February 2, 2009

Monday 090202

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080926.


Enlarge image

CrossFit Certification Seminars, CrossFit Training Center & Blauer Tactical and CrossFit Lexington and CrossFit Exercise Science Certification Seminar

CrossFit Kids Class Part 1 - video [wmv] [mov]

National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at February 2, 2009 2:01 PM

The first "CrossFit Science of Exercise Certification" was held this weekend. It was a benchmark event. The presenters were:

Jeff Glassman, PhD, Systems Science
Long Kilgore, PhD, Physiology
Stephani Bradford, PhD, Pharmacology
(Michael Ray, MD, was not able to present at this first certification but will be joining the staff for subsequent certifications.)

This new certification was Mark Rippetoe's idea. One I initially rejected, after which he convinced Lauren Glassman of the need, and she in turn twisted my arm into a trial run. My initial fear was that we might just add to the silliness of "exercise physiology" that is all to often not up to the expected rigors of the hard sciences and bizarrely indifferent to studying and advancing human performance or even discussing it in the kinematic terms universaly accepted, and demanded, for meaningful study of all movement. My fears were groundless.

I cannot help but believe that this was a pivotal event for CrossFit and the study of human performance.

I want to thank our presenters, our hosts, Forth Worth PD, and most importantly the guinea pigs who listened, gave feedback, and fired some of the best questions I've encountered at any CrossFit event.

Comment #1 - Posted by: Coach at February 1, 2009 6:41 PM

Just getting back from the first CrossFit Science of Exercise Certification, held at the Fort Worth (TX) Police and Fire Training Center. The course presenters were Dr. Lon Kilgore and Dr. Stef Bradford. The event was proctored by CrossFit Power Lifting SME Mark Rippetoe.

The certification was an informative series of lectures discussing the basics of exercise science, framed around the CrossFit 'black box' model. Topics included anatomy, biomechanics, basic physiology, metabolism, programming, and intensity among others.

Day one started with a special presentation from Dr. J.A. Glassman, the 'Grandfather' of CrossFit, on some of the unique characteristics of science and the value of clear, concise, definitions and measurability. In attendance was Coach Glassman himself, CrossFit Gymnastics SME Jeff Tucker, CrossFit Kettlebell SME Jeff Martone, and the one and only Eva T.

The student body was a cross-section of the greater CrossFit Community and included Affiliates, Doctors, Chemists, Lawyers, Fire Fighters, and Trainers. Me, I'm just a cop, and help out Tucker at GSX. Really nice mix of people from all of the world, and an accurate representation of how strong and diverse our CrossFit Community is.

No matter where the students came from, they were all hungry for knowledge, and are all on the path to be better athletes and instructors.

Bravo to the presenters for a logical lesson plan, that was open and interactive. The question and answer sessions were a great insight into the WODs, public safety training considerations, the importance of rest and nutrition, and countless other topics. No question was left unanswered.

Sorry for being so long-winded here, I guess I'm trying to encourage you to seek out this material, to seek out this Cert when it officially launches, and add a powerful block of knowledge and information to your toolbox.

Great to meet you all, and raise a glass with this weekend.

It was an honor to meet you Coach.


Mike Deavers

Comment #2 - Posted by: Mike Deavers at February 1, 2009 6:43 PM

I want to sign up as a guinea pig!

***rubbing hands eagerly for the WOD***

I've been practicing Muscle-ups!

Comment #3 - Posted by: Herm @ CF Los Altos, CA at February 1, 2009 6:44 PM

I've been waiting for this one! I hope I can make it through all of them and get out of those darn dips.

Congrats to CrossFit on the new cert. It looks like an interesting one.

Comment #4 - Posted by: AllisonNYC in VB_24/5'2/115 at February 1, 2009 6:45 PM

Since I have no rings, are bar MU's an appropriate sub?

Comment #5 - Posted by: Fosco at February 1, 2009 6:48 PM

Hmmm, i was just talking about how we haven't seen Muscle-Ups in awhile. And what do ya know?!?!
First time performing this WOD, looking forward to it.

Comment #6 - Posted by: ODY_28/m/160 at February 1, 2009 6:48 PM

How'd Coach know I'd finally fashioned myself some rings? And that I haven't been able to keep myself off them since hanging them up last night. Every time I walk past them, I do ring dips to failure. In the last 24 hours, I've walked past them at least 50 times...
Good luck everyone!

Comment #7 - Posted by: Natalie f/21/5'2/135 at February 1, 2009 6:49 PM

So since I don't have rings, how do I partition the pullups and dips? However I want or 4 and 4?

Comment #8 - Posted by: Steven Willis (M/21/5'9"/175) at February 1, 2009 6:51 PM

Oh, this could be terrible. Just don't have enough strength for the muscle ups so out come the rings for a ton of reps!

I also had a question for you guys, I have scoured the forums and I know that people see a huge boost in performance when they switch to the zone, but are there any articles that break it down in an even simpler manner than the CFJ article? I just need some basic help getting off the ground, really want to see if the performance boost is for real. Thanks to anyone who can help me out, i really sincerely appreciate it.

Comment #9 - Posted by: Todd S. at February 1, 2009 6:55 PM

Awesome cert this weekend in VA Beach - I knew what to expect, yet I still learned some key things about CrossFit and myself.

Comment #10 - Posted by: BigIntel at February 1, 2009 7:05 PM

What a great weekend. I spent it with a group of outstanding athletes at the Level I Cert in VA Beach. I can not say just how outstanding the coaches were. I believed before the cert I was OK at the exercises man did I learn things. From something as basic as the air squat I have such a better understanding of it now. The way all of those at the cert helped push me harder than I could push myself. I learned just what intensity truely is. There was not one coach who did not help me improve some aspect of my lifts, rows, pulls, etc. . . We were asked to help improve and give feedback the only suggestion would be to have the coaches wear name tags. Those we see on the sites we know the names well those coaches who are not seen as often are harder to remember. That is it and sorry Pat it does not look good for the Patriots or the Giants for the superbowl.

Comment #11 - Posted by: Steve C at February 1, 2009 7:05 PM

as rx'd - YEAH BABY - no subbing today


PR of 15 straight as well

Thanks coach - can't wait for the CrossFit Science of Exercise Certification to hit the Aussie shores

Allison - finally got your wish hey!!

Comment #12 - Posted by: Rookie - Crossfit Gold Coast at February 1, 2009 7:05 PM

Ok i don't like muscle-ups...I LOVE THEM!!!! my favorite exercise...this is a first time for me to hit the 30 muscle-ups...

Guys all of you who can hit this wod reemember warm up extremely well muscle-ups are super fun but it's a punish to the shoulders and elbows....

Thanks Coach we hope you can post here often...big hugs

Comment #13 - Posted by: s'more at February 1, 2009 7:06 PM

If you hear a thud, that's just my arms falling off.

Comment #14 - Posted by: lelak at February 1, 2009 7:07 PM

I good reason to bring my rings to the gym tomorrow.

Get some!

Comment #15 - Posted by: NavyChief at February 1, 2009 7:08 PM

>=/ Rookie you are a monster!!! now you put a lot of preasure with that pr...THANKS THATS A GREAT MOTIVATION

Comment #16 - Posted by: s'more at February 1, 2009 7:10 PM

sweet......im ready for this WOD!!!!!!!!!

Comment #17 - Posted by: Bodyfit M/39/5'8"/182lbs at February 1, 2009 7:15 PM

Excellent concept. As a scientist and physician I am jealous that I was not there. Congrats to all on another fitness breakthrough, another fitness first.


Comment #18 - Posted by: bingo at February 1, 2009 7:16 PM


What's the best sub for this? Doing the pull up/dip sub or jumping muscle ups? Any suggestions??

Comment #19 - Posted by: Keith D at February 1, 2009 7:20 PM

Wow, so much to comment on today...

Crossfit Kids Video: This is the future of our sport, crossfit, and brand X looks like a really cool place to train, I have to visit there soon.

Coach lecture clip: Seeing the full lecture clips and listening to coach speak about fitness is worth the price of the journal alone.

I would absolutely love to sign up for the new "CrossFit Science of Exercise Certification" what a great cert... Mike Deavers comment 2, I'm jealous :>)

Todd, comment 9 ...to Zone or Not to Zone, That is the Question.. You can get Mastering the zone by Barry Sears on Amazon.com for one penny plus 3.98 shipping and its completely worth it.

Fosco comment 5, can I sub Bar Muscle ups? Sure you can, just write it in your comments that you did bar muscle ups so that you have something to compare it to when this WOD comes up again.

Rookie, great time and its great to see that you are still keeping your chin up through your injury. Enjoy :>)

Have Fun, Train Hard,


Comment #20 - Posted by: Billy Olympic Crossfit at February 1, 2009 7:21 PM

Herm rubbing the hands? How?? I think i should do the same my hands are still openned...

Comment #21 - Posted by: s'more at February 1, 2009 7:21 PM


in the group's opinion is it better to:

1) do the muscle-ups scaled (by starting standing on a block)


2) the 120 pull-ups and push-ups?


Comment #22 - Posted by: christian at February 1, 2009 7:21 PM

Wish i had rings so I could do this one for real.

I guess ill just sub 3 pull-ups and 3 dips to equal 1 mu. That sucks!

Comment #23 - Posted by: DD at February 1, 2009 7:22 PM

Still can't get MU on rings...will do them on the bar.



Comment #24 - Posted by: Jordan...27/175 @ Holloman AFB at February 1, 2009 7:22 PM

anyone have any extra rings they want to send a poor college student so he can crank out some muscle ups? :)

Comment #25 - Posted by: D. CROOKS at February 1, 2009 7:23 PM


are the 120 pullups done in a row, then the dips done in a row, or can they be partitioned into sets of 10 each or something of that nature?

Comment #26 - Posted by: The4thIceman at February 1, 2009 7:26 PM

Me too AllisonNYC, me too. Thanks Coach!!

Comment #27 - Posted by: Ramsland m/22/5'10/174 at February 1, 2009 7:33 PM


Comment #28 - Posted by: Tom at February 1, 2009 7:34 PM

D. Crooks #25
You can make them for less than $10. 3/4"PVC pipe and some tie downs from home depot. Check the forum or e-mail me and I will tell you how.

Comment #29 - Posted by: Jim D. 48 yom 5'11" 165# at February 1, 2009 7:36 PM

dang i'd love to do this one...but i don't have a high enough place for my rings for starters....and on top of that i don't even know if i can do a muscle up. Haven't tried in FOREVER.
I'll probably do both the 120/120 and some regressed muscle ups pushing off the toes from the floor as learned from the Gymnastics cert.

I need a place with higher ceilings!!

Comment #30 - Posted by: Eric Gohl 22/5'10/162 at February 1, 2009 7:39 PM

When we say you sub 4 dips per PU, are we talking ring dips or dip station dips? If dip station dips, then how many ring dips count as sub for MU when combined with 4 pull-ups. I LOVE CF, my only complaint is the occasional lack of clarity in the WOD description. Like the other day with Elizabeth (I think it was) it would have been nice just to put "squat cleans" instead of just "cleans"... lots of people just did power cleans.

Comment #31 - Posted by: Fletcher at February 1, 2009 7:40 PM

Crossfit Lex Level 1 review: Great practical info through a firehouse. Thanks Speal, Jenny, Lisa, Chuck, Mike, and Head Coach Andy for a life changing weekend.

Comment #32 - Posted by: Paul Dz at February 1, 2009 7:42 PM

If I can't do muscle ups, should I alternate the pull ups & dips or just complete the pull ups than complete the dips?? Someone please help. Thanx.

Comment #33 - Posted by: mattman at February 1, 2009 7:44 PM

What's more challenging: ring muscle ups or bar muscle ups?

Comment #34 - Posted by: Glenn McElfresh at February 1, 2009 7:45 PM

Fletcher cleans are specify just when are power clean, hang clean or hang power clean...for all CLEANS AKA SQUAT CLEANS...CLEANS ARE CLEANS PEOPLE IF COACH DOESN'T MENTION POWER, HANG OR HANG POWER...YOU HAVE TO CATCH ON SQUAT POSITION!!!!!!!! Clean=squat clean

Comment #35 - Posted by: s'more at February 1, 2009 7:52 PM

Dang, no rings in the garage gym yet.

But...I DID just secure my spot at the Level 1 Cert in Aromas next month! Excited? Yes. Nervous? Come on, are you kidding me? Ok, I admit it, yes...I am a little apprehensive.

If any recent level 1 grads want to email me some encouragement, that would be great. At 36 years old, I admit I am feeling a little over the hill.

Thanks all :-)

Comment #36 - Posted by: Playoff Beard at February 1, 2009 7:52 PM

Well how I love muscle ups, I have no place to do them so, stupid globo gym... guess I get to do the 120 and 120....

S'more and Carlox yea that would be awesome to meet you guys. I guess I can understand the heat issue when your right next to the equator ;) lol and I have a feeling you would destory me in this WOD, and ROOKIE you are a beast dam I dont think I could that time in my SLEEP!!!!! GOOD JOB, you are not human!

Well lets see what this work brings tomorrow evening!!!

Comment #37 - Posted by: OneFastBird21 at February 1, 2009 7:55 PM

Greetings Crossfitters! A tough question right at the beginning from Steven Willis and I don't know if there is an "official" answer. I would say 4 and 4 would be ideal since it provides even fatiguing of the pull and push movements. If your dip and pull-up stations are far from each other, you may want to make it 10 and 10 or 20 and 20 to prevent spending all your time walking back and forth. The important thing is to document what you do so next time you know whether your strategy worked better.

Since somebody is going to ask, a muscle-up is a gymnastics move on the rings where you start in a full hang, pull up, transition to a dip and end with your arms locked out in a support. They are considered easy to gymnasts. There are multiple videos in the Exercises & Demos section. So what are the tricks?

1. Use a false grip. Unless you are very experienced with these, in which case you wouldn't bother reading this, you won't be able to do it without the false grip. Your hand should sit palm down on the ring with your wrist bent 90 degrees. That way you don't have to change your hand position to transition from below the rings to above. It feels really unnatural at first but you'll get the hang of it.

2. Keep your hands close together as you pull-up, knuckles touching, elbows in. At the transition, your hands go outward and rotate out. Note however, that you have to rotate your hands outward at the bottom for a moment when doing multiple reps.

3. Watch the videos. They help a lot.

4. Practice, practice, practice! It takes less strength than you think, but a lot of technique. Don't be surprised if after you finally get one, you get a bunch.

5. I've never heard of a sub ratio for bar MUs compared to ring MUs. They seem about the same to me.

6. I don't know if anyone else has experienced this but I used to get painful sores on the outside of my wrists doing this wod. I don't get them anymore and I don't know why. Double or triple layer athletic tape prevents it.

That's all I can think of about muscle-ups. Good luck!

Comment #38 - Posted by: JPW at February 1, 2009 7:56 PM

hi Eric Gohl try to do as Rx bro...damn you don't have space to train >=( i hope you can do it as Rx bro and i hope you are doing great bro....big hugs

Comment #39 - Posted by: s'more at February 1, 2009 7:59 PM

wow rookie! awesome time! I'd love to get a sub 7:00...but 4:40 is great work

Comment #40 - Posted by: bret_e_rabid at February 1, 2009 8:00 PM

Wow. Coach gets a challenge coin! Right on!

Looking forward to the WOD... whichever come first the rings or the pull-ups and dips...

Comment #41 - Posted by: Brandon at February 1, 2009 8:01 PM

Hi OneFastBird21 i've never do this WOD before i don't know what's gonna happen tomorrow?...and the heat issue forget it bro we keep competting no matter what...of course with good spirit of competition...all we are brothers because crossfit

Comment #42 - Posted by: s'more at February 1, 2009 8:09 PM

As rx

2 min slower than pr
have not done MU in awhile..it shows

Comment #43 - Posted by: Hunter Frizzele at February 1, 2009 8:11 PM

#12 Rookie
Damn dude!!! What did they feed you as a kid? Did you just cut off that injured leg to make it easier? That time is killer!! Way to set the bar on this one.

#38 s'more
I wish I could do it as Rx'd! I'd be overjoyed if i could. I'll look around but i doubt i'll find a good place. Hope you're feeling better after the last WOD! Take care of yourself and stay cool, don't let the heat get you! Big hugs back at ya!

Comment #44 - Posted by: Eric Gohl 22/5'10/162 at February 1, 2009 8:15 PM

thanks Eric i'm better just need to rest and i'll be ready...you are great bro...

Comment #45 - Posted by: s'more at February 1, 2009 8:21 PM

3:56 rx'd

Comment #46 - Posted by: Greg Lobotsky - Hudson Valley Crossfit at February 1, 2009 8:21 PM

Just got back from the Level 1 cert in VA beach. Excellent info!!! All the trainers were extremely helpful. You guys kicked my butt!

Comment #47 - Posted by: Jimmy at February 1, 2009 8:26 PM

Eric i dont knoq what the temp is where ur at but ive hung my rings from tree branches when i dont have anywhere else. it worked alright. Cant wait til tom. to do this WOD again. WOOHOO!!!!

Comment #48 - Posted by: Ramsland m/22/5'10/174 at February 1, 2009 8:29 PM

Ramsland cool bro hang the rings from a tree man that is great...3-2-1 GO

Comment #49 - Posted by: s'more at February 1, 2009 8:34 PM

s'more, it's a saying. basically in anticipation of the workout.

I have a feeling we're getting set up for w
a big lifting day ...Linda?

Comment #50 - Posted by: Herm @ CF Los Altos, CA at February 1, 2009 8:35 PM

Family illness kept me from the Ex. Phys. cert. Glad it went so well, I look forward to attending the next one.

and Bingo..... I have seen her and she's SPECTACULAR!

Comment #51 - Posted by: Jeff at February 1, 2009 8:38 PM

OK, any help would be great. Every time I do muscle ups I for lack of a better term injure my bicep or over stress it. It feels as if I have just thrown a baseball for an hour as hard as I could with no warmup.

I want to do MU but will do the pull up and dips as the recovery is not worth it.

thanks, sorry to be whining...

Comment #52 - Posted by: clinton at February 1, 2009 8:38 PM

hummm...i though you had a tip i think i'll get bloody hands tomorrow...3-2-1 BLOOD!!!!

Comment #53 - Posted by: s'more at February 1, 2009 8:39 PM

30 Ring "drop off" MUs for time: 5:50.

To continue easing my shoulder back into movements it can handle, all reps done as singles from a straight arm hang to straight arm support followed by a "drop off" to the ground. No effort to return to the hang to do consecutive reps as that irritated my shoulder. No effort to speed; just did one rep every 12 seconds.

Comment #54 - Posted by: Kelly Moore 45/F/5'/114# at February 1, 2009 8:41 PM

this must be the week of workouts i cant do as RX'd due to lack of proper equipment

Comment #55 - Posted by: RRR at February 1, 2009 8:43 PM

I had the opportunity to attended the Science of Exercise Cert at Fort Worth P.D. this weekend. I'm honored to have been in the presence of such thoughtful professionals, true teachers, who tried to make sure all of our questions were answered and that they were imparting the most relevant knowledge.

Our CrossFit community, with such a growing data resource, stands to make contributions to the study of exercise like no previous method. Keep record of your outputs, trust and grow from your observations. The wide ranges of athletes we all train and work out with daily are a precious resource most scientists would love access to.

This course is a fantastic effort to quantify and qualify what is being done here. The momentum you all are creating is helping to present CrossFit to the world for what it is, truly the most effective and science based method of strength and conditioning in history. You're not sitting around watching it, you're part of it. Stay involved.

Sincere thanks to Rip, Lauren, Coach and Doctors Glassman, Kilgore and Bradford.

Comment #56 - Posted by: Steve S. at February 1, 2009 8:56 PM

since i will be doing the pull ups and dips do i need to first do all the pull ups then all the dips or can i do ten and ten or 5 and 5

Comment #57 - Posted by: michael at February 1, 2009 9:14 PM

I just walked in the door on my journey back from the Science of Exercise cert in Ft. Worth. This cert was a catalyst for dialogue amongst an amazing group of people. It will but open another door to new frontiers and contribute to the "open source model" that Coach Glassman has strived to maintain. Thanks to all!

Comment #58 - Posted by: Eva T. at February 1, 2009 9:36 PM

Did this about a week ago. As rx'd, 9:01(PR). No failures, did the first 4 straight, and then all the rest were doubles or singles. Looks like it's time to aim for continuous repping now.

Comment #59 - Posted by: vtam at February 1, 2009 10:00 PM


this is the first time this has come up since i started. i just got my first mu last week, so i hope that i can get some tomorrow, the form is still not there, but I feel so close!!! the pull up power is there, just got to nail that transition.

Amazing times by you guys that have posted, you are animals and inspirations.

Rookie especially, just because I know you are hurt, never back down, man.

and S'more, if i never meet you, you are the man, you remind me of a friend of mine, and that's what I always told him, you are the man!

best of luck and go Steelers!

Comment #60 - Posted by: fat ftony at February 1, 2009 10:01 PM

so i got on after the game to register for the regional games qualifier, only to find out that it was already sold out. im SO excited to have another f'in year of nothing to train for.

Comment #61 - Posted by: jake at February 1, 2009 10:06 PM

Eva its great to have you chim in.

Comment #62 - Posted by: Ramsland m/22/5'10/174 at February 1, 2009 10:28 PM

Coach, Lauren, TJ, Rip, Kilgore, Bradford, Glassman Sr, Jeff M, even Troy D, Neal T, Zack, Eva. . .




Comment #63 - Posted by: Jeremy Jones - Diablo CrossFit at February 1, 2009 10:44 PM

Great to see more CrossFit kids videos. My wife and I had the huge pleasure of spending a couple of weeks at Brand X either side of the combined L1/CF Kids cert last year and watching Mikki run a class is truly impressive. The structure she talks about in the video is not just talk, it really is how they run the classes. I've tried to deal with kids en masse and it really is like herding cats. Mikki and her team (hi Cyndi and Debbie!) work with the rhythm of the kids attention span and make it look impressively easy.

Obviously there are more of these to come and I'd like to thank CF HQ, Sevan and the production team for putting these together. It shows how kids should be taught that exercise is fun and it brings back a lot of happy memories.

Comment #64 - Posted by: Craig Massey at February 1, 2009 11:18 PM

As a kinesiology grad, current med student and crossfit believer for about 20 months, I would love to hear more about that Science of Exercise Cert. Now I'm going to be checking the main site and journal for video or articles EVERYDAY!!!!!! I know it will come...and then leave me wanting more and then leave me wishing I lived in Cali near where all the CF magic seems to go down.

