Isn't that a typo? Shouldn't it be 30?

Nice!

3rd and UH OH! no rings here, meaning many pull-ups and Dips!!!

Sweet. Time to figure out how to do an MU. Much ring fun tomorrow.

Thanks for putting us up Tony!

Great job to everyone that competed at the challenge. Looking forward to doing it bigger and better next year!

Nice....

The torn hands from today should make this one more enjoyable!

Lookin forward to it Coach

50? How about 50 tries at doing one? Does that count? No rings for me either. Maybe I'll go back and do one of the workouts I missed last week.

Me know likey, what’s a good replacement if you don't have rings?
jdub

And look, Sam, you aren't the first comment and don't you feel silly?

Corson was talking about doing 30 of these suckers tomorrow, he's in for a shocker...

You gotta be kidding me. I think my arms are gonna fall off at the shoulders.

Giddy up!!!

yeah how is this possible??? after fridays WOD....

Wow, sucks to be us!!!

150 pull ups and 150 dips cause i cant do no muscle ups

Hilarious, Ogre212 is my brother. I was about to call him at work to see if saw what Crossfit had in store for us... the 1st Comment? Yeesh!

Anyways, I landed my first muscle up on Tuesday--But 50? This is going to take days! I'll try to talk my brother into doing the 'Recon' WoD with me and see how many muscle ups I can muster... Good times!

OOOOOOOKAY! all i can say is 3-2-1 GO!

um, yeah. what would be the equivalent? because i can do . . . almost one.

I refreshed the page and mine was first

Why did it get taken down to second?

Aye, Coach. That it is, that it is...

Just got my new rings via UPS today and I just got my first MU last week. This should be a great day to work getting some more. Also have to make up Fran Light - I worked at a station today with no pull up bar! WTF!!!

does anyone know the last time we did 30 for time?

this is gonna be sweet! kick A$$ video too!

I know what you mean coach. I try to tell people about crossfit everyday, but many just don't get it....

the beautiful lady in the photo is Sarah Scholl. Learn that name, because she's going to make CrossFit very, very proud.

No really, what's the WOD?

MY BOYS!

GO CROSSFIT SOUTH BROOKLYN!

Love you guys. Looked like you worked your cute little butts off! hugs and kisses to you both

My Workout tonight:

21
15
12
9
6
3
Deadlift 95#
Jumping ring dips
assisted pull-ups
thrusters 65#
12# med ball cleans

An Evil genius came up with this beauty. Loved every painful second of it.

=[

i'm having nauseous flashbacks to the SE Challenge hopper! (the same, without the 20 minute cap)

i guess i'll give blood via the rings tomorrow.

A conversation with my coworker after showing him the site.

Dan - "So want to go over to Eastside Crossfit and give it a go?"

Coworker - "I need to get in shape for a month before I try that."

errr....... :)

Coach,

I don't think I can thank you enough.

Think it may be more mental than physical tomorrow but then again.....

Can we also call the Albany games the "Horrific Form Exposition". Wow!

50 Muscleups for time, sweet. I did Jason not too long ago and figured the squats didn't really have much of an impact on my time since I had to rest so much between muscleups. Looking forward to given er hard!

Coach, is that all?

I will bring my sundial to the gym tomorrow for timing.

Have Fun, Train Hard,

Billy

No rings in the UPS delivery yet (a convenient way out)--looks like I'll be doing a bunch of pullups and dips tomorrow. Looking forward to it!

BAAAHHHHAAAA! Funny one! NO, REALLY what's the work out of the day tomorrow?!?!? ;-)
Lysa

NOT #1 - Sam, why did you want to be the first post again? Should someome paint an L for him?

#24 - Chicklet's totally right about Sarah Scholl. I got to see her churn out burpees like nobody's business during that hopper in the video (the 1 we see in the vid does her no justice) and she's been CFing for how long?!

#29 - Dan, tell your co-worker that he'll be saying the same thing next year unless he gets in and starts CFing now! Fear is the enemy.

50... OK. Let's get some!

Don't have rings....sub calls for 3 pulls/3 dips does this equal one rep and then do it 49 more times, or is it anything to get 150reps of each in?
Thanks...

hey guys, what is the sub ration when subing pull-ups and dips for muscle ups?

here's to the good 'ole days when 30 muscle-ups was an accomplishment!

Coachs quote is like wisdom from a modern day Bushido. People either get it, don't, or don't want because of a comfort zone. Keep the knowledge flowing brother.

Get some, Go again!

what is the ratio when subing pull ups and dips for muscle ups?

awesome.

Aaron- Either 4-1 or 3-1. Depends on what you want to do & your level/ability. It's covered in the FAQ.

great music and amazing video. the vids have been especially great lately. so great in fact, that i'm considering watching all this week's videos for time instead of today's WOD. mostly because it will take less time and will involve less crying.

Speaking of getting people to understand CrossFit.. I work as a contractor for a government organization that has implimented a "health and wellness" program. This allows for people to work out an hour a day and there is a couple people at HQ that go around and talk, send out emails, and are apparently available for questions.

Well I read one of the emails and disagreed with most that it had to say. So I replied, told her how I Zone and do CrossFit, told her i disagree with what she said and what not.

She replies and asks me to be a POC for my location and tells me that CrossFit looks good for only elite athletes, military,law enforcement, and Fire. She said she would NOT recommend it to the average person or those at with or at risk of having health problems or injuries.

Some people just don't get it. I am going to argue this one and let you all know how it goes next week. To think these people are getting paid way more then me and don't even know what they are talkig about.

Brutal WOD!

That quote from Coach is absolutely brilliant.
I can't wait for the One World Level 1 Cert next weekend!

The other day I walked into my local gym wearing the Crossfit GSX t-shirt that I got at my Level 1 cert. in March.
Three trainers approached me.
One said"I love your t-shirt"
Another said "My buddy and I are going to a cert at Blauer Tactical"
The third said "I am eating in the Zone and feel fantastic"

Thank you Coach Glassman, there is a change a'coming.

Hmmmm, muscle-ups agravate my nerve damage, so I'm going to have to substitute. I think I'll do 150 burpees (or maybe burpee pull-ups).

Someone should modify the code for the front page so when there are zero comments, it shows a few dummy comments and shows up as greater than zero. Maybe then we'd avoid all the annoying "first post" comments.

#31 JC,
I was thinking the same thing about the form. It hurt my back just watching some of those. If they don't start using better form, they're on the road to an injury...especially at CrossFit-level intensities.

Love the quote, Coach. So true.

Ha. Think Coach must be pyschic because I just put my rings up tonight since my move.

C'mon...

3-2-1-Go!

Chad comment 44, you have an opportunity...

Let the folks know at your HQ that a physical training program should be modified by the trainer for the participant in form not kind. Meaning that a crossfit workout is the same for Olympic Athlete's and Seniors, the only difference is how much and at what intensity. A scaled crossfit workout will achieve better results quicker than any other fitness protocol no matter who is performing the work out. Go to brand X Martial Arts .com on their forum they have all of the workouts of the day scaled. A good friend of mine recently got their 60 year old mother into crossfit and she loves it. If it works for her, it will work for anyone.

