Lets get some!

This should be fun!

looks fun. Lets do it!

I can't wait for this one tomorrow!

Hmmm...NOW let's see how many folks thought Thursday's WOD was easy!

Bwahhhh, ha ha ha....

legs again? oh man....this is gonna suck!

Poor poor pitiful legs I'm sorry but the punishment continues.

UGLY! workout that is... hawt girlie!

This is great! I am looking forward to not being able to walk for the next few days!!!!!

sick. nasty. love it.

I don't know what's going to take me longer - the squats or the Muscle Ups.

Either way I'm doing it. I'm recommitting myself to following the main site every day. I know Greg and Lauren know what's best..

But seriously... My Legs! :O

Oddly similiar to 'Jason'

Not quite is hard though

oh man... (thats is all)

Awesome get to work on muscle ups. Got my 1st at VB cert last weekend. I can't wait!!

Would anyone recommend jumping musle-ups. I still can't do muscle ups and i'm getting impatient!!

Im a little scared

yea I'm right with you on that one #6... Alright, Hold my beer, watch this...

hahahaha thursday makes sense now. can't wait to annihilate my legs especially after having played volleyball for a few hours.

My dumb a$$ just did muscle ups.
This is gonna hurt so good.

damn...another wod to skip..my shoulder injury is still hurting me badly...train hard crossfiters best wishes here from Ecuador to all

just put up some home made rings in my garage so I guess it's time to really wrk on those muscle ups. 1...2...3...Get some

Looks like a great Friday WOD!

I just love subbing 4 pullups / 4 ring dips for each muscle up!

I am getting close to a muscle up, a few more months of these subs and I will get there!

3,2,1 GO!

CrossFit never seems to disappoint.

Which is better?
3 pull ups + 3 dips = 1 muscle up
OR
simulated muscle ups on the pull up bar

Holy Crud... 300 Total Squats?? Can't wait to try this one... I'll be subbing for the muscle ups, too... This will be one LOOOOOOOOOOOOOOOOOONG WOD...

Poor legs of mine!

Aloha,

Jordan

GIDDY UP! Hope I can FINALLY do a muscle up WOD as rx'd!

#22 can't wait to read about your 1st muscle up! It was like Christmas when I got it at the level 1 cert in South Brooklyn in Octomber '08! GOOD LUCK :)

AND looking forward to finding out if all the push-ups helped my dip strength at all.

I'll know when I try to push out of the MU - the only challenging part of those darn things for me.

I hope it's worked and maybe the few pounds I don't have to push up now will make it easier too.

This is going to take me a long time. I know it. But I won't care as long as I get all of those Muscle-Ups.

http://www.crossfitwarehouse.com/newsite/blog/videos.html

Check out the muscle up from the ground progression from Jeff Tucker for all those that don't have the M-Up yet.

Helloooooo Sandy!

Well, I thought maybe heavy front squats would be the WOD. Seems I couldn't get that lucky.

Shee-it. Get some, everybody. Get some. (And prepare for bad-arse shoulder work in the next three. Or chest. Or back. Or ...)

Love it love it love it.

Damn legs. I knew something horrible was coming today, after yesterday's walk-in-the-park WOD.

I woke up thinking "anything but legs today"... 310 squats wasn't what I was hoping for.

Time to suck it up!

Oh man......

Sandy... my new CF crush. Sorry Jolie

Need sub for muscle ups no rings, 45 mins from closest CrossFit gym (at home its only 10!).

Whose got me?

nice cant wait
its like jasons step brother haha

Can't wait for this one! I was going to do "Sandy" tomorrow but how could I say no to all those muscle-ups :)

As the saying goes 3-2-1 GO!

< Go to FAQ. Look under substitutions.
<

The FAQ link in the main page has pretty much any needed sub for the WOD's...

That was some excellent coaching.

So mine is going to look like this?

100 squats
6 pull-ups
6 dips
80 squats
12 pull-ups
12 dips
60 squats
18 pull-ups
18 dips
40 squats
24 pull-ups
24 dips
20 squats
30 pull-ups
30 dips

300 total squats
90 total pull-ups
90 total dips

Looks fun, and painful.

Hey Everyone,
as i have no rings, i will be doing Bar Muscle-ups for this wod, is it still at a ratio of 1:1?? or should i sub if im not doing them with the rings??

Cheers, cant wait to give this one a crack tomorrow!!

Okay, any helpful suggestions what a person can substitute muscle ups because of elbow tendinitis?

Ran across two articles from ESPN about what defines a great athlete...interesting how the media and general population still don't quite see the light.

What really peeves me is where gymnastics is ranked in the second article...thoughts?

http://sports.espn.go.com/espn/page2/story?id=3739665&lpos=spotlight&lid=tab6pos1

http://sports.espn.go.com/espn/page2/sportSkills

Just to add: Here are the results of a poll on ESPN. Why is the public enamored with endurance specialists?

Which category is most important in determining athleticism?

31.8% Endurance: The ability to continue to perform a skill or action for long periods of time
12.0% Agility: The ability to change direction quickly
11.6% Hand-eye coordination: The ability to react quickly to sensory perception
11.1% Analytic aptitude: The ability to evaluate and react appropriately to strategic situations
10.6% Durability: The ability to withstand physical punishment over a long period of time
7.0% Nerve: The ability to overcome fear
4.9% Power: The ability to produce strength in the shortest possible time
4.5% Speed: The ability to move quickly
3.4% Flexibility: The ability to stretch the joints across a large range of motion
3.0% Strength: The ability to produce force

http://proxy.espn.go.com/chat/sportsnation/polling?event_id=695

So just to confirm... 1 muscle up = 3 x pushup + 3 x dip?

I concur with everyone mourning the death of their legs. Dumbbell swings were murder.

#45 muscle up = 3*pullup + 3*dip -- at least that's my understanding.

I am truly sad that I'm going to Montreal AND DANCING ALL WEEKEND!!!!

See you on Monday CrossFit

I thought the ESPN article was on the right track--at least it's a break from the Outside magazine articles that declare that the Ironman champ must be the world's fittest man. It didn't necessarily list the 10 physical skills but I thought its focus on variety and the schoolyard analogy ("regularly learn and play new sports," anyone?) made sense, as did the mentions of the things that a Michael Phelps or Tiger Woods definitely wouldn't be good at.

I thought the ESPN article was on the right track--at least it's a break from the Outside magazine articles that declare that the Ironman champ must be the world's fittest man. It didn't necessarily list the 10 physical skills but I thought its focus on variety and the schoolyard analogy ("regularly learn and play new sports," anyone?) made sense, as did the mentions of the things that a Michael Phelps or Tiger Woods definitely wouldn't be good at.

#43:
I know the media has total misconceptions about fitness and certain sports. I know that people love to read some of the bullsh-- so they just print it and dish it out like its the truth. But honestly, I think ESPN is the most extreme of this ridiculous misinformation ring. I mean to add on to what you were saying, how the HELL do you ignore the worlds best athletes (which are obv in MMA) like St. Pierre, Urijah Faber, BJ Penn, and Sean Sherk...... yet you put KIMBO the CLOWN on the cover??? Cmon, thats a huge red flag.

Anyways, onto Cross.... I will lay in bed all day Saturday eating takeout for surrrre. What a crazy legs week!

Yeah--cant wait for Jason II

About the picture: I like the wood idea, that's cheap and great for training. About the bucket, is it for chalk or puke... or both, yummmm

Have Fun, Train hard,

Billy

Kind of off topic but I have a question. Is there a specific way to increase flexiblility in the wrists? I am trying to improve my "rack" position and having a tough time with it.
Thanks

Been 4 weeks off now, this one will be fun to start up on again! can't wait! Hoorrahhh

pure definition of hell.

I have been doing crossfit for about three weeks now. This one is going to hurt. Question, What is the recommended weight for squats? Are we talking body weight? Please let me know.

So maybe my idea to make up yesterday' wod then do today's a few hours later won't happen....I mean, I like leg work, but...uh...no. One WOD only tomorrow. Wahoo!

It's a good thing i don't need my legs for getting around or... day to day activities...

This should be fun.

I'm with #56, though I'm just now starting Crossfit (brutal workout to start on....), though I've been looking at it for a while. At what weight should the squats be done? There's no way I can do my normal 5 sets of 5 weight...

body weight squats

Toady will be legs painful ! LOL.

For those interested:

I am currently deployed in Baghdad, Iraq. 3 of us doing CrossFit together which is awesome and effects are great. On top of this, the section I work in are conducting a Pull-Ups and Dips (PUD) 2008 Challenge. Basically PUD 2008 is 2008 x pull-ups and dips acheived in the month of December 08. Starting on 1 December all 2008 x exercises must be completed by 1 Jan 09. At least 1004 pull-ups must be acheived and 1004 dips. This works out at an average of 65 exercises performed a day.

For some of you long term cross fitters this may seem pretty straightforward - for some of us, not so much ! Personally I am finding the chins a challenge.

The PUD 2008 Challenge has to be completed on top of the WOD. However,any dips or chin ups in the WOD count towards the total. The best thing is it has a lot of soldiers, sailors and airmen working hard everyday and acheiving new found levels of strenghth and determination.

CrossFit is awesome ! (Pain is only temporary so dry your eyes princess, nobody cares !)

m/25/5'9"/176

sub'd 1 muscle-up with 4 pus + 4 dips.

22:20 min.

this is going to be awesome..........

m/39/215

Subbed 4pulls/4dips for muscle ups

30# bar for first 3 sets of squats 70# for last 2

27:30 yuck!!!

Definately need to work on pulls. Did dips but only got to 6s for pulls. Then assisted for last 2 rounds. Getting better tho! Progress not perfection, right!!!

cougar alert!!!

um... holy crap

also, Sandy is hot.

"Define interesting!"
"Oh god, oh god, we're all gonna die"?

Brent #56

Unless the WOD specifies, squats are always airsquats.
good luck

WTF....

Ehem... I mean Woo Hoo!!!! Looks like fun. No realy, I swear.

Wow. I think I just heard the sound of my ego cracking.

Is 25:13 good? I've been doing crossfit for about a week now.

and i think i screwed up the MU = PU/dip ratio, i did 1:1

#53 BenHub

....I completely feel your pain in regards to the wrist flexibility....I feel like mine (or lack of) limits the ammount that I can front squat, or jerk once I stand up out of the full squat clean. So I second your question about how to improve wrist flexibility, and welcome any advice.

40/m/176cm/71kg

Ad rx'd

14:31

Nice deep air squats and muscle ups from fully extended arms.

Go get me!

Sub MU for 4 chest to bar PU and 4 armpit to hand dips.
Boots and Utes
37:47

Still can't wait to get my first MU!

"You ever get the feeling that CrossFit just HATES your legs?"
-Dave Castro, Programming Lecture

Yes, Dave. I do!!

Todd Widman has quickly become my favorite lecturer and coach (besides Glassman, Burgener, and Rippetoe, of course). The guy is full of energy and knows how to relate to a student, getting the best out of an athlete. I had the real privilege of being coached by him out at the Vegas Cert. CrossFit has gained a tremendous amount by acquiring the man! I hope that I will one day become half the coach he is.

how much weigths are you guys using on squats??

Frode
Norway

#75

These are air squats so there's no weight needed.

20/M/172/65.5kg

16:55

Subbed 1:1 PU/Dips for MU

Ben Hub #53, Vikingblood #71,

Can you gentlemen walk on your hands? If not learn to. Practice that daily. Set a goal of being able to walk 100 yards on your hands. Race towards that benchmark. Several things will happen. Your proprioception will improve - especially inverted, your shoulders, arms, and traps will become stronger, and your wrists will become more flexible.

As Rx'ed: 39:23. inability to knockout more than 2 continuous MU's really slows the time. on the set of 10, had to break it into singles after the first couple sets of two. workin' on it.

23/m/180
19:40 as rx'd
First day doing 4 consecutive muscle ups

HOLY CRAP!!

This is gonna be fun. Tomorrow's rest day will definitely be earned!

No rings....

100 Squats, 8 Pull ups, 8 Dips
80 Squats, 16 Pull ups, 16 Dips
60 Squats, 24 Pull ups,24 Dips
40 Squats, 32 Pull ups, 32 Dips
20 Squats, 40 Pull ups, 40 Dips

36:25

as rx'd
17:55

38yo m 175

as Rx`d: 12:08

squats unbroken, MU two last rounds broken

34/M/186

as Rx'd
12:33

sub'd Pu/dips 3:1 ratio

28.29

M/31/6'3"/200

29:58

Subbed 3 pullups, 3 ring dips for all the muscle ups.

REALLY close to getting muscle up!

49m/5'10"/225
went back and did "fran" with some of my players.
My time: 5:42...improved by nearly 2 minutes.
Players are 2 months into Crossfit WODs.
Team best: QB-(soph)Mike Nicolas 6:12

25/m/190/73

Had to sub 1 mu= 3pullups+3dips

32:45

Once I canget muscle-ups that will surely drop.

Coach... You have a sick and twisted sense of humor... I can't feel like legs!
3-2-1 Get Some!

as rx'd. 11:44

Like Jason, the last round of muscle-ups took forever. Ready for a Rest Day.

AllisonNYC, are you competing in the games this year?

150 5'7.5" 33 yom

as rx'd 10:08

-full rom squats
-full lockout/no jumpoffs/full turnout at bottom/non kipping mu's

loved it!

ready for more!

