this should be fun

I will have to scale this for sure!

OUCH!

oh yeah

Damn you!! Let's do it!!

this one should be named "Satan"

This'll be a good one. Get to test out the new tape job learned from CFJ on the ripped hand.

My chest is sore from the 150 ring dips! Those muscle-ups will suck in a suck sort of way. Not to mention the sucky thrusters that will suck so suckily.

Dan D.

sweet!

dmcole where are you?

Sweet. This looks like Fran's burly little sister, and is completely awesome.

I'm back off my 5-day extended rest and ready to rock with my new rings!

Thanks!

Does that mean three rounds of 15-12-9, or is the 15-12-9 the three rounds?

Daaaaaaaaaamn Dutch!

There has been this steady diet of thrusters lately, I need to get my shoulder back in gear!!

#12--15-12-9 are the 3 rounds. sub for muscle ups is 3 pull ups and 3 dips, no?

is there a sub for muscle ups if you don't have access to rings?

Is it just me, or are these getting harder ... recently....?

Did my 1st MU today - after 3 days trying.

Can't wait for tomorrow.

3-2-1 GO!

Great video. Jessica can fly around the track.

would like to find a substitute for the muscle up?

Wow. Some of these work outs are insane.

I'm still feeling Cindy from Friday!

It's definitely an upper body week!My shoulders are killing me. Still, plan to turn my calluses into blisters tomorrow and try to love it!

Fri was my rest day so Saturday I did:

1 min on/ 1 min off, 10 Rounds, C&J (75#)=
8-7-7-7-7-7-7-7-7-7= 71
Prior was a total of 75 but using 65#

Erin

Dootch Dootch Dootch

I could of won.

No action figure for YOU!

caught up on the ring dip\pullup wod.

20:01

grueling sets of 4-5 on the rings at the end. could hardly drive home!!

Great job Jes! Way to represent Rockford.

Great job Jes! Way to represent Rockford.

Subs for muscle ups - cut and pasted from the FAQ's;

Pullups and dips. Some have suggested 1 minute of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

#17 tim p_az
Congrats on the MU! - now that you have it you'll get lots tomorrow...

Doing chest-to-bar (C2B) pullups really helps your muscle ups. (But really lowers the pullup count for me.)

My hands are still sore from Friday's workout, especially the bone running to my pinky fingers, from the dips. The tears on my hands bleed nicely, but those spots are becoming callused, too. I can't do 135-pound thrusters yet, so I'll probably scale to Fran weight, and I guess I'll do two or three each of pullups and dips to make up (sort of) for the muscle ups. Man, I gotta get me some rings.
Good luck everybody, and I look forward to seeing those bad-ass times.

Awesome freaking video! I love these videos for they offer so much motivation. I will watch this one again tomorrow before I do the WOD.

Nice video. The WOD looks awsome, I am gonna have to scale the thrusters to 115 due to still recovering from an injury. Gotta get stronger!!!!

Many Thanks to all those who gave me some advice on Thrusters/squats/Flexibility. Will be put to good use. I'm relatively new to CF, been trying to just get through the workouts, not timing them, and losing 50lbs in the past 9 months, but now I want to step it up a few notches.
Again, I can't thank you all enough.

once again, thank God i decided against making up the muscle up workout i missed about two weeks ago

Does anyone know where the article is in CFJ that tells you how to tape up your hands for calluses?? They feel so good but I'd like to know how to keep 'em from ripping open. Thanks in advance

#27 jon h

Thanks for the congrats; it's what makes this community so awesome.

I've done only C2B pullups, since starting CF - it made the MU a little easier to conquer (but my fran time suffers).

I can't wait until tomorrow - all sets unbroken.

for the 3 pullup/dip sub, would you do all the pullups at once, then move to dips? or do 3 pullups, 3 dips going back and forth? thanks for any help

Thanks to CrossFit Flagstaff for posting an event on their website. The Climb to Conquer Cancer. I was able to participate in it today. I would have never known about it if it wasn't for you guys. (Thanks for the info Isabelle)

What an awesome day!

Thanks again,

Jason

Damn... jessica is freakin fast

NY Pete, somebody posted this link for a tape grip on one of the previous WOD comments.
Maybe it will help.

http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg

Good luck.

Good effort Dutch-man.

Dutch your the man! Come back threw flagstaff when you head back to texas!

awesome vid!

Cool video, love to see WOD vids that are high quality with stud CrossFitters.

I got myself a date with "Man-Fran" tomorrow. I'll have to iron my board shorts fer sher!

Coach? You must have known a lanky guy like me is striving for one muscle up. Bring it!

Wow, Jessica is amazing! That was quite the horse race, Dutch. I trust you're working for redemption now.

Interesting diet and fitness article here:

http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article4523487.ece

m/38/6'3"/220

thrusters as rx'd
subbed 3 dips for every muscle up

17:42

I can't remember if I read it on here or elsewhere.

But it was an article discrediting swimming as being an elite sport and having tough competition because it seems the records are broken so often and usually continually done by the same person.

If anyone knows this article let me know.

-Dave

Wow I am so not looking forward to this workout tomorrow :(

Dave, #49: If there's an article discrediting swimming as not being an elite sport, it's foolish. World-record times have as much to do with the pool (deeper water, as with the Water Cube in China) and technology (new wetsuits) as with someone being continually better. For example, the water in China's pool is about 3 meters deep, whereas the pools in Sydney and Athens were more like 2 meters. Deeper water equates to less wake and reverb from the bottom of the pool, which means less drag on the swimmers, hence faster times.

Swimming is an elite sport but the skill set is the same. Phelps won 8 medals doing pretty much the same thing. He is obviously an amazing swimmer, but he has the advantage of doing 8 similar events. Imagine if Usain Bolt got to run 50m, 100m, 200m forward, sideways and backwards...he'd have 9 medals! That was a slightly extreme example, but the idea is true. Phelps the most powerful at the start of the race and every push off the wall (each turn). Furthermore, 100meter runners sprint for less than 10 seconds and thus use an entirely different energy system than a 400 meter spring. Swimming's diversity isn't so big.

Carl Lewis won 9 golds. His events 100m, 4X100 and 200 are quite similar, but he also had 4 gold medals in long jump. I find feats like that more impressive. Although, if Phelps cleans up in 2012 and 2016......its a whole new ball game.

I used the 91# tractor weight at the farm for the thrusters. I had to alternate hand positions because the plate is heavier on one side then the other. Also added 5 tractor tire cleans(from couple inches off ground to upright, like half of a tire flip) after every set of thrusters. Don't know the weight on the tire but it's pretty heavy. The MU's were pretty heinous after the PU/RD wod the other day.

20:53

Re: Jessica - 4 babies!!!! Holy crap!!!

Dutch, how many babies have you had?!?

I just made my own rings a couple says ago and can't seem to do a muscle up for the life of me. I get stuck on the transition. Any suggestions?

Great video both awesome athletes.
It is scary to see how a strong specialist base transfers to other disciplines like Crossfit.

I can empathize with Dutch as a former competitive runner and cross-country skier. I've been "girled," "mommed," and even "old guyed." But as any CrossFitter knows, some times you've just got to take your beating, be it from a fellow competitor or the workout (or race) itself.

What would be better for me to sub today:

Sub 3x Pull-ups/Bar Dips or Jumping bar MU's? I dont have rings and I cant do deadhang Muscle ups just yet. The thought of doing 45 pull ups after 135lb Thrusters is a little daunting I have to admit.

Thanks in advance!

no MU for me.....

did
15 12 9

135 pound thrusters
4 pull ups and 4 dips for each MU ..... so 15*4 pu and 15*4 dips the first round.....

total: 29:37

This was a bad couple of weeks to make a come back!
Was way so soar all over to try any muscle ups or any serious number of PU's or Dips. So:
15-12-9 reps of:

60 kg Thrusters
Dips
PU's

time: 20 min

16'10" of arghhhh!
CrossFit T.S.G.

M/34/178cm/82kg

Great video today. My wife and 2 of my 3 daughters (ages 7,5,2) do CrossFit, and we watched this together. Of course they were totally inspired by Jessica (and Dutch too). Awesome performance girl!! Dutch, keep your head up dude, none of us will be volunteering to compete against her anytime soon!! What a testimony for CrossFit! I can see that I have a lot of work to do on my 400's after watching both of those performances.

Time: 20:33, had to switch to pull-ups and ring-dips after 6 MU in the second round. Did 21 MU total. Second time doing MU in a WOD. Completely discusting WOD, I love it.

Subbed: 35# KB Thruster R then 35# KB Thruster L and jumping bar Muscle-ups:

9:42

I think i was more nervous before that workout than i was before the games. Thanks for the beating Jess.
It was fun in a silly painful way.

By the way, she must be the fastest woman alive cause she ran like lightning!

-Dutch-

#51 Matt in Oz,

I don't know if you've EVER swam competitively, but the skill sets are VERY VERY different. Thats why you don't see anyone else(other than Spitz and Phelps) winning 7 or 8 golds per Olympics.

Yes, maybe you could argue that the 400 m and 800 m frees are the same skill set, or the 100 and 200 fly..

but when you start going from the fly's to the free's, and the IMs, you are training for VERY VERY VERY different events. People spend their entire careers training for SPECIFIC events...and that is usually 5-6 hours a day in the pool and an hour or two on dry land workouts...it takes an incredible athlete to be able to do two different types of swimming events, and even more so to win gold medals at the Olympics in 8 of them.

It is as much, if not more of a different skill set as Carl Lewis . You're basically saying that Carl Lewis has a broader skill set because he RAN (the exact same motion) the 100m (ind. and the relay) and the 200m, and jumped 4 times.

Get in the pool, do a 100m fly, then go do the 200fly, and tell me its not a different type of workout all together. Go do the IM and then tell me that the strokes are all the same, somehow less difficult to train for those than it is for a 100m sprint and a 200m sprint...doing the EXACT same motion.

Yeah I'm not sure Matt in Oz's argument is going to hold much water....

as rx'd - 19:17 - I'm smoked

Way to go Jessica!!

Inspiring vid, inspiring WOD, love this s$$t.

Great video! Two very fine competitors. What made the contest more interesting was Jessica's running ability vs. Dutch's strong pullups. It went down to the wire. Does anyone know how tall Jessica is?

#46, dkiernan :

Thanks for the link. Great article. I've recently switched from Zone to Paleo and have found the reduced carbs and lack of ratios to be fulfilling and more natural.

The Videos are a great addition to the daily posts. Would it be possible to get the camera man to pan out or angle the camera down so you can see entire range of motion of the person and not just the person's head bobbing up and down.

12:58 as rx'd
Felt so freakin' strong on the thrusters!

CFWU x3 (minus pull ups round 2 and 3)

used 95# for thrusters~hard, but fun!!

rear to dynemax (SP?) ball

beginner muscle ups (rings at forehead height and jump off floor to complete muscle up)

TIME: 13:03

age 42
bwt 216#
time: 23:30
135# thrusters: 15;12;9.
pullups: 45;36;27.
dips: 45;36;27.

Got my first muscle up today. Was so stoked I just had to try again. Did one more and then couldn't get high enough and maintain a false grip. So back to the sucking suck fest that is the sub for MU...LOL.