Have Fun, Train Hard,

Billy

DELICIOUS!!! @@

Anyone interested in a used C2 rower check out govliquidation.com under the "recreational and gymnastics equipment" link. Page 2 of that link as of right now. The website is an ebay type auction site for all kinds of government stuff. Cheers!

seriously, 150 pullups and 150 dips

oh god.

Just curious where you guys ordered your rings from...

#51

www.ringtraining.com

150 and 150 for me!!!! Urrrgghhhhh

Excellent.

I was looking forward to a really hardcore ring dip and pullup day to help build my MU.

Thanks Coach!

3-2-1 Go! (on my way to being "unfakablewith"!

#47 Billy,
For the record, she's 65!

HELL HATH NO FURY LIKE A CROSSFIT WOMAN CHALLENGED!!

Believe that!

hanging my rings at the park, have to kick the RMs out of the area whilst I knock this one out. This one does not look fun.

Strong work, Sarah. I agree with what Spider Chick said.

THIS IS HALF WAY TO DEATH.

ROBERT S.
TUCSON, AZ.

50 ?!?

'Shoot son...

50 ?!?

'Shoot son...

That is the most horrific music I have ever heard in a crossfit video.

Does anyone have any CrossFit KAF t-shirts? If you do, I would really like to get a couple of them…

Coach - I would like to thank-you for all the support to the military and for this program - my words are not eloquent enough - but my thanks is from the heart.

I agree the music was bad. Which usually is kick ass. I'll be honest, after hearing some of the songs on the videos i've quickly downloaded and programmed them in my ipod.

But back to the wod, this is gonna be rough without rings. myabe i'll try MU's with a pull up bar.

This is going to leave a mark. I predict go faster stripes down the outside of each arm!

There used to be a time when i'd look at muscle-ups and think oh well, I'll get there in the end. Not anymore!

Looking forward to this. Thanks Coach

You are having a tin bath!

sub = 200 pull-ups and 200 ring dips

I'm having my athletes choose between the WOD as rx or:

20 rounds for time
10 Push-Ups
10 KB Swing 55#/35#

I'm going to try to get one M-U every 15 sec for a time of 12:30

The FAQ has got you covered for the sub for muscle-ups. The only thing left to interpretation is how you do your numbers. It would make sense to do 3 or 4 pull-ups then 3 or 4 dips rather than 150 then 150.

I would suggest that you take a time hit and emphasise big pull ups and deep dips so next time this WOD comes round you are closer a muscle up.

Alternatively, check out the scaling at BrandX - lots of good ideas for muscle-up progressions.

Cheers, kempie

15 pullups + 20 Dips x 10 rounds = 150 pull ups/200 dips and a lot of pain.
13:10. I should have been faster but I did yesterday's WOD with 20 pushups between each 65lb thruster and 10 pullups set. Yeah... I am fried!! but it's better than being out of shape...

#21 I agree Sarah Scholl 19 years old been CrossFitting for 6 weeks tops and rips it up. Watching her drop to the concrete and hammer the burpees was riiidicuuuulooous!
The kiddo is an absolute animal,wish I had more of her on my Rugby team.
Superstar in training..

co'mon colin, no negative feedback today

been able to 9 MU in a row this shouldn't take you long...

Staff Rutter

My rings arrived last week,
Time to 'master the mighty muscle-up'...

Watching the East Coast Games video, My first thought was....

Wow, Coach and Laura Glassman must be so proud of what they've created look at all these people that he's reached. So great job everyone!

My second thought was.....

That is some of the worst SDHP form I've seen! This is just the trainer in me coming out so bear with me.

Breking form is of course neccessary to develop and to push oneself. However in that video there was a majority of folks doing their SDHP with very rounded upper back and in some cases their mid backs were veryrounded as well. Maybe too many crunches? But more likely not enough practice with good form before going all out with that exercise as it was noticeable right in the beginning when everyone was fresh and with a large majority of the competitors.

Please practice bracing your core. Please practice bending from the hip joint without tilting the pelvis seperately, and please practice keeping your chest high and shoulders down and back.

I've experience back surgery and it has been something that I always have to fight through since I was injured, it is not fun. But it is easy to practice good form so please do it.

as rx'd 19.45 horrible hangover cure!

10.45 as rx'd. horrible hangover cure

thats 19.45 not 10.45

37/F

sub = 100 jumping pull-ups / 100 bench dips
5 series of:
5x 4 jumping pull-ups / 4 bench dips
3 min. pause between series.
31.30 minutes, rather painful, but glad i did it.

Shoulders too fatigued after yesterday's workout to do this WOD safely.

20 ring MUs: 4:07
30 bar MU singles practice, using a light single foot push as assistance.

Can't do a muscle up. Can I sub shaking hands with an angry gorilla - once each arm?

11.54 rx'd

then about 5 minutes later decided to do Isobel with 98lbs 3.16

40/m/176cm/71kg

As rx'd

14:52

split after 30 MUs: 8:58

Todays WOD was shocking news after 13 rounds of pullups and thrusters yesterday, but it went surprisingly well. CrossFit rules. Thanks Coach.

30 muscle-ups just wasn't enough, huh?

Interesting quote- I dont accept the contention that the marketing strategies dont replicate. I think they have been used before- open source material, community building the brand viral marketing,borrowing widely in a principled way.
In fact,,,, (Im going get blasted for this one) This is basically what everyone from the Grateful Dead to Mary Kay to Yahoo have done -with a few twists spefific to the 'product'- CF is just the first fitness group to do it.
What doesnt replicate is a core value of respect for the efficacy of generalism. Thats something you either buy into or discard in favor of specialization.
Most people want to work from the specific to the general. But Crossfit did the reverse, and in doing so captured a niche of personality types- as well as a built in market of people who needed this approach to do their jobs.
As a non jock who worked out, I was trying to find CF years before I did- and went to my first class with a back injury - couldnt wait. A client suggested it when I was explaining how I preferred to workout. A single page into the site and I knew I was home- this approach to practice/inquiry goes well beyond fitness. It was just time for someone to make that link. In music it was Mantle Hood, In education it was Mortimer Adler - there are lots of examples across the spectrum of human endeavor where someone found a way to tie many things together and in doing so achieved a synergy greater than the sum of the parts. Glassman did it with fitness- he's in good company and I guess faces the same types of criticism others like him have and always will.
The old adage might be changed to ' jack of all trades- master of one'

Wow, this is gonna hurt and be great fun at the same time. Today I break my pb and do 10 muscle-ups in one set. That is a promise.

#78 Check out Kelly's time for 30 MUs! She's amazing!

did 150 pullups and 150 dips 21:03

Hell yeah!!!! I'm stoked about this WOD. I love muscle-ups. They are my friend haha. I might do it with a 20lb vest, yeah yeah.

Wow. 50, huh? No rings, so sub'd 1:1 pullups/dips w/ 45lbs hanging from weight belt. After 110 pullups less than 12 hours ago, this was pathetic. I could only struggle to get to 30 reps of each in 8:53. No idea what my previous PR was. I need to find a place w/ rings.

