Ah yes 30 MUs for time. My favorite.

Oh wow, first time with this one

Holy crap I called this one! That's why i brought my rings home with me! Sweet! :D

This'll be the first time as Rx'd

Happy Easter folks!

So, my "as Rx'ed" streak ends here.

Happy Easter to all, and big various forms of hugs to the whole FRAT crew :)

Are you kidding me?

Have a Happy Easter CF family!!

ok i like this one...big hugs to the FRAT hey Pony is back!!!!

is there any tough crossfitter who try my challenge??? let me know

big hugs...

The flag. Ruthless.

http://www.beastskills.com/Flag.htm

I think my last time was around 30 minutes, a PR shouldn't be too hard, but I can do all 30? Do you guys recommend doing as many MUs as possible then switching to pull-ups and dips, or just doing pull-ups and dips the whole time if you can't do 30 MUs?

Man, my hands are torn to hell, I decided to get caught up on the 10 rounds of 10 pull-ups 10 ring dips for time from awhile back. Are the muscle ups supposed to be done on the rings or the bar, if it is the rings I think I can do it, if it is the bar then definately not! Good luck everyone!

happy easter to all especially the FRATs. going for a PR on this. really need to smash it

Are the 120 dips and pullups on rings or the bar?

hope it's not raining tomorrow and that I can find a playground or a tree to hang my rings.

happy easter all.

sweet been waitin on this one..first try at it

No mu's for me yet and none for Herm, so I guess we will have to figure out another wod in sun-shiney day-go :) My girls' egghunt tomorrow invloves a mini-wod to find the final clues to their Easter treat. Gee..wonder who thought of that? ;) Happy Easter Pony, Eric, FatTony, S'more, FitMom&Mom, Bird, Lisa and, Erin, Cynthiaj, Bingo and PB&J

fat tony - thanks for the props yesterday.

big shoutout to my firebreather Warren who is going to start following the main site and post on here.

s'more - will tackle your WOD tomorrow after 30 MU's. will get Wazza to do it as well

I'm looking to do this as rx'd for the 1st time!!
just got my muscle up about 3 weeks ago

can the 120/120 be combined however or do I need to do all pu's and then all dips?

whats the partitioning for the pu and dips sub?

Anybody see that Jimi vs. Josh video? Funny how a few years ago I tried to teach one of those individuals about crossfit and he wouldn't give me the time of day. Really shows the character of a man, or lack there of.

Thank you Rookie that's a brave crossfitter!!!! Big hugs Cookie and of course ALL the FRAT you guys are the best i really mean it

PS: Rookie reemember all the rules and good luck i think you are on ygr 25 minutes range you are TOUGH...thanks for hit the challenge

#18 Nathan

I think the suggested way is to do 4 pu then 4 dips for 30 rounds, because that would be most like the muscle ups.

But I don't like the sub....it's a very different workout. So it probably doesn't matter because the goal is improving your pulling and pushing power to get a muscle up later on.

I've heard the 4/4 sub is for a bar and if you do the pull ups and dips on rings, you can do 2/2 sub. Depends what you're going for I guess.

Also, that is one bad ass flag pole pic!

Is that box around 5 feet high or is Rach really, really,really......short?

Hey Rookie is linda style

kb swings, cleans and handstands are 10,9,8,7,6...to 1

Double unders, burpees and box jumps are
20,19,18,17...to 11

The order:
Kb swings 2 pood
Double unders
Cleans 135#
Burpees
Handstand push-ups
Box jumps 24"

You know the rules have a good time

Man, it's windy there eh?!

Thats right! Pony Lil Pony Se#y Pony Stick-Wielding A$$Beating Pony is back.... oooh boy good times @ Jeannie's Beach CrossFit.

I had my butt whupped by JroCk & Jeannie, then *I* whupped Allie's butt, literally, with a STICK during his 300m runs, which quickly deteriorated from a *sprint* to a jog to a cuss-filled stagger. Allie is one determined man, and I was impressed with how much strength he mustered up to flip me off LOL I was nicer to him later.

I met rickybobby too! Gave (and got) lots of big frontal hugs to sweaty men & women this weekend- my life is so awesome :) Worked with a KB for the first time: After a lil talkin' to myself, a lot of watchin' and a butt load of forearm whackin', I got the hang of it. My bruised arms speak for themselves.

I was scared (really) because I am so inexperienced but that vanished at 3-2-1 GO! I got all into my head and just focused on ME and didn't know/care what anybody thought. On the way there, I had visions of passing out, of taking puffs unknowingly on an empty inhaler and wheezing out my first DNF (I have NEVER not finished a workout) Just wanted to do the best I could and I felt I did. Was very pleased with my effort on both workouts- it was elevated/enhanced by the amazing energy generated by this crew.

Thank you J & J for treating me like a family- abusin' me, teasin' me, and pilin' on a whole lotta love. I have been to Va Beach many many times, and have always wondered... hmmmm?... well, anyway, I plan to return. Hugs n Kisses

Sara- so pleased you liked The Giving Tree. I am a little bookworm (when I am not reading CF Journal) and that is one of my fave children's books :)

Ooh! I'm so going to do this again!

I was able to get ring MU before i got sidetracked for a while. i can still do bars...but i want to get all rings. We'll see.

good luck all.

Aloha,

JOrdan

I need LOTS of forearm work before i can do the rings, I think I'll just do the bars again.

Box squat will wreck your knees. Better wait until you get some RRG insurance before teaching it to your clients.

EVERYONE.....SUPPORT THE RISK RETENTION GROUP!! CROSSFIT IS UNDER ATTACK.

Nice flag.
I like the dodge, too.
I'm not sure how much I like this workout. :)
Happy Easter!

Hey Coach

Her is an article I'd like to share with you and the Crossfit community on endurance running, and the possibility that humans evolved to do it.

http://seedmagazine.com/content/article/the_running_man_revisited/P1/

I think this article would make a great rest day topic of discussion.

Woohoo! 1.5 years of Crossfitting and I was finally able to land a pic on the main site! Big thanks to whom ever decided to use it and to all those who've complimented the shot.

The pic was taken on board a carnival cruise ship, the wind had no part in the creation of the shot, and yes, I did get yelled at but a crew member shortly after this was taken :)

Guess who
Maybe he met someone more persuasive?
And it does show character to revisit an issue and change you mind.

Eric
Awesomeness as Rx'd. I wish you luck buddy as I'm busting out my 120.

And Dave Tate is the man!
Chuck Taylors are a fashion travesty.

i have rings, and can do a few muscle ups, but i'm pretty confident that i can't do all 30. is it cool to sub 1 ring pullup and 1 ring dip for each muscle up that i can't do, as opposed to 4 each for every rep?

well. i did 100 pullups in 28 min. Had to stop though, 3 blisters blew out on my hands!!! It was a bloody day!! Cant wait for tomorrow.

thanks matt

Wow it should be illegal to make us do this many MUs haha I dont have rings so ill be doing them on a pull up bar... wish me luck

60 Pull-Ups, 60 Bar Dips.

14'35".

(9'43" last time, with jumping pull-ups and bench dips.)

No rings so I subbed:

120 reverse curls with empty EZ bar
120 tricep kickbacks with 5kg dumbell

Sets broken, Duh ; )

What a great arm workout!

as rx'd
4:59sec

chris - nice time. great to catch up last week.

thanks mate! you gonna head to CFB in august for games??

big time. definitely competing even if on one leg

m/43/74kg
Burgener+snatch wu

WOD as rx´d: 9:14 PR (last time 15:04)

25/m/5'11"/205ish
16:15 rx'd

YESSSS!!!!

30 mu for time

as rx

6.08

full mu from dead hang each time. pr by over 4 min

m/26/170

Happy Easter everyone!!

Do we do 120 dips, then pull-ups, or can we break them up??

I can do a jumping muscle up and am working up to full.

Best!

M/33/167/5'10"
First time actually doing all 30. Got the first 3 in a row, without letting go. Then got several 2 in a rows. I'm pretty happy seeing as how last time only got 19.

As Rx'd: 19:40

29/m/63kg

30 Muscle ups 7.20

Shoulder Press 3x3 50/52.5/52.5kg followed by Crossfit endurance workout 5/6/7 mins time trails.

Im going to enjoy my Easter Egg!

Woah, strong guy. Someday, someday, I will get there... -grits teeth and lifts-

Ok, I'm confused.

In the 10 p/u, 10 ring dip(r/d) WOD on Friday 090327, the sub for the r/d was 2 bar dips, but for the MU sub, it's 4???

I understand that the MU is a more difficult skill, but the pulling motion on a bar and rings is not that different, and the accepted sub in other ring workouts is 2 for 1, so why the discrepancy?

I can do MUs, but don't have the rings, so I am familiar with the amount of strength/exertion required to perform a MU, but in my opinion, the actual pulling motion is not that different if your pullup is to your mid-chest. So, I'm not quite understanding why 1 ring p/u is equal to 4 bar p/u's.

I'm just thinking here, I actually like this workout as either the 30 MUs or the 120 p/u's dips, as both are an incredible workout. It just seems that in other workouts where r/d's are prescribed, that the accepted sub should be 4 to 1, not 2 to 1.

Thoughts?

bar muscle ups x 30
9.15
30 seconds faster than last time
done outside, in the sun :D

#50

Congratulations Eric!!

Sunday musings...

