Yeah I get to work out with Nigel doing muscle ups in his front yard!!

Great work Ricky and Joe!

Ugh....Bring It!

oh man this one ruins me. bad.

Cant wait for this one.

I DON'T HAVE ANY RINGS...GOING TO BE FUN DOING 30 BAR MUSCLE-UPS. NEVER DONE IT BEFORE.

SWEET! First WOD to use my new rings on!!!
Bring it!

Thank god its friday and the first day of a weekend workout cycle. Get some.

Ouch I'm still hurting (lats) from the pull-ups 2 days ago.

Last time subbed 120 pullups + 120 bar dips

This time I have rings and can't wait to PLOW through this one.

good thing i brought my rings to work tonight... was going to play with muscle ups, i guess i'll just play with 30 of them now...

I was starting to miss muscle-ups! I'm going to enjoy crushing my 18:27 PR :)

Crossfit is like Christmas Every Day!

gonna be subbing with rings...
3-2-1-GO!!

YES!!! I'm glad this is a WOD I can do after I ripped the callous off my hand during 'nicole'

When subbing pullups and dips, do you do 120 pullups then 120 dips, or back and forth?

30 muscle-ups for time- story of my life.

Ooo I was hoping a pullup intensive WOD was going to come up soon. Looks like I'm going to rock my old PR. This was my first WOD and couldn't do kipping PUs.. now I just have to find a way to string together dips like PUs.

And I was just about to go do some muscle ups.
Saved by the post.
This'll suck.

#16 3 pull-ups and 3 dips = 1 muscle up. So I would do 3,3, back and forth. Sounds too easy at first but you will be glad when you hit #120.

This is gonna bring the ruckus!

#20 4 pull ups and 4 dips equals 1 MU for this WOD

#20...according to the math done by the homepage each muscle up is 4 pull-ups and 4 dips

Hey all from downunder. first time post here, been crossfitting for a couple months and going hard in New Zealand!

#13 DJ585

It's great isn't it? Every WOD-eve the first thirty or forty posts have the same energy as a bunch of kids ripping open presents on Christmas morning!

#16 Emerial

I will be doing in groups of four (pullups then ring dips) for time. It is redemption time!

anyone know where to find the painstorms that the affiliates post? i looked on the affiliate home page to no avail

Will have to hold off on the WOD. Flying back to Panama City Beach tomorrow. Did a pool workout and then rolled for an hour today. Looking fwd to a rest day.

Get some, Go again!

OH man, this is gonna hurt.

Semper Fi

Awesome display by the guys on the vid.

#26 - Pelch - Here you go:

http://www.funckey.co.uk/forums/index.php?showforum=21

anyone have any idea where i can get my hands on those MEGA elastic bands... for tmw :) oooor atleast a brand name or something i can find them under????? got the rings but lack the strength... i want to start going through the motions of muscle ups instead of just subbing all the time.

Dani,
I got mine at ironwoodyfitness.com

Would stringing each in sets of ten (10-10) dimish this workouts effectiveness or deny the intended benefits of a muscle up? As opposed to doing the recommended set of 4-4 as a substitute. I would assume by the end of 120-120 I would feel just as fatigued, but could be mistaken having never done a true muscle up.

Hey, who's the guy in the photo doing a palanche on kettlebells? Holy crap ~

Awesome vid. I am going to re-double my efforts to get my first muscle-up!

I've never tried a muscle-up so this will be a first. However, I don't have rings so I've seen bar muscle-ups mentioned previously. 30 of those are acceptable or is it better to do 120/120?

What do you guys think about subbing in some neutral grip pull ups and chin ups along with the pull ups? maybe 40 of each?

Mark-

just saw your post from yesterday. sorry i do not know your cousin nicole ellis. i've been out of the gymnastics loop for a good 15 years now. holy crap i feel really old. my god nationals for me was 1994?!? oh dear lord, i'm an old fart. wow sorry, just realized how long ago that actually was. um so ya sorry i don't know your cousin. that's awesome she went to nationals! is she still competing? i know after that i was like ok i'm done, it consumes your life for so long that eventually you need to branch out and have a normal childhood. :-)

cool video today. ahhh bone thugs. oh ya good stuff. i forgot about them.

Like asked above, can we do 9 sets of 10 if sub 3 of each, or 12 sets of 10 sub 4 of each? I looked crazy at the gym last time I went back and forth so fast on 3 and 3. Also, where and what is crossfit central?

I have an issue with the 4 PU's/4 dips = 1 MU; I can do MU's no problem, so I can say from experience that the math is wrong. In my opinion, 1 MU is about 2/2. I think that a MU is more of a coordination/confidence movement (with a certain amount of pure strength, of course). I actually get much more tired doing 120/120 as opposed to 30 MU's, as I will tomorrow since the hotel doesn't have rings! Just my opinion - what does everyone else think??

#39
I completely agree with Hoot.
Not that I care at all.
Maybe those who can't do a MU after doing this a few times will get there.

Awesome, finally can use hte new rings, and I jsut started being able to do Mu's consistently!

5K run tonight in the hills of sw Denver. A nice rollercoaster change of elevation:

24:19

Did fall PRT a couple of weeks ago:

110 sit ups
61 push ups
1.5 mile run in 11:20 (above 5000ft elevation)

Making good progress since starting CF.

Need to work on more stamina on pushups...lactic acid build up is killer.

Any suggestions?

Nice video demo...however, I think a better choice in music would show a lot more class.

M/183/49

you can also use as a really cheap substitute for those expensive assistance rubber bands, bicycle inner tubes. a couple of those are only a few bucks whereas the brand name ones are kind of pricy for a basic garage gym workout hope this helps....

#39 Hoot
Having done plenty of subbed dips and pull up's I'd agree with you regarding how much more difficult they are compared to a muscle up.
It wasn't until I ordered rings and started working with them that I got comfortable even attempting a muscle (BTW: I still have work to do to master a MU)

Definitely a lot of technique involved. But the 4/4=1 substitute should remain. Here's why (from my perspective) substitutes are intended to be temporary until a person can transition into the movement/weight/exercise, they are not meant to be easy they are meant to be temporary.

Keeping the substitutes sufficiently difficult forces us to want to progress and learn muscle ups (and any other subed exercise/movement/weight) or forever remain stagnant.
4/4=1 sufficiently motivated me to buy some rings and learn to MU,otherwise I might still be subing dips and pull ups for MU's.

Rx'd is Rx'd not Rx'd,but if you don't like it you can do something else. Obviously a lack of equipment or need to scale not withstanding.
Substitutes are like substitute teachers back in school, they aren't meant to be used every day all year long, their a temporary substitute.

Get some rings for when you travel, it is well worth it.

My 2 cents.

I'm so excited for this WOD. It is the first time it's come up since I learned how to do a muscle up, so no 120 pull ups and 120 dips for me, HA!!!

My goal is under 6 minutes, but I really have no idea how long it will take, so 6 minutes is a totally random ballparkish figure.

Let the blistering begin

oh, you jerks.

you knew my pull ups were bad, didn't you? and you went and made them the workout.

well... alright then. 3.2.1.

If I have rings but can't do muscle ups, can I do 4 pull ups and then 1 ring dip to count for 1 muscle up?

Would jumping straight bar muscle ups suffice you think? It'd be nice if I could do them with out the jump, but it seems I need the momentum... :(
Sucks, cause I can do non-kip pull ups like its cool.

Oh come on coach! I waited an hour to get on a computer to see the WOD and I get this?? I guess the world knows I want to be able to do pullups on my own by the end of cruise so you're torturing me, but hell! I just killed myself with Nicole yesterday. Ah!!!! If this website was a personal trainer I would probably call it evil names. I know, I know... don't be a pu$$y. I get it. Damn you coach! I'm allowed to be angry for now. I'm allowed to cuss you out during the workout, and I'm allowed to pretend like I won't thank you for it later.

I am wondering if my gym will be able to accomodate this WOD???? We don't have the space for 10 people to do muscle ups so my guess is I will be doing 120 120 ungh! Me also thinks I will try sets of 10 ahhhh why did I have to look at this X-mass (props to #13) present early! now I will be thinking about it all night and day. sigh. Good luck everyone! 120, 119, 118, 117...
4, 3, 2, 1 go!

Sorry guys, great effort, but any video coming out of Omaha without Libby Dibiase is a let down.

Had to get this one done earlyy because I'm working 15 hours tomorrow at an office 2 hours away... do the math.

Subbed 120 pullups and bar dips (last 40 pullups were jumping):

19:04.207

One week of eatingg horribly really kicked my butt. I need to get back on the wagon and kick myself in the ass.

crossfit kirkuk,
check out the "crossfit endurance" site. they have an addition enduro wod to be used with the main site. I remember we were talking about more endurance stuff a few days ago. Check it out.

wow! who's those badass coaches?? oh yah, that's crossfit OMAHA!!! way to represent! i'm lucky to be training under you guys!

no warmup

120 pullups & 120 dips

24 sets of 5 pullups and 5 dips

30:00

anyone know what height the rings should be at? Thanks!

It seems to me that a jumping muscle up and a slow negative would be a more effective learning tool than 120 of each. Any thoughts?

m/38/6'3"/220

120 pull-ups 120 dips

30:43

improved by 3 min. still cannot kip. dead hang pull-ups are killing my times.

sweet, muscle-ups are so awesome. everyone at my gym always gives me looks when i do them

#56
About 6" above your reach.

#57
Agreed, but it's not as measurable. Better off doing those for skill work beforehand.

as rx'd 8:56

CFWU X 3 (-pu, -bench dips, + pushu)
14: 41

40 jpu, 40 bdips
9:09

Total time
23:50

Do more next time.

14:45

as rx'd
4:29-PR
previous-4:54

Did my first muscle-up at the VA Beach cert, thanks to excellent coaching from Pat Sherwood.

I am looking forward to this one!!

M/37/74"/290

32:30__ 10 rds of 12 jumping pull ups and dips. My ass is way to heavy.

22.55

120 pull ups
120 dips

120 pull ups
120 dips

19:02

no rings so we'll be subbing 4 and 4 can't wait

34/M/185

as rx'd
5:53

well, I'll be waiting on this one. see eveyone and the seminar in VA this weekend. YES

as rx'd - 5:30
PR by :15

120 & 120
26 minutes
no rings in SE Wisconsin

10 Straight Bar Muscleups, 80 pullups, 80 bar dips. I am forever stuck at 10 beign my max for muscleups since i firts learned how to truly explode into the movement.

M/22/6'4/200

40/m/17cm/71kg

As rx'd

10:15

More than 2 min slower than last time. Started strong with 5 and 4 consecutive MUs and was still sub 4 min after rep 15. But I missed lots of MUs later on. The failed attempts reqire as much effort as the good ones, but have to be repeated. I guess it was a lack of focus in addition to my arms being still sore from "Nicoles" pullups two days ago.

have rings, but still no muscle up.
Subbed 2 pullups to chest followed immediately by two ring dips for each MU
28:45
27M 6'5" 230#

m/28/6'1/190

no rings here in Cayman

120 pull ups
120 dips

27:52

40/M/210/74"

I have the rings but still haven't mastered the MU. I don't have a great place to put them in our nautilus dominated AF fitness center.

I subbed 120 pull-ups and 120 ring dips.