Seriously, I'd pay Coach for full info on what happened at that cert not just the tidbits.

Comment #65 - Posted by: Matt_in_Oz at February 2, 2009 12:19 AM

Still subbing, no dip bar today either.
Did 4 pulls and 4 push
Boots and Utes
Pretty confident I am getting high enough on the pullup, just not making the transition.

On another note, JoelC did this with boots and utes for the first time no subs. Awesome Job! I am jealous!

Comment #66 - Posted by: Noel at February 2, 2009 1:23 AM

Boot & Utes, pullup bar instead of rings. I did them two at a time until 17 and 18. Then did the last two.


Comment #67 - Posted by: JoelC 30/66"/160# at February 2, 2009 1:24 AM

Scaled and subbed: 60 PUs, 60 Dips.

Time: 9'43".


Comment #68 - Posted by: lelak at February 2, 2009 1:25 AM

hi guys. i'm min-woo from korea.
there are not many people who do crossfit in korea,actually crossfit is not popular thing here.
anyway our gym hasn't got a ring therefor i did 120pull-ups and 120 dips today today.
i did make it for(4pull-ups+4dips)*30times so it took 20'13.07
bye :)

Comment #69 - Posted by: Gu, Min-woo at February 2, 2009 1:37 AM

hi guys. i'm min-woo from korea.
there are not many people who do crossfit in korea,actually crossfit is not popular thing here.
anyway our gym hasn't got a ring therefor i did 120pull-ups and 120 dips today today.
i did make it for(4pull-ups+4dips)*30times so it took 20'13.07
bye :)

Comment #70 - Posted by: Gu, Min-woo at February 2, 2009 1:37 AM

as r'xd


22 min faster than the last time i did this.

Comment #71 - Posted by: jason at February 2, 2009 1:47 AM


Second workout on the new rings. I definitely need to build up my strength a lot more on these things. Hats off to anyone who is able to do the full 120/120 reps (amazing).

45 (25-10-10) reps each of:
ring pull-ups
ring dips


Comment #72 - Posted by: Kevin Shanahan at February 2, 2009 1:52 AM

jason - that is incredible. great work bro

Comment #73 - Posted by: Rookie - Crossfit Gold Coast at February 2, 2009 2:01 AM

as rx'd; 7:45mins

Comment #74 - Posted by: jth at February 2, 2009 2:06 AM



Comment #75 - Posted by: cosmo at February 2, 2009 2:26 AM

Burgener + snatch wu
WOD as rx´d (first time): 15:04 min
Sets of 3 reps until 18 in about 6 mins, then hit the wall.
Post: Max OH squat

Comment #76 - Posted by: FredG at February 2, 2009 2:33 AM


WOD as rx´d: 6:06 (PR, last time 7:02)

Comment #77 - Posted by: AndySWE at February 2, 2009 3:02 AM

Great to sneak a peak into the magic the Martin's are making in Ramona! Have watched a couple of Crossfit Kids classes live and I know that is the start I want for my boy.

What a great vid to start the day with

Cheers, kempie

Comment #78 - Posted by: kempie at February 2, 2009 3:04 AM


30 minutes... 30 DISTRACTED minutes at a "globo gym". Ugh.

Comment #79 - Posted by: Ben at February 2, 2009 3:07 AM


Comment #80 - Posted by: Charbs 185/m/23 at February 2, 2009 3:39 AM

A huge thank you to Rip, Doctors Glassman, Kilgore and Bradford and Coach for hosting the inaugural Exercise Science Certification. After participating in the broad range of lectures and Q&A sessions,I have a much better understanding of the science behind why and how CrossFit works. I can immediately pass along the things I've learned this weekend - from cellular structure and muscular development to training, recovery and the very definition of "exercise" - to my clients and fellow instructors. I'll be a much better CrossFitter - and a better trainer - for it.

Comment #81 - Posted by: Melissa Byers at February 2, 2009 3:42 AM

16 minutes, 48 seconds

Comment #82 - Posted by: Arnel M/38/67"/156 at February 2, 2009 3:51 AM

14:08 pullups & dips

Comment #83 - Posted by: kg at February 2, 2009 3:54 AM

Crossfit Kids Rocks! Please share more.

The Martins should be represented on the President's Council on Physical Fitness.

Comment #84 - Posted by: carl at February 2, 2009 4:17 AM

25 Pull-ups
65 180lb lat pull downs
30 170lb lat pull downs
120 dips


Comment #85 - Posted by: TBone M36/5"11"/185 at February 2, 2009 4:22 AM

Now THAT'S what I'm talking about...more Mikki! Great clip; look forward to parts 2 and beyond.

Hey GD, now you're just bragging!


Comment #86 - Posted by: bingo at February 2, 2009 4:30 AM


11:46 - all from hanging at full extension

Comment #87 - Posted by: Mary Ann at February 2, 2009 4:39 AM


5:12 From knees w/palms out

Comment #88 - Posted by: JoeCam at February 2, 2009 4:47 AM

149 5'7.5" 33 yom

decided to do as name suggests (muscle up)
all reps were non kipping
all sets of 5 except for last 5
pause at top and bottom of rep (turnout at each)
much slower than kipping version-

L-sit press to handstand practice on parallettes and lowered (forehead to floor)and pressed back to handstand-out/ of 10 tries i managed the lowering and pressing back out twice

Comment #89 - Posted by: mike d at February 2, 2009 4:49 AM

120 pull ups
120 dips
Time: 24:12
Had to break in the middle for work for a little while. Forgot to stop my watch. When I was done, my watch showed 24:12, but not really sure what my real time was. I don't like distractions while Crossfitting. Frustrating.

Comment #90 - Posted by: brad/m/36/5'09"/175lbs at February 2, 2009 4:50 AM

strong work brother
nice job

Comment #91 - Posted by: Rodney Hamby at February 2, 2009 4:53 AM

M 68"/165/40

20 Seated Muscle-Ups
20 Pull-Ups
20 Dips
5 Seated Muscle-Ups


Comment #92 - Posted by: John at February 2, 2009 4:54 AM

Mark - 30 m/u using small band assist.

Theresa - 120 kip.pulls & ring dips (4:1) using small band assist.

Comment #93 - Posted by: Mark & Theresa at February 2, 2009 5:05 AM


9:25 jumping mu

Comment #94 - Posted by: Stretch at February 2, 2009 5:09 AM

made up yesterdays workout "Kelly". lower back feels great

20:28 as Rx'd

will do the MU's later this evening.

Comment #95 - Posted by: Deepak 5'11"/167/m at February 2, 2009 5:14 AM


As rx'd

8:04 (last time 10:15)

All MUs from fully extended hang position, no jump offs. No failed attempt today. Faster than last time, but no PR.

In contrast to OPT in the interview on CrossFit radio I think good pacing is essential for a fast time on this wod. For me today, one muscle up took about 16 seconds on average. A failed MU is a strenuous as a successful one. That means, every failed attempt adds one rep to my volume of work and about 16 seconds to my time.
Last time, I had lots of failed attempts so te workout was more like 35 reps (including the misses).

Comment #96 - Posted by: Memuc at February 2, 2009 5:18 AM


8:19, bar instead of rings

Comment #97 - Posted by: Carl Castellano at February 2, 2009 5:23 AM

S'more, thanks... I know that now (cleans = squat cleans), but I am just saying that I didn't know that before and neither did some other folks I know, one of them whom which has been CF'ing for a year. From now on, I'll do squat cleans. But still, for this sub, are we talking "regular" dips, or ring dips?

Comment #98 - Posted by: Fletcher at February 2, 2009 5:26 AM

Out of an attempted 30, 15 were solid, the rest were half-ups, or something like that.


Will work on this everyday from now on.

Comment #99 - Posted by: jongb at February 2, 2009 5:31 AM

I want to Congratulate all the new Level 1's from this past cert in KENTUCKY!
Thank You to everyone for a fun and pleasurable time. You were all great participants and great movers. I look forward to seeing any of you in the future.
To my fellow trainers..... as always you ROCK!!

Chuck just remember to practice the worm.

Comment #100 - Posted by: Jelli at February 2, 2009 5:51 AM


First time doing 30 - started with 7 straight (Pr).

9:31 - lots of kipping,

Blew it out to early, 3 first attempt misses, to many third rep misses

Comment #101 - Posted by: Bubba@CrossFit New England at February 2, 2009 5:54 AM

New PR! Maybe the Zone is finally working =)

11:09 (PR by 2:12)

Comment #102 - Posted by: headonkey at February 2, 2009 5:59 AM

Min-Woo #70,

Contact my friend in Seoul John Frankl. His email is johnfrankl@yahoo.com He's a Renzo Gracie Black Belt in Jiu-jitsu and PhD from Harvard in Korean Studies. He is a great CF trainer.

Comment #103 - Posted by: Coach at February 2, 2009 6:01 AM



chest to bar, dips to pits, 24 rounds of 5/5

Comment #104 - Posted by: Bob in Kabul 44/M/6'3"/190 at February 2, 2009 6:01 AM


120 Pull-ups
120 Dips


Comment #105 - Posted by: Richard at February 2, 2009 6:04 AM

bw 165



+ 24 lb weight vest

Comment #106 - Posted by: paulw at February 2, 2009 6:17 AM


120 Band Assisted Pull-Ups
120 Dips

12 sets of 10.


Comment #107 - Posted by: Tanker Danimal at February 2, 2009 6:18 AM

120/120 (need to get some rings)
17:09 sets of 10/10

God is Good, All the Time.

Comment #108 - Posted by: Justin/27/6'/194 at February 2, 2009 6:21 AM

Posted on my photoblog, and reproduced here:

Just got back from Virginia Beach where I attended a Level I CrossFit certification course. It was.... humbling. I'm in awe of our instructors and their level of knowledge and fitness. They've given me something real and tangible to shoot for from here on out and I'm grateful for that. The course was made up of both lecture material and break out sessions, with plenty of time to practice the concepts we had just learned in the classroom. I got to try out equipment I had never seen before, and even started to develop the beginnings of a butterfly pull-up! Holy smokes, didn't see that one coming! Yes, I'm sore. Very very sore. And I did see spots after one of the workouts. But here's the thing- most of the stuff we did was all body-weight and PVC-pipe intensive. Very little time was spent carrying loads. And yet they still smoked us completely....

...anyway, thank you everyone, instructors and fellow students alike for an amazing weekend! It was a wonderful learning experience and I can't wait to put all I've learned into practice. Now if only I could straighten my legs.......

Comment #109 - Posted by: Melanie L. at February 2, 2009 6:23 AM


not as rx'd - I did 100 pullups and 50 ring dips.


Comment #110 - Posted by: john g at February 2, 2009 6:24 AM

As Rx'd

Comment #111 - Posted by: Kevin Witzel at February 2, 2009 6:28 AM

Never tried a muscle up before today. Failed miserably

Comment #112 - Posted by: RyanDShel 22/m/191/5'11" at February 2, 2009 6:28 AM

holy moly!!! havnt done this since august. i P.R. by 1:40 sec.

30 Muscle ups-3:42

Comment #113 - Posted by: logan schecter long island new york at February 2, 2009 6:32 AM

as rx'd
5:03 (even with a dislocated back/hip)

Comment #114 - Posted by: Jon-David at February 2, 2009 6:33 AM

As Rx'd: 11:32

Comment #115 - Posted by: el Flaco at February 2, 2009 6:35 AM

120 pull-ups & 120 dips (no rings...)
Partitioned 4 & 4

All perfect reps (chin above bar & shoulders below elbows)

Comment #116 - Posted by: Steven Willis (M/21/5'9"/170) at February 2, 2009 6:42 AM

**VB Level I Cert**

What a great group of folks at the VB Level I this weekend! Lots of energy, great attitude and enthusiasm! You guys and gals did awesome!

To my fellow trainers (Pat, Drew, Andrea, Chris, Gillian, Mac and Joe), you guys ROCK! Can't wait to see you and work with you again!

Comment #117 - Posted by: Maggie - CF Fairfax at February 2, 2009 6:50 AM

#98 Fletcher:
The sub 4:4 is in regards to bar pull-ups and parallel bar dips. You can do ring dips if you want, just make sure you mark it down so next time you know what to compare to.

WOW! Just got back from Kentucky! LOOONG drive back home to Canada but certainly worth it! I learned a lot this weekend, especially on all the movements I thought to be very "basic". There are so many key points in something as "simple" as the air squat that transfer over into all the movements we do in Crossfit!

Thank you so much to Jenny, Lisa, Chuck, Andy, Mike G, and Speal! I really thought I was going to witness an amazing 2 minute Fran! You were all awesome and I learned so much from all of you! And thank you to Crossfit Lexington for hosting, you have the most phenomenal box I've ever even dreamed of, it's HUGE!!!

I highly recommend attending a Level One cert to everyone, even if you think you know a lot about Crossfit, you're guaranteed to come back with twice the knowledge you had going into it. Especially if you want to wonder into the coaching or training realm this cert is a must!

Again, THANK YOU Crossfit! And thanks for the brutal experience to bottom to bottom tabata squats...so much pain!

Comment #118 - Posted by: ChadWHall 21/6'1/179 at February 2, 2009 6:51 AM

As Rx'd 11:49(PR)

All from a dead hang.

Comment #119 - Posted by: Edwin 26/M/68"/170 at February 2, 2009 6:52 AM

Fat fTony thanks for saying that bro...as a begginer at crossfit i' just trying to reach some times here are amazing athletes...bro keep training hard we will hit times like the monsters that we see on this forum

Comment #120 - Posted by: s'more at February 2, 2009 7:02 AM

14:07 as Rx'd last 5 took 5min. First time doin' 30 at new weight of 185! I got sub 10 next time!

Comment #121 - Posted by: Joel Stephens at February 2, 2009 7:10 AM

Ever just really want to know what’s in the Black Box? Didn’t you always suspect Coach knew?


You will learn to think like a scientist from Jeff Glassman. You’ll learn how to defend against the labcoat mafia’s ignorant attacks on CrossFit from Dr. Kilgore. You’ll learn how CrossFit affects the human body (from cells to organs) from Stephanie. And, well, Jeezis, Coach Rip will make you laugh until you wet yourself as you learn how to bring it all together. You can go from a good trainer, to great. We know what CrossFit does, and now we know how it does it. Aren’t you curious?

It’s hardcore science, and you’d better be ready to pay sharp attention. No pretensions are safe, and much fitness industry jackassery gets exposed. If you work at Bally’s or GNC, it’s best to stay home or you’ll get gang banged.

And, the Titans were there: Coach, Rip, Dr. Kilgore, Stephanie, Eva, Jeff Martone, TJ, Dale Saran, Tucker… You really needed a shot of espresso in your Venti coffee to keep up with this high speed crowd. I have no idea what the group’s collective IQ was, but it was heavy enough to change the earth’s gravitational pull and sink the Ft. Worth Police Training Academy several feet into the Earth.

The net effect of the weekend was a squadron of well trained BAMF smarties who can intelligently defend the science behind CrossFit when some smirking wanker with an MD tries to defeat the CrossFit Jihad by referencing some limp article from a medical journal. You can go head to head with the “exercise authorities” and defeat them. Or, possibly even convert them.

If you’ve ever wanted to answer the question of “how does CrossFit work” with more than your own personal testimonial or by pulling up your shirt to show off your abs, go to this Cert. In future, with more of us educated in the science behind the magick, we’ll have a collective influence on the labcoat mafia that will turn the sickness industry on its head. Some day, ah… yes, some day in my lifetime, we’ll shut ‘em down. And, on that joyous moment, never again shall our ears explode when we hear some weak sack with a medical degree authoritatively open his smarmy face hole and ignorantly condemn the practice of squatting below parallel.

And, the demo with the four big guys who all weigh more than 200 lbs was, umm… shall we say, educational. Next time, for the sake of science and the entertainment of the hot chicks sitting at the back of the room, make ‘em do it with their shirts off. CrossFit makes some damn fine men.

And, as a last observation: Coach Glassman is a gentleman and a scholar. He has done so much for all of us. Stop a minute and think about it. We all have improved our quality of life, extended our longevity, and are having a great time because of him. He employs the most amazing people, each of which was selected from amongst the highest quality of people, and each is his friend. Who else do you know that grew a huge organization out of a garage gym, and made sure that every one of his enormous circle of nearest and dearest have gainful employment? Consider how many of us make a living by what he taught us. His generosity is unparalleled, and watching him interact with people is a joy to me. He’s earned the respect and deference everyone pays to him. Smart. Funny. Insightful. Fearless. Integrity. I am privileged and humbled to be his friend.

Comment #122 - Posted by: Spider Chick at February 2, 2009 7:12 AM

Andy & crew, great seminar in Lexington. It just reinforces my belief that there's always more to learn (and be reminded of) no matter how long you've been doing, and training folks with Crossfit.

I wish we could have spent a little more time on the four stations towards the end, but then something else would have had to go, and I'm not sure what else could have gone.

No matter how you slice it, it was a good time, and learning more coaching cues from different trainers helped a ton too.

Comment #123 - Posted by: Matt DeMinico at February 2, 2009 7:17 AM

M39 6'3" 256#
Gravitron pull-ups and dips

Comment #124 - Posted by: Halvy51 at February 2, 2009 7:17 AM

120 pu & 120 dips? Are you freakin crazy?

CF - That is the conversion, just do it!

But thats not fair whatsoever just because I don't have rings in my basement.

CF - Stop your crying, you could be half done already if your weren't so busy making excuses

Ok I'm sorry. Thank you for your support and motivation. 3 2 1 GO

Comment #125 - Posted by: Jeff - Bucks County, PA at February 2, 2009 7:23 AM

6:39 as rx'd PR!!

14 sec interval

Comment #126 - Posted by: Nolan at February 2, 2009 7:24 AM

WOW... The CrossFit Level 1 cert in VA Beach was amazing... I went in their expecting to hear great information on what I needed clarity on, however the techniques, WOD, etc..., was out of this world... I love al the trainers, the time and attention they gave to each potential trainer... It allowed me to see my flaws... I am glad those were pointed out because in the athletic world most coaches will let you do something without pointing things out!!! I will become more strict with my athletes, that is the only way they will learn. The group was so awesome, met some great men and woman... So awesome... I loved the Row, shoot... I loved everything!!!! I am excited to be apart of the CrossFit world, lol...

Comment #127 - Posted by: Kelvin at February 2, 2009 7:24 AM

As Rx'd
all from a dead hang, no jumping MU's

Comment #128 - Posted by: Vinny 26/5'8"/165 at February 2, 2009 7:26 AM

WOW what an awesome certification category. I hope that it develops well. I would be very interested in that. Been thinking about a level one cert, but I think I need a few more WODs under my belt first.

First time using the new rings for muscle-ups. Gonna do them all and make my arms fall off. (will probably assist a bit)

Comment #129 - Posted by: tucks at February 2, 2009 7:26 AM

Oh, yea... I will admit I am sore too... I think that GHD machine did that, lol... I will remember active shoulders, good lumbar curve, etc... LOL Technique is important!!! LOL

Comment #130 - Posted by: Kelvin at February 2, 2009 7:34 AM

A huge thanks to the trainers and attendees at the Va Beach cert this weekend. Your enthusiasm, knowledge, and eagerness to share/help/talk made for a quality-packed weekend. The trainers were outstanding: from Drew’s remarkable group-management skills, to Pat’s inability to stop talking about CF (even as he lay flat-out on the floor after doing Jeff’s workout), Gillian’s spot-on demo work and gymnastics instruction, to Jeff brining his amazing intensity to coach me through Fran (as I looked at a huge blurry picture on Tony Blauer’s wall and wondered whether I was about to pass out), to Nicole, who in our first break-out session used me as an example of how to constantly push ourselves and our clients beyond the comfort zone and always seek improvement.

This latter lesson focused me amazingly for the weekend and set me up to brutalize myself for two days with little more than PVC and attention to detail. CF’s commitment to excellence shows clearly in Coach’s selection of his heads of training and the quality of the trainers at the cert. Simply watching them work with their vastly different styles but shared passion was an amazing learning experience.

As for the specific feedback Drew requested, while the workouts we did are by comparison to the instruction a minor piece of the weekend, I would commend the trainers on creating the team workout on Sunday. The saying “Men will die for points” points to a truth about the motivation of competition, but in a CF community that includes so many soldiers, fire-fighters, and police officers and celebrates our fallen heroes - brave men and women who will literally die for their teammates and community – the team workout takes on a different meaning. Thinking of those who give so much and count on their teammates so completely made it inconceivable to let myself be a weak link on our team, even in our little corner of a training facility, where it matters so little by comparison. CF is elite fitness and it is an amazing community, and I think the inclusion of a team workout at the cert expresses both wonderfully.

Comment #131 - Posted by: Patrick Haskell at February 2, 2009 7:35 AM

13 minutes as rx'd...

Did 3x20 of GHD sit ups on stability ball afterward. Need to get better at these...

Comment #132 - Posted by: JarredB Frankfort, IN at February 2, 2009 7:44 AM


12:50 (pr)

Only two misses and they both came on the last rep! It added a minute to my time. Oh well. I set the GymBoss for 27 second intervals and stayed a little in front of it.

Previous was 16:49 and before that was 73 minutes, so I’m pretty pleased. Next time under 10 minutes for sure.

Dan D.

Comment #133 - Posted by: Dan D. at February 2, 2009 7:44 AM

If you can't do a MU but can do a bar MU, then I would recommend to do 60-90 bar MUs. I would say it is a valid exercise and has more real life applications (especially those in the military/LE that have obstacle courses as part of their training) than the traditional gymnastics MU. In the ten years I served, I never did an obstacle course or scaled a building that had anything similar to a MU, but did have plenty of challenges that were essentially a bar MU. In my current training I focus on MUs by practicing strict form (no kipping) when I'm fresh, but sometimes I play with the bar MU just to keep it varied.

Just my opinion, but maybe someone will find it helpful.

I need to make-up "Kelly" today, I have never done this WOD and I'm really looking forward to being done with her.

Comment #134 - Posted by: Ed CFNF at February 2, 2009 7:47 AM

BrandX - Pack

60 pull ups & 60 Dips
50# assistance


Comment #135 - Posted by: theNine at February 2, 2009 7:49 AM

120 Pullups
60 ring dips



Comment #136 - Posted by: USC MIDN at February 2, 2009 7:53 AM

Good meeting you down there, Kelvin. You did some impressive work over the weekend. No wonder you're sore.

Comment #137 - Posted by: Patrick Haskell at February 2, 2009 7:56 AM

Traveling back from Dallas after participating in the Science of CF seminar. The amount of information was awesome. I believe that this seminar will become an essential tool to any CrossFit Coach, affiliate, trainer, and athlete that thirsts for a better understanding of the how and why we do what we do.