#54 as someone who just got his first, all I can say is keep trying. Do dips on the rings and practice false grip pull ups. I just about quit the workout today I was so excited I got one. No false grip no MU. Here's a great article that helped me. w/f/s - http://www.powerathletesmag.com/pages/muscleup.htm

m/22/174/5'5"

I had to sub the snot out of this one.
Only used 90# thrusters and have no way to do MU so I subed 1 and 1 of PU and dips. It still almost killed me. Pukie came a' knocking but I did not let him in...or out perhaps?

8:43

24/m/5'11"/192
33:19 with 145# thrusters (I have a weird combination of bumpers and iron plates at home) and rx'd muscle ups.

A friend came over and wanted to do a workout, so we did the following instead of the WOD as she can not do pullups or ring dips (yet):

For time:

100 yard Power Wheel crawl forward
100 yard Power Wheel crawl backward
100 yard crab walk forward
100 yard crab walk backward

My time: 11:47. No breaks on forward PW crawl; three going backward. No breaks on the crab walks. Abs, shins, shoulders and triceps burning.

Finished with 20 minutes of Pose running drills.

Jessica is another product of Crossfit Rockford. Colson Brothers keep turning them out.

It's been fun watching a superstar like Jessica become so dominate so quickly in Crossfit WOD's. Great to see her on the big board - where she belongs!

Gaucoin #67...Dude, that was awful..."hold water"...oh, man!

#71, about 5'-9"

m/36/165

115# thrusters
seated muscle-ups

10 minutes flat

man, i wish i could do a muscle-up.

Workout in Palm Springs, CA today (yeah oxygen!) while on weekend getaway.

No equipment at the resort for Thrusters or muscle ups, so I'll hit this on Monday when I get home on a double up day.

Workout:
AMR in 20 min
5 HSPU
10 30" wall/box jumps
15 straight-leg situps

Rounds 18+13 situps

Mandy M-S
modifications
feet on 30" wall piked push ups

37/m/5'11/160

15-12-9 reps, for time of:
95# Thruster
Pull-up, J-Muscle-ups, Dips
14:56

sn: 1x 65#, 85, 95, 102.5f, 115f, 115f
c&j: 1x 1115#, 135, 135, 135

All right, got something that should be fun here. With all of the recent talk/battles about comparing various athletes to crossfitters, arguing about the relative fitness of crossfitters vs. different types of athletes, etc. I came across the perfect place to showcase what it is that Crossfit does. It's also a great opportunity to get good pub for Coach, Crossfit, and the Crossfit affiliates.

The cover of Outside Magazine this month is "The Fittest Real Men in America." No mention of Crossfit. Ultramarathoners, Ultra-distance runner, a couple of bikers (one of whom is a river kayaker). Regular guys with regular jobs, families, kids. Now, wouldn't this be a perfect place to find a CF superstar? Isn't this what we create? Really fit real people?

In the artcle (p. 91) they ask "Know someone who deserves to be on next year's list?" Of course we do! Now, just my opinion, but being in the fitness business or in some professional sport probably disqualifies a candidate, although gym owners who have other primary jobs should be valid (hmmm, might a certain Union City police officer come to mind here?). Think about it! Think about the firefighters (Gaucoin? ROBERT SUTHERLAND?), lawyers (Ken C.? Dale Saran?), police officers (Larry L.?, Eugene Allen? Kelly Moore?!) What does Jessica do in real life? How many kick-a$$ Wall St. types do CF in all of the NYC boxes?

This could be a blast. I mean, come on...a picture of Freddy C. on the cover of Outside with that big ol' smile and those sleeves? Gotta have it!

Let's bang it around for awhile, get Coach, Lauren, the affiliates, etc. interested. www.outsideonline.com/fittest.

Really...a picture of Gee Aucoin...Dude, he's really tall...

Forgot stats and part of workout
Ryan S m/30/68"/158-163# (no scale)
Mandy M-S F/31/62"130#

We also swam .5 miles.

I haven't swam in nearly 15 years.

28/M/168

scaled
95# Thrusters
jumping muscleups

Time: 12:43

Time: 18:30
Another taxing workout; subbed 3 dips + 3 pullups for the muscle up. Wish I had access to those rings.

M/167/5'11"
19:48 Thrusters done on 12" box.
MU's not done to full extension at the bottom. Rings hung from pull up bar on the cable crossover so I can't hang down all the way.
I should have done this at a lower weight or done the brand X pack version. The everything, thrusters and MU's, were done in twos threes and sometimes four sets at a time. It would have been more in keeping with crossfit had I either lowered the weight or number of sets.

I just found this on militarytimes.com
at first I questioned the "athlete's" intestinal fortitude. When I finished the article I really question the trainer's experience and if he is CF certified. I am sure we as a CF community will hear more about this in the near future.
http://www.militarytimes.com/news/2008/08/marine_crossfit_081608w/

West Tigris CrossFit

All subbed 3:1 pull-ups and dips for muscle-ups because our rings are out of the AO.

J-D - 28:52
Ryan - 34:30
Geoff - 34:35
Garrett - 35:14
MAJ N - 37:50
MAJ T - 38:04

As Rx'd

20:48
I felt like I could of been faster if I had better wrist flexability on the thrusters. I always have to sit the weight down cause my wrist starts to hurt. Oh, I also suck at muscle ups. That could be part of the problem too.

Anyone have any ideas on how to improve that wrist problem on my thrusters? Any input would be appreciated

41 m 210

17:01

used 88 lbs on thrusters
45-36-27 on assisted pullups and bench dips

#92 - Jason,

Unfortunately, there are a lot of people looking to sell the INTENSITY of CrossFit rather than the effectiveness. They skip that whole virtuosity and consistency and "long on-ramp to intensity" to make sure the consumer gets a DOSE of what they should be getting (are more likely to buy). So, I'm sure we will hear more cases like this, simply because, even if a CF trainer is certified, some just don't get it.

There are also trainers with something to prove. "The client said they work out often on the treadmill and the curl machines, so I wanted to show them what a real workout was." You don't have to hurt people to prove that CrossFit works, especially not on their first time in.

But, with a name like "Ruthless Training Concepts", wouldn't you expect a certain kind of approach?

#96 Buretto,

Yes I agree with you completely. Those types of trainers let the ego get in their way, and distort what CrossFit is all about.

19.m.168
as rx'd 22:22

#135 thrusters killed my chest, and then muscle ups just topped it off.

as rx'd.

50.06 m.

Terrible. MU's in sets of 2's, and far more singles than I like. Got stuck at so many transitions it was crazy. I probably did 120 ring pullups. Oh well.

scaled to:
115lbs thruster
3x's pull up
3x's dip

23:09

I have to tip my hat to all of you that can do this as rx'd. The 115lbs thrusters hurt, how bad i'll know tomorrow... If this comes around again, I think I'll be safe with 95lbs as with other WODs. I still haven't tried a muscle up yet.

That woman can run like hell.

50k thrusters, 3x PU, 3x Ring dips
1hr roughly
Thrusters kick my ass every time

Scaled thruster 95#

Sub'd mu's
3 x pu 3x dip

17:45

33/F/5'10"/154

Still wicked sore from the 150/150 pull-up and ring dip WOD. Managed to get 2 muscle-ups before shoulders said "no way; uh-uh, forget it." Had to finish out with jumping muscle-ups; STILL, it took three to five kips to finish out each dip. Ouch.

95# thrusters (never thought I'd say it, but this was the easy part)
total of 2 MU's/34 jumping MU's
34:14

sub'd for 115lbs thrusters
First time ever at MUs

33:30

m/29/185lb

3 rounds of:

135lb thruster 15-12-9
pullups 15-12-9
dips 15-12-9

time 7:48.

- OlliS

Thrusters were a welcome change today

rd1 - as rx'd 10 min
rd 2 - 3 muscle-up 27 ctb/ring dip, tore callous
rd 3 - 18 chest to ring pull-up turning out at bottom/27 ring dip

36:something

wow that was sick thrusters were hard
as rx'd 18:34

wohooo, got torn up by this 1..
125lb thrusters
muscle ups

14:36

At the hall so no rings but the shoulder isn't ready for muscle-ups OR 135lb thrusters so I went with 20 minutes for rounds of 10 65lb thrusters and 10 pull-ups.

16 full rounds and 5 pull-ups was the total and that felt okay, I could have pushed harder but it's been a while for high-volume pull-ups so they started to get broken up early with 5,3,2 being the preferred reps near the end. All thrusters unbroken. Did some light shoulder rehab after and the injured side is noticably weak so I need to get on that ASAP.

Regret doing a squat workout yesterday.

You don't want pictures of me anywhere, bingo...

This was a crusher:
Reps as Rx'd
Subbed
115# Thrusters
15 pullups
15 dips

13:16

M/24/5'10/220

I made up the 5k run yesterday morning. I did the 50,40,30 ... of pullup/dip in the afternoon. I rode in the Moonlight Ramble in St Louis at midnight. Moonlight Ramble is a 17 mile bike ride though the hood of St Louis and Forest Park. It was a great time. I saw 1 crossfit shirt in the crowd. Very SORE. WOD will hurt today.

Does anybody else notice that, from a purely aesthetical point of view, that CrossFitting women look better than CrossFitting men?

The only reasons I can think of is:

-Women might do better with higher reps concerning hypertrophy than men.

-When women can use the RX'd weights in a WOD they're significantly stronger for their gender than a man doing it RX'd.

-Calorie restriction with the Zone diet works better for them since they stay smaller, where as many men look better at a heavy muscular BMI.

That's all for now.

28/M/70/168
18:13 as RX'd. Thrusters sucked the life out of me as usual.

32/f/5'4"/130

Holy cow. I'm sure I could've done the MU's faster if I weren't still wasted from Friday's wod. Phew. I'm just glad it's over. The thrusters were the part I was looking forward to (I used 95#)...

48:51

38m/6/183

wod as rx'd

19:44

First time ever doing muscle ups in a wod.

With such great weather, Tariq and I simply had to take our wod to the park and so we did the following:

10 rounds:
Burpee to a jump to chest to bar pullup
@200M Run

While one person was running, the other was at the bar doing the burpee to jumping pullup. To score we counted number of burpee/jump combos. I ended up with 100. Not sure where T ended up, but he had to jump higher and in some cases did a jump to muscle up.

M/51/5'11"/188

Workout:

15-12-9
135# thrusters
Substituted 45# weighted pullups/dips for muscleups

23:18

bw 165

1/2 day
subbed wall ball for thrusters
subbed 2/2 for muscle ups

8:40

#115 - Saul H

Maybe it's because you're a straight guy that CF women look better to you than CF men? ;)

I think that CrossFit makes for equally hot men and women! The beauty comes from power, strength and physical prowess, and would not be possible without the willingness to sweat, suffer and persevere; an equally attractive quality.

I personally don't believe the CrossFit program, nor the Zone diet, creates a different creature in females than in males.

As Rx'd 19:33

30/m/195

17:56 with jumping muscle-ups.

#77,
Congrats on your first MU! I'm still missing something on the transition, so the whole move is not quite there.

