It wasn't good information, and I find it in no way related to CrossFit.
Comment #57 - Posted by: Wat at May 25, 2008 11:33 PM

Wat, watch the video again please, I did use the term tabata and had my camera man do a squat. Jeeez, c'mon dude. Also, that was shot outside CFSD. Therefore there are 3 elements related to CF. Oh and this, though its not really a major connect....all the people that study and train in crossfit are human beings some of them have an interest in personal safety. Another huge demographic is the LE & military community that follows CF. Intercepting this attack & being able to understand it from both directions might prove valuable.

Oh, BTW, and this has nohting to do with the above comment or with personal safety, pre-contact cues, simple direct counter-measures that can help intercept a rapidly escalating situation:

I was at the UFC this weekend,after the fight I waiting in line for sushi when a I hear someone say: "Excuse me? Are you Mr. Blauer...I'm a soldier from Ft Irwin, I've seen all your videos on crossfit...we use your HIGH GEAR suits to train combatives, we use the S.P.E.A.R. videos on crossfit to train. Sir, I'm deploying soon, would you mind if my wife took our picture."

After the picture, I gave the guy a big hug, asked him to email me his address so I could send him some full length dvds and other stuff for his soldiers. The manager of the restaurant was watching and asked me who I was and what I did (I was about to say: Im just a middle aged juicing Gay guy who likes true religion jean - but I couldn't bring myself to say it...that info is private) Instead I told him my company works closely with military, law enforcement on close quarter tactics that help this nation's warfighters and terrorist hunters do their jobs.

The manager bought my wife and our guest WEC champ Urijah Faber dinner.

Tony

MU practice

Kip...I was going to go on and on about how the 'internet warriors' of the world must be the 'baddest' people around, saying what you want to say, making NO sense...but then again, you DO have enough sense to keep the anonymity huh?!?

I've known Tony Blauer for 6 years now...trained with him quite a bit...is he...intense(yep), combative genius(yep), created a System that has saved lives and keeps those who protect your right to be an 'internet warrior' safer in doing their jobs(yep), steroids (how far, exactly, did you have to reach up inside your backside to pull that out?)

Oh, and #48 Genghis, I'm hoping you were attempting to be somewhat funny...I watched a 3:55 clip on how to 'save my life' and never ONCE noticed the jeans...maybe it was a 'freudian' slip on your part...who knows...you're the only one who can answer that ;-).

Anyhow, Coach G., thanks for all you do...I've been into Crossfit for a couple of years now, and it's definitely changed how I'm living each day. Protecting the rights of the 'Kips' of the world can be a dangerous job...and like you've said, you 'don't know what game day's gonna look like...'. Have a great Memorial Day

JT Goodman (NC)

24.05, had to put some foot assist in for the last two rounds of mu's

33/F/5'10"/155#

w/rowing MUs
17:11

bw 165

subbed 3/3 for muscle ups

22:19

100 Squats
15 dips + 15 pull ups
75 Squats
15 dips + 15 pull ups
50 Squats
15 dips + 15 pull ups
25 Squats
15 dips + 15 pull ups

We modified our WOD at Sunrise Park on the beach. Then I visited Mike and Donna at Harbor City Crossfit. They are preparing for CrossFit Challenge next weekend.

19:18 as Rxed

Thanks for the push LTP.

Rocketman...its MU Days here in Cowtown! Come feel the Pain!!

Don't Be afraider of the Raider!

Bad Ass cert this weekend! It was great paying tribute to BJ Penn with FGB.

#12 - 'proven'? what proof? Because there is none. Seems like someone is trying to stir things up here!

#57 - Crossfit relates to all aspects of fitness in life... lifting a wardrobe, running and playing sport with your kids, etc. Crossfit has a strong MMA/self defence following hence the video. Tony adds that non-conventional approach to combat/self defence. How many people have actually analyzed such a scenario ahead of time?

Tony has revolutionized the way many warriors train, from martial artists, law enforcement to military. He's making a huge contribution to helping people stay protected from the bad guys.
If it helps someone get home to see their loved ones then I think it's a very valuable post on the site.

9:30, subbed jumping ring dips.
hands are still broken from sat WOD.

44/m/159#

wow, after saturday's wod, this one was brutal for me.

Sub'd 4:1 pullups/dips for MU's.

37:50

Seminar in SD was freaking sweet.

Great instrction and a wealth of knowledge

Garret: my kips are still pretty weak, but I will say that a good kip is not jarring. A kip allows you to do more pull ups in a given amount of time, thus more work is done. Imagine each pull up is like moving one big bag of your body weight. You can do strict dead hang pull ups and move 10 bags, or kipping pull ups and move 15 bags (those numbers are totally arbitrary). Thus, kipping allows you to do more work. Hope I got that right

Laura DeMarco- what are rowing mu's?

Mr. Blauer: awesome response. Love your videos. Feel safer every time I see one. I thank you, and Coach, for making this information available to us.

dsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsd

42 M 190#

CFWU 2 X 15 reps

Done with 30# vest (except hspu)
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Finish with 4 sets of 20 lunge walks, 3 sets 100# + 30# vest overhead walking figure eights, 3 sets of walking stair lunges (3 flights), 2 sets 200m runs.

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

dsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsd

42 M 190#

CFWU 2 X 15 reps

Done with 30# vest (except hspu)
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

24:23

Finish with 4 sets of 20 lunge walks, 3 sets 100# + 30# vest overhead walking figure eights, 3 sets of walking stair lunges (3 flights), 2 sets 200m runs.

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

dsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsd

42 M 190#

CFWU 2 X 15 reps

Done with 30# vest (except hspu)
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

24:23

Finish with 4 sets of 20 lunge walks, 3 sets 100# + 30# vest overhead walking figure eights, 3 sets of walking stair lunges (3 flights), 2 sets 200m runs.

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

sorry about that...dont know what I was thinking.

16:55 rx'd
am I cheating if after the dip part I just drop and not lower myself down?

16:55
am I cheating if after the dip I simply drop and not lower myself down?

M/27/185/69

26:17 using 3/3. To all the people who support the military, I say thank you. Airborne

The workout today was great!
Instead of MU's, I did Pullups and dips. (3:1)
The Pull-ups were done without kipping. Therefore, time was slow. 50min.
Take it easy!

still can't hack the muscle up. thats my next benchmark, my everest.

i need some advice. i have a friend coming over to do his first crossfit workout. i've got my own gym built up here in the wilds of donegal, ireland. is there a WOD any of you can recommend for a newbie, that we can do together; give him a real taste of crossfit?

I took a cycle off to rest a sore knee.
Did my first bar muscle up in warmups but used jumping bar muscle ups in the wod. 14:19. Knee felt pretty good and still feels ok 4 hours later.

#135 - Leslie AP,

Check out the March 2008 issue of CrossFit Journal. There is an article by Tyler Hass (the founder of ringtraining.com) that outlines how to scale ring workouts, and has a lot of great information on various ring exercises. I started practicing rowing muscle-ups a few months ago, and I believe that that exercise enabled me to get my first real muscle-ups earlier this month (though I'm not yet to the point where I can get the 50 required in today's WOD).

Basically, a rowing muscle-up is where your heels are on a box a few feet in front of the rings. You hold the rings in a false grip, arms straight and body in a plank position (feet/heels up on the box). You pull the rings toward your chest, transition into the low dip position, the push up out of the dip to complete the movement. I believe this exercise is much more effective than jumping muscle-ups for teaching/practicing/developing the skills needed to accomplish true muscle-ups.

Mr. Blauer-
Thank you for your contributions to this program. Please ignore the negative comments directed at you; it usually is derived from jealously and there is always 2 or 3 bad apples that have to ruin it for everyone.

Just yesterday I was running on the side of the street. A car pulled over in front of me and I questioned their intent. Luckily for me nothing happened. Point is, your video really hit home for me today. Thanks again....

to number #144 (mcal)

Murph comes to mind really quick to indoc a newbie. Its low impact (to me anyway) and high stress. If he does it right he should get the heaving feeling and the always wonderful blood/iron taste in the throat. Take care!

100 squats
15 pull ups
15 dips
75 squats
30 pull ups
30 dips
50 squats
25 pull ups
25 dips

ended at 45 minutes. Wore out. For some reason I had problems with my grip today on the pull ups. Still fried at the end and am fired up about that.
Did not complete last round or end of third round for pull ups and dips.

As RX- 49:38
100 squats- 3:11
5 MU- 2:34
75 squats-2:43
10 MU- 5:11
50 squats-1:40
15 MU- 9:56
25 squats- 0:35
20 MU- 23:45

m/43/175

cfwu X 3 - PU/DIPS

100 Squats
15 pu 15 dps

75 Squats
30 pu 30 dps

50 Squats
45 pu 45 dps

25 Squats
60 pu 60 dps

28:58

"I can imagine no more rewarding a career. And any man who may be asked in this century what he did to make his life worthwhile, I think can respond with a good deal of pride and satisfaction: 'I served in the United States Navy.'" JFK
God Bless you all who fought and died for our freedom. God Bless you all who are fighting now.

36:35 as Rx'd

#140, I think more importantly than letting yourself down would be to start at full extension wrists turned out each rep wether doing singles or multiples, and of curse lockout to full extension Full ROM

42yom / 148

16:43 as rx'd

First time for this one using rings for the MU's. I usually do bar MU's for this one but my hands were still a little torn from previous WODs and the rings are much easier on my hands.

100 squat
15 pullups & 15 dips
75 squat
30 pullups & 30 dips
50 squat
45 pullups & 45 dips
25 squat
60 pullups & 60 dips

My time: 37:16

It was a hard workout. It does seem like your grip goes pretty fast. I am very new to this type of working out. My only question is how much stronger can these workouts make you compared to your basic two body part lifts in the gym?

#114
I'm not sure if I would worry about if it's a terrible score or not just yet. Right now, that's hopefully close to your 100% That's what's important. The time is just a time. The idea is to bring about a horrific metabolic effect on your body while gaining some proficiency in certain areas where you may be lacking. You keep pushing and the times will drop. They WILL drop.
Just my two cents for what they're worth.

It sounds like a lot of you are kinda beat up but still hitting todays WOD for the warriors. We appreciate it from the bottoms of our hearts to the top of our lungs.
3-2-1 Get Some!!

34/M/77kg

28:50

I've known Tony Blauer for about 7 years now. I've been fortunate enough to train with him as a student, as one of his assisstant instructors. I've never seen him "juice" or even hints about anything like that.

The contribution that his system, and that he personally, makes to the safety and security of the law enforcement and military, as well as the civilian community, is phenomenal. Combine that with his love for and promotion of CrossFit, and it helps each and everyone of us.

If anyone wants to find out on your own, get to a Blauer Tactical Systems civilian or law enforcement/military related course (depending on your background). You won't be dissapointed!

You can find a link to his training claendar and worldwide training staff on his website.

Blauer Tactical Systems: www.blauertactical.com

Calendar: http://www.tonyblauer.com/4105/04_06_training_calendar.asp

Coaches World Wide (sorry, this is a long link): http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=116017308527777138817.00043dcb0652e3dec8d8e&z=2

32 yom 240 bwt
bike 10 miles to gym
wod subbed 3 pu's/3 dips for one muscle up
squat to dynamax ball
time 47:15
bike 10 miles home

God bless to all soldiers, officers, and firefighters that put their lives on the line everyday. You are heros.

Just wanted to say thank you Coach! I got my first real, unassisted dips today. I don't think I'd have ever tried were it not for Crossfit.

18:14 as rx'd

yesterday: Ran 5K with 20# weight vest. No time, Just for fun.

This is an amazing workout system. With these kind of workouts, anyone can be pushed past what they thought were they limitations and into a place they will be proud they went.
Cross Fit is by far the most challenging workout ever and works every single part of your body.
I'd recommend it to anyone, including newbies who are used to not pushing themselves quite so far, but long for amazing results.
Thank you Cross fit for pushing me past my own limitations.
Taylor Wane

m/33/135

15:21
Subbed rowing muscle-up for MUs.

36/6'2"/195
Colorado Springs

Time: 22:39 as rx'd. Zero blisters and down from a brutal and bloody 47 minutes last august.

Post: Hiking red mountain and going down to territory days.

The body is hurting again as the seeds of progress are planted. . Thanks coach!

F/38/120

32:00 modified:

100 squats
20 close grip bench push ups/20 strict pullups
75 squats
40 close grip bench push ups/40 strict pullups, broken up
50 squats
60 close grip bench push ups/10 strict pullups,50 jump pullups
25 squats
80 close grip bench push ups/80 jumping pullups

m/46/180/6'1"

Replaced dips and pull-ups for muscle-ups

100 squats
15 p/u's and dips
75 squats
30 p/u's and dips
50 squats
45 p/u's and dips
25 squats
60 p/u's and dips

31:30

Fight Gone Bad head-to-head with Rob C today with encouraging results but not what I was looking for for numbers.