I am still in the crawling stage of all of this. I am still working towards being able to do pull-ups. So is the ratio different for jumping pullups and dips for the muscle ups. I don't know if i can do ring dips, haven't tried. I guess today's as good as any other to try. Hubby is gonna hate this one, he went "beyond the call of duty yesturday".

m/43/74kg
16:56 as rx´d

m/21/70kg

for time

100 squats
6 pullups/6 dips
80 squats
12 pullups/ 12 dips
60 squats
18 pullups/18 dips
40 squats
24 pullups/24 dips
20 squats
30 pullups/30 dips (all jumping)
time 48:52

#92 RV-KY: I don't even know what I'm doing in an hour.

I'd have to qualify first.

You're my hero Todd!

age 42
bwt 215#
time: 23.04
subbed 3x pullups and dips for rx'd muscleups.

21/M/194 lbs/6'1

30:18
No Rings
100 squats 6dips 6pullups
80/12/12
60/18/18
40/24/24
20/30/30

Good One...26:07
100 squats
8 dips/pullups
80 squats
16 dips/pullups
60 squats
24 dips/pullups
40 squats
32 dips pullups
20 squats
40 dips/pullups
I think I miss counted somewhere :)

19/M/80kg/178cm

20:11
Dont have rings so i did pullups and pushups.

re: athleticism vs fitness

I wanted to jump in on this one. My questions for you guys peeved about the ESPN article, Can one be fit without being an athlete, or at least competitive at any particular athletic event? And can one be an athletic without being particular fit, at least by CrossFit standards?

I believe fitness very often compliments athleticism, but athleticism in any particular arena becomes more skill related that the GPP that we espouse. Do we rate athletes by their level of fitness or by their number of wins, medals, championships, etc?

Having said all that, I do think ESPN misses the point too. How can you compare 2 athletes from different sports? The standards for success may be totally different, as are ours at CrossFit. I guess it all depends on your personal goals. I still would love to see LT train and compete in CrossFit, now that guy has it all.

Rx;d 19:51 - 1st muscle up workout - im stoked!

m/28/6'1/192

waiting to get my rings in the mail.

sub

100 Squats, 8 Pull ups, 8 Dips
80 Squats, 16 Pull ups, 16 Dips
60 Squats, 24 Pull ups,24 Dips
40 Squats, 32 Pull ups, 32 Dips
20 Squats, 40 Pull ups, 40 Dips

24:37

Used jumping muscle ups for this one since I can't quite get that 1st MU yet. 15:41

M/27/71"/165#
Sub'd pullups and dips for MUs: 18:25

18:30

Yesterday was my 2 yr Crossfit anniversary ;)

I did a workout that one of the crossfit ladies posted a while back.
The rx’d was AMRAP in 15 min:
run 100m
5 1-arm db DL
5 1-arm db PC
5 1-arm db Thruster
Using 30# DB/ switch arms each round

I subbed 200m row and did 20 min
= 9 rounds + 200m row

Then yoga for 60 min.

Erin

One day later...

Yesterday was my first real RXed WOD that has weights! Glad to say I finished and it also finished me (True Story below). Completed in 7:24 because Globo patrons were walking about and I took advantage of the breathers. But as JRock and Jeannie would yell at me, "KEEP YOUR HANDS ON THE BAR (dumbell..sp)!!!" I too yelled at myself in the head.

Question: No matter how much I drink water or eat/rub (ha) bananas on my gastroc-soleus complex, I keep getting cramps! Does anyone have any homemade remedies for this?
True story: I decided to cool down on a treadmill after the WOD but 1:25 minutes into it, my calf started to tighten up. I pressed STOP (fortunately) and fell comfortably on the treadmill as my calf was in a ball. Painful but in a comfortable supine position on the treadmill. Luckily, no one saw me except maybe people passing by outside. I wish I had a video of myself. Ha!

M/40/5'6"/165

Squats: as rx'd

Dips & Pull-ups: 8,16,24,32,40

Time: 31:55

For a girl who can't go over head Sandy was rocking the OHS and SDHP!!

Gosh... no way I can do that one after yesterdays session... I'll have to lower the squats number I think. Unless I go the the kids workout... I'm so out of shape.

12:32 w/ bar muscle-ups

in8girl #108:

Hey Erin! Happy Anniversary. It's good to have you here at the CF table. We are all the better for it.

I don't think I'm alone when I say I thought today was going to be a strength day.

So, uhm, Sandy... How you doin? :)

I know this guy who could use some of your new found overhead experience! ;)

Is it wrong to express feelings of love on this board? LOL

no muscle ups so 4X4

100,8,8
80,16,16
60,24,24
40,24 reg - 8 jumpers, 32
20, 12 reg - 12 jumpers, 4 sets of 10 dips

27:35

4 real legs again..damn i cant feel my legs sons..rep out 410

M/39/140

Subbed 4 pull-ups and 4 dips for 1 muscle-up

15:56

Hoping for rings for Christmas.

subbed 4 pull ups and 4 dips for each muscle up

21:57

#96. Hah! Same boat. I just want to qualify to play on the same playground as the big kids!

M/40/69/165

3rd week of CF, cut in 1/2, sub pullups and dips:

29:50

Sub muscle ups with 4 pull ups and 4 dips

25:30

M/32/78"/239

3rd day of crossfit. Subbed 3 pullups and 3 dips for each muscle-up.

40:40

27/6'8"/215

24:45 jumping MU

First week with CrossFit. Here's how it has went:

Mon: WOD as rx'd, didn't feel too bad, little sore
Tue: Can't rest on 2nd day, did Sunday's WOD instead, Tabata SE left my legs and lats a little tight
Wed: Hello Fran, goodbye legs, new definition of soreness that night
Thu: Hobbled out of bed to check the WOD, DAMN IT! lunged my way through, chewed a bottle and a half of ibuprofen that night
Fri: Had to be dragged out of bed, thinking as long as today's WOD doesn't hit legs I'll be fine, DAMN IT!

I love CrossFit, can't wait for next week!

13:19 - Squats below parallel with full hip extension. Ring MUs, each rep starting at straight arm hang and ending at straight arm hang.

My legs are crrryyyying from Fran and yesterday. This was close to the worst possible news.

I mixed in some burpees with a workout a couple days ago...then cleaned house last night with the RX'd...my ass hurts more than anything. This should be fun!

M/47/6'/185

100 squats
6 pull-ups
6 dips
80 squats
12 pull-ups
12 dips
60 squats
18 pull-ups
18 dips
40 squats
24 pull-ups
24 dips
20 squats
30 pull-ups
30 dips

300 total squats
90 total pull-ups
90 total dips

12:55

#102 Jay M

Excellent points. I don't see why some of us here get so bent out of shape by these articles. Just train for your particular goal/sport and be the best you can be at it. I'm thinking LT would definitely be an elite crossfitter if he trained this way.

C'mon guys, what's with all the whining about legs today, suck it up!!

48/male/6'/205lbs week 4 of crossfit
scaled a bit...my legs need a break...and just got rings!
10 from ground/jump muscle ups(pretty pathetic form but first try at these)
20 jump chins
5, 7, 12 ring pushups
5,5 bw dips
30 bw squats

Today was a very special day for us here at Ramstein. Our friend Jessica who is a wonderful person and a fitness fanatic to say the least was diagnosed with Leukemia a few months ago. She immediately was rushed out of here back to the States for Treatment. I am happy to say that she is doing great and is expected to be back on her feet soon. Today we honored her with a workout that we felt embodied her will and drive so here's what we did:

"Jessica"
For time:

Run 400m
21 Thrusters (95lbs)
21 Pull ups

Run 400m
15 Hang Power Cleans (95lbs)
15 Burpees

Run 400m
9 OHS (65lbs)
9 HSPU

As rx'd: 14:49

We all miss you Jess and pray for your speedy recovery!!

41/M/6'/210

Sub'd 3:1 PU/Dip for Muscle Up
Assisted half way through.

29:09

31/M/190

not as rx'd

I've got rings so I did one ring dip and 3 PU's for each muscle up.

That said my time was 21:42

I was hoping for a sub20.

NEXT TIME

39/M/6'/175

Rx'd 15:43

Good Stuff!!

M/23/6'2"/200

sub muscle up with x2 reps of dips (2 reps of muscle ups = 4 reps of dips...)

13:48

#44
I would be quite interested to see how Crossfitters would rank the attributes that constitute athleticism. Is there some way that we can run a poll on this site exclusively to get an idea of what the “fitter” part of society thinks?

wu: 500m row, 2x10 ghd situp's/back ext's

17:08

M/52/175
Subbed pull-ups and dips for muscle ups, otherwise as rxd= 11:50

19:35

There are some smokin' times out there, go Crossfit!

bw 165

subbed 3/3 for each muscle up

16:55

Pulled out a 19 minute Jason a few weeks ago after a week of elk hunting in the mountains. Broke a new pr on it but my legs paid the price. Many of you new to crossfit or those that have taken some time off will enjoy this one 2-3 days later.

The first time I did Jason back in 04, it took me 45 minutes and had bloody hands. Muscleups mixed with anything is always makes an exciting workout. I'm shooting for sub 15 today. 3,2,1 go!

Not as Rx'd

x 3 pullups for each MU
x 6 pushups for each MU (did it at home, no dips)

25:03

Got a question for you guys, but it requires some explanation. I'm following the WODs two days behind so that I can plan (did Fran this morning) so I will be doing yesterday's tomorrow and today's Sunday. The only problem I have is that I have a PT test on Tuesday (2min. pushups and situps, 2 mile run). Here is my question: given that muscleups will do a number on me (can't even do them, will probably have to sub jumping muscle-ups) and its already been said that yesterday's workout plus today's will kill my legs, is two days enough time to recover if my goal is to max the PT test?

subbed 2 pull-ups/dips for each muscle up....

22.33

as rx'd
15:30

Legs? What Legs?

This was my first crossfit workout. Do I need to say I didn't make it all the way through? (That should be a given.) Even though I subbed 3 to 1 push up and dips, it just about killed me.

Can't wait for tomorrows challenge... I think.

33/m/72"/180

as rx'd 19:12

To comment on those "athlete" articles:

Sports, in general, are a learned trade. Rarely will someone just walk onto the court, course or field and be the best. Now, I'm sure the Deion Sanders of the world were great for their age when they were younger, but years of dedication and learning/honing their skill made the truly great sportsters great.

Trying to find the "Greatest Athlete of All Time" is similar to finding the "Greatest Human of All Time". Outside of Jesus, who would it be? Ghandi was great, but was he greater than Lincoln or Washington or Mother Theresa?

Specialization to given sports is what even makes this debate possible. I'm sure Jordan could have been whatever he wanted. LeBron, too. (Think High Jump, Free Safety, Center Fielder, etc.) But, with specilization, a choice is made early in an athletes life to do a given sport. Think of this as a fork in the road of life. One road leads to Olympic Swimming, one to the NBA, NFL, MMA, etc. Once a road is taken, you can't turn back and go down another.

In ninth grade, I chose to drop baseball to play football and basketball. Sophomore year of college, dropped bball to play football solely. And after 3 years in the NFL, it dropped me. To excel, you can't be a jack of all trades, master of none.

There's nobody out there who can beat Phelps in the pool, Tiger on the links, Jordan (in his prime) on the court, Gretsky (see Jordan) on the ice, or Kimbo in the octagon (hahaha). I'm talking about one person who can beat all athletes at all events. Can't happen. Not with specilization.

Same is kinda true with fitness. No one person can be the fittest at everything. But some people can be the best at aspects of it. Personal fitness, being the fittest you can be, should be all that matters. But we all strive for competition daily, and with competition comes debate and my stuff is bigger/better than your stuff, and we want to be the best. Nothing wrong with a little healthy competition, but noone can be the best at all things under the sun. That's just my two cents (more like half-dollar). Sorry for the long post.

And subbed 3x3 for muscle-ups.
19:26

Was stoked because I thought it would take at least half an hour.

Went instead with:
7 Rounds: 75# Shoulder Press x21
Back Extensions x21.
11:33

God is Good, All the Time.

subbed 3 pull-ups + 3 bar dips = 1 muscle-up

22:32

#145 just an idea get two sturdy chairs, put them parallel to each other, then put some towels
over the top of the back rest of each chair and you got a dip station.

3rd day of Crossfit, one of the best programs I have ever seen...the mentality of you guys is what makes it superior...I love it.

21:03

Male/26yrs/6'0"/170lbs

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

11:44 Rx'd

M/32/155/5´10"

13:35. Great workout!!!

29/M/5'9"/190

Let me say again....HOLY CRAP! I can't believe some of the times that are being posted on here. You people are friggin' awesome!

No rings here so subbed 3 pull-ups/3 dips per muscle-up
100/6/6
80/12/12
60/18/18
40/24/24
20/30/30 (did jumping pull-ups on this round)
40:54

M/34/5'10"/185
17:55
assisted MU

11:35 as RX'd
At 9:34 had 5 mu's left.....dangit.Took me 2 minutes to get the last 5.SUCK!!!

m/31/5'10'/192

32:45 3:1 pullup/dip:muscle up

#102, 131, 150
I would agree that the judge of an athlete in her/his sport is based on highly specialized and honed abilities. However, we must agree that the ability to hone talents/abilities to the level that Phelps, Jordan, Armstrong, etc. comes from athletic ability; each sport requiring prowess in different areas. Could Jordan really have been anything he wanted to?

Anyways, I'm better at reading the discussions than being very involved, but if anybody is interested I've recreated the ESPN poll at the following link to see how Crossfitters would respond.

http://snappoll.com/poll/303492.php

I realized that many of these answers are often times used interchangeably and some people might not even think an answer has any bearing on athletic ability.