Lon, Steph, and Rip. Your patience and willingness to take on this task is a testament to your belief and character. Dr. Glassman, thanks for all the foundation work you did to set up the weekend. FT. Worth PD/FD, thanks for providing a great venue for the weekend.

To those that I had the opportunity to sit down and talk with, thank you for your open and honest discussion. That alone is worth so much.

Comment #138 - Posted by: Fat Boy at February 2, 2009 8:00 AM

Billy #20- Brand X IS a really cool place to train!

Yay, CrossFit Kids! Mikki, Cyndi, Debbie and Aileen are fantastic at what they do.

Comment #139 - Posted by: Andrea at February 2, 2009 8:08 AM

48/male/6'/202/week 13 CF

Have rings at home...none at gym today. I am still new and suck at MU's.

Did 30 bar MU's...very assisted...started with knees on ground...pullup with false grip...pause to plant feet and grip...then the upward jumping dip.

Also did 10 pullups (broken) and 2 x 10 dips after.

I'll get these eventually!

Comment #140 - Posted by: michaelg at February 2, 2009 8:10 AM

as rx'd 11:20

Comment #141 - Posted by: jgebbie M/36/5'11"/210 at February 2, 2009 8:12 AM

as rx'ed 13:38

Comment #142 - Posted by: kent shaw at February 2, 2009 8:13 AM

Just started doing muscle ups this week, first time ever doing this WOD. Was slow but I'm siked I did it.

About 30 min as R'x

Comment #143 - Posted by: Mike at February 2, 2009 8:20 AM


Deadlift up to 355lbs

Worked on ring Mu's, don't have the transition yet for some reason. Got a few.

Then 30 BAR muscle ups 8:17

Comment #144 - Posted by: Fosco at February 2, 2009 8:20 AM


rx with turn out: 8:44

went out a little fast, will try pacing more carefully next time

Comment #145 - Posted by: ian Mosher CFATL (aka Skittles) at February 2, 2009 8:22 AM


As Rx'd
11:16 (PR by almost 3 minutes)

Darn it; I wanted sub-10. Got my first 10 in 2:31, but fell off pace after that.

Comment #146 - Posted by: Laura DeMarco - CrossFit Rx at February 2, 2009 8:26 AM

10:44 as rx'd

Comment #147 - Posted by: Julian at February 2, 2009 8:29 AM

#144- WOW-great job!

Subbed 30 traditional gymnastics kip/underswing kip. Right shoulder is not ready to handle the depth/force of muscle ups.

TIME: 6:30

Killed me to sub, but thought it a wise choice.

Comment #148 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 2, 2009 8:30 AM

What's this i read on the CF post that BJ Penn is a crossfitter?!?! I have a hard time believing that. They had a TV special on him and he was doing nothing but the same silly machines they use at Ladies World. Also some 1/4 squats with light weights. BJ is a good fighter but he has never been in really good shape. So i am wondering what that posting is all about. He got beat up Saturday night mostly bc he was weaker and out of shape!!

Comment #149 - Posted by: barry at February 2, 2009 8:36 AM


As Rx'd


Comment #150 - Posted by: cmh at February 2, 2009 8:37 AM

As rx'd:


Comment #151 - Posted by: Umbre at February 2, 2009 8:42 AM

as rx'd


Comment #152 - Posted by: Richard Vanmeerbeek at February 2, 2009 8:42 AM

as rx'd 8.46. Last time this came up i couldnt do a single muscle up, now i can do 30. Im not over the moon about my time, but its definately one of my stronger wods. cant wait for tomorow as always :)

Comment #153 - Posted by: Tom 19/m/5'11/70k at February 2, 2009 8:43 AM


As rx'd

Sets of 3


Comment #154 - Posted by: Eric E at February 2, 2009 8:47 AM


As Rx'd


Comment #155 - Posted by: EOMFD at February 2, 2009 8:48 AM

What a great weekend at the Virginia Beach Level 1 Cert! In all honesty, it was something I should've attended quite awhile ago. If you're on the fence about attending one, just go. It really ties together all the information out there and puts it into one cohesive package.

Some of my personal highlights:

Nicole - She is a prime example of what a trainer should be like, and one to emulate. It was amazing to watch her in action.

Gillian Mouncey as demo girl - Her movements are spot on and she's a monster! (I mean that comment in the best way possible . . . Gillian is truly inspiring!)

Watching Jeff Tincher's WOD on Saturday - Now I know the true meaning of intensity.

All the community - I'd never met most of the folks at this cert, but yet we all had a common bond and were able to talk like we've known each other for years.

Now to take my renewed sense of purpose back to the gym and spread the Kool Aid!

Comment #156 - Posted by: Steve Lamb at February 2, 2009 8:49 AM

Scaled to pack


Comment #157 - Posted by: Scott at February 2, 2009 8:52 AM

Have rings, can't do muscle ups yet. I didn't feel like 120 pull ups and dips. I can do bar MU's but they tweak my wrists. Only did a couple.

Did this instead:

3 rounds for time
10 man makers with 25# dumbbells
10 TGU with 25# dumbbells (5 each side)
10 Floor wipers with 50# barbell
10 DU
10 OHS with 50# barbell
12:15 - Made me sweat like crazy. Could have went a little faster.

Did a few set of bear complex with 125# worked on handstands and one-handed handstands.

I will work on MU's at lunch and hopefully do a few.

Comment #158 - Posted by: Corey Bibolet M/39/5'8"/160 at February 2, 2009 8:54 AM

male, 36 y/o, 149#, 68"

modified WOD
60 pull ups and 60 bardips
time 12:49

Comment #159 - Posted by: karl at February 2, 2009 8:55 AM

#147 My guess in that BJ used to be a Crossfitter. He named the workout Fight Gone Bad, but I don't think he still does it like we do.

I took one look at his and thought he didn't look like he was in good shape to go up against GSP.

I bet if BJ followed the main page WODs and did his regular BJJ/MMA training, he might have had a shot, or not.

Comment #160 - Posted by: Corey Bibolet M/39/5'8"/160 at February 2, 2009 8:57 AM


As Rx'd 8:33

Comment #161 - Posted by: CK at February 2, 2009 9:09 AM


Knocked 4 minutes off my PR!

Comment #162 - Posted by: Herm @ CF Los Altos, CA at February 2, 2009 9:12 AM

time: 5.09
notes: went for 1 mu : 10 sec. ratio but struggled with ring setup at work (tape gummed up and no chalk)

Comment #163 - Posted by: cory at February 2, 2009 9:12 AM

Did a scaled Kelly today.

5 rounds
400M run, treadmill no incline
15 step-ups to 20" plyo box
15 wall ball shots, 10# dynamax to 8' target


Two running WOD's in a row...hope that doesn't happen again too soon!

Thanks Kimmie and Russ for your encouragement!

F58/140/5'2" (almost)

Comment #164 - Posted by: Fit Mom's Mom at February 2, 2009 9:14 AM

18:45 as rx'd

Comment #165 - Posted by: Nickosaurus at February 2, 2009 9:15 AM

Spider Chick

I'm the chemist that participated in the Science of Exercise Certification. Now, I know Hollywood portrays scientists with labcoats as either geeks or evil madmen who want to destroy the world, but give me a break. I'm on your side LOL. I just need to wear that thing to protect myself from the material I work with.

That being said, it was great to hear about, and discuss the science of exercise with such a diverse and well informed audience. I look forward to seeing the progress and evolution of the science and the certification that will result from these interactions. I thank absolutely everybody that was there, from the organizers to the participants, for a memorable weekend

Comment #166 - Posted by: M@ at February 2, 2009 9:21 AM

Jumping MUs
21:00 minutes and once again too much talking.
This X-fit thing is catching.

Comment #167 - Posted by: N8/34/511/202 at February 2, 2009 9:21 AM

my return to training continues to amaze me. As a pull up /dip work out. I normally find this WOD ok. As an MU one, Ive never made more than 10 mu in a work out.

I was surprised when I started this morning, unable to do a pull up. It took me over 30 minutes to do 60 PU/60 dips with assistance. tried to do a pull up ( strict/ kipping) couldnt do one.

Sulked off home. ate lunch, did 10 muscle ups( still took me 10 minutes though). Weird

lats still painful from a major negative based crucifix training session and I may have screwed up my zone breakfast ( which means I did screw up my zone breakfast)

male 49, 77kg, coping badly with extended midlife crisis.

Comment #168 - Posted by: Andrew Stemler at February 2, 2009 9:21 AM


last time 18:35 120/120

2 sets crossover lunges 55lbs
2 sets one arm pushup progressions

Comment #169 - Posted by: jc at February 2, 2009 9:25 AM

6:00 min.

30 pull-ups (assisted 160)
100 dips (assisted 160)

Next time go until failure, rest, but get all Rx'd reps done.

Comment #170 - Posted by: Phoenix at February 2, 2009 9:43 AM

I have a Zone question. How are foods that contain carbohydrates, proteins, and fats to be treated? for example. The block chart from CFJ issue 21 states that approximately 3 almonds contain one block of fat. However, there is also protein in three almonds. Another question, which is along the same lines, does the block chart trump the nutrition label on foods when they dont agree?

Comment #171 - Posted by: Blaine at February 2, 2009 9:45 AM

I am a day behind. So I did Kelly (modified) at the globo this AM.
Five rounds. 20:04
400m run on tread
20 box jumps 20in box
20 wall balls 10lb ball

Time to get to an affiliate so I can take it to the next level. I think I have some unused potential.

Comment #172 - Posted by: oceanfire at February 2, 2009 9:46 AM

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

21:18 (PR by 19 seconds)

Comment #173 - Posted by: jsoar m/22/150/5'7 at February 2, 2009 9:47 AM


Big PR!

Comment #174 - Posted by: pat d at February 2, 2009 9:52 AM

120 + 120 pull ups/ dips


Comment #175 - Posted by: Sailomb at February 2, 2009 9:52 AM

120 pu 120 dips

Comment #176 - Posted by: JonDavila at February 2, 2009 9:54 AM









Comment #177 - Posted by: ROBERT SUTHERLAND at February 2, 2009 9:55 AM

Exercise Cert:
My brain hurts – but in a really good way… So much good solid research, so much hard hitting inquisition, so much coffee and zone free beer, so much Bar B Que, and so much work to be done toward the advancement against the conventional wisdom of what is fitness and exercise.
We were all a part of history this past weekend. I was able to sit and be in the first class of people who are making inroads to redefine fitness and the use there of.
Coach – you are the friggin Pope of all that is fitness and I could listen to you speak all day – more so into the night if the cold schooners are being passed around. I learned so very much and I cannot wait to see this lecture certification change the world further for the better.
Spider Chic! Jihad! Jihad! Jihad! On the fitness morons! Lets go kick some arses – but you must wear those pearls of yours  You are a wonderful lady. Eva T and crew – how wonderful it was to have you in our box and work on skill sets! Good Lawd that was fun for me. Dr. Matt – you got more brains than the law should allow! Kevin – come back – but don’t bring your buddies this time – Jason ACK and Neal were just horrible drunks! Did I mention that I got to spot Eva T on some gymnastic stuff?
Dr’s Ripp, Steph, and Kilgore, go kick some arses now! Top notch and I know you will only dial it in more. What you are doing is very good work, you have a large battle to fight ahead of you… But you have the knowledge to slay the dragons… Once more into the breach dear friends, once more… BTW - Do not forget how to spell my name and how to put me in your foot notes concerning the open closed angle sections. Dr Jeff Glassman: you have spawned a revolution sir be very proud of that young son of yours… I enjoyed listening to you speak and your scientific explanations.
Jamie Johnson – you gentlemen represented FWPD well, and made me proud to have said I was a part of that organization.
I need a zone free beer now.


Comment #178 - Posted by: tucker at February 2, 2009 9:57 AM


As Rx'd. 8:17.

Comment #179 - Posted by: denob at February 2, 2009 10:02 AM

Running with the pack today...

60 pull-ups & 60 parallel bar dips
(6x10 of alternating exercises)


A little weak after recovering from Superbowl festivities.

Comment #180 - Posted by: doubleTLE at February 2, 2009 10:05 AM

27 / M / 5"11 / 161 lbs

30 bar muscle ups

8:52 (PR)

Comment #181 - Posted by: Doublezero at February 2, 2009 10:10 AM

I still can't get a muscle up, I'm having trouble with the kip. I worked on them for about 20 minutes before starting the WOD.

subbed 30 jumping muscle-ups for time:

Comment #182 - Posted by: Chris at February 2, 2009 10:12 AM

This morning did 4x 1/2 mile intervals with about a minute rest in between


AS Rx'd


The left ring kept slipping in the buckle so I was having to adjust that every few times. Extremely frustrating. I'm bringing my rings in from home next time. I know I can do a sub 10. Very dissapointing effort

Comment #183 - Posted by: Peyton Knippel at February 2, 2009 10:15 AM


CFWU x 3, reduced PU and dips.

30 Muscle-ups as Rx.

First time doing this as Rx. As of this morning, I had done a grand total of 3 MUs. Missed the first 5 or 6 attempts. Then raised the rings to get the feet away from the ground for the kip and started hitting them...

No official time today. Started the clock after ten, so 6:58 for the last 20.

Good CF day.

Comment #184 - Posted by: ScottE at February 2, 2009 10:17 AM

WOW so yeah Muscle-ups not going to happen for this guy

120 pull ups and 120 dips cant feel my arms anymore thanks for that one

Comment #185 - Posted by: Luebbers at February 2, 2009 10:21 AM

120/120 - 19:35

Sloppy. Alternated every 10 PUs overhand/underhand. Last 40 were jumping

Comment #186 - Posted by: Lucien at February 2, 2009 10:22 AM

as rx'd: 5:37 - 1:07 faster than last time. First time I've completed all 30 with out ripping a quartern size chunk of flesh of my R wrist.

Comment #187 - Posted by: steeliekid 175 67" 40 at February 2, 2009 10:29 AM


Bar muscle-ups: 9:06

First time doing muscle ups for time. Killer workout.

Comment #188 - Posted by: Austin at February 2, 2009 10:29 AM

43yom / 150

8:05 as rx'd (PR)

This is almost a 4 minute improvement over last time. Still had 6 or 7 misses so still room for improvement.

Comment #189 - Posted by: mhlane at February 2, 2009 10:33 AM


1st time doing this WOD

5:29 as RX'd

A couple misses at the end, but overall happy with my time.

Comment #190 - Posted by: Stavros- Diablo CrossFit at February 2, 2009 10:39 AM

Great CrossFit Kids video, looking forward to more of the same

Comment #191 - Posted by: ScottishDav at February 2, 2009 10:39 AM

I just wanted to say thanks to everyone in attendance at the Science of Exercise certification in Fort Worth this past weekend. I learned a lot from each of you and I enjoyed every minute.

As you guys get a chance to reflect on the weekend please e-mail me any feedback you have. Every question you asked there and every discussion in which we engaged is helping me restructure my lectures for the next cert.

And yes Tucker, you will be glad to know that the open and closed conceptual discussion was written up at 2am this morning and I used it in my 10:00 anatomy class this morning.

A heartfelt thanks goes out to my co-presenters, it was humbling to be part of that group and to be deemed worthy of teaching the cert by Coach Glassman - Thanks for such an amazing opportunity.


Comment #192 - Posted by: Lon Kilgore at February 2, 2009 10:43 AM


did Jumping Muscle-ups
Really do need to spend some time working on these.


Comment #193 - Posted by: climbonadime at February 2, 2009 10:44 AM


no rings
120 + 120


Comment #194 - Posted by: Lee at February 2, 2009 10:45 AM

I started CrossFit on 100105. From that day until about an hour ago, this WOD has seemed impossible to me. I CF alone in my garage, and after trying to teach myself to MU for a couple of years I finally paid for some excellent coaching from Skip at Front Range CF which put me on the road to a single MU. My previous best was 12 in one workout, so I went into today expecting to get some MUs and then switch to the PU's and Dips.
Somehow, I got in the grove and got all 30 (w/23 misses) in 29:11! I realize the time is terrible, but I'm happy to have conquered the last WOD that I couldn't do as Rx'd. Pretty happy day for me.

Comment #195 - Posted by: Denver Sheepdog 35/5'9/165#/CFT=892 at February 2, 2009 10:47 AM


Bar Muscle Ups: 8:12

I cranked out 9 on the first set, but couldn't do more than 4 at a time for the rest.

Comment #196 - Posted by: Scotto at February 2, 2009 10:48 AM

10:16 13 regular mu's and then finished with ring dips and pull ups

Comment #197 - Posted by: Richard Orpen at February 2, 2009 10:49 AM

Level 1 Cert KY

Excellent instruction by all the trainers. This weekend really helped pull some techniques together for me.

Chuck - Thanks for letting me bend your ear on the plane.

Comment #198 - Posted by: Brooks at February 2, 2009 10:52 AM


120 pullups
120 dips


Comment #199 - Posted by: JD at February 2, 2009 10:55 AM

11:49 (PR)

last time 14:00

Comment #200 - Posted by: Chopsaw, M/44/6'/180 at February 2, 2009 10:55 AM


as rx'd

Comment #201 - Posted by: Petey at February 2, 2009 10:56 AM


did 60 pullups and 60 dips.


Comment #202 - Posted by: karim at February 2, 2009 10:58 AM

36 M 170

5:37 PR

Also PR of 11 straight

Comment #203 - Posted by: DWag_AZ at February 2, 2009 11:01 AM

Bummed I missed the Science of Exercise cert! We were partying...er, I mean conducting a Nutrition Cert in Las Vegas!

Comment #204 - Posted by: Robb Wolf at February 2, 2009 11:03 AM

Don't have a bar high enough to hang my rings.

120 PU's, 40 Ring Dips: 13:33

Comment #205 - Posted by: Stryker 23/M/140 at February 2, 2009 11:03 AM

9:50 as rx'd

Comment #206 - Posted by: B-Mo: m,31,6',190 at February 2, 2009 11:12 AM


2nd attemp at a wod, 1st completion
120 pulls
120 dips
broken up as needed

50 min even.

legs tomorrow please?


Comment #207 - Posted by: scott cavin at February 2, 2009 11:19 AM

attempted the 120/120 but got to 90/90 and just had to stop. I couldn't get another pullup at ALL. Did 30 jumping pullups at the end.


I'm gettin there...

Comment #208 - Posted by: Andrew Pucci at February 2, 2009 11:19 AM


90 pull ups
90 dips


rode stationary bike for 30 mins. hard prior.
Tommorrow I start my marathon training for Ottawa Ont. in May. No. 8, will try to do as much crossfit as possible

Comment #209 - Posted by: Bruce from Uxbridge at February 2, 2009 11:20 AM

5 rounds:
Run 400 m
30 BJ, 24 “
30 WB, 12 #, highest gym had
= 29:32 (I did 40 WB on one round, and 500 m run on last round, I get into a zone and just keep going, ha ha). Can’t really say this is a PR…last time I got 33 min but sub thrusters using DB’s…)

Comment #210 - Posted by: in8girl at February 2, 2009 11:23 AM




Comment #211 - Posted by: Chas at February 2, 2009 11:29 AM


30 Muscle-ups for time

*120 pullups/dips (alternating 12 sets of 10 reps)
16:39 (PR by 2 min, 17 seconds-ish)

Comment #212 - Posted by: Keith M at February 2, 2009 11:32 AM

I still can not do muscle ups
so, I was thinking about doing 120 pullups and subbing ring dips in instead of regular dips. I was thinking maybe doing 60 ring dips. Any suggestions on how many ring dips I should do or should I just stick with 120 regular dips?

Comment #213 - Posted by: Chad C at February 2, 2009 11:37 AM


First 10 reps with full tun out at the bottom, the rest with out


Comment #214 - Posted by: AUty at February 2, 2009 11:40 AM

age 19 bw 170
jumping muscle ups with rings at head level

Comment #215 - Posted by: Chris S at February 2, 2009 11:45 AM

120 pull and 120 dips


Need a place to hang my rings.

Love the Crossfit kids videos, some of those squats were unreal. The Q and A was awesome aswell, love hearing coach speak.

Comment #216 - Posted by: Cass at February 2, 2009 11:47 AM


30 Muscle-ups for time

5:40 Rx'd (Fist time with strick turn-out on extension)

Previous best 4:09

Went head to head in my garage with my friend Evan and he's all about the trun-out, so I had to keep it strick or else it didn't count. It should be a cool video once I post it on my blog.

Cool Down with...

Bench Press 10-5-5-5-5


Comment #217 - Posted by: JacobSZ at February 2, 2009 11:48 AM

First full workout in two months, recovering from foot surgery. 30 MU's in about 30 minutes, all singles. Remarkable, I was wondering if I could even hit one!

Comment #218 - Posted by: monroe/m/52/69"/182lb at February 2, 2009 11:49 AM

120 Pullups
120 Dips
23:08 total, banged out 60-60 within 5 minutes-stamina will come

Comment #219 - Posted by: Mike S at February 2, 2009 11:53 AM

60 PU and 60 Dips, 18:17, I'm with a cold and a massed up knee

Comment #220 - Posted by: Pommi at February 2, 2009 11:53 AM

Pull-Ups & RB Asst. Ring Dips

120 or each


Comment #221 - Posted by: Turtle 31/m/5'11/165 at February 2, 2009 11:54 AM


Comment #222 - Posted by: Husar - m/21/165 at February 2, 2009 11:54 AM

faster than last time, but still didn't turn the wrists out on all of the reps. I got impatient.

Comment #223 - Posted by: difchip CFGP at February 2, 2009 11:56 AM

Exercise Science Cert:
The additional understanding of how adaptation to stressors specifically occurs down to the cellular level and its affects on energy pathways was a huge step for me in understanding how those pathways are being developed through my training in CrossFit. The lessons will certainly have a direct impact with HOW I CrossFit.

The potiential value to a CFer attending the class I think will be on par with the knowledge one gains through the Level 1 Cert. Its GOOD S**T!!!

Thanks Lon, Rip, Dr. Steph and the rest of the increadible folks I got to learn from. Thanks Coach Glassman for some additional insight. I learned so much from the amazing group of people that were there.

On a side note, I've got a photo of the lovely EvaT munching on a Krispy Kreme Doughnut if its worth anything to ya let me know! :)

Comment #224 - Posted by: Leftridge- CF Wichita Falls at February 2, 2009 11:57 AM

I did yesterday's workout...