343 as rx'ed, lower than my PB of 361 and was really pushing for 370 today. I wonder if my old PB was done with poor form because I pushed hard today and wasn't even close. Regardless, numbers well up from the FGB I did at the January cert in Santa Cruz when I was not in good CrossFit shape.

Strategized well and had a huge first round but spent way too much there. 136 reps was probably too much too soon because my last two rounds were 105 and 102, not good. All wall balls were straight through, as per my strategy, SDLHP trailed off sharply, box jumps went from poor to bad, push presses dropped a lot by the last round and rows consistent at 20, 17 and 19. Box jumps were a huge struggle, as expected, but work is needed here mostly with ankle confidence and stringing together quicker reps. I need to average 125 each round next time to reach my goals, that will require better pacing in the first round.

Warm-up was short and sweet today, not sure if that affected the WOD but confidence and energy was high.
Post-nothing yet, my CNS is frizzle-fried.

Sorry for long post, this is mostly for my own records/WOD journal.

M/48/150
100Squats
10PU/10push-press
75 Squats
20PU/20push-press
50 Squats
25PU/20push-press
25 Squats
30PU/30push-press

24:07

It was all I had to give. With unmeasurable respect and humble gratitude to Jason and those serve...

CFWU- minus pu's
3 mile trail run with Richard
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

BW 168

Did this on 5/14 while camping with the middle school that I work at. It was cold that morning.

time was 17:45

Just got done with the cert in Charlotte soooooo, rest day today.
People, it is worth the 1000 bones. You will get your x-fit house in order real quick. Excellent and professional delivery of information by every single trainer.

M/27/212

subbed 3-1 dips and pullups.

37'37

the dips and pullups were really slow. I did them in sets of 6 to 10 and they still seemed to take forever.

35 M 165#

28:04

Got stuck on last 4 MUs. Had to sub 16 ring pull-ups and 16 ring dips.

RIP Jason

M/46/21

DID JUMPING MUSCLE UPS. FULL SQUATS.

24:16

26/m/175/6'1

as Rx'd 27:50

I'll take 49:39 as RX considering the 30 MU for time on 5-12-08 took me 38:49. The MU took so much of the time, I forgot about the squats until I was finding it difficult to walk normally a couple hours later.

Much respect and thanks to all our military heroes serving us all around the world, and my prayers are with the families of our fallen heroes. God bless America.

HAVING TROUBLE WITH THE MUSCLE UPS. CAN DO A RING PULL UP AND A RING DIP BUT I CAN'T GET THROUGH THAT 1 INCH OF MOTION BETWEEN THEM TO DO A COMPLETE MUSCLE UP. ANY HELP WOULD BE APPRECIATED.

HAVING TROUBLE WITH THE MUSCLE UPS. CAN DO A RING PULL UP AND A RING DIP BUT I CAN'T GET THROUGH THAT 1 INCH OF MOTION BETWEEN THEM TO DO A COMPLETE MUSCLE UP. ANY HELP WOULD BE APPRECIATED.

#135

I can see where your coming from with kipping pullups allowing you to do more and lift the "Bag" more times while kipping.

But when you kip you are throwing the kinetic energy you make up with your body, by doing that your putting less work on your muscles.

So in essence your not lifting the same "Bag" as you are when your doing regular pullups, your pulling a greatly reduced weight bag. So unless you scale your pull-ups to account for this loss in usage, your getting your full potential out of your workouts and short changing yourself in your developement of strength.

Sure i may have alot slower times and be able to do less reps at a time, but potentially im getting more out of it than i would be with doing kipping pullups.

HAPPY MEMORIAL to all of our prior and active Military service personnel on this list....God bless you and your loved ones always and May he always keep you out of harms way.....now go and get your your WOD out of the way and have yourself and wonderful day! bE SAFE..Lisa

100 Squats
15 Pullups
15 Dips
75 Squats
30 Pullups
30 Dips
50 Squats
45 Pullups
45 Dips
25 Squats
60 Pullups
60 Dips

22:45

Very tired after doing Saturday's WOD last night at 9...which also included 150 Pullups.

Still fairly happy with my time.

jumping muscle-ups, :19::41

M/38/214

Subbed 3x1 PU's & dips for muscle-ups.

24:05

MIke G
I believe your are one of Joe G trainer....make sure you punish him..he likes that!hahahahhaa He trains with us here @ spartan performance-crossfit suffolk

all things aside..have fun guys....cant wait to see ya back Joe!

Be safe..Lisa

24M/5'9/145
Subbed burp-ups for muscle ups
18.36

I just want to thank everyone at the Charlotte Cert for making it a great experience. It was so fun and educational. Thank you so much to all the trainers for helping me and giving me the motivation I needed. I took so many great things back with me. From how good pool parties are to looking like a little baby and falling down cause of cramping. So many great experiences. Thank you all.

M/27/5'10/225lbs

ouchie after sat's workout.

sub 4 pullups/4 pushups for MU (shoulder still wont let me do dips)

100/20
75/40
50/40

hands were numb and shot, and was so exhasuted and still recovering from sat's workout, made this damn near impossible. had to keep talking myself from quitting after the 1st round, made it most of the way thru 3...so i'll take that. 250 pullups in the last 48 hours....i'll have a big case of ILS for the rest of the week.

Vance

100 squats
15 pull ups/15 push ups
75 squats
30 pull ups/30 push ups
50 squats
45 pull ups/ 45 push ups
25 squats
60 pull ups/ 60 push ups

27:56

As prescribed - 25:30.
Last time was 3 minutes faster, however the MU's were all jumping. This time all full MU's and even did the first set unbroken. Can't complain about that.

m/53/6'1"/190

100 squats
15 p/u's and dips
75 squats
30 p/u's and dips
50 squats
45 p/u's and dips
25 squats
60 p/u's and dips

dips were actually jumping bar muscle ups

40:12

Man, I'm old AND slow...

Ernie Banks said, "Let's play two!"

Hell yeah! There's the right idea.

#179 Garrett

That kinetic energy you mention has to come from somewhere in your body, so you are exerting the same amount of total force.

My strict pull up numbers never increased so fast as it has since I started kipping the majority of the time.

As Rx'd on Rings

1:09:59

Last 20 MUs took more than half the time.

As rx'd:

18:15

It was good to see a bunch of the crew at GSX today.

#93 Hey COACH
Yesterday you posted something about breathing ladders and their effectiveness(or ineffectiveness) for dealing with 02 saturation. Lately I have been doing some kettlebell breathing ladders (1.5 pood swings, snatches, and some 95lbs thrusters) and have noticed that my breathing during the WODs has improved, would this be due to an increase in my 02 or just from the respiratory management, in which case would I get the same effect from just normal meditation?

Lisa D (184),

We were pretty rough on him, but he did great. he gave 100% the whole time. Ask him about his leg cramp story. It's pretty funny.

44/m/153

Scaled enough to:
50 sq
3 mu
40 sq
6 mu
30 sq
9 mu
20 sq
12 mu

13:07

All muscle ups jumping and broken. I have trouble with the sticking point of the pull up portion of the muscle up; any suggestions on getting past that? I have no problem with jumping muscle ups.

M/20/6'1"/195

Wow, I just haven't felt the same since Friday's fiasco. Even after two days of rest, I'm shot. I made up my own today using a little bit of Jason and Saturday's WOD:

Warm-up: 1 mile run

50 pullups, 50 squats, 200 meter run
40 pullups, 40 squats, 200 meter run
30 pullups, 30 squats, 200 meter run

Cool-down: 1 mile run

Total time: 37:52

Gregs WU and Burgeners WU

Time: 38 minutes

Did Half of the Time over the 20 MU..

Finally I did 4 MU and the rest 4:1 Dips/ PU

This really sucks I couldn't do the last 16 MU's grrr

38m 185
subbed 3 pullups and 3 pushups for mu (at park)
18:00
that's 1 minute better than last time.

Thanks to all of the great folks at the Charlotte CrossFit Cert this weekend and to Coach A for hosting such a wonderful cert!!! I learned so much from the wonderful trainers. I took away a wealth of knowledge and can't wait to get back to the gym to share it with my clients. Pat, did you ever pay up with those burpees? I never saw you doing them and I'm sure by the end of the weekend you had close to 100 or so to do! Seriously, thanks to you, Nicole, Jen, Adrian, Andrew, Bobbi, and ALL of the other trainers who did such an awesome job of teaching this stuff!!! You guys and gals ROCK!!!!!

With Jumping MU's (felt cheap and dirty for being a "cheater")

21:20

met John from NBFD doing his own subbing with jumping bar MUs

I will do Jason tomorrow.
I went head to head with gaucoin again today doing FGB, as rx'd-342. No individual #'s, rd 1 - 123, rd 2-114, rd 3 - 105. I need to have more reps on SDLHP and Push Press by eating the pain.

m/36/181

5 m/u
100 squats
10 m/u
75 squats

35 min.

And I was done. I increased the total number of muscle-ups that I have done in one session from 10 to 15. I was happy with that. I failed on the first two m/u's I tried. Frustrating. I then failed on #7 of the second round. I think my squat form has been off. I believe my torso has been too vertical. I tried making my back more horizontal and had a better time of it. I feel my hamstrings were more engaged.

wow I am shot was planning to scale this in 1/2 then do a "Franita" 7/5/3 to practice the butterfly kip, but was toasted and did not scale down to a full 1/2

pre: jump rope drills, rom stuff
post: back extensions and abs 3x15

rnd 1: 50 squats 4 muscle ups with feet behind me elevated full extension, omg these were tougher than what I have been doing for a sub and it kept the rings in the right spot
rnd 2: 37 squats 8mus same sub
rnd 3: 25 squats 12mus same sub
rnd 4: 13 squats 16 mus same sub

time 18m even
got the sub off of the ring training site where my rings came from, I think
I should not have scale the squats and added the rest of the mus just missed the mus by 10reps

Did this with jumping muscle ups to practice the transition

16:59

100 squats
15 pull ups/15 push ups
75 squats
30 pull ups/30 push ups
50 squats
45 pull ups/ 45 push ups
25 squats
60 pull ups/ 60 push ups

40:56

New to crossfit and I strating to get my kipping down.

Did:
100 Squats
10 PU
10 dips
75 Squats
20 PU
20 dips
50 Squats
30 PU
30 dips
25 Squats
40 PU
40 dips

About 17 min.

subd 4 pull-ups and 2 ring dips per mu
200 pull-ups / 100 ring dips / 250 squats

36:57

23m/160/66"

100 squats / 15 dips / 7 pullups
75 / 30 / 15
50 / 45 / 24
25 / 60 / 30

25:24

My thoughts and prayers are with Jason, and all the other brave heroes who fought and died for this incredible country we live in. God bless them and their families.

59:40

19:10 5 rep muscle ups each round

When substituting dips and pull ups for muscle ups, I know you substitute 3 or 4 dips and pullups for every 1 muscle up. But are those 3 or 4 dips RING dips or BAR dips? Because if you don't have rings to do ring dips you're supposed to substitute 3 parallel bar dips for every 1 ring dip. That could then mean you're doing 9 to 12 parallel bar dips and 3 pull ups for every one muscle up (assuming you don't have rings). Just wondering about this!

By the way, I have rings but can't do MUs yet.

Thanks in advance!

M/36/140

@ home, as rx'd, 18:38.

42yom 180lbs

As Rxld (3 for 1s PU & Dips).

Time: 29:21.

45/M.6'/180

BACK FROM FIRE. DON'T KNOW FOR HOW LONG THOUGH.

TIME: 23:49 AS RX'D

ALL SQUATS TO 12 INCH BOX UP TO FULL KNEE LOCK.
ALL MUSCLE-UPS WERE NO KIPPING FROM DEAD HANG TO FULL ELBOW LOCK.

THE SQUATS WERE HARD AFTER MOUNTAIN GOATING WITH 75 POUNDS OF GEAR FOR A WEEK.

THE MUSCLE-UPS WERE THE FUN PART! SCAREY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

29/M/221/6'0"

As rx'd, but subbing MUs with 1 bench-assisted pull-up/1 bench-assisted dip per MU.

38:48

No wod today, I'm definately in need of a rest day but I'll finish the cycle with tomorrow and wed.