100 squats
6 pull-ups/6 dips
80 squats
12 pull-ups/12 dips
60 squats
18 pull-ups/18 dips
40 squats
24 pull-ups/24 dips
20 squats
30 pull-ups/30 dips

Dead hanging chins/ Ring Dips

23:16

Mark: 17:40 (assisted MU with small band)

Theresa: 24:48 (sub'd 3 pullups/dips for each MU, assisted pulls w/ small band as # of pullups increased)

m/45/5'10"/230
subbed band assist for 2 to 1 m/up's
23:17

M/41/5'11"/190

jumping MUs, rings at chin level

15:28

F/38/5'6"/140

jumping MUs, rings at chin level

15:09

erin (in8girl)-

happy 2 year anniversary! i'm always floored by how hard you train, wod's plus those long runs you do! great job!

I need some advice. I have been told by 2 orthopedists/sports med guys that I have arthritis of the elbows and that it is common among 30-40 yo men who work in manual labor jobs. I have been Crossfitting for several yr, but otherwise am a "deskjockey" with no prior injuries to my arms and really no other medical problems.
The opinion of these "experts" is that the intensity and high reps of my fitness program is at least accelerating the arthritis, if not the etiology, given my otherwise sedentary occupation and hobbies. I have never injured myself on CrossFit workouts, and am told by trainors that I have excellent form. The doctors don't suggest surgery but do rec that I tone down the training to prevent rapid progression.
Has anyone else had similar experiences, and are these "experts" just trying to find something to blame when they really don't have a better explanation?

m/27/173/5'9"
Baghdad

16:33

sub'd each muscle up w/ double the # of regular pullups, and rx'd # of ring dips.

ex - 4 muscle ups = 8 pull ups, 4 ring dips

Loved it!

as rx'd

broke up the muscle ups into singles.

30:17

I was really hoping to die before I finished this one...unfortunately I collapsed right after...

4PUx4Dips=1MU

This weekends PT test is going to be a joke...

22:17

22:08 as Rx'd

fran 2:32 (pr)

30yo/M/6'4"/220#
Damn, that was harder than I was expecting!! My legs were/are garbage from this week. Thump, thump, thump (that's me tapping out)

As Rx 35:17

Happy Championship Weekend!!
Gators -17
Sooners -20

33/m/195/6'

30:24

sub'd: 3pu + 3dips = 1mu

My butt hurts!

Coach...thanks for the guidance on wrist flexibility improvement in comment #78...that makes perfect sense.

Regards.

m/42/175

as required
but 4 pull-ups
4 dips
for each mucle up
last set 40 pull-ups
40 dips

time for 300 squats
120 pull-ups
120 dips

16:33

Match that DP from Courtice

I thought for sure it was going to be over head squats!

m/35/171

As Rx'd 23:03

(exception: muscle ups were done from the knees and rings at chin level

33/F/5'10"/150

As Rx'd
20:08

During the squats, legs were screaming from Fran and yesterday's lunges. Ow.

m/25/186/6'1"

35 Minutes, slight jump on the muscle ups.

Quick comment:
I did Fran with a buddy of mine (Wow! Imagine if a non-crossfitter just read that), anyway, my buddy had never done it before. He said it looked easy so he was planning on staying at the gym for another hour after Fran to do some, as he said, "heavy" stuff. Well, long story short, we left at the same time...right after Fran. I couldn't stop laughing at him.

33/M/180/6'00"

23:35 As rx'd

First two sets of muscle-ups were unbroken, had to break up third and fourth. Last 10 were singles.

Dan D.

*long pause*
so apparently someone has hacked into the cf site with the intention of butchering my arms and legs.

Youre on!
Lets get it.
*gameface*

28 min

subbed 3/3 for each muscle up. pull ups held me back could only pump out a max of 12 and then hit a wall. but i can see them improving.

I feel like Judas. Sorry for questioning Coach's master plan in yesterday's workout.

CFWUx1
100 double unders

TIME: 26:29 AS RX'D!!!! My first WOD with muscle ups done as rx'd! :)

45 burpees
CrossFit endurance running WOD on treadmill

TOODLES! :)

In regards to comment #150

couldn't of said it better myself. There are those odd specimens that don't start a sport until high school, sometimes college and become a great athlete in that sport - but definitely not the greatest in that sport. Well put.

#131

I'm pretty sure if LT decided to do some crossfit workouts, he would smoke almost everyone who posts here. I'm sure his current workouts incorporate many of the same ideas, and were are talking about one of the most hard working, dedicated athletes in the NFL. In the footballl world, his workouts are insane.

M/32/189/6'

Sub'd 3/3:1 pullup(to chest) and dip for MU

22:02

14min 52 sec

any one have a "compare to date" on this>?

My new favorite workout.

http://health.yahoo.com/experts/healthieryou/5155/fast-workouts-that-really-work/

As rx'd
10:41
Last 10 muscle ups took nearly two full minutes. Squats unbroken, muscle ups broken after the set of 6.

M/19/166 lbs

Subbed dips and pull-ups

29:52

17:35! And now I can't go up or down the stairs...

Sub 5 pullup/5 dips

23:52

#110 - I hear Twinkies and whole milk will do the trick to keep those cramps away
#183 - Way to humble your buddy Jeff...maybe he'll convert?

Yellow band assisted mu's. Band mounted at 28" below lower edge of rings. Raised it to 26" below half way through the set of 8. Mu's still took the majority of the time.

24:23

M/23/6'/165

Sub'b 4 PUs + 4 dips for MUs

Time - 27:07

Omg, yesterday I misread the reps. I did 50 dumbbell swings per round, halfway through I had to drop the weight down to 25lb. Wow I am retarded...lol.
anyway todays took 18 minutes subbed pull ups and dips for muscle ups

Wu- 3x's supermans, sit ups, samsons
did squats as rx'd
did pull up's:6,8,12,16,22
21:34
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

24/m/185

I was doing awesome until about halfway through the set of 8 MUs. From there it was all downhill...

last 9 MUs jumping

28:40

Mike F:

sub jumping MUs head height

17:11

Anand S:

sub jumping MUs shoulder height

33:37

m/28/179

so I just got a legit muscle-up!! so I decided to go ahead and try them in this workout.

I had to jump into a few of them and on the last set of 10 I subbed 20 pullups and 10 ring dips

19:05

23/M/175 15:31, did pullups and ring dips instead of MU. Looking at everyone elses times, I probably should have done 2:1 or 3:1, will change this in future.

Ref Comment 162

For all those out there who love to offer their oppinion on how much better CF is than other programs and how it makes us "better athletes" than most, I encourage you to respond to Steve's poll. I just voted and was shocked to see that I was only the 3rd person to reply!

This is a great chace for us to see what it is that Xfitters think makes someone the best athlete. Come on guys, get out and rock the vote!

http://snappoll.com/poll/303492.php

11:18 as Rx'd.

All muscle ups unbroken until the round of 8. Then it was 6/2 and then 2 plus singles on the last round.

The muscle ups actually gassed me more than the squats!!!

As Rx'd
15:40

As rx'd 20:38
squats mu's
100 2:33 2 :51
80 2:22 4(3/1) 1:24
60 1:40 6(4/2) 1:39
40 1:00 8(2/2/2/1/1) 4:27 taped wrists
20 :22 10 (1/1/1/2/2/1/2) 4:15

First time putting 4 together in a long time. Really stretched and warmed up the shoulder before hand.

m/34/5'8/153

15:53 as rx'd, except for the last 6 MU then I had to change over to straight bar MU. My arms and chest had nothing left to give me, so I now know that I really need to work harder on my MU endurance. Leave it to CrossFit and they will find your weakness.

Get Fit, Get Trained & Go Hard!!

m/43/175

squats as rx'd
muscles ups w/ toe assit

14:03

M/67"/157#/22

as rx'd: 14:36. as with Mike #207, the m/us really got me more than the squats.

22:21

1-3:23
2-3:58
3-3:36
4-4:49
5-6:35

2X Rx for PULL UPS/DIPS

If we are subbing 3 Pullups and Dips for 1 muscle up, are we supposed to do dead hang pullups or kipping?

m/24/173
25:04

sub pull ups and dips.

27/M/209lbs/6'1"

As Rx'ed-12:20

My Biceps have been ruined since Sunday when I did my first WOD that wasn't a solo flight and felt that I had to crush the competition. Need more group training. Needless, b/c my biceps were broke, the last 4 MU's were disasterous, I missed a bunch of times, and I could have 10 minutes or less I know. Dammit, I sound like a wuss.

As rx'd 32:30
Terrible but I'll improve.
The gym I workout at took away the normal pullup bar for a spilt pullup bar so I had to do pullups and dips instead of muscle ups.

M/25/135/5'11"

15:35 as Rx'd

#151 LT

well said.

#206 Andy B

i voted.

Dave
M/33/210lbs/72"

For time: 13:36 minutes
100 squats as prescribed
2 muscle-ups as prescribed
80 squats as prescribed
4 muscle-ups as prescribed
60 squats as prescribed
6 muscle-ups 18 pullups/18 pushups
40 squats as prescribed
8 muscle-ups 15 pullups/20 pushups
20 squats as prescribed
10 muscle-ups 20 pullups/20 pushups

Good time
Gonna do yesterdays lunge/swing workout tomorrow at home. All I have are concrete blocks. They weigh about 30lbs apiece, so I might use two and see how that goes. Will report tomorrow.

Cheers!
Dave

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

As Rx'd
28:14

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

I now cannot walk. My legs are ruined.

Love it.

M/46/160

No rings & cannot do 3:1 pull-up/dip combo
Modified as follows:

100 Squats / 6 Pull-ups--6 Dips
80 Squats / 12 Pull-ups--12 Dips
60 Squats / 10 Pull-ups--10 Dips
40 Squats / 8 Pull-ups--8 Dips
20 Squats / 8 Pull-ups--8 Dips

Time = 17:55

Subbed 3pull-ups, 3 dips per MU

18:11

m/37/76/200

Sub 3x3 for MUs

25:40

CHK: subbed 3x pullups and dips for each round
23:18

KS: suqats per round: 80, 60, 40, 20, 10. And subbed 2x pullups and dips for each round
21:50

m/39/6'0"/155

as rx'd
18:04

in8girl - happy anniversary. I'll join you in the two year club in about three weeks. I love your posts, your insane dedication helps to inspire me to go to the gym on high gravity days.

Coach - Your comment on proprioception really hits home to me. One thing I have noticed is when I wipe out while surfing, I can tell which way is up while tumbling underwater. Before I started crossfit (and with it handstands) I would have to wait until I stopped tumbling before I had any idea. Thanks for explaining why (without intending to).

100 squats
6 pullups/6 dips
80 squats
12 pullups/ 12 dips
60 squats
18 pullups/18 dips
40 squats
24 pullups/24 dips
20 squats
30 pullups/30 dips

34:37

I'd like to see CrossFit HQ get back to posting a video of someone tearing up the WoD. it would have saved a bunch of questions yesterday, plus, it motivates the rest of us and sets the bar.

Each new wod could be done by a different affiliate -
It would be a great way to feature affiliates and showcase their athletes and trainers.

I realize there is a complication in the logistics because it would require that the affiliate (or at least a few people at that affiliate) do the WoD before it was posted, but I think yall @ HQ could figure it out.

anyway, just my $0.02

M/32/70"/ 200

2nd day of dedicated crossfit. Only my sixth crossfit workout ever. Subbed 3 pullups and 3 dips for each muscle-up.

29:17

I'm liking this Sandy workout. We gonna be seeing it on the main website anytime soon?

#151 LT
Great post. I agree with you wholeheartedly. As a father of 5 and a grandfather of 3 I have tried to guide my children and the ones that I have coached into being the best that they can at whatever they are doing. Unfortunately that "fork in the road" that you mentioned is coming at earlier ages. My youngest is 14 and is trying to decide if she should continue with competitive soccer or should she focus on singing/acting. It's a tough call for her.
I had a mom the other day ask me when she should pull her kids out of multiple sports and have them specialize to become the best at one of them. Her kids are 7 & 5. This kind of thinking is I feel, robbing kids of the chance to experience things solely for the joy of playing the game. I've coached multiple youth sports for 15 years and have seen my fair share of poor parental behavior, but nothing saddens me more than hearing a child tell me that they are only playing because their parents are making them. We as adults need to have a balance between pushing for bigger-stronger-faster-best and keeping the perspective of the joy of the game.
Personally, this is why I love Crossfit. I can't beat many of the times posted, heck I can't even beat half the people I workout with, but its the thrill of the challenge and the joy I get from completing some of these WODs that keep me going.
My half dollar

38M/6/183

wod as rx'd since 5/22/08

12:30

Just wanted to give a shout out to Gillian, comment #194, for that sick time! 10:41 is insane!! Great job!

In regards to #168:
I hope this can help (I'm a Chiropractor that does a lot of rehab/orthopedics work):
Most of the society today are "desk jockey"'s and this leads to an over tightness and propentency to be entirely Flexion dominant, eg, tight forearm flexors, tight biceps, tight pectorals, lats, etc... The best way to help remedy this situation is to STRETCH a TON. Keep your forarms, and even possibly more important, your pectorals LONG. Sitting at a desk is not very convienent for this, but you need to get up and stretch frequently.
Besides that, go Paleo, keep the fish oils up, and keep using that back to do your activity.
If you have any other questions about this, please don't hesitate to contact me.