19:49

27/6'8"/210

Bar MU 13:21

M/47/6'/184

120 + 120

12:45

First 70 pull-ups done fine
For the remaininng I used assistance.
+
200 situps and 1,250yd swim

# 16

I would sub 4 pull ups x 4 bar dips and go back and forth between the two for 30 sets as that is what is RX'd if you can't do MU's or don't have the equipment to do them.

my tape-job held up well today, so no open wounds on my hands for work, unlike last time we did this workout...

7:00

my tape-job held up well today, so no open wounds on my hands for work, unlike last time we did this workout...

7:00

i dont have a place to hang my rings high enough to do muscle ups, and im still getting to grips with the false grip (pardon the pun)
Would 60 Chest to the Bar pull ups and 60 Hand to armpit ring dips be a fair sub? or should i do the full 120 of either but with a shorter range of motion?

btw i said '120 of either' but i meant '120 of both'

6:44

double post--I hate when that happens...I shouldn't be making rookie mistakes like that anymore, sorry...

Does anyone have a link or any photos on how to tape your hands for something like this...I will have to do the 120 pull ups route as I dont have any rings....was wondering if anyone can maybe explain or guide me to right area for this tape job

24/m/175 6'0

as rx'ed (sort of)- 27:59
did the first 15 MU in less than 5 min then I ran out of juice. tried and failed for 10 min to do more muscle ups but I was done. subbed 60 pullups and 60 ring dips for the last 15 MU. any suggestions on how to not bonk? Im following the paleo/zone diet so i dont think thats it.

I was on my way to PRing this today with a 14 second interval on my watch. I was rock'n and roll'n all the way to the 17th MU when my watch stopped beeping. I set the rounds for only 16 instead of 30. Talk about a dumb sh*t move. I tried to keep a count in my head after I realized that the timer stopped but I ended up loosing count a little. I think I did 32 or 33 MU's. I want to do this again soon just to see if I can do it on the 14sec interval. Oh well, that's why attention to detail is so important.

30 (maybe 33) MU's

8:15

Good video.
Strong work guys.

Sheesh...I'm still trying to get strong enough to do the kipping pull up...watching all of those muscle ups, not to mention the video from yesterday, you guys make the pull up look to #$*@ easy. I am envious enough to want to rip my hands to pieces doing whatever it takes to get there.

M/41/5'11"/185

60 pull ups
60 ring dips (30 regular, 30 with 3-ply band-assist)

18:30

F/38/5'6"/140

120 pull ups, 120 4-ply band-assist ring dips (10 sets of 12, broken)

33:58

What's everyones take on jumpoff reps for the muscle-ups? I've always lowered myself slowly and tried to string together consecutive muscle-ups without letting go of the rings, and then lowered slowly to a dead hang even on rest. I'm sure my times would be significantly lower if I did jump offs from the top on every rep as in the video. Which way is Rx'd?

Rick

Sadly the gyms here at Ft. Sill do not have awesome rings, so no muscle ups for me...but 120 pull ups and 120 dips after c.o.b., here I come :D

I also just got around to Nicole yesterday. Somehow I got it into my head that L-sits would be a good idea since I was in the shed and couldn't kip. I hit six and realized that I couldn't breathe with my abs tightened and felt like I might pass out so I switched to dead-hangs. When the dust settled and I added up the numbers they equalled less than Speal's first round. hahahahahahahaha There is a video of Brendan doing a deadlift, L-sit workout. I don't think I appreciated how frickin' hard that was, what with having to keep breathing to stay alive and all..

30 mu's

as:rx'd turn out every rep

time: 7:43

Oh, and a shout out to CrossFit OMAHA from Ft. Sill, Oklahoma! (both pics and vid is of CrossFit Omaha leaders). Very cool stuff from my hometown.

29 m 6'2 203
120 pu and 120 dips in 20:01

Tried to do bar muscle ups but apparently I still lack the coordination and strength. Hopefully todays blister lesson encourages and speeds my learning curve.

so, it's not a straight set of 120 pu's and 120 dips?....they're supposed to be 4 pu's/4 dips, 4 pu's/4 dips, etc?

#32 Aaron97gs

do the work correctly in the least amount of time. that's all that matters. split up the sets in whatever way is fastest.

A poll:

How many of you do the "Official CF warm-up" before each WOD?

120 pu + 120 dips
Did in sets 20-20, 10-10 x 6, and finally 5-5s
Did all with additional 20 lb. vest.
12:56

One day I'll find a set of rings and finally get to do a muscle-up!

In the Adirondacks this week :)

(wod from July)
5 rounds for time, 85# all:
15 DL
12 HPC
9 FS
6 PJ
= 28:55 (last time 31:08)
Erin

substituted 3 pull ups, 3 dips

15.35

Steve
M/46/171

100 Strict Pulls
100 Dips

20:21

38/m/150

12:15 as rx'd. Felt pretty good but still tons of room
for improvement.

answer to the poll:
I usually do the offical CFWU x2. I also add the Burgener warmup when I have a bar.

33/F/5'10"/150

YAY! I finally got my first 30 Muscle-Up WOD as Rx’d!!! OMG - I’m soooo happy! All the days of suffering make days like today TOTALLY WORTH IT!

As Rx’d
14:09

As Rx'd 9:33

30yo/M/6'4"/205#
As Rx
11:05 (PR by 31 secs)

age 42
bwt 215#
120 pullups
120 dips
time: 17:55

Hey Nadia

I talked to my cousin and she said that she thinks she's heard of you. She said something along the lines of , "Oh yeah, that was like back in the Dark Ages, right Mark?" Ha-ha....

Sorry -- couldn't resist. <:-)

15:50

First time doing them all from a dead hang. There were at least 10 failed attempts but overall I'm happy to be doing legit muscle-ups.

loved the video, the muscleup is the coolest movement in crossfit. very, very strong work joe and ricky!!!!!

i've noticed since practicing C2B pullups the muscleups have gotten easier. I hit 5 consecutive for the first time ever and was under 10 min for the first time as well. I was plateaued at over 10 min for about 6 months. The c2b pullups have helped to break the plateau.

30 mu for time as rx'd with lockout at the bottom: 9:10.

bw 165

120/120

16:52

+ 24 ld weight vest

Greg 23/m/143 - 4:30 PR!
Steve 52/m/165 - 8:48 PR!

Today really lowered my self esteem quite a bit. This morning I finally had it with the guy who usually assists my pullups so I had to do them by myself, which meant jumping pullups. Damn him for being a whiny lil baby. I did 30 of each, but the gym was so packed and people were staring at me waiting for me to be done with the equipment. They were almost drooling like wolves waiting for the deer to look the other way. It was either that or they were watching the TV behind me, but it was Rent and they looked anxious, and I've never seen a group of muscleheads that excited about Rent. I decided since I was making a fool of myself in the first place not being able to do either a pullup or a dip correctly, I'd get out of there before the wolves got too hungry, know what I mean?

I'm pretty disappointed with the fact that I didn't even pick a new WOD but maybe I'll do two of them tomorrow. I could come up with a million excuses why, but excuses are worse than wishes I think.

On the up side of things I strengthened my will power today. I had ordered a bunch of Hello Panda creme filled biscuit things that I had tried in Malaysia and they arrived today. I ordered them before I began the Zone diet, so to have them arrive when they are so totally not in my diet was a little disheartening for me. I ran around giving them away like crazy. I even found some people outside my shop and asked them if they liked chocolate. Luckily they do so I forced these snacks on them. They're all gone now and I didn't even eat one! I'm proud of myself.

Oh and to my favorite poster Nathan T... wouldn't life be so much easier without that breathing thing? If only, if only the woodpecker cried. (I don't know what that's from but I've been saying that for years now. I'm not too sure what it means either.)

Oh, and final note, for being a pu$$y today I feel like torturing myself on the next rest day so anyone who feels like making up some nasty a$$ WOD, go ahead and email it to me. I will take on any challenge!

43/141/5'9"/f

can't do muscle ups yet
asst'd machine at 28# help
1st round 10 pullups/10 ring dips (last time did just regular dips; no rings)
rest of rounds 6 pullups/6 ring dips

23:10 :(

Tired today. a.m. workout. ususally eat b/4 workouts. no food! Next time eat first!

as rx'd - 9:08

Followed by Cindy (5 pull-ups, 10 push-ups, 15 squats) 15 rounds in 20 minutes.

#118 Erin

It's from a 2003 movie titled "Holes".....

If only, if only, the woodpecker cries, the bark on the trees where as soft as the skies. While the wolf waits below, hungry and lonely, he cries to the moon, if only, if only.

It's about wishing...ie "if only"

#102

Personally I always do the Official warm up 3-4 sets each. If the WOD is squat or PU intensive, I usually only do 2 sets of that particular exercise. I have recently started incorporating dislocates and parts of Coach Bergman's warm up in there too. So my warm up is slowly becoming a WOD all by itself... LOL.

As for the MU being 4/4=1, gotta say that I agree that, this sub is pretty close. The real work in the muscle up isn't the dip OR the pull up, it's the transition between that is what makes it the ultimate upper body workout. I just recently got my first MU and have now started to be able to string a couple together, and many of the times for 120/120 are very close to my 30:43 for 30 MU.

Do a google search for power athletes magazine, great muscle up tips and a workout to do called 3 weeks to a MU. Worked great.

The muscle up is a great test of strength and coordination but I don't see it's use in everyday life. Bar muscle ups, yes. You might have to scale a wall or climb a fire escape to save your life. But when in life are you ever going to have to use a set of rings to lift yourself over an obstacle? If this move is just for strength I get it. But rings? Just showing off I think.

60 reps of PUs and dips
12 sets of 5 PUs and 5 dips
20m 54 secs
mix of UG/OG grip PUs

OOOPPPSS sorry it is Coach Burgener's warmup.

ow. ow. ow.

120 pullups on the gravitron (50# assist, but take a gander at my weight. Not fat, I might add. And yes, I've gained 5 # of muscle since I've been crossfitting . . .)

120 dips, old school unassisted for 60, the 60 on the gravitron with 50# assist.

At 4:30 am. Before my 12 hr shift. Excuse my suckiness.

23 min.

Nadia 37 - I have to laugh, in 1994 I turned 30 and decided I should have a normal childhood too! Sounds like you have a ways to go before you are an official old fart, my friend. When you get there, wear the title like a badge of honor.

Good music in the video today. Great effort too.

I'm bringing my rings to one of those gyms where the only place people sweat is in the sauna before they slide their butts into the whirlpool.

I already have a reputation for doing killer workouts and every other word that comes out of my mouth being "CrossFit".

I'm going into the land of partial ROM pull-ups where everything I say and do is challenged.

Overheard one trainer I trained the other day talking to his friends yesterday - He said "that little girl wrecked me yesterday. I don't think I can do legs or abs or triceps today." His friend said "Well, can you do back?" (I love that. Can you "do back") He said "No I don't think I can do that either". I walked over and said "hahahhaa are you okay?" He said "Yeah I'm so great. That was an awesome, awesome workout". I said "CrossFit".

Poor Guy. I "Franed" Him.

hehe they'll learn.

I realize "virtual shoveling" was Tuesday, and it was awesome. I have had that song from the "how to virtual shovel" video in my head since I busted out 14:35 as rx'd. Can someone please tell me the name of the song and artist?

Projected 30 MU time 15:00, current PR 21:35

23 MINUTES
Subbed the pu's and the dips 4/4 30 sets
DIPS on rings w/feet elevated
PU's any way that worked w/out jumping

Didn't have stopwatch/used phone ow ow ow ow

m/19/5'10"/165

120 pull-ups (dead-hang) 120 dips

10 sets of 12 of each

19:36

M/52/174
Still not able to do a muscle up so it was the 120 pull-ups and dips...still sucked at them.
As rxd=15:03

M/27/6'/200
It took me just over 35 min, but I finally completed it as rx'd.

