Last time this posted I achieved my first muscle up. Tomorrow I will try for 30.

Kick a$$

Awww yeeeeah, loving this one.

YEE HAAAAA

Hot-Nadia is yummy delicious.

Yeehaw! Did this one about two hours ago, and got me a new PR... 3:55! I think I'll make this one of the first WODs we do at the new CF Bogota box next week!

I'm new at this.
120 pull ups then 120 dips to substitute.
In that order?
Or do some pullups then dips then pullups etc.?
Any help would be great, thanks.

I knew it!

Tried the CFFB WOD -
30 unbroken over body weight back squats with 135. Then a 200m sprint and 30 burpees. Took 5 minutes.

Thrusters after up to 120 which is way off my PR.

Started it all by 11 OHS with 135 and only gave out because my wrist was kinked.

cant wait to do this fresh.

nice pic nadia - awesome

big props to the FRAT

go get some people

Does it count if I do 30 pull ups and 30 dips on rings.
I don't have enough space over head to do a full muscle up

So funny I was just thinking about this!

Antz-
Go to a park with your rings and set up shop on the swing set if the weather suits you well. That's what I do!

It's good to be back into the swing of things :)

any thoughts on bar versus ring muscle up? never have enough height to hang the rings but can do them on a bar no problem

Sevan and Carey, Thanks for putting that video together. The kids are going to be so excited!!

Did this WOD the other day with a twist:

30 muscle ups for time with 15 box jumps on the minute until I finished

Time: 4:54

All these xfit kids vids make me jealous that I didn't know about xfit as a kid. Those kids are going to be firebreathers. Oh well, gotta start somewhere!

3 2 1 go

...Ughghghgh, I'm still hurting from the pull-ups and pushups and situps and squats after my AF pt test...When my arms fall off I guess I will type posts with my toes...in 3-2-1!

Now I won't be able to wipe this huge smile off my face.

I was waiting for this one, first time doing it, got my muscle-up a few weeks ago.

Hum, maybe I will do some jumping MUs and the WOD from Thursday... I am 99% sure that trying to do 30 jumping MUs will ruin my elbows!!

as rx'd

4:32

welcome back cougar

Dont have rings so its...
120 Pull-ups at once ... then 120 dips at once?
vs 30 MU's.

Why does this seem a tad unfair to me? HOWEVER THERE MUST BE METHOD IN THE MADNESS!!!
Count me in!!!

Just finished Thursday's thruster wod after a very long day. Details are there, but I did hit a PR at 160#, whoot!

I'm hiking Half Dome tomorrow, so have a great Friday everyone and get after it!

Man hugs and bad english, Go FRAT!

Question about the muscle ups:

Do you drop from the top? Or do you go from full extension at the bottom, to full at the top and then BACK down?

If you go for consecutive muscle ups, any tips on maintaining or reseting the false grip??

Also, CF Kids is rad.

Jah_lyon 19,

It's not supposed to be fair! If you can't do muscle ups then work on your dips and pullups. I suggest trying to pull as high as you can (eg chest to bar pull ups) and the lowest dips you can. You may not want to do 120 chest to bar pullups or deep dips, but muscle ups require it.

Matt,
The best way that I have found to maintain the false grip for several reps is to roll the wrists out when you hit the bottom of the dip and transition it sort of mirrored to the transition on the way up. It should be a control move for sure.

Anybody else have trouble viewing the burgner video. Looks like the file is corrupted for me.

Rookie-
Thanks, for the welcome back and for the time to beat! Even though last time I was like 9 somethin...not even close! One day...

Playoff Beard-
Congrats on the PR on the max thrusters! Good luck and have fun on your hike :)

RE: CAP Elite...

No e-mail response from the CEO on why he's advertising Crossfit while he's not affiliated.

herm - did you really expect something back

playoff - way to go. happy hiking

We just dont have rings at my highschool and Im fairly certain it would take me forever to do 120 pullups. How many bar muscle ups would equate to 30 ring muscle ups?

dang, the much-maligned 4 for 1 PU/Dips substitution. gonna strap on a 45 lb. plate and shoot for... 60 of each?

Nadia, you look awesome!!!

Done at Crossfit after coaching. Partitioned out to one MU about every 20 seconds. RX:

9:00.

Could have done this faster. Next time partition to every 15 seconds. Hopefully the next time this WOD comes up, I will be able to link MU.

Does anyone know if there is a different prescription for straight bar muscle ups compaired to ring muscle ups?

30 MU
Time: 05,58

oh no. no rings = death by pull-ups...dips i'm good with. i think. 8)

Use VLC to watch burgener movie. Something is wrong with it, doesn't work with media player...

By the way...

I did Nicole for the first time yesterday and got to thinking afterwards.

* Should I only try to maximize on # of pullups (and just jog the 400m to use it at rest)?

* Should I try to maximize pullups and still try to run every 400m as fast as I possibly can (and maybe rest a bit before next session of pullups)?

* Should I try to crank out as many pullups as possible every round, or should I go for the total max?

What I did was something like 6-7 pullups every round (except first round where I did 12), and I ran the 400m in something like 90s each (total of 8 or 9 rounds). For me that meant I didn't go all out on the pullups (let go of the bar 1 rep or so shy of failure) and I left some gas in the tank on every 400m. So how should I do it? Does it even matter.

If nobody has a better suggestion I'll do as many pullups I possibly can before I fall of on every round (disregarding the time-loss). I will also try to run every 400m on 1min flat (won't make it though). I'm probably gonna need to rest 30s between running and pullups with this strategy.

Kind of frustrating that something so seemingy simple could turn out to be so complex. At least in my head... ;-)

Haha this was the perfect WOD, I just installed my rings in my garage tonight and did my first muscle up. Check out the video:

http://s2.photobucket.com/albums/y35/Swartzism/?action=view¤t=005.flv

120/120 is worthless punishing sub.

Do muscle up technique work + weighted "chest/abs to bar" pullups and weighted "super deep" dips instead.

did this about a week ago. 9:30 as RX'd

"Nicole...strategy"

Comment #35 - Posted by: mango

These 2 words don't belong in the same sentence. Go as hard as you can on everything, and see what happens.

"Do muscle up technique work + weighted "chest/abs to bar" pullups and weighted "super deep" dips instead."

Comment #37 - Posted by: SteveL

Good idea.

Just home from the thrusters. Oh, the magic of the knee socks and lip gloss!! I BELIEVE!! (tks Pony!)
65-85-95-115(f)-110(f)-95-100 YAY!! :)
Stuck around and coached my friend to 200! And he's *new* to CF!! I was like a proud mama yelling and jumping! Rest/travel day for me tomorrow - off to spend some time w/my hunny! GO, FRAT GO!

Just getting started with CF. Don't have the rings yet so I'm gonna have to do the pullups and dips. Dips are okay, pullups I gotta work on. So far I am loving this .. and the eating is great too - lovin them veggies :)

@39 Herm

Yeah, pretty much what I thought. Is it ok to "waste" some of the time before pullups on just breathing? 400m on full throttle is about the pukiest thing I know. Dunno if I can do pullups directly after, might need a few secs... I will just plain simply try to work myself up to shorter rest intervals I guess.

And I gotta learn the kip! I just can't find any rythm in the swinging of the legs. Instead of pulling legs back after every "landing" and the swinging legs forward and hip-thrusting up I have to do one extra swing while hanging at full extension. Dunno why. Probably crappy at pushing of the bar, or?

This should
go well
After a
Long swim

Adam comment 12, ring versus bar muscle ups.

I do both all of the time. Here's my two cents. Rings muscle ups are tougher, hands down.

Pro Bar Muscle ups: When you do a bar muscle up you have to have a stronger pull to get over the bar. Yup, its true.

Pro Ring muscle ups: You have to stabilize the rings the entire time keeping them by your sides in order to accomplish a muscle up on the rings. Yup, its true.

Bottom line, its tougher to keep the rings stabilized than it is to pull harder on the bar. My 30 muscle ups for time WOD is about a third faster if I do it on the bar as compared to the rings.

Rings are better for crossfit training.

I hope this helps,

Have Fun, Train hard,

Billy

i broke the swing set with my rings last time this came around,it was tough though,didnt give in to my weight until about rep 18.Bar muscle ups i hope are 30=30,if not im still only doing 30,shoulder been feeling a lil "dicey"here lately.Plus i would think since we are trying to use muscle confusion as a training tool bar MUs as opposed to ring MUs are a welcome spin on things,Good times

11:07 as Req'd

m/40/182/6'1"

does anyone know if we can't do mu do we do regular pull ups or kipping pull ups and how we should space out the pu's and dips???

Sage Burgener snatching= beautiful.

Max thruster 210 pounds

Rest 15 minutes then

"Amy" (crossfit football)

14-10-6
2 pood kb swing
50# dumbells thruster
Pull-ups

3:26

Big hugs to the FRAT you are the best of the best

M/31/6'3"/200

Sub'd 3 CTB Pullups + 3 Ring Dips = 1 MU

22:18

30 min
82 pu
120 dips
First Time
ABN

120 regular pull ups not kipping pull-ups??

m/27/207/72

did 8 mu

then 5 pull 5 dip until failure

The CF Kids video is one of the best. Great coaching techniques and clearly they love it and have fun. That's what it is all about!

Do Not have rings, but am asking the gym to install them.

I did pull ups until I could not do anymore, then I switched to lateral rows. Still sucked.

With dips, I did 80- then switched to pushups.

With this regimen I did the entire workout in 25:09.

Tough for the first time doing it, but I can tell I am getting stronger on pull ups.