26:19
all squats unbroken
1st 3 sets of mu's done on bar- (made my ring dips out of pvc and they hurt my wrists too much when doing mu's - good for ring dips though.)

kept failing on 4th (8 mu's) rd so switched over to dips and did 54 to make up for last 2 rds of mu's. Realized later I was supposed to throw in 3 pull ups for every mu. Not gonna sweat the mess up.

Clearly, I need to work on mu's so badly AND buy REAL rings! Squats were a breeze being that I do 100 unbroken squats before bed almost every night. Boy do I need to get busy w/ mu practice. Gonna start throwing them in everyday so I might have a chance at doing the next mu wod rx'd.

Please Coach, no more mu's for a while :)

18:07 as rx'd

We don't have rings at our gym so I have to use a pullup bar. We also have no powder so the rough bar is brutal on your hands. Nice job to everyone under 15:00. That's smokin

day one to in shape for melanie...

50 squats
6 pullups
6 pushups
30 squats
6 pullups
6 pushups
10 squats
6 pullups
6 pushups

oh yeah

11:43

25/m/5'11"/198
28:12 as rx'd...started the last round of muscle ups at 20:10 and it was a slow process from there.

BTW this is a great work out for snowboarders. Get them legs strong again for the season. To bad no snow in tahoe yet. Also, good vid Sandy is pretty.

M/33/70/165

subbed MU with 3/3 PU/Dip

33:24

My legs felt really bad right after I woke up this morning (did this workout at 0645), but once I got half-way through my legs started to loosen up a bit and they've felt great (but sore) since. I alternated 3 push-ups and 3 dips for the muscle-up portion and for the first time since I've been doing CF I haven't had any difficulty completing the pull-ups (i.e. reaching pre-mature "muscle failure"). The dips were no problem. I need to increase to 4/4 and lower my time to see improvements next.

Thanks to these great WODs I'm seeing huge improvements in my strength. I wonder what my next record APFT will look like?

3 jumping pull ups and ring dips for mu
26:00

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

warm up was 50 situps with 25lbs
50back ext. with 25lbs
Muccle ups were with band assist on the pullup bar till the last two, then went to the rings and did jumping muscle ups

Time was 14:30

then went for 800m run for fun.

Legs are rubber!!

12:48

legs = jello

CFWU std except lite pull-ups (3 x 5)

As Rx'd with a 4:1 ratio of pull-ups/dips

100 squats
8 pull ups /dips
80 squats
16 pull ups /dips
60 squats
24 pull ups /dips
40 squats
32 pull ups /dips
20 squats
40 pull ups /dips

33:14

Grrrrr time for "roll call" with a beer!

m/42/200.5/5'11
felt close to a mu in warmup, but sharp sh pain at the transition pain. Injured this in July doing jumping MU

subbed pu and dips 4/1 for mu
100 squats 8 pu/8 dips
80 squats 16 pu/16 dips
60 squats 24 pu/24 dips
40 squats 32 pu/32 dips
20 squats 40 pu/40 dips

36:14

Thanks Nadia and bingo for the congrats :)

Nate (have not done this one before)

6 pull ups/ 6 dips, asst
4 Handstand Push-ups
8 db swings, 45#

= 9 rounds + 6 pull ups+ 6 dips

Had to do a bit of running around b/c people kept taking over the area I was set up in. Oh well, got a bit of running in too.

Erin

23/m/165
12:18
all sets unbroken. I gotta say guys, I see now that Crossfit is like cancer, it spreads. It hit me today when some of my clients walked up and asked me what the WOD was. People fall in love with Crossfit because it works. Ok, enough touchy feely crap. 3-2-1 GO! Thanks Coach for kickin my ass

33/m/165

3 and 3 for muscle up

24:00

as rx'd 23:13

M/150/30

Sub'd 3 pullups, 3 dips for each muscle up:
everything else as prescribed

Time: 15:10

- I believe that answers the challenge thrown at me by comment # 178 bruce from uxbridge,
Representin' Crossfit in Courtice

20:55

Subbed Pullups&Dips x3 per Muscle Up
18:16

5 rounds for time of:

5 Squat Cleans (155#)
10 Bar Dips

8:16

Almost did it right. Ended up doing extra work. Oh well.

100 squats
12 pull-ups/12 dips
80 squats
24 pull-ups/24 dips
60 squats
36 pull-ups/36 dips
40 squats
48 pull-ups/48 dips
20 squats
60 pull-ups/60 dips

32:07.6

No muscleups
subbed 4 pullups + 4 jumping muscleups for each
set a bar at about 5+ft on Squat rack and limited my jump to only what was necessary
no time but I kept moving and was tired

comment 252

4 pu 4 dips 1 muscle up

11:41 rx'd

Subbed 4 pull-ups + 4 ring dips for 1 muscle up;
33:17

11:23

23/m/150

subbed 3x pull ups and dips for muscle ups...no rings, no free bar.

29:40, thats what I get for inhaling beer and tacos late last night.

Once again probably the worst time on the board, but I'll keep posting just to make the rest of you feel good! :)
Subbed 3 pullups and 3 Dips for each Muscle-up. (in groups of 3 ea.)
100/6/6
80/12/12
60/18/18
40/24/24
20/30/30
Time:
49:20.42

Dan
20:49 Rx
Peter
24:46 Rx until last three MU's 3pu/3dip penalty
Joseph
30:17 Rx

22-male-210#

32:38- 3/3 pu/dips for muscle ups.

Happy 75th Anniversary of the Repeal of Prohibition!

M/40y/5'8"/162#

Subbed each Muscle Ups with 3 Pull Ups and 3 Dips because no rings and pull up bar too close to ceiling. (Sadly I noticed old ring fixtures in the gym but painted over.) Too bad because I've never done MUs before and I was looking forward to it.

100/6/6, 80/12/12, 60/18/18, 40/24/24, 20/30/30
45'

Squats were easy. Dips were surprisingly decent. Spent lots of recovery time during the last 2 sets of pull ups.

Yikes, I got crushed.

Subbed 3/3 for MUs

46:03... :( PUs killed me as usual.

My legs are feelin this workout...I wanna get a better time though. i like the rings better than the straight pull up bar. oh well cowboy up baby!!! wats next? AAAAAAAAHHHHHHHH!!!!!!!
22min 7sec

27 yom 6'2" 155#

Pre: Warm-up x2 12x(pullups, dips, GHD situps, back extensions, pushups, squats)

WOD as rx'd with bar muscle ups:

18:44

Post: 500m row 2:12
Squats to just below parallel to full extension and muscle ups from full extension to press over bar. Only muscle up sets 8 (5+3) and 10 (5+2+3) were broken. Squats horribly broken and they are one of my worst exercises. My longest streak without stopping was the first 25 of the set of 100. PATHETIC!!

I see that some folks were subbing MUs in sets.

I wonder if it's easier to do:
30 sets of 3 PUs and 3 Dips,
than:
30 PUs then 30 dips.

As Rx'd

14:20

Going for my first day of crossfit tonight. I have a pretty good gym available but no rings. Anyway to do the muscle-ups without rings?

Brian C:

sub jumping MUs (rings at chest height)

12:05

I'm not sure which hurt worse, the 100 squats & then 80 squats a few seconds later or the last round of 10 MUs...anyway as Rx'd, I didn't break up the MUs until 8s (4,2,2) 10s were all singles

15:30

Great Job to the CF York's "High Noon" crew who banged this one out.

25:48, 3xPU 3xDips subbed for MUs

#272 do them on a pullup bar "bar mu"
on my way to the crossfit central to knock this out!

I am new to this. My scaled workout for puppies looked like this.

40 Squats
2 Pullups
25 Squats
4 Pullups
15 Squats
6 Pullups
10 Squats
8 Pullups

I look forward to doing more.

Sandy is beautiful!

144lbs/31yoa

For time: (all squats very broken)
100 squats
2 muscle-ups
80 squats
4 muscle-ups (broken as I lost false grip after 3rd rep)
60 squats
6 muscle-ups (unbroken - PR)
40 squats
8 muscle-ups (broken - 3,2,1,1,1)
20 squats
10 muscle-ups (broken sets of 2)

Time: 13:48

Followed with overhand strict weighted pull-ups

BWx5
25X5
35X4
45X3
55X2 (second rep was borderline at best)
25X7 (max reps)

Wow. Ridiculous workout.
I missed yesterday's WOD so I did it after this one.
That was rather brutal.

32yr/6"4"/249
subbed 4 pu and 4 dips=MU ,cant get down the neutral grip on a straight bar yet.20:16 i was pleased but not satisfied,i did 5x50lunges yesterday w single 50lb db,so my legs were miserable.tough week ,will not be rockin the zone tomorrow.

29 yom, 180 lbs

15:54 as rx'd

HEY TO ALL I'M NEW TO CF AND WAS WONDERING IS THE "WARMUP" PERFORMED BEFORE EVERY WOD

m/41/165/6'

sub pu/dip (4/4) for 1 mu

26:30

m/35/218/5'11

a.m.
100 chinups
100 incline situps w/ 6# med ball.

p.m.
WOD
Subbed 3 pullups/dips for 1 MU
21:40

16:34

Squats terribly broken...well, so were MU's I guess. Most strenuous thing I'll do tomorrow is walk around the Christmas tree farm picking out a tree. :)

Subbed 3 PU + 3 Dips for MU's

17:14

M/26/5'7"/145

28:44

Used a pullup bar for the muscle ups.

43yo/188#

13:56

Hands turned out at the bottom of the muscle-ups except for the last three. (It was those extra few lbs of fat that was weighing me down)

100 squats
6 pull-ups
6 dips
80 squats
12 pull-ups
12 dips
60 squats
18 pull-ups
18 dips
40 squats
24 pull-ups
24 dips
20 squats
30 pull-ups
30 dips

300 total squats
90 total pull-ups
90 total dips

15:45

m/24/5'6"/160

squats as Rx, subbed three pull-ups and five chair dips for muscle-ups

14:22
whooooo...

As Rx'd

16:59

Did this in an empty park in downtown Vancouver. Outside temp. 5 degrees celcius

For time:
75 squats
2 muscle-ups SUB 3 PULLUPS/3 DIPS FOR each mu
60squats
4 muscle-ups
45 squats
6 muscle-ups
30 squats
8 muscle-ups
15 squats
10 muscle-ups

23:00 pullups done on gravitron mach w/70 assist

d - 30m/175

12:59 as rx'd

j - 34f/125

14:33

15 muscle ups, 15 jumping muscle ups

Yesterday's WOD, 4:22. Had a ton of energy today, I could tell from the warmup onward.

Wanted to try bar MU's today, but then realized I would brain myself on the ceiling if I succeeded. Did a version of "heavy Cindy" instead, 20lb. pack, 4x5 rounds with about a minute rest in between sets, completed each set of five rounds in less than five minutes except went a couple seconds over on the fourth set. Need to find/create a place where I can attempt MUs.

Planning on skiing this weekend!

subbed 4 pullups/4 dips per muscle up.
21:55

21m170

as rx'd:
14:31

I was at 10:54 before the last 10 MU. It took three and a half minutes to do ten g*ddamn muscle-ups. Not impressed at myself right now.

It was ugly, but it's over. I got more MU's today than ever before, so I'm happy about that.
31:33
12 MU's & tons of near misses, + 54 pull ups & ring dips.
Eatin' my yams and apple sauce now...

Freddy C what do u mean hands turned out?? like no false grip???

ok adam-
since you pointed out that that adds up to:
300 SQ
90 ea PU/Dip
The obsessive-compulsive side of me just had to go get in 10 more pullups & 10 more dips.
Nice round numbers.

I only have access to a bar to do MUs, and they seem to be pretty easy to me. Is it a lot harder to do on a set of rings, or is my body physiology just a benefit to doing MUs?

m27/6'/230

CFWU

20:28

Subbded Pull-ups and Dips, It felt like that slowed me down. My upper body is shot. I'm looking forward to rest.

navy seal cf

100 thrusters rx is 85lbs I used 65lbs
100 box jumps
100 push ups
100 squats
run 1 mile
50 thrusters
50 box jumps
50 push ups
50 squats

good and long one.

45/m/71 kg
2xCFWU, fewer pu and dips
100 squats
2x(4 pu, 4 dips)
80 squats
4x(4, 4)
60 squats
6x(4, 4)
40 squats
8x(4, 4)
20 squats
6(!)x(4, 4) gym closing
time 39:00

29/M/199 - CDN

as RX'd
16:57

m/37/73"/210

3 pull up and 3 dip substitution for muscle ups

18:32

18:21 as rx'ed, could be sub-15 with better MU's. All MU's turned out at bottom.

I couldn't resist...workout partner did yesterday's WOD yesterday...but I really wanted to do that lunge workout. So I doubled up.

Five rounds for time of:
35 pound plate walking lunge, 10 alternating steps, plate overhead
35 pound plate swing, 15 reps

5:56 (I think next time I'd like to try the boy's rx weight for this one.)

Rest 10 minutes

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

3 Pull-ups + 3 Dips Sub'd for each MU

25:15

All things considered, I feel pretty bomb about that. I love crossfit.

WOD as prescribed, 10:35

WOD 18:18 (50y/m/11 st/70") Had to hop a bit for some muscle-ups so did a ring-dip on those, finished it all with 20 pullups. Nice 3-WOD-in-a-row butt-blast.

#299 Cody

I wish I would have thought of that. Would have made for a nice 500 rep count.

CrossFit is the sh!t

Sub'ed 3 PU and 3 dips for each MU.