I just hit up the Running and endurance cert at Crossfit Northshore(Awesome gym, Dave) and if you're serious about your training you should check it out. All the lecture's were very informative and the drills and skills we learned were phenomanal. Through video analysis everyone was able to see definitive results in ONE day. It's crazy, I liked running before I went to the cert but with a new understanding of POSE and simple drills I'm going to shatter my old times. As always the people were awesome and I can't wait to apply what I've learned in my training and my athletes.

Man this looks insane - I'll be off CrossFit for a few.. finished my first Marathon yesterday. 5 hours! I have officially set the bar for the Marine Corps Marathon in October which I hope to shed an hour off my time. (too ambitious?) I definitely learned a lot about what to do next time. And thanks to CF my legs are only getting stronger!

Train hard, go big

10:08
sub muscle ups for dips.....this one was killer I did it right after:
Urg-1000 m
push ups-50
kettle bell swings-50 @ 53lbs
6:28
i am dead

10:08
sub muscle ups for dips.....this one was killer I did it right after:
Urg-1000 m
push ups-50
kettle bell swings-50 @ 53lbs
6:28
i am dead

Untimed and rx'd through the 25 squats. Last 20 MUs were jumping MUs. Excited to get 30 real, kipping MUs. Most ever by far.

10:41
This was horrible, I did it right after:
Urg-1000 m
50 push ups
kettle bell swings- 50 @ 53 lbs
6:28
I am dead

Bwt: 135

As Rx'd

10:20

f/25/120

28:41

100 Squats
15 Pull-ups/15 Dips (all assisted)
75 Squats
30 Pull-ups/30 Dips
50 Squats
45 Pull-ups/45 Dips
25 Squats
60 Pull-ups/60 Dips

Great Memorial Day workout!

27/m/175

as rx'd: 18:22 (was cruising until the last 20 MU)

M/23/150

"Jason" as rx'd

23:43

28/m/189

36:33

as rx'd

Sadly have been unable todo todays WOD :-( but looking forward to tomorrows.

Comment #12 Coach Blauer and Coach along with others have already responded to your very pointless comments Kip, and there is not much else I can add other than I have known Coach Blauer for 10 years and can tell you, you are so way off the mark.

Comment #57 Just wondering if you made the same comments about the articles posted Sunday and Wednesday gone both not related to Crossfit. That aside crossfit is revolutionary as is the research of Coach Blauer, and both will help keep you alive alot longer.

As to it not being good information, well my friend please review this again because you are missing valuable information.

Regards to all

Neil Wilson

Garrett:

The reason for using the kipping pull up is the same as using the jerk, the clean, push press, etc. Because it's more effecient in developing overall fitness. In CrossFit we're interested in developing:
Strength-Flexibility-Cardiorespiratory Endurance-Stamina-Power-Speed-Coordination-Accuracy-Agility-Balance
It's obvious to anyone who has ever performed the strict pull up and the kipping pull up that the kipping requires far more components of fitness than do dead hang pull ups. Being able to quickly transfer power from core to the extremities incredibly enhances athletic ability on all levels. Don't take my word for it though. Give kipping pull ups a try for yourself for a month. Get some real instruction on the mechanics and make it part of your warm up every day and do all kips in your workout. I guarantee that not only will your dead hangs get easier, but you'll be faster, more agile, and your muscular stamina will be through the roof.

If you still have doubts check out the better movements series in the exercies and demos section.

I was short on time today.
Squats as rx'd, to Dynamax depth, unbroken.
But only did 15 PUs and 15 ring dips (both with assist) for each round.
Not Jason, I know, I know!
27:20

modified pull-ups & push-ups due to rip from previous WOD

27:00

28yo, 5'11", 174lbs

Subbed 3 pullups and 3 dands for each muscle up.

Time: 42:25

This one was a beast. Got dizzy doing the dands after a while. Didn't think I'd make it through the last round. Just kept going anyway until I was done. Good day.

45/m/71 kg
3xCFWU (mod.)
Jason, non-rx
100 Squats
5x(4pu,4dips)
75 Squats
10x(4pu,4dips)
50 Squats
15x(4pu,4dips)
25 Squats
10x(4pu,4dips) gym closing down, and me too ;-)
1:08:56
Squats were allright, first two sets broken, 70+30 and 55+20. Dips were no problem. PU:s are the problem, most sets broken.

m/28/195

'Jason' as rx'd: 32:12
...But with jumping muscle ups... still need practice and strength improvements. Great work-out none the less! Kudos to everyone doing full muscle-ups... I'll get there someday!

10 min EASY warm up on erg 1:54.6

because i don't have any rings to do muscle ups i did Pull ups and dips with the same amount of reps.

15:23

100 squats
5 dips
5 pull ups
75 squats
10 dips
10 pull ups
50 squats
15 dips
15 pull ups
25 squats
20 dips
20 pull ups

I feel like my pull ups and dips are getting better, I still have some trouble with them thought but i am making great progress.

43:00.

100 squats, 5 MU
75 squats, 10 MU
50 squats, 8 MU, 21 pull ups, 21 dips
25 squats, 60 pull ups, 60 dips
The pull ups and dips were kept pretty strict until the last few sets. The MU's are getting better, too. Last time I was only able to do 13. This time 23! Who knows, next time maybe all of them?

43:00.

100 squats, 5 MU
75 squats, 10 MU
50 squats, 8 MU, 21 pull ups, 21 dips
25 squats, 60 pull ups, 60 dips
The pull ups and dips were kept pretty strict until the last few sets. The MU's are getting better, too. Last time I was only able to do 13. This time 23! Who knows, next time maybe all of them?

iTouch web page blanked out so I lost the workout.. from memory did:

For time:
100 Squats
10 Muscle-ups (30 pullups 30 dips)
75 Squats
10 Muscle-ups (10 dips... )

About 10 min

CFWU x 3

Happy Memorial Day!

Love the Video. Blauer is the man.

Props out to BJ Penn!! Muscle Shark my ass

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Very sore from last cycle. Tried to finish todays wod but could not get last 16 mups. Shoulders and grip went to complete failure to the point subing dips and pullups was impossible. Very disapointed stopped the timer at 37 min.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

x2 bardips and pullups
24:48

CFWU x 3, 5 pull ups, 5 ring dips per round.

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
3 muscle ups, 36 pull ups, 36 ring dips
25 Squats
60 pull ups, 40 ring dips.

Time: 53:54
Muscle ups starting from 2/3rd extension.
Compared to 070802: 43:30 as rx’d

Second workout since my first MU, but they were incredibly easier today than the first time. I think it was all technique problems right after I bought my rings, and with the groove relatively greased this time, I found myself knocking out sets of five near the beginning. Still, that last set was terrible...

As Rx'd, 25.47

The squat went well .... subbed pulls ups and pushups for MU.

22:20

Speal-

You are a MONSTER

nice time

sub muscle ups with dips & pullups

20:36

31/m/190

as rx'd

25:17

MoGreene - Great work brother!

19:57
Squats to standard
PUs. and Ring Dips, NTS
JSS KdGII, Iraq

M/23/155 GregAWU (-dips,pullups;+pushups)

Nothing convenient to pullup on, so made up new workout based on "Jason" (sorta, also wanted to try out new Buddy Lee jump rope I found at Filene's Basement):

100 double-unders
20 pushups
75 double-unders
40 pushups
50 double-unders
60 pushups
25 double-unders
80 pushups

27:11

122 Tony and Coach.
1. Coach I am a moron. 2. I posted on the incorrect site. I was supposed post that under the games site about the pro football gentleman who has been caught juicing. 3. Tony,I have used your techniques in the middle of the night on evil doers, your program is the real deal. 4. Coach i am a huge fan, sorry for the confusion.

kk kk kk kk kk kk
F/44/130/5'2"

Jason as RX'd 30:58

I hit every single MU, no dumps(!) except for #20 on the very last set of 20 haha then it took me 3 tries. That was TOUGH.
I did this wod last year... I got my 1st muscleup in July... then this came down the NEXT day lol ooohh the irony. I never thought there'd be the day when I could put rx after my name for this but I DID IT! ;)

21:13, jumping MU's.

M/19/188/5'6"
Not as rx'd (sub jumping muscle-ups): 16:53

I hate not being able to do WODs with muscle-ups and HSPU as rx'd.

YAY, Kath - Atlanta She-ro!

Now that I'm finally starting to get happy with my pullups, you kill me with dips. Oh well, supped MUs for Pullups & dips, 1:3.

100 squats
15pullups, then 15 dips (woo! 11 pullups in a row. I'm definitely improving)
75 squats (still pretty easy!)
30pu's and dips. TERRIBLE. I hate dips.
50 squats
like 8 pullups and dips, before I had to hit some kind of pullup and dip machine. My gym has three seperate floors, with the freeweight room in the basement, a cardio room and normal nautilus apparatus upstairs. Had to go the machine room, didn't like it. Even more people there that think they exercise, when they're not even getting their pulse up.

Good Fun
Great Pump
30:35

16:20 as rx'd

bwt-166
tried faster breaks b/t MU's...did not work, bunch of misses, lesson learned...MU's to full ext this time, not last time - 15:10

28/F/5'4"/149lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
10 push-ups
15 sit-ups
3 pull-ups
15 back extensions

WOD: Jason, modified Brand X "Pack"

75 squats
12 pull-ups/12 dips
50 squats
24 pull-ups/24 dips
25 squats
36 pull-ups/36 dips
15 squats
48 pull-ups/48 dips

32:59

All dips assisted. Got my first question about the "crazy" workout I was doing that had me running back and forth between the pull-up bar and the Gravitron. Good times, good times.

M/53/6'2"/230 lb.

I Did this WOD with the following substitutions

100 Squats
20 dips assisted (bent legs resting on box)
20 jumping pull ups

75 Squats
40 dips assisted (bent legs resting on box)
40 jumping pull ups

50 Squats
60 dips assisted (bent legs resting on box)
60 jumping pull ups

25 Squats
80 dips assisted (bent legs resting on box)
80 jumping pull ups

Time: 34:17

All those pull ups and dips take a lot of time. No place to really try MU's at the place I work out but I don't feel to confident that I could do one yet.

Pack:
"Jason"
For time:
75 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups

Did seated muscle ups.
11:59.
Tried a jumping muscle up afterwards. HA!

22/m/135
As Rx with mostly jumping muscle ups:

18:37

21:00 - at Sonz Decatur tonight; first time doing this one.

35:28 as Rx

22/M/160

19:35, not as rx'ed

Finally back into a semi-regular routine after grad and moving to ottawa... it's been an adventure :)

My wrists started ripping/bleeding on the last round of muscle ups so I did 20 chins/20 ring dips instead. I also need to find something higher to hang my rings off of, I wasn't getting down to full extension.

Tried to do this as rx'd. Couldn't do a single MU. Tried doing bar MUs. Nope. My hands are still pretty torn up from last night's pullup fest.
So... made some changes on the fly:

100 squats
15 pullups
5 ring dips (deep)
75 squats
30 pullups
10 ring dips
50 squats
45 pullups
15 ring dips
25 squats
60 pullups
20 ring dips

37:33

subd ring muscle ups for bar 20-21 min
28/m/5'9"/165

32:26 with 3:1 pull-ups and push-ups.

Brutal, but i did get to meet pukie.

m/27/5'8"/160

1 mile run
CFWU x3

A little modified:

4 pu/dips for 1 mu

100 squats
20 pu/dips
75 sq
40 pu/dips
50 sq
25 pu/dips
25 sq
15 pu/dips

18:53

First day back after a week of rest/partying feeling it with the pu/dips so had to cut the workout short...

Hate to miss Jason yet again, but still too sore from the 150 pullups day before yesterday, so I tried day 4 of Pavel's Russian Squat Attack, 85% back squat, 10 rds, 3 reps. Unfortunately, low back pain stopped me after only 3 rds of 195lbs.

Respect and gratitude to all who serve, and to all who have served.

100 squats
5 jumping pull ups
5 bench dips
75 squats
10 jumping pull ups
10 bench dips
50 squats
15 jumping pull ups
15 bench dips
25 squats
20 jumping pull ups
15 bench dips

time 9 mins 46 sec

I can't manage a pull up or dip far less a muscle up. I keep living in hope that eventually I will manage a pull up then progress from there.

approx 25 minutes. I dont have a stop watch or anything just looking at the clock in the gym

100 squats
10pu 10dip
75 squat
10pu 10dip
50 squat
15pu 15dip
25 squat
15pu 15dip

i was pretty tired already, havent worked out since last thursday i was away all weekend testing for firefighting

this workout took everything. 100 squats in a row is just killer. Pu's were jumping at the end, i cant jeep grip on our bar at hour gym, its stupid rubber around it and i find i get too sweaty for it, wich we had metal so i could just chalk it

owell

- Rob

Comment #34-Tattoo Nicky, that's nice man. To bad you did not tell that was your nickname in Iraq. Congrats on the cert again.