1) Happy Easter!

2) Jackie Burke. In an article on Tiger Woods this quote was resurrected: "If you want to lead the choir, you've got to turn your back on the people."

There's a lot of meat on that relatively skinny bone. I think there is greater meaning in this quote than simply an explanation of Tiger Woods (and Hogan's) aloofness toward their competitors. To lead can be a lonely experience, always facing outward toward the unknown, always facing the people who are NOT in the choir. Alone, out front, the primary target. Comfort and aid come only when you look behind.

No one who stands in front of the choir emerges unscathed. Leaders of distinction take the hits, welcome new members of the choir, and go right back out in front with firm conviction and purpose. We have a couple of people like that right here.

3) A Simple Story. Today much of the Christian world celebrates Easter, one of the most consequential, complex, and difficult to comprehend stories of all time. There are other literary and cinematic works that are challenging and substantial, expansive in both scope and meaning. These aren't the stories I'm interested in today.

Mrs. Bingo and I watched a movie last night that was as insignificant as the Easter story is epic. A silly little musical based on the songbook of a band that produced hit after hit with the nutritional value of cotton candy. The story was too thin to fill the program on an elementary school stage. And yet the whole thing made me very happy.

I got to thinking about that as we prepared the pet menagerie for bed. Why was I so happy after this movie? I think it's because I was open to anything that MIGHT make me happy. Ready to be happy. At some point I'd unlocked the "front door", given the doorman time off, and rolled out the red carpet for silly, stupid, unexpected moments of happy.

Whoa...how did THIS happen? I'm kind of a pessimist, one eye always on the risks ahead, one ear always tuned to hear the "other shoe" drop, a lifetime of experience avoiding stuff I've discovered makes my UNhappy. How does someone like this go to bed happy after "Mama Mia"?

Well, it's another training effect, I think. Call it "General Happiness Preparedness" or GHP. If my acquired wariness of things that make me unhappy and my inborn defensive posture are two mental/emotional domains, think of "GHP" as training in another mental/emotional domain, the ability to accept "happy" however it may come. Now there is no mental/emotional training in which EVERYTHING can make you happy (that would be another GPP: General Pollyanna Training), but I DO think that you can train yourself to be open to stuff--all kinds of stuff--that might make you happy, even if just for a moment.

Think about it. GHP. Open the door, just a little bit, so that some silly little nothingburger thing like, I dunno, ABBA can slip in and make you happy. Even if just for a moment.

I'll see you next week...

Crossfitters, any idea on best sub for MU's if using Rings for PU's and Dips? Is it still 120 reps each? For me, Ring Pullups are no more challenging than bar pullups, but a ring dip is way more difficult than a parallel bar dip. Thanks in advance.
DJ

Happy Easter/Passover everyone.

Can't muscle - up yet, but I'll give it a try before I start the sub.

God Bless.

34/m/5'10"/175
day two:

120 pull-ups
120 bar dips

i did 4 pull-ups then 4 bar dips x 30

time 21:04 slow i know, it's a start point

I hope everyone has a Happy (Zone-free) Easter

M/33/155/5´9"

WOD as rx´d: 5.28

m/41/200/5'11"

WU
50 jack
10 pushup
10 squat
10 OH squat
15 roman chair situp
15 roman chair back ext

massively scaled
30 dips - Full, no assist, on PVC dip station
30 chinup. Assist with legs on bench. (kneel on bench, grab bar, scooch forward and assist with top of feet on bench)

Broke them into sets of 5.

15 min

#49 Jennifer

If you can do jumping muscle ups or even a muscle up progression (Jeff Tucker's) basically a muscle up with your feet on the floor it's a lot better to learn the movement pattern for the muscle up than dips/pullups sub.

man I have the biggest carb hangover from Easter...

Wow, if I could do that flag move I would definately be smiling...

kipping ring muscle ups--6:40

Rx'ed

4:35

22:17
1 muscle-up, then the rest were 116 pull-ups and dips. The pull-ups and dips combo is no doubt much harder than the muscle-up combo!

M/22/71"/192

120 PU
60 Ring Dips
12:00

Was able to get my first MU today but unable to do 30 yet. 5 is about my limit.

After did 60 extra ring dips. Plan on working on MU progression for the rest of the day. Next time this will be as Rx'd!

Can't do that many pullups od dips, so I did them on the assist machine.

16:32 with "140" on the machine.

Everybody starts somewhere.

M/43/6'0"/175
replaced MU with 120 pull ups and dips. Broke them up into 10 sets of 12. first three sets of pull ups dead hang. Sets 4 and 5 kipping pull ups and last 5 sets of pull ups jumping pull ups.
11:58

As rx´d
7:40

40/m/190 lbs

Worked on MU progression- 10 from knees,

Then:

120 Ring Pullups
60 Ring Dips
time: 21:04

Started with sets of 12/6 until halfway point, then resorted to sets of 6/3 for remainder-- limitation was entirely ring dips.

as rx'd: 5:30

Bingo- Welcome to my world! While I'm not Pollyanna, I'm close... Ponyanna, maybe. I almost always find myself in the place just right. :)

"'Tis the gift to be simple, 'tis the gift to be free,
'Tis the gift to come down where we ought to be,
And when we find ourselves in the place just right,
'Twill be in the valley of love and delight.

When true simplicity is gain'd,
To bow and to bend we shan't be asham'd,
To turn, turn will be our delight,
Till by turning, turning we come out right."
-Shaker hymn

SO! Lessee....checklist for gym bag:
chalk/ workout log/ water bottle/ inhaler and....
sisters: cynthiaj, carrie, cookie, julieP, in8girl, jennifer, melinda, FitMom(&Mom), jeannie, mom of 3, amandaD..
Bros: eric, allie, rookie, herm, s'more, playoff beard, onefastbird21, JroCk, fat tony..
No kidding I really do put you all in my bag, and have you there in my head, cheering me on, fixin' my form, yellin' at me- tellin' me to GIT IT GIRL

Off to globo for CFT then Row/Burpee/Run which henceforth will be known as the Rupper. Have a lovely day!

GIDDY-UP!

24m/6'/180

As Rx'd 14:24

Been Sick in bed for 2 days. That Sucked.

A question about belts was asked a few days ago. I don't use a belt, because I don't feel I move heavy enough loads. Here is Rip's take on belts.

From Rip's forum on Strength Mill.com:

It has been my experience that back injuries of various types and degrees of severity are the most common injury among competitive-level lifters.

This is why I find it irritating that

1.) the fools at the certifying organizations recommend against the Valsalva, and

2.) that the kids in the "functional training" community keep arguing about belts from a rather poorly-reasoned theoretical standpoint with people that know better from a position of experience.

Scaled to 20, ripped left wrist on last one. 26:30.

Way off my PR of 15:00 as rx'd. Not sure why.

8:36 rx'd

3:55 subbed with jumping MU
s'more i'll be trying your challenge later today looks like fun

8:47 rx'd

Male/27yrs/6'0"/172lbs

30 Muscle-ups for time

4:26 (PR) With full turn out at the bottom.

Big difference from 4:08 minus the turn out.

30/m/198

22:24 as rx'd.

done in singles with arms slightly bent at bottom.
not a very good showing for me. shoulders are shot.

m/5'3"/160/29

AS RXED!!!

29:42

Slung my rings over the tire swing rack on the playground ended shirtless in the sun, loved it! much more room than doing it on the squat rack at the gym (i'm so short I can still make that work though!)

Slow and steady, but I'm stoked because it's the first time I got all 30 (only 1 fail), last time I got 23 with a LOT of fails in there and finished with the 3/3 ring pullup/ring dip sub.

congrats to everyone getting their firsts and getting all 30 for the first time. There are some HOT times out there, awesome!!! Now I need to start working on doubles and triples etc, and get some speed so I can catch you guys.

Happy Easter!

2nd time as Rx'd - 14:50 (PR)
1st time as Rx'd - 29:15

Felt a lot stronger today. Thinking of my girl made it go much easier. Have been working my "dead-hang" muscle up technique I learned at the gymnastics cert from a few months back. It definitely has helped. Still had about 5 or 6 misses which would have made my time better, but I will take a 14 minute PR any day of the week (and twice on Sunday's). Next time aiming for ~10 minutes!

10:23
(68,54), (6,6)

We did a family workout for our Easter celebration.
120 pull-ups
120 dips
4:4, 30 rounds

M/16/5'11"/172
19:43

M/50/5'11"/174
19:45

F/50/5'6"/135
24:17 with 30# assist

Fun to do as a family. We will have to make it a tradition.

M/45 5'10" 202

120 p/u
120 dips as rx'd

30 yom, 185 lbs

10:35 subbed 4 pu 3 ring dips per mu

7:50 last time as rx'd

M/25/6'1/175

Did WOD at CrossFit Albany.

21-15-9
135# Power Cleans
KBS, 1.5 pood
Dips

25.00

Plus, we did a 1K row at the end. I always get such a ridiculous workout when I go there.

33/F/5'10"/155

As Rx'd
10:28 (PR by over 45 seconds)

jumping
7:55

38/M/6'1/188

Happy Easter he is risen

Bar MU
9:05

Band pullups, dips. (120/120) broken into 12 sets of 10/10.
19:13
Felt pretty awesome today, wanted that sub 20! Yahoo!
Welcome back Pony, we missed you!
Happy Easter everyone :)

M/41/6'3"/229

BrandX Puppy:
40 Jumping Pullups
40 Bench Dips
3:52

Can't do one pullup, yet.
Upper Body Strength SUX!