16:11

M,43,5'9",185#
Sub 4-1 for MUs
28.32

27:14

subbing 3 pullups and dips per muscle up

3 sets plate loaded lateral raises 35lbs
3 sets low barbell raises 35lbs

btw: 152

subbed:
100 squats - 4 pullups - 2 dips
80 squats - 8 pullups - 4 dips
60 squats - 12 pullups - 6 dips
40 squats - 16 pullups - 8 dips
20 squats - 20 pullups - 10 dips

time: 10:35

btw: 152

subbed:
100 squats - 4 pullups - 2 ring dips
80 squats - 8 pullups - 4 ring dips
60 squats - 12 pullups - 6 ring dips
40 squats - 16 pullups - 8 ring dips
20 squats - 20 pullups - 10 ring dips

time: 10:35

as rx'd
18:06

did 3:1 for muscle ups

100 squats
6 pull-ups/6 dips
80 squats
12 pull-ups/12 dips
60 squats
18 pull-ups/18 dips
40 squats
24 pull-ups last 11 jumping/24 dips
20 squats
30 pull-ups last 22 jumping/30 dips

17:42

lots of pain

Caught up with ystd. As Rx'd. 7:25

Rx'd

15:25

It seemed like the hardest part of this WOD for me was the 80 squats after only 2 muscle ups.

13:10

33 yom 220 bwt

wod
100 squats
8 pull-ups 8 ring dips
80 squats
16 pull-ups 16 ring dips
60 squats
24 pull-ups 24 ring dips
40 squats
32 pull-ups 32 ring dips
20 squats
40 pull-ups 40 ring dips

1st-3rd rounds broken into sets of 8
4th round broken into 8 sets of 4
5th round broken into 8 sets of 5

total time: 24:53

Did the following:

100/2mu
80/3mu 4pu 4dips
60/2mu 16pu 16dips
40/1 failed mu 32pu 32 dips
20/40pu 40 dips

took about 30 min

m/20/155/6'0"

had to do 3pullups and 3 dips for every muscle up. time was 38:48. the dips just killed my arms.

CFWU (rowing MUs instead of PUs/dips, GHD SUs)

Adjusted setup for rowing muscle-ups so feet were higher relative to hips, which increased difficulty. For all but last round, did 2 rowing MUs per written MU (after 4th round I had nothing left, so after struggling to get 5 decided to go with 1:1 ratio).

20:42

At least all squats were unbroken :P.

Take care!

Jodi (F/30/110)

Only did half of the WOD today and took it easy. I'm saving my legs and energy for heavy squats on Monday. FUN!

For Time:

50 Squats
1 MU
40 Squats
2 MUs
30 Squats
3 MUs
20 Squats
4 MUs
10 Squats
5 MUs

Time: 6:23

28/M/165

Time: 23 minutes

2 pulups/2 dips for 1 MU

m/22/6'/197?

12:15 Rx'd

Muscle-ups slow me down. Hands turned out at bottom.

Some turkish get-ups afterwords and handstand practice.

16:26 (4 pull-ups/4 dips per muscle-up)

Good stuff.

subbed Jumping Muscle-Ups;

time - 13:25

that was rough!!!

F/42/5'6/124

Subd pull up-dips for mu

19:39

12:04

Sub'ed 3 pull ups and 3 dips for 1 muscle up

As Rx'd: 12:42

observations: muscle-up unbroken until the 5th rep on the set of 8. stopped for a few breaths during squats also. much easier than the squat/m-up WOD posted on 11/13 (250 squats and 50 m-ups total); much stronger on the rings than i was then.

goal: got me thirsty to go unbroken...would like a sub 9 on this next time.

m/22/160/5'11''

30:10 as rx'd (MU with full extension)

i was able to do the sets of 2 and 4 muscle ups consecutively, which is a first for me. the rest of the time I had to break it into 2s and 1s.

i didn't realize it was 300 squats until i read someone's comments just now

45/182

14:42 as Rx'ed.

m/48/175

17:40

Sub'ed 2 pu's and 2 chair dips for ea mu

As rx'd 16:25

Had to share the rings with two other guys doing the same workout.

I am pretty sure I will not be able to walk tomorrow...

15:02

subbed 3 dips and 3 pullups for muscle ups

As RX'd

m/35/73.5/220

44:31--(believe it or not, I am pumped about this time)

Got my first real muscleup about a month ago. This was the first time I have been able to complete 30 MUs in a workout (all singles). The last 10 Muscleups took me 22 minutes--too everyone who thinks that this workout will be quick once you can do a Muscle Up--You're Wrong

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

As rx’d: 37:57
Foam roll after

12:51 Rx

21:30

Assisted squats w/ bar
1:1 sub PU/Dip for MU's

tuff one.........26:11

sub 3 pull ups and 3 dips for 1 muscle up

21:48

Sub'd 3 pullups and 3 dips per MU

subbed pull ups/dips

14:04

30/m/5'11"/200

As Rx'd

15:01

Sub'ed 3 Pullups/3 Dips per Muscle-up

19:15

M/32/170
Rx'd : 15m22s

Skipping. Too sore from the last few days!

As rxed except last set of MU were jumping

32:21

35:06

sub 3 pullups and 3 dips for the MU
The squats were easy yet the pull ups were too much for me my time after the 3rd set was 17 after that everything got hard :(

gonna train more my gymnastics

M/25/6'1/175

WU: jump rope practice

WOD: subbed 1 dead-hang PU and 1 dip (or 4 close-grip pu) for each MU

19:20

Squats were rough today after my bout with that 50# dumbbell yesterday. Wish I had rings for MU; I've tried using a bar but it destroys my wrists. Still having trouble with dead-hang PU. I can rip off 25+ kipping ones, but my dead-hangs haven't improved that much since starting CrossFit about 3 months ago.

On duty on the Enterprise representing for Crossfit. 300 squats, 90 dips, 90 pullups -- 26:08

My legs are wrecked.

Clark
27m/6'8"/210

M/25/6'3"/205

Subbed 3 pu (assisted)/3 dip (assisted) for mu

100-6-6
80-12-12
60-18-18
40-12(f)-12(f)
20

22'26"

I tweaked my right shoulder doing the dips on the 12th one, and I couldn't do anymore. I figured I'd give it a rest and see how I feel on Sunday. I tried walking down the stairs to my basement to do laundry and almost fell down. My legs are SMOKED!

38/m/5'11/163

20x GHD Sit-ups, Back Extensions

Pack
squats 75-60-45-30-15
j-muscle-ups 2-4-6-8-10
12:32

14:50

as rx'd

100 squats
6 PU
6 Dips
80 squats
12 PU
12Dips
60 squats
18 PU
18 Dips
40 squats
24 PU
24 Dips
20 squats
30 PU
30 Dips
TIME: 12:52
my legs are in a bad mood right now...
21/M/6'/175

About 15 minutes, substituting 2 pull-ups and 2 dips for 1 muscle-up.

30 minutes. Subbed 3 pullups and 3 dips for MU.

Felt very out of gas and sore during this, couldn't really get in the groove.

38/m/190
sub 3X pullups and ring dips for MU's

21:26

17:13 rx'd

Last 10 MU's took me 4 minutes! Need to get that faster.

front squat 3,3,3,3,3,3,3

195 best 205 1 good form 2 bad form fighting back to good form did not count as a max. Used today to go easy and work on form

Semper Fidelis and God Bless

38:12

Subbed: 4 pullups / 4 ring dips = 1 MU.

Totals: 300 squats; 120 pullups; 120 ring dips.

#79 Coach

Thanks for the suggestion Coach. Add another goal to my growing list!

Thanks Lauren, Great cycle!

#299 Dani- From the dead hang position of the muscle-up, turn the palms out and then back in as you initiate the movement. This ensures that the arms fully extend and you maximize your range of motion.

100 squats 03:36
6 A9 PU, 6 dips 04:45
80 squats 10:56
12 A9 PU, 12 dips
60 squats 16:48
18 A9 PU, 18 dips
40 squats 25:15
24 A9 PU, 24 dips 34:14
20 squats 35:15
30 A11 PU, 30 A9 dips 44:46

started okay, died towards the end

as rxd.......15:19...jb

28/M/140

First two sets of M/U's were full M/U's. After that, all were assisted with a very slight jump. The M/Us are definitely coming along pretty well.

22:14

Those squats are gonna hurt tomorrow!

M/23/205

RxD

12:06

m/22/155/5'9"

did a workout from my local CrossFit gym. Said they got it from one world.

Max rounds in 20 min

5 deadlift
5 hang power clean
5 front squat
5 push jerk

weight: 135 lbs

rounds: 7

45/76"/191

subbed 3 pullups/2 ring dips for 1 MU - did all pullups/round and dips/round consecutively - i.e. did not alternate pullups with dips

3:54/3:57/4:59/6:12/7:23 = 26:27 total

30m/156/70"
cf w/u x3 with turkish get ups

as rx'd
15:56
squats unbroken, ass to ankles.
m/ups 2,4 unbroken, 6 (5+1), 8 (sets of two), 10 (singles).
colin
as rx'd
half hang,kipping m/ups.

did the squats rx'd and did the sub 3 pull ups and 3 dips....about 15 minutes

The first two sets were hell on the glutes...can't wait for a rest day

m/23/6'3''/220

Subbed for jumping muscle ups.

Done in 18:49

that sucked

did 3:1 pullups and dips for the muscleups

30:44

from bodybuilding to crossfit....feel much better

26:37 as rx'd

as rxd 13:40

fkn muscleups are killer

exausted

Struggling from 4 straight days of hard workouts, so decided to jump rope today.

10 rounds, for time of:

200 rope skips
20 squats

Roughly 20 minutes; decent workout; need the day off tomorrow.

bw 250.0
subbed 2 kipping pullups, 2 bench dips from a 12" bench for muscle ups, 19:46
Tara: 40/30/20/10 squats, 10/10/10/10 jumping pullups, bench dips, 10 mins.

37M/5'10"/167#

Warm-up: 3:01 row (771m); CFWU 3x11.

15:46

Cool-down: hamstrings stretching; foam roll.

Squats to an 11-inch box. Jumping MU (very little jump, slow negatives).

19/m/165

subbed 3 pull ups and 3 bar dips for muscle ups which absolutely annihilated my time.

Did the squats as posted

over a half hour................

Time: 21:28
As rx'ed squats
Muscle ups: First two done as rx'ed. The rest of them were assisted muscle ups with toes on plate weights for assistance when going up to get above the rings. Then, it was all me again!
This was my first real WOD with muscle ups. I'll get it!

Charbs, JoeCam. Alex and Jason K. wow. You are beasts. Motivate!! Nice job

3 PU and dips sub for MU

23:15

Warmed up with a few clean and jerks

Did a scaled version

40 squats
6 pull ups
6 dips
25 squats
12 pull ups
12 dips
15 squats
18 pull ups
18 dips
10 squats
24 pull ups
24 dips

time 8:48

Looking back it seems i din;t have to scale as far back. I did finish with good time. pull ups slowed me down the most did from dead hang,still havn't got the kip down.

45/M/6/180

TIME AS RX'D: 9:44

SQUATS WERE BROKEN ABOVE 60...A2A
MUSCLE-UPS WERE ONE AT A TIME WITH 2 SECOND REST.

EL PASO

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

33/F/128

100 squats
6 pull ups/dips
80 squats
12 pull ups/dips
60 squats
15 pull ups/dips
40 squats
18 pull ups/dips
20 squats
10 pull ups/dips...Fail

22:00 Minutes.

M 41 '5"8 165#

rx

11:58

Sub 3x PU/DIP on MU 20:10

14:45
Sub pullups and bench dips

Had to sub something for the MUs. So disappointed but the meatheads had the gym on lockdown tonight. I was lucky to sneak in some sets of pull-ups when they were resting between sets of tricep pushdowns and lat raises. I'm sure they would have moved over to share the space with me but they creeped me out way too bad. They probably would have tried to "spot" me or something. Gross.

SO I did DB Snatches instead. Used 30# DB and did twice the # I was supposed to do of MUs on each arm.
Also did twice the pull ups for the MUS too when I could.

100 air squats (unbroken)
4 pull-ups
4 DB snatches each arm
80 air squats (50, 20, 10)
8 pull-ups
8 DB snatches each arm
60 air squats (35, 15, 10)
12 pull-ups
12 DB snatches each arm
40 air squats (30, 10)
no pull-ups... bar was occupied by some dude doing a chopping thing with cables)
16 DB snatches each arm
20 squats (unbroken)
20 DB snatches each arm

about 20 minutes.
Can't make it through a WOD in a globo gym without being interrupted at least once.. no matter how mean of a face I put on. Some guys recognized me from another gym ... I tried to be rude but ended up wasting some time.

I still need to make a shirt that says...

"I'm going for time. Save your questions for the end when I'm laying on the floor in a puddle of sweat. Thanks"

Walking down the stairs to the subway was brutal.. Shaky legs.

M 30 185#'s 6'2"

as Rx'd

14:50

This was hard after weighted MU's yesterday...grrr...

NOTE: DID THIS ON SHIFT TODAY...LEGS ARE WATER!

ROBERT S.
TUCSON, AZ.

1st time
22/155lb

100/6/6
80/12/12
60/12/12
40/12/12
20/12/12

17:56

wow..holy sh*T! felt amazing going into this wod. mindset was in the games mentality. HERE I COME!

As Rx'd 8:43

Bad Shoulder just cant seem to make conversion in a muscle up
100
8/8
80
16/16
60
24/24
40
32/32
20
40/40
29:10 and pouring sweat

16:54

subbed jumping mu's--bottom of rings about 4" above head--didn't miss many mu's on jason, this one had a lot of misses-moving rings up 1" can't make that much diff, can it?