@Comment #128:

haha... that was a good read. I know what kind of gym you're talking about, I'm doing CF in one of those, most of the time. I have a playground with some rings near my place so today I'll be outside for the WOD. Can't wait to get off work!

30 Muscle-ups (5/5/5/3/3/3/3/3)

9:10

mark #113-

you think you are soooo funny! ;-) (ok you really are)

kamper #127- thanks! i don't feel old, i just can't believe how time flies. guess you really have to make the most out of each and every day. when i do become an old fart, you can bet i will wear that badge with honor! :-)

my arms are still destroyed from nicole. 120 pull-ups and 120 dips here i come.

M/40/187cm/91kg

120 pullups & 120 dips

30 sets of 4 pullups and 4 dips

29:22 I cant use my arms anymore.....

Amsterdam , The Netherlands

34/180lb/6'3"
10:22 (pr by 3 minutes)
Jump/hopping with rings set above my head 2". Biceps still tight from max rep pullup WOD two days ago. Warm-up: a few rounds of dangling from pullup bar for 10-15 seconds followed by 2-3 slow pullups to chest. Also few rounds of holding myself down in ring dips for 5-10 seconds and slowly pressing out. Rested 3-4 minutes, then started.

120 pullups - 25 strict, 95 kipping
120 dips - 40 ring, 80 bar

25:00

Anyone have a good workout for progression to MU's? I feel Like I am strong enough. I just think I am missing the technique. Any help is greatly appreciated.

27 / M / 5"11 / 160 lbs

NO Rings

120 PU / 120 dips

twelve, 10 set intervals

12:57

30 muscle-ups for time

10:42 as rxed - still not perfectly straight at the bottom but pretty good

1st 10 in 3:27
2nd 10 in 3:10
3rd 10 in 4:05

Slowed down last piece as had about 4 misses getting the last 7 reps

Pretty sure this is a big PB but can't find a time for my previous efforts. All singles with no negative.

Cheers, kempie

26.m.6'4''.225lbs

4-kipping pull-ups, 4 bar dips * 30 rounds

16:55

When I started CF a little under a month ago, it took me around 18 mins to do 100 pull-ups. Granted, I couldn't kip then, but now I can do 120 pull-ups AND 120 dips in a minute less than that. That's sweet.

Here's hoping tomorrow's WOD can be completed in an hour. Gym opens at 7 and I gotta leave by 8...

Mark
120 pull ups
120 ring dips
14:45 PR
30 seconds/4

Theresa
120 small band pullups
120 L dips
21:57

5:25 as Rx'd

(still no turnout at the bottom though)

7:04 with hands turned out at the bottom.

Way off my hands turned out PR and way, way, way off my hands not turned out PR. I was stupid. A kid at our box has the top time of 4:22. I thought I would try for it today. First 10 muscle-ups in 51 seconds. By rep 15 I knew I was going to be in trouble. I prematurely blew my WOD!

Also, I was horribly sore still from Nicole. Anyone else? My arms were almost as sore as they were after the 2007 Crossfit Games. I drank too much beer and wine, and not enough water the workout. I paid for that mistake.

I don't know that a 7:04 is going to sit well with me today. I might try it again after 3pm.

Is anyone Crossfitting in the Windsor/Enfield/Suffield/Granby part of Connecticut? Any CF Certified trainers in the same area?

Had to stop after 18 MU's. Hurt my tricep at BJJ and the MU's were making my tricep really sore. Initially was only able to do singles but, I put together 5 sets of 2 towards the end.

Can't wait to try this one. I don't have rings, so I'm doing this on pull-up bar...will post time tomorrow morning.

As Rx'd
20 mins.

My time sucks but I actually able to do all muscle ups this time instead of subbing pullups or dips.
GET SOME....

Dear Crossfit,

I completed my first muscle up while travelling in Mexico. It was not as RX'd.

After a romantic evening tryst with my novia, I returned to my Mexican homestay family's house at 6 am to find the outside door locked. There were two locks for which I had keys and a 3rd one that bolted from the inside. At 6 am there was no way I could buzz inside to have somebody let me in, and I didn't have my Mexican sister's cell #. I had to get in somehow, sleep out in the street, or wait until 9 or 10 for somebody to wake up.

The locked door was built into a wall about 9 feet high, and above the door was a roof overhang about 10 feet high. Also on top of the wall were various plants which made it necessary to have to get on the roof to get into the front yard.

After making sure there was no barbed wire or broken glass on top of the wall or roof, I jumped, grabbed the top of the wall and pulled myself up by my fingertips. At this point I had completed the first half of my muscle up.

Next to me was the roof I needed to get on in order to get to the other side of the wall and into the house. Now, hanging on the wall by my fingertips, I had to reach over to the roof, push myself all the way up again, lean forward on my stomach and swing my legs up on top. With that done I rested for a minute, happy knowing that I was about to be asleep in my bed. After that I rolled to the other side of the roof and lowered myself down to the driveway.

I was huffing and puffing for a good 10 minutes after. Crossfit may have saved my life and at the very least allowed me to maintain my dignity and propriety in the eyes of my family. Awesome.

m/43/175

cfwu x 3 - pu/dips

120 pu
60 ring dips

30 sets of 4 & 2

17:30

7:52
as rx'd

Freddy C. i did the same thing. i finished my 10th muscle up at just under a minute. i still got 4:30 but if i had broken them up in sets of 5 i would have been able to get it done faster

I've been waiting by the door all morning for my rings...

I was wondering when we would start hammering the lats again. It's been a while. No rings at the gym so I did the 120 pull ups and 120 dips.

Started off wearing a 20 lb vest then had to take it off after 40 pull ups and 40 dips.

5:35 - 40 pull ups / 40 dips with 20 lb vest

9:56 - body weight 80 pull ups / 80 dips

15:31 - total --> never stopped the clock to take the vest off

120/120@ 34:48

Bwt: 137

As Rx'd + 20lb vest

7:53

Not my best but I'm super fried from Nicole on Wednesday!

m/27/195/5'11"

43 min. 120/120 by way of 24 sets of 5 and 5.

I posted this yesterday, but got no response:

So, since crossfit is supposed to prepare us for real life situations and thats why the workouts are constantly varied, dont you think there should be a time when we dont do three days on, one day off? Because some day we might be faced with a situation in which we have to keep going for a 5,6, or 7 days.

I am not complaining, just a thought that went through my brain for a second.

6:21 - 30 ring MUs. All reps started and ended with straight elbows, no jump off reps.

Burned myself out by doing 10 consecutive at the beginning.....need to pace myself better.

Omg Mark, you are now my hero! I randomly blurt out that "if only, if only the woodpecker cries" and everytime I do people are like "what are you talking about?" then I have to admit that I have no clue where I picked it up from. I thank you my friend.

And now some more comments because I haven't learned how to shut up yet. I'm totally stoked about Crossfit Omaha being featured as I grew up an hour away from there. When I go home on leave this winter I will definitely have to hit it up. Looks like a good place to train.

Oh and to the poll, I normally do the CFWU but sometimes I forget what all I have to do, so I don't do some of it. Other times I get too anxious to start the WOD so I'll try to hurry through it and be like "screw it" and stop before it's over. I have no patience, I swear.

I know I was going to say something else but this internet is sooo slow in the middle of the ocean that it took like 20 failed attempts to get the entire comment page to load. Thank god it did because I was about to put my fist through something and there isn't anything soft around (like I said, I have no patience, lol.)

25/M/185
2:49 as rx'd
Same exact time as last time.

m/38/188/70"

cfwu*3 (minus last set of pu and dips)

120pu/120 dips

12:33

Post:
OHS work: 70*15, 90*15

19 min, one at a time turned out, fixing technique, eating better has also helped

NIce job Joe and Ricky! Looked like a fun way to keep the pace up.

First time as rx'd with my new rings:)

16:38
doing them one at a time, quite a few misses in the early minutes until I focused on not bringing my legs up so high for the kipping part

two things became apparent:
I need tape
I need chalk

m/40/205

as rx'd hands turned out full ext. 9:09 pr

as rx'd:

12.21

(palms not twisted out at bottom... yet)

Muscle Ups today. UrbanAthalon in NY tom. I hope to see some peeps representing Crossfit with some witty T's.

4:47
Turned out for the majority of reps I missed 4

PR

Quality track, RIP BIG.

Skipping this and hitting Painstorm tomorrow. Let the good times roll!

Great vid, guys.

m/32/188/6'

1 bar muscle-up (ouch)

120pu/120 dips
28:33

15 minutes of jump rope work

Great Job Babe! Now I want you to do the workout with me on your back! That will be the ultimate test of a weighted muscle up! :)

Sailor Erin,
Where are you from? I grew up an hour away from Omaha and my wife grew up 10 min from Omaha. I plan on stopping by there while home for holidays also.

still can't do the full muscle-up. did 6 sets of 5 ring pull-ups/5 ring-dips though. 23:13

Speaking of witty t-shirts, where can I order some?

33/M/72"/180

30 MU as rx'd 13:49
almost 7 min better than last time

First time doing ths one

All singles but all strict

19:44

As rx'd
1134
First time I was ale to complete the whole thing

30 Muscle ups- with out hands turned out at the bottom (so just short of full extension)

9.11

120 Pullups/120 Dips

did them by 8's

20:30

Annoyed because on my second to last set of 8 pullups, i was walking to the bar from the dip bars and this older guy goes over and kicks my stuff out of the way (literally kicked) to stretch underneath the bar. I asked him if he could move and stretch somewhere not underneath our only pullup bar, and he said no..that he was going to do pullups..so i had to wait about a minute for him to look at hte pullup bar for 50 of those seconds and then do 2 pullups and then get back on the elliptical.. sorry..annoyed

m/23/6'3/222

30 MUs in just under 30 minutes. Not the best time but the first time completed.

f/39/133/5'0

Still can't do a muscle-up...

120 pullups/120 dips
used green band on pullups and did dips on piroullettes (sp?).
Did them in sets of 10 each, switching back and forth.

20:40

12:27.

as rx'd: 6:44 PR by :20

M/25/135/5'11"

120 PU
120 Dips

17:56

17:33, no access to rings today, so had to do 120/120 in sets of 10/10. Exact same time as last time I did 120/120 sub over a year ago.

60 pu&dips = 13min

38m/6/185

wod as rx'd since 5/22/08

9:30

# 33

What photo? I wanna see it!!!

m/40/72/175
ran 3m @ 21:30

120 dips, 120 pull ups - on gravitron machine.
14:33

Hey coach I agree with #159. Could we have sort of a hell week (much like navy seals do during their training)to see how far we can push ourselves? I know that I would like to see how far crossfit has taken me on the fitness scale. What does everyone else think?

30 HSPUs + 30 PU with 55# + 30 ring MUs
Time ,forever.

120/120 sets of 10

20:45 hand busted open after 90

M/28/185

M/23/174

30 mu's
4:59

My goal was to get it in under 8 min. Nice start to the weekend.

Quinn #159:

The 3 on 1 off schedule was determined by experimentation in the original CFHQ to produce the optimal benefits from the Crossfit method of training. Many of us do a different schedule for different reasons (I use my hands on Tuesdays and Thursdays for my job and I get a tremor that interferes if I do a WOD on Monday and Wednesday, for example). Since the 3/1 schedule produces the best TRAINING outcome in general in Coach's opinion, a 3/1 schedule is posted here on the Main Page.