Happy Easter!

cfwu x2
no pull-ups or dips

6:35 MU's done from knees, ring bottoms set 61" off ground

32/F/5'6"/177

puppy wod (40 jumping pull-ups, 40 bench dips)

8:19

Can't wait to do it pack-style!
Happy Easter all!!

s'more ~ Comment #362 from 4/11...You made my day, my friend ~

Happy East-over everyone!!

#14 Cookie ~ Thanks, as always for your good wishes - Hope your girls enjoy their Easter Egg Hunt today!

#33 Andy ~ That's awesome! Bet you made the Cap't a little nervous!!

#56 bingo ~ With a big smile on my face reading your post, ABBA = Happy...everytime I hear them! Take "Mamma Mia", the movie, to the next level and see it on Broadway ~ Talk about happy!! It will last a week or maybe even two - how many moments is that?

#75 Pony ~ Make your next road trip to CT and join us at CrossFit Persevere...We'd love to cheer you on up close and personal!

CFWUx3 + OHS w/PVCx3 (No Dips, Pull Ups or Push Ups)

30 Muscle Ups for time
Sub: 120 Pull Ups ~ jumping w/kip
120 Dips ~ depth could have been better

Partitioned 12 Reps x 10 Rounds

15:06

It was fun to grind through this one with Russ's sister, Jen, while Russ was doing 30 MU's...But, it was MUCH more fun to watch Kimmie do her WOD ~ Stellar performance...How does a body do that? And in such a little amount of time?? Just wondering...

F58/137/5'2"(almost)

9:35(PR)

First sub-10 time ever. Beat previous best by nearly 2.5 minutes. All from the dead hang.

Russ M/27/200

Rx'd 4:30 *pb by over 1min*

19 more days till the qualifier

no rings so...

30 muscle ups on pull up bar:

8:45

Rest day for me folks, I decided to listen to the old bones.

I'll be going to church today, watching my kids hunt for eggs and enjoying the sunshine. I'm also gonna stuff my face.

Happy Easter to my Crossfit family, see you all tomorrow :-)

120 PU
120 dips

23:04

7:36

120 PU/Ring Dips
24:10

Bingo - love the GHP!!! We all need a little of that now and again. I love it when i've had a totally slammed day at work, go straight into mommy/homework mode and my kids will bust out with something random at supper that sets us all off into laughing fits. The door to happiness opens quickly!! And darn that ABBA and their silly songs that stay in my head and catch myself dancing to at the strangest moments!!!
Se*y Pony - go get it, gurl!
Fit Mom's Mom - AWESOME JOB!! i was wondering how i was going to partition this. Yours is a good plan!

m/24/162

MU on bar instead of rings

7:04 (PR)

150 5'7.5" 34 yom

4:39

pr by 51 sec-

full turnout/full ext
wish i had more ceiling height to kip/with kneel position i have two inches under me from bottom position-

5:12

last time was 6:47

120 pull ups
120 ring dips
21:18

28 mu's
8 and 8

41:07

19:32

15 sets of:
4 pullups
4 dips
4 chinups
4 dips

m-66-5'10'-174
cfwux3-less pullups
120 pull ups 120 dips
20:16
had to type this with my nose, can't raise my arms.

#55, Thanks Kevin C!! I was pretty happy!

7:48 at the station

30 x 4 pull & ups 4 dips

12:51

Happy Resurection Xfiters

M34/175/6'2.5
30 Muscle-ups for time
as RX'd
6:31 (PR from few months ago is 5:55)
did 6 reps+1+2+1...singles to the end.
time at 15 reps was 2:26 (in the 5:55 PR time @ 15 reps was 2:45)

Got my C2-rower a few days ago.
Did Jackie about a week ago for the first time in 6:32 and
yesterday in 6:14 (PR). Great WOD. I don't know if I have ever
seen it as a WOD the past 1.5 years I've been doing CF.

# 4 Herm, come on. No one arm MU's? ;) I'm disapointed.
Good luck with the recovery. I always enjoy your posts.
# 41 Chris, congrats on the sub 5 min!
# 56 Bingo, thank you for the Tiger quote and for your whole post.
# 82 Jacob, Impressive time (4:26). How did you brake it up? About how long rests in between sets?
# 108 Mike, congrats on PR and great time.

Happy Easter everyone.

I was planning on break the muscle-ups but then i said what ygr hell let's do max reps bad idea i hurt my shoulder next time i'll break in sets i think is wise to break un sets my shoulder is SORE!!!

16:10

120 PU, 60 ring dips. Good time. Worked with a buddy so might have been a little faster. Had a GREAT time. Can remember doing this so long ago and not feeling nearly this good afterwards and taking much longer. Booyah!!

as rx'd

120 pullups/120 dips

21:22

I don't know why I have such a hard time with muscle ups.

I watch vids on them and spend lots of time trying them.

I mean I can do 26 unbroken pull ups (could do more but that's the most counted) and lots of dips but I have a mental block of connecting the two. URRGHHHH!!!

47 - 6' - 210#

As RX'd:

7:45

Still working on the turning out at the bottom of multiples.

m/40/5'6"/145

as rx'd 7:19 ten seconds slower than last time.

WAY COOL PICTURE!

CFWUx3 (no pull ups round 2 and 3)

WOD not as prescribed: did 30 bar muscle ups gymnastics kip style- shoulder still is not fond of ring work.

TIME: 3:01 last time this WOD was posted I did the same thing and had time of 6:30

Worked on "real" bar muscle ups afterwards~no swing like in a gymnastics kip and nailed 2 of them for the first time.

I don't have rings so I'll be doing the 120 pull-ups and 120 dips version of this.

However, I have a question for the experienced Crossfitters in the gallery here. Is it better to alternate, go back and forth with the two exercises accumulating reps? Or is it advised to knock out all of the pull-ups and then move on to the dips? Also, why would it be better to do it one way versus another? Any theories?

Thanks.

Quick question for everyone on running.
When I run like I did today I get this pain in my uppper ankle, lower shin. It is kind of on the outside of my leg. It is not shin splint. This doesnt happen all the time but when it does I can not run for very long without resting. Any ideas on what this is and some suggestions on what I can do to prevent it.

11:28 PR

Got my first muscle-up at the Level 1 cert @ Monclair in April...just a month later and I can finally say....

AS RX'D

18:08

Tore my wrist apart...but worth every second!!!

CFWU then end of wk 6 5x5 (BS, Bench, Row) then WOD:

30 bar MU's, some kipping:

guessing 6-8min, apparently i missed hitting start on my timer...slower than last time, but that is expected after the rough 5x5.

later,
b
m/32/5'8-1/2"/177

Muscle ups with a kip and almost full extension but not a full lock out. 7:52 (pr of 5 minutes)

Worked on deadhang lockout after. Next time I need to do full lock out.

did 16 on rings and 14 on bar.

29:16

my goal was to be able to hit em all on the rings regardless of time. i just couldn't kip up after #16.

Aloha,

Jordan

11:43 today, 1:04 slower than last time.

I attribute that change to difference in attitude. Last time my goal was to not fail any, so I made sure to take the necessary rest between sets. This time, I was focussed on beating my last time, so went faster than I should have and starting failing, which just wore me out faster and slowed me down even more.

my son's first muscle-up - play it again, sam!

http://www.youtube.com/watch?v=PMAJ0sJ6Opk&feature=channel_page

first x-fit post

happy easter from a humbled ol' man :)

120/120

15:38

cute box video

13:58 as RX'd

last time 23:45... getting faster!

Just came back from a long run around my town. It was really tough for me, took about an hour running up hills and freaking potholes. Form went to sh*t towards the end. I also wore an EMPTY weighted vest so people would think I was hardcore.

http://www.guerrillafitness.net/_blog/Rhabdo's_Revenge

sub'd jumping muscle-ups

120 PUs and 120 bar dips

12:37

Got my first muscle up on the rings today!

CrossFit Warm Up

W.O.D. :

18 muscle ups + 12 jumping muscle ups

M/51/215/72"
120 PUs and 120 bar dips
15:04

33/m/215/6'5"

120/120

20:19 PR (previous 21:40)

bw 165

120/120

15:56

+ 24 lb weight vest

120 PU's and 120 bar dips
24 sets of 5,5
26:38
should have gone faster...

M/30/70"/190

subbed: 120 ring pull-ups and ring-dips

is there a link as to how to do a MU on a bar?

GOD BLESS THE US NAVY! A shout out to the SEALs who rescued Capt Phillips from the Somali criminals.

Well done gentlemen! Kisses & hugs from a devoted fan of the world's best fighting men.

120/120

17:15

23:53

Subbed: 120 pull ups; 120 ring dips

Go Tiger!!

# 145 spinecho
> is there a link as to how to do a MU on a bar?

Go to youtube.com and type in
"muscle ups on bar"

and you come with this gem as nr 2:
Muscle Up With Mango
http://www.youtube.com/watch?v=YGxbOFKvszY

BR
Lehti

m/35/5'8/151

30 m/u for time 8:45 as rx'd..... Tough!!

39/m/190

150/150
17:54

5:58 as rx'd

Full extension and palms out at bottom

Was hoping to break 5... Next time!