Just a quick note about the SDHP form issue. I competed at the EC Challenge, and the issue was not solely due to improper mechanics. We were performing the lift off uneven blacktop using bumpers. Those bars bounced ridiculously and controlling them was difficult. The only answer was to slow the pace, which many did, but in the heat of competition that's a difficult task to achieve. Hope this sheds a little light. I don't want to see the work reduced to something comical.

No rings

sub 3 pull up (with light band) and 3 bench dip for each muscle up.

time 15 min 07 sec

suprisingly enough... there aren't any entries in logsitall for 50 mu's :-)

if anyone wants to be the first - use 'standard bodyweight' as the activity - then enter 50 for reps and your total time.

-bp

Anthony (M/29/170)

"Grace"
30 C&J with 135 pounds

Time: 2:13 (PR)

This was done first thing in the morning after Fran the previous day ... I definitely have sub 2 in me on a fresh day.

Got my first MU today. For some reason I always started looking at the floor. Looking straight up at the beginning made a huge difference. I went up like a helium balloon.

15:40 as Rx

1K run + gwu + cfwu + bwu

WOD as rx'd:

25.52 min

Did the firts 30 in 9.30min :s

pulled up an old workout from a video in exercises and demos...the one from the ekg testing. unfortunately had to modify it since i had no rope to climb and was outside!:

15 double unders
15 box jumps
15 burpees
8 rounds in 20 minutes

29/f/125

m/5'11"/165
15:35
Still hanging my rings from the cable machine pull up bar at my gym, so not enough room to get full extension at the bottom. Lots of kip.

The biggest hurt was from the tendons in my forearms. ouch. That made the final twenty, and especially the last six reps, very slow.

To those who are criticizing everyone's form in the video.... there were competitors with a wide range of ability levels. Some had great form, others not so much. But I can say that a lot of the sloppiness you saw in the video was from fatigue. That was one brutal workout. 21 reps of SDHP's at 95# is no joke especially when it's for 5 rounds AND you throw in Burpees and Thrusters back to back.

So for all the critics out there- why don't you put your money where your mouth is - try to do that workout in under 20 minutes and see how pristine your "form" is. It's real easy to sit on the sidelines and critique those who have the balls to put themselves out there and compete!!

For everyone who competed in the Challenge-great job!! That video proved that no matter what the ability level, everyone laid it on the line and pushed their bodies to the limit in that Hopper event.

37/m/145

As rx'd
29:53

I was just happy I could make it through
50. I just pulled my first muscle-up a month or so ago.

47/m/175/5'11"
11:15 as rx'd

really stoked about this WOD

m/25/5'4"/143

30 in 17:15
50 in ~ 30 min.

First time doing high volume muscle ups, so paced it to see how it felt and if I could finish even 30. Felt pretty good after 30 so kept going. Started to fail on some around the 46 mark.

As rx'd - 5 months, 17 hours

m/38/221 lbs/5'11"
16:55 didnt have rings so i had to do 150 pullups and 150 dips. that was brutal after the pullups and thrusters yesterday

16:35 Rx

Should have...Could have...Would have gone faster, did not know how to pace myself considering this is the first time I have done this many MU's. The second 25 was faster than the first 25...go figure.

Will do better next time.

24/m/195
25 muscle ups then 100 pull ups + 100 dips
39:59...arms shoulders and chest fried.

25 muscle ups is the most I have ever done at once, so I'm happy with my performance.

Last year at this time I could barely string together 4 pull ups and I weighed in at 225...what a difference a year makes...THANKS CROSSFIT!

m/53/180
jumping muscle ups with rings at ears
11:10

Hey check out #57 in the photo. Nice POSE!

To JoeCam comment #108.....

That time is for just the MU's right? Cause if you are including the 8 mile run.......your'e running a sub 2 min mile.....just checking.

37:40 as Rx"d

Ahhhh! I'm so pissed that I'm stuck at work all day today and can't do this until tomorrow. Maybe I should just quit my job...

19:42, had 30 at 10:51. started with singles till 8, then doubles till failure at 41. then a doubl then the rest single. I wanted to beat 20:00 so good for me!!

Petey

FIRST REAL MUSCLE-UP TODAY!!

Ok, I'm excited about that. I didn't actually do the workout, just started with jumping muscle ups then when I was showing a friend the idea behind it and wasn't really thinking about getting it done, just doing it right it happened. Awesome.

NFW on MUs -- not until 50 lbs fall off

3 x CFWU with 3X30 SUs and 3x10 kneeling pushups
did 30 jumping ring dips, 36 jumping pullups

erged 10 minutes - 2416 meters

Feel like SHPOS (sub human piece of $%^#) after yesterday

M/50/6'3"/262

44/76"/190

light stretching for warmup

150 pullups/50 ring dips

partitioned as 6 pullups/2 ring dips, 25 rds - approx 42-43 sec between rounds, no broken sets

30:30

Shoulder rehab and lower body opportunity day 21
Not as Rx'd 20(?) minutes. (I didn't check my watch until I finished stretching.)
Wasn't sure I could do pushups let alone dips and pullups so I did a bench and row equivalent on a machine. I'm not even sure how much weight it was, but it was light and I did 150 reps of each. I sure hope I'm doing the right thing by taking round two with CrossFit so much more slowly.

Guys, I have a question regarding the workout

Are we supposed to drop off the bar/rings after EACH muscle-up? Or can we do consecutive ones till we fatigue?

holy cow...

M/18/158

30:01 150 dips 150 pullups

34/M/168
As Rx'd"
About 20min.

Did the first 10 in a row (guessing about a min), forgot to start watch. The next 40 took 18:20.

I just tried the workout in the video (row, sdhp, burpees and thrusters). Holy mackerel it was hard. There's a 20 minute limit and it took me over 23. Congratulations to the badasses who finished in time.

The staff at the Maine Cert were great. They offered a endless amount of knowledge. Thanks guys.

just got home from my first sprint triathlon...
1/4 mile swim
12.1 mile bike
3.1 mile run

1:18

I realized halfway through the bike that a sprint tri is the same as 'murph' plus 3 miles...now, just like Crossfit, I'm hooked on triathlons...

cant do muscle ups yet. tried them for the first time down at crossfit pittsburgh. did this instead:

400m run
10 jumping muscle ups
20 power cleans, 95#
30 walking lunges
800m run
30 walking lunges
20 power cleans, 95#
10 jumping muscle ups
400m run
Time: 13:41

man, what a crappy muscle-ups day. i noticed that my pullups in the warmup felt weak, but i don't know why. it made a huge difference, and my time to 30 muscle-ups was 3 minutes slower than usual. worse yet, my very last muscle-up took 7 attempts, 2 full minutes, and ripped my hand open. blech!

20:35 total

22/M/166
-------------
Can't do muscle ups
Non-RX
200 Pull-Ups and 200 Dips (assisted @ 40#)

Time - 36:51mins

Sorry, make that 21:35

#83 James

I dont get your point? I think Coach's point is that Crossfit got so popular because it works. It become more popular thru word of mouth and it became a community of people truly interested in taking fitness to another level, not exactly thru marketing. Trying to explain what crossfit is to those that believe 45 mins of walking on a threadmill will make you lose all the fat -is along the lines of what is being challenged here.