Remember that CF is a GPP program designed to prepare you for what you do OUTSIDE of the gym, not so much to prepare you for the next work-out. If you (or Reaper 08) wish to add in an extra WOD or three instead of a Rest Day have at it! Or shock your system with a PM WOD after an AM WOD.

I definitely think you should choose a Painstorm for your extra experience :=)

12:34

as rx'd

10:36.54

9min faster than previous pr.

Just got my rings last week and after many failed attempts, I still can't get a muscle up so WOD was scaled...

30 rounds for time of:
1 ring dip
2 pullups

10:48

Yellow band assisted mu's. The band was mounted 28" below the lower edge of the rings.
13:08

52 pullups
52 dips

25:42 (basically had to cut it there and get back to work)

dips are easy enough, but still struggling with pullups...getting closer though. great WOD.

Sub'd the following workout, for time:

100 meters walking lunges
100 squats
800 meters run
100 squats
100 meters walking lunges

22:42

16:37 with subbed 120pu and 120 dips. new PR

M/39/6'0"/155

As Rx'd (in boots and flight suit)
7:07

PR remains 6:53.

#102 d22 - Count me as a "usually". Most wods I do at the gym in which case I'll do the CFWU except when it's Oly lifting when I'll do two rounds of CFWU and then the BWU. Some (like today's), I have found a different place that works better, in which case I do something more similar to Greg A's WU. I used to do the CFWU every day but that started getting boring (like BB routines do) so I mix it up now.

13:00

Really, really wanted to do muscle ups today. Wrist couldn't handle it, so I subbed 100 pullups and 100 pushups.

No time but my left pinky finger ripped open on the 70th pullup. Ow.

4:48 - yesss!

M/31/6'/195

14:45

mostly kipping muscle ups in strings of 2-4 after first 5

24/m/5'11"/184
10:59(PR) as rx'd...2nd time as rx'd, did it in 20:20 last time.

m/35/218/5'11

30 M/U
* subbed 120 pullups/dips
18:56 pr by nearly 3 min

Glad I did the 120 instead of the 90. The last time I did this was 120 reps so I now can compare. I was almost tempted to ratio 3:1 or 2:1 based on some of the comments. I actually forgot that I did this workout before (my first blood blister). So I guess whatever the output, stay consistent.

Hi to Kevin who's off to Cali to get his CF L1 Certs today! Bring back the goods for us, man! Play hard...

120 dips/120 pull-ups (done 10x12)... about 40 minutes & two really busted-up blisters later...but done.

M/29/220/6'1

Black Iron Woody Assistance Band
Assisted Ring Muscle Ups: 30

19:18

Ok, first time doing this with actual Rings, tried to do 5 at a time. The first 2 sets of 5 were in a row with just the band helping. After that they broke into sets of 2 and 3 with a little bit of a one foot hop at the bottom.

My advice don't get rings unless you already have assistance bands or you are already a pull up guru.

Peace out

m/28/175/75

managed my first 3 mu ever but lack of proper technique made me spend too much energy.

did 3 mu + 60pu+ring dips
time: 21'12

m/5-8/160/35

120 weight assisted PUs and dips, 110 lb assist
13:30.

On the road in Kansas City MO. No rings available, did the 120 pullups and 120 dips 17:50. Too easy I got my rings but have not had the time to set them up yet. Would any would agree thata MU are harder than PU and dips.

M 33 / 181 / 6'2.5"

5k run 23:31 (hill trail)

1 hr break

WOD As Rx'd 9:40
(Did my first MU 2 weeks ago. Been doing CF for 8 months now. Finally figured it out :)

30 min break

TKD sparring work out 75 min.

145 freddy c

"prematurelt blew my WOD"
that is hilarious.

did the workout today in 10:15, i really wanted my first sub 10 but i'm still hurting from nicole.

stay classy

5'4/170/30m

6:32 Rx'd

Muscle ups are still one of my weaknesses, but I managed to shave 3 minutes off of my last time.

FIRST MUSCLE-UP WOO-HOO!!!

David
M - 33 - 5'10" - 173# BW

DROM warm up

10 Muscle-ups

Five rounds for time of:
10 Pull-ups
10 Ring-Dips

Post WOD: 50 double unders

Notes: First muscle-up ever! Managed a total of 10, and then completed a mini WOD to scale out the rest of the WOD.

It's also been about 2 weeks since I've been weighing and measuring everything and I'm down to 173 from 182. Been zone about a year, but haven't been super strict like this before (was up to 205 in August of last year).

WOO-HOO!!!

Thanks COACH!

41/m/66/160

Not as Rx'd. 27:35
120 pull-ups and 120 dips (dips at BW -45lbs)

I went back and forth between pullups and dips after every 5 reps. The dips were too easy. The hardest part was shredding my fingers on the pull ups.

Thanks for the great workout coach.

M/43/6'0"/173
partitioned 6x20 pull ups and dips
15:30
1 Aug 08 attempt was 30 minutes

Very happy to have done this as RX'd.

I got my first dead-hang muscle-up while just playing around with the rings the other day, so I was stoked to see this WOD today. I was assuming it would take a decent amount of recovery between each one, and was hoping for sub 30:00.
Came in at 26:31, and I probably had about 20 failed ones. Lots of room for improvement, but I'm glad that I finally have a grasp of this motion.

120 120 by 4 30 set
27:36
right front shoulder still bothersome. full dip is painful and then alleviates itself once warm up. will be sore tonight and tomorrow.
arms
ran brief--1 mile

After 10 min. warm-up on the cross trainer,
120 pull-ups and 120 dips: 10:29.

M/22/155/5'6"

29/m/5'11"/200

Last time with this WOD I got 16:45 and that was my first time doing it as Rx'd.

As Rx'd
7:06

Almost 10 min under my last time.

First time

120 Pull ups
120 Dips
13:10

Then 5k run
21:55

m/26/195/6'0"

Crossfit Kirkuk

22/30 muscle-ups and I could do no more. Had about 6 failed attempts that killed me. This was my first muscle-up WOD after doing my first muscle-up a couple weeks ago. Love it!

Jerickson- did the 400m run and pullup workout from a few days ago...I think he did 8 laps and 100 Pullups.

120 Pull-ups, 120 dips

Time: 13:26 minutes

as rx'd 8:15
needs work
blistered wrists

M/28/135lbs

8.49

Not a PB but much better than the last few attempts.
Had 28 at 7.38, PB is 7.58....then missed 2!
Had 20 or so at the 5 min mark.

as rx'd, 120PU 120DIPS, 20 sets 6 + 6
19:19

M/25/6'/160

6:29

muscle ups done on a pull up bar

modified 4 pu + 4 dips x 30

26:10

33 yom 220 bwt
bike 10 miles

wod subbed 120 pu's 120 ring dips partitioned
time: 19:41 last time with this format 27:52 new pr by 8:11

bike 10 miles

M/23/6'1"/180

5:23

I can blame that on Isabel again today, but really, I just crapped the bed with my grip

m/36/5'10"/168

First attempt at this wod

7:17

thanks for the coaching Sherwood!

F/142/31

120 pullups
120 dips
Done as 10 rounds of 12

16:54

28/m/194

17:05

Full extension to full extension. Missed on 22 attempts, resulting in a time 7:07 slower than last time, when I only missed once. Can't explain such a frustrating performance.

Can't do muscle ups, so 120 pull up and 120 dips with band.

Managed the 120 pull up and 80 dips. Did no have time to finish dips as had to get back home for day out with family.

Went to the gym first thing in the morning, funny being in with a different group of people. There as a woman who was doing chin ups and dips, she was very impressive. I need to work harder to be able to do the same. She said that this was the first time she had met another woman at the gym who was intereted in weights. No enough women over here who want to try free weight they all just go straight to the machines. The gym staff don't help as they are not trained in free weight only Technogym machines.

Called the sport centre today and spoke to gym manager and asked about getting a Glut Ham machine for the gym. He spoke about the 10 min workout and how I could use the gym ball to do the same exercises. He really does not have a clue. Trying to arrange a face to face so he might actual come into the gym.

Good fun, enjoyed the day out

muscle ups on a bar
time 4:27
shattered my previous 8:07
I need to start doing them on rings, I do not have any at the moment. I know for a fact they are much harder.

36:05 as rx'd the last 4 took about at least 10 mins.

m/21/160/5'11''
1:45:08
FINISHED this WOD for the first time, with full ROM on rings. had to take one at a time. KILLED my wrists.

second attempt at doing this WOD.
first attempt i did 28 full ROM muscleups (which happened to be the first time i ever did ring muscleups) but just wasn't able to finish.

Did 60 pull-ups on gravitron (first 30 @ 105, 2nd 30 @ 120)
60 dips on gravitron (first 30 @ 60, 2nd 30 @ 75)

Dips were brutal.

Time = 11:03

First X-Fit in awhile, been on Catalyst Athletics WODs...

As Rx'd:

7:34

m/36/1.96/101.5kg

For time: 10:15
30 squat/Jumping muscle ups and 30 seated pull ups and 30 assisted dips.

started from squat position till the dip position from the dip position i did the dip with a little jump.
after that i did seated pull ups (30x) and assisted dips (30).

CF since june 2008
the Netherlands

22:46 pr'd by 7 min.

As Rx'd 14:54 a minute slower than last time

First time back in months!! I installed my rings today. Thank you for my birthday present, Beth. Handy that today is a ring workout. With working out I'm all or nothing. In the past 4-5 months it has been nothing, not a pushup. So today was rough. Also didn't know if I had to sub 120 pu/dips if I have rings. I used to complain about the 4:1 ratio but now that I've tried rings I won't complain! Ring dips are hard! However, a ring pull up is NOT 4 times harder. I think that should be adjusted. Maybe 4:1 on dips and 2:1 on pullups. I can barely do one dip with rings.

So today I did 50 pullups and about 10 dips. in 18:25.

22:46 pr'd by 7 min.

PS--My soft girly hands are killing me!

m/23/165

as rx'd, 9:05

first time, just got MUs consistently

m/23/165

as rx'd, 9:05

first time doing this one, just got MUs consistently

Happy 94th birthday to Jack LaLanne today! 1,000 pullups and 1,000 pushups in 1:22 at age 45.

When you guys do pullups do you do narrow grip palms facing you, or do you do wide grip palms facing away?

5:42 as prescribed.

M/28/5'10"/165

Sub 120 pull ups & 120 ring dips.

Dont have place to hang rings high enough.

11:04

had to do the straight bar muscle ups

185/M/25

3:58

Didn't feel like doing over a hundred pullups or dips so I did a chest workout instead
225x17
185x19
225x2
275x4
225x6
pushups x 30
pushups x 30
Dips w/ 50#db x 20

dude/185/6'0"/25

As Rx'ed

120 / 120

Time : 13mins Flat

Did 4 x MU sub 120PU/120PU - 25:37

Sub Pullups/Dips

75/75 in 20 min; no gas in the tank....
what is not currently bent is broken!

20 bar muscle ups (with kip)
and
40 pull ups and 40 dips

my hands are trashed!

Did this for completion rather than time on a split pull-up bar (the best I can manage at the globo gym). Approx 20 min.

Then I jury rigged a belted handle system to get a real muscle up. So far I have done two. It's time to buy some rings.