Kip #249,

Sir, my original thought was that that was exactly what had happened. Turns out you're not a moron but human! All is forgiven. I know Tony will feel the same.

Kip, I'd like you to take a minute, please, to consider this: steroid use is universal in the NFL (and D1 NCAA) with the exception of some guys on specialty teams.

Truth is, steroids are permitted in the NFL, Olympics and in every sporting community I know of EXCEPT CrossFit. I say this because these organizations have set upper limits on all banned substances below which the athletes are "clean" and above which they are "dirty". Dosing, masking, when tested, genetics, and metabolism all determine who gets in trouble and who doesn't.

I'd like you to read this by Malcolm Gladwell on streoids it presents a superb primer on steroids from a brilliant outsider. http://www.gladwell.com/2001/2001_08_10_a_drug.htm

Steroids are a national tragedy with no real good guys or bad guys. For the life of me I don't have a solution, but the first step ought to be, in my humble opinion, for all of us acknowledge the scope and realities of the situation.

If anyone wants debate/discussion/elaboration on the subject I'm willing. My claim is that no one close to Olympics, NFL, elite cycling, sprinting, bodybuilding, ....believes anything other than EVERYONE's on the sauce.

At the highest levels of competition the margins of victory are very, very tight. Here are your logical/mathematical choices. 1. Everyone's on the sauce, 2. No one is on the sauce, or 3. Some are and some aren't and steroids don't make a big difference. Option 1 is provably false. Guys get caught all the time. Option 3 is just as absurd as #1 to anyone that's watched ANYONE cycle. Get a load of this: the differences between men's and women's performance is tighter than men on sauce and men not on sauce.

Suppose you earnestly believe (from lack of experience) that some are and some aren't and that steroids don't make a big difference. Why would so many athletes take such huge chances for such small gains? They won't. They wouldn't. They don't. They take steroids because you won't be there, at game day, without them. The fault is in no small part ours for having a screwed up and dumb take on the issue.

Rant over.

42yo/5'8"/184#

19:31

Slower than last time by 47 secs, but I turn my palms out at the bottom of my mu's on every rep now. Not to mention I am on about four hours sleep and my legs are still wrecked from the Crossfit Oakland WOD Throwdown. My legs feel like someone beat them with a baseball bat.

I subbed a solo Trevor (75 pull, 100 push, 125 sit ups, & 150 squats) in 26:16- :30 faster than my team of four did the a complete Trevor last Memorial day.

Love the Blauer vid.

My thanks to all those who have served and continue to serve this great land, and my prayers to the families who've sacrificed a loved one under our flag.

subbed jumping muscle-ups
23:00
Thanks Jason

29/f/112

15:10

subbed jumping bar mu's

Thank you to all who are serving or have served in our armed forces! Each and every one of you is a hero.

29 yom, 180 lbs

34:00 subbed 4 pullups/4 dips for each mu

Did this in 47 something last time.

M25/205/6'4"

Used the bar for muscle-ups, 23:55,
Spent a lot of time talking with Theo and Brent... They are turning into beasts!

I'd like to give my thanks to those who fought and are still fighting for our country. Today I'll be doing a workout called the X-Factor Challenge that my friends and I created. It's be similar to the workout "Murph", but with situps substituted for the pullups (I'll do 100 pullups on my own afterwards to "complete" the Murph in honors of Memorial Day) and I'll do the "Jason" workout tomorrow or ASAP.

So the VA Beach Boys decided to do something a little different in honor of those that have given their lives defending our country.

1st Annual Memorial Day Beat Down:
Morning Workout-Filthy Fifty
Andy 36:30
Jeremy 40:00
Big Dave 45:16

Afternoon- 6 mile run
Jeremy 47:00
Andy 48:30
Big Dave 3 miles 25:33 and 5 min of vomiting

Overall an awesome and productive day! Big ups to all the East Coast Bodyboarders!

14:16 subbed 3 - 1 no rings

subbed 3 pullups/3 dips for each muscle up

31:20

catching up from yesterday

MDMelissa- yes alcohol is a carb. lately i have been bringing deli turkey with me and some almonds. ya kinda lame but it keeps me in the zone. this weekend however i took a break and allowed myself to have a crazy holiday weekend, im gonna enjoy my wine and eat some real food and have fun. i am pretty strict 80% of the time but like to let loose on the weekends. i used to be so strict with everything that i never had any fun, now i'm just working on finding a good balance.

kasey (from yesterday) thanks...you're funny. good job on your workout today...ken_c gave me the report.

just wanted to say thanks to all our soldiers out there! stay safe and thank you again.

ck

after driving 12 hours straight, i am finally back in new york from the cert in charlotte. what a great weekend! i learned a ton.
thanks to crossfit charlotte for being such great hosts.
thank you Pat for those lovely bottom to bottoms and fran in the same day. thanks to adrian, nicole, and drew thompson for the great lectures. and thanks to all the other trainers for teaching us so much this weekend. everyone worked their asses off. let's keep it up

31/m/185

pu and dips for Muscle Ups

otherwise as rx'd
40:11

F/5'3"/127#/34

Jason
100 Squats
5 Muscle-ups (15 pullups + 15 dips)
75 Squats
10 Muscle-ups (30 pullups + 30 dips)
50 Squats
15 Muscle-ups (45 pullups + 45 dips)
25 Squats
20 Muscle-ups (60 pullups + 60 dips)

50 minutes on the dot.

My strength surprised me and my perseverance did too. (Ipod died)

~C.

My first CF workout. I definitely had to scale it, as I could barely walk after the first set of 50 squats :( I'm looking forward to doing more and making progress though!

I also subbed pushups and dips for muscleups.

-Cliff

As Rx'd: 25:22

Last time had to sub pu and dips and time was 41 something.

100 squats
15 dips + 15 kipping pull ups
75 squats
30 push ups + 30 jumping pull ups
50 squats
45 women's push-ups + 45 jumping pull ups
25 squats
60 women's push-ups + 60 jumping pull ups

39 minutes

31/M/170

23:28

SUBED ROWS FOR PULL-UPS BECAUSE MY ABS WERE STILL SORE FROM THE PREVIOUS WOD'S.

m/39/190/67.5"

Rowed 1300m in 5 min
2 rnds GHD back extenstions and situps
20 pushups
20 butterfly pull ups
4 25m sprints

WOD
37:47

did jumping muscle ups for the rounds of 5,10 & 15
did 60 dips / 60 pull ups for the last round of MU's in sets of 9,6 & 3.

Experimented with butterfly style PU's

Courage and loyalty are my virtues
A mission is sacred, and I will carry it out until the end, at all costs.
Honor and Fidelity.
Rest in Peace Brothers in Arms
100 squats
15 pull-ups & 15 dips
75 squats
30 pull-ups & 30 dips
50 squats
45 pull-ups & 45 dips
25 squats
60 pull-ups (assisted) & 60 dips

Scaled down due to being weak sauce

same squats and subbed ring pushups for mU's

14:04

I just ordered my Model D from C2. I'm so stoked.

By the way 40 minutes

Just wanted to comment on the level 1 cert in San Diego. Great job guys and gals. I can't believe how much I learned in such a short time. Having done crossfit in a "globo" gym only, it was a real eye opener. The best group of trainers and students you could ask for. Thanks

M/36/5'11"/200

sub'd pull-ups and dips for muscle-ups

total time: 55:20

37M/5'10"/164#

47:35

5:05 slower than last time, but more work done this time. 3 dead-hang ring pull-ups and 3 ring dips for every MU.

Subbed muscle-ups with 4pull-ups/4 dips.
20:02
First workout in a while. Not so sure if it was a good to start off on...

15&15 dips & pu
SUB assisted:
30(40)&30(40)
45(60)&22(60)+23(80)
60(80)&30(80)+30(100)

36:00

M/38/150

m/165/25

"Jason" as rx'd
14:37

Saturdays WOD
as rx'd
18:03

Kip #249 & Coach #273

122 Tony and Coach.

1. Coach I am a moron. 2. I posted on the incorrect site. I was supposed post that under the games site about the pro football gentleman who has been caught juicing. 3. Tony,I have used your techniques in the middle of the night on evil doers, your program is the real deal. 4. Coach i am a huge fan, sorry for the confusion.

Comment #249 - Posted by: kip at May 26, 2008 2:39 PM

Kip,thanks for clearing this up.

I was trying to figure out how the rumor started...I heard a certain prime minister is juicing and a lot of people mistake us (same physique and our names sound the same).

My juice is CrossFit and that has increased my explosiveness and strength.

Now if only the guy who was looking at my tight, faded, designer jeans instead of the life-saving safety tips would post that he confused me with someone else...

Tony 'not juicing any longer but might be gay' Blauer

Today's WOD just not happenin'...the running really did a number on my knees. But for some reason the cleans didn't hurt as much as the squats.

Did a modified Elizabeth -
21-15-9
55 lb cleans (paid a lot of attention to form)
jumping ring dips

Somewhere in the neighborhood of 15;30 (forgot to start timer)

16:22 as rx'd

...and thanks Nadia for confirming that carb thing...:-)
long live holidays, and especially LONG LIVE the ladies and gentlemen in the armed forces who allow us to enjoy them. YOU GUYS ARE AWESOME! THANK YOU*

oops...last post incorrect

15:22 as rx'd

Jodi (F/29/110)
Mobility Drills
CFWUx2

Deadlifts
95x1
135x1
185x1
225x1
245x3 (PR for reps)

Shoulder Press
30x1
50x1
60x1
70x1
80x4 - wait 2 minutes 80x1

Dammit, I just couldn't squeeze in that 5th rep. I'll get it on Friday.

Tony Blauer is hilarious: "Do a squat..not a tabata". Loved that. He always has one good one in his videos.

...however, is he wearing emo pants. If so, that's totally cool, but I just gotta get other opinions.

as rx 27,25

Our first WOD!

F/28
M/29

100 squats
5 pullups/5 dips (gravitron for whole workout)
75 squats
10 pu/10 d
50 squats
15 pu/15 d
25 squats
20 pu/20 d

27:00

Is it ok to take Celltech Hardcore when I'm crossfitting, and trying to do the zone/paleo thing also? Any one have any advice? Celltech or no celltech? thanks

m/47/177

"Jason" with jumping MUs (rings above head)

tried elbow braces today, I'm pretty sure they help a lot!

Last time in Aug. I could not do MU's I subbed 4:1 and time was 43'ish, have sice done 2 cycles of 30 MU for time. And did today's as rx'd in 29:44. Did it in the garage with the kids playing around. Actually did 5 in a row, then a couple of 3's.

22/M/165
----------
Subbed 4x PU/Dips for 1 MU
Rest as RX

Dips were Assisted with 40 to 80#

Total - 47:41mins

look at that those photos,almost all these crossfit chicks are hot,
and thank you for those who have served and gave the ultimate sacrifice for this country. This is the true meaning of Memorial Day.

as rx'd:

30:20

still have to break my MUs down to one at a time.

Sub'd pu/dips @ 3:1 for muscle ups.
20:00 on the nose...after 130pu 130dips on Saturday

thanks to all those in harms way!! may we keep all the fallen heroes in our prayers.

30yom, 5'9", 160#
As rx'd. 19:45

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

over to the park to meet buddies for today's WOD

Jennie 26/5'9/160ish
drag-thru muscle ups (start w/butt on ground, feet elevated 14")
time = 21:30

Hilary 28/5'9/workin on it
scaled version of BrandX puppies mod
50 x squats
9 x body rows/bench dips
25 x squats
18 x body rows/bench dips
15 x squats
27 x body rows/bench dips
10 x squats
36 x body rows/bench dips
time = 38:15

post:
Jennie did "Annie" while i wuz gettin after "Jason." Hilary did a buncha sit-ups and cheered me on.

my turn: as rx'd, had to tape wrists, and then readjust tape, so lost a lil time there.
time = 21:13

nice work my friends! can't wait for tomorrow :-)

m/32/BW - ~315.

I performed the workout with 3X pullups and 3X dips. Performed the workout in the Tabata fashion.

I also used Hindu squats - very similar to air squats except for arm movement. I also added Hindu pushups to the routine. 5 Hindu pushups (similar to divebombers) after all of the pullups and dips.

I went to a family get together. Word spread through the family about playing semi-pro ball. Coaches at practice yesterday asked if I played anywhere last year. I haven't had a snap of regular football in 15 years in my senior year.

My high school in Texas was routinely accused of having players who juiced. One of my friends (by the way, he did not start, he was second string) juiced because his trainer insisted that he juice. Because of rules in Texas, you could not legally test anyone under 18. So, until he was 18, he regularly juiced. By the time he finished high school, he benched 400 lbs, squatted 600 lbs.