Coach also has to deal with imposters trying to benefit from the concept he has created and protects it for the sake of us that have affiliated.
good for you for working out despite your back injury. You didnt let that stop you...I can relate to that thru a different injury. Good luck in your training, may it always take you a higher level of fitness. :o)

37M/5'10"/162#

Jumping MU w/good negatives: 25:10.

15:37 Failed to getup one the first one and the 45th one. All others as RX'd

Modified from www.navyseals.com CrossFit WOD.

50 - 35 - 20

Kettlebell Swings (1 Pood)
Box Jump (20" box)
Crunches
45 lb. shoulder press
Run 400 meters

26:08

bw 165

subbed 150/150

22:03

+ 24 lb weight vest

Warm up
2 min Versaclimber
Shoulder range of motion stuff
10 pull ups
10 archer push ups on rings

50-18:19
40-14:55
30-9:23
Tore off more skin in this workout than all previous skin tears combine. Tried to do one every eight seconds. That was too fast so changed it to ten. What I think would help is to control the time between finishing a rep and starting a rep instead of trying to start one every ten seconds because when I was grinding through the transition I was too fatigued to start the next one on time and that eventually became a bit demoralizing.
That is over three minutes off my last 30 MU.

Worked OHS for a bit
5-10 20-10-40 50-10 60-10x2
10 at 60 was extremely difficult. Short term goal is 15 at 60.

150 pull ups
150 dips

32:00.

need to rings to try and do my first muscle-up

150 pull ups
150 dips

32:00.

need rings to try my first muscle-up

50 Muscle ups for time:

23:57

Looks like somebody's been chewing on my hands. Ripped my hand on yesterdays WOD and I must have use half a roll of tape on today's. That false grip just tears up the heel of my hands.
30 muscle ups for time on 080512 took me 38:19

Wifey workout: 5 rounds for time of
10 decline situps
15 KB swings @20 lbs
10 reverse decline situps (can't hang from bar for k2e)
30 jump ropes
time 17:03

Great vid & cool quote from coach.
I did on the minute pull ups instead of the MUs today.
19 rds + 14, new PR. 18 rds + 13 previously.

as Rx'd 17:30.
Blew my PR for 30 away at 9:40. My wrists ripped around there but doing singles I was able to finish. That was cool

15:41 Rx

The worst part is washing my hands.

Stupid rips.

I need rings, 150 pullups destroyed my hands. 19:08 using the 3:1 conversion. Would have done 4:1 but my hands would not of held up.

Wow. This WOD made me bleed my own blood. I think I left my arms at the gym. My hands are torn apart and tender. I agree with you T-Rex, washing the hands hurt, especially with hot water.

The gym didn't have rings so I subbed 3 pull-ups & 3 dips for 1 muscle up.

150 pull-ups & 150 dips with 20lb vest --> 21:36

Video WOD from yesterday partnered with Brandon

3 rounds
40 OHS 125#
50 Pull-up
60 Box Jump 20"
70 Double-under
400m run

23:45

(Did this 2 months ago with 95# OHS, prior to taking POSE cert in 26:00)

m/26/1958# as rx'd

50 muscle ups for time: 29.51

100 pullups 100 dips
30 min

37/m/5'11/165

sn: 1x 65#f-70-75-80-85-90-95-100-105-110f
cj: 1x 115#-120-125-130-135-140fj-145-150pr (thanks coach B)

50 jumping muscle-ups
9:46

#98 John from Boston:

Well said. I couldn't agree more.

Life isn't pretty, and sometimes neither are our workouts. That workout was done in Albany and in Florida on the same day, and 1 person finished in under 20 minutes. ONE. Combining competitions, I think there were close to 150 competitors, maybe more.

Chip Moore
Cynergy Crossfit, Hanson MA

Scaled down to 50 pullups and 50 dips, so I added 50 dumbbell swings with a 10kg dumbbell just to keep it interesting.
Feeling a little twinge in my back, but it's a light one, so I wont worry.
Have a great weekend all, and enjoy the first day of summer!
Ian

100 pull ups, 100 dips. 84:34

M/45/152

38 minutes- left some skin behind.

Rings are on the way ... until then it's 150 and 150.

M/51/6'/195

Arms and back just shot from yesterday; 100+ pull ups wasn't going to happen. Did this:

5 rounds for time:
400 meters -treadmill 7mph 1% inc (2:08 per 400)
15 dips
15 DB swings - 35# db

time: 25:23 all with 10# old blue body armor vest

Replying to John from Boston-

CHECK OUT THE ATHLETES IN THE VIDEO

At 1:31 (He's young. That's inexperience not Fatigue)

AT 1:51

2:43

ON THE LEFT AT 5:47 (ouch)

NOW LOOK AT

2:34 (he's got pretty good form and I'm sure he's just as fatigued as everyone else)

2:45 (Pretty Good)

3:04 (Excellent)

3:35 (very nice)

4:09 (almost perfect)

You get the point!

I wasn't critisizing anyone regarding their form. Just the opposite. If you read the post it should be apparrent that my concern was for the health and well being of the athletes involved. Not to throw shots.

You can put it all on the line as you say and still keep your form at 80%. In fact there were athletes in that video that maintained a faitigued but correct form and as far as putting my money where my mouth is...I have and I will continue to. I will never round my back to the degree I saw some doing. I don't care how tired I was. I would be forced to either recover or lighten the weight I was using.

Please let me reitterate I have been training for over 9 years and have unfortunately had the experience of back surgery. Pain on a daily basis is NOT FUN!

If an athlete has an undertsanding of the form, it should not slow them down to apply it. In fact by definition they would be more efficiently utilizing their Strength,Power, Stamina, etc. and would actually speed up!

EX: If I run like a Mad Man for a mile and a half with my arms flailing kicking my legs out in every direction. I will be wasting a Whole Lot of energy. Now I can "Push Myself" all I want and I might just finish but, Was it worth it just to say what a hard ass I was for not quitting?

On the other hand I can practice a little form running, maybe a little POSE perhaps and I'll not only finish faster, but with a whole lot more gas in the tank.

Please don't be defensive. I noticed something I KNOW can be corrected and which will be of great benefit to the athletes who correct it, both in their immediate performance and in their overall longevity.

I was off on my pacing, I tried 4 per minute and did well until 36 and then I hit the wall. If I had just done 2 a minute I would have done much better. Oh well, I'm wrecked, good WOD. CFE in a couple hours...

33:42 as rx'd

WU .5 mi walk on treadmill
WOD
12:21

Subbed: 5 p/u + 5 dips X 12 rds...11:14

32:02
could only do the first one unassisted. did the rest jumping.

I did 8 MUs (most I did in a day by 3), then 22 negative MUs, moving as slow as I could through the transition. I finished with 60 pullups/dips. My time was about 40 minutes.

I started Crossfit one month ago with Helen, so decided to check my progress and do it again (this is before I saw today's WOD!). Here is my before and after:
May 16, 2008 - 3 rounds - 19:21
400m Run
17, 40# Dumbbell Swings
12, gravitron assited pullups

June 20, 2008 - 3 rounds - 17:49
400m Run
21, 40# Dumbbell Swings
12, kipping Pullups

Improved by 1 1/2 minutes in a month, doing CF three days per week. These are by far the best results from any weight/fitness program I've tried. I'm Hooked on Crossfit! Thank you all!