Comment #225 - Posted by: Mickey (M/5'10"/177/43) at February 2, 2009 12:04 PM

EVA T HAS POSTED EARLY!!!!!!....I'M ABSOLUTLY IN LOVE!!!! with all respect of course...

Comment #226 - Posted by: s'more at February 2, 2009 12:10 PM

I've been working on Muscle Ups for the last 2 weeks so I was pumped to see this WOD come up. This is the 1rst time I've been able to do this workout as RX'd, but it still took way longer than I expected. I had waaay to many failed attempts that slowed me down.
But, I've never done more than 13 muscle ups in one day so it was still a great accomplishment... can't wait till next time, I'm going to kill it.

As Rx'd 23:45

Comment #227 - Posted by: Boss at February 2, 2009 12:11 PM

#145 - that is impressive.. I am still working on getting one muscle up..!

Comment #228 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at February 2, 2009 12:13 PM

Hey all,

Looking forward to the workout but I actually didn't get to read Sunday's articles until today, studying for exams, and wanted to respond.

To argue that man is not in some way contributing to climate change seems at least to me to be somewhat ignorant, and more specifically, ignorant of science. First off as many people stated Global Warming is also being called climate change, however the whole nomenclature problem is actually a problem of the media as well as certain individuals who thought it might be easier for the public to understand if they simplified the science and its terminology.

The real theory behind "global warming" or more appropriately climate change isn't that the earth is always getting warmer (hence the reason global warming is not an accurate name). The theory is that temporary warming and its associated disruptions of normal climate patterns can lead to destabilization of climate. Destabilization can lead to arid and semi-arid regions growing and becoming drier, storms to become more abrupt and violent in nature, etc. This means that we experience more drastic swings in temperature and more concentrated bursts of violent rain or snowfall.

Now I'm not saying that all of this has to happen or that climate change is going to lead to some grand ecological armageddon as many people have pointed out is a central fear tactic of some "environmentalists." But at the same time, I'm not going to deny simply because there are some people out there who are using poor logic, reasoning, and tactics to convince others the problem is real.

While scientists, as others have pointed out, are only human and thus are fallible and do get things wrong, even at times intentionally for personal/financial reasons, science itself is rooted in logic and reason. Scientists make observations and collect data, and based on those data they make generalized theories. These theories are then tested, experiments are peer reviewed and verified in multiple locations by multiple teams. Climate change has only made it as far as theory. However, so also has gravity, which by no means can it be argued that because gravity cannot be proven to 100% and cannot be applied to all scales (especially the microscopic, where it tends to break down...hence quantum physics as opposed to Newtonian physics) does it mean that gravity isn't real.

Climate change is a theory based in observations and data that have been collected and studied. One thing we have learned is that CO2 is in fact a greenhouse gas, a component of our atmosphere that traps heat near our planets surface and contributes to the existence of life on earth. One thing we have also learned is that CO2 is a product of combustion reactions, such as those used by our cars and in many of our industrial processes. By a simple use of deductive reasoning, used often in math and science, we can conclude that IF CO2 contributes to warming the planet AND man is increasing the amount of CO2 in the atmosphere THEN man is contributing to the warming of the planet. While deductive reasoning may be a weaker form of reasoning the fact that the premises are the result of inductive reasoning, the kind used when you collect and analyze data and then form a general theory, lends strength to the argument and its conclusions.

I apologize for the rant but if there's one thing I don't like seeing it's science bashing on the basis of ignorance, which occurs often in America. I'm not saying you have to believe in the theory, just saying if you're not going to believe then at least do so for a good reason. After all it was science that created those SUVs you're proud to drive in the first place.

Happy Crossfitting!

Comment #229 - Posted by: Matt at February 2, 2009 12:16 PM


6 sets of 20 pull-ups/dips


Comment #230 - Posted by: JohnFahn at February 2, 2009 12:17 PM

A suggestion for those that don't have a MU but have rings: do your pullups on rings. Even better, do false grip pullups on rings. Best, do false grip pullups on rings and pull chest to rings.

That is what got me from 0 to 1 to many MU's.

But I'm no expert...first time this workout has come up since I've had more than a single, so I did 20 in 11:32. Next time, all 30 sub ten minutes!

Comment #231 - Posted by: jk at February 2, 2009 12:19 PM

First time doing these as rx'd with my X-mas rings.


Comment #232 - Posted by: NavyChief at February 2, 2009 12:20 PM

that was crap... my hands ripped!!

120 pullups and dips... partioned

then did 80% of squat max... 5 sets of 5.. 1 min rest between sets... 225!!.. legs were feeling very weak!

Comment #233 - Posted by: D'wall M/19/6'3/185 CFTrussville at February 2, 2009 12:21 PM


Argh! Almost twice as long as my last PR in August. It almost seemed like my body forgot how to do MU's; at least 5-6 misses, AND I wore a blister through my gloves on my left lower wrist.

Comment #234 - Posted by: mas 52/M/150 at February 2, 2009 12:22 PM


There are so many amazing times on the board and I can't even come close to touching them, but I guarantee there isn't happier crossfitter on here than me!!! I got my first mu last wednesday, and haven't got one since. I was just hoping to get a few today. I have never done a mu when the wod called for it since I started at the end of October. Well, I warmed up and fooled around on the rings a bit to try and get the form going. I finally got serious and got one and started the clock. I did one at a time and came down and shook out. I ended up doing 23 before I was so dead I couldn't get high enough to get into the dip. So I did 7 sets of 4 pu/dips to finish out. I am so stoked!!!!!

35 min, 23 ring muscle ups, + 7 sets 4 pu/dips

I am so giddy I could do a tap-dance routine!! ha. I love crossfit, and I love the days when you see progress.

Keep on rockin' crossfitters, ya'll are bada$$es! Inspiring athletes and seems like some pretty good people. I am a solo crossfitter, so I hope to meet some of ya'll sometime

Comment #235 - Posted by: fat ftony at February 2, 2009 12:28 PM

bar muscle-ups
exactly 1 min behind PR
Had to share the bar for about a min... so I do not think I would of beat my PR this time around. But I think I would have gotten close to tying it.

Comment #236 - Posted by: magnus 23/5'8"/150 at February 2, 2009 12:29 PM

# 211--Chad

I am kind of a beginner, but I suggest doing as many ring dips as possible, they are tougher and will help in the long run, especially when it comes to eventually nailing the muscle ups.

Comment #237 - Posted by: fat ftony at February 2, 2009 12:30 PM

Should most people attend a cert?, or is class/ crossfitting enough?

Comment #238 - Posted by: Chris at February 2, 2009 12:33 PM

As Rx'd:
Did it outside with my rings hanging from a basketball hoop,37 degrees outside Hell yes!

Comment #239 - Posted by: Rugby K.O. M/23/215/6'2" at February 2, 2009 12:37 PM

Noon: CFE.com WOD from yesterday:


Run: Use a 20lb Vest or load and do 3 x 1K all out efforts... Recover 5 min and repeat


Comment #240 - Posted by: Herm @ CF Los Altos, CA at February 2, 2009 12:38 PM

cfwu x 3 [x2 pu/dips]

60 jumping muscle ups

screwed up time probably 20 min

Comment #241 - Posted by: hiflyer51 at February 2, 2009 12:39 PM

First time timing this workout as rx'd:

Did it outdoors on a high pullup bar so that I could get full extension. Great change of pace from the pullup bar at the gym.

Comment #242 - Posted by: clemson rob at February 2, 2009 12:42 PM

9:40, pr is 8:58. This is my best in a long time. Did 1 every 20 sec., no misses.

Comment #243 - Posted by: ScottMacArthur at February 2, 2009 12:42 PM

Hey fat ftony good job bro...hard work my friend...we have to hit every wod with all that we got big hugs

Comment #244 - Posted by: s'more at February 2, 2009 12:43 PM

18:25 Rx'd

A little story about me and muscle ups. I have been trying for at least 5 months to get my first MU. I have had my rings for about 3 months. I don't think I have tried for the last two.

Today I hung them up outside and did the first one with ease. I started the stopwatch and had 17 by 4:30. I had many failures and had to rest a bit especially towards the end. I would rather do this than 120 pull ups and dips any day.

I am going to kill it next time I am predicting an under 10 minute performance.

Comment #245 - Posted by: Corey Bibolet M/39/5'8"/160 at February 2, 2009 12:50 PM

This was my second day doing crossfit. No rings at my gym so I did 90 pullups and dips in 30 minutes

Comment #246 - Posted by: Jeff at February 2, 2009 12:51 PM


Here's one of our scientist's objections to AGW - I presume that is what you are talking about and not "climate change" as you state. http://www.rocketscientistsjournal.com/2006/10/co2_acquittal.html

Straighten this dummy out. He has a very different idea than you about what science is, what a theory is, physics, chemistry, and modeling. Maybe he's one of these guys "ignorant about science" or "bashing science out of ignorance."

Comment #247 - Posted by: Coach at February 2, 2009 12:53 PM

S'more, thanks man, it must have been your pep talk on the boards last night! Thanks again man. I'm trying to catch up with you. Big Hugs back at you man

Comment #248 - Posted by: fat tony at February 2, 2009 12:53 PM

Pullups and dips, 120 ea.

Sorry Matt, but your argument is exactly what the anthropogenic caused warming proponents continue to make. The data isn't flawed...it's just data. The problem is that it's been poorly manipulated to support the theory. But this is just one tiny piece of the overall problem. The climate change variables are so incredibly extensive that it is entirely ludicrous to point at one variable and say "that's it!"

I was a believer in man-caused global warming for a considerable period of time and bought into all the fixes and solutions etc. Right up until I dug into things and found out how bad the so-called "science" has been

Comment #249 - Posted by: bill m/49/72"/212 at February 2, 2009 12:56 PM

120 PU & Dips: 14:32

Comment #250 - Posted by: Eric in SD at February 2, 2009 12:56 PM

as rx'd
My wrists started to tear apart. Am I choking up too much on the false grip? Would wrist bands help? Or should I throw on some tape? I know I don't do these enough to develop calluses, so any advice would be appreciated.
I had 22 done at 16:47 but I was in pain every rep on my wrists.

Comment #251 - Posted by: justaman - liberty sc at February 2, 2009 12:59 PM

120 pu & dips
Pull-ups dead hang on ledge
Dips done on stacked boxes

Comment #252 - Posted by: chris l at February 2, 2009 1:00 PM

30 bar muscle ups in 11:44

Comment #253 - Posted by: Thomas Baklayan at February 2, 2009 1:07 PM

8:44 pr by 1:25

low pu bar so I have to start in the L-ish position nearly seated on ground, but feet start on ground. Same as other times this WOD is posted.

Comment #254 - Posted by: Joel B. at February 2, 2009 1:08 PM


120 pu/120 dip 18:19

with a 5.5 mile run chaser 37:10

Comment #255 - Posted by: Bladerunner at February 2, 2009 1:11 PM

So if its going to take me all day to do all 120 pull-ups and 120 dips, should i still do them all or should i lower the number?

Comment #256 - Posted by: alma at February 2, 2009 1:11 PM

DO YOU HAVE TO DO 4 + 4 = 1 MU

Comment #257 - Posted by: pete at February 2, 2009 1:14 PM

120 pull ups
120 dips

started 20 pull ups, then 20 dips, but quickly went to 10 pull ups, then 10 dips for remainder of workout.



Comment #258 - Posted by: mwunderle at February 2, 2009 1:14 PM


120 Pullups (60 unassisted New PR)
120 dips

25:20 new pr

Comment #259 - Posted by: Ntothed at February 2, 2009 1:15 PM


120 Tricep Pushdowns 80lbs (Dips injure my shoulders)


Arms are gone.

Comment #260 - Posted by: Ryan at February 2, 2009 1:31 PM

30 muscle-ups, time = 4:56

Comment #261 - Posted by: M@ at February 2, 2009 1:34 PM


120 pull ups
65 ring dips


wrist still to injured to do muscle ups

Comment #262 - Posted by: matt b grand cayman at February 2, 2009 1:34 PM

I did this one as Rx'd. Didnt get any consecutive, but I didnt sub, and I didnt do any jumping. All legit MU's. Time was 17:46. Will work on getting some strung together. Good job by all posting today!!!

Comment #263 - Posted by: Chris Stowe at February 2, 2009 1:34 PM

I cant do MU yet...so i did:

For Time:
30 ring dips
60 Ring Pull ups
30 Push ups

Time: 23:24

Comment #264 - Posted by: Justo at February 2, 2009 1:38 PM

Felt ambitious, so I went ahead and did both.

30 MU's from a seated position (don't have somewhere high enough to hang the rings yet), with a slight pause & toe point on the transition: 4:54

120 PU/Dips: 13:14

I've never been so obsessed with a piece of work out equipment as I now am with my new rings. I used to play hockey and would wear my skates and pads around the house, but somehow this obsession seems far more intense. I love it!

Hope all is well with everyone!

Comment #265 - Posted by: Natalie f/21/5'2/135 at February 2, 2009 1:42 PM


I have been trying for about 6 months, nobody in my house even knows what one is, so this is the only place that anyone will care.

I had to do jumping muscle-ups for the WOD since I was smoked trying to get my first real one. Next time all as RX-D!

Comment #266 - Posted by: Brandon T M/37/69"/175 at February 2, 2009 1:43 PM


6:28 pr

First PR since my near simultaneous hip and shoulder injuries! I'm thrilled to say the least.

Comment #267 - Posted by: JPW at February 2, 2009 1:44 PM

I attended the Crossfit Cert in Lexington this weekend and wanted to say it was great. Andy and all the trainers were awesome and really knew what they were talking about. All the trainers and the people attending to get certified worked hard for two days and made it a really fun time. Anyone thinking about getting certified should definitely do it. Very much worth the money.

Comment #268 - Posted by: Corey Lewis at February 2, 2009 1:44 PM

First time with this!! I've been waiting for this to come around since I bought my rings.

8:03 (PR of 10 straight) Then sets of 3ish.

Comment #269 - Posted by: Matt 35/m/5'10"/180 elevation 8750 at February 2, 2009 1:44 PM

13:34 as rx´d.

Comment #270 - Posted by: Ívar Ísak at February 2, 2009 1:46 PM

100 pulldowns 100#
100 dips assisted


Comment #271 - Posted by: Deano m/47/190/6' at February 2, 2009 1:47 PM

Went back and did Kelly from yesterday. Can't miss that one!

Comment #272 - Posted by: Camille at February 2, 2009 1:50 PM

as Rx'd 8:49

Comment #273 - Posted by: Peter at February 2, 2009 1:52 PM

m/ 26/ 205 lbs./ 74"

Used bar for muscle-ups. Took me 15:38

Comment #274 - Posted by: Jimmy at February 2, 2009 1:57 PM


60 pull-ups/60 ring dips



15 jumping muscle-ups (rings just above shoulders)
60 pull-ups & 60 band-assist ring dips


Comment #275 - Posted by: nutfam at February 2, 2009 2:01 PM

as rx'd:

approx. 17 mins give or take 30 secs

Comment #276 - Posted by: stewie m/29/5'9"/165lbs at February 2, 2009 2:05 PM

CFWU x 3 w/ no pullups

120 PUps/Dips


Sets of 7 alternating to 35
Sets of 5 alternating to 120

#95 Hang Power Cleans, 1 PAC lap at 1:25

Comment #277 - Posted by: F15E_WSO_M/46/6'/175 at February 2, 2009 2:06 PM

120 pull-ups and 120 dips = 10:13

Comment #278 - Posted by: Calgary Colin at February 2, 2009 2:06 PM


subbed 120/120

14:35 (pr by 8 seconds)

Comment #279 - Posted by: Hughes at February 2, 2009 2:07 PM

as rx'd:


Comment #280 - Posted by: Ricky C. 27/m/5'10"/190 at February 2, 2009 2:08 PM


Ryan - 5 rnd: 7mu/21burp
40:25 rx'd

Comment #281 - Posted by: hoss at February 2, 2009 2:08 PM


As rx'd:

10:37 - 2+ minutes off PR

Comment #282 - Posted by: Rick Cantu at February 2, 2009 2:09 PM


Comment #283 - Posted by: ccraft at February 2, 2009 2:12 PM


new pr 12:15 as rx

wrapping my hands so i didn't rip the skin off both palms did wonders for my time!

Comment #284 - Posted by: Seth at February 2, 2009 2:12 PM

nice work calgary! 120 pu & 120 dips in 10 min is impressive!

Comment #285 - Posted by: seth at February 2, 2009 2:14 PM

Warm up: Wash car
Got up to 60 pull ups when hit the wall. Next 60 were fit ball + jump pull ups.
30 dips before the wall. 30 dips w/ aid of step. 60 jump dips.

Comment #286 - Posted by: James GS at February 2, 2009 2:14 PM


Congratulations Brandon T! Its a great feeling, and I know what ya mean by no one else knows, or cares.

Just be careful doing too many at once. Till your muscles get strengthened for that exercise, take it easy. I was able to complete three my first time, and I was sure glad I stopped at three. The next two days it hurt bad. Woke up in the middle of the night in pain and had to ice.

Muscle-ups can really tear you up, down, and all that kinda bad.


Comment #287 - Posted by: Greg/M2 at February 2, 2009 2:17 PM


30 sets of 4 pullups and 4 dips
for a grand total of 120 pullups and 120 dips

that was a zinger


Comment #288 - Posted by: The4thIceman at February 2, 2009 2:18 PM


Comment #289 - Posted by: dcyn at February 2, 2009 2:21 PM

30 muscle ups, as rx'd


Comment #290 - Posted by: Ahab at February 2, 2009 2:24 PM


No failed attempts today. Wrapping the rings with athletic tape helped the grip a lot. This was a massive PR, my last one was over 26 minutes....

Comment #291 - Posted by: Nick Wise at February 2, 2009 2:25 PM

For my first post I would like to thank everyone involved in the Science of Exercise Certification this past weekend. Although, I am new to CrossFit (2 months), as a lifelong athlete I have immediately recognized the effectiveness of the program. As a structural engineer I experience CrossFit as a very effective empirically based statistical model (an experience based program). Many practical applications of science (applied science), such as engineering, rely on these methods to make useful predictions about systems to complex for a closed form solution (outright answer). As there is significant, internet sown, confusion concerning the relationship of the CrossFit community to science this Certification makes the position quite clear. The lectures as well as meeting and speaking with Coach, Dr. Glassman (Coach's father a Ph.D. in aerospace engineering), Mark Rippetoe, Dr. Kilgore, Dr. Bradford, and others unequivocally demonstrated the commitment of the CrossFit leaders and community to advancing GOOD exercise science. I sincerely appreciate having had the experience and look forward to further participation in this grand experiment. Thanks all, and now 30 muscle ups...

Comment #292 - Posted by: Gita Dombrowski at February 2, 2009 2:33 PM

as rx'd with full turnout:
6:05 (pr by 6:41)

Comment #293 - Posted by: jake r-153/17yom at February 2, 2009 2:42 PM



i've never done a muscle up until last night. i'm sure they were all a bit sketchy.

Comment #294 - Posted by: Thor Hogberg at February 2, 2009 2:48 PM

I'd also like to thank Crossfit, Coach, Rip, Doc, and Stef and Dr. Glassman for the opportunity to attend the Science of Exercise Cert.

I have been the first to admit that this certification scared the beejeesus out of me. I've never held much confidence in my ability to go deep in science matters so two full days of getting into cell structures, biomechanics, stress and adaptation and just understanding the basic question, "What is Science?" overwhelmed me.

Having been presented with all of this information in a detailed, yet simple approach, allowed me to follow along, stop and ask questions when I was lost, and give direct meaning to the crossfit athlete and why the way we coach is so much more vital and valid than those training under conventional wisdom.

Getting dialed into this information can only give you a clearer understanding of the “functional fitness” that is the foundation of crossfit.

There were people there who had a much higher ability to take this in and even contribute and help clarify some points as well as people like me who may have struggled through parts of it but came away with a much higher ability to apply the science to the movement.

I highly recommend this cert, if it is intimidating, do it anyway. Let me set the bar as to how this information is able to be understood in its most elementary way without losing the detail needed for learning.
juli peterson
hutchinson, mn

Comment #295 - Posted by: U'i at February 2, 2009 2:51 PM

No rings.

120 pull-ups with varying Gravitron assistance (0-76lbs)
120 dips

10x Circuit of:
4 Palm face out wide-grip pull up
4 Dips
4 Palm face in shoulder-width grip pull up
4 Dips
4 Palms facing together close grip pull up
4 Dips

Untimed... approx. 30 minutes.

Comment #296 - Posted by: LaJollaBoy at February 2, 2009 2:53 PM

WOD - 20:08 [50y/m/11st/70"]

Comment #297 - Posted by: Rebar at February 2, 2009 2:55 PM

As Rx'd 7:16
Well off my PR of 5:55 but just getting over a cold so I suppose I can't be too mad at myself on this one.

Comment #298 - Posted by: JC Veggie M/32/175/5'10" at February 2, 2009 2:55 PM

As rx'd with full extension at bottom and top: 3:45

Comment #299 - Posted by: Anthony W. at February 2, 2009 2:56 PM


rx 28:12

Full lock out top and bottom with the wrist twist. Started strong with 4 in a row then 3,3,3,2 and then it was down hill from there at the halfway point.

Some of you guys posted some pretty amazing times, I'm a short, stocky, rugger and can power through pull ups and dips no problem but m/u give me trouble I PRed by 8 min tho.

Any tips on how to keep em linked together? I have a hell of a time and rub my wrist raw even chalk doesnt make my strong enought to do more then 4 haha.

Comment #300 - Posted by: Shotty at February 2, 2009 2:57 PM


your turn chief

Comment #301 - Posted by: poobah at February 2, 2009 3:01 PM


Took the rings to the park. Did pullups and ring dips. Too much weight for MU's. Need to get back down to ~200 after a long winter.

Comment #302 - Posted by: CT at February 2, 2009 3:09 PM


I love not having rings.

Subbed 120 PU/Dips


Comment #303 - Posted by: Ryan R. at February 2, 2009 3:17 PM

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

30 Muscle-ups: 17:01
Foam roll after
Compared to 080926: 19:48

Comment #304 - Posted by: Sesoku at February 2, 2009 3:19 PM

as rx'd 10:27
pr 9:42

Comment #305 - Posted by: Jeff C at February 2, 2009 3:29 PM

Denver Sheepdog-
Fat ftony-

Excellent! Thats gotta be a fantastic feeling. Good for you both.