I know I'm gonna get destroyed for bringing this up but...

Crossfit is basically training me to be better at life, at least that's how I see it. So what sense does it make for me to be limping around with sore muscles all the time? Ok I'm exaggerating for effect, but do you see what I'm saying? Like right now I am sore head to toe from Fran. So if I had to do some real work today (help a friend move for example), I would probably suck at it. Anyway, maybe in time as I get stronger, the soreness won't be as pronounced.

Thoughts?

25:09 (did 2-1-1-1-0 MUPs/sub’d 2 ring pull-ups+2 jumping ring dips per muscle up to finish each mup set)

Running a day behind, so I did the DB WOD today as rx'd:

4:33 all unbroken, then followed that with:

30-25-20-15 wallball shots
20-15-10-5 pullups

100 Squats
4 Pull-Ups 4 Dips
80 Squats
8 Pull-Ups 8 Dips
60 Squats
12 Pull-Ups 12 Dips
40 Squats
16 Pull-Ups 16 Dips
20 Squats
20 Pull-Ups 20 Dips

Time 17:26 I am not sure why this took so long. Reviewing other times it would appear I am pretty slow but maybe my supplements for Muscle Ups is causing extra time...?

sub pullups, dips 2:1 for muscle ups

23:54

M/38/200/6'

Sub'd MUs w/PUs, Dips, 2:1

17:39

33:03

Combined the hq wod with the navyseal.com ''ladder of death'' wod.

Hit every MU on the first attempt, no missed MUs.

20/m/6'2"/200 lbs

As Rx'd:
19:50

Subbed MU's w/3 dips/pull ups. Took me this long to realize I did dips & pu's backwards. oh well.
SO; 100 squats
6 dips, 6 PU's
80 squats, etc. as Adam wrote way up above.
26:40 or thereabouts.

16:44 as rx'd

looking forward to that active rest tomorrow!

M/40/173.5

Well, I didn't have to read too many posts to know that my time stinks.

Subbed 3 pullups and 3 dips for each muscle up; overhand pullups for the first 60, as far above the bar as possible, underhand for the last 30 (all those unbroken, of course. Or maybe not of course.). Dips are still my downfall, and at the end both of my hands were kinda numb.

Grand total, 42:37. Ugh.

M/19/5'11"/160

17:55

as rxd
22:35
25 extra pounds from starting strength hurt on this one

doubled up today b/c i was a day behind. PR'ed in fran last night at 3:35. So jacked about that, first time under 4mins. Hit the lunge/db swings wod this morning in 5:12 then hit todays wod this afternoon in 11:18. I can hardly walk at this point. I feel retarded trying to walk down stairs. I have to do the "grandma both feet on every step" walk.

24/m/200

subbed 4 pullups and 4 dips for each muscleup

26:07

17:21

did bar muscle ups

#399

"Stronger people are harder to kill than weaker people, and are more useful in general"-Mark Rippetoe

Would you feel better if you didn't work out? Gut it out brother and don't give up, don't ever give up.....and sleep better knowing you're winning the fight against muscular atrophy. Besides, is not helping a buddy move a bad thing? It also helps me to know all my other crossfit "family" members are feeling the same pain. I know it sounds funny, but I take comfort in that. And judging by all the comments, so does everybody else. Why else would you post? Push hard, pray harder! God bless and keep up the good work!

25/5'9"/136

18:08 as rx'd

26:00

subbed 3 pull ups and 3 dips for each muscle-up. Switched to jumping and negative-only reps when positives were no longer possible.

My whole body is drained (in a good way)

M/43/6'0"/175

100 squats 8/8 pull ups/dips
80 squats 16/16 pull ups/dips
60 squats 24/24 pull ups/dips
40 squats 32/32 pull ups/dips
20 squats 40/40 pull ups/dips

Squats unbroken. Pull ups and dips broken after 2nd round. Last round of pull ups and dips were really rough

BWT 192

as rx'd 23:54

I haven't posted the last couple of workouts because I really didn't even feel like I was doing things right with all the substitutions I have to make. I am very proud of my friend and I for this workout and have done enough reading to realize that I am not the only one in these shoes. So, we both need work on pull-ups (anyone with good ideas on how to get good at these quickly and will to share please do so) so we replaced one muscle up with one pull up and one dip. My time was, 10:34 and Marcus's was 10:39. We also had a new fellow join us for that workout and we had him half all the squats and do the same as us on the muscle ups and he got 9:43.
We are totally dead, loved it.

49/m/140
15:30
sub 3/3 for muscle up

36:31
sub 4/4 for muscle up

It was my understanding that it's a 4:1 ratio for pull ups and dips. In other words 4 pull ups and 4 dips equal 1 muscle up, correct? Please advise.

Total workout:

300 squats
120 dips
120 pull ups

I was jacked as I actually performed all pull ups with no assistance for the first time! Cross Fit is ridiculous! I'm hooked!

21:28 as Rx.

Only whiffed on one but had to release the rings and reset the grip for each rep--still can't link multiple MUs together. Last 10 were brutal--took me over 4 mins.

Bar Muscle-ups...

18:40

Didn't have rings where I trained today, so I did Pullups/Dips X 5(10, 20,30,40,50 reps) Time: 24:45

m/40/5'9"/190

I was able to do bar MU all the way up to the 4th in the last round. After that I did 18/18.

Most would probably say, I could've done the rest. But I didn't.

25:16

Had a friend with me again....quit doing pull-ups as required at the 3rd round. After he finished...he said wanted to go back to lifting weights and getting buff.

Told him to take the rest day, read up a little more on the site, and we'll be back in the gym on Sunday. We'll see.

Aloha,

Jordan

16:20
1 extra muscle up on every set except 1st set

37/6'2"/198

Time: 13:45

Legs are battered and it's Frid. Amen and good night everyone.

Jumping pu's and bench dips 3-1 for muscle-ups
Legs are smoked.

Janet f/49 22:48
Scott m/48 17:27

m/5'3"/160/29

I've been sick and before that I hurt my back really bad last week, so this is the first workout for me in ten days. Because I have never done Fran (it never popped up since I started Crossfit about two months ago) so I started back in today and let Fran kick my a$$.
I was struggling, my muscles were slow and weak and my lungs burned worse than they have for years. It felt good to be back in the swing, ten days felt like an eternity.

FRAN
95 lb thruster
9:25

Subbed stretch band MUs. Could only do 1st 3 sets b/c gym closed on me. 12:15

Subbed 4 pull ups/4 dips for each MU

24:32

that was a smoker after the last 2 days.... tomorrow will be the first rest day in a while that I won't do anything..... Can't wait to chill out and learn to walk again.
Hooah!!!!!

26:08

Subbed 195lbs hang-power clean and jerks 1:1 for muscle ups. Horrible idea. Legs were fried after the first 40 squats. Yeesh.

40/M/155

Subbed 2 ring dips/3 pullups for each MU
30:33

Did my first muscle up today!
It was on my first attempt since august - I think the clapping pullups are paying off.

57/M/195 Well.. due to our long bike trip and a sore shoulder I haven't done a MU in about six months and sure enough, I tried a few and couldn't get one. So I subed jumping MUs to grease the groove with rings at head high.
23:11
Despues, I tried another MU and hit it! Yah hoo

48/F/125
Modified Barbara (sorta)- 5 rounds for time (but no rest)
20 pushups, 30 situps, 40 squats, 50 single unders
18:44. I think this routine could be adapted to As Many Rounds As Possible (AMRAP) in 20 minutes and be very challenging. Modification was due to elbow tendonitis.

Roger that Miller, thanks brother.

30/m/195

20:51

ended up getting 10 muscle-up's total... the rest were jumping mu's. that's the most # of full muscle-ups I've ever done during a workout, so I'm happy with that.

and yes.. legs are officially shot.

subbed 3 band-assisted pullups and dips per MU, and since I'm working on strengthening my "immature squat" did half the number but did OHS and Front Squats w/22lb bar. Seems like I can keep that lumbar curve better now, hallalujah!

Still, took forever: 45mins. Not exactly fun, but ultimately satisfying.

28:57 subbed 3pus 3dips for muscle ups

M/203/6/39

100 squats
6 pull ups/dips
80 squats
12 pull ups/dips
60 squats
18 pull ups/dips
40 squats
24 pull ups/dips
20 squats
30 dips
20 pullups had to stop due to hands bleeding.

Done-
11:19- sub'd dips and p'ups for MUs!
What's up B4 alumni? Not seeing your times posted. anyone PT'ing?
KayserNYC and EdShippDC- Glad you're hooked! Ima coming outta da boofth!

32/180/m

WOD As rx'd: 21:32

ME bench press: 220#

Sub'd 3:1 PU/Dips to MUs

28 min

Not bad compared to 55 min Jason I posted 3 weeks ago.

35/M/201

100 Squats, 8 Pull ups, 8 Dips
80 Squats, 16 Pull ups, 16 Dips
60 Squats, 24 Pull ups,24 Dips
40 Squats, 32 Pull ups, 32 Dips
20 Squats, 40 Pull ups, 40 Dips

34:27

Did you get your WOD done today Ned?

M/5'11"/170
Squats done to a 12 inch box
16:47

The last 10 MU's were hard.

okay, my second CF workout and first time ever trying a muscle up. I had to use a pullup bar since my gym has no rings..

15:49 as Rx'd

the last five MU's just about killed me.

this CF stuff is FUN!

brian

okay, my second CF workout and first time ever trying a muscle up. I had to use a pullup bar since my gym has no rings..

15:49 as Rx'd

the last five MU's just about killed me.

this CF stuff is FUN!

brian 32m/5'9"/185lbs

36/m/72

19:10 with kidruptions

subbed mu's with:
4/8/12/16/20
pushups and pullups with some assisted pulls.

12:30 as Rx'd
my brother did the entire thing WITHOUT using a false grip and kipped his ass off, it as awesome...i didnt realize what he was doing until the very end and saw him doing the muscle up without any sort of false grip and just tearing through it. He finished in 15:00...

kill yourself

First time attempting MU's, had to do jumping ones off a chair. Tried to make it as close to proper technique as i could, they still ruined me though! 17'06.

20:35

1st wod actually did most of the MUs

got 22 MUs then did 40 PU/Dips for last round

22.m.135.65"

as rx'd
13:40

12:31

squats
4/4
6/6
8/8
8/8
6/6

go chief

6'2"/M/23/216
as rx'd
13:16
Those last five muscle-ups took me 3 minutes. Fran from two day ago definately played a part in this one. It was the first time that the dip part of the muscle-up was the hard part for me.

25/m/5'11"/175
Got my first muscle-up, screamed like I won the lottery(kinda like a girl), got two more, then started workout. Had to do jumping muscle-ups on last 16.
38:36

M/31/170 5'7"

23:41

Subbed 3 pull ups and 3 dips for 1 muscle up.

M/22/6'2.5"/208

Legs aching, left ankle failing from doing too much weight on the lunges, nevermind. Pushed through this one in an underwhelming 39:14. I suppose its not that bad given my current condition.

32:00
it hurt

As rx'd 15:21

34.5 minutes

22 / M / 5'9" / 125lb

Subbed two pull-ups and two assisted dips for each muscle-up. I'm hoping to work up to big-boy dips soon, but a hurt elbow is making my progress slow. Had to skip the last set of m-u subs because they were hurting my elbow.

30:30

CJ:

Scaled - Assisted MU
13:04

15:40 Rx'd

Did a bunch of o-lifts and 10 minutes of Cindy last night. Was not happy when I got home to see I was going to be doing more squats today. My legs have been on fire the entire day. Guess this is best though since squats are one of my weak points.

As Rx'd (firt time doing muscle ups on rings):

17:31

as rx'd
27:13
that felt good

SUB 3x pu
SUB 3x di

35:35

M/39/150

M/46/145

CFWU3 with pullups at 5

As Rx'd
17:17

As Rx'd
15:25

30:52 as Rx'd

Last set of ten muscle ups took 13 min. Just kept failing over and over.

M/36/145

@ home, sqts below paralell, MU as rx'd, all singles, full ROM,

12:30

okay, was feeling like a champ until the last set of dips when my pec popped. Not torn off, but not exactly how I was hoping to finish. legs destroyed, lost track of the clock, stupid body always fails before the mind. May need some time on the DL before hitting anything chest related.

somewhere around 25 minutes and the last set was only 16 dips instead of 40.

33/6'3"/285

As Rx'd: MU's on a bar
12:56

as rx'd:

13:17

11:00 as rx'd

* first 100 squats unbroken
* all but set of 10 muscle ups unbroken

24:10
Sub'd 3:1 Pullups/Dips:
6 PU/Dips (Unbroken)
12 PU/Dips (Unbroken)
18 PU/Dips (Unbroken)
24 PU/Dips (Sets of 3 PU/3 Dips)
30 PU/Dips (Sets of 3 PU/3 Dips)

F/25/5'5/130

16:58

sub'd 2:1 dips and pullups for muscle ups

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Time 12:11

Legs are toast! Stairs are presenting quite a problem.

sub'd muscle ups for dips/pullups completed it in 17m 38s almost 3min improvement in 1 week

m/20/5'7''/160

rx'd 11:04

Subbed Ring M/U progressions, top of rings at clavicle height. Lifted up starting on knees, using pointed toes.