So all the hype about rings. It's true.
I just got my set the other day and put them to use today. BAD ASS.

I did the WOD with a seated muscle-up-type move and focused on the negative part of the dip to work on stability. I also scaled to 115-lbs because thrusters are my hated foe.
A WOD with thrusters & burpees would be like Satan to me. But, I digress. I got some great looks when I hung my rings up in my globo. I took over a rack and put them over the top support bar.

I came in at 19:59 with subs.

Also, #115, interesting comment, though I'm not sure what you mean by "better." I-- and I'm sure a few others in here-- would love to discuss this, so please, elaborate.

25/m/150

As rx'd:

14:21

Still tore up from Friday's WOD.

Puppies:
Three rounds, 12-9- and 6 reps, for time of: 6:35
24 kg pound Thruster
Squat Muscle-ups

i will take for the thruster more weight next time

after a few days rest it feels good the train again.

44/76"/190

thrusters - used thickhandled preloaded 100# -cleaned from floor

subbed pullups and bar dips 3x1 for MU - 45-36-27

11:49
15:44
11:17

total 38:51

Sub'd n'scaled - 21,15,9:

95# Thursters
Pull-ups
Dips

20:46

m/24/6'1/216

subbed 4:1 pullups/dips to MU's (60/48/36)

otherwise as rx'd

44:31

F/38/138/5'7"

CFWU x 2 (w/o pullups)

Did Fran instead b/c I was catching up & practiced a lot of ring dips among other things yesterday.

Fran: 8:07

65# thrusters
1st 1/3 of pullups were strict each round (7,5,3), then rest of round was jumping.

This was my 2nd time doing Fran at 65# & my time was much better (last time was 9:45). I'm happy with the improvement & think I can do better next time!

#51 Matt in Oz- The disciplines in swimming require completely different types of conditioning and technical skills. If Usain Bolt was as versataile as Michael Phelps, he would win the 100,200,400, 100 hurdles, and long jump, which is as many individual events and Phelps won.

m/40/205

as rx'd 18:19

m/31/5'9"/171

subbed 3-1 pull-ups and dips for muscle ups

36:20

31/m/170

cfwu x2 minus (pus and dips)

subbed 1 pu and 1 dip for mups.

15:00, thrusters whooped me should have scaled the weight. it was my 1st time w/ thrusters and 135lbs, i usually do 95lbs or 115lbs.

26:34

M/26/200#/5'11''

135 lbs thrusters
subbed 3 to 1 pullups and dips for the MU

31:02

Rings are on the way...

Mike
CFMMD

Wow, i'm 145lbs and five foot five and a half. I scaled like a sonofa

5 135lbs thrusters and MU
4 135lbs thrusters and MU
3 and so on
2 and so on
1 and so on
7 minutes and 30 or so seconds

I really need to gain some weight
25--145lbs--5'5 and 1/2"

Dutch got beat by a girl! Though I must say, she is a total studette!! Jessica was awesome.

12:58 rx'd

Palms turned out in full hang on the muscle-ups. I was just peaking in my soreness from the pull-up/ring dip WOD. I was literally sore to the touch. I think it slowed me down a bit, but it was a great workout none the less.

Funny, I am not sore now!

i have a problem.... i dont know if its technique or what but i cant do a muscleup to save my life. i am 5 8 175 pounds and im very low body fat. I can do everything else in crossfit but the damn muscleup. My pullup strength is really good and my dips are really good lol. Any help or advice would keep me from going crazy... thanks

joint mobility wu

as rx'd: 13:58

all mu's one at a time, wrists not turned out.

rx'ed

13.07

RE: #54 and #77

Got my 1st MU yesterday (after 2 days trying).

You must learn the "false grip" and practice.

Here is a great CF video re: the MU transition. It really helps. Good Luck!

http://www.youtube.com/watch?v=0SSKgxdAoLM

Anyway...
Today's WOD -> 23:10 -> (MU's in sets of 5)

bingo-
I think you are definitely on to something! There are some amazing looking crossfitters (men and women) who have regular everyday jobs/lives.

Real people, Real life, Real fit!!!

#80, Kelly, glad you're still doing your run homework from the cert, Hope your form is progressing well.
#87, Bingo, I like your idea, i think this topic of the fittest man and woman alive is as deep of a rabbit hole as you can go so taking a different spin on this and looking away from the specialist will turn out an entire new crop of Fit athletes for the world to see.

28/M/188

as rx'd...12:49. Thrusters unbroken.

33:30
had to sub 135 for 115 lb thrusters

WU .25 mi. walk on treadmill
WOD
subbed PU and BD for MU
10:59

thrusters 15 reps 135#
45 PU
45 dips
thrusters 3 reps 135#
9 reps 125#
36 PU
36 dips
thrusters 3 reps 125#
6 reps 115#
27 PU
27 dips

all broken
00.36.12
looking forward to nap

M/38/5'10"/173

As rx'd 19:44

full lockout at the bottom of MU's with wrist rolled out.

closest I've ever come to puk'in. Still feel like crap...

45/m/70 kg
3xCFWU (-Pu, -dips)
15 - 12 - 9
40 kg thrusters (88 lbs)
4 PU/4 dips (actually did 4x15, 4x12, 4x9)

time 56:58

m/42/202/5'11

shoulder pain interfered with ability to perform. Therefore scaled:

95 lb thrusters and subbed equal dips/pullups for muscle ups

13:40

as rx'd

15:00

arms are still scraped from friday, the muscle ups didn't help.

m/19/145/5'6''

My wife is getting into this with me but i don't know how to scale the weight. im doin 135lb thrusters what should she be doin?

No time today as I ended up working to failure.

Modified 125# thrusters: did nine in first round to failure.

Did 45 False grip jumping ring pullups focusing on the negative to dead hang (or as close to) as possible. My false grip and forearm strength are my weakness. I will have to work on this aspect if I am hoping to join the MU club!

Did 45 deep ROM dips on station adjusted such that hands nearly touch armpits.

Unable to do anymore thrusters after that... Shoulders are done after first round & the last WOD.

23:45

thrusters: 10 x 135, 10 x 115, 25 x 95
45 x pullups, 135 x dips

age 18 bw 170
14:33
115# thrusters
jumping muscle ups with rings a little above my head

M/18/185#

Three Rounds, 15-12-9 Reps:
95# Thrusters
3 Pullups and 3 Dips per Muscle Up

35:13

135# thrusters - subbed 2 pu/dips for each muscle up. Had to scale back the first rounds to 20 total as my arms just couldn't handle all the pull ups.

26:02.

#125....How low did you let the rings hang from the bar? Ive been considering getting a pair to use at my gym, but I get the feeling the bars are almost too low.

29:56 Sub 115 lbs

Great Vid - Dutch & Jessica motivated me to do Helen when I get back. HELP! I am travelling and will be in Irvine Tuesday night on business and am looking for a Crossfit Gym that is close and would entertain a visitor fee. I would be interested in any of the following:
- muscle ups (I don't have a gym with rings)
- getting the kipping pullup "down" (mine is fair)
- perfecting the handstand
- My biggest priority- fixing the squat clean (I catch and drop instead of catching in the drop)

If anyone can suggest a site/trainer - I would appreciate it.

14:43 as Rx'd

Thought I'd be around 10-12 min but the thrusters and muscle up combo were a bit tougher than I expected. Definitely muscle failure before gassing on this WOD.

Thanks for another 'harder than Fran' WOD, Coach!

45/180

22:22

33 yom 230 bwt
bike 10 miles

135lb thrusters 15/12/9
jumping pull-ups 60/48/36
ring dips 15/12/9

time: 22:30

bike 10 miles

40/m/160
subbed 3X pullups and dips for MUs
135# thrusters-ouch!
21:20

After watching the video I couldn't help myself....had to give Helen a try.

M53/175/69"

Helen:
10:55 using 28kg KB (1.75 pood? no 1.5 and it just about killed me!)

10 min rest followed by....

3x: 50 D/U
50 Hip/Back Extension
50 GHD Sit-ups
35:49 to complete (major suck for this old man)

27/m/178

115# thrusters, 3:1 pull-ups & ring dips

33:18

"pack"
sub 95# thrusters
seated m/u
11:30

Dutch,

Tough loss Bro. At least I am not the only one loosing to women. I am sorry that my confidence boost comes at your expense.

Mase

Sub'd 3 rings push-ups + 3 pull-ups per muscle-up
(45-36-27)
Thrusters as rx'd for women (95#)

34:14

Muscle fatigued and mental breakdown after the first round...pretty much crying on the second round :(

Wow, this WOD was freakin hard!

as RXEd
subbed 4 pull ups and 3 ring dips for each damn MU

29:36

As RX'd
15:01 little hung over from yesterday but still fun

GREENVILLE SC
CROSSFIT ALLIANCE

5'8,160,29,male

Used 115lbs for thrusters
and subed 4 pullups and 4 dips for every mucsle up

24:10

as rxd........15:10........jb

1 hour
4x in oull ups and dips
alef

15-12- 9 reps, for time of: 25:50
135 lb Thruster
30-24-18 dips + pulldowns 150lb

#143 tim p_az

From your first MU yesterday to this WOD with MU's in groups of 5 - Awesome! And the whole WOD in 23:10 too.

Good work

115lb thruster. ready for 125lb next time. mu from knees and a little jump to get through transition.

17:32

38/f/5'5"/148

subbed 85 lb thrusters (tried 95# but almost died on first one)
1 pull-up/1 dip sub for mu 50 lbs assist on gravitron.

15 min.

I'm just happy that I did 85# thrusters (and 1 95#) A couple of months ago, I couldn't do 95# even once.

David
M - 33 - 5'10" - 180# BW

DROM Warm Up
CFWU x 2 x 15, with ring dips (no pull-ups)

Press, 3-3-3-3-3 reps

Loads: 105, 110, 115, 115, 115

Notes: Hands are still jacked from Friday. Attempted pull ups in warm up but couldn't even stay on the bar. Subbed in a ME day.

29/m/210

as rx'd:

53:22

108 thrusters & 108 muscle-ups is no joke.

28/m/194

20:43

as rx'd

22/230
not rx'd
15-12-9 thrusters
45 ring pullups/dips
36 ring pullups/dips
27 ring pullups/dips
25:26

33/5'8"/182

9:54 Rx'd

Just got back from 5 days off in Mammoth. Had the shakes cause I needed my crossfit fix. This certainly took care of that.

no thrusters or muscle ups for today. Still nursing some elbow tendon inflammation so after the ring dips and pull ups the other day it required a little tlc. Plus it's a gorgeous day here today so headed to the outdoor running track.
Spent approximately 40 minutes warming up and working on pose drills then
tabata running followed immediately by tabata push ups (65reps) then approx. 2 min rest to walk back to my med ball (6kg) for tabata air balls (59reps)then double under practice.
post: plenty of stretching

Jodi (F/29/109)

Squats
45x5
85x5
115x5
135x5
150x5

Push Jerk Practice
45x5
55x5
65x5
75x5
85x5

400m run - 1:23 (PR by 2 seconds)

Squats felt heavier than they should have but push jerk is really coming along. I made huge strides in my form today...something just clicked! Finally!