Gym closed today. 21 miles cycling on my new clipless pedals though. :)

M/35yr/150#

25:51

M/19yr/195lbs

120 pull-ups / 120 dips

36:05

M/40/6'0"/155

As rx'd

8:52

disappointing! PR remains 6:28

22:54
120 pu's 120 ring dips with feet balanced on bench
sets of 10 through 100, then 7,7,6

YES!!!! I ACHIEVED THE MUSCLE-UP!!

I kept working on it and watching the videos on FAQS and AgainFaster; then I got one. After I became frustrated by not getting another. Gave it some time and went at it again a little later and got more. :) Kept on going until I got 10...wanted 15 but felt very taxed. I will do more later.

I love this!!!!!
Thanks Coach

30 MU's as rx'd on bar 10:40(PR). First time ever doing muscle ups, so my form was really bad, but I did my best to get them done. Ill work on my form for next time.

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

30 Muscle-ups: 16:03
From kneeling, rings 14” below bar.
Met goal of one rep every 33 seconds.
Foam roll after
Compared to 080926: 17:01

120 pulls
120 dips

19:16

Make that
Compared to 090202: 17:01

Rx'd

6:43 pr by almost 5 min

Kept 10 sec pace thru 20, then fell off. Missed 1st attempts at 26 and 28

as rxd 6:28 last time was 26 min pr aby 20 min:) what other program can you make that much progress on NONE!!
m 21 180 5'9"

Pinched nerve in neck Rx's 90* rotation on both sub exercises: 120 push ups and 120 bench pulls @ 95#. (12+12)*10.

10:24

10:50
30 Jumping MU
Still working through back injury

46/182

Elected to do this:

Five Rounds:

7 Deadlifts 70kg
7 Hang Cleans 70kg
7 Push Jerk 70kg
7 Back Squat 70kg
7 Muscle Ups

23:59
Courtesy of: http://crossfitfx.com/

as RX'd: 5:27... got stuck on last rep for 35secs. PR is 4:53. I couldve beaten it. damnnnn!!!!

CFT was 480 today 500!
(old) new
BS (185) 185
SP (90) 95PR
DL (205) 220PR
Video referee called my 190 squat shallow. I concur. The call stands- no back squat PR...today. SP & DL - I earned those nasty ones!

Rupper-(Row/Burpee/Run)from Saturday
last time 26:02..today 23:52.
Hours later, I am still wheezing. I cannot easily take a good deep breath, and when I can, my lungs whistle. Took my inhaler plenty of time before, but I guess my intensity was so high, that it was too much on my lungs?
When I asked my dr why this happens sometimes, he said asthmatics should not be working out this hard.
Uh, Jackie Joyner Kersee? Greg Louganis? The only way I am in their company is that we have exercise induced asthma LOL
Decrease intensity. Silly rabbit. Like *thats* going to happen. I am JUST gettin' outta the CrossFit gates!
I think I'm going to start jotting down when/if I have an attack in my workout log, so I can better track this and whup it.

m/29/6'1/194

as rx'd

7:30

m/42/5'5"/165

120 pu
120 dips

four at a time

23:49

Awesome flag pic

To all seals, all military, police, and firefighters - thank you for always being there and being ready

120 pullups/ 120 dips (no assist!)
34:52

That's a very cool photo. Nicely composed and very crisp. I wish I could get myself horizontal like that. One day, perhaps. The sun is backlighting the whole scene, but the subject is clearly visible. Is the extra lighting coming from a flash on the camera, or somewhere nearby?

m/25/5'7"/147

60 pull ups
60 dips
14:40

as rx'd

5:27

10:32 as rx'd, way better than last times 20:15!

24/m/5'7"/153#

As rx'd, took entirely too long. First muscle-ups since October; glad that I could at least still do them. Cranked out the first 10 in 5's, and then lost all semblance of control of my kip and was stuck doing the rest in singles.... long singles.

Know I'll get it better next time. Took more than 10 minutes longer than last time in October.

#117 thanks Lahti
#167 David, Great time mate! beat me by 3 minutes!

43yom / 148

8:03 as rx'd (PR)

CFWU3 with pullups at 5, ring dips at 5.
WOD from Saturday in 20:25 then

30 MU's as Rx'd

7:23

90 pullups
120 bench dips

18:55

23/m/180
10:07 as rx'd, 37 second improvement

M/37/148

@ CrossFit All In - full ROM from bottom to top & drop - all singles,

4:22 (PR by :15 sec)

after a 6 month hiatus, i'm back.

last time i did this workout was about a year ago.

12:00 (15:30 last time)

Just a late thank you to Jennifer for her lovely explanation of corn yesterday. It saddens me because happiness used to be defined by stopping by pickup trucks with their bed full of sweet corn knowing that I was eating grilled chicken and corn on the cob that night. Ah, lovely childhood memories... I shall move on though. As Pat mentioned at the cert in Milton, I wish nutrition wasn't a factor and that I could eat anything that tasted good and still make gains, but unfortunately that is not the case. Good luck to everyone with MUs today, I will not be joining you.

Grab the Kool Aid and GET SOME!

Started drinking to early. I'll make it up tomorrow, so much for rest day.

RX'd. 8:41.

27m/6'6"/225

10 muscle ups and 20 muscle up progressions about 21 min's

@ the Globo:

Herm:
Back Squats 220#/5, 240/5, 260/5, 280/5, 300/3

Cookie:
10 rounds
12 pull-ups
12 dips
Gravitron assisted (110#)
Time: 14:47!

After the Gravitron/Back Squats, Row 2k.

Herm: 7:22.8 (First time with 2 hands again, much less pull with the left side.)

Cookie: Mimicked form and strokes/min with my 2k.

27/m/6'2"/205
5min warmup
1 mile run
120 pullups
120 bar dips
1 mile run
5 min cooldown

42 mins

34/M/205/6'1"

Subbed 120 Pullups and 90 Ring Dips

14:10 as rx'd (PR)

3:36 as rx'd

5:59

100 pullups/dips

pullups: 10:30 (slower than PR by 00:05)
dips: 11:00 (PR by 00:38)

9:45 as RX'd. 3-4 misfires after rep #23. Last time was 10:58. m/34/6'1/210

Accidentally didn't time it. Subbed 4 pullups, 2 jumping ring dips per muscle up. 25 rounds then hands tore too much to continue. Felt strong. If hands hadn't torn, could have finished! Estimate 25 minutes.

30 Jumping muscle-ups

10:12

OMG I am weak!!!

32/m/160

cfwu x2

did 120 pullups, 120 dips

15:00

Just heard our US Navy rescued the American Captain by killing 3 of 4 terrorists. Nice work guys, we are all proud of you. Thank you for your service and professionalism to all our military.

120/pullups/dips 11assist
17:25

120/pu/dips
16:15

30 dead hang bar MUs: 10:23
I just figured out how to do these on the first of the month and haven't been able to do more than 6 or 7 in a day, so this was freaking amazing. And ugly. But it happened!!
Then after about 15 mins of DU work and 15 mins of standing around and I decided for s&g's I'd do 120 ring dips and 120 pull ups too: 13:15.

I think this is how I would feel of someone caste my arms in cement. Hopefully I'll maintain enough dexterity to enjoy my dinner :)

16:39 pr

120 pullups
120 dips

16:00 (had to run from one station to another but that just means more work and more fun haha)

as rx'd

time = 6:45 (PR by 52 seconds)

Subbed:

120 Pullups
120 Dips

Time: 24:46

Man, I can tell I need work on my dips - definitely the limiting factor today. Started with sets of 10 each, got to 40 and had to go down to 5 each. At the end, I was struggling to string 5 pullups and even a couple dips. Last 5 dips were 1-1-1-1-1. It's now over an hour later, and I could barely comb my hair.

11:58
First time as rx'd, missing a chunk of my hand now though..it was worth it!!

for the first time...
As Rx'd:
9:10

Gym was closed, but i was smart enough to bring the rings home praying that Coach would deliver the gift of 30 Muscle Ups...and so it was!
Did this at the "Kiddie Park" (right were i belong) and set up on a swing set. It was very cold and I had a swing chain hitting me in the head every time i came up, but it was worth it!
A mom playing with her little daughter even asked, "What are you training for? That looks hard!" and i got to reply, "For fun" :)
Love those moments! Okay i'm done rambling, let's get some DQ...

did this yesterday- did 27 muscleups in 9:45, tried to finish but my wrists ripped pretty bad. Getting married June 20 and am going to attempt to do a 70 day muscle-up challenge, hitting 70 on the day I get married.

Did run/burpee/row WOD, details there;

16:49 PR by nearly 2:00

Mark: 5:52
(using small white band assist. Improved over 9:11 on 2/2/09)

Theresa: 26:10
(not to get disappointed!! No white band on pullups, only on ring dips. 120 each)

First time as rx'd. 14:10. Lots of fails. Taped the wrists well though and only had one little scrape.

m/31/5'9"/169

120 Pull-ups/Dips 19:58(1:46 over my previous PR of 18:12)

I was O.K. for the first five dead hang MUs, but then reality came crashing down like a ton of bricks and I had to lower the rings to do jumping MUs. Heck, by the end of the WoD the MUs looked like I fell out of the ugly tree and hit every branch on the way down - progressively worse.

14:37

Life is my sport, and CrossFit is how I play it better.