M/19/6'4"/~175lb

Right knee is hurting from thrusters yesterday... hopefully it doesn't keep up or i wont be able to do any squats.. must keep icing!

WOD:
100 Jumping Pull-ups
100 Negative Dips

~~~18:20ish~~~

Upper body workouts i hate the most (I hate most workouts lol) .. but I figure that the workouts i dread the most are the ones i need to improve on the most... I can't wait for the day that i can do 150 Reg pullups and 150 Reg Dips..

did 100 pullup and 100 dips in about 14 minutes

33:48

M/35/168

as rx'd.

first 30 in 5:53

total time: 11:59

Replying to #98 John from Boston
...and reinforcing #153 JTP,

I was at the Southeast Challenge and saw people doing the same hopper workout (all 5 rounds, not just 20 minutes), and there was nowhere as much bad form out of the whole thing as I saw in today's video synopsis. I'm not trying to slam the northeast and make the southeast look good. The southeast athletes (of all skill levels) did the same workout, were just as tired, and overall maintained better form. There were a few who didn't. In fact one in particular I believe sustained a debilitating nerve injury and was unable to finish the workout.

There is a difference between slight form degradation due to fatigue and gross lifting problems due to lack of instruction, or possibly extreme fatigue. When the form degrades past the point where the exercise can be performed safely, the athlete needs to stop. A few seconds of 99% intensity (as opposed to 95%) is not worth a the possibility of a serious injury that stops one's training for weeks or more.

JTP,

I think you're right and I think everyone here and everyone at the event already knew what you were saying. Even those who demonstrated lousy form. They aren't misinformed or ignorant; they refuse to pay attention and/or execute on that knowledge.

Much of the technique I saw in the video reminds me of someone crossing the street without looking both ways first. I don't understand it.

Additionally, there is no tension between good to great technique and record output. Sound mechanics are the singular approach to expressing world class, or for the individual, optimal, performance. Efficicent and effective movement IS sound technique and ALWAYS improves work capacity - the holy grail of human performance and fitness.

Your inputs are appreciated. I happen to agree with you.

no can do muscle ups...
150 jumping pullups
150 dips
Time: 17:30

Diane - female 55yrs old

Warmup (OHS, Situps, Supermans)x3

150 pullups (46# assist)
150 dips (46# assist)

23:53.

CFEndurance: 4x300m with full recoveries (1:15, 1:12, 1:09, 1:07)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/148

WOD as rx'd

8:44

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Scott m/48
Did 3 pull-ups(210#) and 3 dips(on a dip station) 50 times
Time: 20:55

Janet f/49
Did 3 pull-ups(120#) and 3 negative dips(on dip station) 50 times
Time: 21:45

Like to thank the Todnems for hosting yesterday work-out.

23/M/6'1"/205

I was so pumped when I saw today's WOD because I made my PVC rings a couple weeks ago. Unfortunately, after the Fran-like WOD yesterday, I was only able to muster 1 muscle up :( Did 50 ring dips and 25 ring pullups in 9:02, then a clap of thunder echoed over the park. Doing a WOD with rings hanging from a giant conductor (swingset) + thunder/lighting = BAD IDEA.

38/m/190

150 pullups/150 dips

13:53

#103 - One of the FUNNIEST posts I've seen in a long, long time....

Subbed WOD from one of our trainers:
As many rounds in 20 minutes:
10 box jumps
10 pushups
10 situps
Run 400 m
Only able to get out 10 rounds - I REALLY wanted 15 rounds - maybe next time...

For the posts who have ripped hands - I've been doing a lot of pullup work of late and had ripped hands as well. Tucker taught me how to tape my hands, and it has helped tremendously. You can still grip the bar (and I would assume rings as well), and it protects the rips on your hands from getting worse. If you have a rip, cut a piece of tape, then wrap it around your finger, making a "ribbon" (kind of like you see the yellow ribbon magnets on the back of everyone's car). Do this a couple of times, and it creates padding for where your hand it ripped. Then you tape across the palm of your hand, over your knuckles, then over your palm again. Don't make it too tight, so that you still have flexibility, and your hands won't rip.

1 Muscle-Up
49 Jumping Muscle-ups
Many failed attempts at more real muscle-ups and 8 mosquito bites

27-ish minutes

Bar muscle ups, since my rings are not accessible.

9:36

M/21/175

50 muscle ups
19:32

1 bar pullup + 1 jumping MU x 50

15:54

BW 170

as rx'd arms full ext and hands turned out at the bottom of the reps

9:38

Ran a 400 in 57.62 beforehand

Got to do this one w/ Speal and Shahan...good job guys!!

m/170/24

As Rx'd

20:24

Bloody wrists...Could anybody point me in the right direction of how to the tape wrists properly to retain skin when doing excessive muscle ups.

Cheers

Bwt: 134

As Rx'd

6:42

Had a good time working out in the park with you guys, thanks!

22.m.134.65"

as rx'd
27:00

had to stop at 41 to rip off all the skin that got torn off from my wrists

#147 Clippa,

If only 1 out of 150 finished under 20mins, then maybe that WOD was too much for the athletes competing. Crossfit can work for everyone if load and intensity is scaled. I think those loads and reps were probably a little on the extreme side of most of those athletes. You can blame it on fatigue, lack of experience, or uneven asphalt…but bad form is bad form. And too much bad form will eventually lead to injuries. It is our job as fitness professional to step in and make sure that athletes aren’t putting themselves at risk. I also understand that during competition athletes are going to push themselves, but in other athletic competitions there are rules in place to prevent the athletes from injuring themselves. At the Cert I attended, our reps weren’t counted if we didn’t perform them correctly.

John from Boston,

These are supposed to be fitness competition, not “who has bigger balls competition.” They already have a competition for that; it’s called the running of the bulls. I encourage athletes to push their limits I just believe as Crossfit Coaches we need to maintain a level of safety. The intensity level of that WOD should only be used for elite Crossfitters. Let’s not let these great competitions get out of hand.

28/m188

25 in 13:15 before left wrist ripped open.

34 in 23:30 before right wrist ripped open.

finished off with 64 ring PUs and 64 ring dips.

pullups and dips *50
16 mins

18/M/150

As rx'ed about 11 or so minutes

total time was however had to stop for a bit to find the chalk lol even tho i still have a big peace of skin missing wooo

49/167 CF since dec 06
ran 4 miles

wup--2x15 push and sit
jump rope

150-5-10/10-5/5-10=22:40
killer

m/28/165/5'11

rx 14:21

48/M/160 150 pullups + 50 ring dips 19:15

30/M/180

12:30 as rx'd.

#182 Devin
nice job! Keep up the good work.....enjoy your rest day. See ya on Monday nite for the next workout.

26/m/180/6'1

14:28, could have been about 30 seconds faster but lost about 3 square inches of skin during the last 10...

-Nate

Hi I'm a french firefighter and I begin crossfit method since 3 weeks. Waoo it's amazing !! I like very much this philosophy of sport and I hope to continue on this way

28/m/170/5'9"

First time trying ring muscle-ups as workout.