I started every game that I was not injured for six years in middle school and in high school. My stepmother insisted on telling me every year that the coaches cared more if I could run more than if I could lift. So, I ran my arse off. I also ate chicken, tuna, and every other bit of protein I could get my hands on every day for those six years. My urine was extra yellow (partly because of dehydration, mostly because of the protein). Nonetheless, I NEVER juiced. I NEVER will juice.

Watch the movie, The Program (great flick with James Caan), and observe Lattimer and what the coaches say about him. "He gains 30 lbs of muscle in a summer and has an attitude to boot." For all of those naysayers, I can assure you that that is an EASY feat to accomplish. At the end of my time in the Navy (on shore time), I worked out, ran, swam, lifted, and ATE like no time than I had ever in my life. I went from 260 lbs to 295 lbs in just over two months. I also DROPPED body fat. I went from 22 percent to 20 percent or below. This was mostly because of the muscle mass gained (mostly in the shoulders from swimming).

Most of the crossfitters that I am seeing in the videos do not juice. They do not need to and they are in INCREDIBLE shape. I would love to do muscle ups. I just weigh too darn much right now and I am trying to get my muscles get strong enough to overcome this.

Juice, do not juice, your choice and freedom to do it. All those in the major leagues that believe that you need it. HAH. Jokes on them. I may not be there. I just made different choices - like taking a scholarship for my brain and not my brawn.

Nonetheless, I love the workouts that Crossfit provides for me.

Has anyone gotten an email from Matt Furek about bodyweight - Combat Calisthenics? Any responses on this would greatly be appreciated.

Allison NYC, I would like to read more about the certs - planning on going to one if I get the time later this year (November or December - got tests and major loads of work to do on my projects).

Thanks to all.

Stuart

Just back and recovering from Charlotte cert. (my legs are trashed!) It was a fun time with great people and we had outstanding instructors. These guys are the real deal. _Smart_ and entertaining as hell. All of you guys and gals out there doing it on your own, I recommend a cert or a going to an affiliate. I worked out off the site on my own for a long time and finally just recently got involved in a good affiliate. There's so much to learn and improve on it's very humbling but in the best kind of way. It will make you tremendously better and hopefully one of the best.

Thank you very much.... Pat, I think you owe like 1000 burpees. LOL

As Rx'ed with a 22lbs Vest for the 3/4 of the rounds.

Subbed x4 dips/Pull ups for MU

Time: 52:14mins

Going to be interesting after my 5 weeks with the Vest on how it my times will be effected.

Looking for a Lvl 1 Cert. to be done somewhere here in Ontario also. If anyone can help, e-mail me at kpichie13@sl.on.ca and we can try to get one at a Crossfit in Ontario. Examples are Ottawa and even 2 in Toronto,

Thank you, Kyle Pichie.

F/40/5'2/123

subbed 3:1 pull ups/dips for muscle ups

all dips band assisted and pull ups band assisted after 1st set

29:52

this was really tough!

kasey-
great job today!

First time with Jason. My strained bicep didn't help.

100 squats
5 MU's
75 squats
10 MU's
50 squats
30 pullups
30 dips
25 squats
40 pullups
40 dips

31:33

31:20

Tried to do this one Rx'd but after 14 of the Muscle ups I had to do jumping muscle ups in order to be able to finish. It is a bad sign when you can't raise your arms above your head?

Memorial Day WOD in Prospect Park

Murph as RX'd with 20# vest (Cindy style)
46:06

17:01

ring pullups and ring dips; w/ chair assistance

m/28/195

i'm an idiot when it comes to muscle ups, so...
sub'd 3 pullups 3 dips per muscle up. it hurt.

100 Squats
15 pull ups 15 dips
75 Squats
30 pullups 30 dips
50 Squats
45 pullups 45 dips
25 Squats
60 pullups 60 dips

32:57

40 squats - 5 assisted pullups and dips, 30-10-20-15-10-20

20 minutes - first work out!

WHEN THE WOD CALLS FOR "SQUATS" ARE THEY WEIGHTED OR AIR SQUATS?? IF WEIGHTED, HOW MUCH WEIGHT DO WE USE??
THANK YOU!

23:40 at Sonz Decatur; some muscle-ups jumping, but I got 12 full real ones.

36/m/173

18 Min
4 rounds
squats rx

Subbed pullups (most assist)
w/20 pushups per round.
Was able to do a few pullups kipping...

MWade, CAM, LittleMan (4/m/36) joined me in round three with squats and pushups

First day back since a partial tear in my bicep and still waiting on the MRI for my hip (possible labral tear),but I figured I would still chill with "Jason"

100 Squats
1 pullup + 1 dip (5 reps)
75 Squats
1 pullup + 1 dip (10 reps)
50 Squats
1 pullup + 1 dip (15 reps)
25 Squats
1 pullup + 1 dip (20 reps)

24:11

about 27 min

sub muscle ups for pull ups and dips x 3

had to jump most through 3rd set on

still not nailin the kip

jason as rx'd: 28:42.

almost did nasty girls instead today from still being sore from the 150 pull ups but you know, its memorial day. first time doing 50 mu. tough. getting better at them though.

coach

great information on steroids. never knew the threshold levels were set high enough for people to use and still test clean. what a joke.

tony blauer

if you can still front kick then i guess the jeans aren't too tight.

sub MU with 25 pushups and 25 reverse pushups each round

18:44

21:20

Subbed pull-ups(jumping after first few)& dips for each muscle up, 1 to 1 ratio, next time will try 2 for 1 then 3 for 1.

45/182

As Rx'ed: 23:30

I'm slighty embarrassed but mostly happy to report that this is a PR by 1 Hour and 5 Minutes. Yes, it took me an hour and a half last time. I was just learning the muscle up and I was determined to make a go of it regardless of how long it took.

Tom, congrats on your time, doing this along side of you was great motivation. God bless you Jason and your family.

Coach, that's the best response on steroids that I've seen.

Memorial Day = Wright-Patterson base gym was closed, lame-o

no muscle-ups yet for me, so subbed 3x3

did pull-ups on a rock-climbing fingerboard, and did dips in between two wobbly bar stools

32:42

18:19

For time:
100 Squats
5 Assisted Muscle-ups
75 Squats
10 Assisted Muscle-ups
50 Squats
15 Assisted Muscle-ups
25 Squats
20 Assisted Muscle-ups

Rx'd 5 9 #160
18:18

39:50 as rx'd. Thanks for the help Ken C.

about 30 mins.

sub MU for ring dip and pullups (3:1). Some bar dips at the end (3:1).

Subbed Pu/Dips for MU 3:1

37:10

100 Squats with 40 lbs 5:30 min
15 pull ups / 15 dips 2:20 min
75 Squats with 40 lbs 7:00 min
30 pull ups / 30 dips 7:00 min
50 Squats with 40 lbs 3:30 min
45 pull ups / 45 dips 12:00 min
25 Squats with 50 lbs 2:00 min
60 pull ups / 60 dips 7:00 min

Doing work outs at a regular gym causes weird looks, sharing equipment, and much too long of a workout, I love this site!! Thank you Coach.

40/M/185

CFWU

Subbed 4/4 pu/dips for mu.

1:05:13 Last set of dips/pull ups were assisted. All dead hang pullups.

Did the CF level 1 Cert this weekend in San Diego and it exceeded my expectations. I've been doing CF for about 4 years and know the system pretty dang well and they still taught me some good new stuff. It was especially good to learn about the reason why the workouts are the way they are, how they are programmed, and the science that backs them up.

Thank you to all the other attendees, all of you made it a fun weekend. Especially group 1, best group ever!

Big thanks to all the trainers there. I really appreciated getting a chance to see the different training techniques/personalities of all the great trainers at the cert, very well done, I learned some good stuff from all of you.

Special thank you also to Mike Gray, Your portions were particularly fascinating for me and I appreciate all the hard work you put into this program, you are a fantastic resource for the CF community.

Lastly,

Dave Castro is an arrogant prick that cusses too much.

Thanks,

Andrew Gray aka Gary Andrews

((disclaimer, that last comment is a joke, Dave was awesome))

Re my post #272

Oh, one more thing for the record: when I say "steroids" I'm including Human Growth Hormone and Testosterone, neither of which is really a steroid. I don't consider the HGH and pure "test" crowd to be"clean".

modified:
100sq, 10 each pu/dips
75, 20
50, 30
25, 40

43:08

25m/245

"Trevor"
20:49

46 / 176

as rx'd - first time doing the MUs in this WOD

21:48

David Sailor, #338, great PR! Yes last time you struggled but got it done. Next time will be even better.

Jason and the rest of you in the service, thank you.

m/53/180
16min
jumping bar Muscle ups

Whisky...

I sure hope you didnt let Mackey beat you!

Nadia...

Just exactly what kind of report did Ken C give you? Every time I workout with that guy I do better than I anticipate...

Yeah so this is a week late. whoops

For time
Brandx scale down
50 push ups
50 50# Sumo Dead Lift High Pulls
35 bench dips feet on ball
20 total pull ups 3 20#/3 10# 5 dead hang 9 kipping
15 hand stand push ups feet on bar not perfectly straight.

17:37
m/25/176

F/37/5'6"/140

46:32 (sub pull-ups and dips for MU's in 3:1 ratio: 100 "regular" pull-ups, 50 jumping pull-ups; modified ring dips, heels on barrel at waist level)

M/40/5'11"/180

43:22 (sub pull-ups and dips for MU's in 3:1 ratio: stool dips, heels on ground)

M/28/150/5'9"
Sub 3 dips and pulls for each MU's
18:19

m/19/5'8"/145#
Used bar for the muscle ups
Time - 20:54

Thanks to all who died in the line of duty in service to our country.

m/39/5'4"/143

23:14

Subbed with jumping MUs, rings just above head height.

24:30:13
muscle ups on split bar

M/18/135

What me and my friends call the "X-Factor Challenge", a "Murph" with 100 situps subbed for the 100 pullups.

1 mile
100 situps
200 pushups
300 squats
1 mile
29:54

Seeing as it is Memorial Day, I wanted to match the amount of work required in the hero workout "Murph," so I added an additional 100 pullups when I got home. Again, thank you all who have fought for this country and who are still fighting for it now.

Awesome Cert! I learned a tremendous amout of information. Great job by all the trainers and staff. Thank you for your time and energy. Look forward to seeing you at a level 2! Drive on!!

m/16/6'1"/185

100 squats
15 pull ups/15 dips
75 squats
30 pull ups/30 dips
50 squats
45 pulls ups/45 dips
25 squats
60 pulls ups/60 dips

23:47

don't have any rings

Mahalos San Diego,
Well worth every second, penny, drop of sweat, drop of blood.... Thanks to the awesome coaches and other attendees. Jason (Texas) you were an animal on FGB. I would love to do it again, soon.
Thanks again to all of the coaches and CFSD!

M/38/190
Subbed 3-1 pull-ups/dips for muscle-up. Too chicken to even try one.
Added 40 knees-to-elbows (first time)
30:00
Great Workout!

m/28/165/6'11

rx w/turn out 20:58

Modified and Scaled

100 Squats, 10 Pull-ups, 10 Push-ups
75 Squats, 20 Pull-ups, 20 Push-ups
50 Squats, 30 Pull-ups, 30 Push-ups
25 Squats, 40 Pull-ups, 40 Push-ups

23:45

M/33/191/6'0"

"Jason"

For time:
100 Squats
5 Muscle-ups SUB 20 Pull-ups & 20 Dips
75 Squats
10 Muscle-ups SUB 40 Pull-ups & 40 Dips
50 Squats
15 Muscle-ups SUB 60 Pull-ups & 60 Dips
25 Squats
20 Muscle-ups SUB 80 Pull-ups & 80 Dips

26:58
------------------------------------------
Compare to 080702
"Jason"

32:02

38/m/148/5'5"
Colorado Springs

59:30 As Rx'd

Very UGLY!!! No technique on muscle ups. Left arm keeps drifting out. Will improve on these.

CFWUx1

"Jason"

As Rx'd
Kipping MU's, no jump-downs.

25:37

197#

25:30 (pr) as rx'd

m/37/182
f/34/145

21:40 rxd for jay. took 7 minutes for last 20 muscleups.

24:00 for megan. subbed x4 tricep dips & jumping pu's for muscle ups.

first WOD with Muscle ups. tore the crap out of my hands....nice. hung rings from a tree, first wod in bare feet. Also, first wod done with wife. Ahhh...a crossfit couple...how cute....