Did about 20 "jumping" muscle ups. Worked on progression and form. Finished with 30 ring pull ups and 30 ring dips. Not timed.

7:26 Rx'd

cfwu

WOD
sub M/U transitions
seated M/U 60 reps
17:40

I got creative with 10 feet of arborist rope, 1 and 1/4 inch pvc pipe, and duct tape to make a rather effective ring replacement.

I was pretty stoked because I've never used rings before, and thought i was gonna have to sub pushups for dips, and MU's were outa the question.

Anyways i did some MU progression and actually got 1 legitimate MU!

after that I did 120 bar pullups and and 60 pvc and rope dips in 22:56

All I have to say about ring dips is WOW. My chest and tri's were cooked!

20:40

120 pull ups
120 dips

120 Pullups
120 Dips

18:52

The wife and I dont have rings at home yet so subbed 120 kipping pullups 120 dips. Finally hit what we've been waiting for...finishing with the exact same time!

Jeana F/29/5'3"/135 10:22

Rob M/30/6'2"/210ish 10:22

Finally starting to catch up with my wife on the Gymnastics...I guess I should have listened to her when she told me to quit powerlifting and staring at myself in the mirror and start Crossfit. Oh well 8 months of crossfit and going strong!!

43/172

Did this 10 days ago with a time of 11:14

Today - 10:04 and I failed to make the 30th rep twice, still about 90 seconds off PR

24/m/177
No rings so:

120 PU
120 DIPS

Time: 16:15 pr, last time was 27:46 (pr by 11:31!!)

38M/5'10"/167#

Warm-up: jump rope - 100 single-unders + 50 double-unders + 10 triple-unders; CFWU (minus pull-ups & dips) 3x15; 135# bench press, 20 reps.

16:42.

Used an assistance band to help w/strict muscle-ups, due to a L-shldr injury. Still, this was painful for my shldr. Now I feel like a stooge for pushing through it. I know better!

4 rounds

10 pull-ups (strict for rounds 1 - 3, jumping on round 4)
10 dips (strict)
1/4 mile treadmill run 1% incline (last round 4/10 mile - wanted to get to TE 3.0)

20:06

7:22 as rx'd

as rx'd
5.05

33/M/6'00/183

9:29

I set off on a 7:30 pace (1 rep every 15 seconds). The ring height in my garage gym forces me to bend my knees to get to full extension of my arms. I had 5 misses today.

Last effort was on higher rings and I had zero misses (03/01/09-8:53pr).

Still felt good about the WOD and I have been looking forward to this one.

#173 Tom C - Yeah the sun presented us with quite a challenge to get that pic. As soon as i saw that pole I knew I needed to get that shot in but the photographer (troydilportphotography.com) was unsure if he could do it as he didn't have the right equipment. We tried flashes but they completely blanked out the sky and sun in the background; the result was just to take the shot with the horrible backlighting and then to use some creative photo shop skills to brighten me up on the front side. The difference between the original and this one really is incredible.

As for being able to do the flag, just keep practicing and working those oblique muscles. For starters try kicking up to an almost verticle, handstand type position and while holding the knees tucked to the chest, slowly lower yourself down while trying to hold steady at horizontal. Gradually work on extending the legs out further and over time you'll get it.

Oh and thanks to all the fit mom's out there who've complimented the shot, you guys are an inspiration!

Kinda cool, I just did this workout on impulse without checking the site and it happened to coincide.

7:21 as Rx'd (PR)

Would've been under 7 but failed on the last frikken one...twice. Fun workout nonetheless.

Happy Easter all around!

9:17

10:52

13:40

I did all 30 mu in ~30 min, but I used my feet on the back of a chair to stabilize/help during the transition and help me up if I could not make the dip.
cheating, I know but I wanted to do them.

37yo/m/5'8"/145#

As Rx'd w/rings hung off a locust tree limb. Great day for an outside WOD!

Time: 6:59

120 kipping pullups
120 ring dips

24:18

#149

thanks lehti!

...woops, that photographers site was simply www.troydilport.com

...woops, that photographers site was simply www.troydilport.com

7:00 as RX'd

great resurrection day WOD.

3:57 PR
bar MUs

M/43/185#/5'9"
First time as Rx'd.
Took a long time and it was 30 singles. But I did it.

He is risen!!! Amen.

Nice picture!

Bar MU's, 6" platform - 6:45

7:55 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.

M/28/5'10"/165

As Rx'd
6:53

+ 1000m row 3:15:5 (PR by 2.5 seconds)

+ Ring Dips

21/m/6'2"/195 lbs

As Rx'd:
11:15

Almost 2 min slower than my PR.. but I did turn 21 this weekend so I think that's expected.

few days off Went to Vegas Baby!
made up todays on a park jungle gym
subbed 120/120

As rx'd 11:52. My PR is just under 10 min; however, I am fairly happy because I have had a nagging shoulder issue for the last week. I'll see tomorrow if this workout was a good idea or not.

wasn't able to get all the way, however my form was pretty crummy...i need to find a partner

went for the pull ups and dips instead

Pull ups - 8 sets of 10
Dips - 8 sets of 10

29'29"96

5'8", 180lbs, 39 years old.

I scaled the workout. 60pu 60 dips
11:25

Pretty stiff and sore from yesterday.

Took a long WU: 2000m row at easy-mod pace, burg WU w/ weighted PVC and bar.

Practiced ring dips. Jumping first to work on stabilization, then band assisted.
Four sets of band assisted pull ups.
Bench Press - WU sets then 170x3x5

WOD as prescribed, time=4:32

5:24 (PR)

6:32

M/33/185

As Rx'd 30 muscle ups
22 min new PR needed tape
Grip big issue today!!!!
Excited to be doing multiples
Without stopping !!!

Hey all,
I think that subbing 120 ring dips and pullups for 30 muscleups is a poor trade. I would much rather see a trainee do chest to bar pullups (perhaps 60) and deep deep ring dips. In fact, I would rather them just do 30 jumping muscleups or earlier part of the muscled-up learning progression. Folks who can't do the muscle up need to practice the skill much more than they need to fry themselves with high reps of pullups and dips. They are not the same skill. I would propose that folks who can't do the RXed version do the following:
30 reps of whatever version of the muscle-up progression they can do based on their skill level. Followed by 30 explosive chest to bar pullups and 30 deep ring dips in any order. These are strength skills we are practicing here. Mindlessly throwing reps at the problem is not going to open the door to muscleups.
Opinions?
Best regards,
Matt

Well I had a girlie breakdown today!! No mu's for me yet so I did 10 pu's 10 dips( rings) 10 rounds

I made it through almost 5 rounds and my hand ripped ouch! I was doing so good I was kipping with no band on half of all the pu's. I came in the house sat on the couch and started feeling sorry for myself. Then I proceeded to start eating the kids Easter candy LOL but I pulled it together and decided I wasn't a quitter and finished the workout my hands were hurting so bad!

Happy Easter!
He is alive!

Keep up all the hard work all you hot Crossfit ladies

37/M/5'10"/200

120/120 in 16:59 -- 1:07 PR!!!

Last time I did it in rounds of 6/6. This time was 7/7's. The pullups were all unbroken, but the Dips were a mess - halfway through I was down to 2s and 3s!

mpc

30 MUs 4 TIME

18:45

Not happy about the time but first time actually being able to do this work out. Happy WIth that.

Pack
60 pu / 100 dips = 11:15

30 MU's: 9:51

30 Jumping pull-ups 5 min but I didn't rush

Then had fun with my new MIR weighted vest. Started @ 55# and did max pull-ups, (start was 1 and ended with sets of 5) I kept getting back on the rings after I dropped 3#s. So that makes 19 sets and I estimate >60 pull-ups in total.

Followed this with weighted and un weighted deep dips on the rings with the vest as well. Very Fun.

Matt (comment 256); That's why you scale to ability. But what do I know I've only been to 3 CF classes. (I've done this sub before and it is a great motivator to get the MU, and not do the sub again) Cheers.

26/6'2/205

90 pu 90 ring dipd
17:10

12 rds.
6 PU
6 RD
19:43

7:17

14:51
120 pulls
120 dips
30 rounds of 4 & 4 is a good way to do it.
be blessed
T. Cox
www.crossfitcookeville.com

#146 Spider Chick ~ Amen! How proud you must be...

Many thanks to the USN and especially the Seals ~

~ from a former Air Force brat - Dad (now 84) is Lt. Col.(Ret) I hope to be as active and fit as he is when I'm 84...Let's see, that's only 26 more years of CF'ing!!

F58/137/5'2"(almost)

fat pipe - 27:40

60 jumping muscle-ups: 14:21

AS RX'd 11:03 L-Sit to Muscle up

I just returned from the Olympic Weight Lifting Certification in Edmonton at CF Alberta/Spark Sport Conditioning.
The information passed on over the weekend will greatly improve both my coaching and my lifting.
It was impressive to watch Sage, Alex, Ashley and Erin lift on Saturday at lunch time.
A huge thanks to Coach B and his staff.

M/23/185/5'10

28:59 doing 30 assisted muscle ups. Starting from the ground and using my toes to push through the transition.

Scott m/49/6'/210
120 pull-ups blue assist band
90 ring dips with toes touching ground behind.

20:42

eric gohl--killer man, nice work

so after learning the muscle up 3 weeks ago i really was afraid of this.. i just took my time and chalked the heck out of my hands.