Did 25 1-2 at a time. I'm real good at bar muscle ups so i decided to finish with 75 pull-ups and 75 dips. Took around 25 min. Fukin bakin balls here in the San Fernando Valley aprx. 110 degrees

M/25/234/72"

cfwu x 3 with no pull ups or dips

subbed in 145 pull ups and 145 dips for 50 muscle ups, I sucked bad today. Don't want to put too much on my equipment but I need to get a pull up bar that lets me kip since the one I have right now I hit my feet on the ground if I try to kip. All told it took 29:10. Someone shoot me now please.

Subbed ring dips and pull up bar at home

Did about half

20 ring dips
15 pull ups
x 5

equals

100 ring dips
75 pull ups

17:55

rx'd 9:22

30 jumping MUs + 30 pull ups

19:17

After looking through everyone else's scores, I find that I don't think I worked hard enough for what I did.

3 mile run
22:35
then
25 Dips
50 Sit-Ups

150 pullups
150 dips:
48:14

No rings, Subbed 150 Pull-ups, 150 dips

29:42

10 Dynamax Ball C&J's
10 PU's
10 Back Ext
10 Sit-ups
ROM's

WOD
:27::35 (200 PU's & 200 Dips)

Holly crap! Went from zero to hero pretty quick! Started out doing sets of 10, but by the end was doing sigles. Dips were 10's all the way through.

Get some, Go again!

bwt:154

as rx'd: first 30...3:55
last 20... 4:02

I could definitely feel the fatigue setting in. Also, have started getting burns on my arms from the rings the last couple of times I have used them. Any suggestions on how to avoid this?

45/M/6'/180 HOME

50 MUSCLE-UPS FOR TIME AS RX'D.

TIME: 21:41

FIRST 30 IN ABOUT 9 MINUTES.

FULL ROM MUSCLE-UPS...WE SHOT VIDEO OF THIS ONE.
I'LL TRY TO GET IT OUT SOON. IT'S A FUN ONE!

CHALK UP.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

no rings at cabin
did 21,15,9
OHS-95lbs
HSPU
5:49
+
10 sets of;
A1. Dips x 10; 30 sec
A2. DL - 2 reps @ 227lbs; 30 sec
+
3 x 800 m pre wod

Help, please.

Can I Sub Bar MU for Ring MU?

All replies appreciated!

M.31.5'7.173
As rx'd
17:53
My hands are toe up like never before. I will definately tape from now on.

Used Bar Muscle-ups at the gym, had to take a couple mins to bandage my hands bloody hands..but I kepted the time running.

12:56

180/M/25

Thanks lisa!, i ment to say total time was 12:20 but i took some time off because we had to find the chalk lol

OPT & Speal - u guys are amazing, keep rockin it

CFWU x2 (-dips and pull ups). Stretching and 5 mins abs. always do
GHD's in the warm up for sit ups.

150 pull ups all kipping
150 dips no assistances.

26:50 was my total time.

Set new PR on second set of PU's 15 in a row. Did each set none less
than 9 in a row. Alternating between PU bar and dip bar.

First set of 10 was the hardest. SO SORE TODAY. Not sure if it's from
CFT or the thrusters and 100 pull-ups yesterday.

Waisted a great deal of time after my hands started bleeding trying to
find first aid tape and wrap my hands. That was around 87 pull-ups
into it. I know my time will be better next time just due to that! lol

So needing that rest day tomorrow! AAAHHH hands are toast!
Enjoy and have a great day off,
Lysa

Did yesterdays WOD today as prescribed. 10 lousy rounds. WORK IN PROGRESS!!! Thats my excuse. Anyway, that was 100 pull-ups today and looking like another 150 manana. Sometimes I really hate this shit. 3-2-1 go.

M/33/204 Chicago

I don't have any rings so I substituted regular dips and pullups.

10 rounds of 10 pull ups and 15 dips for a total of 100 pull ups and 150 dips, in 20:11.

150 pullups
150 dips
(split to 15 sets of 10/10)

22min. 52 sec.

Subbed 150 pull-ups/dips, not timed.

Hands all torn, but feeling good. Think it's about time to break down and buy a set of rings for the house.

As Rx'd no rings
mwest m/51/6'/190 nwest f/45/5'3/135
run 5k 25:15 run 2.5 25:00
150 dips 100 dips
uprow 45#X100 20min ad circuit
20min ab circuit.
Today was a good day!!
3-2-1 Go

M/27/5'10/226lbs

didnt want to do 4:1 or 3:1 ratio...so i decided to do 2:1 ratio. but strict reps.....at least to start. all dips were strict. pullups went like this. 1st 15 sets all strict. used small kip only on top half of movement for 2nd rep. small kip for top half of both reps after 40 sets.

44:25

awesome workout in my opinion. not so heavy metcon,not too heavy strength wise. a good combination of both. heart rate stayed up the whole time, but wasnt panting. strenght stayed pretty consistent. again, i really liked it.

Vance

30/m/195

13:47 jumping muscle-ups.

hitting a drought lately on real muscle-ups.. pretty frustrating. did 50 jumping mu's instead to work on transition.

op's-- great work yesterday. legs are dead. bring janet next week!

200 pull-ups and 200 dips in 41:30
Some of the sdhp form in the video is horrible and the individuals exhibiting that form should not be doing that exercise for time.

First muscle up today!!! Did five of them in about the time somebody out there did the whole 50... But who cares?! Now I know I can do them and I can only improve. That's what count.
Very good

CrossFit on the cover of The Navy Times.. Nice. Finally the Nav is smartning up & realizing what alot of us knew & been preaching to them for the past 4 years. Arrgghh!

Speal- That's just sick dude.

Didn't time this one- completion was the goal. But stayed somewhere below 20min. Subed 3-for-1 Pull-ups and Dips for a grand total of one-hundred and f*n' fifty!!!

After yesterday's workout and the resultant inability to raise my arms above my shoulders I thought that I would be getting to rest day early . . . and it's 3 . . . 2. . . 1. . . GO!

3 pullups/3 dips x 50 = 150/150

24:45

Still no REAL ones...but some good practice today.

First 15 were "assisted" (feet on box/ground) under weight rack.
Then moved to doing 1 ring PU and 1 ring dip for each MU.

Finished in 20:13.

Need to figure something out about muscle ups. Don't know what it is.

ROWED 45:00 !

Next time 1 hour baby

That quote is right on. Anyone who hasn't done crossfit before has absolutely no idea how much fun it is. They also have no idea how challenging and rewarding it can be. Seriously changed my life.

Can't wait to get to a cert. Need another one in CO.

Holler at coach if you are from 5280 or Gymriki so we can get one. I speak for two people waiting to get in on that.

speal great time!!

paul bwt 255

50 muscle-ups for time:

monday i'm thinking 30-45 min don't really know!

I got my first MU yesterday and have been doing them in between groups!

AND went on a fun little bike ride this morning. It was my first time on a bike in a long long time so I was a little shaky at first but got the hang of it again. Uphill is hard and downhill is scary. The heat just sucks. But overall I'm enjoying this outdoorsy stuff. Who knew!?!?

m/24/6'1/215

subbed 200 pullups/dips

38:27

m/37/195/70"

Don't have MU yet. Hung the rings in a tree (that was an adventure in functional fitness). Attempted MU about 10 times. I have the pull-ups and ring dips (at least 15 of each). Just need to keep working it. Getting thumbs to armpits no problem, but at that point, my feet and legs are way forward and I'm not getting the hollow position to rotate the elbows and get the chin forward. Worked the transition 20x with feet on ground after doing...

50 ring dips (15-13-10-7-5)
50 ring push-ups

not timed today. Going to investigate local adult gymnastics classes.

36/m/205

150pu/150dips - 26:58

I think this was harder than it needed to be, considering I did 12 sets of 10 pu's yesterday night.

I'm doin' Allisons workout she posted (#23). It sounds a little more do-able than 50 MU's. Thanks Allison!!

p.s. how was the MUD RUN?

44/m/159#

150 pullups, 150 dips = 22:41