120 pu/ 120 dips

11.10

m 20 yr. 6'1" 240lbs
looks like it's 120/120 today. can't get the muscle-ups down yet, still working on form & just plain getting up there! it'll come eventually. glad to be doing crossfit again finally!

48/m/6'/203/week 29 CF

Time to whine a bit...missed thrusters yesterday ...can't do muscleups (yet)...my pullups and dips suck (I'm working at it though) and 120 of each would have to be super assisted so to catch up did:

5 rounds as many reps as possible for time of:
135 lb thrusters 5 3 2 3 2 total 15
1 band pullups 6 4 4 5 4 total 23
Dips 5 4 4 4 4 total 21 time 11:09

@ #49 Seeing as the default pullup in CF is the kipping pullup, it is probably ok to kip both the pullup and kip if doing the sub for MU as 4 reps.

Of course...you could do it strict.

Best bet is to try sets of 25-50% of your max rep Pu and dips, be they kipped or not if you're going that route.

@ #43, sounds like your standard bar kip and mine are cousins as it usually takes me a swing to reset each rep. very lame in the longrun.

As I mentioned earlier, I did Nicole yesterday, and tried to do kipping pullups. Guess where I got DOMS (muscle soreness)?

In the pecs!!! Is that from pushing off the bar or what? Hillarious! :D

M/24/5'9"/195

120 Pullups/120 Dips

I felt like a beast...I have come a good ways in 29 days of CF. Very happy that I finished sub 30 mins.

Time: 29:15

6 rnds of 20 each. I think this strategy slowed me down, but 1st time doing this WOD. Gonna try something different next time. I lost a couple of mins on time cuz my base gym/globo gym was packed. So I had to wait a couple of times.

I never realized how useless 90% of the gym equipment is until I started CF.

DO WORK!!!

m/30/5'10/205

120 pull-ups/120 dips
22:52

as rx'd

9:10

Great video, Eric. I love seeing kids do this stuff. Simply adorable.

m/41/5'6"/145

as rx'd: 9:44
2:25 slower than last time.

If you haven't done so, look at the kids video. As important as adult Crossfit is for for promoting health, getting kids exposed has several times the potential. Crossfit Kids represents the untapped future of the movement.

timer broke this morning so no time
but was doing one every ten seconds until rep 24

Timed using mobile phone timer. The phone went dead so no time. However I was able to do it in two sets. Did this one on the rings.

My lats feel like they no longer want to be attached to my body.

http://www.endlesshumanpotential.com

m/41/200/5'11"

WU
Row 500
60 jack
15 back ext
15 situp
15 squat

40 pullups (bench assisted)
40 dips

Time: 8:15

Alternated 10 of each. Further broke dips into sets of 5. Broken even more on last set

Last time, I did a total of 30 each in 15:00

I have a son! Gavin William Else was born last night at 21:11 weighing in at a hefty 8lbs 13ozs! I couldn't be prouder of my wife going all natural. It was a WOD for time I can never complete!

I hope this little boy likes to do handstand pushups! Wow, I am excited!

1st time doing muscle-up's

13 MU (then parks employee told me i couldn't be on the playground before 9am...)

then 35 PU/Bar Dips

20:00

Went to train my group of 4 this morning only to have 1 missing, so I jumped in for 2 v 2 (Guys v Girls) on the Practice Crossfit WOD shown in the CFJ. Except instead of 7 rounds, I made it 10 :)
10 rounds
7 burpees
7 box jumps
7 DB Hang Cleans (20#/35#)
One person completes the sequence and rests while the next goes to complete the sequence = 1 round.
18:35 PHOTO FINISH TIE!

Will probably still do the muscle ups later, weather depending. My legs are currently jello :)

M/41/5'11"/185

Did 30 MU from kneeling position--did not time

Hand still healing; direct pressure from the quick transition to support is very painful - doing too many MUs in a row changes my technique for the worst (the pain in my hand causes me to do MUs with the rings wide).

10 sets of 3 reps with straight elbows at the hang and support each rep. I can manage short sets by a quick icing between every set.

120 pull ups, 120 dips

8:39

50m/5'10"/216
cfwu x 3
Combined two workouts.
7x1 thrusters along with dips/pullups
1 round thruster followed byy 5 dips and 5 pull ups.
Thrusters; 95,115,135,155,165,170,175

Who cares about the MUs...Nadia and Miranda are hotties!!

#c. Geoff congrats bro!!! I become a father 2 months ago...man this is it this is the ultimate experience congrats!!! A new crossfitter has arrive

Hey Eric (Cougar Hunter) nice job bro i saw some of your WODs you got it you are a great trainer...

Big hugs to the FRAT hey Playoff Beard my brother go to Aromas i hope you guys have a great time

Big hugs to the FRAT!!! Cookie, Herm, Fat Tony, Fitmom,Rookie, Fitmom's mom, Julie Parisien, Jennifer, COS, Jakers, OneFastBird21, Gene, Bingo, JPW, Adam Rogers, Lisa 40, in8girl all you guys big hugs and my best wishes

Is that serious?!?!?
120 pull-ups and 120 Dips is the equivilent to 30 muscle ups???

WOW!!!! I better get to where I can do a dang muscle up... ha ha ha

I would try this but I don't have all day to get up to 120 pull ups... lol

41/m/176cm/72kg

As rx'd

6:44 (PR by more than a minute!)

3-3-2-2-2-2-2-2-2-2-2-2-2-2 starting a new set every 30 seconds. Started all MUs from fully extended arms, no jump-offs.

Practicing the transition phase from a kneeling position during my warm-up helped my technique a lot.

Part of warm-up: 25 consecutive double unders (PR)
After WOD: 30 consecutive double unders (PR)

Maybe I'll celebrate my 3-PR-day with some extra carbs like in ice cream...

120 pullups-120 ring dips
21:00 partitioned into 12 rounds of ten of each

Congratulations to Geoff on the newborn

Big congrats to Geoff! Baby boys are awesome. baby girls rock too, right s'more?;)
thrusters: 100-115-125-125-130-130-130
hubby 4 weeks in: 125-135-145-155 (see note)-135-135-135
He got half way up the press part and nearly tipped over backwards.Thankfully he's loaded with testosterone and adrenaline and just muscled it from 3" behind his head to back in front. It was a very scary moment in the garage gym with kids running around and refrigerator and bikes nearby..!
I started a bumper plate fund for our health and safety (an envelope into which we deposit spare money - yeah, what's THAT?)
Anybody got any used bumper plates they want to get rid of within driving distance of Michigan?
plan for today since no MU's yet. The video yesterday of the rocky mtn. qualifiers was so cool. I loved the 5000lb concept. I'm going to do 65# for 77 reps ground to overhead. Trying for under 6 minutes.

not as rx'd, went heavy (i agree, #37 SteveL)

strapped on a 45 lb. plate:
PUs x 60
Dips x 60

24 min.

not as rx'd, went heavy (i agree, #37 SteveL)

strapped on a 45 lb. plate:
PUs x 60
Dips x 60

24 min.

17:57

You are right Julie Parisien girls are awesome i love my baby girl she is like sugar of life for me she comes yo make things sweet...big hugs Julie P

31/m/5'10"/210

120 pullups/dips

21:59

did 5 pull ups/10 dips

91 PUs
120 dips

finished with 29 jumping pull ups

35:56

need to buy some rings

32/m/6/2"/205

Just did this WOD last Saturday to save my legs for a biathlon on Memorial Day.

9:58 (PR by over 2 minutes)

It took me about a minute to get the last rep (failed 4 times before getting it). Got some nice strap burn marks on my arms :-)

Phil 4:13

m/36(tomorrow)/215ish/5'11

Subbed 120 Pullups/Bar dips
19:52

Aiming for 120 pullups/120 dips in sets of 4...but my grip and left shoulder had other plans.

80 pull-ups/80 deep dips
26:02

Pull-ups are definitely getting more consistent, as I never had to do a single this time, and first 4 rounds were 4 unbroken.

m/32/5'9"/169

120 Pull-ups/Dips 16:12 (PR by 2:00 mins)

Thanks to

FooteSoldier

Now I have an idea of how to attempt to get through this workout. I was originally thinking I would be trying to do 120 pullups all day long, but with this tactic I might be able to get through it, probably not, but I will give it everything I got...

m/63/196
27 Muscle-ups for time (From knees,Pull-jump-dip)
13:46

Cesar: 20 Muscle-ups= 7:48

Olga, 10 Rounds of:
3 Body Rows & 3 Jumps to support= 10:37

nice spot nadia!

As rx'd 4:42

32 mins 120's

m/32/165

3:58

First time being able to do 30 without at least one of my shoulders bursting into flames!

Work hard. Play Harder!