30 muscleups on the bar

16:28

m/27/165

15:45

Substituted a jungle gym for the rings.

I did them on the monkey bars at the playground. Kinda weird because the bars weren't straight across. It was more like grabbing onto two horizontal U-shapes. Felt good.

m/39/5'4"/140

subbed with 120 pullups and 120 bar dips

21:57 (PR by 7:33)

12 sets of 10 pullups all unbroken
12 sets of 10 bar dips broken all kinds of ways

Any WOD with MU's makes me sick to my stomach, 'cuz it's really the only movement I CAN'T do yet. I can't even do ring dips now - my left shoulder hasn't been right since that WOD of 5 Ring dips, 10 pullups 15 situps about a month ago. AHHHHH! And the worst part is whenever I get frustrated and try to do jumping MU's and I can hear that crackling ripping sound in my left shoulder. Anger and frustration. Not sure what I need, if it's rest, rehab or surgery and then the former.

Did some ring pullups and assisted MU's and assisted ring dips. did about 30 pulls and 90 dips. Left shoulder pain.

M/45/5'11"/190

7:51, 30 assisted MU's, I suck

Rx 5:43
HUGE PR

as rx'd 1st time!
27 mins

had a few delays: after 5th mu, got a cut on my arm; 25th rep, ripped some skin off my hand

Big pr! A bit less assistance with the yellow band. This time mounted 30" bolow lower edge of rings. Last time was mounted 28" below. Cut the time almost in half.

7:34

Next time graduate to the black band and mount it 24" below.

as rx'd
17:30
got two in a row without touching the ground. First time ever.

6 as rx'ed with a few failed attempts
all others with toes on jump box for assistance.
14:28

As rx'd: 16:40
For the first time ever I did over five in the beginning, just to see what would happen. Unfortunately that pretty much zapped me. Had to do it in sets of two-to-one reps after that...bummer.

4/12/2009
cfwu x 1
30 rounds:
4 pullups
4 ring dips

17:31

previous
22:57 2/2/2009
30:00 9/26/2008
bar dips

120 Pullups
120 Bar Dips

12 Round x 10 Reps

28:40 - I might have done 130 of each, I sorta lost count.

60 pull-ups and 60 dips in 8:27

29/m/186

6:48

PR by 2:53. Palms out and arms straight at bottom, full lock-out at top.

120/120

13:46

Chris

19:42. 120 pullups/120 dips.

Belated Happy Easter all!

120/120
Broken up into 12 sets of 10 each, done back-to-back

15:34

another reat day for me will hit it tomorrow

18:33 120 pull-ups/120 dips all bars.

3:39 as rx'd

* broken- 12, 4, 3, 2, 2, 1, 1, 1, 1, 1, 1, 1

m/40/67"/186#

00:16:54

120 pullups
120 dips (60 bar dips, 60 bench dips)

26/5'9"/138

10:51 with full extension/hanging at bottom of each rep. All singles.

5:47

assisted Muscle-Ups

gonna be getting some rings so I can do the real deal MUs

Out of town visiting family.

As RX'd for the first time:

15:47

M/39/68"/185
As Rx'd 12:51 pr done on 13 APR 09
Hoping to have it down into the single digits soon.
1 year to the day that I left MOSUL. Great way to celebrate.
Cheers

Did this last night:

Did 30 STRICT muscle ups for time - absolutely no kipping and wrists turned out at the bottom.

12:45 - compared to 3:26 last time I did 30mu with kipping. Clearly this was a different feeling workout. Much more stress on the arms!

M/39/200/5'10"

As rx'd=17 min.
Doing them w/ my rings over the crossmember in my basement. I have to hang with my knees bent. I feel like this is so much harder than when I do them at the football feild over the goal post. I can keep my momentum going when my feet are off the ground, I probably get more out of it this way though.

Also ran 2x400m, 50 ghd's, and 10 heavy trusters.

uugg...stilll dont have rngs in ur brickyard gym to work on muscle ups.....so i modified..

3min jump rope
2:07 500M sprint/run
took me about 23:00 to do the 120 P/U and 120dips in sets....uggg...

m/36/200/6'

5:09 (pr)

26/M/170
14:05

didn't have ring dips. sub'd for 120 pull ups and 120 dips.
22:04
m/22/153

CFWU- minus pu's
No Mu's for me made up a work out
3x's for time:
run 800 meters
Jump rope 200x's
21 pull up's
I forgot to right down my time though... between 28 and 33 minute.

Subbed pull-ups and dips
13:55

cfwux2
burgwux2

30 muscle ups

scaled (30 jumping mu) plus 50 pullups and dips in sets of 4.

10:23 as rx'd

4/2/2/2 2:25
3/2/2/3 5:50
2/3/2/2/1 10:23 failed on 2 attempts during last 10.

My shoulders felt the best they have felt in over 1 1/2 years this morning. Actually woke up without any pain. We'll see how they feel now that the 30 mu's are over. Haven't been able to put 30 mu's together in a long time. I'm stoked.

45/M/155#

5:24

Day #3 of Crossfit male 5'11" 225 28yo

120 Dips
120 Pull-ups (assisted after first 20, I need work)

Time: 29:07

Haven't been this pumped for workouts since off-season training in college. I LOVE CROSSFIT.

28YOM
195#
5'10''

WOD as Rx'd:

9:00 flat

One year ago, I couldn't finish this WOD. Today started out doing one every 20 seconds, the last 6 reps I did every 10 seconds. I need to push this a good bit harder next time.

Did 120 dips and pulls...~13 min...compared to 18min last time. :)

38m/6/183

as rx'd all muscle ups turned out

6:58

120 and 120

19:05

11:51 RX'd

30 x muscle ups on my homemade rings

20:00

20 MU, 40 bar pullup and 40 bar dips for time of 9:03, gettin the hang of these MU's

did muscle-ups on a bar (no rings), first muscle ups ever!! (4 weeks with crossfit now).

I forgot to start my timer because it took me a few tries to get the first one, but I got all 30 in approximately 38 minutes. Since that was so slow and I need more pull-up work I also did the 120 pull-ups and dips partitioned in 30 sets of 4 each in approximately 28-30 minutes.

did 15 jumping muscle ups then 60 strict pull ups 60 ring dips
12:30

120 Pullups
120 Dips

12:35

120/120 bench dips

14:51

Very modified MUs. Sat on my but and pulled myself up with leg assistance for the transition to the dip.

10:00

f/27/145

120 pull-ups assisted w blue band.some kipps. Yay!
120 ring dips assisted

23:34

1st day back after the stomach flu. Still a little weak. Happy w my time though.

m/28/170

no mu's yet- still a sally
1st 100 pu and ring dips 17:06. pr by nearly 2:30
then tore another damn flapper, had to finish.
23:06

M/24/160#/5'7"

Don't have Rings so I subbed 120 PU/Dips in sets of four

Time: 14:54
Previous Time: 14:04

Not sure where I lost the 50 seconds but I'll beat that 14:04 next time.

M/29/6'/194

no rings, and cf'ing for 3 weeks now

30 pu, 20 assisted, fail
30 dips, 20 assisted, fail

m/40/6'0"/190

120 pull ups/120 bar dips (12 sets of 10)

21:12

100 pu
100 dip
100 situp

23 mins

11:40

Compare to:
080926 - 12:03
080801 - 14:41

120 pull-ups
120 dips

9:06

M-32-170
RX'd : 7m32s

10:41

Did 120 & 120. Done at home and I don't have rings

CFWU x 3, std

Not as Rx'd

Did 90 pullups; 10 sets of 9
Did 50 ring dips; 10 sets of 5

14:56

Jump rope, OHSs, 3 PAC laps, 2:14

20 minutes on the elliptical
then 6 Rounds
10 pulls
10 Dips

500m row
5 min. bike
cfwu x 3 -dips, -pullups

120 pullups
120 bar dips
31:09

SUB 120 dips
SUB 120 pu

21:35
previous 38:52

M/39/150

Monday, April 13, 2009

30 Muscleups
Time: 6:29 (PR by 58 seconds)

I wanted 5 minutes so badly. Next time. :)

ROM's

WOD (120 PU's & 30 Ring-Dips)

:11::41

Did 30 Bar MU's last time & knocked it out in :06 and some change. Definitely feeling the effects of this weekend. Finished up w/1200m rowing & 3 rds of 50 sit-ups plus 20 Back Extension.

Get some, Go again!

M/32/5'4"/145lbs
As RX'd
10:16
First time doing all 30MU's. No subbing.

120 pull-ups
120 trx ring dips ( toes touching bench)
sets of 10+10x12
10:56
run 1000 meters 5:15
row 1000 meters 5:00

After the Crossfit Total
As RX'D
8:34
pr by 33 sec.

Next time i'm doing this outside so that I have enough room to do full extension.

First time even attempting muscle ups...

m/23/6'/185

RX'd
11:26

Finally got around to this one - did a holiday 10k race on Easter. Finished in 43:15, 54th out of 602 people!

30 MU's as perscribed, 5:29 - Did sets of 8,4,3,3,3,3,3,2,1

29 yo, 5'11", 171lbs

Did 3x pullups and 1x ring dips. Wish I had a place to hang the rings high enough for complete muscle ups.

Time: 15:49

30/50 55lb/70lb assisted pullups
80 55lb assisted dips

~20 min
getting there...