30:20

Took time with this one to focus on squat form and to concentrate on M/U transition practice.

stretch and warmed up playing b-ball.
subbed 3 pullups, 3 dips for the muscle ups
took about 22 minutes.

Front squats
175 x 7
195 x 7
200 x 7
Back squtas
240 x 10

100 Squats
2 Muscle Ups
80 Squats
4 Muscle Ups (last one was jumping)
60 Squats
6 Jumping muscle ups
40 Squats
8 Jumping muscle ups
20 Squats
10 Jumping muscle ups

18:45

Phew! Great work out!

M/24/158/5'7"

No Rings - Subbed Pull-ups/Dips 3:1 Ratio (sets of 3 and 3)

Total Squats: 300
Total Pull-ups/Dips: 90 Each

As rx'd: 16:55

Only one miss on the MUs.
Had to break most squats up into sets of 10, then 5. Legs, and posterior chain SHOT.
Glad tomorrow is a REST DAY!

m/20/160/5'9"

subbed 4 pu's and 1 30lb weighted dip per MU

38:46

pathetic...squats really slowed me down, rest day is going to rule

cfwu x 1

100 squats, 8 pullups, 8 ring dips
80 squats, 16 pullups, 16 ring dips
60 squats, 24 pullups, 24 ring dips
40 squats, 32 pullups, 32 ring dips
20 squats, 40 pullups, 40 ring dips

39:11

subbed 3:1 dips/pu

26:12

13:44, subbing pull ups for muscle ups.

19:08 - subbed MU with pullups and dips.

The end of the round of 60 hurt like a big dog.

Done 12-6-2008

Did squats as RXd.
Attempted 2 ring dips each set.
1. 100 squats/2 pull-ups/5 bench dips
2. 80 squats/4 pull-ups/20 bench dips
3. 60 squats/6 pull-ups/30 bench dips
4. 40 squats/8 pull-ups/40 bench dips
5. 20 squats/10 pull-ups/50 bench dips

Time: 18:50.26

M/32/5'10"/160

As rx'd with subs
- 4:1 pulls/dips

43:20

CFWU. 40:45. Broke up squat sets, legs burning from lunges yesterday. Did first 4 MU (first MUs ever). Then sub'd 4:1 dips/pullups for each muscle up. Good times. Looking forward to doiing more muscle ups in the future.

Well I rested yesterday so made up for it today:
Squats 100 Dips 10 Pullups 2
Squats 80 Dips 15 Pullups 4
Squats 60 Dips 20 Pullups 6
Squats 40 Dips 25 Pullups 8
Squats 20 Dips 30 Pullups 10

Time:14:04 33/M/5'10/225

Going to have to rent an easy chair to make it through the day now. It was all good.

19:59
Jumping Muscle Ups (PB)

M/27/5'11"/177

Subbed situps for squats, saving my legs for a soccer game. Subbed 3:1 pullups & dips for muscle ups - no rings available. Not really close to the same workout but I wanted to get something in.

So it went:
100 situps, 6 pullups, 6 dips
80 situps, 12 pullups, 12 dips
etc.

Did my version in 19:08

As rx'd-16:42

35/M/175#/6'0"

WU: dynamic stretching

WOD:
100 squats, 8 pullups/8 dips
80 squats, 16 pullups/16 dips
60 squats, 24 pullups/24 dips
40 squats, 32 pullups/32 dips
20 squats, 40 pullups/40 dips

(22:19)

M/165/5'8"/24

15:54 as RXd on pullup bar

Could have been faster, seeing as how I had to wait on the pullup bar for one set, because the one I was using broke mid MU!

f/31/5'6"/127
24:09
3 pullups/3 dips for MU

CFWU X 3
-no OH squats, pull-ups, dips, or back-extensions
WOD
-sub'd 3 pull-ups and 3 dips for each MU

33:04 (PR)
-pull-ups really slowed me down

m/23/145

as rx'd 17:08

m/43/6'2/170

100 squats 4 pull ups 4 dips
80 squats 8 pull ups 8 dips
60 squats 12 pull ups 12 dips
40 squats 14 pull ups 14 dips
20 squats 10 pull ups 10 dips

Did all squats. Sub'd 2 pull ups, 2 dips for 1 MU
Came up short at the end, but didn't do any jumping pull ups and no kipping. Did pull ups and dips in sets of 2.

35 minutes

Warm up: Plank circuit, CFWU - pull ups x 2, core work on stability ball, stretching

WOD: sub'd 3:1 pull ups and dips for mu's - 18:49
300 squats, 90 pull ups, 90 dips

do you do the 100, 80, etc. squats all in succession? and if so, what kind of weight do i use to do that many squats?

michael

Subbed 4x pullups and 2x ring dips for a muscle up. I'm not quite strong enough yet. Get some

Whoops, I meant to post a time there

30:45

Comment #505 - Posted by: michael wilson

Air Squat. No load.

as rx'd:

13:30

haven't we done this before? Where's the compare to?

steve M/46/173

Sub'd 4:4 Pu/Dip for MU

33:02

40:47:84

the most pull-ups (and dips) I've eve done in a single sitting...and I saw carrot top at my gym... a good day:)

(completed 13 hrs ago)

37yo/m/147#/5'8"
last two MU of 8 reps were jumping
final 10 MU were jumping

Time: 14:23

as rx'd
17:32

m/5'11/30/180

really enjoyed this workout

M/27/5'8"/185

Subbed 2 45# weighted Pull Ups/Ring dips for 1 muscle up

Time: 28:24

Sub'd 3 pu + 3 dips + jumping mu

36 mins

24:09 as rx'd

got my first consecutive MUs today -great success!

subbed 3 dips/ pullups for muscle ups

16:57

sub'd mu 1:3 ring pu/dips

18:03

12:24

Too many squats!!!!

35/M/170
As Rx'd: 14:54

27/m/202/6'

sub'd mu with 3 pullups dips

21:00

31/m/190

as rx'd

15:56

i sub muscle-ups for 2pull-ups and 2 ring dips

in11min21sec

38/M/180/6'0"

17:14 as rx'd

last 2 rds of MU's were sloooow!!

50/40/30/20/10 on squats

4/8/16/20/20 on pushups

did this cuz brand new and didnt wanna kill myself just yet and had no equip for muscleups but took about 6 min.

All squats
3 pullup & dips : 1 muscle up(no rings)
24:59
Man do I hate pullups. Don't have the kipping down yet.

Age 53/BW 245# Good birthday workout, subbed bench dips and dive bomber pushups for muscle ups (4:1); squat sets broken above 40 (30:14)

19:05. Only one miss on MU's, but had to rest more than I wanted. Squats killed me after the last 2 days.

Not as RX:
Squats as RX (PU & Dips)x3 subbed for MU's
Time: 29:00
Variety: 6th CF WOD in 6 Days

BW 170

As Rx'd - 11:03

15:26

All squats broken to sets of 10 after the first 20. Avg HR 175, peak 187, rec. 61. Congrats on the great times West Coast Oldsters Calgary Colin, Jon H, and Dave and Belinda!

32/m/165

cfwu x2

subbed 3 pullup and dips for mu.

20:37

17:17

Dips & Pull-ups: 8,16,24,32,40
38.03

16:34
yum...

M/48/153/1-1-06

PU/Dips(bench) 3:1

19:17

23-226
wod as rx'd
27:55

m/31/5'9"/167

as rx'd

26:15

m/30/5'10"/215

Did 3 to 1 pullups/dips for thrusters

28:21

Modified to:

Muscle-up = 1 solar plexus to bar + 1 ring dip

Time: 16:53 minutes

24:50 sub 2 pullups, 3 dips per muscle up

m/26/180
19:44

m/26/160
18:30

M/34/180/6'0"

As Rx'd 18:39

All but 2 mu's were sans kipping. Trying to get more strength in the mu.

30/M/5'10"/175
Rx'd
14:26

rx'd
11:23

19:24
jumping mu's

done yesterday

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu

WOD: as rx'd
time = 10:55

M/42/160

no dip station, subbed 4 pull-ups/4 push-ups per muscle-up

19:25

m/29/73/183
Sub 3 pull-ups/3 dips for muscle-ups
28:29

as rx'd: 13:33

WOD ,11.25.
just pleased i got my m/ups back,have been so pissed off last few times wondering how i'd lost the knack,but as soon as i hung from the rings the day i knew i would get them,got 2 for 1st round ,2 on 2nd round and 1 at start of next 2 rounds,rest,slight jumping m/ups,don't care just
happy to get a m/up again,did the squats wi a big grin on ma face !

as rx'd

15:53

ATA for squats

substituted 3 PU and 3 Dips for each Muscle Up

36 minutes

19:20 as Rx'd
First two sets of muscle ups unbroken, got five in a row on round 3

subed 3 pull and 3 dips per MU
14:54

i was unable to do it yesterday, just got done. OMG it was terrible. im almost crying...

1722 as rx'd

Scaled to 50%
12:13

30/M/77kg
As Rx'd
19:54

as RX'D
20:55

This workout was three times the total number of muscle-ups I had previously ever done in a workout. I would have had a sub-20 minute time but my rings fell down and I had to re-adjust them.
Anyway, I'm pumped I found a way to hang up my rings for muscle-ups at my globo gym!!!

m/20/185

kicked my butt today

as rxed execpt last set could only bust out 5 mu's then my shoulder almost gave out

14:20

sub 3 PU, 3 dip/MU

25:21

youch.

Just had a chance to do this one, gotta love the retail hours this time of year. Had to do in my apt so I sub'd push up and bench dips for mu's (no where to do pull-ups)
100sq
5 push/dip
80sq
10 push/dip
60sq
15 push/dip
40sq
20 push/dip
20sq
25 push/dip

33:57 (i still don't really care for squats all that much but they are getting better)

23:30
sub 3to1 dips/pulls for muscleups

Subbed 3:1 pullups/dips
26:07
last 25pullups were on a gravitron.....

1 hour
For time:
100 squats
6 pullups(cw80)/6dips(cw80)
80 squats
12 pullups(cw80)/6dips(cw80)
60 squats
18 pullups(cw80)/6dips(cw80)
40 squats
24 pullups(cw80)/6dips(cw80)
20 squats
30 pullups(cw80)/6dips(cw80)

26m/5'10"/175
As RX'd:14:08

Bar muscle ups
and just back from flue
17:52
Avg hrt rt 157 bpm
Max hrt rt 179 bpm

just back from flue
Bar muscle ups
17:54
Max hrt rt 179 bpm
avg hrt rt 157 bpm

As Rx'd: 22:24

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Can't do muscle-ups did 4 pull-up and 4 dips for each muscle-up

Time 28 min 30 sec

Good Fun

As Rx'd 15:21

Jumping MU

13:56

34/M/190/6'

As Rx'd

11:59

subbed double burpees for each MU
13:34

30 mins. 3 pu's and 3 dips per muscle up. last thirty of each was handicapped

M/40/180

Subbed 4 pull-ups and 4 dips for every muscle-up:

23:25

That was a lot of squats, pull-ups and dips. Finished with a 15 minute warm-down swim with my 17-month old boy. Then some vitamin K: a pint of Alexander Keith's India Pale Ale.

Now THAT'S a great Saturday workout.

More better faster

f/25/5'5/155

took a twenty minute run outside: nice, bracing.
then did the wod subbing 5 pushups per muscle-up (i know, much easier substitution). took about 13 mins. was feeling not-quite-right before the wkout, sick-to-stomach afterward.

Sub jumping muscle ups

15:47

As Rx'd
12:42

M/43/180/70"

Sub pull up/dip x3 for muscle up

18:50

feelin' tight today after late night work out yesterday. will improve.

squats 50/40/30/20/10
pullups/dips 4/8/12/16/20

14:30

C-
12:40
MU's-2, 4, 6, 4-4, 5-3-2

22:36
MU #'s: 2,1,1,2,1

17:45
sub'd bar muscle ups for rings...had to jump a little past the first set

23M/5'10"/170
22:21 subbed 4 pullups and 4 dips per MU

22F/5'2"/120
16:37 subbed 4 pullups and 4 dips per MU

as rx'd

11:31

15:57 MU in garage -12 C squats inside hallway at home.

11:26 as Rx'd

Palms turned out at the bottom of the muscle ups. Had a few failed attempts during the last round of 10.

no rings 19:10

22:00 subbed 4 pullups and 4 dips per MU

34yom/170/6'0"

As rx'd (MU on bar)- 19:24

32yof/126/5'6"

22:00 w/ 3x1 pu & dips

16:06 as rx'd full extension and turnout on muscle-ups

squats are my achilles heel. Didn't try to sprint through them at all, just took them 1 at a time most of the way. My 30 muscleup time is now around 4:30 I'm sure, so even if this 30 took me 5:30, thats over ten minutes for just 300 squats.

Not so good.

M/30/5'9"/165

As rx'd

21:25

100 squats 8/8 pull ups/dips
80 squats 16/16 pull ups/dips
60 squats 24/24 pull ups/dips
40 squats 32/32 pull ups/dips
20 squats 40/40 pull ups/dips

28:40 w/ 4x1 pu & dips

M/19/5'8"/150lbs

WOD as rx'd: 14:23

For time:
100 squats
2 muscle-ups SUB 8 pull-ups and 8 dips
80 squats
4 muscle-ups SUB 16 pull-ups and 16 dips
60 squats
6 muscle-ups SUB 24 pull-ups and 24 dips
40 squats
8 muscle-ups SUB 32 pull-ups and 32 dips
20 squats
10 muscle-ups SUB 40 pull-ups and 40 dips

18:38

Completed 120708
For time:
100 squats
2 muscle-ups SUB 6 pull-ups and 6 dips
80 squats
4 muscle-ups SUB 12 pull-ups and 12 dips
60 squats
6 muscle-ups SUB 18 pull-ups and 18 dips
40 squats
8 muscle-ups SUB 24 pull-ups and 24 dips
20 squats
10 muscle-ups SUB 30 pull-ups and 30 dips

24:23

still unable to string together muscle ups, subbed jumping ones after the first 2 sets. Gotta figure it out...