Well, not every WOD is going to be a homerun...This sure wasn't. LOL That which doesnt kill us makes us realize what we have to work on.... I felt as weak as a kitten today. May have something to do with screaming at the game, singing with the Boss, drinking homemade wine, doing steeler's victory dance and staying up *way* past my bedtime to laugh at "the office" last night. seemed like a good idea at the time. So on 5.5 hrs sleep and mild ETOH induced dehydration :(...

60 Band Pull Ups
60 Bar Dips

I learned a lesson! LOL

Smooches and big hugs to all

Comment #306 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 2, 2009 3:31 PM


"Jumping" MUs
Time: ~10:30

Comment #307 - Posted by: Woo at February 2, 2009 3:35 PM


Warm-up: 100 SU + 50 DU.

As Rx: 29:21.

Cool-down: hamstrings stretching.

Last time it took me over 30 min to do just 15. Still unable to string together two MU in a row w/o dropping. Day-long depo w/o lunch break left me w/little in the tank and a headache going into this WOD. My body hates me when I don't feed it every 2 hrs or so. Don't know how IF-ers do it!

Comment #308 - Posted by: rjf (Since 07-20-07. WOD no. 423) at February 2, 2009 3:38 PM

120 pull ups
120 dips


Comment #309 - Posted by: ferb44 at February 2, 2009 3:42 PM

120 pu, 120 dips
12sets of 10ea

Comment #310 - Posted by: pink at February 2, 2009 3:43 PM

3:24 RXd PR

Comment #311 - Posted by: Rhabdo at February 2, 2009 3:43 PM

120 pull-ups and 120 dips


I forgot to start the clock until after my first set of pull-ups. I did 23 pull-ups and then started the clock.

Comment #312 - Posted by: Lance 26/M/69in/187lbs at February 2, 2009 3:43 PM

as rx'd 16:25

Comment #313 - Posted by: m/15/5'5/105 at February 2, 2009 3:44 PM

No rings, so did:

120 x Jumping Pull-Ups
120 Dips



Comment #314 - Posted by: Dean at February 2, 2009 3:46 PM

16 mu's 56 deadhang pullups 56 ring dips.

Right arm really felt it today. MU's keep getting weaker. May be time to reevaluate my options on my SLAP tear and partially detached bicep tendon.

Comment #315 - Posted by: Jim D. 48 yom 5'11" 165# at February 2, 2009 3:48 PM

ANDREW - Midlife crisis:

Love, how are you at this very moment? BIG HUG....STILL SQUEEZING....CAN YOU FEEL IT?? I have no idea what is going on in your midlife right now however, it is likely having more of an effect on your performance than eating or training. Stress and sadness take a huge toll on your nervous system, causing it to fatigue. Your ambition is clearly present (or you would not have attempted the muscle ups again), leading me to believe it is something else. There is a poster on the Hospital for Sick Children of a little boy in a bed with the words "I will get through this" across the top. If you are persistent in your efforts, in your ambitions and your smiles, you will get through whatever "this" is for you.

That time in the gym was yours...every minute. Those are not moments you get back, so, you can choose to look at them as bad ones, alternatively as moments of tenacity, of thought, of facing a challenge. For all great achievers in our society - Einstein, Lance Armstrong, Thomas Edison - their greatest achievement came shortly after their greatest 'failures.' Your moment is just around the corner...keep going, Andrew. That zone breakfast was hours ago...what are you going to do RIGHT NOW to change your situation or have a positive influence on the outcome?

Your life situation is your own and I am not an expert...I am friend. If nothing else, go to bed knowing that there are hundreds of people out there saying good-night to you, and who will be there with you in spirit at every meal, every workout, and everything else.

Take care of you!

Comment #316 - Posted by: Jennifer at February 2, 2009 3:52 PM

120 pullups and dips 10 sets of twelve
26:55 I'm clearly not working hard enough...

Comment #317 - Posted by: JDenn at February 2, 2009 3:54 PM

Try as I might, I only got 10...

10 MU's
80 PU's & 80 Dips


Coach & Bill (#247)

First of coach, your the first person to ever respond to any of my posts, Thanks. Secondly, thanks for the program, I've posted this before but really it cannot be said enough.

Also, thanks for the link to the article. I'm part way through and it's very interesting so far. I do however think that the author is no idiot and that he and I do share many common views as to what constitutes science, we simply disagree on one issue. I wonder have any of Dr. Glassman's articles been submitted to a scientific journal for peer review?

Bill, I think you misunderstand my argument. I'm not trying to say that anthropogenic global warming, or as I would prefer to address the correct and full phenomenon anthropogenic climate change, is the one and only factor. Nor am I trying to argue that man's CO2 contributions are the greatest factor contributing to climate change. I'm simply trying to argue that it is a factor contributing to the sum result and as such shouldn't be ignored. In my opinion the larger issue isn't necessarily the CO2 contributing to temperature destabilization but the pollution we're inflicting as a whole which is leading to negative impacts on the biosphere and subsequently human health. Hope this clarifies my position.

Comment #318 - Posted by: Matt Schmitz at February 2, 2009 3:54 PM

i just did this WOD a few weeks ago...rx'd 5:35

so today I did it with a 20# weighted vest 12:22

Comment #319 - Posted by: Russ, Sarnia Ontario at February 2, 2009 3:55 PM

I am absolutely excited about the "CrossFit Science of Exercise Certification". It will be a privilege to attend and be taught by some of the most intelligent science folks in this community. In order to go beyond the basics of how the human body works, an understanding of the fundamental unit of structure and function in all living things, cells go a long way in grasping the structure and function of our bodies. (I know that sounds nerdy but it's true) Seriously, this is such a great opportunity for all of us. Thank you CrossFit.

Comment #320 - Posted by: lw at February 2, 2009 3:55 PM

120/120 pullups and dips

14:59 pr

Comment #321 - Posted by: Kevin McClellan 47/M/197 at February 2, 2009 3:57 PM

CFK HQ - Great Kids video! I learn something new about teaching children with very video and every issue of your Magazine. Can't wait to see Part 2.

Comment #322 - Posted by: Anita T. at February 2, 2009 3:58 PM

120 PU/120 dips


Comment #323 - Posted by: Alan Cook - 23/5'8"/158 at February 2, 2009 3:59 PM

As RX'd 10:58 PR. Last time was 18 something. m/34/205/6'1

Comment #324 - Posted by: Josh G at February 2, 2009 4:00 PM

fantastic cert this weekend! i had no idea how much i didn't know, but now i know a lot more than i did before, even though i still don't know as much as i thought i did before. yeah.

HUGE thanks to everyone who had anything with putting it together!

Comment #325 - Posted by: john heins 25/m/MD/5'11"/184 at February 2, 2009 4:00 PM

4:28 as RX'd

Comment #326 - Posted by: Clyde at February 2, 2009 4:02 PM

60 pull ups and 60 dips in 19:00

Comment #327 - Posted by: danieltspencer at February 2, 2009 4:02 PM

Made up Kelly today. SO SORE!!!

Time: 23:18

Used 18'' box and not sure how heavy the ball was. Legs still feel like jello. Loved it.

Comment #328 - Posted by: Ben K| M/17/6'0/195 at February 2, 2009 4:03 PM

m/29/5'11"/195 lbs.


-Probably should have been done in under 20 minutes but I got interrupted a few times, people stole my dip bar.

Comment #329 - Posted by: cdub at February 2, 2009 4:05 PM


120 pull ups
120 dips

sick this morn, so did it in eve.

11:09 still feel feverish and weak.

Comment #330 - Posted by: Peter M. at February 2, 2009 4:07 PM


i did my first muscle up about a week ago. today i did a total of 12 muscle ups in about 25 minutes. i finished with 40 ring pull-ups, i was to gassed to do the dips

Comment #331 - Posted by: tedthejudge at February 2, 2009 4:12 PM


80 pullups
80 dips

Pullups were terrible, began doing WA on set 3 (5 plates).


Comment #332 - Posted by: Geoff P at February 2, 2009 4:12 PM


120 pullups
120 dips

5'8 170

Comment #333 - Posted by: srod at February 2, 2009 4:13 PM

Blaine #170--

There's going to be a little "spillover" in pretty much any kind of food you eat. Even the leanest cuts of meat will have a few grams of carbs and fat in them, almonds contain a little bit of carbs and protein, and so on. Unless you want to give yourself a huge headache don't bother counting those spare grams--just count the food as whatever its primary macronutrient is and all the spare grams will balance out for the most part. This is what people are talking about when they mention the "hidden" calories in the Zone, which explains how you take in more calories than the number you would get from multiplying your block intake by number of grams per block by number of calories per gram....and so on.

For your second question--if the nutrition label on your food is way out of whack with the block charts, then it's probably because you're looking at something that is overly processed and contains a bunch of additives. In that case I do some mental math and go by what the label says, but I try to mostly eat foods that don't come with a nutrition label.

Comment #334 - Posted by: E at February 2, 2009 4:15 PM


30x Jumping Muscle-Up

Comment #335 - Posted by: epicurious at February 2, 2009 4:15 PM


Comment #336 - Posted by: Hari at February 2, 2009 4:16 PM

8:42. Still can't say Rx'ed. Still hanging the rings from the pullup station on the cable crossover machine. So can't do a full hang on the bottom.

Comment #337 - Posted by: Neil in Lakeland, Florida. at February 2, 2009 4:16 PM


120 PU/ring dips


Comment #338 - Posted by: patrick at February 2, 2009 4:17 PM


no rings so 120 PUs, 120 Dips
4 sets of 30 each

TIME = 18:40

Comment #339 - Posted by: JeffT from DE at February 2, 2009 4:18 PM

Ryan M/22/185/5'10

Did 30 ground to muscle up, using toes to help with transition.

Then did 35 false grip strict pull ups.

Then did 18 regular pull ups.

time was 28 mins.

Comment #340 - Posted by: ryan u. at February 2, 2009 4:20 PM

Attempted MU's for an hour last night, no luck.
Got my first real muscle up today!
Then 90 seated MU's 26:00

Comment #341 - Posted by: Alan at February 2, 2009 4:22 PM

30 MU
Most I'd done before today was 6!!

Comment #342 - Posted by: Joey K at February 2, 2009 4:22 PM

30 Bar Muscleups:


Comment #343 - Posted by: Nathan H at February 2, 2009 4:24 PM

as rx'd

no turn-out at bottom. ~6:30 slower than pr. not sure what went wrong. zp1

Comment #344 - Posted by: logan at February 2, 2009 4:24 PM

sub 30 MU's on pull-up bar:



Comment #345 - Posted by: brian p at February 2, 2009 4:25 PM


30 seated MU's
30 ring PU's, 30 assisted ring PU's
30 ring dips, 30 assisted ring dips

Comment #346 - Posted by: Beckjhong at February 2, 2009 4:27 PM

9:44. one at a time. kipping

Comment #347 - Posted by: ecp2 at February 2, 2009 4:27 PM

Bar MU.




Comment #348 - Posted by: Jordan...27/175 @ Holloman AFB at February 2, 2009 4:28 PM

As rx'd for the most part. I did not turn out at bottom.

Time: 12:48(PR).

Comment #349 - Posted by: rmalz at February 2, 2009 4:29 PM


kipping ring MUs - 4:05

PR by 52 seconds. I was surprised by this b/c i didn't feel 100% today and i couldn't really string many together. I only started with a set of 4 when usually i start with 7 or 8 straight. maybe that was key b/c it didnt wear me out as quickly.

Comment #350 - Posted by: jake at February 2, 2009 4:32 PM

2:54 as rx

Comment #351 - Posted by: aj at February 2, 2009 4:33 PM

WOD: 30 Muscle Ups.

We have rings but there isn't enough room in our doorway.

Julia F/44/5'2"/151
Subbed for each MU: 4 Inclined Pull Ups on Rings, 4 Inclined Dips on Parallettes.
Time: 26:53

George M/40/5'8"/157
Subbed for each MU: 4 Pull Ups to chest, 1 Ring Dip from hands at chest.
Time: 27:42

Comment #352 - Posted by: George Hernandez at February 2, 2009 4:34 PM


120 pull-ups and dips for time:


Comment #353 - Posted by: dyeprod at February 2, 2009 4:35 PM

3 mile run
6 Rounds
10 Pulls
10 Dips

Comment #354 - Posted by: dyagg at February 2, 2009 4:37 PM

3 miles on the treadmill to warm up, 120dips/120 pull ups 23:44. I broke it up into sets of ten. man that sucked

Comment #355 - Posted by: rwill290 at February 2, 2009 4:39 PM


made myself make up kelly. i hate that workout more then almost any other, even fran! just take everything i suck at, might as well add in ohs and sdhp's!



sadly PR

24" box jump
14lb med ball

Comment #356 - Posted by: nadia shatila at February 2, 2009 4:41 PM


steadily increasing asst on pullups (45-112)
regular bar dips until last 30, used 45# asst for those

gained 3 lbs this weekend though : /

Comment #357 - Posted by: cjpsmith (m/22/5'10"/183) at February 2, 2009 4:42 PM


WOD as rx'd: 5:34
Christian with 120 pullups and dips: 17:23
Shane with 120 pullups and dips: 15:03

Comment #358 - Posted by: Justin Routt at February 2, 2009 4:44 PM

wu: 10 min. run, 1.35 miles

All singles with full turn out at bottom

13:57 last time without full turn out

Comment #359 - Posted by: DOPP m/175/5'10"/34 at February 2, 2009 4:45 PM

31yom, 160#, 5'9''

Comment #360 - Posted by: Pierre D at February 2, 2009 4:48 PM


Comment #361 - Posted by: mhollis at February 2, 2009 4:48 PM

Modified and Scaled

90 Pull-ups
90 Dips

21:28 min


Comment #362 - Posted by: CER at February 2, 2009 4:50 PM

Muscle ups were on bar, not rings. 6 minute pr.

Also, had a powerlifting competition yesterday, placed 2nd in the competition, only been training with Crossfit. This program is tops.

Comment #363 - Posted by: Justin Routt at February 2, 2009 4:51 PM

120 pull ups
120 dips

Comment #364 - Posted by: Kyle A. at February 2, 2009 4:53 PM

At the risk of being redundant I must reiterate what has been said so many times on today's comments. The Exercise Science Cert was exceptional. Thanks to the Firefighters and Police of Ft. Worth for the use of their facilities and thanks to Coach, Rip, Drs. Lon, Stef and Glassman, and everybody that was there. Thank you all so much for all you do and your commitment to improving the quality of the CrossFit program and thereby improving the quality of my life. I enjoyed the weekend immensely and am honored to have participated.

Comment #365 - Posted by: Keith W. at February 2, 2009 4:56 PM

bar muscle ups
7:00 - pr by 1:55! and that was only from last week!

Comment #366 - Posted by: Eamon at February 2, 2009 4:57 PM

5' 23'' ringssss

Comment #367 - Posted by: evan at February 2, 2009 4:57 PM

Favorite work-out


As Rx'd


Comment #368 - Posted by: John L at February 2, 2009 4:58 PM

So I finally have a pair of rings and have figured out how to do muscle-ups. My problem is maintaining the false grip in between repetitions. After completing the dip portion of the movement, as I lower myself my grip rotates around the rings to a normal grip. I'm forced to stop and reset between each repetition.

I'm certain part of this has to do with the fact that I don't have real chalk for my hands but it still feels awkward and I'm not sure that I would be able to hold a false grip as I quickly fall from the dip position.

Any tips?

Comment #369 - Posted by: Ostizzle at February 2, 2009 5:00 PM

Also, am I supposed to be able to hold a false grip while my elbows are completely locked up at the start of the movement? I feel that I have to keep them bent with my arms tensed or I lose the grip once I go too low.

Comment #370 - Posted by: Ostizzle at February 2, 2009 5:02 PM

First legit muscle-up today!!!

I knew I could do them, but just never had the right setup to actually do one. I moved my rings to a better spot and sanded down the PVC so it wasn't as slick...got it on my 2nd try.

Went on to do the workout as rx'd in 12:08

Comment #371 - Posted by: Matt at February 2, 2009 5:05 PM


Did the 120/120 workout.

Comment #372 - Posted by: jordon hemingway at February 2, 2009 5:08 PM

Jennifer #314:

Kindness, in all its forms and wherever it may arise, is ALWAYS proper and ALWAYS appreciated, even by the spectator.

Thank you for your post, and thank you for joining us here at the Crossfit table.

Comment #373 - Posted by: bingo at February 2, 2009 5:14 PM

100 pull-ups
100 dips

Comment #374 - Posted by: dingrr at February 2, 2009 5:15 PM

120 pull ups - mostly jumping, some kipping
120 dips (not on rings)


Comment #375 - Posted by: srd at February 2, 2009 5:17 PM

18 170lb

as rx'd

Comment #376 - Posted by: marco polo at February 2, 2009 5:18 PM

33 yom 220bwt

subbed 120 pull-ups / 120 ring dips
time: 17:26 pr by 2:15

Comment #377 - Posted by: brian t at February 2, 2009 5:19 PM


Comment #378 - Posted by: Gunnar M/37/185/6'1" at February 2, 2009 5:23 PM


5:54 as rx'd

hands turned out at bottom of each rep

Comment #379 - Posted by: dmarsh at February 2, 2009 5:33 PM

subbed 100/100 pullups/bardips

Pullups: 10:27 (off Oct 08 PR by :02)
Bar Dips: 11:38 (PR)

didn't really feel great but OK results

used Tabata protocol

pullups: 10/10/6/6/6/6/4/4.....
dips: 5's for the first 50, 4's thereafter

Comment #380 - Posted by: Pete - Decatur, GA at February 2, 2009 5:34 PM

Ok so after reading the comments and then looking at my time, i have a lot of improving to do on muscle-ups. I still dont have the tech down so i had to do jumping muscleups.
I am amazed at the true crossfiters posting times sub 5 min or lower. I soon hope to master the muscle-up and join you in those posts.
Pukie i'm proud that you got all 30 "true" muscle-ups! I'm greatly admire your determination to get them done.

Comment #381 - Posted by: Gimpy at February 2, 2009 5:36 PM

Can't wait for the Kid Cert in March!

30 MU's as Rx'd

6:57 (PR)

Comment #382 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/180#) at February 2, 2009 5:36 PM

as rx'd

last time 12:55

today 13:44

Comment #383 - Posted by: JackM at February 2, 2009 5:37 PM

My first MU...

and then 29 more


Comment #384 - Posted by: Jeff_IN at February 2, 2009 5:39 PM

strong lil pony

i hear you. i live just outside pittsburgh and stayed up way too late watching reruns of highlights and burning couches! But i am just a student and i could sleep in ha!

Comment #385 - Posted by: fat tony at February 2, 2009 5:39 PM

120 pullups 120 ring dips
31 minutes

Comment #386 - Posted by: moak at February 2, 2009 5:39 PM

Was looking forward to Kelly. Sadly woke up yesterday morning with the stomach flu. I'd rather be dead. Still did 100 pull ups and 105 dips today. Couldn't have imagined doing that many pull ups a month ago.

Comment #387 - Posted by: Greg at February 2, 2009 5:40 PM

I remain frustrated with muscle ups

120 pull ups
120 dips


Comment #388 - Posted by: chris Glatz at February 2, 2009 5:41 PM

Pack scaling:

60 Pull-ups
60 Bar Dips

Time 11:50

They weren't pretty, but...

Comment #389 - Posted by: pucla dad at February 2, 2009 5:42 PM

Still havent gotten a muscle-up

120 pull-ups
120 ring dips


Comment #390 - Posted by: KSC m/5'9"/140 at February 2, 2009 5:46 PM

I had to sub no equipt for Muscleups and I am not sure I can do them yet.
120 pullups and 120 jumping muscleups ( bar set at eye level on squat rack ...highest)
done in sets of 40 time: 28:30

Comment #391 - Posted by: Ian C at February 2, 2009 5:46 PM

first on this one "its know joke" sub with pullup and ring dips
30 sets of 4 on each
time 32:21 gotta start some were :)

Comment #392 - Posted by: mattman at February 2, 2009 5:46 PM


As rx'd 7:45

Comment #393 - Posted by: Drew at February 2, 2009 5:51 PM


PR by :16. All singles, all from palms-out full-extension hang to full-extension support.

Comment #394 - Posted by: Esteban - CrossFit Nasti at February 2, 2009 5:54 PM

What is a "seated" muscle up?

Comment #395 - Posted by: chris Glatz at February 2, 2009 5:55 PM


120 PU and 120 Dips


Comment #396 - Posted by: mharris at February 2, 2009 5:56 PM

120 pull ups 120 dips


Comment #397 - Posted by: YEAGER M/23/185 5' 10" at February 2, 2009 5:59 PM

120 pullups
120 ring dips


Post WOD: Highland Bowl, 3 laps

Comment #398 - Posted by: Vince S at February 2, 2009 6:00 PM

This was my very first crossfit workout ever back in September! But of course I couldn't do muscle ups so I had to do the lovely sub of 4 and 4. Wasn't pretty but I completed it in about 45 minutes or so.

Now I can do muscle ups! Whoo! Completed in 12:49..could've gone a little faster I think as I did couples until 15 then singles, then punched out my last 3 in a row. Only a few were full turnouts at the bottom, and all my singles I just let go at the top. So not perfect yet, but well on my way!

Comment #399 - Posted by: ChadWHall 21/6'1/183 at February 2, 2009 6:01 PM

120 & 120 alternating sets p/u: dips 20, then 15 x 4, finishing with sets of 10 in 16:09. Smoked afterward. Seventh CF WOD and loving it. Next time MUs with rings--shooting for under 10:00.

Should I have done 120 then 120 or is alternating OK?


Comment #400 - Posted by: Jeff at February 2, 2009 6:02 PM


As rx'd: 8:58PR

Comment #401 - Posted by: marc_m at February 2, 2009 6:03 PM


8:02 as Rx'd

Last 10 were difficult holding grip and shoulders kepts wanting to give out

Comment #402 - Posted by: Chad Lindsey at February 2, 2009 6:03 PM

Sub'd 30 sets of 4 pullups & 4 bar dips on the pullup/dip machine with the split pullup bar. I HATE that machine; pullups are so much harder on it, and on two separate occasions I've cracked my head on the back bar while doing pullups; what is that damn machine called, anyway?