120 pull ups/dips
22:16
(3 minutes better than last time!)

M/24/184

As Rx'd:
27:56
First time and I sucked. Hopefully better next time.

m/29/166cm/61kg

Bar Muscle Ups - 10:19

120 pull ups 120 dips 14:49, 3 mins better than last time. Still think I got a faster time in me but very pleased with this.

m/28/170

7:00 PR by like 2 minutes or so.

M/34/6'2"/200

12 MU
3 jumping MU
60 PU
15 ring dips

m/35/156

30 muscle ups
11:18

I did 100 each

25 minutes

as rx'd 9:19 (PR)

m 27/6'/205
120 pull-ups
120 dips

10:08
Still no rings

m/21/145/5'7

as rx'd:

16:40

pr by 2:20

S/f

Can't do a muscle up due to a strained muscle in my abs. (I tried a few days ago and it hurt like hell) Did 120 kipping pullups 4X30 and 120 ring dips 4X30

20:30

m/40/179/5'8"

80 pull-ups
80 Dips

30:00

first time!

17:33

120 PU
120 Dips

6:22 no warm up

(pr is 4:41)

Haven't done muscle-ups in over 2 months due to a separated shoulder. no pain today. we'll see how I feel tomorrow. began cold and with a different strategy so not sure what all contributed to the sh*tty performance

As rx'd 27:41 (all broken)

**Last time I did this WOD I did my first MU ever and only completed 5 total...I completed this WOD today as rx'd, feeling pretty good about that

Done at crossfit after coaching. Used black rings from knees about one fist above head. 17:57. Good workout.

OK took me 13:22.

to rx'd this do you have chain all 30? I know I couldn't just wondering. I did get all 30 in. I still have problems with decent or rest to start my muscle again. Wrists need to do a little bit of catching up.

Starting from scratch again (again).
Rugby injuries to left hand, elbow, shoulder made this a painful experience.
Had to pull out after 60/60 and 22 min. Next time try sets of 4/4 instead of 10/10.

As always, a Crossfit workout hurts and feels great at the same time.

18 minutes, wide grip pullups at FFC Lakeview

6:57

30 Bar Muscle-Ups:

Was at 2:01 after 15 reps, then fatigue hit hard.
Re-taped the bar at the globo, so no hand tears!

5:55 (pr!)

Next time maybe try with rings?

as rx'd:

120 pullups/120 dips
12 reps x 10 rds

18:37

dragging today, winded after 2nd rd, fighting the crowds at the globo gym, and still pr'd by 12 secs

Next day:

3:24 as rx'd (PR)

* broken: 5,5,5,5,3,2,1,1,1,1,1

16.13
120/120(x4)

a slow 11min for 30 or 21.
wu-30 min stairs home lvl 8
wrists pain, been a long time

done on Sunday (late post)

26/f/5'2/129#

breakfast: run 45 minutes = 6.1 miles

over to VCF for:

warm-up with K2E ladder to 10, walking lunges, partner carries, bear crawl, shoulder roll practice, then:

WOD: CF Games '08 dl/burpee workout (with form judge/counter)
5 rounds for time of:
5 x deadlift (185# for gals)
10 x burpees

post: breakfast w/VCF crew = great company

post post:to the big box for a less than 100% effort CFT (reigned it back cuz no way i wuz gonna pr on any of the lifts after gettin seriously broke off)

then over to the Hollywood Bowl w/VCF crew Mike, Anton, Ruben and Lynne + CF Hollywood's Andy Thompson for a lil fun up the steps n around the bowl.

then back to the big box for this WOD:

30 muscle-ups for time

time = 5:27 (20 secs slower than pr)

post: nice, long sauna

15.19
120/120(x4)

23/m/172lbs/70"

30 muscle ups for time:
did them on a pull up bar
10:54

much easier than doing the old 120pullps and 120dips

"I've heard the 4/4 sub is for a bar and if you do the pull ups and dips on rings, you can do 2/2 sub. Depends what you're going for I guess"

F/29/170/56

As Rx'd
13:50min

Subbed with 1.5hrs of gymnastics skill work. Can now do unassisted
Hand stands, legless rope climb!

had to scale:
6x5 = 30 PUs (strict)
6x6 = 36 Dips

Ca. 8 mins

M/18/175lb/5'11"

6:48 Rx'd

28/m/79kg

10:55

120 bar PU, 30 ring dips

9:31

3:55 as rx'ed, but with arms slightly bent at bottom (low ceiling).

m/39/160
11:06

m/30/158.5

13:59

last 12:37
been struggling with pullups for the past month and it showed on the MU's

f/25/5'9/137

scaled to 60 pull-ups, 60 dips

12:05 (last time 19:43)

21:37

not as rx'd

rings positioned 2 inches over head, reached on toes and pushed off - boy do i still feel these babies.. hoping to get a real muscle up someday soon.

60/60
14:22

Tam
40/40
5:54

21:06
Only got 16 muscle ups till I kept failing.
Finished off with 3:1 ratio of pull ups and dips.
Horrible showing.

120 pullups
120 dips (bench dips)

4 each 30 rounds

~13-14 minutes

gotta get stronger

m/30/164

42:41 as rx'd. First time getting all 30 done w/o jumping or assisted. Still need some work on form technique. Great job Pebble, and Pukie!

21:10

sets of 4 pu/ 4 dips

48/male/6'/199/week 23 CF/ week 2 Recon Ron

scheduled rest day

215/28/6'1"/m

15:15

120pu/120d

120 pullups
120 dips (ring dips)

120 pullups
120 dips (bench dips)

120 pullups
120 dips (bench dips)

8:41 120 & 120

6:03,

all jumping mu's, rings 1" over head.

ran 2 miles--trying to lose wt., and improve run times/work on pose.

10:02

did pullups on smith machine in ADMC gym

~17m 120 dips & 120 pullups

hands still healing from recent surgery.

subbed 60 ring pullups and 60 ring dips in blocks of 4.

17:55

m/37/76/195

120x120

16:55

Previous time 20:50

120 pullups
120 bar dips

11:54 - almost a full minute slower than my PB.

Didn't have rings did the 120/120

16:35 as rx'ed

Wow had to do 90/90 dips and pull ups. Took a lot longer (28 min)

36 y/o male, 149#, 68"

modified
60 pull ups
60 bar dips
9:33

M/23/5'6"/175

Can't do muscle-ups yet, can't do 120/120 yet... sub'd 240 body rows and 240 bench dips for time.

27:17

I didn't have my rings so I did 30 pullup to bar dips in 10:08.
Did 20 more in 9 minutes.

first wod in my new five fingers =)

20 mu + 40 ring pu and 40 ring dips

time: 28min

had only done two muscle ups before this workout so I was pretty happy just to get the 20.
Shooting for the 30 and a faster time next time this comes up!

5X3 BP
205
215
225
230
235

1X20 BP
165

120 PU
120 Dips
13:35

16 min. as rx'd

Time: 18:51.

I did 12 sets of 10 pullups/ 10 dips. No lost calluses, so I consider this a successful workout.

WOD 30 m/ups;
5.39.
jumping ,m/ups. + 30 extra ,just to rip some more skin off my wrists !even had an audience,thought they were gonnae throw me some fish,like a performing seal !only kiddin !
m/ups ,seem to come and go ???sometimes they're not bad others ,just nowhere near ?? not having anywhere to practice doesnae help.the council gym frown upon the use of them,so i can only hang them up when the gym is empty.
before f/s and 2 x 500m row, 1.31,1.38.
later hpc and d/l's

9:14 As Rx'd poor showing. After my easter cheat meal I feel extremely weak.

Performed WOD on Tue 4/14/09

did the 120 pullups and 120 dips took 34 minutes...

F/41/5'4"/144

No muscle ups for me, it's only been about 3 months...something to strive for!

120 pull-ups, 120 dips
partitioned into 8 rounds of 15 pull-ups and 15 dips

started in pink band and switched to a jump kipping off a pylo box...really annoying muscle pain on lowest left ribs slowed down the pull-ups, excuses excuses, will rip out DT tomorrow though, no matter what!

19:59

F/45/5'2"/126ish

am
32:28 min cycle to work followed by
100 ring pullups (jumping)
100 ring dips (feet on bench)
(5 rounds of 20 pullups and 20 ring dips)
21:16

pm
37:02 min cycle home

F/38/5'6"/140

15 "muscle-ups" from kneeling--had to give a little jump with toes to finish out as I still do ring dips with band-assist; then 60 pull-ups and 60 band-assist ring dips.

18:02

M/...skipped this one.

M/28/210/6'1"
120pu's
120dips
27min.
(5rep rounds for each)

17:21(PR)

120 PU's
60 Ring Dips

8.11

M/162/29

Made it through 25 bar muscle-ups in 6:10 before I ripped a giant piece of skin off my palm. Some well-meaning joker wrapped the bar in sticky tape.

-D.

C-
6 sets of 5
9:10

30m/156/70"
CFSB back squat.
5x3 185,195,205(pr)
as rx'd
6:05

120 PU
&

120 Dips

Sets of 4

17:30

100 pullups
110 dips

15:45

100# assist

as rx'd today:
5 minutes 5 seconds. PR

last time:
5 minutes 9 seconds.