Jason
M/23/5'11"/165

23:32 w/ jumping MU's
pulled something in my neck on the 17th MU now i can't look down, taking my shoes off hurt

25 min
used 20lb vest and did jumping Muscle ups. Still working on it.

Did the Trevor Win E Memorial Workout today with CF Memphis, finished in 24.56 with a great group of youngsters who were gracious enough to let me hang w them. Had newspaper coverage, and a great group. Raised a few bucks. Got plans to make it better next year.

Paul

"Jason"

For time:
100 Squats
5 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
75 Squats
10 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
50 Squats
15 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
25 Squats
20 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips

16:00

26:00 ran out of time
100 squats
15 pull-ups & ring dips
75 squats
30 pull-ups & ring dips
50 squats
45 pull-ups & assisted ring dips(feet on bench
25 squats
5 pull-ups

Amy-
100 squats
15 assisted dips
50 squats
20 dips
20 squats
30 dips
20 squats
30 dips

Only did 2 MU's each round...did not keep time, but I think it was something like 10 minutes.

WU:

3 rounds of:

10 OH Squats
10 Pushups
10 Situps
10 Back Extensions

WOD:

100 Squats
15 Dips/Pullups
75 Squats
30 Pullups/Dips
50 Squats
Failed at 15 pullups
15 dips
25 squats
Failure at 20 pullups
20 dips

40:53

F 13 67" 139

"Jason"

For time:
100 Squats
5 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
75 Squats
10 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
50 Squats
15 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
25 Squats
20 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips

22:00

F 13 67" 139

"Jason"

For time:
100 Squats
5 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
75 Squats
10 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
50 Squats
15 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips
25 Squats
20 Muscle-ups SUB 25 Gravitron Pull-ups & 20 Gravitron Dips

22:00

as rx'd:

23:93

as rx'd

24:38

Last 20 were a killer

Speal - Sweet time bro

33:20

WOD 23:59

AS Rx's except for all the jumping MUs

love my new home made rings though

38m/185

66-m-175
What a work out after fri and sat.
sub'd 3to1 pull ups and dips for muscle ups. I haven't mastered the muscle ups; heel I have never done one.
jason
100 squats
15 pull ups-kips 15 dips gravitron w/50#
75 squats
30 pull ups-kips 30 dips gravitron w/50#
50 squats
45 pull ups-kips 45 dips gravitron w/60#
25 squats
60 pulls up and 60 dips w/gravitron 60# wimped out on the last 60 pull ups.
42:27

27m/6'1/210
19:40
I raised the rings till i could barely grab them while standing flat footed then did jumping muscle ups.

I. AM Workout 9:00AM 05/26/2008
A. 20 min. of walking, dog training and stretching before W.O.D.
B. CrossFit W.O.D. w/Madeline(3 year old crossfit coach / daughter).
1. Workout "Jason" Puppy Workout at the park.
50 Squats
9 Jumping Pull-Ups/9 Bench Dips
25 Squats
18 Jumping Pull-Ups/18 Bench Dips
15 Squats
27 Jumping Pull-Ups/27 bench Dips
10 Squats
36 Jumping Pull-Ups/36 Bench Dips

Total time = 28:17

***NOTE*** I am not sure what amount of time was spent on securing the safety of C.F. Coach / Madeline, a few minutes at least.

23/m/174

As rx'd

29:27

35.40

Sub'd MU for 4 bench dips and 4 jumping pull ups

Did jumping muscle ups with rings about nose or forehead high, and finished in 19:18, then did 10 kipping bar pull ups and 40 ring pull ups (about 20 dead hang and about 20 kipping) to make up for the fact that the jumping muscle ups are a lot more about dips than pull ups. Finished that in 30:08. (There was a lot of walking around the gym during the pull ups!)

I know I'm doing something wrong with the muscle ups, because my arms get scraped up and then bruised from the straps that the rings hang from. Anyone know what I should be focusing on to fix this problem?

33/m/185

21:30
sub: 1 pullup + 1 jumping bar muscle up per muscle up, in sets of 5

Charity-
RX'd
first 5 MU's in a row then all sets of 2 besides a set of 3 during the 15 MU's
22:31

Jenny O.- nice work on the MU's. We've had some good ring WOD's since you've gotten your rings!

38/m/185

100 sq
15 pullups 15 dips
75 sq
30 pullups 30 dips
50 sq
45 pullups 45 dips
25 sq
60 pullups 60 dips

24:57

M/5'10"/175 lbs

13:10

did this modified MU. basically just added a helpful little jump in there. i actually did the first 2 rounds and discovered the rings were a little low, so i moved them up for the last ones.

i went tubing on sunday and Memorial Day...needless to say i didnt have much of a bicep left.

CFWUx3
Subbed 3 to 1... wasnt feeling 4 to 1
21:07

The SD cert was everything I hoped it would be. Although I was really not expecting to do fight gone bad on day 2. each trainer had something to bring to the table and I was glad to get such diverse experiences. but I am a little surprised coach doesn't show up to certs anymore but dave did a wonderful job presenting and explaining all the details that have been bothering me for a long time. the energy that filled crossfit SD over the weekend could power the city for the rest of the year.

The SD cert was everything I hoped it would be. Although I was really not expecting to do fight gone bad on day 2. each trainer had something to bring to the table and I was glad to get such diverse experiences. but I am a little surprised coach doesn't show up to certs anymore but dave did a wonderful job presenting and explaining all the details that have been bothering me for a long time. the energy that filled crossfit SD over the weekend could power the city for the rest of the year.

-100 Squats
15 Pullups
15 Dips
-75 Squats
30 Pullups
30 Dips
-50 Squats
45 Pullups
45 Dips
-25 Squats
60 Pullups
60 Dips

Completed in 40:45. Thank you crossfit!

F/27/170/5'8"

Jason

Did jumping muscle ups on the squat rack with the bar at eye level

13:48

Felt like i missed out on the pull up part of MUs so I did 50 jumping pull ups afterwards- today was the first tiem i tried any form of mucles up - the 150 PUs on saturday made me try relaly hard to find a way to do MUs so as not to have to sub 3:1

F/27/170/5'8"
Jason

13:48

Since I did not want to do 150 more PUs after saturday I figured out a way to do jumping muscle ups on the squat rack with the bar at eye level.

after the clock stopped i decided to do 50 jumping PUs since i missed out on that part of the MU by jumping

M/51/165 Tuesday 5/27

If I don't injure myself one way, I injure myself another. I pull ab muscles kipping one way, and now I've changed forms but I pulled a muscle in my forearm :(

I was unable to finish "Jason" as a result, but made it to 24 min. plus, into third round of MUs (although I did 3 pullups/3 dips for 1 MU), before I felt something pop in my right forearm. I tore my right bicep muscle back in 2004 anyway, so now I only have 1/2 bicep on that side.

I love CrossFit, but now I have to back off, again. My injuries stem from years of doing other, less-effective workouts. I just with I had discovered CF a few years ago.

M / 40 / 170
18:44 as rxd

Garret: Great point! It feels like a much smaller bag, but you didn't actually lose weight. It just feels lighter because you are using momentum and more efficient technique. Like RobW mentioned, think of doing a jerk, versus doing a shoulder press. And of course, it's a different lift and we can do anything we want. Some wods require one or the other and both are great.

My argument for doing kips and jerks instead of dead hangs and shoulder presses (ok, I do/try them some of the time) is that if I have to jump a fence because I'm about to get mugged, or lift up a ladder so I can climb up to the window and pull the hose through, then I want the fastest, method. Which is going to be more like a kip or a jerk. So, in my mind, those are more functional, more applicable exercises.

Not sure if you'll find this post, since Tuesday's wod is already up. But here goes.

U.S.Marine MGySgt. M/46/202

As indicated in my previous post, I have a lot of work to do. I can't do a muscle up yet so I followed with the standard 4 to 1 ratio using Pull-Ups and Dips. Total time for Jason 1Hr:6 Min

150 Pull-Ups on Saturday and another 200 today. OooRahh

Operating on the one day behind schedule...
36:01*

* first two rounds all muscle ups as RX'ed
* third round about 5 full muscle ups / 10 jumping with a negative
* last round 3 muscle ups interspersed with 17 jumping muscle ups.

Fitting workout for Memorial day!

OMG I had to sub all my MU'S for pull-ups and dips, 47 min I hated watching Freddy pull it off in like 19 min , little bald bastard has some alien DNA :)

32m/195#/5'10"
subbed 4 to 1 pullups/dips for muscle ups
42:05

CrossFit Snohomish-trainer *Jeff Vale*
rings at ear level
19:20

23:36

i done a modified version, same squats but done chins and dips for muscle ups, 20,40,60,80 of both,
i am so sore it took me 73mins 43seconds
not a great time but only my 4 crossfit workout
male/86kg/30

This was last years:

31year old male 205lbs

100
5
75
10
50
7 mu, 21 pull-ups dips
25
60 pull-ups and 60 dips
58:20. I did the first 60 squats, then 40
then the 75 straight. felt great after two days off. What a vicious mean ass workout. I was in fear of this thing all week.

This year
27:55
100 lunges(knee is still tricky)
5(1,3,1)
75 lunges
10(4,3,3)
50 lunges
15(3,3,3,3,2,1)
25 lunges
20(3,3,2,3,2,2,2,2,1)

ran 3 miles
23:30
then
3 rounds
40 Squats
15 Dips
5:43

age 41
bwt 210#
subbed 3:1-pullups/dips
time: 31:05

29/M/72kg/5'11

29:58

Subbed each MU for one assisted ring dip + one ring pull-up (jumping ones in the last round) Pretty humbling.

Much respect for those who did this as prescribed!

Did this with a 2 for one exchange (2 dips and 2 pull ups for each muscle up). After the second round had to hit the gravitron. So...

100 Squats
10 Pull ups (7 then 3)
10 Dips
75 Squats
20 Pull ups (dunno how I split it)
20 dips (18 and 2)
50 Squats
30 Pull Ups (95 lbs assist, 20 then 10)
30 dips (dunno)\
25 squats
40 Pull Ups (everything kinda goes blank about here)
40 dips

20:08 and a visit from pukie the clown

Hello everyone, this is my first time posting. I have been doing crossfit since November but really got started on the WOD recently. Yesterday I had to sub the mu's for 3 pull-ups and 3 dips. I am currently using the Gravitron machine bc I can't seem to get the hang of kipping pull-ups to save my life. I am f/26/138 and I use 60lb assistance for pu's and 70lb for dips it took me 38:57 which I am disappointed in and know my times could get better if I could get the kipping down. Does anyone have any suggestions? My problems seem to be coordination and I want to control the movement going down.

29:40.

Subbed 3 dips & 3 pullups for each muscle up.

165/29/m/5.9

got my first muscle up today! It was so smooth and easy, I did two in a row, then couldn't duplicate it! I couldn't figure out how to do it again. What happened?

subbed out MU for 4X PU & Dips

65mins but I finished the SOB

To the San Diego crew and traveling instructors thanks for a great weekend and the execellent teaching

WU: 3 rounds shadow box, CFWUx3
WOD: subbed 4 PU/dip for MUs (sets of 8 until last round then sets of 4): 22:40

Had a great time at the cert in San Diego!

Very high quality instruction, curriculum and lots of personal attention from the trainers.

Loved the hands on work - experiential learning rules!

Thanks to CFSD and the instructors. The best seminar I have ever attended for anything.

20:06

Muscleups on pullup bar, otherwise as Rx'd.

m/37/175/6'2

subbed 50# weighted pullups and dips for muscle ups 1:1

24.49

It's been a while since I've been this sore. These past few WOD's have really kicked my butt.

LOVE IT!

Charity - thanks for your nice words. Wow, MAJOR PR since last time. Way to go!!!

25:06

not as rx'd

subbed pull ups and dips for the 15 mu and 20 mu rounds, palms were starting to rip up again and I'm a little wiser now to know when to stop so it doesn't take 3 weeks to heal. First not as rx'd in awhile, it sucks.

MAWL

M - 34:02
Subbed 1 ring pull-up (with false grip)/1 ring dip for each MU. Still working on getting through the transition, but getting close.

On this Memorial Day, thank you to Jason and all others for their service past, present and future.

22/m/165

29:49 as rx'd.

3 x cf wu -- no pullups, dips, or squats

100 squats 20 pu, 20 dips
75, 40, 40
50, 30, 30

20 min DNF

25 squats. Hands are in rough shape. Need a week off from pull ups.

Skipped...body was very beat up from previous three workouts. 150 pullups is just too much for my bicipital tendinosis. It is pretty much under control, but that made it flare up big time...could not do any more pullups.

All the body weight high rep work really is not good for me. It starts to cause some repetitive stress.

18:00. Subbed 1:1 pullups and HSPU's for muscle-ups.