Comment #403 - Posted by: Julio V 5'6/190lbs/31yrs/m at February 2, 2009 6:03 PM


1st time as Rx'd - 29:15


60 ring pullups / 60 bar dips full ROM - 18:00

Comment #404 - Posted by: Arthur / Julie at February 2, 2009 6:03 PM


As rx'd, dead hang m/u. full dip press

Comment #405 - Posted by: SitkaRS709 at February 2, 2009 6:05 PM

STILL can't do a muscle up... subbed 120 pullups and 120 dips: 16 mins

Comment #406 - Posted by: Raine at February 2, 2009 6:09 PM

nowhere near as prescribed

Used Tucker's regressed version of the Muscle Up and pushed off my tip toes. Still not sure if I can actually do a MU. Can't find a place that's high enough and the snow disallows for trees.
Was going to do the 120/120 on top of that but even the 30 mod MU's resulted in some achy shoulder/elbows along with wrist abrasions. So for once i did the smart thing and called it good! First time i've had to scale since I started mainsite WODing it!
Need to either figure out how to not rub the wrists or get something to cover those suckers. So much to work on with this one.

Comment #407 - Posted by: Eric Gohl 22/5'10/162 at February 2, 2009 6:11 PM

Thanks to all!!!!
To all the trainers: Drew, Maggie, Guillian, Pat, Criss ...for a great weekend. You guys were awesome.

Still sore but with a smile in my face.


Comment #408 - Posted by: Oscar Reyes, M.D. at February 2, 2009 6:12 PM

My shoulder has not allowed me to use the rings in a few months. Rings were about an 2 inches above head. Arms were not completely locked out, slight jump for all.


Comment #409 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at February 2, 2009 6:20 PM

Globo Gym was insane tonight. Was going to try some bar muscle ups but the only place low enough is the squat rack, and of course someone was doing barbell curls in it.

Ended up doing about 80 pull ups and dips, some of them were weighted with 25# and 35#. Didn't track the time.

Comment #410 - Posted by: Ty2 m/26/73"/195 at February 2, 2009 6:20 PM

Well i moved from muscle ups off the knees to giving myself a little hop into it. I still have to land between each one and reset but im getting better haha.

30 hopping muscle ups 8:42

Comment #411 - Posted by: SPARTAN6 at February 2, 2009 6:20 PM

120 pull ups and 120 dips


Comment #412 - Posted by: Bryn m/198/6'0"/24 at February 2, 2009 6:20 PM


As Rx'd still building staying power for muscle ups will continue to work on them over all Happy!! 1st time ever doing 30 at one time been crossfitting for 4mnths. Love it !!!!

Comment #413 - Posted by: Pukie at February 2, 2009 6:21 PM


First time for this WOD. I'm still fairly new to muscle ups, but they are improving all the time.

As Rx'd - 10:53 (not record breaking, but it's a start)

Comment #414 - Posted by: The Edge at February 2, 2009 6:28 PM

as rx'ed:



max pullups - 16
max dips - 22

first time doing more than 3 or 4 muscleups


Comment #415 - Posted by: dillon at February 2, 2009 6:28 PM

33 min.
5 pullups
5 dips
24 times
= 120
What is this talk about a science of exercise cert?

Comment #416 - Posted by: Daniel Latiolais at February 2, 2009 6:29 PM

hope one of these days i can post Rxd, was only able to get 70/70. hats off to you all. tried to muscle up on the pull up bar, need a lot of work can only imagine ten times harder on rings!

Comment #417 - Posted by: michael draughon at February 2, 2009 6:30 PM

Goal was under 20 but still a great improvment from last time. Did sets of 3 w/short rest up a miss on rep 15 sets of 2 and 1 after that. First 14 felt strong and dropped off quick.

Comment #418 - Posted by: CRussell at February 2, 2009 6:34 PM

kk kk kk kk kk

Rx'd 30 muscleups,
TIME: 12:28

shaved 2 mins off ohyeababyyyybeee.

Comment #419 - Posted by: Kath@crossfitnorthatlanta.com at February 2, 2009 6:34 PM


Subbed 120 pull-ups and 120 dips in alternating sets of 5.

Comment #420 - Posted by: CaptainVictory / M / 43 / 235 lbs / 6'1" at February 2, 2009 6:36 PM

Finally got my muscle-up mojo last Monday.
Then this!


First ever attempt.

Very happy.

Comment #421 - Posted by: Adam Stanecki (CrossFit Victoria) - 32/71kg/M at February 2, 2009 6:39 PM


Comment #422 - Posted by: ODY_28/m/160 at February 2, 2009 6:41 PM


45 min +

I kinda got bummed out when I did my 120 pullups in over 30 min and couldnt do more than 46 dips.

Comment #423 - Posted by: Zach at February 2, 2009 6:43 PM



first time getting all 30 mu's. albeit, arms slightly bent at bottom.

Comment #424 - Posted by: SAT at February 2, 2009 6:44 PM


untimed. broken into 12 sets of 10 each. Hands are sore.

Comment #425 - Posted by: cmgmd50 at February 2, 2009 6:52 PM

Back squats
235 x 3
255 x 3
275 x 3
290 x 1
300 x 1 (not feeling it)
275 x 5

500 M row (1:39)
21 Thrusters, 95#
rest 3:00
500 M row (1:42)
15 Thrusters, 115#
Rest 2:00
500 M row (1:49)
9 Thrusters, 135#

Back squat
230 x 15

Comment #426 - Posted by: Jeff at February 2, 2009 6:57 PM


and then 29 more, all in 20:15. Had to slow down when 2 failed attempts came with popping sounds. No apparent damage now, though, hours later.

These looked completely impossible when I started Crossfit in September, and I still simply could not make one happen even a week ago. Today, I could. Not pretty on the descent, but I'll get that, too.

If you're still working on it, here's the newbie's four words of advice: full range of motion. Chest to bar on pullups, thumbs to armpits on dips, at least once in a while.

Comment #427 - Posted by: MJ/m/43/165#/5'7" at February 2, 2009 6:57 PM

CFWU2 pullups at 5

As Rx'd
No jump downs

Comment #428 - Posted by: jon h - M/47/145 at February 2, 2009 6:58 PM

Well I am not able to do Muscle ups yet so I did 120 of pullups and dips each. I did it in 38:08. I could barely put my hands above my head to take a shower afterwards.

Comment #429 - Posted by: Matthew Woods at February 2, 2009 7:01 PM


As rx'd

Comment #430 - Posted by: R_Spad at February 2, 2009 7:12 PM


Did jumping MU

Comment #431 - Posted by: travis z at February 2, 2009 7:14 PM


No muscle up yet

150 Pull ups
150 Bar dips

pull ups / dips 1-60 w/35# assist
pull ups / dips 60-80 w/45# assist
pull ups / dips 80-110 w/55# assist
pull ups / dips 110-150 w/65# assist

dips and pull ups done in sets of 10's

Comment #432 - Posted by: Anthony Rubino at February 2, 2009 7:20 PM

I can do pull ups and dips all day, I still cannot get that darn transition down. Better luck next time i guess.

Comment #433 - Posted by: Greg at February 2, 2009 7:21 PM

Made it to 46 pullups and 115 dips in 35 minutes.

puked at around 34 minutes and gym was closing. Next time we'll see what happens.

I couldn't even do a single pullup five months ago.

Comment #434 - Posted by: Dominic 31/M/5'10"/243 at February 2, 2009 7:24 PM

Sub green band dead hangs, 11.12

four minutes slower, but one size smaller band compared to last time. Paul

Comment #435 - Posted by: Apolloswabbie 6'2" 202 44 yoa at February 2, 2009 7:26 PM

situps to 30 degrees below horizontal
60# assist on pullups and dips

30 pullups
30 dips


plenty of "kipping" on most of the pullups, which were done one at a time at the end.

Comment #436 - Posted by: rbst m/33/5'10"/191 at February 2, 2009 7:32 PM

120 pullups
120 dips
beat last time by 8 mins.

Comment #437 - Posted by: Dave at February 2, 2009 7:35 PM



Tried to do a muscle up - 2nd time using new rings. Nope. Height wasn't great, but in general, I just don't have the form. Videos help, but I'll need to go to an affiliate to get this right... I think the strength is there for at least ONE. Geez.

Scaled to 90/90. All but 20 dips were ring dips. Other dips were regular. No assists. Pull-ups/chin-ups split - sets of 10. Those felt strong.

Comment #438 - Posted by: Mike C. at February 2, 2009 7:35 PM

22 / M / 5'9" / 127lb

I took some time off because I re-injured my elbow doing Barbara push-ups. First day back since 1/26 and I've been eating like hell the whole time.

Did Kelly from yesterday as my elbow still hurts and 120 dips does not sound like the right medicine.
Scaled to 5 rounds of:
400m run
15 box jumps
15 wall ball shots, 11lb ball


Comment #439 - Posted by: BC at February 2, 2009 7:35 PM

Coach John told us the cert was extremely informative and he had a great time. I look forward to this being one of the new seminars which I will surely attend.


Comment #440 - Posted by: Andy at February 2, 2009 7:36 PM


Woof - con't.

Oops - ~30:00 - give or take... spent some time fiddling with the rings.

Comment #441 - Posted by: M/39/5'6"/193 at February 2, 2009 7:36 PM

as rx'd:


Comment #442 - Posted by: Mason at February 2, 2009 7:37 PM

3:27 as rx'd (PR)

* reps were split something like this: 10-6-4-4-3-1-1-1

Comment #443 - Posted by: MarcusG 5'9" 168 at February 2, 2009 7:39 PM

Coach John told us the cert was extremely informative and a lot fo fun to be at. I look forward to this being one of the upcoming certs on my list


Comment #444 - Posted by: andy at February 2, 2009 7:41 PM

20/m/6'2"/195 lbs

As Rx'd:

Comment #445 - Posted by: J.Hard at February 2, 2009 7:41 PM

120 p-u, 120 dips
broke up into ten sets of 12 each


Comment #446 - Posted by: PaulyG 38M/170#/6' at February 2, 2009 7:42 PM

We did 'Kelly' today. See results on yesterdays comments.

Comment #447 - Posted by: Dave and Belinda at February 2, 2009 7:46 PM



Nice tendonitis flare up after this one - can't pick up my coffee cup

Comment #448 - Posted by: Matt M (42M, 5'8", 185) at February 2, 2009 7:48 PM


Modified (Had the rings low enough so I could kick the ground during the transition)


This workout is a testament to the fact that coach's programing works. I had a muscle-up until march. That is when I started to feel the affects of the nerve palsy in my shoulder. It basically shut down my rotator cuff and froze my shoulder until November. In November I was able to do my first pull up since the end of March. I thought it was going to take me a year to get my muscle up back. During this workout I actually able to do 4-5 muscle ups without kicking off the ground. Thanks coach.

Comment #449 - Posted by: MJR at February 2, 2009 7:49 PM

about 16 min. forgot stop watch. m/23/5'10/172lbs

Comment #450 - Posted by: baker-b at February 2, 2009 7:49 PM


As rxd

Comment #451 - Posted by: Chris in San Jose at February 2, 2009 8:02 PM

as rx'd 11:20

Comment #452 - Posted by: Neil 160/M/21 at February 2, 2009 8:05 PM

sub'd 120 and 120


alternating sets of ten plus wait time from sharing a bar a few sets

butterfly is getting better

Comment #453 - Posted by: andrew - Panther CrossFit at February 2, 2009 8:10 PM

Scott m/48/6'/210
No muscle-up yet, subbed 4 assisted pull-ups and 3 ring dips for each.


Comment #454 - Posted by: scooter2 at February 2, 2009 8:14 PM

Did 30 on low (about the height of forehead) in 11:58. Can't do on rings but will graduate to higher bar then higher then rings.

Comment #455 - Posted by: Dan Altiere at February 2, 2009 8:16 PM

doubled up today since I missed yesterday...
120 pu
120 dips
bout 16 min

yesterdays workout..5 rounds for time of run 400, 30 box jump
subbed 30 45lb thrusters

bout 24 minutes.....I am gonna sleep good tonight


Comment #456 - Posted by: Soulsurfer at February 2, 2009 8:27 PM



Full turnout at the bottom

Comment #457 - Posted by: Jason Khalipa at February 2, 2009 8:30 PM


Comment #458 - Posted by: rawhide at February 2, 2009 8:31 PM



Last time I did this it was 8:47 (or there abouts)

Comment #459 - Posted by: Ewan at February 2, 2009 8:34 PM


No rings (doesn't matter, haven't mastered the muscleup yet)

120 pullups / 120 dips (8 sets of 15 reps)


Smoked the arms, upper chest & shoulders!!!

Semper Fi!

Comment #460 - Posted by: Walker at February 2, 2009 8:36 PM

i did the 120 pull ups and dips (12 sets, 10 reps)

damn good workout

Comment #461 - Posted by: Will at February 2, 2009 8:37 PM

This workout needed the rings.....

18:05 120 pull-ups 120 dips

sets 5 and 6 needed assistance

Comment #462 - Posted by: Brian Poss at February 2, 2009 8:39 PM

60 pullups and 60 dips for time: 15:00

Comment #463 - Posted by: peejay2 at February 2, 2009 8:46 PM

90 pullups and 90 dips



Comment #464 - Posted by: Seader at February 2, 2009 8:53 PM



as rx'd on pull-up bar

Comment #465 - Posted by: Pimp, CO SPGS at February 2, 2009 9:06 PM

I went for the 120 pull-ups and 120 dips.

I started out with 15 pull-ups then 15 dips then just went struggling on with 5s and 5s.

My dips are weaker then my pull-ups... need to work on that.

In my opinion I thought I did a fantastic job!

My time: 29:11.61

Comment #466 - Posted by: Daniel Krull at February 2, 2009 9:14 PM

120 pull-ups and dips


Comment #467 - Posted by: James Noyes at February 2, 2009 9:23 PM


17:17 / 120 Pull Ups & 120 Ring Dips

Previous Times:
080926 10:40 / 120 Pull Ups & 120 Bar Dips
080801 12:23 / 120 Pull Ups & 120 Bar Dips

Got my rings since the last time this wod came up. Ring dips are still pretty new to me - my form started to fall apart on higher reps and my sets were highly broken.

After recovering I worked on my handstand push ups. Did band-assisted hspu using one 1.5" band hanging from a pull up bar with one 1" band looped through the larger band and around each shoulder forming a harness. Wrapped legs around the 1.5" band and placed each hand on a 45# bumper plate to give a better range of motion. Did a total of 50 reps, broken down as follows: 20-15-10-5 reps. Hope to be flying solo on handstand push ups soon.

Mom and the kids trained today as well. Here's what they did:

2 Rounds for time:
Run, 440 yards
Step Ups, 20" Box, 30 reps
Wall Ball, 10 lb ball, 10' target, 30 reps

2 rounds for time:
Ring Pull Ups, 30 reps (highly broken)
Ring Dips, 30 reps (limited ROM / highly broken)

2 Rounds for time:
Row, 250 m
Step Ups, 20" Box, 30 reps
Wall Ball, 5 lb ball, 10' target, 30 reps

Way to go Mom, Luke and Brittany - keep up the good work!

Comment #468 - Posted by: Spanky at February 2, 2009 9:24 PM

120 pullups/120 dips

sets of four by four.... should have upped the sets... might have been faster.


Damn I'm smoked!

Comment #469 - Posted by: Josh Pinkerd at February 2, 2009 9:26 PM

120/120 due to lack of rings:


I'm dying to try this on rings.

Comment #470 - Posted by: KieranGT_22/M/170/5'11" at February 2, 2009 9:27 PM

didn't have rings so did them on a straight bar (yes that is awkward and yes it does rip your hands apart).

30 muscle-ups 45 minutes

Comment #471 - Posted by: Jamie M/30/175/5'11" at February 2, 2009 9:28 PM

What a wonderful weekend I had at the Science of Exercise cert in Texas. It was amazing to be part of such an important weekend. I was in awe of the knowledge and inspiration in the room around me.

Dr. Jeffrey Glassman, Dr. Lon Kilgore, and Dr. Stephani Bradford are the A-Team. I couldn't take notes fast enough. I want to attend this cert again and again, until I am able to absorb all the available insights and information. Rip, full of knowledge and always comedy relief, thank you for inviting me. Thanks, Jeff & Mikki for sending me.

I have a list of questions a mile long. This is the most thought-provoking time I've invested in a long time. Excellent!

Comment #472 - Posted by: Cyndi at February 2, 2009 9:29 PM

Ok so I typed this big wonderful thank you, the cert was great, etc, etc, etc at 6am this morning as I was sitting in the airport. As I read through the posts I realized that it did not post....SAD.

I'm too tired to make it as perty as the first. Thank you to everyone that made this happen, to FWPD, and all the participants for making it a weekend packed with so much amazing information. We are changing the world of fitness and I am so glad I get to be a part of this great community!!! Keep up the good work guys!!!

Comment #473 - Posted by: Lu Crenshaw at February 2, 2009 9:31 PM

Ok so I typed this big wonderful thank you, the cert was great, etc, etc, etc at 6am this morning as I was sitting in the airport. As I read through the posts I realized that it did not post....SAD.

I'm too tired to make it as perty as the first. Thank you to everyone that made this happen, to FWPD, and all the participants for making it a weekend packed with so much amazing information. We are changing the world of fitness and I am so glad I get to be a part of this great community!!! Keep up the good work guys!!!

Comment #474 - Posted by: Lu Crenshaw at February 2, 2009 9:31 PM

M 38 5'10" 152.4#

CF WOD 200
120 pullups + 120 bench dips
19:13.38 PR (by 10:03.70)
29:17.08 [01 Aug 2008]

Comment #475 - Posted by: Apollo Lee at February 2, 2009 9:32 PM


breakfast: run 45 minutes = 6 miles

later just before nite class @ CFNoHo

WOD: 30 muscle-ups for time
rings slung over squat rack,
hands turned out at the bottom,
lifted feet off floor before starting pull on each rep
all "jump off" reps a la Pat Sherwood muscle-up vid

time = 5:07

post: taught awesome class. Tabatas all around! luv it!

Comment #476 - Posted by: cleverhandz at February 2, 2009 9:40 PM


7:58 rx'd

Comment #477 - Posted by: Raz at February 2, 2009 9:53 PM

60 pull ups, 60 dips
3 sets of 10, 6 sets of 5

Comment #478 - Posted by: MigitBoxing at February 2, 2009 10:01 PM

no rings yet so 120 pullups dips in 14:34 forgot to pack my dinner when i left for work so i had NO fuel. pullup pr is 31. got to 20 on the first try tonight. i had nothin. dip pr is 50. got to 21. DAMNIT

Comment #479 - Posted by: eli_luvs_pain at February 2, 2009 10:02 PM


16:54 as rx'd first time to make it through this one!

Comment #480 - Posted by: insanemccain at February 2, 2009 10:03 PM

120 pullups, 120 dips

after this I really want a set of rings, it would be so much faster

Comment #481 - Posted by: Eric -Fairbanks, Alaska at February 2, 2009 10:04 PM

cfwu x 1

30 rounds:
4 pullups
4 ring dips


previous 9/26/2008:
bar dips

Comment #482 - Posted by: johnathon in seattle 27/5'8/160 at February 2, 2009 10:07 PM

50 55 lb assisted dips
20/20 55/70 lb assisted pullups
in 26 min


Comment #483 - Posted by: creedles m/30/5'7"/160 at February 2, 2009 10:11 PM


120 pullups & 120 bar dips

18:02 in clusters of 6. Dips broken at the end.

Comment #484 - Posted by: Michael Cooley at February 2, 2009 10:12 PM

60 pullups/60 dips
assisted pull-up machine
5 sets of 12/12

Comment #485 - Posted by: Cheryl 39/f/5'7"/180 at February 2, 2009 10:33 PM

#425 MJ, congrats on your first MU!

#432 Dominic, if you're puking, you know you're giving everything you've got. Nice work!

Comment #486 - Posted by: Cheryl 39/f/5'7"/180 at February 2, 2009 10:45 PM


as rx'd

Last Time:

Last PR:

Comment #487 - Posted by: Francis Vu Nguyen at February 2, 2009 10:51 PM


After attending the certification in Virginia Beach, I was glad to be off my feet for the WOD!

10 and 5, then chipping away at the pullups at the end- 19:24

Comment #488 - Posted by: Matt at February 2, 2009 10:53 PM

MGySgt. USMC M/47/6'2"/202

Subbed on this one. Don't have a spot for muscle ups but I do have my rings.

Completed 40 Pull-Ups and 40 Ring Dips while wearing my 20 Lb vest. Pull-Ups Half Dead-Hang half kipping. Time 8:30

OooRahh CrossFit

Comment #489 - Posted by: W.D. at February 2, 2009 11:17 PM

Bar MU's. Its been a while since my last MU! took me ages to get the momentum back. 22:00, hands shredded.

Comment #490 - Posted by: Benno at February 2, 2009 11:20 PM

M/5'11"/176 36

Never have my shoulders been this sore.

Comment #491 - Posted by: Nick at February 2, 2009 11:25 PM

did some muscle up training:

standing on one leg, with the other in front, false grip with elbows slightly higher than shoulders I gently pushed off the support leg and at the same time heaved the leg in front backwards and pulled up on the rings.

a little bit like a jumping muscle up but hopefully with less jumping.

next time I'll heightned the rings a bit more and continue so until I get the first one :)

30 reps in 15'40

Comment #492 - Posted by: ccfeldt at February 2, 2009 11:32 PM

epic fail. spent the 100 or so pull ups trying to string together more than one kip at a time.

Comment #493 - Posted by: Gazza at February 3, 2009 1:34 AM

No rings so we did the 120 - 120.

About 100 we jumping though.

Equipment shared between three people


Comment #494 - Posted by: Andoryu in JAPAN at February 3, 2009 1:49 AM

as Rx'd

Comment #495 - Posted by: TomO/42/M/200 at February 3, 2009 2:37 AM

my first time as rx'd 30:39

plan on shaving 20 minutes off next time

Comment #496 - Posted by: Chris Mac m/6'0/200/29 at February 3, 2009 3:18 AM

90 pull ups (8 assisted)
90 dips

Comment #497 - Posted by: dc3 at February 3, 2009 3:22 AM

- 5 minutes of Jump Rope

WOD: For Time:

120 Assisted Pull-ups
- 185 first 6 rds; 225 final 6 rds

120 Assisted Dips
- 185 all 12 Rds.

Comment #498 - Posted by: edtkd at February 3, 2009 3:22 AM


Male/16 years old/135 pounds/ 5' 10"

Comment #499 - Posted by: lucas at February 3, 2009 4:17 AM

For time:

60 pull-ups
60 dips


Comment #500 - Posted by: Dave in Munich at February 3, 2009 4:20 AM


As r'xd 9:20 PR by 1:40 :)

Followed by 20 ring pull ups/dips/press ups and 10 ring tricep extensions, they are hard!

20 16kg kettlebell snatches.

Comment #501 - Posted by: gerard mcauliffe at February 3, 2009 4:49 AM

stevie j. and ullyses

25 min.