36 Min.
120's (assisted)

120 pullups
120 dips

17:04

120PUs 120Dips

m/17/5'10/147

time: 12:10

bw 165

120/120

14:45

+ 24 lb weight vest

the last time i did this I was weighing 265lb and did it in 26 min. Currently weighing in at a whopping 278 i should get it in 24 min!!

m/29/5'11/170

rx 6:13

30 Bar Muscle ups - 6:15

* burned out too fast
* major blisters on palms
* (PR with rings is 3:24)

Pony's Lil MetCon
21-15-9
HPC 65# / Burpees
11:31

*FRAT ALERT*
Boy have I lost it. I knew I was gonna suck because I've been off the M/Cs but jeez.. that was tare-uh-bull. Can't wait to get back and bring my numbers with my new strength :)

Geoff- happy day! Congrats on your little one

PB&J- jealous of your hike, but then again I'm getting a facial on my day off today so not really

cookie- my love, I had to go back to my car to get my gloss. Helped me pull 196# off the floor, even tho' some dope was bangin' away on the heavy bag next to me makin' the chains squeak and creak in a most annoying way. I thought of Pedro & Elaine and all their eedjits LOL. & me too- weekend with the Lucky Guy :)

s'more- little girls are the best. My little girl is 12, she just earned the first section on her belt in MMA. I saw her test, amazed watching her dive roll around on the floor, kick and punch. She has the cutest little biceps you ever saw LOL I am VERY proud of her. This weekend at her dance recital she gets a trophy for 10 years dancing. Can you see me beaming?

carrie mcgee- girrrrrl, we could TALK about the head games with lifting. Yup. Just keep on keepin' on...'ts how it goes. You are GREAT.

in8girl- are you overtraining, hon? Sleepin' well?

cynthiaj- how is your garden? My peonies & roses are a sight! Love you

Rookie, Eric, Allie, FitMom(&Mom), jakers, JulieP, ChIsBo, onefastbird21, fattony et al...big frontal hugs, bad english, and a knuckle sandwich too

25:00 With partitions

M/35/6'/255lbs

Buy in:

400 M run on treadmill, 10 push ups, 10 back extensions, 10 overhead squat with a broom stick, then stretching

Pack level:

60 pull-ups (sets 1-5 were jumping then the remaining 10 sets were chair assisted)
60 dips (sets 1-3 were regular dips and the remaining 12 sets were bench dips)

9:52:78

No cash out today. I need to start doing this, at least stretching.

I'm still having trouble sticking to good foods. I like junk food and beer way too much, lol. In time I guess. Love this cross fit though!

120 pull ups
120 dips
RX
30:48
9 blisters. not cool

M/23/6'1/180

as Rx'd

7:57 (PR)

Paced myself way too much. Hit 20 and realized I was going way too slow. Did the last 10 in about 1:40. Next time I'll game this better.

man i suck at pull ups

120/120 w/70# assist on gravitron

25:57. thought I wouldn't have to use the grav for dips but my grip strength was shot from the PUs

We did 120 pull-ups/120 dips.
4:4, times 30 rounds.

M/50/5'11"/172

18:44 (new pr)

F/50/5'6"/135

27:19, no assist on pull-ups/20# assist on dips

C: 15:25 w/ Tucker's toe assist. I'll go higher next time w/ the rings.

M: 14:40 w/ toe assist. First ~10 were jumping, first time doing muscle-ups!

At Elan park off of Barksdale road, hung the rings up on the basketball hoop support.

Congrats Geoff #70!! AWESOME!!! Big props to wifey on goin natural! I didnt know what love is until i had a child :) Blessings to all of you!

Rx'd 11:42 ...kinda a PR.

First time I did all 30 with full lock out and hands turned out at the bottom. I could only do 3 at once because I kept losing the false grip. Turned into singles by rep 12.

No place, really, to do MU's in Gold's Gym, so I tried to use a barbell at the top of the squat area. On my first, ever, MU attempt I slammed my knees into a support bar! DOH!

Changed up to PU/Dips progression.

Did 120 PU and 120 Dips, alternating roughly 10 for 10.
Time: 19:34

M/5'10"/168

as rx'd

4:55

M/35/190

30 seated muscleups (no time kept)

sets broke up 3 rounds of 10

then did:

ring dips 12,8,6,4,4
ring pullups 12,8,6,4,4

Did the 5000lb challenge in 5:38 - 65# ground to overhead 77 reps. Totally stoked that I managed such a good time. took a lot of grunting and groaning! and a few reps that did not count...
mu's are a not a skill I have yet. did 4 sets of 10 pull ups and 10 ring dips. all shoulder could muster. you muscle up studs and studettes are outstanding!

m/20/5'8"/160

subbed 120pu/120dips

14:06

have to get me some of those rings....

M/29/5'10"/168

as rx'd

4:55

25/M/155/5'11"

18:23

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/29/2009#workout_660

"He makes it fun!". Best comment from a great vid. I visit your kids blog regularly Eric, your doing an excellent job with your kids.

Oh man it's been a while. Nursing a hurt back is no fun when you can't do WOD's.

120 kipping pull-ups
120 ring dips

Sets of ten

Under an hour... Ouch

25/m/5'11"/204
15:00 rx'd

080103
22:09

090529
90 pull-ups and 90 dips - 30:00

m/5'3"/160/29

as rxed (slung rings over the railing to my apt staircase)

9:49 PR!!!

last time 29:42

Nothing wrong with a twenty minute improvement! Man that felt nice. usually I have to warm up and try about fifteen before my body remembers the movement and I can start popping them out. this time, jumped on and hit my first try, so i started the clock and started going. still no real doubles without touching the ground, just very quick singles, so good improvement for me! Feels great.

Rookie--as usual you are a beast, I've narrowed the gap, but I'm still not sure I can see you up there ahead of me yet!

Get it FRAT!!!

7:44
A little less than a minute off my PR but it's alright, I'm just getting back into things since my vacation.

13 second interval good for the first 20 then I just kind of gassed. Next time.

M/46/5-11/ 200

My club won't install rings (or a climbing rope for that matter) due to liability concerns.

Pull Ups: 6 x 20
Dips: 6 x 20

9:50

m/25/140/5'11"

6:35(PR) last time was 8:33
Missing some skin on my wrists but you know what they say pain for time.

can't wait to do Oly-lift cert in September in Boston!

made up "Twins" finally today..figured I needed more help with weights.

TIME: 19:13
head (more like hair) to floor HSPU
85# thrusters
"L" pull ups-not all had arms at full extension

will tackle muscle ups on Sunday..maybe!

M/48/6'/184

30 Ring Dips 45 Sec
120 Pullups 8:30 Min
Total Time: 9:15

m/31/153

120 pull-ups/120 dips (using a bar)

Took me well over an hour... I'd say 80% or so of the time was spent on dips, while I blew through the pull-ups without problem. Maybe my technique sucks or I'm just plain weak. Also worked out at a gym and had to wait for equipment a few times, so I threw some sit-ups in the mix (about 90) while I was waiting.

120 dips & pull ups
23:16 (PR) almost 5m faster

41/m/155
7:37

120 pull ups, 120 dips

16:49 (No PR) - did reps of 12 x 10 rounds

Pull-ups completed outside
Temp: 102

M/69"/169

F/25/5'0"/124lbs

26:32

30 rounds:
4 pullups
4 jumping ring dips

I suck at ring dips, but the pullups are coming along nicely.

17:46 as RX'd

That's about a 40 minute PR! :P

I started out doing sets of 4, 3 and 2

as rxed 13:23 (PR)

M/33/5'8"/155lbs

Love it....plan on shaving off another 3 min. next time (3rd time ever)

m/29/6'1/194

as rx'd

5:07 pr (should have pushed a bit harder)

Herm #26,

He deleted all of the comments under the youtube video that is linked to:

http://www.capelite.com

Someone please send this guy a message. He is hurting the Houston market by calling what he does CROSSFIT. It is almost worse than that South African dude.

http://eddieenriquez.com/index.html

This is the owner of that CAP Elite place. You can't see anything about him on the CAP website but I googled his youtube name and there is a capelite link on it. He is also affiliated with a site called mytrainer.com that pretty much fails to do what CrossFit.com does successfully.

120 Pullups
120 Dips

6 sets of 20 each

21'02"

45/60

Question for anyone. I did these muscle ups on a bar because the pull-up bar at globo gym is not high enough. How do muscle ups on rings compare to on a bar? Would love anyones experience. I acutally just got my first muscle up yesterday. Crossfit kicks ass!

Excellent work Eric with the kids. You know your doing it right if the kids answer: because it's fun!!! Great job!

4:36

30 Muscle-ups for time

Post time to comments.

6:35

3:03 rxd

30 Muscle-ups for time

Post time to comments.

6:35

6:00 even

120 pullups
120 dips

6 sets of 20 each alternating

27:09

120 pull-ups and 120 dips, as Rx'd. Time: 18:57 (PR by almost 6 minutes).

Last time this came up (mid-April), this took me almost 25 minutes and my shoulders were destroyed for days after. I remember that I had to switch from sets of 10 to sets of 5, and the last 60 pull-ups/dips took me 16 minutes. This time went much better, I did sets of 10 the whole way through - dips were broken after set 4, pull-ups broken after set 6. Because of the globogym layout, I had 20-30 sec of rest between each exercise (walking from the only decent pull-up bar to the only unassisted dip station). And my shoulders feel okay - not great - certainly better than last time.

5:41 kipping bar MU (4:17pr)

34/F/5'10"/153

Yesterday:
My one troublesome shoulder was not up for thrusters – did front squat singles instead:

154
176
186
198 PR
205 F
200 PR
202 F

Today:
30 MUs as Rx'd
8:09 PR (almost 2 1/2 minutes faster than last time)

Big Day today - First Muscle Up

Did about 20 MUs with a lot of failed attempts and 10 MUs with a bit of a jump took about 30 mins.

M/27/5'9"/155

39m/6/185

5:09pr

29:12 - first time completing whis wod

M/43/6'0"/175
120 pull ups 90 kipping and 30 jumping
120 ring dips
20:40
8 minutes slower than last time but closer to Rx'd

NYPD Officer Omar Edwards was mistakenly shot and killed by another officer today. Omar may your wife and two children have peace throughout this tragedy. Officer D. may God give you the strength to survive this tragedy.

Al Sharpton....none of the other officers called you requesting for your lies and race baiting.