#182

Cam-

You are one of the unfortunate ones who misunderstood the WOD. For better or worse.

You got a kick butt workout i bet. But the WOD is three rounds. !5 (round 1) 12 (round 2) and 9 (round 3)

had to scale and sub and it still sucked
thrusters 15, 12, 9 @115#
pullups 30, 24, 18
ring dips 15, 12, 9 (recently attained rings, yet to attain muscle up)

178 - jon h

Thank you!

Scaled:

135 Thrusters
Jumping muscle Ups

23:14 ... ... wow.

24/m/5'8"/190 lbs

Scaled:
115 lb thrusters
Pullups
Dips

13:56. I've gotta stop taking two weeks off at a time when my schedule gets hectic. Of course, moving to a new town will do that to you. Until tomorrow!

Papi,

I live in Irvine, CA and I would suggest Crossfit Laguna Beach and talk with Jimmi. Great coach and he will be happy to help you.

Gina

29 yom, 180 lbs

27:14

subbed 4:4 for each mu

#182
Cam power to you my friend !!!!!!!!!!

m/46/6'2"/212
SINGLE UNDERS 3MIN
CFWU 3X15
DYNAMIC KICKING 5MIN
INDIVIDUAL KICKING TECHNIQUE 5MIN
100LB HEAVY BAG KICKING 5MIN
COMBINATION KICKING 5MIN

SCALED CFWO TO PACK 15-12-9
95LB THRUSTERS
SEATED MUSCLE UPS TIME ON CF 11:41

TOTAL TIME 48 AND CHANGE

M/35/170

Still can't do MU's, dips or heavy thrusters due to shoulder injury. So I did this:

50 squats
25 Push-ups
400m run
25 Pull-ups(Unbroken, new PR)
25 KB swings(45#)
400m run
25 Thrusters(60#)
400m run
25 Burpees
400m run

Total time was 23:39

M/48/152

Time pressed today. Looking for quick, brutal, explosive. Adapted from CFSCS.

7 rounds for time:
7 box jumps 26"
7 K2E
7 burpee

10:46 (total time in gym 27 min.)

Got just what I wanted.

M/31/5'4/150
11:57: Scaled thrusters to 85 lbs for proper form and 15/12/9 regular pullups and dips since my entire upper body is still extremely sore from the 150 pullups/450 dips from 2 days ago. Hopefully tomorrow will be a nice legs day to let upper body heal a little bit more.

43 yom, 6'1", 176#
as rx'd-24:28, thrusters were broken but probably the most reps I've done in a row @ this weight. MUs all singles, one fail in rd of 12. Other than that slow but steady pace.

I noticed that the article "Written by" Matt Hunt on the Affiliate blog (August 12) has now been linked to the very same article "written by" Roy Williams. So who REALLY wrote it? Do we have a plagerist amongst HQ staff?

Kinda ironic that this was posted 1 week earlier:

"Reminder: Double-check to make sure your blog is giving credit where it's due. We're still seeing cases of "borrowed" words and videos from not only CFHQ but between affiliates. It's okay to share but not okay to steal. If you use the words/photos/videos of another affiliate (or CFHQ), make certain that you clearly give proper credit with a simple "courtesy of" statement. Otherwise, it's just like you're the weight hanging off the pull-up and yet claiming to have done the work. Be honest."

38/m/190

sub'd ring dips...
pullups 45-36-27
dips 45-36-27
135lb thrusters as rx'd

22:27

Even seated muscle-ups are nearly impossible. Jeez. Scaled to pack level, 22:42.

21/m/160/5'10

115# Thrusters
Muscle-Ups

14:20

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.

18:03

Cool-down: foam roll.

Squats on thrusters done to 11-inch box. MU done w/slight jump and negatives.

Just finished the cert in Fort Worth and it was great! I would recommend it to everyone. I have been CrossFitting for 5 months and I learned a ton. Thanks everyone!

Steve

rx 21:21

wasn't feeling it... went to the gym anyway... screwed around and ended up hurting myself. ugh

may do some sort of work out later this evening. now, i'm just feeling a bit stupid.

33/M/177/6'00"

As rx'd: 27:15

It was tough but not as sucky as I had anticipated (Re #8).

Dan D.
www.CrossFitStickers.com

m/26/5'10''/195#

as rx'd
26.48

m/28/5'10''/180lbs

9min35
ça roule en cliss au québec

bw 140

Three rounds, 15-12- and 9 reps, for time of:
135 pound Front Squat
Muscle-ups
15:07

45/M/6'/180 STA 74

TIME: 16:01 AS RX'D

15-12-9
135 THRUSTERS TO PARALELL
RING MUSCLE-UPS

THRUSTERS WERE VERY HARD OUT OF THE HOLE. MUSCLE-UPS WERE NO PROBLEM.

THE BAND

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/34/70/192

15:02 thrusters unbroken, MUs one at a time, hands not turned out at bottom

cool video, 16&17min 5k? wow!

IT'S BEEN 6 YEARS SINCE I'VE SET FOOT ON DECK IN A MARTIAL ARTS DOJO TO DO FIGHTING UNTIL YESTERDAY. THE FIGHT BUG IS BACK!

I USE CF FORE FIREFIGHTING AND PEOPLEFIGHTING NOW. DON'T GET ME WRONG...I'M NOT VIOLENT OR DANGEROUS. I JUST LIKE A GOOD FIGHT.

THERE WILL BE SOME MISSED CF WODS FROM TIME TO TIME. I'M NOT SLACKING OFF...IT JUST DEPENDS ON HOW MY BODY FEELS AND HOW REST DAYS FALL.

LET IT BLEED

ROBERT S.
TUCSON, AZ.

m/47/178

scaled way down to 15-9

glad I eventualy fit this one in today! Was going to do a 3rd round of 6 but we had company waiting for dinner - you know how it is.

First time using MU's in a WOD - they seem to be easier on my elbows than pull-ups ?? I got 5 consectutive MU's in there, but most were 1s and 2s, with the odd 3 - oh ya, I had to tape my wrists half way through...

oh ya, so glad to get this one in, I forgot to post my time:

15-9-0
135 THRUSTERS TO PARALELL
RING MUSCLE-UPS

29:59

I could use some motivation here, I love the crossfit work out but 135 thrusters? I am not equipped for that.
15 X 75lbs, 5 pullups and 10 hanging knee raises and 10 dips (in lieu of rings)
12 X 65 lbs, 5 PU, 10 knee raises and 10 dips
9 X 65 lbs, 5 PU, 10 knee raises and 10 dips
14:47

Why does my body tell me that I can whiz right through some workouts and simply can not come close to some of these others like todays. It's disturbing because I know I'm doing well but days like today I feel like a weakling.

Thrusters: 95x15, 65x12, 65x9
Jumping Muscle-ups

11.01

OK, now this last cycle was really a bit harsh. I had muscle tears from the 150 pull-up/150 ring dip WOD, which I did less than 48 hours before this:

Picture here:

http://picasaweb.google.com/maxlewin/MuscleTears/photo#5235623381776882850

I struggled through this nonetheless, which might not have been too bright.

57:00 RX (bent-arm ring muscle-ups).

m/46/174
rx'd 16:46 working on full ext of arms.

m/33/213/6"0

Warmed up, set my rings up, tried to do a couple of muscle-ups to warm up, and hurt my shoulder on the second one. had to abort. Maybe it's because I did Friday's workout the day before, with no rest in between, but the pain was so severe, I just took my rings down and went home.

Disappointed, to say the least.

m/235/37

no rings, did 1 pull up then 1 dip
135 lbs thrusters
45/36/27 pull ups and dips
48:05

15:40 as prescribed. Had to hang my ring from the bar at the top of the squat rack so muscle-ups were performed with legs bent back and little to no kipping.
I've been waiting for Heavy Fran to come up on the site. This was even better. Big thanks to Coach and Lauren

53 min 95# thrusters

No time! Did 15 thrusters 5 mups then ran out of steam. 10 pullups 1 mup. haven't had much energy for the WOD's as of late. Anyone else every run into the same problem? Do I need to take a break?

subd 45/36/27 pu/ ring dips with 10lb weight vest

scaled thrusters to 95 lbs

time - 27:42

m/182cm/121kg/27yo
38:22
Sub'd 4:1 PU and Dips
135lb thrusters

30/m/5'10"/220

thrusters as rx'd
did 45/36/27 pullups/dips for muscle ups

42:48

M/37/6'2"/195

Time: 14:02 as rx'd

Fun workout! Thanks coach.

m/36/195

15-12-9 135lbs thrusters
sub muscle ups with
45 pullups/ring dips
36 pullups/ring dips
27 pullups/ring dips

28m

M/52/5'8"/145

CFWU x 3 -PU -Dips

15 Thrusters 75lbs.
15 PU
15 Dips triceps still fried from previous WOD
15 Thrusters 80lbs.
15 PU
15 Dips
15 Thrusters 80lbs.
15 PU
15 Dips
30 + mins. had to wait for dips and pu at the local Globo. A lot of staring from the "Treadmill Team". Felt pretty good except for the dips. Hoping tomorrow isn't upper body.

195#

15:58 ss rx'd

M/33/160

Thrusters as RX'd butt to ankles - all broken as:
4/3/3/3/2
3/3/3/3
2/3/2/1/1

Transition to overhead was brutal on wrists...I don't imagine I will be able to reach overhead tomorrow so much.

Dips/Pullups Strict broken into 3's:
15/15/15
12/12/12
9/9/9

Still sore from 2 days ago, but all good.

38:08

135 # Thrusters w/ 3 x 3 Pull ups/Dips. I did 3 pullups and then 3 dips 15 times, 12, then 9.
(95 pullups and dips sucked)

31:36

I hope to god tomorrow will be some sort of running rowing lower body anything. My arms and shoulders are smoked.

Hey Gaucoin,

What did you do to your shoulder anyway?

Chan

15-12-9 MU & clapping burpees
12:10
That's gotta be decent, right?

5 Min Spin on Stationary

CFWUx3

Wod: Scalled Thrusters to 115lbs
Did assisted Muscle ups on the Gravitron on level 12.

Time: 17:45

Cool down: Easy 2000m row in 8:00mins flat.

2hrs later did CFE Tabatas on my roadbike. Legs were POOCHED!

Awesome wod overall! I would have like to of been able to do the 135lb thrusters, but scaling ensured proper form/intensity. Still had to brake them up towards the end.

he gravitron assisted MU's were with a false grip. They were really tricky but I was getting the hang of the transistion towards the end. Going to buy rings this week though!

M/24/5'11/164

23/F/144

Today's wod -- 95# thruster, kneeling muscle-up (shins on ground to start, used legs as assistance then jumped up to the top of the support position) -- 17:58. Made me really, really nauseous and 30' later, I still am.

Catching up on the posts:
Friday's WOD -- 50 pull-up, 30 ring dip negative, 40 pull-up, 25 ring dip negative, 30 pull-up, 20 ring dip negative, 20 pull-up, 15 ring dip negative, 10 pull-up, 10 ring dip negative -- 33:01

Thursday's WOD -- 50 double-under, 30 GHD back extension, 30 GHD situp, 50 double-under, 25 GHD back extension, 25 GHD situp, 50 double-under, 20 GHD back extension, 20 GHD situp -- 13:45 (post: 100 burpee for time -- 8:48)

F/37/141ish/5'4"

Puppies:
Three rounds, 12-9- and 6 reps, for time of:
45-65 pound Thruster
Squat Muscle-ups *did seated. Wasn't reading carefully.