120 pull ups
120 dips

Comment #502 - Posted by: ullyses s. at February 3, 2009 4:51 AM

last time, 120-120 with 110 lb assist. 12:00ish

This time, all 120-120, no assist. 18:33.

Last 40 were jumping pullups.

Yay CrossFit.


Comment #503 - Posted by: brett_from_wylie at February 3, 2009 5:02 AM

8:05 as Rx'd 5'9 165 male 26y/o

Comment #504 - Posted by: Josh Hunnicutt at February 3, 2009 5:12 AM


Had fun visiting http://www.crossfit305.com here in Miami. Dan is a class act guy that keeps up great intensity in the W/O's and is also strict to CF standards. (my first experience with strict standard M/U's which is a good thing)

-spent about 1 minute on just the last rep. Frustrating as hell!

Comment #505 - Posted by: KLowe at February 3, 2009 5:18 AM


120 and 120

Comment #506 - Posted by: Philly Rob at February 3, 2009 5:19 AM

5 mu's+100 pu's+100 dip's


Comment #507 - Posted by: slap at February 3, 2009 5:25 AM

120 pull-ups
120 dips

24 min.


Hope to join CrossfitLexington KY very soon.

Comment #508 - Posted by: jjsmitrock at February 3, 2009 5:41 AM


As Rx'D 9:35

Cut time in half from last time.

Comment #509 - Posted by: bs2103 at February 3, 2009 5:45 AM


120 pull-ups & dips

18:12 (PR by about 9 mins)

Comment #510 - Posted by: elliott at February 3, 2009 5:50 AM

15 mins
all jumping mu's

Comment #511 - Posted by: tooljunky at February 3, 2009 5:53 AM

Last day of foundations: ladder of pull-ups and 2/3 body weight deadlift. Starting at 10 reps.

time: 11:28

Watched muscle-ups - can't wait to be able to do that. Played on rings for the first time - can do a ring pull-up! So much fun.

Comment #512 - Posted by: Laurel at February 3, 2009 5:56 AM

R'x'd 8:00 No pr still recoverying from virus

Comment #513 - Posted by: Troy at February 3, 2009 6:05 AM

This one was a killer.

120 Pull-ups no assist, started kipping at 42 reps.

Took many sets to complete.

120 dips no assist.

Took many sets to complete.

1 hour and 4 min

Comment #514 - Posted by: CTAM (m/22/5'11"/235) at February 3, 2009 6:10 AM

120 pullups & dips: 17:01

Don't have access to great equipment for either true MUs or bar MUs.

Comment #515 - Posted by: Chris O m/27/173 at February 3, 2009 6:11 AM


120 pullups, 120 dips (alternating sets of 20)

Comment #516 - Posted by: MJS at February 3, 2009 6:24 AM


Gym with rings was busy, so made up my own workout:

Barbell (45#) Thrusters


Comment #517 - Posted by: Leviticus at February 3, 2009 6:31 AM

120 pulls, 120 dips - sets of 10

24:15 (not including pause)

Paused half-way through when ring finger calluses tore off from kipping. Couldn't get taping to work, so continued on w/ different grip, less kip

Comment #518 - Posted by: XAF at February 3, 2009 6:35 AM

29 yom, 185 lbs

7:50 as rx'd

Comment #519 - Posted by: Jeff Weltmer at February 3, 2009 6:47 AM

As RX's 6:59 PR

Comment #520 - Posted by: Michael at February 3, 2009 7:03 AM

As RX'd 6:59

Comment #521 - Posted by: Michael at February 3, 2009 7:04 AM

30 x {4xPull-up, 4xDip (in that order)}
Total: 120PU, 120 Dips

I originally planned on doing dead hang pull-ups for the entire thing, but i made to round 15 and could barelly pull myself halfway up, so at round 16 i started doing kipping PU, and i started going way faster. Still a crappy time:


Comment #522 - Posted by: DD at February 3, 2009 7:07 AM

As rx'd on a continuously running clock--11:11.
Done in sets of 6.

Followed by Kelly...MOD'd to "Pack" WOD.

Comment #523 - Posted by: pb 37/m/71"/182 at February 3, 2009 7:08 AM

Age 53/BW 240# subbed 120 dive bomber pushups/120 bench dips (24:36)

Comment #524 - Posted by: Stan K at February 3, 2009 7:24 AM

Comment #503

Great to have you in the gym yesterday. Good work!


Comment #525 - Posted by: Dominic M/31/5'10"/243 at February 3, 2009 7:37 AM


120 pullups/dips

20:33 (pr)

Comment #526 - Posted by: D Craig at February 3, 2009 7:41 AM



slow because done following Elizabeth

Comment #527 - Posted by: MoGreene at February 3, 2009 8:04 AM


Bench Dips 60
Jumping Pull Ups 60

Comment #528 - Posted by: Paul at February 3, 2009 8:04 AM

No rings. Recently gave up my triathlon career. Into crossfit now. 120/120 sets of twenty. 16:15
Ran 1 mile 6:20, 2 set overhead squats.
Brian B.

Comment #529 - Posted by: Brian at February 3, 2009 8:07 AM

FINALLY!!!! First time getting muscle ups... once I figured it out I was able to do 15 before my shoulders and entire upper body was shot. So freaking happy right now. Will get this as rx'd next time.

Comment #530 - Posted by: NewnanJustin/M/29/69"/163 at February 3, 2009 8:08 AM

7:09 as Rx'd

Fell short of my PR by 42 seconds. Tried to do 1 MU every 10 sec, which backfired because I had too much rest in the beginning and not enough rest in the end. I also had about 5 failed attempts. Maybe next time.

Comment #531 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at February 3, 2009 8:19 AM

As rx'd

6.24 - PR

Previous was 9.11

Comment #532 - Posted by: russell 25/m/185 at February 3, 2009 8:38 AM

60 mixed pullups and chinups and 120 dips.


Comment #533 - Posted by: JrJordan at February 3, 2009 8:46 AM

30 Muscle-ups for time

Cant do a muscle-up did a variation. Had the rings hanging low from a smithson and lay on the ground and pull myself up. Still took 19min 25 sec.

Gym was quiet as it was snowing. Everything stops here when it snows.

Good Fun

Comment #534 - Posted by: Elaine in Scotland at February 3, 2009 9:03 AM

120 pull ups
120 dips

Comment #535 - Posted by: DELTA DOG at February 3, 2009 9:10 AM

as rx'd 13:30 (pr)

Comment #536 - Posted by: JaZon at February 3, 2009 9:11 AM

Great to meet you yesterday. Thanks for the motivation. Good work onthe MU's. Hope to see you again down this way.


Comment #537 - Posted by: joseph at February 3, 2009 9:18 AM

Pulled my back last week.

Comment #538 - Posted by: Spencer S at February 3, 2009 9:30 AM


120 of each
no muscle ups

Comment #539 - Posted by: enovak at February 3, 2009 9:32 AM

The level 1 cert. was a great experience and I was a thrill to see the coaches in person that I've been watching in videos during the months leading up to the cert. It was a very professional atmosphere and I appreciated that very much. With respect to any advice I could possibly give for improving the level 1 cert. I am kind of at a loss considering it was so complete. One thing I guess I wish I asked when I was there concerns max out days at 1-2 or 3 reps. These days are most feared by clients and, in my opinion, have a relatively high risk for serious injury if form is compromised at all. Even one of the instructors described his herniated disk due to a heavy dead-lift and he’s an instructor! So what cues, encouragement, systems or game plans to you put into place to not only kept your clients safe but also interested in doing these super heavy days?

Comment #540 - Posted by: DanGoldberg at February 3, 2009 9:40 AM

120 PU/Dips


Comment #541 - Posted by: MJP M26/6'3/190 at February 3, 2009 9:56 AM

Rx'd : 6m29s

Comment #542 - Posted by: GPerron CFSJ at February 3, 2009 9:58 AM

Dear Coach, Crossfit Team and fellow Crossfitters,


I first heard of Crossfit from an Army Ranger buddy of mine. He mentioned the site, the workouts and the word sick and disgusting came out of his mouth in the same sentance. It was October of 2005 and I was intrigued. I checked out the site and said to myself, "My god, I don't think I could even get through some of those workouts let alone bother timing myself". Needless to say, I love a challenge and after years of martial arts training and numerous workout programs over the years that included Arnold's Massive Muscles in 10 weeks and Heavy Duty/High Intensity among others I decided to give Crossfit a try.

Doing the workouts with what little equipment I was able to scrape together in my basement is how I started. Any non-Crossfit workouts started to take on a Crossfit philosphy of "How functional is this?" and "How much work is being performed here?". As Crossfit continued to kick my ass on a regular basis and as those early Crossfitters continued to impress me, Coach slowly changed my workout mentality.

I was never very strong for my size nor able to perform much work at a high level of intensity before Crossfit. I am very much stronger now compared to before and my fitness has increased immensely and I owe it to Coach and Crossfit. One thing about Crossfit though was the muscle-up. I had seen others do them, watched the instructional videos, felt like I had the physical capabilities and yet still had never done one successfully. I was lacking technique and since I have been doing Crossfit, I looked at the muscle-up as a huge accomplishment as well as a kind of "rite of passage".

Yesterday I went to the gym to do Elizabeth as me and my workout pals are typically a few days behind the WoD schedule. Lucky for me, a local firefighter and Crossfitter Dave was at the gym doing his WoD. I mentioned that I hadn't yet done a true muscle-up and after asking me a few questions as to my capabilities, he said to me, "I will get you there today". I believed him and immediately had my sights set on doing one today.

He talked to me a little bit about what I should do and how I should do it and after a couple of tries, got over the rings and I did it! It was awesome! I immediately wanted to do it again and as I am sure you are saying to yourself now, "That's not a good idea so soon after your first", and sure enough I wasn't ready yet. They are much more physically taxing than I realized, however after a little more rest, I was able to do two more before I called it quits for the day. Doing a muscle-up was a goal of mine for this year and truthfully I was not expecting to get that goal accomplished until much later in the year.

So I wanted to thank Dave for the help yesterday, and Coach and all of the rest of you Crossfitters who have served to inspire me in my quest for better fitness.

Last and certainly not least to the men, women and children who served to name some of the great workouts we do by losing their lives too soon, your memories will live on in our minds with that love/dread/joy relationship we all have when we see the workout of the day. The love we feel when we see the faces of the fallen and the dread we feel when we think about doing the workout and the joy we feel when we are finally done and we stop the watch.

Albert J. DiPentino

Comment #543 - Posted by: AL 41/5'8"/175 at February 3, 2009 9:59 AM


27 in 5:30 ripped callus off my palm and called it a day.

Comment #544 - Posted by: Vincent Ledney at February 3, 2009 10:01 AM

Me: 42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Some Stretching followed by 5 minutes of walking on hands, inverted one-legged burpees and big, big kipping pull-ups. I taught some good folks back squats for the next 45 minutes and then...

WOD: Back Squat and 30 Muscle Ups for Time: 10:38 (Yuck)

WU 185 x 10
WU 205 x 8

225 x 3-1-1
205 x 5
205 x 5
205 x 5
205 x 5

I was just not feeling it today. Last time I did 5 x 5 Sauats I did 225 on all reps. Today I felt still spent from Kelly on Krack. I am not sore I but my muscles still feel zapped. Looking forward to rest and refit tomorrow.

Cool Down: 30 Bar Muscle Ups for time 10:38 (yuck) about 5 minutes off of my PR for Bar Muscle Ups.

I also walked on my hands around obstacles for about 5 minutes...

Have Fun, Train Hard,


Comment #545 - Posted by: Billy Olympic Crossfit at February 3, 2009 10:23 AM

deep chair dips instead of dip stand...14:59

Comment #546 - Posted by: johnny boy at February 3, 2009 10:37 AM


Comment #547 - Posted by: MJ @ Practice CF at February 3, 2009 10:39 AM



Comment #548 - Posted by: Dan - CrossFit Bucks at February 3, 2009 10:44 AM

17:36 subbed 144 JPU & 24 PU + 120 dips for MU

Comment #549 - Posted by: mrd M/24/5'10"/195# at February 3, 2009 10:49 AM

Jennie: 27 F 165# 5'9"
30 Muscle-ups for time
(band assisted w/ green band)
Time= 11:30

Comment #550 - Posted by: JennieLee at February 3, 2009 10:59 AM



Comment #551 - Posted by: KJones at February 3, 2009 11:05 AM

as rx'd


after 15 MU: 0:42

Comment #552 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at February 3, 2009 11:55 AM

A day behind. 120/120 Pull-ups/dips


Need rings. I'm close to that first MU!

Comment #553 - Posted by: Toby M/30/6'6"/220 at February 3, 2009 11:58 AM

PU's and Dips 120 reps


Comment #554 - Posted by: GU997 at February 3, 2009 12:00 PM

No rings, used a pullup bar instead...8:49 for total of 30.

Comment #555 - Posted by: cdh at February 3, 2009 12:08 PM




Comment #556 - Posted by: Bento from Jordan at February 3, 2009 12:09 PM



Comment #557 - Posted by: RayP at February 3, 2009 12:16 PM

No rings available: 120pullups/dips (8 sets of 15)

Comment #558 - Posted by: Tito at February 3, 2009 12:22 PM

Can't hit a MU, yet.
Did kind of a jumping MU with as little of a jump as possible right at the transition. So close to a MU.

Comment #559 - Posted by: CaliChasM/6'7"/49/250 at February 3, 2009 12:28 PM

3:26 as rx'd (PR) - wrists not turned out each rep - went for intensity.

Comment #560 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at February 3, 2009 12:41 PM


Subbed 120 pullups and 90 ring dips.


Comment #561 - Posted by: Ralphy at February 3, 2009 12:46 PM

AS rx'd 14.17. First time doing this one previous max was 20 muscle ups

Comment #562 - Posted by: CRAthens 37/M/603/190 at February 3, 2009 12:47 PM

ok so I did it and am posting late... had do the the 120 and 120...

10-11 mins + change without interruption
13:55 with a guy getting in my way during the dips.... so..

13:55 is my time... SOB! lol oh well P.R. no matter what - 10 minutes

Comment #563 - Posted by: OneFastBird21 at February 3, 2009 12:53 PM

Just saw a phrase coined..."Crossfit Jihad." I understand (at least believe I do) the intention behind it was to stress/emphasize the benefit, methodology/application and overall importance of CrossFit and the part it plays in our lives. I’m sure it was intended to convey how “correct” CrossFit is as a whole as well as possibly stress that people should do what they can to spread the CrossFit Kool-aid. It seems clear that if you do CrossFit, you believe in it/and or are becoming a subscriber to its methodology and application.
With all that being said, I’m probably taking that comment too seriously. Maybe it’s my background, I don’t know, but referring to CF as a “Jihad” or holy war seems a bit much to me. I would never want to associate what I do for physical training with what radical Muslim terrorists consider the highest calling or form of Islam. I’m not attacking the Muslim faith by any means I just believe we could probably coin a better phrase than “CrossFit Jihad”
Once again I understand the progenitor of that saying wasn’t actually comparing CrossFit to some violent fundamentalist rhetoric, but I see it written next to it and I cringe a bit. Maybe I just need to lighten up.

Comment #564 - Posted by: Peyton Knippel at February 3, 2009 12:59 PM


Did 7 and had to stop because of elbow.

Elbow not quite healed yet. Sucks

Comment #565 - Posted by: Judd at February 3, 2009 1:11 PM

took about 18 mins doing sets of 5 each alternating. used ring dips this time and, boy, my shoulders were hurting. they're okay now, which is a good sign compared to the usual prolonged periods of soreness.

Comment #566 - Posted by: Clinton - 22m/210/6'3" at February 3, 2009 1:18 PM

female age 25 5'0" 120lbs

Don't have muscle ups and finally figured out how to kip just last week. Scaled it to:

30 rounds of
3 kipping pullups on the rings
3 dips on parallel bars


First workout I've done not using jumping pull ups, so that's a PR of sorts and I'm happy with that!

Comment #567 - Posted by: Jocelyn M at February 3, 2009 1:49 PM

3:42 PR errrrrrrrrrrrr!

Previous 5:20....

GSX Fort Worth

Comment #568 - Posted by: Andrew G at February 3, 2009 2:12 PM

30 of the ugliest MUs ever

Comment #569 - Posted by: JENNY O. 37F/130# at February 3, 2009 2:14 PM

120s in 18:34

Completed on 090203 after the squat WOD.

Comment #570 - Posted by: schlegs 38/6'/200 at February 3, 2009 2:38 PM

120 Pull Ups - no kipping :(
120 Dips


Comment #571 - Posted by: mike k at February 3, 2009 2:40 PM

Brian C:

sub jumping MUs with rings at shoulder height


Comment #572 - Posted by: headonkey at February 3, 2009 2:41 PM

Got 18 MU's, then did 48 pullups and 12 ring dips.

Comment #573 - Posted by: Matt Burritt at February 3, 2009 2:57 PM


14:30 (half muscle-ups, half jumping muscle-ups)

I got through it, and did really well in the beginning, but when I have to jump, I sometimes have a hard time getting past that transition to the dip position. Much better than last time!!

Comment #574 - Posted by: JeremyR at February 3, 2009 2:57 PM


100 pu and 100 dips in approx. 20 min

Last 20 pu's a dips done with aid of Gravitron, lowest setting

Comment #575 - Posted by: pvbfire at February 3, 2009 2:59 PM

90 dips
90 pullups

Started out with sets of ten, but I was reduced to breaking up the pullup sets after 30 of each and throwing in jumping pullups as well.

I have never done a muscle-up, but the ratio on dips and pullups is just brutal. If this ratio is correct, you guys (and gals) doing the muscle-ups are amazing.

Comment #576 - Posted by: Bruce at February 3, 2009 3:01 PM

as rx'ed
I had to start jumping some after about half. Way better this time, before i could only connect 2 at most, this time jeremy and I both did 5 in a row. I hope to be able to do 30 without jumping sometime.

Comment #577 - Posted by: katon at February 3, 2009 3:03 PM

Monday nite crossfit at the Y

WOD: 3 rounds for reps.

3 minutes Burpees
3 minutes Thrusters (12# Bodybar)
3 minutes "Knees to Elbows" (no bar, so laying on mat)
rest 1 minute between each set.

Burpees: 26 / 27 / 30 = 83
Thrusters: 39 / 47 / 52 = 138
K2E's: 31 / 35 / 36 = 102
Total: 96 / 109 / 118 = 323

Comment #578 - Posted by: Kurt_eh m/34/185#/5'10" at February 3, 2009 3:38 PM


Comment #579 - Posted by: Canny1024 at February 3, 2009 3:39 PM


Subbed: 120 pull ups; 120 ring dips

running a day late due to Superbowl fiasco!

Comment #580 - Posted by: Ronnieboy at February 3, 2009 3:42 PM

120 pu, 120 dips
24 sets of 5 ea

Comment #581 - Posted by: John Calgary 5'11"/190/47/m at February 3, 2009 4:00 PM

as rx'd

120 pullups 120 dips (12 reps x 10 sets)


Comment #582 - Posted by: controlfreak at February 3, 2009 4:08 PM


55 jumping mu's. didn't do it for time- had to share the pullup bar at globo gym

Comment #583 - Posted by: Captain Crunch at February 3, 2009 4:09 PM


A few days behind and slowed down by a cold, I was hoping to do Kelly and shake this thing out of my head, but every treadmill in the gym, and there are more than 20, was taken. The first time ever. So, I did 120 pull-ups and 120 dips instead, though I still plan on doing the 30 muscle-up WOD this weekend when I have access to some rings.


Thirty second slower than my best. Looking to beat that in the rx'd WOD this weekend.

More better faster

Comment #584 - Posted by: Marty at February 3, 2009 4:10 PM

62 of each

Comment #585 - Posted by: JIM F. at February 3, 2009 4:27 PM

30 bar muscle-ups
Broken down into 4 sets


Comment #586 - Posted by: Kevin Bania, 26m, 5'10, 180lbs, Ft Bragg NC at February 3, 2009 4:33 PM


subbed 4:1 dips and pullups

13:04 vs. 16 minutes last time

Comment #587 - Posted by: MRB at February 3, 2009 4:42 PM


90 kipping pull-ups and 90 bench dips
9 sets of 10 pull-ups and 10 dips

I'm doing a big happy dance as my first set of pull-ups was a PR of 10 unbroken kipping pull-ups.

Remainder sets of pull-ups broken (5,5 or 4,4,2).

jon h: thank you for all the encouragement!

Comment #588 - Posted by: Nicky at February 3, 2009 5:19 PM


Not As Rx'ed

20 muscle ups, on the pull up bar, with kip: 12:47

added 20 regular pull ups and dips afterwards (for 5 more muscle ups)

total time: 17:35

Comment #589 - Posted by: j-seal at February 3, 2009 5:46 PM

120/120 (4x30)

Comment #590 - Posted by: Wade at February 3, 2009 5:47 PM


New PR. Cool.

Comment #591 - Posted by: Michael m/46/5'9"/175 at February 3, 2009 5:55 PM

30 MU

time = 7:27 (PR by 1:30)

Comment #592 - Posted by: Paul S_30/185/6'0 at February 3, 2009 5:56 PM

120 pull-ups & 120 Dips: 20:37

Comment #593 - Posted by: jk-M/36/66"/165# at February 3, 2009 6:04 PM

As Rx'd 5:25

Comment #594 - Posted by: Mark (ESAR.ca) (31/5'10/175#) at February 3, 2009 6:06 PM

as rx'd

4:53, new pr by almost 4 min.

Comment #595 - Posted by: Brian "rhabdo" Soriano at February 3, 2009 6:14 PM


120 120 @ 15:30, broke into 4 sets of 30

Comment #596 - Posted by: steven k at February 3, 2009 6:16 PM

did pullup/dip alternative
90/90 @ 18:45
had to break into 9 sets of 10

Comment #597 - Posted by: Thedueman at February 3, 2009 6:27 PM

subbed 60 jumping muscle ups. Rings were slightly above head.



Comment #598 - Posted by: Ian M at February 3, 2009 6:30 PM

60 pull-ups (20 w/40# assist, 40 w/52# assist)
60 dips (50 w/40# assist, 10 w/28# assist)

Alternated sets of 5-10 until all 60 of each were done. Total time 13:03.

Pull-ups were hard, but the dips weren't too bad. Overall, not a high energy day after the previous couple of workouts.