Omar....one last time....3-2-1....GO!!! RIP

Sorry, folks....he was a good cop and one of bike patrol officers and a fitness fanatic.

CINDY

Have not not done crossfit for a couple months, so I did CINDY.

32 ROUNDS
last time 29
Brampton fire rocks

I'm %^&**^^*())_ in
You're $%#@^*& out
Kenny Powers

f/22/5'1"/125

30 muscle ups
Time: 20:36

This was only my second time doing this WOD since I learned how to do Mmuscle ups(before hand I was doing the 120 pull ups and dips) I was rather disappointed in my time this morning. Last time I completed my 30 muscle-ups in 14:22.

2nd time for this one as Rx'd 12 minutes flat. Pr'd by 8 minutes.

scaled and modified

15Rs of 4 pu and 4 dips

13:51

Really worked on form and achieving more MUs than last time this WOD came up. Last time 1st MU today 10 feel pretty good about it but still need a lot of practice.
Going to do more later to work on form.

outside in playgound

30 muscle ups (singles, from almost dead hang, dropping from top)

time: 14'15!

last time was 20mu + 40pu + 40 dips in 28min =)

M/47/66/135

29 MU at ~16 m, then just couldn't bag the last one because my hands were just too torn up...what am I doing wrong???

Patty, nice job way to finish...

Al Hillah REO Crew

120 pullups + 120 Dips = 11:15.

I really need to get some rings....

12 Sets of
10x jumping pullups
10x dips

27:00 minutes

31/M/190

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

11:23 - half minute better than last time.

33/m/160

120 PU 120 Dips

20:09

I am nursing a sore wrist, so I made up Michael today.

22:37 (31 sec off my PR)

30 Muscle-ups for time

Time was 36 min solid.

This is the most reps I ever did, the First time I did this WOD RX'd. Thank God. Finally.

And oh yes I am happy with my 36min. too.

Warm up was 30 GHD situps
30 back ext 40lbs.

13:08

Did 30 jumping PU (a few honest reps in there, maybe 10) and 30 true dips, then moved to lat machine and assisted dips, and did a boatload of each at various weights, alternating sets of 5 reps. Not that time is important, but was doing this for about 20 minutes.

120 pull ups then 120 dips

16min 36sec

One of Favorites. I just did my first 2 Muscle ups after 7 months strict main site Cross Fitting. Thanks CF for everything.
As Rx'd 14:14

Pesh Valley, Kunar

One of Favorites. I just did my first 2 Muscle ups after 7 months strict main site Cross Fitting. Thanks CF for everything.
As Rx'd 14:14
2-real Muscle Ups
28- Assisted toes on chair

Pesh Valley, Kunar

C.E.O. of Cap Elite on his right to use the CrossFit name without afiliation.

This is not a Crossfit only facility. It's only a small piece of what we do. We have 2 certified trainers teaching Crossfit here and if you truly understood the concept behind Crossfit you would stop making idiotic comments. By the way, use your real name instead of hiding behind a user name.

See for yourself and feel free to email him:
eddie@capelite.com

http://www.youtube.com/watch?v=pQz_NvUiur8&eurl=http%3A%2F%2Fwww%2Ecapelite%2Ecom%2F&feature=player_embedded

cfwux2 (scaled pullup/dips)
burgwux2

30 muscle ups
(assisted=toes on ten inch box for pullup only - dip done with no assist)
13:31

********FRAT*************

16 WEEKS POST-OP...

Today is the last day of the 16-week Physical Therapy and rehab from my Labrum repair surgery on 2/6/09. Doc said I may now resume my "normal activities". Since what he thinks is normal isn't what is my normal, I'll be ramping up the program from beginner levels back up to where I was, pending the results of the other shoulder's MRI next week.

Right shoulder MRI scheduled for 6/2/09. After the shoulders are put back together, I can start working on my right hip! :)

*************FRAT OUT*************

Still not even close to a muscle up for me. Tried a couple from my knees, can't put through the transition to the dip.

So I figured that all those complex angles you put your body through in the transition were just as important as the strength of the pullup & dip (not that I could do 120 of each of those in a reasonable amount of time anyway!).

So I came up with, for time:
30 ring pullups
30 ring dips
30 bar pullups
30 ring pushups
30 ring rows
30 pushups

17:34 for me. Definitely felt all the angles & stabilization. Anyone else care to try?

OK...so I'm pretty new at this, but I'm giving it all I got. Can't do muscle ups yet, so I did pull ups and dips with the gravitron.

I did all 120 pull ups--20/85 lbs. and 100/80 lbs.
I did all 120 dips--120/75lbs.

F/37/124
120 pullups & 120 dips: 19:40
All kipping pullups, first set got a pr with 30 in a row! Dips were done at dip station- these were much harder for me today than pullups were. I have not been doing the CFWU and it shows! Back to basics....About 3 mins slower than last time, but last time did dips on paralettes. Gotta get me a muscle up one of these days!

17:01

120 & 120 as I don't have access to equipment for MUs

"Herm #26, He deleted all of the comments under the youtube video "

Comment #141 - Posted by: 365 Athlete at May 29, 2009 10:04 AM

Wow, so I guess he's blatantly just covering his own butt now. Okay, let's see if we can "persuade" him to shut down his CF advertising...I have asked him 3 times over e-mail if he is a CF affiliate, and no answer.

Bombard him with E-mail him if you love the integrity of Crossfit:

eddie@capelite.com

31/m/fat

10 minutes of

2 pull ups
2 dips

Didnt count how many rounds.

M/29/6'4"/200

Very appropriate wod since I just got my first muscle-up yesterday!

Rx'd

23:31

Nice job girls, way to rep Team 2!

Nadia and Miranda kicked some serious butt, at altitude.

M/17/5'11/165

As Rx'd, 4:14
PR

m/35/5'8/151

30 muscles as rx'd 6:25 pr by 2:20....

120 pu/120 dips

26:17

Sets of 4/4

9:04
30 Jumping MU

M/29/6'/180

120 PUps/120 Dips
23 mins.
(First half I did each PUp/Dip one-after the other to closer emulate MUp, but it was taking too long and I kept losing count, so I split them into sets of 20 after that)

Then ran 3.2 miles and did some more PUps and dips.

120pu/120 dips
sets of 4/4

26:17

M 29yrs, 201lbs, 22min, 120pu/120dips

rx'd 8:16

28/m/65"/155lbs.

120 Pull ups
120 Dips

22:00

Broken into 10 sets of 12 reps of each

F/32/124

(Modified Muscle Ups - from floor w/ small bend in knees until arms are straight, slight push off from feet)

---18 attempts, 15 completed - ripped skin from my both wrists.
---Followed with 15 ring dips

I can't wait to get a full unassisted muscle up!!!!

(Warmed up with pull ups)

6:00

up from 5:12 last time

M/37/200/6'3"

120pu/120d

26:53

Started out with kipping pullups (20), then had to break it up 10 and 10. Finished the last 50 pullups as jumping pullups. Weak, but didn't quit (felt like it). Hands look lovely now!

as rx'd

9:13

12X10's -17:01

12X10's - 17:01

No time logged, all muscle ups done assisted.

Got my first Muscle-up today!

Plus i received my copy of Every Second Counts in the mail, What a day!

Scaled WOD: 20 Muscle-ups for time: 13:26 min

M/34/202/6'0"

m/38/76/195

Rain-borne necessity breeds invention for us beanpoles:

Hung my rings off PU bar inside so they were armpit-high, then did pullups from sitting cross-legged and ring dips from standing. Used the 4-1 rule for the regular PU/dip sub, but this was much harder for me. I'll call it my floor-to-ceiling WOD (ie, ass on the floor to head hitting ceiling)...

26:15 vs last time 16:50 doing regular PUs/dips.

60 Pullups
60 dips
12:08

M/32/160 6'1

22:41 as rx'd

NOT PR

3:21 (PR)
bar MUs

M/38/6'2"/200

8:14 as Rx.

first day of XF, man I'm outta shape. 16:35

30 jumping muscle ups 27:41

can't do a MU or a kipping PL, so did the 120 PL/120 dip sub. did 4PL/4DP sets. wish I could kip.

28:23

finished with a run on the Engr. Trail - 25:05 - 3 min off my best, but felt like a turtle with my back still burning from the WOD

10:44

4:1 sub dip/pull-up (120/120)
approx. 32 mins

cfwu x 3 (-pulls, -dips)

blew my timing but I felt good. First time on real rings vs. the rock rings I've used before. A tad tougher on real rings.

~20mins.

10:44 as RX'd

last time 13:58

Got my first Muscle-up this week! 27:43 10 rxd. and 20 assisted. Feel like I got hit by a truck, in a good way!

subbed 100 PU/dips

PU: 10:15 (PR)
Dips: 10:41 (PR)

90 muscle up progressions (from toes and then jumping ring dip)
23:50

As Rx'd 6:04

All MU's were full lockout with a wrists turned outward on every effort.

22/m/6'0/179lbs

120 Pull-ups
120 Dips

alternating sets
16:15
Had to wait a few seconds @ some sets for people on the bars, DAMN THE OVER CROWDED GYM

WOD as prescribed. Time=4:37

5:30 as pseudo rx'd.

Did 30 MUs on pull up handles on cable machine. Thought my time was out of this world, but looking at what has been said, I still have much room to improve. Could def have gone a little harder, but not too much with out hurting myself. I really need to work on breaking through that "safety barrier."

m/41/159

Sub - 70 pullups/70 ring dips

12:57

5:58

PR by :50. All reps from palms out elbows extended to full lock-out at top. No pacing, just did as many as possible right out of the gate and kept going.