Used 55lbs. Felt really heavy.

7:05

I GOT MY FIRST MUSCLE UP!!!

Oh how exciting and what a feeling!

Did the WOD, with 95lb thrusters and REAL muscle ups. Did not time it because it took about an hour.

Thanks to #143 tim p_az for posting the link to the youtube vid and also to Jerry Hill from CrossFit Challenge. I owe my first MU to that video!

42M/170#

Scaled 115# for Thrusters, 2:1 pullup+dips

17:35

38/M/176/6'1"

Inspired by all the Olympic swimming, we decided to take it to an outdoor pool today. My wife (36yo) and I and two 18 yo college athletes who have been training with us. This was a blast, and quite tough.

50m swim
25 pushups (men 33lb weighted)
15 KB snatches/arm (men 35lb, girls 15lb)
3 rds (ended with another 50m swim)
my time 15:59

as rx'd:

20:05

#160, KevinT:

The rack I was using had a support bar at the top that was about 6.5 feet off the ground. I'm 5'7", and I hung the ring until they were about at my chest height. I then started my pull-ups from sitting underneath. This worked fairly well for me, since I am still unable to do a real muscle-up. The height worked out pretty well, but I would have hit my head on the bar, if I had not been bringing my head forward, slightly. I think my head is usually a little in front of the rings in the support position, anyway, so it felt natural.

When I am able to do a real muscle-up, I'll still probably bring my rings to the gym. Even if I don't have room to do a full muscle-up, I'll still use them for dips, since I hate those dip stand things.

J: As Rx'd 13:50

11-12 minutes (couldn't see the seconds on the clock) for this workout with 95 lb thrusters and subbing assisted pull-ups and dips for the muscle-ups.

m/180/32

scaled:
12 135# Thusters
9 Muscle-ups
9 135# Thusters
6 Muscle-ups
6 135# Thusters
3 Muscle-ups, did 2.

Time: 30:00, couldn't get the last muscle-up, wrist kept giving out.

My first reaction to that video was, "Holy Sh*t, Dutch got beat by a chick??!!" But then I thought that wouldn't be such a smart thing to post considering I would probably get my ass beaten by her too!

Jessica - that was brilliant effort! Loved how you made Dutch look like he was standing still along the back straight-away! Beats the Olympic Games anytime!

thanks, all for the kind words. had such a fun time racing dutch- what you haven't seen is him killing me in a push jerk workout the next day!! now i know i REALLY need to work on my pullups. ouch. never seen them on video before.
i'm loving this kool-aid! all of you who want to run faster... crossfit endurance.com any program that i can PR in the mile at age 37- you gotta love.
and to answer the question posted earlier, i'm 5'8.
cheers ;)

15:35 as Rx'd

All I have to say is the dip portion of the MU sucked after Friday's WOD. But thank you Coach because I am now stronger from it. Get Some!!

Way to represent the fit moms out there, Jessica! I am a mom of 2 myself and love it that there is finally a place (crossfit.com) that I can go to see other motivated moms not making excuses, working their butts off and getting stronger and faster everyday! I love it!

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups SUB 45-36-27 Pull-ups and Dips

34:03

M/46/145

CFWU2, BWU w broomstick, 1-arm KBSx5,KBHPx5,KBHCx1
Thrusters for WU 10x45,5x65,5x95,3x115,2x135

As Rx'd
25:58

cfwux3 light on the pullups
burg wux2

15-12-9
135# thrusters broken
muscle ups (jumping on smith machine)

15:38

post wu 15-12-9 pullups/dips

32/m/210/6'5"

Subbed 3 pu/3 dip per mu

30:08

Like all higher rep body weight workouts, I was slow. First workout back in my work gym, did last week in a hotel gym which made for lots of subs and creative use of the equipment. Also made for lots of stares.

31 yo Male / 200 lbs
Just came back from surgery and a year off of Crossfit. Still sore from workout the day before so I did the CF Total from earlier in the week.

Squat: 335
Press: 170
Deadlift: 385
Total: 890

Strangely enough a PR for me.

15, 12, 9
135 Thrusters
ring dips

45, 36, 27
pull-ups

Chris

9:24

No access to weights; burpees vice thrusters & jumped on muscle ups

recovery cycle

75# thrusters reps: 15, 12, 9

Muscle-ups reps: 7, 6, 4

today's training:
ring practise, power snatch 3x 50 kg, WOD
3 rounds of:
20x 40 kg thrusters
20x 12 kg KB wind-mill left and fo right arm
200 mtr run
time 20:16 min
Was a lot longer then expected.

have fun, Johan

F/36/132

Thrusters 45lbs
sub 3 pullups/3 dips assisted at 55lbs - still - dammit!

20:09

20:54

there's a cert going on at my gym today so i couldn't do muscle ups so i did...NOTHING! nothing at all. just a big ole extra rest day.

bingo

i like the way you think man. could they air brush on some hair for me in the pics?

shana a

so did the hot chick muscle up club get together for this wod today? great job. and yes they have been harder lately.

scaled

1.5 pd kb thruster 15 12 9
pu with bungee 15 12 9
dips on plyo boxes heels on ground 30 24 18

leaving tomorrow to build a wicked o course 800m long with 20 obs. tax money put to good use CHIMO

Three rounds, 15-12-9 reps, for time of:
135lb thrusters (subbed 43kg/95lb push jerks)
muscle-ups (subbed sets of 3 false-grip pull-ups, 3 ring dips)

34:11

Realised I was doing push-jerks, not thrusters, when I started 2nd set, so continued with (deeper) push jerks for rest of WOD. Couldn’t have thrusted that load from full squat that many times anyway!

After 20th set of pull-ups and dips (5 into second round) I subbed pull-ups with feet up on a chair to reduce weight and added a little jump to dips, with emphasis on very deep eccentric contraction.

Was practicing muscle-ups yesterday and almost got one ... getting closer! Today's WOD will help, I'm sure.

time 18:06

Did 135# thruster/chest to bar strict chins at cottage . Time - 8:14.

subbed mu`s for 2chest to bar pu`s and 2 chest to bar dips 135# thrusters were heavy on the wrist. worked up a great lather. 20:50sec
GREAT WOD good fun with the 135# upgrade I like it!

HEY, I FORGOT I got my first mu tonight it was hard and awsome feeling! Mabe soon there will be some sets, yaya j33

Used 20 lb dumbells for thrusters and 3:1 band assist pull ups and bench dips for muscle ups

14:01

Rough

1st round Thrusters - 105lb
sub'd MU for 3/3 PU/dips

2nd & 3rd round 95lb thrusters

43:00

No go. Too tired from Bachelor Party. Will have to make this one up.

subbed 3:1 pullups/dips for MU's
38:50

subbed ring muscle ups with straight bar muscle ups

20:44

Oh Chan if I knew I'd tell you. It wasn't good leading up to the Games but if I warmed up well it was fine but since then it's been jacked up. Push-ups are out, heavy overhead stuff is out, pull-ups are just back in now so it's getting better but ever so slowly. Just another sign that I need to slow it down for a while...

Ok, that was retarded hard after day 3 of the last cycle. Shoulders and back definitely not 100%.

AM:
MTB Chimney Gulch to Lookout Mtn Trail to Enchanted Forest to Apex Trail. ~2hrs.

PM:
WOD as Rx'd:
10:12

M/31/145

115 lb Thrusters
Muscle ups as Rx'd.

29.25

Last round of muscle ups killed my time...

Jennie: 27 F 5'9" 160#

Three rounds, 15-12- and 9 reps, for time of:
95 pound Thruster
Assisted Muscle-ups

Time= 11:15

subbed +80lb Pullups, +80lb Dips 1:1
don't have wieght and rings in the same location

time = 35:46

should have subbed +40lb instead

Gaucoin,

If its a muscular issue, I'd look into a little acupuncture therapy. I had to have something done quick before the Games because massage and home Triggerpoint weren't providing any relief. I saw a biomedical acupuncture certified myofacial and soft tissue specialist (whew... mouthful). Two visits, lots of needles and a little electricity and I had total relief. Felt great for the Games. Hope that helps Brother.

Chan

44 minutes

15 Thrusters (55 lbs)
45 pullups (cw 60) / 45 dips (cw 80)
12 Thrusters (50 lbs)
36 pullups (cw 60) / 36 dips (cw 80)
9 Thrusters (50 lbs)
27 pullups (cw 60) / 27 dips (cw 80)

25:50 sub'ed jumping muscle-up's
ow
cherie

As Rx'd 32.37
Thrusters were ok. Muscle ups killed me. Took about 5 minutes for last 5 muscle ups with multiple failed attempts.

MGySgt. USMC M/46/6'2"/202

Aarrghhh

Did not have enough time to do this WOD but gave it all I had for the 20 minutes I had.

Made it through the 15 and 12 on thrusters and had to stop after doing just 4 pull-ups and 4 ring dips after the 12 thrusters. Yup I have rings but cant get the Muscle Up yet.

My body says that was OK though. My hands are trashed. 11 new blisters. ha ha ha

OooRahh CrossFit

m-20-160

14:00 as prescribed

Thrusters scaled to 115#
Nowhere to do MUs, so subbed in 2:1 of PUs and dips as I was pushed for time.

33:50

23/m/5'7"/149#

Thought about scaling to 95# and pushing forward on this one, but came up with an excuse not to. It's always so hard for me to motivate to do thrusters at night when I just want to get it over with. Hopefully that changes once I stop being a baby, or start doing the WODs in the AM again.

Since I just learned how to muscle-up, I subbed the WOD from August 1st: 30 Muscle Ups for time

Chained together 4 right off the bat; then 3; then 2; then 2. From 12 on I was doing singles mostly, with the occasional [attempted] double thrown in for good measure.

Tore some skin off of my left wrist around the 20 rep mark, but chalked back up and finished up.

Time: 13:10

More than happy considering 3 days ago I couldn't even do a single.

to i am the smartest guy in the world and did 21 15 9 took forever

M/35/185

23:58 not quite as Rx'd

Nothing spectacular. All thrusters done straight through. Got through 9 Mu's in the second set and switched to 4 per, pullups and dips. I started missing on the transition and wasn't sticking around all day to get the MU's done. Good Wod.

30:25. Avg. HR: 149.

Broken thrusters; jumped pull-ups w/ negative resistance; bar dips 3:1.

M/24/160/67"

Subbed 2X pullup/dip for muscle up. Finished somewhere between 23 and 24 minutes, according to the analog clock in the gym.

I've always used a lot of wrist/forearm support without going into a proper rack position when I've worked 95 lb thrusters, but the 135 finally forced me to work on my form and rest the bar on my shoulders. Once I did a few without breaking my noggin, it was as easy as doing 95's with a poor rack position, since I was stabilizing the bar with my body and not my arms. I'd recommend trying it without scaling; the deal breaker is an aggressive finish to the squat portion of the thruster, so as to launch the bar off of your shoulders for the push portion.