M/35/76kg

rxd

11:52

Ívar Ísak

120/120 don't have rings.
22:20
don't know if I could do a muscle up but my pull ups are improving.

m/50/253
I wish
3xCFWU subbed 30 single unders, ten push ups and 15medicine ball twists for PUs and dips

subbed jumping PUs and stationary extended ring stands (12 second count)
12x10
12:37

"Nicole"

15/12/12/12/12/10/10

Note to self: next time 30 MU comes up do 6 rounds of 20 PU alternating with 400M run "Nicole" style.

as rx'd: 12:46
automatic pr since it was my first

26/f/5'5/131#

breakfast: run 45 minutes = 6 miles

cfwu

WOD:
30 muscle-ups for time
rings turned out at the bottom w/ arms full ext.

time = 6:30 (pr by 20 seconds)

M/33/170
Pull-ups (24kg) X 30
Dips (24kg) X 30
Time = 9:13

120pu
120ring dips

15:24

21/m/5'10/160

As rx'd 3:36 (PR)

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

30 Muscle-ups: 19:48
Foam roll after
Compared to 080801: 20:36

Cound not do muscle ups. did Michael instead. Ouch....it was hot out there.

18:50

29 yom, 180 lbs

9:50 as rx'd

m/5'11"/190
as rx'd 6:23

Jodi (F/29/109)

Squats
45x5
95x3
135x3
160x1
175x2

Bench
45x5
65x5
75x5
85x5
95x5

Good Mornings
15x5
25x5
35x5
45x5
55x5
65x5
75x5
85x5
95x5

Handstand practice

Overall, everything felt like crap tonight. I'm not happy. I better not be catching Anthony's cold; he's in pretty rough shape...we slept for about 16 minutes last night due to his coughing. It was awesome!

Did 2 MU's. Took about 3 shots at a time.

Then did 120 PU/120 DIPS (4/4 30 SETS)

Didn't think the first 2 counted and didn't want to do the math so just did the full substitue.

18:34

Aloha,

Jordan

as Rx's 21:30..........by the way. that hurt!!!!

13:59 (including a mid-wod re-taping)

No rings. 120/120 in 30 rounds of 4 and 4. 22:14 Decent for first time. Would love to get some rings, but don't know if I have a ceiling high enough. Any suggestions? Thanks!

13.04 as rx'd

23/150

WOD as rx'd(Every rep, wrists turned out!)

4:33(PR)

NO RINGS. DID 30 BAR MUSCLE-UPS PLUS TWO MORE FOR GOOD MEASURE. RIPPED TWICE ON RIGHT HAND HALF-WAY THROUGH. RETAPED TWICE.

30 BAR MUSCLE-UPS:

23:33.22

45/m/70 kg
3xCFWU (-PU, dips)
WOD non-rx'd
4 x (20 PU, 20 dips) time 27:53
Really disappointing, last time I did 6 rounds in 37 min, and the time before that 4 rounds in 26:36

45/M/6'/180 STA 74

TIME AS RX'D: 8:45

ALL DEAD HANG TO FULL LOCK RING MUSCLE-UPS

COMPARED TO THE 30, 25 POUND MUSCLE-UPS FROM AUG.21 VIDEO COMMENT#34. THE BODY WEIGHT WAS NOT MUCH FASTER...ONLY ABOUT A MIN. THIS IS DUE TO MY LACK OF FORM AND ABILITY TO STRING A LOT OF THESE THINGS TOGETHER. STILL HAPPEY THOUGH! SHOULDERS FELT A LOT MORE STABLE.

COMMENT# 109 LAURA DEMARCO
STRONG WORK! TODAY WAS THE DAY.

STAIRWAY TO HEAVEN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/31/5'4"/147

Was able to push out only 4 MU's.
Finished up with 26 ring pullups and 26 ring dips.
Still working on pushing out more MU's in a row.
Finished in 7:03 after a few failed MU's and re-adjusting the ring height.

Can anyone tell me if I'll eventually develop calluses just under the palm on the inside of the wrist? Or am I doomed to lots of blood and tape as far as muscle-ups are concerned?

37/M/5'10"/185lbs
Substitute 120 pull-ups, 120 dips as R'xd

total time 25:00 even

#118 Sailor Erin Since I have definitely never been anyone's favorite poster before, I decided to give some thought to your compound problem of needing a tortuous workout to punish yourself and needing to put an end to the "meathead stink eye" that made you self conscious during your workout. While hanging out with my friend Timmy a few years ago, I encountered a set of movements so functional I was unable to get up and pee the next morning. I have adapted these movements to the gym where it is my hope they will make the rest of the gym goers think twice before looking you in the eye. I give you-

"Redneck Saturday Night"

Go get the beer - Farmer's walk around gym (to failure)- a standard keg is 160 lbs so an 80# dumbell in each hand would do the trick. If you have to scale, a "pony" is 90# so use 45# dumbells.

The virtual truck's stuck - Treadmill sprint for 150 seconds. The important part of this movement is not to turn the treadmill on, just put your hands on the console and push the belt against the resistance of the electric motor.

1 rep. bet cha caints - turn to whoever's closest and say, "Hey, how much do you think I can front squat?" and attempt that weight. Obviously, this exercise has an absurdly high injury rate and should be excluded if you are sober.

LOOKOUTS!!! - 50 squats (preferably with arms up to protect your head)

He's gittin' away! - if you can't view the Parkour videos on the main site, just get down on your hands and feet and scramble as fast as you can around the perimeter of the gym.

Fire! - gymnastic movement of your choice for 20 reps, but it must be done at the absolute utmost intensity to simulate the effects of adrenaline.

The cops are commin' - sprint out of the gym in a straight line regardless of anything you have to climb over between you and the door.

I hope this workout helps...

In response to the posting of muscle-ups versus pull-ups/dips. I agree with the writer. I strongly believe that pull-ups/dips combination is much harder then the muscle-up. I believe the muscle-up to be more of a technique exercise as oppose to pure strength. Certainly, there is a technique piece to the pull up, but by and large, it requires muscular strength.

Hit number 27 at 8:33 then I lost half of my right hand.

m/25/68"/151

As RX'd, first time doing MU instead of PU and dips. Hopefully can cut about 10 minutes off now that I have the form down for doing more than one at a time... eh.

26:30

m/36/195

sub 120 pu and dips

19:35

as rx'd- 7:08

Finally, a workout where I am not the slowest or weakest person who posts comments!

Jennie: 27 F 160# 5'9"
30 Plyo-Box Assisted Muscle-Ups

Time= 5:49

m/21/155

pull ups on gravitron (40@40, 30@60, 20@60, 30@70)
dips (40,30,20,10,10,10)

third crossfit workout.

i just tried to open the fridge and my upper body quickly reminded me how much it hated my work out.

too bad my heart loved it.

Subbed:
120 pullups, 120 ring dips (in groups of 4 each)

Time: 30:00 even.

Today is a landmark WOD for improvement. Last time I ran out of gas @ 44 minutes and only completed 80 of each exercise. So, a big jump forward today!

Tore right hand on 104th pullup. Had to find cycling glove to get through the rest of WOD.

Yea! I am so happy!!

^^^
25:42

Josh K - I don't think I have callous there but something is different now. I still use tape but it doesn't bunch up much and its not even sore after using a double layer today. I think my false grip or technique changed a little. I remember a year ago it seemed like a triple layer of tape would get all worn off and start to rip and I'd still get a nasty sore there (but not as bad as without the tape). If a sample size of one is any indication, it gets better.

JP

4:55

hands out

subbed pull ups and dips...pull ups on a square beam with 2 inch sides...tears the hand.

time new PR- 13:35

yay i heart getting sick. Thanks sister now i cant do crossfit cause my throat feels like its been stabbed.

m/37/5'11"/175
120/120
21:41

those were in sets of 10 each. I'll try muscle ups when I make some rings.

120 Pull-ups
120 Dips
Done in sets of 4
15:53

45/76"/191

pizza and ice cream for dinner last night

subbed 100 PU/bar dips

12:20 PU
14:20 bardips

120 Pull Ups/120 Dips

Done in sets of 4

19:59

I will be getting rings tomorrow. I want to begin to get a muscle up

37M/5'10"/165#

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

15 MU in 33:48

I FIGURED IT OUT - MY FIRST MUSCLE-UPS! As always, before this WOD I practiced trying a MU as part of the warm-up. Much to my amazement, I actually got one this time! No way I'm stopping at one. So I hit the stop watch and kept going. Really wanted to finish this one, but I ran out of time. I'm still smiling!

M/19/145lbs/5'9"

Didnt have a place to set up rings. Penn sucks.

120 dips and 120 pullups, for time:

11:38

as r'xed- 12:54 (PR by 8:34)

M/22/6'/160

Sub'd 120 pullups + 120 pushups (4+4 at a time). Beat my last time by 4:47 (did 10+10 at a time).

Time = 9:27 (new PR)

3:55 as rx'd

m/21/5'7"/143#

sub 120/120, in sets of 4.

25:18

rjf,
Congratulations! That's a good feeling isn't it?

38/M/176

8:40

then

Pullup Ladder 18

120 dips and 120 pull-ups broken in 30 sets of 4-4:

21:37

I started the first 8 sets using dead-hang pull-ups but I had to switch to kipping for a better time.

120/120
30 rounds of 4 and 4.
18:14

M/19/5'11"/155

There was no place to hang the rings high enough, so did 40 to account for not starting from full extension

20:30

8:57 as rx'd on a bar. should have been faster but I got interrupted by a d bag who wanted to prove he could do muscle ups too.

First time doing more than practice muscle-ups.

As rx'd, 30 muscle-ups.

Total time--19:45

Rings at forehead height.

Temp at 29 Palms: 103
Temp in C'fit Ripper: 98

as rx'd
6:41

32/179/m

WOD as rx'd

44:14 (2nd time completing this WOD)

5minute off my PR

29/f/115

120 pull-ups
120 dips

21:23

ouch. damn. freddy i am with you. i am super sore from nicole.

pre: wux2
post: pt exercises and 2x25 ghd sit-ups

29 yom 225# 6'1"

first 12 MU dead hang
next 10 with slight jump
next 8 with bridge

M/145/42

pullups/dips.....8:28, calluses are a bit painfull, had a hard time gripping the steering-wheel on the way home. Love it...3-2-1-GO

22/160/5'8

3:59 RX PR

(Should have used a vest)

M/34/5'10"/200lbs
I need some input. I finished the WOD in 18:12 today. In our gym, we can not hang the rings very high. The bottom of the rings hang at approximately my eye level. My grip for MU's has my thump "over" the ring (with my fingers), as opposed to "gripping" the ring. Is this better/worse/ easier/harder? I find it comfortable and am getting better at MU's. Topped my last time by 12+ minutes. I am not sure if this grip is correct or "correct enough." If I ever get to hang the rings higher, I am wondering if it would be easier to switch the grips. Any input would be great!

Got my first muscle up today!

42/168

Back after a week of chasing elk in CO. Good WOD to come back to.

As rx'd - 9:07

About a minute of PR

UGH! As Rx'd
Time: 9'16"

This WOD is NOT a strong point for me, but I get through it. Not always pretty, but neither is saving my butt or someone else's in the real world.

as rx'd TIME: 13:13

120 pullups, 120 dips 15:54

m/41yo/141 lbs/5'3''

8:45 Rx / PR

CFNF

CFWU
crunches first round, situps to 30 below horizontal thereafter
supermen in first round
5 standing reverse-grip pullups
bench dips

WOD
30 pullups, 30 dips.