30 ring MUs, alternating with another person, timed but not for time. 22:09

No failures. Last time we played around with alternating MUs I completed 28 (with 5 or more failures) and had nothing left for the last 2. Real happy I got 30 for the first time.

got my first ever muscle up today! kept it at that and will aim for 30 in a couple of weeks

As Rx'd:
8:54 (0:16 PR)

Set up shop at the Kids Park on the swings again. I kip the hell out of those suckers that's for sure.
The week or so off has done me some good. I'm so full of energy right now i feel like i could do a 3rd WOD today, but i'm not that stupid.
Or maybe it's also because i'm so amped that i finally have my C2 and GHD all set up. All that's missing is the pullup bar...

25/m/5'11"/177
Thrusters makeup
95-135-155-175-185-195(PR)-200(PR)
MU
17:43 for 17
Tried 13 attempts at #18 for around 8 min before giving up.
Better than last time 3 in 30 min.

27:00 after standard warmup

went to negatives on pullups from 50-0
went to negatives on dips from 40-0

30 - m - 165 - 5'7 - beginner

M/49/151/1-1-06

What a treat! I was visited today in my gym by AMPed and Vigilant Sniper, both just graduated from the U.S. Naval Academy at Annapolis and both Crossfitters. AMPed is the oldest child of my closest friend in Cleveland, a young woman I have known for all 22 years of her life. What a treat.

Adapted from day 2 at NorCal

22DL, various weights
Farmer's walk 200M, various weights, flat
22 DB Thrusters, various weights
200M Farmer's walk
22PU
400M Run, flat
22 OH Squat, various weights
400M run

Vigilant Sniper 17:28
bingo 17:59
AMPed 18:42

An honor and a privilege to workout with these two fine young people.

See you both tomorrow AM at CF Cleveland!

4:52 as RxD

PR by about 2 min.

m/22/167/6'

15:54

did 38 mins last time so I significantly improved...still had to do them on a bar because I couldn't hang my rings high enough and I was pressed for time so I couldnt take the time to locate a higher area

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

30 Muscle-ups: 15:07
From kneeling, rings 14” below bar.
Met goal of one rep every 31 seconds.
Foam roll after
Compared to 090412: 16:03

30 muscle up progressions toes on the floor to start. 4:25

50 pullups
50 dips

I puppied up!! 40 jumping pull ups and 40 bench dips 2:23 I should have rested just a bit between. Next time I'll move a little higher up the food chain and really go for it! Wish me luck!

3rd time as Rx'd - 10:26 (PR)

Felt really strong today. Split into sets:

5-5-5-5-5-3-1-1

Had to control myself to not do too many each set.

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

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 13:41.

Still can't do consecutive MU w/o dropping off the rings.

120 pullups
120 dips

13:54

PR by one second! Every second counts!!

46/182

5:44 as Rx'ed. PR by :48.

M/32/5'4"/142lbs
AS RX'd
10:02
13 seconds faster than last time. Started real strong, faded near the end.

14:32 pr 120/120

Never tried a muscle up before so i tried unsuccessfully to do some beforehand which was a mistake. I think it caused the inside of my right arm to go numb and tingly as i got to around dip number 80 during "the wad". I kept going but decided to stop finally since my arm was being all wack.

103 pullups
100 dips

24 minutes something

m/38/5'10/155ish

Jumping MU's. Next time I'm using a band.

10:44

I miss the skin on my wrists... =] Next time I'll use tape.

Neither the gym nor any of the local playgrounds had a bar high enough to start the MUs with fully extended arms, so the MUs were started with hands about 2ft above head on the rings. I'd say at least 50% had some sort of jump, but I'm not gonna complain too much when I think about how ugly my MUs were last time I did this.

5min Double Unders
CFWU x 3
30 MUs = 3:35

120 and 120

19:40

rx'd 4:13

I did my first two bar muscle-ups a couple of days ago, but when I tried today I couldn't get over the bar.

120 pull-ups
120 dips

10:32 (PR)

8:14

Used MU progression. Bottom of rings were at top of head height when kneeling. First time doing the wod...looking forward to the day where I can do the real thing!

Just not my day for muscleups. 25 in 28:18.

Arms are still shaking! LOL

As Rx'd with:
120 Pullups
120 Dips

Time: 17:30

Previous Time: 19:45

Sub'd:

120 pull-ups
60 ring dips

9:27

8:32

20sec better than last time. pr remains 6:32. I guess I shouldn't have surfed in the morning and then done snatch skills work prior to the MUs.

I did 100 of each.

20:43

M 37 5'8" 180
30x 4PUs+4 ring dips after the first 40 the dips were jumping
14:23

m 20 yr. 6'1" 240lbs
24:18 (120 pullups & 120 bench dips)

i don't think i've ever done 120 pull-ups in a month before lol! this was rough but bring on the next one!

m/218/34/6"0

used my homemade rings, but shoulder impingement is now a big issue for this movement. Couldn't even get one. went to the bar, but by that time, i was discouraged, so since I was behind, I did yesterday's thruster workout instead:

95/135/135/135/155/135/135

could feel the pain in my shoulder at 155, so went back down to 135. Not a good workout day.

m/21/150/5'7

120 pullups 120 dips

22:14

did the dips on the pull-up bar (rolled into dip position)

S/f

30 Bar MU's:

3:56 PR by a few minutes!

then CFFB: 14-10-6 of 70#DB Swing,50#DB Thruster,Pullup - 6:26. First time trying DB thrusters, OUCH!

then strength: 3x8/10 reps of Weighted PU/Dip superset - 25#,45#,70#

Then go home.

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

90/90 Pullups/Dips (partitioned as needed) = 14:58

1RM Thrusters 205-215-235(F)-225-230-235(F)-230

120/120
15:48 half was at 6:00 then ouch...

24/m/5'7/162#

Last time I pushed nearly into an hour after getting stuck around 15 reps. Don't know what was so different this time, but busted out the first 6 straight then broke the rest into 2's and 1's with no more than about 10 seconds in between each rep.

7:27 BIG PR

Can't believe how easily they came this time.

Might have cheated the ROM just a little bit at the bottom; I never really got to full extension because I'd lose my false grip -- I think with some chalk it'd be a different story.

F/45/5'2"/130

am bike to work 28:50 followed by

30 assisted muscle ups
(kneeling on floor, rings shoulder height, pushing a bit w/feet to get through the transition)
7:35

then 5 rounds of
3 ring pullups
20 unanchored situps with 10# dumbbell in each hand
20 oblique twists with one 10# dumbbell

pm bike home 35:44

120 pull-ups 120 dips
no place for rings
13:47

Hey #259 Brian P that crossfit football 14-10-6 "Amy" is really tough the dumbell thrusters are hell ah??...agreed??

30 Bar Muscle Ups:
5:00 on the button.

Overhead Squat 5reps/set:
95
115
135
145
155

Don't have rings so no MUs or a place to dips
Did 120 pu/ 120 sit-ups
22:17

m/220/6'1"/28

120 pu 120 dips

14:24

Gohl,

i built a legit pull up bar for under 15 dollars at home depot. u can build to hang from almost anything. hope it helps.

CFWU-minus pu's
No mu's
3x
800 meter run
jump rope 200x
21 pu's
31 minutes

9:48

PR by over 2 min. paced off at 20sec intervals, did the last 3 as fast as possible.

8:52, as rx'd.

Disappointed. Started out with a plan and couldn't hold it. Did 3, then 2 at 30 sec, then 3 at 1 min, then 2 at 1:30. Had 10 at the 2 min mark. Then 14 at the 3 min mark. Then, it's all hazy. A few doubles and then all singles after that. Blech.

Herm et al. Here is the response I got from capelite:

Josh, its cool if you don't understand the entire Crossfit concept. One year under one roof of Crossfit doesn't make you an expert at criticising short video clips. We have 2 certified trainers with much more experience than just crossfit. Ryan Bushfiled heads our Crossfit program and clients have seen great results. Sometimes a small clip from a video doesn't tell the whole story. Keep that in mind next time. In fact, if you look closely you will see Ryan actually coaching people on the spot.
Please focus on your own business if you have one.

FWIW

M/19/6'4''/190

18:48

did 16 mu's, then couldn't get any more, so I threw on a 20# vest and did 20 jumping mu's

gonna start doing this wod once per week :)

30 MU

time = 6:36 (PR by 9 sec)

m/42/163/6'

sub 120 pu/ring dips: 16:57

last time: 22:04

39/m/190

as rx'd
120/120
NEW PR! 11:39 (old 12:55)

5:12rx'ed big pr (last was 7:35)

Also did 120 dip/pull @15:35

My arms are jello.

#144~ I think bar muscle ups are easier than ring ones. I get a little kip going on each of 'em, but with the bar being stable I think they are easier-easier on the shoulders too!

Russian F/S,S/P routine,just finished after ! gym was closed !,(attendant tryin tae rush me out,but had to finish )doin m/ups later ,got ma rings up in the garage .

M/29/6'1/184

5:11 as rx'd, w/full extension and pronation at bottom every rep.

1st post
3rd week of CF
bar MU's in 8:30
M/29/180

2nd week of CF
60 jump pullups and 60 assisted dips
9:25
F/27/138

26/5'9"/138

9:33 as rx'd

120 pullups/120 dips 18:05

It's a little odd but yesterday after thrusters I worked muscle ups as I hadn't done any in a few weeks. Find I lose the false grip strength if I don't tackle them every couple of weeks. Anyway quite slow yesterday, did 12 in 15 minutes.