M/31/72kg

Had to do some subbing here:

50kg thrusters

Ring Dips & Ring PU's - I can do a few MU's in a row but not 15 yet!

Time 17:15

15 minutes of running, 3x 10 push ups 20 sit ups 20 squats.

20:30 140lbs thrusters(I'm dying on these lately) muscles-ups

Fridays workout wrecked my time.

31:00

#125 Yes, physical appearance is so subjective to the point it might not even be worth exploring this further. "Better" will always be different for everyone.

#122 I'm straight but I was trying to be somewhat objective and just consider muscle mass and body fat of CF guys and gals have relative to what I'm used to seeing achieved by guys and girls working out for strength or aesthetic purposes.

I could be wrong here but when I look at the differences between the CF men and women that show up on the main page and in many videos. I notice: they're both equally VERY lean and then guys are moderately muscled, nothing amazing though.

If you compare a CF champ guy's build to a typical weight trainer he's not going to look as much better as his capabilities are. In powerlifting, one can clearly see the difference between a good and bad lifter. You'll never mistake someone with a 600lb squat for an intermediate lifter of the same height and bone structure that only squats 300. They don't train for appearance either but the improvements are plain as day.

If you take many of the champ CF girls, they look like if you gave them three weeks they could walk on stage and win a figure or fitness contest. They're that well muscled and lean for their gender.

The hardcore CF guys couldn't/wouldn't win a swimsuit contest.

CrossFit is not an aesthetically minded training program so this is all irrelevant banter. The physiques built CFing without training for appearance at all should be humbling to wannabe bodybuilding weight trainers everywhere.

But when you do get nitty gritty and say what if they were to try compete in aesthetics, the best guys are just too small to even be close to cutting it for natural bodybuilding.

A few other reasons I've thought of:

-Average women working out are far more likely than men to be misinformed about weight training

-Or not weight train at all

-Women training for aesthetics are afraid to get "bulky" and thus shy away from body transforming hard lifting

-Western culture simply expects men to be larger than life and that's reflected in bodies of male bodybuilders.

This might have been a little rambly as I'm about to head to sleep.

Three rounds, 15-12- and 9 reps, for time of:
30 pound Thruster
pullups/pushups, sets of 3-3

6:12

:14::10 still haven't quite mastered the full lock-out at the bottom of the muscle-ups

This one destroyed me, body and mind. Scaling didn't work right...

15 110# Thrusters
15 MU's
12 110# Thrusters
6 MU's
9 110# Thrusters
1 MU (5 or 6 failed attempts)

Called it quits sometime around 22:00+ minutes.

ran 3.77 miles in 34:54--akko's loop, lake and fernwood.

As Rx'd 16:39

110# Thrusters
Jumping MU transition (learned at level 1 cert.)

No time. Forearms were toast from false grip. Body was toast from intensity level and heavy thrusters.

I really wish I had rings

135lb thrusters with clean off the ground
45-36-27 PUs and dips instead of MU

23:02

Rx 15 thruster, 7 mu's

Tore up my shoulder on the mu's and had to quit.

I'm done.

m/43/5'9"/181

m/38/5'11"/225
subbed dips and pullups for muscle ups 3 reps for 1 11:48

47 5'10 190

cfwu x 3 minus pu and dips

no rings 3:1 dips/pull ups

first time using 135 for thrusters all rounds broken and started with Cleans.

Forgot to time this.... dumbass!

F/38/5'6"/140

65# thrusters & Squat MU's (rings about waist/hip height, feet on ground)

17:37-for whatever it's worth

M/37/5'10/190
135# Thrusters as rxed
subbed dips and PUs for MUs 3 to 1
21.26
Avg HR- 153

m/33/165
cfwu (- p/u & dips) x3

scaled thruster to 115 lbs
subbed 2 p/ups 2 dips per muscle up

26:15

M/28/195/75"

as rx'd 17:11
Sore to the touch from 150 pu/dip workout 2 days ago. Made muscleups ALOT harder. I always suck at thrusters. I love these workouts. This is exactly what I need. (and maybe more deadlifts)

SUB 95# th
SUB 1x pu (forgot to do 3x)
SUB 3x di

23:13

M/38/150

m/21/145/5'10"
1 mile run
crossfit warmup x3

Three rounds, 15-12- and 9 reps, for time of:
40 pound Thruster
3 Pullups and 3 Bar dips

time - 23:15

26/m/6'/170

39:28

My rings broke on my first muscle up! Had to swear, then do pullups/dips 45/36/27. Was going to scale the thrusters, but just went hard.

25:10 wtih 3:1 sub for pulls and dips for muscle ups

M/23/6'3/222

135 thrusters
Subbed 45/36/27 PUs and Dips for muscle-ups

29:52.

Body feels like it is not recovering need more sleep/food.

32min 95lb thrusters, sub 3x3 pull ups/dips for muscle ups w/assistance

M/38/140/5'6"

Subbed 3:1 Dips and Pullups for MUs
Just can't rep 135# thrusters yet, subbed 120#. Getting there...

17:33

[Recuperation time needed before I could climb the stairs and get to work - another 17:33]

36 y/o male, 150#, 68"

Modified WOD 21, 15, 9
75# thruster
Pullups
Bardips
Time 15:05

I'm going to hit Steel City USA's CF gym for the first time for today's WOD, that would be Pittsburgh for those of you unfamiliar. Can't wait!! Pullups have been killing me lately, you guys must love those things.

I'm going to hit Steel City USA's CF gym for the first time for today's WOD, that would be Pittsburgh for those of you unfamiliar. Can't wait!! Pullups have been killing me lately, you guys must love those things.

22.m.134.65"

as rx'd
19:26

24/m/180

Whoever said that cleaning the bar was just as easy as starting from the rack is a dirty little lier!

sub slight jumping MUs after 1.5 rounds

32:55

48/m/145
sub 3 pull, 3 dip
95# 11:57
1-10, 95#, 11-15 105# 9:37
105# 7:00
TL-28:34

26:37

85lbs thruster, pullups and dips replacing muscle ups in sets of 45/36/27

CFWWx2
32:43
sub 2xpu/2xdip for MU

CFWU (5 p/u and dips per round)

thrusters as Rx'd
8 MUs first round, last 2 rounds were 10 ring pull ups and 10 dips

135# thrusters
They were heavy!
done in groups of 3
jumping MU
23:50 including a few min of wife/dog time
first day of the zone

27 / M / 175

33:05 as Rx'd

Man my hands hurt, the Thrusters were easy compare'd to the Muscle-ups. Last 30 MU workout was the first time I completed the 30 MU's so I didnt do to bad today, could have went faster, only if I enjoy the pain and blisters, which I dont so I slowed down on the MU's

Wow, that was hard.

I had to scale the thrusters halfway through from 135# to 95# - 18 at each weight. My form was breaking badly. I also subbed 3-1 pull-ups and dips, in sets of 9, for the muscle-ups, since I do not have rings at the gym and do not yet have the skill of a muscle-up. So it looked like this:

15 thrusters
9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips

12 thrusters
9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips

9 thrusters
9 pull-ups 9 dips, 9 pull-ups 9 dips, 9 pull-ups 9 dips

43:05

I'm spent! I don't wanna think about more pullups tomorrow (I'm lagging the WOD by 1 day, so the Tabata Something Else is tomorrow.) Ugh.

M/23/150 GregAWu

Subbed bar-MUs - 22:48

Managed all 3 rounds with the 135# thrusters split into 3 rounds: 5/5/5, 4/4/4, 3/3/3; but MUs turned into singles real fast.

M/31/5'7/176
As rx'd
12:54
Also did 500m row sprint for warmup-1:48
Max kipping pullups-43

Modified and Scaled:

15-12-9 of:

95# Thrusters
Jumping Muscle-ups

16:01 min

M/33/200/6'0"

34/M/170#/6'0"

WU: run 800m, (15 OHS/situps/push ups)x3, stretching

WOD: 15-12-9 for time
135# Thrusters
40# weighted pull ups
40# weighted dips

(22:03)

I have tried the 4x pullusp/dips sub for muscle ups a number of times, but I prefer the weighted pullups and dips. Muscle ups seem to be more strength oriented while heinous amounts of pullups/dips are more stamina oriented (quicker, less broken sets, more cardiovascular demand). In this WOD the focus appears to be moderate strength focus with multiple modes. Subbing 4x pullups/dips reduces the strength focus. IMHO

as rx'd

10.31

in reps of 15,12,9
95 lb thrusters
4 pullups x 4 dips= 1 muscle up

42:37

As Rx'd 19:10. I did not warm up properly so the first set of thrusters took FOREVER!

done yesterday

26/f/5'1/130#

breakfast: run 45 minutes = 6 miles

work work

played and won rec league basketball championship game. woot!

post: o so tired, but back to gym for
400m run, cfwu, db swings, warm-up thrusters

WOD:
15-12-9 rep rounds of
95# thrusters
muscle-ups
time = 13:15

ow. dang chest and shoulders sore from all those frikken ring dips the night before. popped right up on the pull-up portion of the mu, but pressing out of the dip portion makin sure to get full elbow extension wuz hell.

post: practiced chest 2 bar pull-ups, burpee pull-ups. bumped into a pair of dudes pushin thru the knees 2 elbows part of none other than the Filthy Fifties! offered them the chalk, stayed to cue/count, also let em use my jumprope. after finishing, they used my rings a bit for dips and pushups. felt good to share.

I like your train of thinking on the strength vs. stamina issue with muscle-ups & pull-ups/dips.

Finally got to this after an impromptu rest day

15-12-9
Thrusters, 139lb
muscle-ups

Got 1 muscle-up done in round 3 before 6 consecutive failures, after which i tapped it. This was always going to be a struggle. Should have done Porch mu reps ...

Thrusters/ muscle-ups

15 round 0:56/9:48 10:46
12 round 0:48/ 6:14 17:47
9 round 0:35/ 0:35 18:57

A tip GD gave me in July helped me get as far as I did - swinging forward to get a little backward momentum. Thanks mate!

Cheers, kempie

12:22 sub 3 to 1 for MU 135lbs rx

16:40

47 / 174

as rx'd 22:11

Thrusters done in 5-5-5, then 5-4-3, and finally 4-3-2. MUs all done as singles.

Modified MuscleUps for Pullups&Dips
14:13 w/ all Thruster sets broken

scaled :
15 - 12 - 9 thrusters 47 kg - 104 lbs
30 - 25 - 20 pull ups, regular dips

23:36

starting to be more comfortable with pull-ups, but sets always broken

M/39/180

Subbed 4 pull-ups and 4 dips for each muscle-up, and broke up the thrusters:
10/4/1
6/3/3
5/4

24:04

More better faster

33:08
2 rounds only
135 lb thrusters 1st round
1for1 dips pu
2nd round 115 thrusters

30m/175

14:14 as rx'd

left shoulder's got something going on

30/M/180

As rx'd: 15:14

m/24/6'2''/225

20:30

Sub. 45 lb pull-ups & dips

Scaled to 94# thrusters and kipping MUs
33:35

15:05

43yom / 150

17:23 with bar MU's

m/29/190

Sub'd 3 pu/dips for 1 mu. Otherwise as rx'd
21:09

After a week off for recovery this was a good dose of how brutal CrossFit is! It's good to be back.