Did it again On Monday
6:00 (pr)

7:35

38:05 120 pull ups & ring dips 10 sets, pu unbroken vs
24:31 for 6 rds of 12 ea pull ups & ring dips--wimped 9/26/08
35:00 pull ups & ring dips 10 sets of 12 5/14/08
28:59 pull ups & bar dips 3/24/08
53:26 for 120 swing-set PUs & ring dips 4/28/07 28:54 bar dips 11/15/06
40:48 bar dips 9/24/06
30:20 bar dips 9/12/06
46:04 bar dips 11/21/05

hands stayed intact. 10 min ellip wu 20/20.

As Rx'd:
4:04, New PR

M/29/145/5'9"

M/160/32 6'1

rx

19:32

as rx'd
10:50

8.56 (pr) was around 11.30 last time

120 PU/120 Dips
sub 15 min

16:45

First time getting multiples. I got one triple and four doubles. Yay! :)

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

12:14
-------------------------------------------------------------
Compare to 090202

13:52

m/24/68"/170
as rx'd 9:09

27/m/153

15:45

Been slacking a bit on crossfit b/c of sickness and other reasons, but this one felt pretty good. I was surprised I could do so many when I hadn't worked out as much. I did a slower time than last time, but did more actual muscle-ups, more than half, but not much more, haha, had to jump the rest

30 MU's starting from knees and kicking off with toes (broken into et sof 1)- aprox 15 min

Then (untimed and broken). . .
30 ring dips
30 ring pull ups

30 parallel bar dips
30 dead hang pullups

spent

Hey, I am a complete newb to this. Could someone please explain to me what'for time' means?

I checked out the faq but couldn't see it in there.

Thanks

50 pull ups / 100 dips ~18 min

444 Sam H - It's a race against the clock. Time how long it takes you, record the results, and try to beat it the next time you do that WOD.

M/26/6"/175

120/120 b/c no access to rings

the pull-ups slowed me down. instead of going to failure from the 1st set I decided to do as many sets of 7 and 7 as I could. Then 5 pull-ups and 7 dips until I completed 120 dips, then finished pull-ups. I finished the dips with about 30 pull-ups left to do. Does anyone recommend a different approach?

21:10

m/33/210

120 PU w/ Gravitron 76#
120 Bar Dips w/ Gravitron 76#

21:30

23/5'11/160

15.04 min

120 PU
120 Dips

9:54 As Rx'd
http://bodyfit4everybody.com/

9:54 As Rx'd
http://bodyfit4everybody.com/

@thesweatbox

10:25 new PR!!!

steve cole kicked my @$$!! our crossfit brother from the land down under!!

pull ups 12

dip 32

No rings

30 on the pullup bar

12:30 as rx'd (the bar at my gym sucks; it has the "grated" surface)

24m/75"/195 lbs

30 full extension false grip muscle ups

6:35 PR

Male
18 yrs
5'11
160

I train everyday at an MMA Gym and we just started using crossfit as our workout. Excellent system.

My time: 6:47
Best gym time: 4:32

As rx´d

9:30

Lost the skin from my wrists!

EJ
M/35/168
10:45
EJ

9:13 rx

m/35/194/5'9"

120 pull ups
120 dips
time- 20:58.06

Had done 29 after 12-12.30 min, then had 3-4 failed before completed 30th rep in 13.30 (old pr = 13.30 f*ck)

Did subs, 120 regular dips and HU: time: 25:58

as RX'D 6:17

as rxd 930

then push press, overhead squat

m/36/6'4"/95.5kg

Pack:
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.

7:04

as rx d
9 min 22
last few were jumping tho

as rx d
9 min 22
last few were jumping tho

worked on trying to learn muscle-ups, only managed to fu my shoulder

38:58
jumping with rings at top of head height

Posted for my son - 19/6'0/185 Time 4:45
first 3 sets of 6, then multiples.
I witnessed and counted
ffc

13:30

as rx'd in deezy's garage!

haven't done muscle-ups in a while! since sept 08'

16:00
(pr)

yeah Steve....27 minutes my ass!

19:30

120 pullups/120 dips broken into 24 sets of 5 each.

m/26/185

22.m.135.65"

as rx'd
8:13

Last Time/PR:
8:09(PR)

CFE 090412
WU
12:06 Did kneeling MU.
M/48/185#/72"

44/m/166

120 PU/120 Dips

16:50, hungover

22:47

Scaled to jumping muscle ups. Great for getting comfortable with the false grip and the body control in the dip up top but i definitely had the rings too low or i was jumping too high.

7:45

Jeff @ work
10 sets of 3
5:50

4/20/08 - 29.58 - 120 standing PUs/120 dips. Golf Elbow feeling tentative.

2/2/09 - 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.

m/26/5'9"/167lbs
20 sets of 6 pull ups and 6 dips each = 120 Pull ups and Dips

17:28

Made this up last night...

No WU, as I got into the weight room 15 min before close.

Shoulder still recovering so can't do muscle-ups or dips. Was gonna do knees-to-elbows instead of dips, but after trying one realized that's a movement I won't be performing for a while.

Instead did 120 pullups and 120 situps on incline situp bench (12 sets of 10 each). 10:55

Can't wait to be able use that shoulder again...

for puppies:

40 pull ups
80 bench dips

12:48

30:00

Knee Progression

1st time rxd 19:45

Rx'd: 6:35

pr by like over 2 min.

Jennie: 27 F 165# 5'9"
30 Muscle-ups for time:
(assisted w/ 24" Box)
Time= 6:47

30 jumping muscle ups un timed followed by 1 hour in the weight room with the track team (actually doing my job!) then 10 more jumping muscle ups. Muscle ups are fun, I wish I could do them the right way.

Only did 100 pullups/dips in sets of 10...
about 20 pullups were negatives and 30 dips were negatives.
28:42

CFWUx3
-120 pull-ups/dips (80-100 assist - same)
15:16 (15:33 last time; 14:25 before that)

Easing back in after 2 weeks off.

60 dips
60 pull-ups

12:26

9.11 (not full ext)

15 rds of 4 pullups/3 ring dips
8 rds of 3 pullups/2 ring dips
7 rds of 3 pullups with a parallel bar grip/2 ring dips

So 105 total pullups and 75 ring dips

23:26

Did 120 Pull ups and 120 dips
19:10 - Did one more set than needed on accident.

rx'd
4:33
6seconds slower than last time.
Swim 3hrs prior to wod.

21m175

30 MU as rx'd:

7:45 (pr!)

blew my old time out of the water by half (15:45). Felt good, so I made up the 100 inverted burpees before going to the 7x1 DL WOD.

Jumped rope
CFWUX2
14.12 PR by 5 secs

20'28" 120/120 strict. Hoo-ah...

The Reverend:

From tip-toes, no jumping:

13:59

PR baby.

Hi, im new to this community, I want to know what I need to work on to be able to do this. I been doing my own workouts and have been practicing hard. Im able to do 45 pulls in a row. I know this involves a whole kind of muscle but what? Does anyone know? Please help me, I want to be like MIKE, i mean ANDY.

Missed

19:45 rxd

41/m/176cm/72kg

As rx'd

8:15 (last time 8:04)
All MUs from fully extended hang position, no jump offs. Started with 5 consecutive MUs. One failed attempt today cost me a sub 8 minute time.

On a high bar. Trying to work the technique (as yet unable to get the transition). Only did 22 before my grip gave up.

did pulls and dips as rx'd: 11:42(PR)

-beat old PR by 1:39

20 minute run

subbed 120/120

about 38 minutes

m/48/175

120/120

22:45

Still learning MU's so had to jump these. Was a very slight jump though.

12:28

BWT:193
warm-up 20min on the Percor
60 pull-ups and Dips
:21::04

m/46/193
warmup 7 chins to chest 7 deep ring dips
scaled Tucker progresion rings 3" above eye level
30 reps 9:43
10 ring chins to chest
8 deep ring dips

34 yom 206 lbs.

50 pullups and 50 dips. Done on the pull up assist machine with no assistance.
9:00 even

60 pull up and dips
23:43

120/120 split into rounds of 3. 14:21

10 minute break and then....

150 KB swings for time: 6:26

30m/165/5'6"
7:24 as RX'd

28/m/195 (been on vacation)

as rx'd: 7:05

just moved and had no place in my garage for rings or pull up bar so i hung the rings from a tree in my front yard...needless to say my new neighbors think I'm crazy.

Didn't do this one. In Disney World w/family after tax season.

60 pull ups
60 ring dips
30 min

PR_ 12:14 dropped over 10 minutes off of last workout and PR'd by :14

49 min. Subbed Gravitron level 4 for pullups.

practice: still can't do an unassisted bar muscle-up

25/m/180/5'10''
as rx'd: 7:41
5K 23:00

m/29/6'/160

new to crosfit, first time doing this workout subbed 4pu/4dip. on playground

did sets of 4pu 4dip only made it through about 16 rounds in 30 min =total of 64 pu and dip

was absolutely toasted

m/33/5'9/185

120 pu/dips in 15:49.

Done in sets of 10 up to 60 each, then had to go to 5 per set. Ouch...

M/25/190

120 pullups
120 Bar Dips
9:47

30 w/rings 8:33 (pr)

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
at Rx 17:27
30 minute rest (drive home)
30 muscle ups for time
at Rx 12:57

10 muscle-ups in about 20 min and try for 11 umtil 30 min

100 dips
100 pull-ups

1:15:00