Pullups done with "kipping," which involved a lot of leg flailing.

14:23

m/39/5'4"/140

subbed with 120 pullups and 120 bar dips

29:30

last time did only 90/90 (21:42)
this time did 90/90 in 21:58 on the way to 120/120. Considerable pain in right shoulder prevented an all out effort, especially with the pullup kips.

as rxd 120 pullups and dips

16.25 new PR

last PR was 8/1/08 at 17.10

Going for 30min...

Equal sets of pull-ups and dips

29:58

deadlifts, 165x10x5

This was a killer workout but I loved it. Had to sub MU's.

120 PU's
120 Bar Dips

4 x 4 x 30

22:18

wod as rx'd
22-226
45:25 (almost ran into oncoming traffic after this one.)
pr 14 minutes though

A lot better the second time a round, but missed my hands turned out PR by 6 seconds

5:29

F/37/140ish/5'4"
BrandX porch
60 seated muscle ups
7:35

9:20
last time

Still don't have a muscle up, but one day....
Felt more like I was pulling with my arms and less leg assist than before.

Oh-btw- been off the zone blocks for about 3-4 weeks now, eating more. Feel better, performance really improving.

gotta learn how to muscle up!

wimped today--6 rds of 12 ea pull ups & ring dips in 24:31 vs
35:00 pull ups & ring dips 10 sets of 12 5/14/08
28:59 pull ups & bar dips 3/24/08
53:26 for 120 swing-set PUs & ring dips 4/28/07 28:54 11/15/06
40:48 9/24/06
30:20 9/12/06
46:04 11/21/05

25:09
First time this wod with real muscle-ups. Thought it would take about an hour. Really satisfied with myself. Did 5 more after for 35 total. Skin on my right hand began to deglove so I quit.

1 mile run wu

31 mins

120 pu's
120 dips

used the gravitron for everything
pullups on #8
dips on #3

not sure what that translates into bodyweight, need to check the chart

08.09.26
120 kipping pull ups
90 ring dips
15:14

m/54/69/172

As RX'd, 30 muscle-ups: 10:35
http://www.21-15-9.com/users/1/workouts/2008-09-26

30 muscle ups for time:
11 muscle ups
19 jumping muscle ups
15:34

Nice workout! It took me 33 minutes which is a tad high, but I'm ready for the challenge next time!

Wow! Great workout! Took me 33 minutes so pretty weak! Back is definitely not a strong suit for me so it gives me something to shoot for next time! Keep em coming!

35/M/5'10"/185

As Rx'd

19:58

First time I'd tried this one...

m 29 6'2" 188

as Rx'd:

6:06 PR!

Last one was 9:14

happy with progress

M/31/5'4/150
120 pullups and 120 dips: 33:18.

30 MU's, but no lock-out at the bottom

7:14 (broke them into 10-3-2-3-2-2-2-2-2-2

12:03

Compare to:
080801 - 14:41

muscle ups continue to get more and more "real"!!! Rings over my head and minimal jumping off the ground.

14:32

TOODLES! :)

22.m.135.65"

as rx'd
13:43 *kneeling

Last Time:
9:17
*either my muscle ups are getting rusty, kneeling is harder, ate too much, or i wore myself out way too much on the first set of reps at 10... hmmm

BW 174

Pre- Deadlifts: A couple singles at 405

WOD as rx'd

5:29

Hands turned out at bottom

32/m/200

did 5 muscle ups, then switched to pullups/dips (100/100)

15:32

20/m/6'2"/198

As Rx'd:
13:48

One word: brutal. First time being able to complete a muscle up workout. First set was a set of five, then the rest were sets of two or three.

185/M/34

Completed in my garage 10:23 (PR) last was 13:27.

getting a little better but a bit sore from Nicole on Thursday (122 pullups)...

34/M/190

K, last time I did MU was level 1 cert about 4 months ago, did a couple in a row, but never tried more. Finally ordered rings, just got them the other day. Tonight marks 1st time trying many for time. Just did Nicole yesterday, am attempting this without a days rest.

Did 20 in 14:59, tore skin at bottom of both palms, so I stopped.

Think I'll make big progress for next MU workout, will keep practicing with new rings.

32/m/210/6'5"

120/120
21:40

31/m/184

as rx'd

6:56 (PR)

120/120
20:28

a little slower than last time but I did every dip. Last time I had to do 105 jumping dips

M/5'11"/167
7:42. Still can't say Rx'ed. Still hanging the rings from the pullup station on the cable crossover machine. So can't do a full hang on the bottom.

21/M/5'6"/160

120 bar Pull ups and 120 bar dips. 16:09

Wendi

120 pull ups
10 ring dips and 80 bar dips

28:45

greenville, sc

Did 30 muscle ups! I'm excited. One at a time and kipping. I'm glad I got it done because it's definitely more satisfying and actually easier than 120 pullups and 120 dips.

14:49

21/M/5'6"/160

120 bar pull ups and 120 bar dips, 16:09

CFWU 5x3

120 PU
120 Dips

41:20

m/21/5'10"/147

60 pull ups, 100 bench dips

time - 10:10

M/25/71"/185#

I was close to finishing and on pace to beat PR. 20min with 20-20 left and I tore open the proximal pad on my left ring finger. Damn does that HURT!! Started to bleed and I wrapped it in paper towels tightly and tried to finish it out.. had one more set of 10-10 left and I should have pushed thru more but I stopped at 23min. It was PR pace up until then.. I'll get this WOD back someday for this!!

After nearly 2 years of CF I have been disappointed by my inability to complete one Muscle Up. I do not have rings and have only attempted them on a bar. Today I flat-out did not want to do 120?120 ever again. Here is what happened:

Warmed up with 1 Mile Run: 5:45

Muscle up practice for about 10 minutes, got one.

30 bar muscle ups in about 12-15 minutes. A good day.

31/m/174
120/120 with assisted pull ups

12:29

gotta get rings

Reno_Ty,

Thanks! It really is a great feeling. The most excited I've ever been after a WOD!!

Good Evening All,

Was out in the field all day into the night. Could not get to the rings today so....I came up with a good one instead of the pull up/dip replacement.

Not up to par with a bar muscle up, unless a slight jump off the ground. So, I wanted to try the technique from the hang. I knew it wouldn't turn out like I wanted, so I turned it in to the following.

I performed 30 wrist pulls to the lower chest/ribcage...in an attempt to make the muscle up.

Then I performed 30 wrist pulls, went to the hang, leg lifted and rolled over the bar, into the dip and up, easing back down the finishing move to the hang with the wrists in false grip.

This proved to be more challenging than the muscle ups, which I accomplished about 6 months ago and have loved them ever since I learned them.

This is an idea for some to try if they can do muscle ups, but have no rings, and can't do a bar muscle up.

Semper Fidelis and God Bless

As rx'd: 10:58

Rotated sets of 2's & 3's. Rested about 40 seconds between each set.

48/m/190

As Rx'd 17:51. Could have pushed a bit harder.

m/37/175

120/120 in sets of 4/4

28:38(pr)

Tore the ring finger callous on the right hand on round 18 but kept going and finished.

23:25 as rx'd. 6 failed reps. Over 4 mins faster than last time, but still not happy with the result. Was hoping for sub 20 min.

120 + 120 in 23:46 used sets of 10 alternating pu & dip

M/46/6'/175/7500'

Hurt and sore tonight
120 PU / 120 Ring Dips
28:48

25:47...
120 pull ups 120 dips in sets of 4 (4 pull ups then 4 dips)
I have 7 new blisters... rips.. whatever they are.
Assisted Ring Dips

m/23/5'8/140

7:26 PR!
11,5,4,3,2,2,2,1

Even had to re-tape my hand twice. during wod

120
120

20:45

My first time ever attempting a muscle up... Not so much!! My hat's off to all who can do them!!

Raised rings so that they just cleared the top of my head and did 30 "jumping" muscle ups..

Any insight on whether this was a good route to go instead of the 120's????

120 pullups/120 dips
12 sets of 10 alternating
Dead-hang pullups for first two sets - kipping for last 10.

28:53

Adventure racing season is over for me - need to get back into Crossfit. Slowly but surely.

WooHoooooooo!

30 muscle ups in 24:13!!!

This was my final as Rx'd frontier. Just planning on practicing them today, but the first few went up with ease, so I grabbed a stopwatch and started counting. I feel a huge sense of accomplishment.... and now I'm going to ice my elbows.

as rx'd

14:06m

27/m/185

30 muscle ups 9.46
pr by 5 minutes

WooHoooooooo!

30 muscle ups in 24:13!!!

This was my final as Rx'd frontier. Just planning on practicing them today, but the first few went up with ease, so I grabbed a stopwatch and started counting. I feel a huge sense of accomplishment.... and now I'm going to ice my elbows.

I believe this is the first time I've completed this workout. as rx'd at 13:46, then followed with a 1 mile run at 6:25

~7 mins, dead hangs w heavy black assist bands; great workout, very useful assistance technique as I can do these in the garage, even though the 10' ceiling does not allow enough room to stand and do kipping MU. Paul

For time:
120 pull-up (10 Kipping, 40 w/light jump, 70 Assisted
120 Dips
10:57

The video song track is: Bone Thugs 'N' Harmony - Notorious Thugs

Did 120 PU and 120 bar dips, 30 sets of 4,
lost track of my time though because I kept having to wait for people around the PU bar but time was somewhere around 20-25 mins.

120 pullups
120 (or 121 or 122 -- lost count)dips

15:40

PR

Learned muscle ups one week ago. First time with this one.

9:40. I think thats pretty good for my first time. No?

My ring strap was slipping during my first five muscle ups. So I went with the:

120 pull ups
120 ring dips

12:51

M/46/145
7AM
CFWU1
30 MU's
As Rx'd
no jump downs,
8:54

7PM
2 laps jog WU, foot drills, 3 accelerations
WOD from CrossFit Endurance
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries
46 secs,45,48,48

34/m/193

as rx'd

7:30 (PR)

4 PU's then 4 dips 30 times
ended up doing jumping PU's after 4th round.
under 17 minutes, forgot to hit stopwatch at end.

M/25/165/6'0

7:05 (pr)

M/47/5'11"/190

as rxd 120 pullups and dips

17:46 new PR

last PR was 8/1/08 at 18:26

Started with sets of 10 each, started sets of 5 after 2 rounds of 10 each. No sets of 10 the previous time.

M/5'10"/175 lbs/ Age 21(first post as a 21 year old)

As Rx'd 18:12

so after reading the posts am u getting thefeeling that assisted or jumping mus are not as effective as 120/120 in the gf world? Is there a coach that backs this?

120/120
20:16

24/m/253

as rx'd

120 pullups
120 dips

41:10

absolutely terrible. tore 2 caluses off in the process. sweet

subbed 120pu/120dip on fixed bar
-30 sets of 4/4

27:30
PR by 5 min

100/100
43:00 on first day of crossfit. I guess I have a little bit of improvement to do. You guys are insane.

120-120 in 19:35

120/120
19:00
4PU 4Dips X30sets

24/6'2"/ 198

as rx'd 4:51

pr by over a minute

M/52/5'8"/143

120 kipping ring pull ups
120 dips

Lats are still shot from Nicole but just had to work with the new rings. I see a muscle up coming real soon. It appears that technique is 90% of game . I think the kipping PU's will help. Glad it's a run day on Sat.................