funny how you can convince yourself that the 120 mark isn't so bad when the new target is 150.

Allyson, what was the distance on your :45 row?

went to the range instead, and subbed 10 sets of:
5 KB swings
5 squat into one arm press (each side)
5 more swings....

followed by a string of fire, two hand, double taps, strong hand, weak hand, and so on...all at 10 yards

45 lb KB

Assisted MU with legs behind on tall stool. Full range of motion. I felt they were more challenging and truer to the activity than the jumping MUs I did last time.

33:48

37m/5'10"/186

Half volume

25 muscle-ups in 9:30

Cheers, kempie

#200 says:

"Also, have started getting burns on my arms from the rings the last couple of times I have used them. Any suggestions on how to avoid this?"

YA STOP BURNING THROUGH THOSE MUSCLE UPS SO FAST!

Holy cow that was an impressive time.

Check out ringtraining.com, I think Tyler Haas says something about not keeping the rings so close to your body that your riding the straps up out of your dip position.

m/30/5'7"/160

No work-out today, but I did 7 hours of dancing and marching. I think that'll do.

Allyson, what was the distance on your :45 row?

Ok, I'm home from work now, and having read the comments, I watched the video again.

You guys, particularly JTP, are 100% correct. That video did not exactly highlight proper mechanics in a lot of instances. However, the first comment regarding the video about the "Horrific Form Exposition"... a little unnecessary, and definitely enough to get my "Go 'F' Yourself" going. There were so many people there who were competing for the first time in something like this (myself included), that I felt like that comment right off the bat trivialized the effort and balls that people brought that day. I would hate for someone to be all excited to log on and see themselves in on video on the coveted main site, only to get ripped apart. I would guess that John from Boston was feeling the same way, although I can't speak for him.

Each athlete had a judge/scorer, so I'm guessing (hoping) that a few of those really bad reps didn't count. I know that when I judged a kid, I pulled two of his shittier reps from him, so I'm assuming that other judges did the same.

The hopper in Albany was run in heats, with the lower ranked athletes competing in the first heats and the top guys/gals in the final heat. Toward the end of the video, you start to see that final heat, which pretty much proves Coach's point -- their form and intensity are on par with one another, and they get results because of it.

Hopefully, the video will show those who competed what they need to work on, which is the most important thing. Now they can show their coaches from their respective affilitates what they need to fix for next year.

Best,
Chip Moore

PS I'm the guy in the red Adidas shorts getting screamed at by Lisbeth in the video. I only wished the camera had caught the F-bombs that occurred a few moments after that.

PPS Too much typing. Off to try 50 muscle-ups.

m/24/205
I did 15 X 10 pullups and 10 dips.
Took 23:10

M-Squad out.

21/m/160/5'10

as rx'd

8:48

Lee #128- youre right on- except that alot of this success is due to great marketing as well as efficacy - and those strategies could be replicated if anyone cared to- and someone will. You downplay the importance of marketing - but remember the biggest criticism of crossfit by people who are presumably jealous of its success is that none of this is particularly new- a few elements- but its basically sourcing the extant knowledge with a few twists and the rest is in presentation.
Im just saying that marketing has a bigger role in this than youll allow. Ever heard of Ross training? Well- he isnt great at marketing-maybe thats why.
The acid test will be when a major competitor comes to the table with a new twist on the presentation- they can easily adopt the principles without acknowledging much.
Basically, aside from the name- none of this technique is propritary- and eventually youll see more, rather than less of the people like the guy in SA - who only said that he used techniques based on Crossfit- he was riding on name recognition- but someone at some point will come out with something very similar under a different name and with a new angle-then the competition with Crossfit will begin. And that isnt necesarily a bad thing- for Crossfit or the consumer- its just the way of the market. The way I see it; Crossfit hasnt reached its tipping point- but it will and trademarked names or not- there will be meaningful competition within five years.
Globo gyms capture market share by being amentiy rich- their appeal is with day care and spa services and laundry valets- the smaller globo models will figure out that to compete they will either have to ramp up facilities or jump on the old skool bandwagon. Thats when youll see new names come out and see this model imitated more widely. They may be starting a grassroots fitness revolution- but market share is the principle behind thousands of affiliates under one name- thats the best way to keep your version of a great idea on top-its working for you isnt it?
Remember how AOL won the case against the phone companies- the ubiquity of the dial tone.
The best thing for Crossfit is to have the word turned into a verb- and surprise surprise- at my certs I dont hear the word exercise - I heard the word- "crossfitting"
Smart move.
Notice the reaction to the guy in SA- all he said was that he imitated Crossfit- he stated that he wasnt affiliated.
one day Crossfit will be so big and the competition will be sophisticated enough to the point that that very assertion would be more helpful rather than a threat.
All businesses mature- Crossfit is not only borrowing from many fitness traditions- they are utilising marketing principles well known in the entertainment industry for years now- and youll note that they offer media seminars and affiliate seminars as well now- so Im sure they are aware that growth phases only last for so long. . For my money- it works and like you and most others- thats all I need to know- I dont have a dog in this fight.

M/36/140

Group WOD @ Crossfit Snohomish today, 2 teams of 4, basically a race to see who could finish 1st, each team member had to complete each of the following events, tire flip across the yard and back, 1/2 mile
run, 30 burpees, 30 clean & jerks(95 lbs guys, 65 lbs girls). Great workout, humid day. Great BBQ chicken after! Thanx Jeff & Charity for hosting!

WOD - 50 muscle-ups scaled to 100 pull-ups, 100 dips

Did the 1st 20 pull-ups at 140 on the gravitron and 1st 20 dips at 70. Middle 60 PUs at 150, middle 60 dips at 80. Final 20 PUs at 160, final 20 dips at 90.

F'ing hard. 1st 50 finished in 11:26, 2nd 50 finished in 13:12, for a total time of 24:38.

#24o James- crossfit has become a verb, pronoun (and an explitive at times) in my vocabulary- it replaced so many words I used to use. Like: gym, workout, PT, and "I really smoked myself today".

But to pay CF its due credit is to recognize that it really doesn't replace "exercise" or going to the gym- it develops so much more of the body than those. Nobody has to become an athlete through Crossfitting. But if done right it will actually change one's life- making them more fit as only the base change/benefit. You can become a better biker, triathlete, soldier, cop, firefighter, fighter, guy who falls down steps, guy who throws is 4y.o. daughter across the pool (again, and again, and . . . .), the hottest chick running steps at the stadium or doing pullups at a park, etc., etc. . . .