Today with a little bit of confidence gained from yesterday knocked out 30 in 22:20. Not bad. This wod was one of the crossfit dragons I had to slay. It tok me almost 18 months but finally I have completed this wod as prescribed. Next!

33/M/6'00/184

8:57

Was on a 7:15 pace until rep #24. I had 5 total misses before I hit #30. Would have been a pr. Would have been...

Read the WOD wrong. Did 150/150 as opposed to 120/120. That will teach me for taking a fast look at WOD. Did it in 23:00. Body feels like jello, but I love it! The LWC crew got mentally tough from this one!!!

22 / M / 5'9" / 135lb

Did CF Total today. I missed the last one sick, so my last CFT was on 1/24.

Squat
Last time 185, this time 200
Press
Last time 85, this time 85
Deadlift
Last time 180, this time 200

Total
Last time 450, this time 485

Scaled to Brand X "Puppies"
40 Pullups and 40 Dips for time

M/26/5'7"/163.2

7:22

This is my second time doing 30 muscles ups. First time was just under 30 minutes.

This time:

9:34

After the first 30 I felt as if I could have done them faster so I took a 10 minute rest and decided to do another 30. I completed another 15 in 3:30 before I ripped a set of blisters at my wrist. I couldn't help but smile anyway.

60 pullups
60 bench dips
in sets of 3.

About 16 minutes.

60 pullups
60 bench dips

in sets of 3.

About 16 minutes

m/39/5'4"/141

As RX'd: 13:22

First time doing any wod with MUs; have always done the subs. Finally got some real rings. Got a few MUs at home on a setup that's really too low for MUs. Took the rings to the park and got my 30 with 1 miss and lots of rest between six sets of 5. Plenty of room to improve time.

For my own future reference:
00:39 @ rep 5
02:11 @ rep 10
04:44 @ rep 15
07:44 @ rep 20
10:35 @ rep 25
13:22 @ rep 30

19min w/ body rows & bench dips x 3

I tried a system of 3 muscle-ups every 30 seconds for 5 minutes. It was good, up until 21. Slowed down a bit after that.

5:26 (down from my last time of 6:57)

my favorite WOD... heres a vid of myself and the owner of the place i train at doing them

http://www.youtube.com/watch?v=yE8y6mGfeOk

30 muscle-ups on a straight bar for time (I don't have rings at my gym)

9:45

Round 1: 10 pull-ups (no assist), 10 dips, 1/4 mile treadmill run 2% incline
Round 2: 10 pull-ups (16# assist), 10 dips, 1/4 mile treadmill run 2% incline
Round 3: 10 pull-ups (22# assist), 10 dips, 1/4 mile treadmill run 2% incline
Round 4: 10 pull-ups (28# assist), 10 dips, 1/2 mile treadmill run 2% incline

21:42

1st Muscle Up today! and 17 more singles after that! I've been working since Level 1 Cert at Torii Station, Okinawa in Jan 08 and it just all came together today! I encourage those who haven't gotten one yet to keep working. Semper fi, Jeremy

#269 Mr. Delicious
What is this $15 Pull up bar you speak of? I may email you about it!

#273 joshmacd-
That guy is clearly a moron. If Ryan really does have any type of Crossfit Certification, he must have been taking a snooze through all the instruction. Those KB Swings make me want to puke in disgust. His "coaching" for the push press...appalling. The SDHPs...two thumbs down. DB Cleans...that poor ladies knees. Just to name a few. He fails at life in my book. What a tool!

subbed 150/150 - no time, about 2-3 min rest btwn sets. alternating p/u, dips: 6 sets of 10, 5 sets of 8, 2 sets of 7, 6 sets of 6. still in first month, this was brutal! arms are jello.

11 min as rx d
down from 9 min 22
i guess a month of climbing in yosemite really affected my time
oh well

m/57/159#
30 muscle-ups-rx'd-19:21- improved by 6:30

then 21 rounds of May Painstorm-rx'd.

just got back from the field today, and i needed something to do, 30 muscle ups was perfect. and setting a PR by 54 sec just made it even better.

CFWUx2
30 MU for time, as rx'd
7:33

30 yom, 185 lbs

7:49 as rx'd

M/29/250lb

120- the first twenty are good but then i had to jump pulls
120- After a while i needed to go to the Assited machine

26:31

out of town. did 120 pullups and 120 HSPU's. Untimed. Form broke down on HSPU's after about the 8th set of 10. Need more shoulder work.

120/120.... definitely not fun but it went much faster than the last time. 36:31 last time, 22:38 this time.

47 - 6' - 210#

As RX'd:

5:40 (PR)

Pack scaling
60 seated muscle-ups
4:43
Little bit too easy, want to try jumping muscle-ups next time

Pack
60 seated muscle-ups
6:39

14:26
(68,54), (33,26)

m/48/177

Started with some shoulder presses:

Shoulder Press, 5 reps, 45/115/130(Tied PR)/115(7 reps)/115(5 reps)/115(4 reps)

Then went to the HS track and threw my rings over the goalpost for the wod:

Muscle Up Progressions, From Knees, Rings at 63", 30 reps (10-5-5-5-5), 7:51

Began from knees with rings at 63 inches. At this height my arms were almost straight from the start. Pressed off my toes as needed to make the transition. Felt really good. Time to move the rings up a couple more inches. Over the past few months I have moved the rings up in increments from 48 inches. Pretty soon I'll be flying solo on muscle ups.

After completing the wod, I ran a 440 for time. Got it done in 1:11. I'm certain that this is the fastest I have run a 440 since college. I would like to get my time below 1 minute. With CrossFit there's always something to work on....

Mama and the kids took the day off.

30/m/198

14:59 as rx'd.

done in singles with arms slightly bent at bottom.

1000m row
cfwu x 3 -pullups,-dips
120 pullups
120 dips
34:11

M/19/178lb

pullups and dips
21:06

30 Muscle ups

today's time: 3min. 36sec.

last time compared: 5.05

7:11

Compare to:
090412 - 11:40
080926 - 12:03
080801 - 14:41

as rx'ed

6:43

F/22/5'6"/142

Did last week's "4 rounds of 400m run and 50 air squats" again, and pr'd!

old pr - 14:08
new pr - 12:49!

10:13
Disappointing considering I did the first 20 in 4:20. The last 10 ended up being one set of 2 and the rest 1's.

5/2/2/3/2/2/2/2/2/1/1/1/1/1/1/1/1

Afterwards did snatch practice. Yesterdays video with coach B and Sage really got me motivated.

Gohl,
shoot me an email at this address. ill be able to respond asap.

SUB 120 bd
SUB 120 pu

19:24
previous 21:35

M/39/150

30 MU's for time: 2:52 PR

CFWU2
Jog 800 m

As Rx'd
5-5-4-3-2-2-2-2-2-1-1-1
8:27

Then CFE Cycling WOD
15 minute WU
8x 1 K Sprints in 1:28 to 1:58
15 minute spin to cool down.
About 30 K total

m/29/6'/165

subbbed pullups/dips (playground)

28:30 (approx, minor technical difficulties)

did sets of 10 and 10, halfway through had to scale dips (used my feet a tad)

ripped hand open at pu 100 and had to go to jumping pullups as to not really jack it up. i finished out with 30 straight jumping pu (extra 10 for good measure) and 20 dips (w/ assist)

starting to feel way better on pullups definitely could have finished them out without the hand issue. my kip is starting to come around. major work needed on dips, still a big weakness.

last time w/ this workout only got to 64 pullups/dips in 30 min and basically couldn't do anymore so quit. and this time a month and some change later i did all 120/120 (some scaling) in less than 30 min.

crossfit works

Did 30 pullups and 30 dips, but didn't time it, assume 40 min.

"rhabdo"

Hey man whats the stradegy? sets of ten w/o touching the floor? That is a BEASTLY time brother!!!!

I just put up my rings today. Elite. I put 4 (2 for each ring) - 3" eye-lag screws into 2x10s 19. o.c. in my garage ceiling. Never touched the rings before today so I figured I'd give 30 muscle ups a shot...

HAHAHA.

I quickly and humbly subbed 60 ring dips and 60 ring pull ups. I didn't time them because my 9 year old was trying to teach me the lever and the muscle up in between sets. He's a gymnast and quickly becoming an avid Crossfitter himself.

7:19. PR by around 3 minutes.

I was hoping for sub six, and was on track to be really close. I did 28 by the 5:40 mark, then failed about 6 times before I got the last two. Still a big improvement.

PU- first 70 no assist. Last 50 jumping. 8:48
Dips no assist
Total time: 15:00 flat!

only had time for 60 PU and 60 dips, no rings yet! Did do a long version of the tabata on the treadmill (2min on 1min off with incline and 7min/mile. Quality workout and good time.

M/40/186

30 Jumping Muscle-ups for time

9:52

i did jumping ring muscle ups and didnt time it.then i did a bunch of pull ups butt couldnt use the false grip.ill have to work on that first.

Did we get an R2D1 joke for Oldroyd yet? Anyone? Anyways, nice work ladies. I think you made a lot of desktop backgrounds this week.

34yom / 212lbs

Puppy

40 jumping pull-ups
40 bench dips

2:17 pu
1:12 bd

3:29 total

I really wish I had rings and somewhere to hang them.

120 Pull-ups 120 dips. Found a park that has a place to do both pull-ups and dips. Arms are totally shot!

I turned 40 today and I just watched my son graduate high school. Great birthday!