28/M/165

4 PU/4 Dips x 30 rounds = 120/120

Time: 29:25

M/18/185#

WOD:

120 Pull-ups
10 Ring Dips
110 Ring Push-ups

15:16

Lost at least a minute when changing my rings from the dip position to the push-up position. Rings make exercises significantly harder.

37/6'2"/195

Time: 6:30 as RX'd

Worked through pulled lat from nicole. I've got fight gone bad for the cause on Saturday. Fun fun fun

120 Pull-ups
120 Dips

20:16

I did it in 24 sets of 5pu/5dp. Around set 14-15 I had to start occasionally resorting to jumping pull ups. Did all the dips, though--I'm proud of that.

28/6'3/235/m

120/120 23:30

120 pull ups
240 (pussy) bar dips

30 rounds of 3 pu and 6 dips

total time: 8:33

(no rest at all....all in one....)

first time i could complete the workout, 28:07, could not be happier.

could not be happier, 28:07. thanks everyone.

120 pull ups/ 120 dips

pr: 18:20
nr: 13:31

9:21 120 & 120

Comment #150 - Posted by: Dave at September 26, 2008 9:05 AM
Awesome! LOL
30 bar MU 25minutes

100 pull up and 100 dips - 29 minutes. I am gonna hurt tomorrow.

32 male
167

6:59

30/m/5'10"/220

120 pullups/ 120 dips

32:11

Age 52/BW 250# 120 pullups/120 dips (22:37), pullups jumped/bar dips. Then 4 rounds of 375 meter rows w/5 min recovery between (#1 = 1:32.1 (2:09.9)/#2 = 1:30.3 (1:59.9)/#3 = 1:28.8 (1:58.3)/#4 =

Age 52/BW 250# too quick on the post button; last row was 1:27.8 (1:57.1 pace). Really like combining the CrossFit Endurance workouts with the main site workout.

30 seated muscle ups, and the first time I've gotten to use my new rings!

12:10

M/73"/192

120PU 120DIPS: 24:04

2nd time doing this wod to full completion. Last time was in Aug and it took me 24:53 and I wasnt going to full extension at the bottom. This time I went to full extension on bottom and top and completed it in 12:09. YAY!!

29yom/5'11/190#

37/m/5'11/160

c&j+fs: 83#-93-103-113-123
6x1 128#

30x Pull-up, Jumping Muscle-Up & Dips
8:39

This is 5 minutes better that my PR. I have been making PRs lately and attribute it to increased recovery time. My schedule has changed such that I cannot keep the strict 3 on 1 off protocol. I now get about 4 or 5 WODs every 8 days. I double up on the WODs when I have the time so that I skip as few WODs as possible. I feel less worn out but am worried that I am losing endurance.

CFWU x3 (1/2PU's)

Yesterdays WOD (400m run, 50 Sqts x4)
:10::50

Todays WOD
30 Bar MU's
:06::43

Felt sluggish and very heavy.

Get some, Go again!

8:27 hands turned out @ bottom

did this a day late.

used 1:1 sub ratio of towel pullups and straight bar dips.

did 1 pullup and then 1 dip for 30 sets.

15:50

Vance

A day late with this one. Warmed up with a 75 minute spin class and then WOD (scaled to Pack).

60 PU
60 Dips
6/6 x 10
(assisted 95# for first 30, 110# for last 30)

Time: approx 21 mins (forgot to look at watch when I started). Dips were easier than pull-ups with those levels of assistance so I really worked on ROM for the dips. Arms feel nice and heavy now.

As rx'd. Rings turned out at bottom.

4:41

As rx'd.
Rings turned out at bottom.

4:41 (PR by 1:51 ! )

120 dips / 120 pullups

24:26

30x4 pu/dips
21.41

Modified

30 Jumping Muscle-ups

14:36 min

M/33/204/6'0"

35 min 25 sets of 5x5

still having trouble with pull ups. decided to work on these by decreasing the assistance along with the reps -

4 rounds of:
run 400M
10 pull ups (25# assist)
10 dips (25# assist on first 2rds, then 40#)

not sure of the time - think I packed my watch

getting there... least amount of assistance so far - pull ups are feeling much stronger. Not much longer...

did 3 x 10 ring PUs and dips... didn't time it

22/m/180

14:45 as rx'd

27/m/190/5'11"

As rx'd

8:08

30 muscle-ups: 6:30 frikkin' woot.

M/23/150 GregAWu

Nowhere in the gym high enough to hang rings for MUs so:

30x
1 Bar MU
1 Ring Dip

- 10:28

18:04 PR. Last time was 43+ minutes.

Todd: M 35 160 5'10
as rx'd 19:14
45 seconds better than my first time doing this WOD.
Only done about 100 MUs in my life.
Looking forward to doing a whole lot more.
I hang the rings from the railing above the basketball court (around the indoor track) at our local gym. Higher than under our deck and makes a big difference.

120 Pull ups 120 dips

12:39

m/31/5'9"/167

120 pull-ups and Dips

32:21

m/34/6'/240

120 pullups and dips

24:30

(Staggering workouts one day behind)

Rest day

M/38/5'6"/190

Felt like garbage today. Did NOT want to try muscle ups from kneeling position at crappy work "fitness" center - did 60 lb preacher curls and french curls - 100 reps each. Not quite as strenuous, but at least I did something.

:(

as rx'd 32:25

This was my first WOD with muscle ups since I got the muscle up. This WOD included more muscle ups than I've ever done!
Got through it but I'm missing quite a bit of my skin on my wrist.

M/34/6'0"/178

m/31/230/68"

120 PU
120 Dips
14:43 PR by over 2 min.

Male/170lbs/5'6"/30yo

120 pullups & dips

15:30

30 muscle ups, as rx'd:

previous time - 15:39
my new time - 8:41(PR)

nice!

8:40

not my finest moment, but part of the problem is that my 1-year-old daughter strolled in to watch the last 10, and mostly wandered around under me.

I was on a decent pace to break 7 minutes before this, but that's life. She was amused, at least.

27 yom 6'2" 155#

Pre: 12x3x (35#kb swings, ring pushups, squats, pullups/dips x1)

WOD as rx'd:

14 in 13:41
Ran one medical aid 34:00
16 in 9:18 with no second warm-up

First time with my rings on the WOD. Used pullup bar last time. Had trouble with false grip and pullup to dip transition and all but the first two were singles only. Happy to complete this one, though, even with the interruption. The only place I can hang my rings is in the station.

As rx'd:
11:08 (PR)
Last time 29 mins.
Took tape off of rings and put tape on writs/hands. No more blisters.

B did 20 squatting MUs in 11:12.

M/35/185

8:02 as Rx'd

120/120 Pull ups/Dips
Still recovering from a big friday night drinking and spending all last week on Patrol in 40 degree heat!

14:40

Subbed 120 pullups and 30 ring dips with a 4-1 ratio.

Time: 12:45

did 120pu/120 dips

18:34

33/M/198

Subbed 120pu/90 ring dips

15:34

Ran 5 miles in 46:07

26 band-assisted m/u's in 22 min

m/19/158/5'9"

120 pull-ups 120 dips

41:58

pretty horrible, but I can't kip on the bar I use and I did each straight through.

30 pullups / 30 dips
5:48

Did Nicole today.

Pullups were jumping with controlled descent.

1 - 10 pullups
2 - 9 pull ups
3 - 9 pull ups
4 - 10 pull ups
5 - 8 pull ups
6 ran only

M/47/177

12:39 as rx'd

first time as rx'd - mostly singles, a few doubles, no misses this time

Subbed 120 PUs/ 120 dips. The dip station was about 20 meters from the pullup bar.

Time: 12:07

32/m/6'2"/207

First time as rx'd, goal was sub 15 minutes.

Got 14:50!

About 5 or 6 failed reps. Still tore both wrists, even with wrist bands.

Phil 4:13

f/38/5'5"/147

21:30 did 120/120 with 60# assist on gravitron

22:39 pull ups and dips

5:21

13:37
100 jumping pull ups
10 bench dips

2 mile cross trainer then
60 Dips and 120 Sit Ups

23:30

m/37/5'11/195

Been sick this week, so I was very tired.

120 Pullups
120 Dips

30 sets of 4 alternating with first 10 sets of pullups were dead hang, sets 11-18 were kipping and 19-30 were jumping.

I hate the fact I still can't do muscle ups! Subbed 120 pull ups and 120 dips

12:47

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

TSCHANZY 46 YOM 168 LBS 5'9"

AS RXED NEW PR BY A LONG SHOT

7:48 KNOW I WILL BEAT THIS SOON!

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

m/41/208

16:35

dips on bench (340)
pullups 30 reg. 90 one leg on bench

120 PU and 120 dips
22:18
Dips could have been deeper.

16.46 gravitron @ 125 could only get 100 dips. My chest is f'ed up.

13:38

almost 8 minute improvement from last time!

bw 250
this one was absolutely brutal. 120 kipping pullups (30mins), followed by 120 bench dips. Total time was 39:07.
I think alternating 4-4 would have been much faster.

23/M/5'9/155

As Rx'd, 14:00

Mainly did reps of 1 MU at a time, but threw in a rep of 3 as I got close to the end. Promising for this WOD in the future.

Charity-
10 sets of 3
8:25

sub pu/dips 120/120

30 x 4:4

21:02; smoked PR of 26 minutes. If only I could effectively kip I could rock through this

m/29/220/6`6"

done with assistance (a chair to "rest" my feet on)

20minutes, new PR by 10minutes!!!

The only way is up!

m/31/170

Rx'd : 6m50s

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

12:22
-------------------------------------------------------------
Compare to 080801

12:44

BW 182

Elbow tendonitis, so subbed:

5x5x165# BS (taking easy because of hamstring tweak)

5x5x115 SP. Actually only got to 4, 4 and 3 reps, running out of time.

as rx'd:

6:50

Last time 14:56 as Rx'd, which was the first time I had completed it as Rx'd.
This time 8:31 as Rx'd. All singles. Both times in the park with my rings on a big tree branch.
Could have sped it up some with shorter breaks but not sure multiple MUs will speed me up at this point. Thrilled at my improvement!

Bwt: 165

As Rx'd

Time: 7.16 (PR!)

Prev. time: 7.32

M/24/5'10"/155

Whoops, forgot to post this entire cycle...I managed to lose my exact times, so times are as close to as I remember.

CFWU x 3 (scaled up with false grip PUs, knees to elbows, ring dips).

30 rowing muscle ups (and slow negative): Approx 7:00

After a couple minutes, 30 false-grip PUs and ring dips (3 x 10 reps each): 4:30

A couple minutes later, for a second time 30 false-grip PUs and ring dips (3 x 10 reps each): 6:30

I had gotten the idea of these substitutes from a Tyler Hass article in CFJ, where he described his preferred subs for muscle-ups and why. Previously, I had done 120 ring PUs and 120 ring dips as the sub for this WOD, and I've got to say this was more difficult than that. Muscles I don't normally used experience fatigue during the rowing muscle-ups, and pulling muscles got more tired overall (ring dips stayed pretty strong throughout until the last set of 10).

Take care!

Follow up to previous entry on this day - having concerns about a re-injured shoulder. At first I thought that it was due to overuse doing pullups, maybe a bicep injury. Now I am thinking that it was due to the dips, maybe descending too low. The pain is at the front of my right shoulder when I lift my upper arm forward and horizontal with a bent & fixed elbow. I figure the same muscle that is being stretched at the bottom of the dip is responsible for the same motion when I just lift my arm over my head.

m/23/6'1"/194
subbed 120pu/120dips

15:23 PR (1:12 over previous)

*ring dips

47 / 171

as rx'd -- 10:52

Did the 1/4s and squats WOD as a warm-up. Not a good idea. Certainly not my best effort. I was trying to simply finish the WOD and execute the movement.