The imitators are coming out of the woodwork but they often miss one or more of the keys to CF: community, the daring to post what seems like a boring workout, daring to get away from the old standbys and challenge the 3 sets of 10 Benchpress and leg lifts crowd, genuine intensity, mental toughness, versatility, etc.

Although I'd like to give this WOD a try I need to focus more on pull-ups so I did the 'Running Clock Pull-Up' WOD instead.

20 full + 17 pull-ups, 14 reps less than my PB but better than last time and still a good result for me. Power on kips felt great in the early rounds, I even threw in some butterfly kippers for giggles, but in the long run my arms, lats and grip died on me. I did 17 rounds without dropping off the bar and after than I was reduced to 3's, 2's and singles quite quickly. Hands held out okay so my dilligence there is paying off...

Post-bench press 1RM up to 235 with 10 GHD sit-ups and 10 GH raises between sets. Did one muscle-up and my shoulder said "that's enough!"

M/18/5'11"/160

Just got my first MU two days ago, so only got 3 today before having to switch to pull-ups and dips
Pull-ups are still my weak point, had to rest every couple and callouses just couldn't hang on anymore after 120

120 pull-ups, 150 dips

50:42

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

WOD
150 pullups
150 dips
110# assist on both

26:17

#240 james-

This quote basically says that for those who do not understand Crossfit- its goals, and functionality when seen with real life circumstance- See the organization, its founder more specifically, coach, as nothing more then a new marketing gimic, and in this era, and market that woudnt be a dumb first impression, however put that one person through any of the workouts done in crossfit there minds would be blown. that said-

The popularity that Crossfit has received is directly related to its functionality and difference from all else, the fact that it works and people whos lives revolve around how fit they are use Crossfit (i.e cops, marital artists, fire fighters etc..) posses basic question and interested and thus spreading the work and growing organization. Personally i would love to see more of Crossfit in the market to get the word out. However your right any marketing technique can be re used and i look forward to the day where another organization challenges us to compete and i think coach does 2

46 - 6' - 210#

As RX'd:

18:28

I now know what you folks were talking about when saying "Washing my hands are the worst part". I now have 2" x 1" blisters/torn skin near heals of both hand's palms. Worst blisters/tears so far with crossfit!

I am kinda proud of em! Weird eh?

26/f/5'2/129# (kei... i think this heat wave we got in SoCal is responsible)

breakfast: run 45 minutes = 6.1 miles
wow. felt surprisingly good considering how little sleep i got last nite.

work work (ouch it hurts to massage with a ripped pinky)

then to home for today's muscle-up madness

WOD:
50 muscle-ups for time

time = 13:44

felt sure i lost count somewhere, so did 3 extra. at least i managed to keep the skin on my wrists from rippin.

m/45/5-8/150

116 degrees at the schoolyard in AZ (no shade).

3 x cfwu

175 ring pullups - BRUTAL - must get rings!
175 "V" bar dips

7 rounds x 25
broke ring pullups into sets of 5 at end.

Thanks Coach!

41yo/M/5'10"/174lbs

Warm Up: Greg A's warm Up - Pull Ups & Dips 10 reps per exercise.

WOD: 50 Muscle Ups: 29:54

Muscle Ups: Bar Muscle Ups. Did one muscle up every thirty seconds. 44 muscle ups into it I felt a warm gushy feeling in my palm. Without warning my palm just tore open. So I left the clock running while I found and applied tape. I knocked out the las six in a minute and a half. I really think that I could have done 100 bar muscle ups today if my hand did not rip open. That's ok, I'll save the 100 Bar muscle ups for my 42nd birthday next month.

Have Fun, Train Hard,

Billy

did 200 pullups on 9 inch circumference bar and 50 ring dips, 15:15.
games are soon...

43/6'1"/185

did yesterday's pull up thruster wod: 16 rnds.

thrusters felt like recovery. pull ups hard. every set after 5th rounds was 5-3-2.

M/45/6'/175/7500'

Very fast trail run with big hills this morning (9 miles) a bit tired. Only 1/2 the WOD today

75 pullups, 75 RING dips
15 minutes

50 muscle ups: 18:48

This was humbling bordering on humiliating. Last time we did 30 M-U, I did them mostly from a bent arm in 13:30.

I figured it was time to try this from full gymnast-type lockout, hanging down and turning out the palms (away from ears).

This was so much harder I could not believe it. The first 20 or so took maybe a 1/2 hour, then the next 7 another 20 minutes. Then I spent almost another 1/2 hour trying to get ONE more. Nope. Gave up with 27 @ 85:00.

I subbed jumping pullups and bench dips with my feet in a chair 3:1

Time - 25:00:16

I ran a 5K this morning and cut four minutes off the time of my last 5K a month a go. I also went for a short bike ride this afternoon trying out my new clipless pedals. Crossfit works.
- Chad

M/43/6'1"/180

150 pullups
150 dips

28:53

24/m/195

200 jumping pullups
200 dips

24:30

would've done kipping pullups instead of jumping, but I was short on time (gym was closing in 30 minutes).

This one hurt,50 MU's as Rx'd,17:30;However, all singles, I can do about 2 or 3 in a row but I get fatigued fast, so no chance of doing 50 AND trying for consecutive MU's. Those of you who can do multiples (and/or finished this one) how did you attack it? Just curious, also what is your max MU's in a row?

m/33/5'11/172

modified cfwu - pullups and added kb swings.

No muscle ups yet so had to sub using 50 ring pullups nad 50 ring dips. I know it's not the official sub but I had time constraints and it still worked the same stimulus. I need to get that muscle up down ...aaaarggh.

Then did a few more kb cleans with 24kg kettlebell.

m/40/72/175
mile to gym, did 50xdips, 50xpullups, mile back

smoked from yesterday - and long week - no sleep
no more excuses either. Embarrased that I wasn't able ot push more.

M/47/5'9"/170

150 strict pullups / 150 dips Did 3 and 3 the whole way.

30:50

50 Bar Muscleups: 23:29

Did one every 30sec for the first 40 and then just ignored the timer and did the last ten as quickly as I could.

I've never done this many MUs... not even close. Every time the "30MUs" came up before I subbed pullups and dips. But this felt fantastic. Lots of WTFs from others in the gym.

29 yom, 180 lbs

23:45

did 200 pullups and 100 ring dips

I'm new. I'm tiny. And apparently really weak. Haven't worked out in three months, hence, struggled through the workout.

f/21/5'6/106
50 pull ups (assisted)
50 dips (assisted)
13 mins
+ warmup
+ ran a mile

m/27/5'8/150

wu - pullups, pushups, some double under practice and some over head squats, then...

50 mu's
27:38

I FINALLY DID THEM ALL! Not quite as prescribed because I did them in broken sets but I DID THEM ALL! Okay so maybe it took me a while. Sorry for the uber-enthusiasm but I'm really excited because the last time that mu's were exclusively prescribed I could barely make 20 and this time I made it to 50, WOO HOO!

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no rings
10rnds of
15 pullups
15 bench dips

21:34

i just discovered how amazing chalk is;)

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As rx'd at city park in the mega metropolis of, Grayling, MI.

20:56

ten sets of 10