First Crossfit workout ever ... I've been looking at the WODs for a while and finally dove in. I subbed 1 pullup/1 dip for the MUs. I was dying. I lost track of my time ... I finished somewhere around 30 minutes and used the weight assist on many pullups and some of the dips towards the end. Ouch!

26/m/6'4"/215lb

1 day late (done on 5/27). Sub MU with feet-on-floor PU and 125# gravitron dip.

[split time] reps
[5:09] all
[13:35] 20 PU
[26:30] 25 PU
[38:55] 17 PU (failed twice on 18)

27/m/5'10"/150

30:44 (scaled and a day late)

air squats to medicine ball
kipping pull-ups
ring dips

100 squats
10/10 PUs/dips
75 squats
20/20 PUs/dips
50 squats
15/15 PUs/dips
25 squats
20/15 PUs/dips

Fading at the end, especially with dips and (unusually) with the pull-ups. I had come in hoping to double the number of muscle-ups in pull-ups and dips, but that hope died quickly. Only 65/90 pull-ups and 60/90 dips. I need to get back on the CF wagon for the last week before holiday. Squat form improving.

Todd 35/m/160/5'10
19:12
super-deep squats onto the 10"-diameter ball.
Muscle-ups done using feet on chair, knees bent. Really worked on getting a fluid transition with good timing/posture/momentum. Have to concentrate on keeping the rings in even closer.

Teri 35/f/153/5'7
20:40
Same squat and muscle-up style as Todd, but mine looked more segmented and required more jump.

Age 52/BW 250#, subbed 3:1 pullups/dips for muscleup (34:49).

27:44 as rx'd On Memorial Day:)

33:38

CFWU x 3

Tried doing Muscle ups on my home-made rings and that didn't work out so well. I ditched the effort and decideded to do pull-ups/ring dips.

100 squats/ 5 MU
75 squats/ 30 pull-up/30 ring dip
50 squats/ 45 PU/45 RD
25 squats/ 60 PU/ 60 RD

Had to modify

100 squats
10 pull-ups
15 push-ups
75 squats
10 " "
15 " "
50 squats
10
15
50 squats
10
15
25 squats
10
15

"Jason"

29:32 Subbed 3 pu+ 1 ringdip for 1 mu.

34/M/181

45:30

MU's started from pike position. last 20 MU's took 20 min :-(

20:20 - MU assisted

sub'd MUs from kneeling positions....35:18

M/32/19?

wu: 800m run, KTE, OHS, BE x2
Then did the WOD. Callouses held up well, but hands were burnin'! Had to jump the last 7 mu's. But that means I still did 43!

Lovin Rip's vid on hip drive, so essential, and I was missing the boat!!

33yom/168/6'0"

Subbed 3x pullups and 1x ring dip for ea. muscle up. Pullups done in sets of 9 and dips in sets of 3.

36:28

No place to hang rings high enough at globo gym to attempt the MU. :-( Close to getting one on the bar, but need to work the false grip.

25:53

1/2ed
21:41

M/29/165/5'9"

CFWU

As Rx'd:

15:59

No WOD for me. Vacationing/drinking at Crab Island in Destin, FL.

M/32/215
Feeling a little better...
Did this at the local park yesterday.
First time using my homemade pull up / dip straps
14:34

Subbed Pullups & Dips for MU's. (First PU's recovering from injury, sets of 5, mostly dead hang).

25:45

20:18
scaled to 75-50-25-15 on the squats and
4-8-12-16 on the muscle ups. Subbed 3 pull ups and
one ring dip per muscle up. Last set I only got 6 pull ups
and 2 ring dips for equivalent of 2 muscle ups - my arms
just gave up.

Followed up with run 20 minutes and swim 15 minutes

accomplished on 80527. Weight: 179

32/M/190
I did:
100 squats
15 pull-ups
15 ring dips
75 squats
30 pull-ups
30 ring dips
50 squats
45 pull-ups
45 ring dips
25 squats
60 pull-ups
60 ringdips

Time: 29:26

Didn’t have access to rings today.
Did 3 PUs and 3 rings dips for every MU instead.
Did first 30x 3PUs+3Dips
Road bike to work and back.
Did last 20x 3 PUs +3Dips

Played with the family yesterday so making up Jason today.
modified warm up with ghd sit ups and 5 min of abs + stretching.
100 squats broke into 40,25,25 and 10 with just a 2 to 3 second stretch, say ouch! and set up for more pain. lol
15 pu and 15 dips
75 squats 40, and 30, not sure why these was felt easier?
30 pu and 30 dips
50 squats 40 and 10
45 Negative pu and 45 dips
25 squats
60 negative pu and 60 dips
Total time
23:49
VEry happy with my results today! and did today's work out too, Posting on today's comments.

21:18

m/29/194
100 squats
15 pullups/bar dips (no rings)
75 squats
30 pullups/bar dips
50 squats
45 pullups/bar dips
25 squats
60 pullups/bar dips
31:32 (should've been faster)

Bar muscle ups on a 3/4" bar at an elementary school playground

20:29

During 15 and 20 sets of muscle ups I was rotating my left arm up first. Tried to rotate right arm over first and was unable. Couldn't rotate arms simultaneously later in the workout.

M 41 165lbs

as rxd: 29:39

Nicole: 39:50
sub'd 4 pullups/4 bar dips for each MU

Thanks to everyone who attended/worked the Level One Cert at CrossFit San Diego this past Saturday and Sunday for making it such a great learning environment and all-around good time!

Best of luck to everyone.

As RX'd. First time I've attempted this one. 40:10. The last 2 sets of MUs ruined me but I'm happy to have done 40 MUs in one workout.

100 squats
10 pullups & ring dips
75 squats
15 pullups & ring dips
50 squats
20 pullups & ring dips
25 squats
30 pullups & ring dips

19:34

38:36

dip pull up sub

CF WOD #25

CFWU 3X10

Jason for time: 38:09
Subbed: Pull-ups/Dips for MUs (10 at a time then switched exercises)
Assisted pull-ups and dips started at the 45 rep set
However I did complete the WOD!

Closest I have EVER come to puking during a WO. This was a great WOD!

Jodi (F/29/110)
Mobility Drills
CFWUx2

"Jason"
Time: 26:22

Muscleups felt like crap tonight. :(

Getting caught up.

as rx'd: 15:22

m/46/177
Jason rx'd 21:56 Working on turn out at bottom.

on 5/27
100 squats
15 dead hang pull ups
15 dips
75 squats
15 dhpu
30 dips
50 squats
15 dhpu
45 dips
25 squats
15 dhpu
60 dips
15 dhpu
16:00
also did close grip bench, incline db bench and squats

M 35/226

did jumping MU to barely get over transition. sets were 5-10-10-10
19:12

Did a total of 14 MU's, subbed 3:1 for the rest.

32:43

28:30

Subbed 3:1

Only got to 45 pu and dips on the last set...hands are still killing me from callous rips!

NB

Pre: Usual wu's.

WOD: "Jason." I'm a day behind. Sub.'d 3:1 jumping pull-ups, bar dips (all mine). Time: 37:36. Avg. HR: 149. This was a killer.

Post: Stretch!

NB

25:02
MU from seated on floor position because rings were hung from pullup bar

Subbed PUs and Dips for MU 3 per

PUs ugly at end

Squats felt good

23:31

Used jumping muscle-ups instead of regular ones. Turns out the bottom of the dip is the weak point!

30:35

35/m/192

27:13

sub PU and dips X3 for MU

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 46:28

Subbed 1 ring dip and 1 false grip ring pullup for MUs, except had to switch to regular grip for last 20; my left wrist just gave out. First time with false grip. Early morning workout; that really slowed me down.

20/m/197

18:33

My rings haven't come in yet! I had to do my muscle ups on a bar, but still a ridiculous workout!

Approx. 25 minutes

squats are rx'd

substituted dead hang wide grip pullups and dips for muscleups

Pullups - 15, 20, 25 (16, 9), 23 (10,4,4,3,2)
Dips - 20, 25, 30 (20, 10), 25 (10, 8, 7)

20/m/160/5'10

As rx'd

17:40

Jeff @ home
16:11

m/37/175

37:34

Sub'd 2 for 1 pu and dips for muscle ups.

running a little behind. As Rx'd 23:35

30/m/5'10"/230

Sub'd 1 to 1 pullups and dips for muscle ups

Pullups were a mixture of jumping and kipping pullups

24:05

32/M/193#

Modified as follows:

100 squats
15 pull-ups
20 push-ups
75 squats
30 pull-ups
40 push-ups
50 squats
30 pull-ups
40 push-ups
25 squats
45 pull-ups
45 push-ups

31:14

16:31 as rx'd

75, 50, 35, 15 squats
3, 6, 9, 12 ring dips/pullups

21:31

I can do plenty of pull-ups and plenty of dips, but can't do a muscle up. I believe I am strong enough but my form is not good. What is the best way to learn the form? Any tips?

modified as follows

1MU= 4 pullups and 4 dips.

total workout time: 34:31

i dont really know if 1MU=4PU's and 4 dips is correct. i feel that i could probably do 20 MU much easier that 80PU's and 80 dips.

Subbed jumping MU and 1 Pull up for muscleup
51:12

36/M/170

Jason, subbed 3 pull-ups, 3 dips for each muscle up. Finally told my wife I want some rings for my birthday!

29:13. Ran out of time at the end (had to get the kiddies from daycare). Instead of doing 60 pull-ups/dips in the last round, I only got 30.

J: As Rx'd 19:21

42/F/116#

Way behind on workouts/posting - did this a day late.

18:35
subbed pullups for muscle-ups, 1:1. I know that is not the right substitution, but was outside with the kiddos with no way to do dips, and unassisted/non-jumping pullups 5-10-15-20 is way hard for me.

29:37
subbed three pull ups and one ring dip for MU

This workout really kicked my ass! This one left me curled up on the floor, and it was another workout that I couldn't finish.

Subbed 4 pu and 4 dips for the mu.

Final set, I completed 15 pu, and 10d

Total time: 30:28

100 squats
5 ring pull-ups/5 ring dips
75 squats
10/10
50
15/15
25
20/20

33:21

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, 3 PU/Dips
25:25

Nic- 28/175, WOD as rx'd
23:23

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Finally got around to making this one up this morning.

75 squats
12 jumping pullups/bench dips w/feet on cinder block
50 squats
24 jumping pullups/bench dips w/feet on cinder block
25 squats
36 jumping pullups/bench dips w/feet on cinder block
15 squats
48 jumping pullups/bench dips w/feet on cinder block

32:10
- Chad

Subbed 3:1 dips and 3:1 PU for the muscle ups.
Used an assisted dip, PU machine to do all the reps.
-28:03
David

as rx'd: 19:24

the last 20 MU's were killer.

sub'd 2 dead-hang PU and 3 deep dips for each MU
all squats broomstick OHS butt to ankles

42:09

Pack
20:19
Tam
18:32

m/32/225

42 minutes, i subbed 3/3 pull ups/dips for the muscle ups. Pull-ups are tough for me

BRI CrossFit Group

TJB (37/m/155):
As Rx'd: 21:43

David (30/m/205):
Scaled BrandX Pack. Subbed 1 p/u and 3 dips for 1 MU: 22:40

Crystal (24/f/125):
Scaled BrandX Pack. Subbed 1 p/u and 3 dips for 1 MU: 25:09

Me: 41yo/M/5'10"/176lbs

Warm Up: Greg A's warm Up + shoulder presses

WOD: Jason 24:58

Squats: full squats focusing on opening the hip completely. Broke sets into 50-30-10-10, 30-15-15-10-5, 25-25, 25

Muscle ups: Bar Muscle Ups putting one elbow over first then the other elbow. Did all singles with as little as a couple seconds break to as much as one minute between muscle ups. I only missed on two so I did 52 attempts and got 50 muscle ups total, not bad for me.

I cannot wait for the 30 muscle ups for time to come up again, I am going to crush my last time.

Have Fun, Train Hard,

Billy

08.05.28
'Jason' - 21:30*
Jumping MU's

Catching up with this one.

Can't do muscle-ups yet. Just got rings so even ring pullups and dips are hard.

1/2 mile run

then:
100 squats
5 ring pu
5 rings dips
75 squats
10 ring pu
10 ring dips
50 squats
15 ring pu
15 ring dips
25 squats
20 ring pu
20 rings dips
19:41

1/2 mile run

First day of crossfit, and now the rest of my life! Great program can't wait to see results!