31/m/145#

I finally could do the muscle-ups...one at a time but completed 30 of them.

Its an accomplishment considering my partner and I couldn't even do one 6 months ago. It just goes to show you that the crossfit program works!

22:32

M 35/224

Day 1 of rehab for PCL sprain

120 pullups / 120 pushups(no place for dips)

14:15

going to stay a cycle behind and sub as necessary

first time ever doing ONE muscle up without assistance and i completed the workout!!

20:12

MONKEY BOY [18/M/230#]

100 jumping pullups
100 jumping dips

12:24

m/33/5'4"/145

As rx'd

10:00

32M 6'2" 220

Did half of this workout and half of the 400m run & 50 squat. I suck at pullups & dips.

pu
5 x 12 w/ 100lbs of help
dip
5 x 12 w/ 70lbs of help

^
|
10:57

In San Francisco for the weekend; went for a couple mile run in thru the city, sprinkling in some hill sprints. VERY challenging in this city!

Jeff @ 17's w/ black rings
50 MU
Messed up timer. It took about 12-13 minutes.
12 consecutive.
18 singles
The rest were doubles.

M/36/142

@ CFHB, thanks to Melissa for letting me do this wod while vacationing in Huntington Beach. U guys have a gr8 gym. My PR on this was 5:20, 9:00 minutes today, must have been the fact that I had been out of the "zone" since flying in to town, and a couple of other equipment factors as well. Either way I'm home now, back in the "zone" ready to hit it hard.

warm-up
- 5 min. of rowing
- light KB swings
- easy 40 yard dashes

WOD:
- 30 Pull-ups (Blue Band)
- 30 Assisted Dips @ 85#

f/145/5'6 120 kipped pullups & 120 jumping dips. 21:33 PR over 27:27 in May 08 - thanks crossfit!

Mostly jumping mucle-ups but getting better

5:45

m/40/5'6"/142

30 muscle ups

time: 7:09 new pr!!

My first time doing 30 Muscle ups for time: 16:38! I will get better! 22, M, 5'10, 150lbs

29/m/64kg

30 muscle ups:

11:00

M/33/195

As Rx'd

6:38 (PR by 2 minutes)

rx'd 7:39
two minutes slower than last time slipping on rings at cfc

6:27 as Rx'd

PR by 312!

Subbed 120 dips and 120 chins

24mins even.

EJEJEJJEJEJJJEJJJEJEJEEJEJEJEJJJJEEEJEJEJEJEJJEJE
M/35/165
10:30 FULL RANGE NO KIP

120 pullups and 120 ring dips: 18:56

m/24/6.1/195

120 PUs/120 dips

22:30.

One pullup station, one dip station with 3 guys. I'm sure I could have done sub 20 by myself.

30 jumping m/u's - 6:49

60 PU
60 Dips

12:42

Sharing the 1 set of rings we have with jumping MUs:

AL - 12:20
Taylor - 12:50
Jan-Michael - 13:15

Rx'ed 8:40 (PR)

30/m/175

12 minutes

First day back after a week and a half off. Subbed 100 pull-ups and 100 dips. 23:00 Felt good so next time certainly do the 120 reps of each.

34yom/170/6'0"

As rx'd on bar - 15:45

31yof/126/5'6"

120/120 assisted - 16:22

48/m/143
120/120
15:25

Worked on the transition as per brand x skills

5 seated
5 jumping
5 hanging with bent knees

60 ring pull ups
60 dips

Kipping pull ups

Did ALL 120 reps pull-up/dip! With assist, but ALL the reps! a$$ kicker.

As rx'd

I made it to 24 MU in 20 min. when a large piece of skin came off my right palm where the false grip contacts the ring. I ran into the house and got some gloves and a bandage and got 5 more. I then failed 10 times in a row. I stopped at 30 minutes with 29 muscle ups. Still that is an improvement from my last time when I could only do 21 MU in 27min. Next time I'll get 30 in less than 22min.

Subbed 120 pullups and 120 dips as rxd.
15:34
Missed my PR by almost 3 minutes :(

165/29/m/5.9

15:30 (sub'd 120 pull ups and 120 dips)

////////////////////////////////////////////////////////////////////////////////////////////////////

17.20-pr

done 10/01/08, after five days of none stop drinking in new york

//////////////////////////////////////////////////

27/m/209

CFWU x 2

18:47 (sub'd 120 dips and 120 50# db swings)

Sub'ed 120 Chest-to-bar Pull-Ups and 120 Ring Dips just to torture myself a bit, finished in 19:44.

Wanted sub-20 so I was happy with that and I didn't really push myself that hard today. Did sets of 3's until I had to switch to 2's. Went back to 3's again after I felt rested until the pull-up form went south, had to do singles near the end.

Post-stretch.

14:30 PR!

27/m/240

90 pullups/90 dips

13:05

Pullups were 80% machine assisted
Dips were 80% machine assisted due to bars in use

CFWU x 3

30 MU w/2 bands assist

5:13

Still sick from cold.

27/m/181

As rx'd
11:49(pr)

That was ugly. Totally modified so did 120 jumping pulls with a swing and horrible kip, and a combo of ring dips and regular dips. Broke it up into 12 sets of 10. Time: 16:50.

That was ugly. 16:50, jumping pull ups with a swing and horrible kip and a combo of ring dips with knees bent, toes on a box and regular dips. Broke it down to 12 sets of 10.

M/22/6'1/185

as Rx'd (made up on 10/1/08)

11:16 (PR)

First time doing muscle ups in two months so definately happy with the PR.

Vacation.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

12:50

PR by over a minute

12 sets of 10

120 pullups and dips. 22:00.

sub 120 PU and 120 dips

13:21

Very happy. Last time 14 minutes and change.

Today - 9:01

woo hoo

20 bar squat/jump muscleups

can do more

18:46

Slow going. I need to put more MU work in.

cfwu
40 reg pulls 10 jumping
60 dips
12:00

first time doing any form of muscle-up, so... scaled to 40 leg assisted MU

15:08

f/25/5'9/139

catching up
120/120

17:26 PR (last time was 20:47)

did this outside at the park mostly in sets of 6

29.17

PUs - 10 Kips; 60x 40lb weight assist; 50 jumping
Dips - 120x 40# weight assist.

8:05 PR by 10 secs. Did this at home in the garage a few hours after doing the 400 m runs and 50 squats, trying to play catchup after a week away.

m/36/6'4"/97kg

For time:

Pack:

If you cannot do the muscle-ups do 60 pull-ups and 60 dips.

Assisted 26.25kg

6 minutes

15:36

previous time was just under 19 minutes

m/34/5'9/174

CFWU - 3. 7 PU, 12 dips 1st set. 12 pushups 2nd set. 4 HSPU 3rd set. Superman. Burgener.

Dedrick & I did together.

16:58

Much better than 33:55 when we really mailed it in.

Think I got a few pretty true MUs. Most had some jump in them. Not starting from quite a full extension.

CFE:
Run 4X300m - all out. 4 min recoveries. Would take about 1:07 on treadmill. Would only go to 12mph speed.

rx'd at 17 min

Just got the muscle ups in the rings... was doing them in the bar with ease but totally different with the rings! Just getting used to the false grip... cant wait til this one comes up again... gonna kill my time!

CFWU
120 pull ups & 120 dips (forgot to bring my rings to gym) 20:51
M/47/186#/72"

120 CHIN UPS AND DIPS

17:14 - PR

(OLD PR WAS 18:35)

888888888888888888888888888888888

30 muscle ups, with slight jumps but the best i have done with the muscle ups, about 10 were without jumps

added in 5 rounds of 30 sec l-sit with 30 second rest

then 3 ladders of 20kg KB up to 4, of clean and press, the last 2 on each set of 4 were push presses, still good for the first real set of c&p with the 20kg rather then the 1 pood.

888888888888888888888888888888888888888888

CFWU

then

cycles of 4 pull ups and 4 dips 30 times

22 minutes 16 seconds

120 + 120 in 29:56.

Really sore the next day...

9:50 jumping mu

i just noticed that was a 20 minute PR...

9.00

got nothing to say..bad time..got to do much better next time :(

A little late posting I did this friday, I don't have rings yet and probably can't do 30MU I have only been able to do 3 at a time. I also don't have a dip bar so I substituted diamond push ups.

120 Pull ups
120 Close hand push ups.
14:45

A sign I'm back into cross fit is my hands! Deep blisters from my new pu bar. Meh.
Shawn V.

I was thinking today was going to be 120 pull/120 dip day.. Did a few assisted MU's then remembered what looked like kipping style of a MU on todays video.. Threw my head forward and did it.. Cool..30 Muscles Ups fairly easy.. Thanks for the video..

120 pullups
70 ring dips

22:59

15

Don't have rings. The pullups/dips killed me. Thanks for the workout!!

last time 100 only pu,dips; 41.09
today 100: 39.15!
did 120 1st time 48.20

subbed 60 pull ups/60 dips w/ a 45 lb plate attached to me.

15:38

30 minutes de basket pour réchauffer + 3 rondes de CFWU. WOD: remplacé 30 muscle-ups par 3 pull-ups et 3 dips pour chaque muscle-up. 30 rondes complétées en 16:17.

Meyer- 23:12- worst time in a while PR holds at 12:48
H- 18:16 120 mod pulls chair dips
G- 26:00 pulls and dips

as rx'd
7:43 missed pr by 3 seconds

CKFF
CrossFit Warm-up (minus Pull-ups and Dips)

Jake 60 Body Rows & 60 Box Dips 20:00
Lisa 60 Body Rows & 30 Box Dips 20:00
Jasmine 120 Body Rows & 120 Box Dips ~30:00
Scott 120 Body Rows & 120 Box Dips 34:17
Chris as RX 4:18
Great Job All!

cfwu x3 (minus pullups and dips

12 sets of
10 pullups (60 lbs assisted)
10 Dips (60 lbs assisted)

33 minutes

30/m/165/5'6"
3rds - 8:56
30 MU - 6:56 (PR)

light warmup
wod sub'd 120 pullups/ring dips
20:37
alternated sets of pullups and dips

first time doing 30. not completely as rx'd though, jumped and used the wall for slight transition assist

TIME - 15:45(PR)

8:09PR

M/34/5'9"/168
14:31
30 MU's
Feb 09

correction
bar muscle ups

9:40, pr is 8:58. This is definitely my best effort in a long time. Set a pace of one every 20 sec., and it worked great, no misses. Next time I'll try every 15 sec.

25/m/209

120pullups (kipped on about 50)
120 ring dips

37:26

11:55, without false grip

30 Muscle Ups RX
51:00
Nothing impressive but yesterday was my first ever muscle up so I am really excited.

12:12

dips on two chairs and pull ups on smith machine

5:36 as Rx'd

tore the bejeezus outta my hands but psyched with the time

18/M/165

one question, are these muscle-ups with the rings or the bar?

Total Time - 19:56.96

Pullups - 20, 10, 10, 5, 7, 7, 7, 4, 6, 5, 5, 5, 5, 4, 6, 7, 7

Dips - 30, 15, 15, 15, 15, 10, 10, 10

damn, posted this on the wrong date!