15:37

m/26/180/5'10"

Did this one a little later, playing catch up still. subbed 3/3 pu's/dips...at minute 25:02 complete muscle failure on last set up mu subs. Finished 2 of the subs then could not finish. Still getting used to this time of intensity and fatigue in my workouts. hopefully next time I will be able to complete it with actual muscle ups

subbed muscle ups for
4 and 4 PU and dips

33:23

23:35

3:1 for muscle ups (still no rings)

24:30

20 minutes 46 seconds
this was a tough one
I still cant do a real muscle-up.
so I improvise by doing a pull up on the rings and then a dip on the rings
tito
Kirk Rangel

27/M/167lbs/5'10

mu's gave out after #3, subbed 1 pu + 3dips for remaining mu's.

23:00

35/M/191/6'1"

14:41 Rx'd

Instead of MUs, subbed in 1 weighted chin up (+15kg) and 1 weighted ring dip (+15kg). Ouch, these were slow!

31:24

14:09 as rx'd

31:30

3 pullups + 3 Dips = 1 Muscle Up

Legs are toast!

35/m/73/187
14:43

Wes m/26/68"/153:
27:42. Extremely disappointed with this. Flew through the squats, MU killed me once I reached #15. If I hit the last 15 as fast as the first 15, I would have finished around 15 minutes.

Tom m/26/72"/175:
31:30. First MU today! The first 4 MU were actually MU before switching to 4x PU + ring dips. Stopped at 40 Squats + 12 PU. I am so cool.

20:10

had to sub 3 PU and 3 Dips for 1 Muscle Up.

3/3 for mu's.

22:54

18:58.
Subbed pull-ups and HSPU's for muscle-ups x 2.

M/18/185#

WOD as rx'd

23:11

This was the first WOD with muscle-ups that I could do as rx'd!!

WOD as Rx'd

time- 18:55

hard core

sub 3:3 pull-ups:dips for MU

28:30

M/24/5'10"/145

17:38 As Rx'd

sub pullup and dips for muscle ups

24:39

15:26 sub HSPU for MU no rings

no rings at my gym in Sydney so subbed 2 dead hang no kip PU and 3 Dips

20mins 08 secs.

Will go for the full sub with 3 x PU next time

M/29/6'3/175

23:51 as Rx'd

75 squats
8 pullups 2 dips
60 squats
4 pullups, 12 with 40 lb assist, 4 dips
45 squats
24 pullups with 76 lbs assist, 6 dips
30 squats
32 pullups with 76 lbs assist, 8 dips
15 squats
40 pullups with 76 lbs assist, 10 dips.

I was very committed to good form on this WOD. It was a tough one for me.

Time 36:59 minutes

m/29/63kg/166cm

As rx'd 12:32

m 41/215/6'5"

subbed pullups and dips 1 for 1 for muscle ups

100 squats
2 pullups 2 dips
80 squats
4 pullups 4 dips
60 squats
6 pullups 6 dips
---stopped here
18 minutes

16:17 dips and pull ups 1x

As rx'd except replaced MU's for 3xpullups and 3xdips. 30 mins I think.

got to it today

16:41 as rx'ed

m/30/6/200

Subbed 3 pu/dip for each muscle-up. PU done over doorframe to the basement. Flat, no bar. Dips done between two folding chairs. That worked well. 25:04

Nat (2nd week in)
f/28/5'2"/169

Shallow squats. Subbed jumping pu and then pushups from the knees and assisted dips between folding chairs. 3-1 for each muscleup.

28:00

Done at home after strength workout.
Kipping MU's

21.04
Made me realise how damn tight my hips are and how bad it makes me at squats

m/29/6'2/210

CFWU x 2 (sub dips for push-ups)

WOD: For Time:

100 Squats
6 Band Pull-ups
6 Dips
80 Squats
12 Band Pull-ups
12 Dips
60 Squats
18 Band Pull-ups
18 Dips
40 Squats
24 Band Pull-ups
24 Dips with Assisted Machine
20 Squats
30 Pull-ups with Assisted Machine
30 Dips with Assisted Machine

Time: 31:53

11:56. Assisted M/Ups.

subbed 1 muscle up = 3 pullup 3 ring dips, because all the other guys did the same just to compare.
100, 6-6
80, 12-12
60, 18-18
40, 24-24
20, 30-30

21:32

~15 min

CFWU, sub'd dips and pull-ups for muscle ups
Ran 5k afterwards TE 3.6

18:00

Subbed 3 to 1 dips and pullups (normal), rotated between dips and pullups on last set

16min, on saturday.

32/m/200

as rx'd

14:30

20.19

CFWUx1
18:47

M/28/6'3"/190

Bar muscle ups
19:35

Kind of slack today. Better tomorrow.

24yo/m/5'6"/155

As Rx'd 14:10

I'D "MUSCLE UP" FOR HER ANYDAY!!

(IF U KNOW WHAT I MEAN)

Doubled up again on workouts today. warmed up with stretches a few pull ups and free standing handstands.

Had to sub jumping muscle ups. Took it from my knees and jumped up when I got my self up to my toes. Harder than just jumping up to the rings. My hardest part about learning the muscle ups is the transition point. It's close, but not there quite yet.

Total time
11:24
OUCH!

Then I went off to do Angie~ ;-)

42yo/m/5'8"/180

Had to sub dips for muscle-ups, no rings available.

17:39

Legs are burning!

24/m/193
13:14

As Rx'd
17:40
Nice one.

15.45 subbed 4x for MU

Freaking double clicked watch on first round of squats. Noticed it at 60. Added a min to my 14.45 finish

that sucked - love it.

sub dip and pullup 3:1 ratio

Completed as much as possible in 20 mins... left the last round of 20 squats and 30 pullups/dips on the table.

rx'd
10:18

SWA
31/M/185/6'0"

In North Dakota

Broke it into two sets 50, 40, 30, 20, 10 and sub'd push-ups

EJEJEJEJJEJJEEEJJEJEJEJEJJJEJJEJEJEJEJEJEJJEJEJEJEJEJEJJEJEJEJEJEJJEJEJJJE
M/35/170
30 M-UPS IN 8:30 THEN 300 SQUATS FOR 16:00 TOTAL TIME
FIRST TIME SUB 10 ON 30 M-UPS

sub pull ups/dips 3:1 for muscle ups

12:29

100 squats; 8 pull-ups/dips
80 squats; 16 pull-ups/dips
60 squats; 24 pull-ups/dips
40 squats; 32 pull-ups/dips
20 squats; 44 pull-ups/dips (jumping)

29:37

F/34/118#

25:58

Teri f/36/5'7/153

WOD catchup is hell
Subbed jumping ring MUs (3 for every 1 MU)
Hung rings in stairwell, feet on second step. Felt and looked (from Todd's perspective) like a good approximation. Started each set with fours, quickly dropped to 2s and 1s. Squats unbroken, but pace varied.

27:36

Todd did Annie today.

Teri 27:36

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as Rx'd

12:06

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

30/ female/ 135 lb.

no rings, did pullups and dips.
4:1 ratio

23 minutes flat

my husband, 26:53

29 yom 225# 6'1"
as rx'd
only got 6 MU on set 4 and 4 MU on set 5
gave it everything I had
15:04

*subbed kettlebell swings for muscle-ups

22:49

*did 1.5 pd for the first 15 then realized that my lower back felt like it had a knive in it! So lowered it to 1 pd. for the rest

as Rx'd...

21:44

13:30 @ 90%

as rx'd

20:36

f/25/5'9/139.5

subbed 2 pull-ups + 2 bench dips for each MU; otherwise, as rx'd

24:43

Fait une course de 1 mile, plus un CFWU très allégé.
WOD: subbé 1 muscle-up pour 2 pull-ups et 4 dips.
Je me suis trompé dans mon compte pendant l'exercice, alors j'ai fait :

100 squats
4 pull-ups, 8 dips
80 squats
8 pull-ups, 16 dips
60 squats
24 pull-ups, 48 dips
40 squats
32 pull-ups, 64 dips
20 squats
6 pull-ups, 12 dips (je m'étais rendu compte de mon erreur)

total : 300 squats et 37 muscle-ups (remplacés par 72 pull-ups et 148 dips)
TIME : 28:02

Pu capable de marcher! Presque fallu m'assir drette dans la douche.

28.09 - used 2x pus and dips for mus.

12.48
muscle-ups on straight bar

5 rounds of

2 muscle ups
60kg back squat, 10 reps

15:04

16:49
50sq
6/4
40sq
8/6
30sq
10/8
20sq
12/10
10sq
15/12

m/36/6'4"/97kg

19:44

100 squats
6 chinups
6 dips

80 squats
12 chinups
12 dips

60 squats
18 chinups
18
dips

40 squats
24 chinups (19.25 assisted)
24 dips (19.25 assisted)

20 squats
30 chinups (23.75 assisted)
30 dips (23.75 assisted)

14:58

m/25/214/6'3"

55:00 minutes :(

47/M/184
3 dips + 3 PU's = 1 Muscle Up

40:43

You suck, Todd!

47/M/184
3 dips + 3 PU's = 1 Muscle Up

40:43

You suck, Todd!

Done on 12/10

3:1 pullups/dips for muscle ups

26:56

10:30 rxed

55
65
75(f)
75
80(f)
80(f)
80(f)

as rx'd :29::00

18:46 mins as req'd

M/42/212

31:34 should have done 3 dips\pullups for every muscleup instead of 4, maybe I could have finished before my shoulders gave out.

100 squats
8 dips
8 pullups

80 squats
16 dips
16 pullups

60 squats
24 dips
24 pullups

40 squats
32 dips
32 pullups

20 squats
no dips
no pullups
Shoulders gave out

Jas
75 squats
2 muscle-ups (Sub 2/1 Band assist PU and Dips #8)
60 squats
4 muscle-ups
45 squats
6 muscle-ups
30 squats
8 muscle-ups
10 squats
10 muscle-ups
Time 18:20

Ffc
75 squats
2 muscle-ups (Sub 2/1 PU and Dips)
60 squats
4 muscle-ups
45 squats
6 muscle-ups
30 squats
8 muscle-ups Sub Gravitron PU + no assist dips
10 squats
10 muscle-ups Sub Gravitron PU + no assist dips
Time 17:20

1mu= 3PU +3Dips
18:07

jlss: 17:29
(pushups & jumping pulls)

mws: 20:42
(jumping muscle ups)

F/28/170cm/56kg

Kneeling Muscle Ups

17:21min

Full round of squats
5 Pull-ups and Dips
10 Pull-ups and Dips
15 Pull-ups (1/2 wide grip +4 help) and Dips
20 Pull-ups (1/2 wide grip +6 help)and Dips
25 Pull-ups (1/2 wide grip +8 help)and Dips

CFWU - 3. Reg 1st set. Pushups instead of dips 2nd & 3rd set. Superman. Burgener.

19:50 - kneeling MU.

Squats better than ones I've done lately. Pull shoulders back & push chest out on way up on squats. Getting enough explosion to get feet slightly off ground.

crossfit warm up plus WOD as rx'd.

24:35

as rx'd:

15.14

M/52/6'/180

16:20

Substitute Muscle Ups with 3 Pull Ups / 3 Dips
100 squats
6 pu / 6 dip
80 squats
12 pu / 12 dip
60 squats
18 pu / 18 dip
40 squat
24 pu/ 24 dip
20 squat
30 pu / 30 dip

300 squats / 90 pull ups and 90 dips

M/52/6'/180

16:20

Substitute Muscle Ups with 3 Pull Ups / 3 Dips
100 squats
6 pu / 6 dip
80 squats
12 pu / 12 dip
60 squats
18 pu / 18 dip
40 squat
24 pu/ 24 dip
20 squat
30 pu / 30 dip

300 squats / 90 pull ups and 90 dips

28:28

3 DIPS + 3 PULL UPS = 1 MUSCLE UP

28/m/185

as rx'd: 13:53

29/m/215

as rx'd

29:43

substituted 3pull-ups/3dips for each 'muscle-up'.

18:02

M/29/5'8"/190lbs.

3 PU/DP(assisted) to 1 MU

Time: 15:34

28YOM
190#
5'10"

Warm-up: CFWU x 3

WOD as Rx'd: 19:56

23:46.

Subbed 4 dips and pullups for each muscle up...

Meyer 24:12
Harbaugh-21:34 subbed Pull ups and dips 1:1
stocker190 squats no time - 1st wod back on

17:38 minutes

cfwu x 1
wod
squats
100/60/60/50/30
mu's from seated position
2/4/6/8/4 then 24 pullups & 24 ring dips
@23:00

44/m/165

sub 3 PU/2 dips for MU

16:34

30/m/165/5'6"
17:44 as RX'd
did yesterday's workout beforehand. Hope to get sub 15 next time.

Jennie: 27 F 165# 5'9"
Time=20:41
(green band assisted MU)

26/155/m

didn't do the workout, played soccer instead.

m/24/74"/205#

25ish at rx

M/31/178

22'40"

No MU.

1MU = 3PU + 3Dips

as rx'd.

TIME - 22:48