Comment #599 - Posted by: MattP (m/47/5'11/170) at February 3, 2009 6:34 PM

120 pull ups
no dip bars- did 50 reps of inc dbbell press with 60's


Comment #600 - Posted by: Troy at February 3, 2009 6:51 PM

Made up 120/120
~20 minutes, had to share pull up bar :\

Comment #601 - Posted by: Eric Gohl 22/5'10/162 at February 3, 2009 7:29 PM



11:34 pr

Could only complete 20 last time, so this is vast improvement.

Comment #602 - Posted by: amped at February 3, 2009 7:29 PM


Comment #603 - Posted by: Jimmy C. at February 3, 2009 8:12 PM


@ home, as rx'd, all singles, full ROM, bottom to top & drop,

4:37 - PR by :43 seconds

Comment #604 - Posted by: Mad Max at February 3, 2009 8:33 PM


75 Pullups
75 Dips


Comment #605 - Posted by: TDM at February 3, 2009 8:37 PM

30 Muscle ups



Comment #606 - Posted by: phil P at February 3, 2009 9:53 PM

30 Muscle ups



Comment #607 - Posted by: phil P at February 3, 2009 9:55 PM

Did MU alternate 120 PU/dip

Comment #608 - Posted by: crystal hammer F/5'4/125 at February 3, 2009 10:49 PM

9 minutes

My left wrist is wrecked so I have had to learn to kip like a fiend and pull myself into position that-a-ways. Probably better in the long run than doing static muscle-ups anyhow.

Comment #609 - Posted by: Tim T at February 3, 2009 10:51 PM

As Rx'd

7:58 PR!

Comment #610 - Posted by: *OliverAA* at February 3, 2009 11:56 PM

30 Jumping Muscle ups
(Bottom of ring about 3 inches above head height for future reference)


Comment #611 - Posted by: Richard 31yom/6'4/94kg at February 4, 2009 2:03 AM

Level 1: Virginia Beach

Thanks to all trainers for an amazing experience. All of the lectures and demonstrations were excellent. Drew and Pat are particularly awesome speakers! The quote of the weekend had to be Pat's example of why we don't have to prove someone else's ridiculous statements: "If someone says 'I have a unicorn back in my hotel room,' you should say 'Well, march that f*cker out on a leash.'"

Comment #612 - Posted by: Melissa at February 4, 2009 2:06 AM

30 Muscle Ups:

Time: 4:56 (PB)

Comment #613 - Posted by: ZMH - CF:VIC -31, 5'11, 80kg at February 4, 2009 2:30 AM

Did 120 pull-ups and 60 ring dips, alternating.

Pull-up reps: 20,10,10,8,10,10,10,10,10,10,8,4
Ring dip reps: 10,5,5,4,5,5,5,5,5,5,4,2

Time: 20:26

Comment #614 - Posted by: Josh Uri 31/M/6'2"/195 at February 4, 2009 4:00 AM

60 PU

Comment #615 - Posted by: westxun at February 4, 2009 4:19 AM

11.50 120/120 (pr). Was around 13 mins last time.

Comment #616 - Posted by: Rosie in Atl at February 4, 2009 4:56 AM


90 PUs
90 Dips

Only subbed 3 to 1 for muscle ups. No time forgot my stopwatch, but it was pretty slow as i was partitioning 3 and 3 from the start. Good stuff is all PUs were unassisted dead hang.

Comment #617 - Posted by: rbyrn at February 4, 2009 6:19 AM


Got through 28 before one of the gym employees told me the rings were for the gymnastics classes only. Asked if I could bang out 2 last MUs and he said no. Gypsy, you will pay!

Anyway, was aiming for <12:00, but rushed towards the end and burnt out...

14:00 for 28 reps

Comment #618 - Posted by: Leviticus at February 4, 2009 6:25 AM

bar mu's...first time doing more than 5 w/o having to jump

didnt time exactly but around 10-12 min

Comment #619 - Posted by: Caleb Martin at February 4, 2009 6:31 AM

11:00, hyper-extended elbows

Comment #620 - Posted by: pfakc at February 4, 2009 6:44 AM

12/8.5 tabata, bump bk to 12/9

Comment #621 - Posted by: pfakc at February 4, 2009 6:46 AM


completed @ globo gym on cable crossover on my rings. Got alot of looks. Knees just off of ground. A bit slower than at home. Worked on form not on fast time.


Comment #622 - Posted by: Troy T at February 4, 2009 7:18 AM

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

Compare to 080926


Comment #623 - Posted by: Louis Herrera 50 70" 181 at February 4, 2009 7:27 AM

5 rounds:
400 meters
30 8lb. wall balls

Comment #624 - Posted by: verve at February 4, 2009 8:23 AM

60 pull-ups with blue band
60 ring dips with red band

1 mile run
9:07 this is a PR for me!!!

Comment #625 - Posted by: Pointer 32/F/5'2/103 at February 4, 2009 9:08 AM

60 pull-ups with blue band
60 ring dips with red band

1 mile run
9:07 this is a PR for me!!!

Comment #626 - Posted by: Pointer 32/F/5'2/103 at February 4, 2009 9:12 AM


Modified: 120 PU +120 Dips (sitting)
Out of the 120 PU - did 20 Ring PU then to Kipping and then to Jumping.


Comment #627 - Posted by: UD-ai at February 4, 2009 9:16 AM

Did 120 pull ups and 120 dips last night at my gym. I broke it up 4 and 4 throughout the workout. Had to use the assisted chin/dip machine and it still took me 27:23 to complete. Needless to say I have a lot of work to do when it comes to pull ups.

Comment #628 - Posted by: Cody in GJ (M/30/6'2"/280) at February 4, 2009 9:29 AM

working on multiples

Comment #629 - Posted by: Jeff & Charity @ CFSnohomish at February 4, 2009 10:18 AM

M 33 / 175 / 6'2.5"
As RX'd
6:31 (PR)
(done as singles, 1 F at attempt 28, when I tried to push for sub 6 min, 15 first at 2:55)

Comment #630 - Posted by: Lehti at February 4, 2009 11:57 AM

1st time for this WOD

Approximately 20min

Used the only PU bar the gym had... the angled split bar(s) that are bolted to the bridge connecting the two parts of the giant cable machine.

Comment #631 - Posted by: Adam A at February 4, 2009 11:59 AM


Comment #632 - Posted by: Lando at February 4, 2009 12:33 PM

90 ring pullups
90 ring dips

Comment #633 - Posted by: JH FIREFIGHTER 32/5'11/247 at February 4, 2009 12:35 PM

BW 170

As Rx'd - 6:03

Done approx 15 min. after Kelly

Comment #634 - Posted by: bg0731 at February 4, 2009 12:43 PM

Pulls, dips


Pulls as Rx'd, dips band-assist for the final 80%.

Comment #635 - Posted by: Matt CrossFit Santa Clara at February 4, 2009 1:21 PM


As rx'd


Comment #636 - Posted by: Antun Karlovac at February 4, 2009 1:41 PM


30 assisted muscle ups from kneeling postion using false grip. jumped into most of the dips.


Comment #637 - Posted by: ava at February 4, 2009 3:45 PM

120 Pull-ups/Dips
Quarters 0,5,7,7 Aid

Comment #638 - Posted by: SailorDanMSU at February 4, 2009 4:06 PM

No rings, so did bar muscle ups.

Comment #639 - Posted by: BenHub at February 4, 2009 4:20 PM

is 6:05 for 30 muscle ups on the bar good? What's a good time....anybody?

Comment #640 - Posted by: john at February 4, 2009 4:26 PM

60 pullups
60 ring dips


Comment #641 - Posted by: dellis at February 4, 2009 4:48 PM

as rx'd

Comment #642 - Posted by: Alpha Jiggle at February 4, 2009 5:04 PM

Got back in gym after work, rowed 5K in 19.55

Comment #643 - Posted by: Rosie in Atl at February 4, 2009 5:10 PM


120 pullups/120 dips


Comment #644 - Posted by: MJ at February 4, 2009 5:48 PM



As rx, full turnout at bottom.

PR by 20 min

Comment #645 - Posted by: Braincutter at February 4, 2009 7:20 PM


Bar Muscle Ups


Comment #646 - Posted by: Kyle A at February 4, 2009 7:48 PM


10 Muscle ups (PR)

6:28 (PR)

Comment #647 - Posted by: Greg/M2 at February 4, 2009 7:57 PM


as rx'd 9:09 whooooohoooooo!!!


Comment #648 - Posted by: C-Loc at February 4, 2009 8:26 PM

holy substitutions,

120 PUs
120 Dips

34 mins.

all kinds of waiting in line for the smith machine bench press posse (PUs done on the top cross beam)

Comment #649 - Posted by: indo chris m/32/6'1/165 at February 5, 2009 2:06 AM

I did 100 pull ups and 100 dips


Comment #650 - Posted by: DNICE 33/M/175 at February 5, 2009 3:38 AM

RXd sub 120/120


Comment #651 - Posted by: Chris C/29/5'9/173 at February 5, 2009 4:37 AM

ran out of steam...



Comment #652 - Posted by: jason_mackensie M/30/5'11"/180# at February 5, 2009 4:53 AM

19:43 doing 120 pullups and 120 dips because i didnt have rings to do muscleups on.

Comment #653 - Posted by: John Savoie M/18/190 at February 5, 2009 7:33 AM


CFwu -pullups and dips

1mi, 2% grade 8:54

Subbed 60 pull ups, 60 dips

134 Ave HR

Comment #654 - Posted by: geedebee at February 5, 2009 8:02 AM

Took about an hour. Did 120 pullups and dips.

Comment #655 - Posted by: Jross at February 5, 2009 10:02 AM


120 pu's/dips
broken into sets of 6
first 36 were legit, remaining were jumping pu's/dips

Comment #656 - Posted by: bigdub at February 5, 2009 10:14 AM

had to jump them. I've got to work on the speed of the pull-up.


Comment #657 - Posted by: Jay at February 5, 2009 11:15 AM

Did 30 seated bar muscle-ups in 10:38. Would've been faster but the knurling on the bar tore my hands up like crazy.

Comment #658 - Posted by: MC Warsaw 23/m/6'/220 at February 5, 2009 11:50 AM


120 pullups
120 dips


Comment #659 - Posted by: themken at February 5, 2009 2:33 PM

2 straight-bar muscle ups and then failed on the next 8 attempts... did the 120 pullups and 120 dips. total time 15:20. pretty disappointing considering I did nasty girls (w/straight bar mu's)in 11:15 or so a while back. will have to keep practicing the muscle ups during the warm-up.

Comment #660 - Posted by: RLPack M/5'9/175# at February 5, 2009 6:11 PM

M/23/153 GregAwu

As rx'd, though not full extension on bottom yet:

~ 10 minutes

Comment #661 - Posted by: Y. Zhou at February 5, 2009 7:30 PM


as rx'd

12:37 (PR by 6:09)

Comment #662 - Posted by: rowcoach at February 6, 2009 5:24 AM


60 pull-ups, 60 dips


Comment #663 - Posted by: heazza at February 6, 2009 5:30 AM

If at first you don't succeed, try again and again and again and....4 Muscle Ups completed. Left wrist gives during extension. Work on grip.

Comment #664 - Posted by: Xman at February 6, 2009 7:01 AM

16:54 as rx'd

Comment #665 - Posted by: DOitUP m/23/5'10"/170 at February 6, 2009 8:06 AM

Thank you to all the trainers and Crossfit staff that made the Virginia Beach, VA, Level I certification such a success. I was very impressed witht he professionalism, knowledge, and skill of everyone involved. Other than being a bit chilly, I have no complaints. It was the most well-structured, organized events I have ever attended. I have learned so much and am excited to start putting everything I learned into practice.

You guys ROCK!!!

Comment #666 - Posted by: Lisa Wallace at February 6, 2009 10:27 AM


Comment #667 - Posted by: PANOS at February 6, 2009 11:09 AM

30 pull-ups / 30 dips

Comment #668 - Posted by: EdC at February 6, 2009 11:38 AM

120 pull up/120 dips

Comment #669 - Posted by: Kyle at February 6, 2009 1:36 PM

120 pu:dips

mostly 5:5

17:55, felt good today, PR was 21:03

Comment #670 - Posted by: Brad 33/M/210/74" at February 6, 2009 1:37 PM

Made this up after doing the backsquat x 5 WOD

First 5 MUs took about 1 min

10 took me sub-3:00 (1 miss)

15 was just over 15 min

After having missed getting over transition about 30 total times by about this time, and having severe joint/tendon pain I decided that was enough false-grip pullups to make up for the remaining half. Lowered the rings and did 15 dips to make up for the dip half of the WOD.


Ouch. It's amazing how much more tiring/painful it is to get stuck just below transition! Next time, I'm gonna do this as RX'd for the first time, dammit!

Take care!

Comment #671 - Posted by: R.Lee_Seattle at February 6, 2009 2:25 PM

9:07 PR by 5:42!
did 2 reps every 35 sec. until 24 reps.
The Methodical approach paid off.

Comment #672 - Posted by: soccerman/23/182/6' at February 6, 2009 4:09 PM

as rx'd

9:43 (full lockout, PR by default)

Comment #673 - Posted by: Tom E at February 6, 2009 6:40 PM


as rx'd: 15:45

Slow, nowhere near my PR, but it was the first time back at it in far too long. Felt good to know I can still do stuff most 'normal' people are terrified of.

Good to be back.

Comment #674 - Posted by: Alex P at February 6, 2009 9:23 PM

15 minute abs

14:30 (PR)

did ten rounds of 12/12

Comment #675 - Posted by: kunkle at February 7, 2009 4:33 AM


Comment #676 - Posted by: SAJ/175/m/30 at February 7, 2009 7:40 AM

75 pull ups
150 bench dips
20 min

Comment #677 - Posted by: rjg26 at February 7, 2009 9:11 AM

first time doing scaled MUs (usually sub 120 PUs and dips). used the balls of my feet on a chair for balance and lift assistance. spent first twenty minutes practicing, then did 30 scaled MUs followed with 30 regular PUs and 30 dips. total time about 45 min.

Comment #678 - Posted by: hkc m/26/5'6/155 at February 7, 2009 10:19 AM


11:28 (new PR!)

Comment #679 - Posted by: stinker [26/m/160#] at February 7, 2009 1:52 PM

9:02 Gross!

Comment #680 - Posted by: Rape | m/19/6ft/195 | CFTrussville at February 7, 2009 2:03 PM

120 Pullups
120 Dips



Comment #681 - Posted by: BD at February 7, 2009 2:47 PM


10 minutes

Comment #682 - Posted by: skichiiwa at February 7, 2009 5:28 PM

25 pullups
25 dips

Comment #683 - Posted by: P.E.S.A. at February 8, 2009 4:49 AM


sub'd 90 pull-ups/90 dips


Comment #684 - Posted by: Jeff H at February 8, 2009 10:53 AM

Scaled 100 Chins / 100 Bar Dips



Comment #685 - Posted by: Barber36 at February 8, 2009 11:42 AM

as rx'd

14 min


Comment #686 - Posted by: CK at February 8, 2009 2:41 PM

subbed 120 pull-ups/120 dips for muscle ups.


Comment #687 - Posted by: applesauce at February 8, 2009 4:09 PM



For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

Comment #688 - Posted by: jt at February 8, 2009 9:35 PM


As Rx'd

Comment #689 - Posted by: Teejay at February 9, 2009 12:27 AM

Did the first 7 in less than 40 seconds, but the last 10, and the last 1 in particular, were incredibly hard. By that time I had already shredded my hands, which are really badly burned. Note to self: next time, stop when the skin starts coming off.

Comment #690 - Posted by: blackrockboy at February 9, 2009 2:55 AM

15 rds

4 pullups 4 dips

5 rds

3 pullups 3 dips

my hands started to split open so i stopped


Comment #691 - Posted by: Richard 24/m/205 at February 9, 2009 6:02 AM




Comment #692 - Posted by: perry at February 9, 2009 8:28 AM

120 pull ups
120 dips

Comment #693 - Posted by: chris at February 9, 2009 9:49 AM


11:18 w/turn outs

Comment #694 - Posted by: TJO at February 9, 2009 10:50 AM

120 pullups & dips


Comment #695 - Posted by: MikeyPaul - m/27/5.8/175 at February 9, 2009 1:04 PM

120 pull ups + 120 dips
090209 - 19:00
081003 - 20:51

Comment #696 - Posted by: RB at February 9, 2009 6:00 PM

15 M/U in 00:12:47

First M/Us EVER.

Comment #697 - Posted by: JLP at February 10, 2009 2:06 AM

Fait CFWU modifié 3 rondes
WOD modifié à 60 pulls et 60 dips, 20 séries de 3 reps de chaque (3 pull 3 dips, 3 pulls 3 dips, etc).
Fait en 10:33, slow pas mal!

Comment #698 - Posted by: bigmarc_nb at February 10, 2009 4:51 PM

As Rx'd


Comment #699 - Posted by: Mark B at February 10, 2009 6:23 PM


CFWU - 3. Reg 1st round. 12 pushups instead of pu & dips 2nd. 12 pushups, 4 HSPU 3rd. Superman. Burgener.

8:22. Kneeling MUs.

Comment #700 - Posted by: jrm at February 10, 2009 7:18 PM

as rx.

5:56 PR from 12:30ish.

did 3, waited until 30sec, 3, waited until 1 min, then tried to stay with one every 10 sec.

Comment #701 - Posted by: jon_schmalensee at February 10, 2009 11:15 PM


Substituted 90 Pull-ups + 90 Bar Dips

Completed in sets of 5 each

Time: 17:26

Comment #702 - Posted by: EdK926 at February 11, 2009 11:38 AM

4:17pr kipping bar mu

Comment #703 - Posted by: Jesse Emers at February 11, 2009 3:03 PM


Comment #704 - Posted by: AndrewE at February 12, 2009 9:58 AM

I did a super soft sub after a week off training having been both sick and weak

90 P/U & 90 Dips


Broke into sets of 4 and by the end was doing at least 1 jumping pull up per round.

My body felt rested but a little weak but I didn't have it mentally at all

will be better tomorrow

Comment #705 - Posted by: nick m/37/6ft/185 at February 12, 2009 2:49 PM


120 bar dips/pullups in sets of 8: 17:25

Jake: 96 of each with jumping pullups: 19:24

Comment #706 - Posted by: Matt Laney at February 12, 2009 6:31 PM


30 sets of 4/4

Comment #707 - Posted by: Mykep00 at February 13, 2009 5:14 AM

34.03 - 120/120 as rxd

9/26/08 - 29.17 with 10 Kips; 60x 40lb weight assist; 50 jumping
Dips - 120x 40# weight assist.

Comment #708 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at February 13, 2009 1:20 PM

subbed 25 lbs. weighted pronated pull-ups and dips


Comment #709 - Posted by: Manchild at February 13, 2009 2:12 PM

27 yom 6'2" 160#

Pre: Warmups x2 x12 (pullups x1, 65# SP, back extensions, pushups, squats)

WOD as rx'd with bar MU:


I started off with 10 in a row, rest, then five, rest and then did sets of two until 27 and finished with a set of three.

Post: 500m row cool down 2:04

Comment #710 - Posted by: Skeletor at February 13, 2009 3:05 PM

120 pull ups
120 dips

14:43, off about a 1:20 from last time due to equipment...

Comment #711 - Posted by: mike m/34/5'10"/180 at February 14, 2009 8:24 AM


The way I thought you were supposed to sub muscle ups was 1 pull up and 3 dips for every 1 muscle up. I could be wrong. Any way:

30 pull ups - 1 set (cross fit works wonders)
90 dips - ~9 sets (30, 20, 10, 10, 8, 5, 4, 2, 1)
Total time: 4:38

Comment #712 - Posted by: Jason Evert at February 15, 2009 10:47 AM

33 yom 212 lbs.

No rings.

50 pullups/50 dips 10:15 min.

Comment #713 - Posted by: KGW at February 15, 2009 9:44 PM


Comment #714 - Posted by: Garnell at February 17, 2009 1:08 AM


(arms not fully extended in bottom position)

Comment #715 - Posted by: Zeb G at February 17, 2009 7:01 AM

Weight - 170

Total Time - 19:56.96

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

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

Comment #716 - Posted by: Bobak at February 17, 2009 7:10 AM

just caught up,lost my m/up again !!
did 30 jumping m/ups,
it's a pain not having anywhere to practice them.

Comment #717 - Posted by: Pedro Barrera,Scotland at February 17, 2009 5:42 PM

Meyer- 16:36
Edler- 75 pull ups/45 jumping pulls 120 dips-33:53
Stocker-120 j-pulls / 120 bench dips- 21:25
G_ 20jmu/ 40 pulls 40 dips- no time

Comment #718 - Posted by: Meyer at February 27, 2009 12:54 PM


RX 3:40

First seven were strung together, I had a couple more double and triples strung together some where in the mix.

Comment #719 - Posted by: CWO Bean at March 3, 2009 6:54 PM

45 secs off of my PR
pneumonia???? trying to keep form good, but can't extend at the bottom (bar height)

Comment #720 - Posted by: ac at March 5, 2009 12:28 PM

120 gravitron pullups level 5
120 regular dips
60 minutes

Comment #721 - Posted by: Geraldine at March 9, 2009 9:49 AM

cfwu x 1
30 muscle ups from seated position w/ legs out straight then
40 pullups/40 ring dips

Comment #722 - Posted by: kcm at March 12, 2009 8:37 PM


10 MU
untimed, form improving

80 PU, 80 Dips

Comment #723 - Posted by: moglee at March 14, 2009 12:16 PM



sadly not at rx. Subbed by 120 pu and 120 dips

Comment #724 - Posted by: Razvan Mircea at March 29, 2009 10:44 PM


had to sub 120 dips and 120 pull-ups


Comment #725 - Posted by: cl at April 12, 2009 8:49 AM


dips on two chairs and pull ups on smith machine

***Posted in the wrong place last Feb

Comment #726 - Posted by: bearcat m/41/206 at April 13, 2009 2:58 AM

30 muscle ups
age 36 weight 168lbs.
first workout using the muscle up

Comment #727 - Posted by: Jeff Castaldo at April 13, 2009 6:33 AM

4:20 as rx'd
April 09

Comment #728 - Posted by: rusty s at April 13, 2009 10:16 AM

at rx 13:53

Comment #729 - Posted by: mark m/24/74"/198# at April 25, 2009 7:33 AM

120 pull-ups (jumping)
120 dips (band assisted)


Comment #730 - Posted by: waderpro at May 27, 2009 4:17 PM

120 pull-ups
120 ring dips

~24-5 minutes

had to switch off with a friend, but still doesn't explain 9 minutes of PR

Comment #731 - Posted by: gbk at July 16, 2009 8:52 PM
Post a comment

Remember personal info?