18:29

scaled the 12 and 9 rounds of muscle ups. My first WOD with muscled ups, still have some work to do on them. I must admit, I was intimidated by the 135lb thrusters, so I regretfully scaled it down to 115lbs. This is one that I will look forward to seeing again, so I can get that gratifying feeling of improvement.

M/39/5'10"/173

Subbed 105 pounds for thrusters and 3:1 dips and pullups for muscle ups. Second round was the real killer, especially because I was still sore from Friday's 50-40-30-20-10. Last six dips were negatives only.

Time = 48:23.

I want to say"fittest men in America" article was great. But how about a senior class. My son-in-law should be near the top. Dr. Stan Gertler is 57 years old. He's a triathelete, and a Marthoner. He's up at 4:30 every day and trains before going to work. He is chief of gastro- intestinal dept at Anaheim Hills Hospital, working 8 to 10 hours a day. Then after work goes for a bike ride or swim. He competes in 3 or 4 events each month, and usually finishes near the top of his class. On weekends he teaches master classes in swimming. When he and his family go on vacation , they usally go somewhere to fish and surf, both of which he excells. I.m very proud of him. Dr. Jack Fraider

18 minutes

Great WOD. Filing this one away for later reference. Felt like a solid challenge but less of a grinder than I feared.

27/m/205

32:08
sub 2 pull ups, 2 dips for muscle ups
135 thrusters

That last set of thrusters was pretty hard to get up. Did a number on my wrists. Overall, I was completely smoked afterwards.

m/30/68"/163#

As Rx 18:38. One day behind on this due to a vacation weekend, though the sub workout I did yesterday in its place got my quads and shoulders (30"+ wall jumps and HSPU).

m/30/68"/163#

As Rx 18:38. One day behind on this due to a vacation weekend, though the sub workout I did yesterday in its place got my quads and shoulders (30"+ wall jumps and HSPU).

as rxd, on 8/18

15.13

M/35/170
Bozeman, MT

15 Thrusters (95#)
3Pullups/3Dips x 15 sets

12 Thrusters (95#)
3Pullups/3Dips x 12 sets

9 Thrusters (95#)
3Pullups/3Dips x 9 sets

25:49

13 minutes....subbed single pu and single dips...

41/m/72/175
First workout after two weeks off following 50 stitches in calf/shin after run in with concertina wire

15 - 95lb thruster, pull ups, dips
12 - 95lb thurster, pull ups, dips
9 - 95lb back squats, pull ups, dips

10:09

Did the "Porch" version (9 - 6 - 3 reps):

10:30

Anthony (M/29/167)

Playing catchup ...

15-12-9 reps of:
Thrusters 135 pounds
Muscleups
Time: 9:43

"Tabata Something Else"
Chinups 11-11-11-11-11-11-11-11 (88)
Pushups 12-12-12-12-12-12-12-12 (96)
Situps 17-17-15-15-14-14-12-12 (116)
Squats 25-22-22-22-22-22-22-21 (178)
Total = 478 (PR)

Thrusters and muscleups are a "bad" combo - hope to see more of those! It was probably not the best idea to double up workouts tonight, but I didn't want to miss out on these gems. I'll eat a lot tonight to speed up recovery. :D

23/m/193
16:20

1ST WOD of the day.

19:22 as Rx'd

Time spent on thrusters was negligible compared to the muscle ups.

129.4lb thrusters
17:12

32yom@195lbs
sub'ed 2PU &2DPS for 1 MU.
13:28

f/29/145/5'6"

65lb thrusters (still trying to increase this!)
Muscle ups/ pullups, dips when needed

36:03

Muscle ups killed my time b/c I can only do one rep sets...when I wanted to try to speed things up a bit, I subbed regular pullups and dips.

25/5'9"/135

22:17 with 42kg (92.5#)

Muscle-ups were much harder than I thought they would be...the thrusters really took it out of me!

19:55
as rx'd thrusters in basement and then out to garage for MU, could have saved some time after walking this for 3 rnds., but the rest was OK too.

yikes, that sucked.

Sub'd 120# (2 60# db) thrusters
false grip ring pullups
assisted ring dips

1. 15 thrusters, 45 pu & dips- 16:40
2. 12, 36 jumping 36- 10:36
3. 9, 27 jumpint, 27
total time: 34:52, 138 ahr/169 mhr.
Wow. great strength workout. done Monday, 8-18

24:47 Rx

Hands rolled out at bottom

14:16 as rx'd

M/44/200lb/6'1"

As Rx'd: 15:19

I severely underestimated the toll the MUs would take on me. Thrusters weren't too bad, but I couldn't go much faster.

I'm travelling on business and I did this workout at Crossfit Tricities outside Chicago. Thanks to owners Mark and Jason for their hospitality.

Scaled:
CFWUx2
80lb thrusters (21-broken,15-broken,9-straight)
Chins (21-broken, 15-broken, 9-straight)
14:39
then w/35lb tactical level 4 vest-
600m: 15pushup,15situp, 15 squats
600m: 15pushup,15situp, 15 squats
400m: just for fun
19:25

Sub'd dips for muscle ups. No rings and I'm old and need to sandbag a little. Also reduced thruster weight to 80#.

11'30"

Then ran 5k at 12km/h or thereabouts.

22/m/180

27:29 as rx'd
First time I was able to do two MU's consecutively

Running a day late and won't be able to make up the tabata something else or the DL WOD due to tropical storm faye forcing the gym to close: 15-12-9 Thruster(135#)/Jumping mu - 16:15 I am getting pretty darn close to being able to do a dead hang mu...need to invest in some chalk to keep the hands from slipping.

9:24 RxD

Great WOD

This was tough.

Warm-up: 20 min run to rec center

Round one: 15x135# Thrusters, 15 dead-hang pullups, 30 gravitron pullups, weight set at 75#. 45 gravitron dips, same weight

Round two: 12x135# thrusters, 36 gravitron pullups & dips, 90#.

Round three: smoked. Scaled down thrusters to 95# (too light, should have gone 115#), 9 reps. 27 gravitron pullups & dips, 90#.

Total WOD time: 40:15

25 min run/walk back home.

135# Thrusters absolutely killed me, but I got through 27 of the 36 prescribed.

M/35/6'/194

37:51

did 135 lbs Thrusters (heavy and broken) the subbed 4:1 pullups and 4:1 Dips...felt weak today not able to pound through the pull ups and dips as usual. Was steady but not driven. Knee bugged me again...gonna have to lay off the gams for a few days and spend some quality time with the ice.

Did some chest work at the end to get some beef back. But maybe it calories sooo...trying to fatten myself too...ending the day with ice cream...

28:04
95# thrusters

(includes a 6 min bathroom break)

Did "the porch" scaled workout:

3 rounds of 135# thrusters and muscle-ups: 9,6,3

Muscle ups were assisted.

Temp at 29Palms: 104
Temp in C'fit Ripper: 99

Had to change around a little bit with terrible results, oh well.

3 rounds 12, 6, 3
65 lb. dumbbell thrusters
3x Pullups
3x Dips (Still working up to muscle ups)

3 mile cross trainer
22:30
then
15 12 9
135 # Thrusters
Dips
10:04

33/M/184

as rx'd

14:41

88888888888888888888888888

not as rx'd

thursters - 105#
3 pull ups and 2 ring dips for a muscle up.

total time 25:29

88888888888888888888888888888

M 29 6'2" 188

getting over being super sick

as Rx'd: 18:20

finally getting sets of 3's and 4's on muscle-ups.

My arms are super torn up from them though on the outside of my bicep near the elbow joint. Are my rings to close to one another???

Please help!!!

25:25.

Subbed 3 dips & 3 pullups for every recommended muscle up. Everything else as rxd.

165/29/m/5.9

M/24
Bwt:195

Nursing shoulder injury
Scaled reps 12-9-7

135# thrusters
muscleups

16:34
took it pretty easy on muscleups becauseof shoulder

29/m/140lb

Thruster 112.5lb
Ring pull ups and ring dips
Time 22:00

F/24/5'3/100#

Half Intenisity Workout.
15, 12, 9 reps of:

Thrusters 20#
1 jumping chin-ups + 1 bench dip

31, 72kg, 168cm, male

19:30

Subbed 45# dumbbells for the 135# bar -- a little light, but not too much.

Muscle-ups were on a bar in sets of 2 or 3.

Done 8/19

CF Strength Experiment

9 rounds for time:
110# Thruster 5 reps
PU 5 reps

13:01

Cash-out
15-12-9 185# DL

34/m/180/6'3"
24:12
115# thrusters. I was down to singles for the last few.
Muscle ups: First one ok, then had to use a small jump for the rest. Many singles at the end. The rings hung just below the top of my head.

Did this one 2 days late. Arms fried from trying to catch up on WOD's. Did Thursday and Fridays on Sunday and then right into mondays Tabata.

Scaled to 65# thrusters still rehabing after knee surgery.

23:52
15 mu's 6:00 4/3/3/3/2
15 thrusters 1:37
12 mu's 8:07 2/2/2/2/2/2
12 thrusters 1:06
9 mu's 6:27 1/1/2/2/2/1
9 thrusters :33

1st Crossfit workout in about a month after being sick
scaled it alot and still beat me up
15-12-9
40kg thruster
Pull-ups
Ring Dips
17.10

16:47 as rx'ed

-jj

CFWU- minus pu's
Skipped this and went for a 3 mile trail run with my old man

went on a bike ride with kutter and jeremy.

Did 30 MU for time instead- 6:15 (PR)

Did this one courtesy of CrossFit New England. Very tough WOD, but would do it again tomorrow. Nice job wih this one guys.

15 135# thrusters

7 rounds of cindy

12 135# thrusters

5 rounds of cindy

9 135# thrusters

3 rounds of cindy

26:30

Sub'd 3x dips/pull-ups for muscle ups

30:48

Three Rounds
95 pound thrusters, 15-12- and 9 reps
Pull-ups 45, 36, 27 Reps

Time: 21:35

Good workout. The WOD's have had so many pull-ups in them that every morning I wake up I have to really try to lift my arms above my head. Gotta love it.

Paid a visit to Jeanie's Beach Crossfit in VB instead today, did a Fran style workout. Consisted of 21/15/9 of a combination Push Up/Squat Clean/Thruster + Pull Ups. Pretty good workout, felt really strong, but beat down throughout. Gym record is a 10:02, I did a 12:29, great workout, and great drop in rate.

sub 3:3 for pull-ups/dips

As Rx'd

28:55

August 19, 2008

Jodi (F/29/109)

21-15-9 of:
135 pound thrusters
muscleups

Notes: subbed 95 pounds for thrusters

Time: 29:34

The muscleups felt pretty good...but those thrusters...ahhh...they felt soooooo heavy. Had to do one at a time. This is only the second time I have ever done a workout with 95 pound thrusters. I'm happy I was able to do it.

Jeff @ home
12:10
Doubles and then lots of singles on MU.