Still need a lot of work at these. Had to us a bench (to hang my feet from) for most of them. pushed off as little as possible with my toes

I suck...

11:53

Busted a big old callus off my left hand doing pull ups today. Thank god for that old article in the Journal on hand rips!

im a newbie f/25/5'9"/135

puppies:

40 assisted pull-ups
40 dips

so very bad :( 14:22

definitely need to work on my upper body strength!

33:36 for 10 sets 12 pull ups & ring dips--pu unbroken vs
38:05 120 pull ups & ring dips 10 sets, pu unbroken 4/15/09
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.

M/29/6'/195
9:05

Noob!

No rings at the house so 120 pull ups and 120 dips. Forgot to check the sun dial before I started so no time. Wow...tough stuff...but I like it!

Lee M/28/6'2"/200

The Porch:
120 pull ups 120 dips
26:44

Zac M/19/6'3"/180

Pack:
60 pull-ups and 60 dips
25:14

16:37

jungle gym...had a terrible start, bad grip, gnats...blah blah blah

pr 15:45

120 pullups & dips (30 sets: 4 pullups, 4 dips)
19:00 (PR)

(Previous Time: 28:44)

10:48

Some 250lb body-building dude kept asking me about my rings and wanted to try them... annoying, but I welcomed his curiosity. He didn't even come close to one muscle-up; I was happy to open his eyes to real fitness.

20/m/157/5'9

30m/158/69"

as rx'd 7:23. 78 seconds slower than last time.
colin 9:13

scaled and modified. 3 rounds of 30 pullups and 40 dips. 24:54.

M/35/5'7"/205/Newbie

Marine vet; CF fan & wannabe for years, but not an 'actual' XFitter; Poser time is over!

Warmed up w/ 5 min on eliptical. Then did CF official warmup, 3 rounds, heavily modified and scaled. Use my local Y so no, they have little space and not a lot of the gear for CF.

Samson Stretch (3x30 sec)
OHS: 3x15
Sit-up 3x15
Back-extension 2x15, 1x7 (no extension equipment, made do using benches, hurt)
Pull-up 1x7, 6, 7 lots of assist from the machine
Dip 2x6, 1x5

Pullups and dips were toughest, of course. Can usually do about 3 DH pullups, prob 10 kipping.

Finished with 1000m on C2 in 5:31, which I know is slow. Def could have burned harder on that.

How pathetic is it that a wimp version of the CF "warmup" is a tough workout for me? Very. No more. Gotta kick the fat and get fit.

I couldn't figure out the false grip. I ended up having to do the pull-ups/ dips.

Pull-ups:
30(ish) dead hang (sets of 4)
51 kipping (sets of 5)
39 assisted with a bench

120 dips

28:20

120/120 18:24 One day I will get a muscle-up!

9:25

Jodi (F/30/111)

5:00pm
30 Muscleups
Time: 5:17 (PR by 1:11)

I'm super stoked!! Especially considering I wasn't sure if I was going to train or not because of this stupid cold I've got.

Third day doing the WOD

120 pull-ups/120 bar dips 32:07

Better late than never.....

43/171

As rx'd:

9:08 - Felt good, about a minute off PR

M/28/157lbs

120s
32:03

F/27/5'0"/108
Bench assstd MU's: 7:12

6 rounds
10 Pulls
10 Dips
9:42
then 50 Sits

120's

17:13

120 dips
120 pu
16:30 as rx'd

120/120
20:45

120/120
20:45

Would a 4 Pullup and 1 or 2 ring dip sub work?

as rx'd...

120 PUs/120 Regular Dips

29:46

m/23/6'/170lbs

120 PUs/120 Bar Dips

10:35 (PR by 2 minutes)

10 sets of 12 each.

PUs broken after 2nd set/Dips unbroken

30 Ring Muscle-ups
10:19

My first muscle up and my 30th in the same workout! As RX'd: 36:13

13:54 as rx'd...last time 27+

18:01 pr
previous 19:32

30 ring muscle-ups
6:56 (PR)
One at a time

M/25/5'7"/158lbs

120/120
14:14

Did jumping pullups on last 60. Hands were bleeding all over after pullups, had to wrap hands with towels for dips so that I didn't get blood on the dip bar. Love it!

M/43/185/5'9"
120 Pull Ups
120 Ring Dips
23:00

Did not do MUs due to lower back muscle strain.

I did this one today because I did "Diane" yesterday with 8x2 of OHS before with my body weight (thank god I only weigh 145). I did the the MU's pool side in 3:58 and followed them up with 50 inbred cousins #20 and a 500m kick set in the pool.

sub'd CFF WOD
16,12,9 strict underhand chin-ups
185,205,205,205,205 power clean 5X3
5 60-80 yard sprints

As Rx'd - 6:17. New PR. Cool.

M/33/70/170

scaled/subbed

60 ring pull-ups
40 ring dips

18:15

As RX'd

13:18 (PR)

22 minutes: Used assist machine last 5 rounds for pull ups.

5'8" 155lb male 30yo 7:40 as Rx'd (on bar). Thumb hurts - Doc is a total wuss!

3:20 rx'd

120 pull ups
120 dips
assisted 31min

WU: 2 rounds CFWU-pull ups, 3 rounds 10x45# thrusters, 10x2 pd KB swings, 10x box jumps

Did 120/120 broken down into sets of 3/3.

4/12: 14:21
5/30: 13:05

38/m/5'11/165 (5/30/09)

30x Jumping Muscle-Up
3:45 (1:53 better than last time)

no rings..

4 mile run then

120pu/120dips.
i did it as sets of 10 rotating, then sets of 6 rotating.
35:26. stopped a few times to let my 5 yo get on the pu bar. She's into the crossfit. did 3 rounds pu x 3, push ups x3, dips x3 and a handstand. love it.

M/24/160#/5'7"

No Rings - subbed 120 PU/Dips
(25 x 4) + (2 x 10)

Time: 19:55

P.PR - 14:04

Recovering from some kind of bug. Still a little weak

btw: 154

11:02 assisted w/ rings at height of 52''

4 months with crossfit and finally able to do a muscle up.

16 in 14 min.

shoulder couldn't take anymore. Tree branch swaying makes it hard to string more than one together.

Me: 42yo/M/5'10"/175lbs/12%BF (oh no, time to get serious again about my Paleo Zone diet)

Warm Up: 30 seconds of shoulder stretches

WOD: 30 Muscle Ups for time: 8:26

Cool Down: One victory Muscle Up :-)

I did not have any time today or equipment so I did bar muscle ups. Some of them were good and some were crappy. The funny part of it is that now 30 muscle ups are not enough of a workout without the CFWU and a skills based cool down.

Have Fun, Train Hard,

Billy

120pu/120dips

9:45 (PR by over 4 minutes)

Followed by snatch practice since my technique is terrible.

as rx'd
6:27
way tougher than last time; way out of shape

as rx'd:

120 pullups
120 dips

(12reps x 10 rds)

side-grip pullups

18:51

8:47 120 120

Did the "muscle-up progression" movemnt.

ie: feet on ground, pull into jumping ring dip.

30 for time: 10:07

Well.. we both did 30 muscle ups from our knees aka Jeff Tucker's muscle up progression.

58/M/199 - 10:35

48/F/125 - 33:08

RX - 7:22

Pullups and dips. 17:58.

cfwu x 1

30 muscle ups:

25:49 5/29/2009

30 rounds:
4 pullups
4 ring dips

17:33 5/30/2009
17:31 4/12/2009
22:57 2/2/2009
30:00 9/26/2008 (bar dips)

Sub: 60 ring hang ups + 60 ring dips.
Alternated: 30 HU/30 DIPS

Time: 16:42.

www.dinhelsenorge.no

16:42

sub: 60 ring HU and 60 dips

30/30

15:21

28/f/5'0"/150

120 pull ups / 120 dips
6 sets of 20 each

2 sets assisted by 70lbs
4 sets assisted by 80lbs

15:59

Not too shabby for my first time...will keep working on it!!

m/39/158
13:56 - 120 pull ups/120 ring dips

as rx'd:

9:33 (PR by almost 14 minutes)

m/31/509/205

M/39/200/5'10"

as rx'd=17:30

8:29 pr by 5 min. 11 seconds

First time doing it Rx'd and psyched about it. Finished in 34:56. I took it a little slower just so I knew I could get through. Improve from there.

28/M/140

The sub is much harder than the actual 30 muscle ups. I'm on the road, I have no problem doing 30 muscle ups on rings but I haven't been able to get a muscle up on a pullup bar yet. Did 90 pullups and 90 dips. 120 doesn't seem right to me, even 90/90 feels more difficult to me than 30 muscle ups, I think that it must be an issue of technique vs. strength.

90/90- 15:17. My 30 m/u PR is 11:15.

5:57 pr

Did 30 jumping muscle-ups and 20 more with my feet on an 18 inch box. Did not keep time.

Rings still not ceiling mounted, hanging from squat rack
Sub'd ring dips (60), pull ups (120)
12:45

23 min

10 rounds 6 pullups, 10 dips.
1st 5 free, 2nd 5 gravitron levels 6x2,8,9x2

10 mins

pr by 2 minutes.

this followed 5 rounds of 400m run, 30 box jumps, 30 20 lb wall ball

120/120

34:00 damn Im slow!

First time!!!

10 rounds of 10 Pull-Ups and 10 Dips, totaling 100 of each, would have finished but I ripped my hands apart. Need to get some rings once I get back from this deployment.

in the garage:

as rx'd

12:02 (pr)

16:00 last time

@thesweatbox

9:22 new PR!