31 M 6'0" 178

wod
maxed out on muscle ups around 20, subbed rest with 3x pull-ups and dips.

time 22:03

30:14

33/M/187

as rx'd 23:38

cfwux2
burgx1

jason (scaled) 27:14
100 squats
10bar pullups/dips
75squats
15bar pullups/dips
50squats
20bar pullups/dips
25 squats
25bar pullups/dips

145lbs/31yoa

"Jason"
For time:
100 squats
5 Muscle ups
75 squats
10 Muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

As Rx'd
Time: 23:23

Late post, but did this one on tuesday as rx'd
19:54
Last round of MU's took 5 mins...2 at a time, and i went to full arm extension at the bottom almost every time.
Legs are still kiiling me 2 days later.

24/m/179

jumping muscle-ups SLOW negatives

19:48.

I've managed to rip up my arms even more from my homemade rings- always fun. But when I was attempting to get my rings back down from the swingset I broke one of them! I'm off to ordering a set of elite rings RIGHT NOW. It'll be nice to do ring workouts w/o the bleeding and scabs the next day.

31/M/153
15 minutes but used 2 handed 100Lb lat pull down to dip push. I think the movement is the same but that's as heavy as my machine goes.

100 Squats (4x25)
20 dips/20 pull ups - sets of 10
75 Squats (3X25)
40 dips/40 pull ups -sets of 10
50 squats (2X25)
15 45lb weighted dips/ 15 45lb weighted pullups - sets of 5
25 squats
20 30lb weighted dips/20 30lb weighted pull ups - sets of 5

forgot to post the time 22:12

23/M/145
"Jason"
18:20

100 squats
10 pullups & jumping M.U.
75 squats
15 pullups & jumping M.U.
50 squats
20 pullups & jumping M.U.
25 squats
30 pullups & jumping M.U.

31:36

subbed 3xdip and pu for MU's

36:15

m/40/150

30:02

subbed bar mu'sfor ring mu's

20/m/180

as rx'd 22:00.

could have been at least 2 minutes faster had my chalk not formed an awesome paste that made me fail almost every other muscle up starting on the set of 20.

CFWU - 1 Round only, got hung up at kickball
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
40 squats
6 pullups, 6 dips 110# assist
30 squats
12 pullups, 12 dips 110# assist
20 squats
18 pullups, 18 dips 110# assist
10 squats
24 pullups, 24 dips 110# assist

11:36

Scaled to 40% and then some. Pretty weak.

100 squats
15-15 pull ups dips
75 sq
30- 30 pu dips
50 sq
45 pu dip
25 sq
60 - 60 pu,push up, dip

52.00

1:02 for 3x mothy pull ups & ring dips vs
34:25 for 3/4 8/4/07--muscle failure and cousin crampy prevented me from last set of 60 pull ups and 60 dips.

10 min ellip wu 20/20.

m/40/176cm/71kg

As Rx'd

22:06 (PR)

Last time 26:27
First 5 mu unbroken

20:25

slight jump to the MU's

15:19 as Rx'd

M/38yoa/157lbs.
Warmup: 1 mile run
WOD: as rx'd (4:1 for muscleups): 40:10

M/35/175
Bozeman, MT

100 Squats
15 PU + 15 Dips
75 Squats
30 PU + 30 Dips
50 Squats
45 PU + 45 Dips
25 Squats
No Ganas on the 60 PU + 60 Dips

34:15

20:00 for first 2 rounds
100-5
75-10
50-15
Ripped my wrists on the last couple and had to go to a party, so I called it a day.

first WOD. all I can say is . . . whoa!
100 squats/15 pullups/15 dips
75 squats/30 pullups/30 dips
50 squats/45 pullups/45 dips
25 squats/60 pullups/60 dips

38:00

bwt:153

as rx'd...16:39

m/25/206/6'3"

had to stop half way i did the wod form 2 days ago and i had nothing left

As Rx'd
27:55

42/F/120

Sub'd
jumping PU's
chair dips for Muscle ups

19:46

100 Squats
5 Pull-ups, 5 Dips
75 Squats
10 Pull-ups, 10 Dips
50 Squats
15 Pull-ups, 15 Dips
25 Squats
20 Pull-ups, 20 Dips
19:44

subbed:
1 x 10kg pull up & 1 ring dip per muscle up

28.27

m/30/228

100 squats
15 dips
10 pullups
75 squats
30 dips
10 pullups
50 squats
45 dips some w help
15 pullups w help
25 squats
60 dips w help
20 pullups

35 min

100 squats
10 pullups
10 ring dips
75 squats
20 pullups
20 ring dips
50 squats
30 pullups
30 ring dips
25 squats
40 pullups
40 ring dips

28:28

can't do muscle-ups yet...

subbed 2 pullups & 2 ring dips for each prescribed muscle-up.

24:54

All squats as rx'd. 5 jumping muscle ups each round. Still learning the move.

Time: 17:34 mins

************************************ 06/02

Sub'd 4:1 for MU's.

59:00

All sets of 4 PU's and 4 dips unbroken.

Tony #302

Alright, ya got me, I apologize, Tony. I was just playing around. I'm from Boston, we tend to be more rude than most as a matter of jesting course.

But also, come on, cut me a break, you must admit there is something at least a little paradoxically humorous about a killing machine wearing fancy pants.

I figured my comment was beneath being responded to. Didn't even bother checking back for a reply until now.

28:46 with 3:1 ratio sub'd

33/M/185

32:49 with 3:1 ratio

sub'd muscle ups with 1pull-up 1 dip

Jeff
30:03:43

Kelly
22:28

34M177
44:45 ugh. Did pu/dips for first and last rounds, jumping MU for the middle two

35F128
27:00
Sub'd jumping pu, bar dips, 3:1 first round, 2:1 second, 1:1 third and fourth

Tom
50:00
Sub pike pullups (feet on ladder) and dips, 3:1

M/24/195/6'1"

Subbed 2:1 pullups dips(I know it's weak)

21:24

Could have been a little better, people kept talking to me and cutting in on the only dip bars in the gym

WU
Did Jumping MU
23:22
M/47/95#/72"

Did 4/4 pullups and dips instead of muscle ups
running clock
round 1 -- 3:13
round 2 -- 10:13
round 3 -- 21:19
round 4 -- 36:46

EJEJEJJJEEEEJEJJJEEJJEJJJEEJEJEJEJJEEJEJEJJEJEJEJ
M/34/170
DID 30 MUs AND THE SQUATS IN 16:40
10 ADDITIONAL MUs TOOK ME ANOTHER 6 MINUTES AT WHICH POINT I RIPPED OFF A LARGE CHUNK OF MY SKIN SO I STOPPED THE WORKOUT 10 MUs SHORT OF FINISHING
M UPS ON BAR
22:40 FOR 40 M UPS AND THE SQUATS
DID FIRST 5 M UPS IN A ROW

No pullup bar for this one...or rings.

For time:
100 Squats
15 bar dips/15 pushups
75 Squats
30 bar dips/30 pushups
50 Squats
45 bar dips/30 pushups
25 Squats
60 bar dips/40 pushups

23:47

Hmm, didn't post the first time.

Had no rings/pullup bar

100 squats
15 dips/15 pushups
75 squats
30 dips/30 pushups
50 squats
45 dips/35 pushups
25 squats
60 dips/40 pushups
in 23:47

Rx'd
17:01
Started the last 20 mu's at 11:37

subbed 3:1
only did 30pu/30dp on last set (ran out of time)
30:15

Rope jump + GWUx1 + CFWUx1 + BWUx1

time 40 minutes..

did 17 minutes to get to the last MU's..

then I did 15 minutes to do 4. (my arms and body just failed to MU)

So the last 16 MU's I dit 64 PU and ring dips.

20:56

pr by 13:02!

1st 10 or so were pretty strict.
full hang all mu'ps though.
All squats broken except last 25.

23/m/193lb
26:28
used bar for MUs

Did on RX'd day.

22:00

Squats as RX'd.

Subbed 1:1 Pullups & Dips for Muscleups

28:29 as Rx'd

First muscle up 15 pu's, 15 dips.

Second all pull downs @ 50 pounds. All dips

Pull down @ 110. All dips.

Pull down @ 90 from there out, all dips.

June 2nd,2008.

Goal 28 min as RX'd

M/42/175/70"

subed 35lb weighted pull-up & dips

20:05

jason scaled down
squats 75,50,25,15
dips, 8,16,24(8 using bench), 32 (16 using bench)
23 min

Mike F:

sub jumping MUs (rings at head height)

18:14

1st Jason - no rings, used 3 pull-ups and 3 dips for each MU

still feeling much pain from GH's - each pull-up sucked

32:07

Age 36
BW 182

21:22 this time
22:49 last time

Nailed three MU's in a row today, woohoo!

M 36/64/158 Completed on 5JUN08

22:23
first 25 MU were full
after that I did Jumping MU with rings at head height. Squats were broken into sets of 25

One hell of a workout!

27/m/232

21:01

Subbed 2x Dips & Pullups for muscle ups

last time:subbed pull ups and dips for muscle ups 3:1 ratio
last set of pull ups and dips I had to do 6 sets of ten modified pull ups and bench dips- ran out of time.
46:15

this time finished 3:1 pull ups and dips in 1 hour

f/31/160

75 squats
9 pullups
9 dips
50 squats
18 pullup
18 dips
25 squats
27 pullups
27 dips
10 squats
36 pullups
36 dips

pullups and dips assisted with gravitron (70lbs)
25 minutes

cfwu x 1
wod sub 4:1 ring dips/bar pullups
100 squats: 3:49
20/20: 1:50
75 squats: 3:06
40/40: 5:18
50 squats: 2:11
60/60: 9:21
25 squats: 1:08
80/80: 16:17(incl. extra 5:40 to finish dips)
TOTAL: 44:01

cfwu x 1
wod sub 4:1 ring dips/bar pullups
100 squats: 3:49
20/20: 1:50
75 squats: 3:06
40/40: 5:18
50 squats: 2:11
60/60: 9:21
25 squats: 1:08
80/80: 16:17(incl. extra 5:40 to finish dips)
TOTAL: 44:01

m/34/5'9/176

34:01

Jumping muscle ups. Must have done something. Both lower triceps were bruised for a week afterwards.

First time doing jumping muscle ups. Usually sub 3 PU & 3 ring dips for muscle ups.

26/m/5'9"/165lbs
51:53

26/m/5'9"/165lbs
51:53

46:33
no rings / did pullups & dips

Ugh. Again, I say, ugh.

30.56
50-50 - 10 DHPU, 10 dips
50-25 - 20 DHPU, 20 dips
50 - 30 DHPU, 30 dips
25 - 8 DHPU, 8 dips

quit due to shoulder pain.

34:47 more than 10 minutes slower than last summer and all my shoulder problems. Bicep tendon is really destroying my MU's.

Did last 20 MU's as 60 deadhang pullups and 60 ring dips.

100 squats 2:08
5 mu's 2:18
75 squats 2:12
10 mu's 5:32
50 squats :59
15 mu's 10:48
25 squats :29
20 60 pullups 60 ring dips 10:18
broken into 12 sets of 5

MU's mainly singles some doubles and one triple.

As rx'd with muscle ups on a pull up bar.

54:19

that last set of muscle ups took forever, and the last rep took me four or five attempt to make it.

28:14 as perscribed

hands are shredded, but personal best

m/41/163/6'

sub PU/dip for MU:

32:25

M/29/190lbs.

100 squats
15 dips/15 pull-ups
75 squats
30 dips/30 pull-ups
50 squats
45 dips/45 pull-ups (assisted)
25 squats
60 dips/60 pull-ups (assisted)

27:51

17:50 Cant wait to do it again and compare times.

M/15/125lbs.

100 squats
5 muscle ups (dead hang)
75 squats
10 muscle ups (dead hang)
50 squats
15 muscle ups (dead hang)
25 squats
20 muscle ups (dead hang)

27:05

28yo/m 185#

Sub'd 4 pull-ups/dips for 1 muscle up...

37:00

No rings available.

Subbed bar MUs for ring MUs with Pullup bar 3" overhead when standing erect. (Allowed for 3-4" jumping bar MU).

13:40

Full extensions, hips open, good squats.

Note - I cannot get my right shoulder to tuck under when I come over the bar. My left naturally tucks under prior to extension.

Substituted Pull-Ups and Bar Dips for Muscle-Ups

30'08"

AS RX'D 23:30

as Rx'd..

44:38*

*felt like i needed to muscle-ups all over again...probably about 30 failed attempts..sucks.

m/36/6'4"/97kg

13:07

Subbed muscle ups for jumping smith pullups (bar at head height).

Think I should have subbed 3:1 pullups & dips.

D'oh!

44/m/165

sub 3 PU/3 dips for MU

30:23

sorta crappy WO this Sunday am

20:41

Great Stuff!