Charity
12:25
all singles-
pressed for time and hands torn up from the other day

completed on Monday-
85# thrusters
20:10
been awhile since I have done muscle ups.

Subbed 4x PU/ Dips for MU's.

28.40

Good wod, I am beat and hands are aching

400m
cfwu -pu -ohs -dips
subbed 1:1 pullup and dips (no rings and fatigued pretty bad)
Thrusters as Rx'd at 135lbs
20:45

Did this WOD the day after tabata something else.
Now I know why they were posted in that order.
Chest triceps Grip and thighs were all completely fatigued.

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
Pullups and Dips no M-UPS
19:45

29 yom 225#
subbed 2:1 pull ups/bar dips
otherwise as rx'd
19:39
I could still feel those 150 ring dips at the bottom of the bar dips
chest was smoking

I had to substitute pull-ups=3 and dips =3 for each muscle up. I had to scale back the thrusters too

So:
115# thruster X 15
45 pull-ups, 45 dips

115# thruster X 12
36 pull-ups, 36 dips

115# thruster
27 pull-ups, 27 dips

total time: 25:30

m/37/188

rxd 9:22

didn't have enough ceiling room so did "L" muscleups with a little kip.

late post wod as rx'd 18:57

as rx'd:

18:41

Ce matin j'ai fait le training de lundi passé (15-12-9 de thrusters et de muscle-up), je vais continuer comme ça avec 2 jours de retards, question de mieux planné où je vais m'entraîner. Warm-up course 1 km + CFWU. J'ai fait le WOD en 14:43. Mods: j'ai subbé 2 dumbells de 30 lbs au lieu d'une pin de 135lbs pour les thrusters, subbé 1 ring pull-up + 2 dips pour un 1 muscle-up. Je suis brûlé en crisse, et pas en forme du tout.

Had to scale this one as I am not quite able to do a 135# thruster. Did 85# thrusters and subbed pull-ups and dips. Scaled to around 75%. My biggest mistake was only eating a bowl of cereal for lunch - no energy for work out. Wiped out bad.

85# Thrusters, 15, 12, 9
Pull-ups, 34, 26, 21
Dips, 34, 26, 21

48:04 (ouch)

34:00
sub 3x assisted dips and pullups for muscle ups. Used 95 lbs for thrusters.
95 lb thrusters: 15, 12, 9
dips assisted 20 lb: 45, 36, 27
pullups assisted 20 lb: 45, 36, 27

day off for us. (blah!)

Bwt:160.0
45lbs bar
80 of pull ups
90 off dips
it suck starting over and all the weights are less than before. I can only blame my self for starting and stopping and starting again.

M/175/25
Sub'd 3:1 for MU's but did #135 for Thrusters.
34:00

34yom/168/6'

sub'd 3:1 for MUs - 38:08

31yof/3:1 for MUs and doubled thrusters @ 65lbs - 28:00

M/23/6'7/235

subbed 3:1 bench dips and 170lb lat pulldowns for muscle ups.

Couldn't do last set of pullups with other guy on machine.

23:30.

M/20/6'1''/180

52:00, And my hands were bleeding by the end...

29M/5'6"/163#

As Rx'd: 30:45

First time w/ 135# thrusters. This wod killed my wrists. Good times.

48/m/195

135 thrusters as Rx'd. 15/12/9

1 M/U followed by 3 flaying attempts sent me to the subs with 3 & 1 to 1. 31:25.

31 and change

40:00, but I didn't complete the "12" set of muscle-ups. It was still 8 more muscle-ups than I've ever done in one workout.

My wrists are missing a good deal of skin.

(...took an extra rest day...)

13:45

scaled 19:42
thruster 115
15/12/9 pullups/dips

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: Greg A's Warm up, 15 reps per exercise + Deadlifts 245x5, 265x1,285x1,305x1,315x1,295x1,305x1,305x1

WOD: Thrusters and Muscle Ups (26:28)

135lb Thrusters: All reps A to A at the bottom to arms locked and head through at the top. Broke all sets into reps of between 2 and 5.

Muscle Ups: Bar Muscle Ups. Did singles with about 15 seconds in-between each rep. About half of the reps I put one arm over before the other.

Cool Down: One good Bar Muscle Up.

Have Fun, Train Hard,

Billy

m/31/145

subbed 30/24/18 of ring pullups/ring dips

21:50
Can we please not do anymore ring dips for a while? I have rug burn on my arms!!!

Subbed 2 pull ups and 2 dips per mu

135# thrusters are brutal.

42:16

sub 1 PU and dip for MU

12:26

28/m/175

as rx'd: 13:19

CAM - if you really misread the workout and did 3 rounds of 15, three rounds of 12 and three rounds of 9, you're a way better man than me!

M/36/142

@ home, subbed 105# thrusters, MU all singles, full ROM, 15:59

15-12-9
135lb thruster
pu
dip

14:45

15-12-9
thruster (135)
pu
dip

14:45

11:53

27/6'8"/215

37:45

m/25/6'3"/206-ish

subbed 50kg thrusters and 4pull ups and 4 dips
30:15
w/26/5'3"
alex the fiance subbed 15kg bar thruster and 2pull up 2 dips
17:11

M/35/166
SCALED TO 30 MUSCLE UPS AND 30 THRUSTERS IN SMALL SETS

Jumping muscle-ups unless otherwise noted...

Taylor: 15:30
Ryan: 19:28 (95lbs, 105lbs, 95lbs)
AL: 16:25
JJ: 16:04 Did 36 chair dips & 27 dips on last MU sets due to ripped blisters

25 yo m/ 200LBS
15,12,9-135 # THRUSTERS
45 PU, 34 PU, 27 PU. FORGOT TO DO DIPS
15:03

23:55

15,12,9
12lbs. dumbbell thrusters
jumping pull-ups
assisted ring dips

9:46

20 min
Sub 3 pullup and dips for muscle up

Age 52/BW 250# subbed 3:1 pullups/dips for muscle ups (45/36/27) and thrusters w/65# (27:36).

as Rx'ed: 21:58

Three rounds, 9-6- and 3 reps, for time of:
135 pound Thruster
Muscle-ups

13:34

messed up with reps
21-15-9

bwt 168lbs

24:01

M50/195#

Warmup: CFWU w/o pullups or dips

WOD: 32:13 with mods

mods: 115# for thrusters and 3x pullups/dips for MUs

Notes: Performed 080821. On MU subs, for 15 MU reps, did 15 OH grip PUs, then 15 dips, 15 parallel grip PUs, 15 dips, 15 UH grip PUs, 15 dips. Similar for 12 and 9 rep MU sets. Lost time moving from PU station to dip station to thruster station, but the rest helped.

Round times (thrusters/pullups+dips): 1:45/8:47/3:23/8:08/2:45/7:25.

as rx'd

18:58

subbed 2X ring dips and ring pullups for muscle-ups (30-25-20)

23:06

form sucked on EVERYTHING!

Subbed 88lb thrusters, and single PU/RDs for MUs. Getting back in gently after a week off ill.

22:25

08/22

100lb Thrusters

4/4 PU/Dips

34:55

17.13
thrusters@ 65#
Pull ups and dips on gravitron @ 110# with double reps

35M177
27:00
Sub'd 1&1 for 1 after pullup dip fest 2 days ago

35F130
14:00
sub 1&1:1, 60# thrusters
thought it was 21-15-9, so did
21-6-9

Tom
45:00
sub 2&2:1
Sub 115# thrusters

as rx'd: 19:03

still sore from ring dip/pull up wod but actually started doing better as the workout went on

m/19/5'9"/155

15-9-5 135# thrusters
45-27-15 pull-ups/dips:

37:09

Greg's WU

time as rex'd

24 minutes

done 8/23/08

scaled thrusters to 115# to be cautious with shoulder.

24:57

135-lb Thruster: 15 - 6 - 6
Pull-ups: 30 - 24 - 18
Dips: 30 - 24 - 18

Total: 25:38

5k outside with dog and stroller -- 25:50

WOD -- 25:15

subbed pullups and dips

15/15 x 3
12/12 x 3
9/9 x 3

Thrusters suck. Snakeman pullups getting much better.

-sub'd 115-lb thrusters
-sub'd 45-36-27 pull-ups/dips for MU's (80 assist)
24:58
-bad mix of workouts here - dead on pull-ups/dips from yesterday, plus all other workouts have pu's/dips; can't do GHD sit-ups, and every other workout has those - get with it CF

15:27
15-12-9
135 lb. Thruster
Muscle up
15:27

I did the first five muscle ups with a turn out and full extension, then did the rest the easier way. It was hard.

Then 3 rounds for practice
15 box jumps 24 inches
10 thrusters 85 lbs.
5 l-pullups
8-10 hspu

Then stretching.

95lbs x15
115lbs x12
135lbs x9

no pullups, dips or mu, tired and i was feeling like a big girl.

5'10, 200, 33, Male (not today)

39/M/183--Syracuse NY
Bar MU's
otherwise as Rx'd: 19:34

Age 36
BW 187

CFWU

21:06 as Rx'd, though last few MUs were UGLY.

m/6'/43/178

Three rounds, 9, 6 and 3 reps, for time of:
135 pound Thruster
BW+25lb pull-ups
BW+25lb pbar dips
11:23

Back still sore from kata clinic

did stairway to hell last night - treadmill cut downs, every two minutes raise the speed by 0.1 mph. You raise the pace and fatigue levelas you progress .. woo wee

41/m/66/158

Not as Rx'd
Three rounds for time of:
15-12- and 9 reps, for time of 85 pound Front Squats
45-36- and 27 reps, for time of Pull-ups and Dips

time for entry above 29:12

33/M/175

10:38

Did pulls instead of muscle ups

M/23/5'11"/180

15-12-9 of 115 lb thrusters + 75 pullups + 75 dips (25 mu's)

26:00

I almost threw up and fainted when I slammed my knee into a bar doing a set of pullups

M/39/170 - Sub: Ring Dips / Ring Pullups for MU
13:13

m/34/5'9/175

CFWU - 3. No PU or dips. 12 pushups 1st 2 sets. 4 HSPU 3rd set. Superman. Burgener.

22:25

Didn't feel like I was using heels & hips enough on thrusters. Hard to get a good breath in on each rep.

Jumping muscle ups. More jump than I'd like to admit.

Attempted 1 true muscle up after workout. Almost got it. Couldn't get left hand turned over. Kip at bottom seemed to help.

f/31/5'7"/168

cfwu x3 minus pullups/dips

12 thruster 55lbs
36 pull up (70 lb assist)
36 dip (70 lb assist)
9 thruster 55lbs
27 pull up (70 lb assist)
27 dip (70 lb assist)
6 thruster 55lbs
18 pull up (70 lb assist)
18 dip (70 lb assist)

approximately 30 minutes

44/m/166

muscle ups for first set of 15
then 36 PU/36 Dips, 27 PU/27 Dips

23:22

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Total time: 13:50 minutes

cfwu x 1
wod
15-12-9
135# thrusters
sub'd
assisted mu's (+5 pus/ringdips after mu's each rd)
37:44

TSCHANZY 46 YOM 165LBS 5' 9"

MODIFIED BURPIES INSTEAD OF THRUSTERS

14:07