T-Rex
subbed 150-jumping pullups & 150-pushups
20:48

no muscle ups yet
17:23 pr by over 5 and 1/2 minutes
4 flappers

20:53 as rx'd :)

I'm posting this time with pride. I've had to walk away from this wod twice before, to my ultimate frustration. I got it done today though, and it'll only get better.

I'm only happy when I'm laying on the floor with sweat buring my eyes, and since I started CF I've never been happier. Good times..

5:55

120/120 13m58s

tried bar muscle ups, no good
no longer have rings so the 120/120 was it for me

wrecked

GRRRR! It practically killed me in the beginning, but in the end, I showed that #@!%*& WOD.

30 MU's: 22:31

Almost 3 times longer than my PR. 17 misses by the time I reached my first 15. Eventually, I took off my iPod and my heart rate strap, and just buckled down, focusing on technique. Apparently, I'm doing these just infrequently enough to allow my brain to forget how to do them. Great time Jon H!

As rx'd

6:38

@ CrossFit All In ~ 4:54, :32 sec shy of pr,

1000 meter row
Oly skills based warm up with a little kipping practice

120 Pull ups
120 Dips
32:56

I did the first 90 at 1 and 1 since the dip station and the pull up bar are in the same place. It probably slowed down my time but since I was able to keep going with minimal rest do to the exercise ratio it actually helped my MetCon.
The last 30 were straight through on the each exercise just to really burn out. I also switched to chin ups just to hit different angles.

Finished with stretching and 100 Glute Ham sit ups. I need to focus more on my cool down and stretching, my shoulders and knees are hurting and I think that has a lot to do with it.

12:57
5-2-2-2-2-2-2-2-singles to end

M/33/185

As Rx'd 30 Muscleups
6:35 PR by 14min love it !!

sub'd 4 of each, completed 13 rounds after doing the thruster workout from the day before.

120 dips and 120 pull up sub. No access to rings.

19:43, much harder than I expected it to be, was going for under 15 min. Maybe next time

60 pullups and 60 dips (sets of 10 reps or 5 reps depending on rest interval)

6:59, PR by 1:28

M/33/193/6'

120/120

19:58

25:00

29/m/64kg

30 muscle ups 8 mins.

14:47

#429 Browler! Thats a massive PR!!!!

21/m/222lb/6'2"

21 sets of:
4 pullups, 4 dips

For pullups, 2 sets kipping, 2 sets assited ring

21/m/222lb/6'2"

21 sets of:
4 pullups, 4 dips

For pullups, 2 sets kipping, 2 sets assited ring

26:00

23/m/180
8:24 as rx'd

33 yom 220 bwt

30 muscles-ups for time
subbed assisted muscle-ups (rings chest height, toes touching ground for assistance)
time 8:50

crossfit football wod
10 40yd sprints (little over 40)
6 sec work interval / 44 seconds rest
finished under the 6 secs on all 10

as rx'd.

TIME - 21:35

Stomach bug- skipped to recover.

Subbed p/us and dips 13:46

28 male 198

did 90 pull ups and 45 ring dips for which took 32:45 sec

m/ 26/ 200/ 74"

Did bar muscleups

6:32

120 Pullups
120 Dips

17:30
m/27/175/6'

30/05/09
M/33/80kg
Second time attempting this workout. The last time I tore my hands so badly I couldn't train for over a week. Took more care this time. No obvious ill effects.
23:17

M/39/195

As Rx'd 11:05

Red 7

Warmup: Road bike to work
8:37

69 Pullups
79 dips

21:18

m/35/155

as rx'd
4:59

As rx'd

5.54

M/30/169

Wod as rx'd 12:15.

Beat my previous pr by 30 min!!!!!!

24/m/175

assisted muscleups...working on form

7:29

30 Ring Dips
30 Pull-ups
6:48

WOD 30 M/UPS
4.05
6 m/ups + the rest slight jumping m/ups.just so pleased to get my m/ups back !keep losing them !gonnae try again and see how many i can get,probably take about an hour !

Scaled to 30 +25# pull-ups and 30 +25# dips.

Broke the pull-ups into sets of 3, 11 sets total, last one was a 2/1 split instead of a 3.

dips were 5/5/5/5/10, so I think I could've done more at once on those, or used a heavier weight.

total time: 23mins

8 total.

34/M/204/6'1"

Subbed 120 pullups and 90 ring dips

13:02 as rx'd

20 reps.
Last time 15.
I do these until I hit 3 fails in a row. Then I stop so as not to "grease" the wrong "groove."

M/33/185

Kelly as Rx'd 24:15
kinda cruised thru
this time beat my
last time by 2 min
push harder next time !!

#436
Thanks man I did not have chaulk or tape last time makes a big difference love CrossFit!!

120/120
7.52 pr from 8.56

20:04

First time trying muscle ups. Did them from a kneeling position.

as rxd
8:13

Sub Pullups and dips. ~20:30

cfwu -pu -dips
arm bike 5 minutes @ level 6

120 pull ups and dips

39:29

Pack: 60 pullups and dips(4/4)

9:21

120 Pull-ups
120 Dips

24:01

120 Pull-ups
120 dips
17:35

did bench + pulldowns then dips + pullups (some assitance) total 100 reps

bench + pullups then dips pullups(40 reps w assistance) 100 reps total

120 pull ups and 60 ring dips

sets of 4 and 2

19:53

120 pull ups 120 dips 15:16. not a pr but had to wait for D-bags on the dip bar and and doing triceps extensions by the pull up bar. if not for that i think i would have had a pr or at least very close. mager did jumping pull ups.

oct 8 48.02
today 49.24
gotta increase tempo but my dips are toughest ..muscle weak not winded

120/120

22 min

done Sunday 5/31/09

breakfast: run 45 minutes = 6.1 miles

cfwu

WOD: 30 muscle-ups
rings, hands turned out at the bottom

time = 5:03

I am AL m/42/170lbs/68"

My first time getting through this WoD doing all muscleups! So, my new PR is 13:49.

Thank you XFIT!

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

12:02
-------------------------------------------------------------
Compare to 090412

12:14

120 pull-ups
120 Dips
20:02

120 Pullups/Ring Dips
23:20

Had to do the MU's from knees. don't have a bar that is high enough at the globo gym. No straight bar available there either, only split bars.

6:51~Not a legit time. Will have to find a place where I can set the rings up a proper height.

30- m-168

as rxd, 733

back squat x5
135,205,225,245,265

Pack scaling:

60 dips - 60 pullups 19:00

120's 22:30

7:39 pr by 23 mins.

as rx'd

rings over a tree in the park :p

total time: 8:09

EJ
M/36/169
11:25 NO KIPS/WITH NEG....NOT ENOUGH CEILING HEIGHT
EJ

27 yom 6'2" 160#

Pre: Warmup x1

As rx'd with bar:

6:08 (3 seconds off PR)

Post: 500m row cool down 1:59 and push jerk practice

16:49 for 120 kipping pull ups and 120 dips

As rx'd

7:15 PR

(Last time, 12:35)

F/27/109

120 red band pu
120 jumping rd

29:46

21:13

120 pull ups
60 ring dips

CFWU

60 pullups
60 dips

switched machines every 10
pullups were done in sets of 5

8:10

120s

sets of 10

13:14

120 Pullups and Dips

20:05

m/36/6'4"/94kg

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.

30 jumping muscle ups on Smith Machine
3:30

23.m.140.65"

as rx'd
6:12(PR)
*also did this on my birthday May 20th @7:12

Last Time:
8:13

Last PR:
8:09

120 pu's and dips

24:30

M/33/71"/177

PU - 120x - Jumping
Dips - 120x - Assisted

17:30

WU
30 Muscle Ups (Kneeling)
10:33
M/48/187#/72"

30:56

Sub 4 and 4 pullups/dips, 30 sets.

25:30 with 90 pullups and 45 ringdips

substituted MU with feet on box---a lot of assistance.
Time about 15:00

previous was 100 pull/dips in 28:42

m/35/5'9/174

CFWU-3. Reg 1st set. 12 pushups instead of PU & dips 2nd. 12 pushups, HSPU 3rd. Superman. Burgener.
8:37-kneeling
Disappointed w/time. Must not have pushed hard enough at the beginning.
Last time: 8:22

as rx'd:

7.55 (not full ext)

m/36/200/6'

5:05 (pr)

M/26/170
13:30 (PR)

M/40/185

120 pullups/120 dips: 20:11

Workout was done with a walking cast on left foot after breaking it last week and umbilical hernia surgery four weeks ago. About six minutes slower than last time.

Nothing like a challenge.

More better faster

M/40/6'/197

as rx'ed
30 kipping ring muscle ups

24:45

ca 5/round @ 30; first pu then chins..23. sucked.

@ home
5 muscle ups
75 pullups/ring dips (sets of 3)
22:20

rx'd: 5:20 pr by 1:15.

post: fs 3X3 at 155. easy.

M/24/184

As Rx'd:
12:56 PR
I need to go harder.

as rx'ed 4:32 Always from a dead hang.

28/m/190

5:51 (just off my 5:42 PR)

12:20
None as rx'd / all jumping with rings at head height

34 yom 202 lbs.

50 pullups and 50 dips. 6:57 done on pullup machine with no assist. Last time 9:00 flat

4 rounds of weighted ladders then dips 1-2-3-4-5 with 20 lbs.

total 60 pu and dips
45 minutes

30 MUs from knees

10:59

30/m/162/5'6"
6:01 (PR)

M/26/6"/172

120 Pu's and 120 Dips

13:40

As Rx'd
13:14

M/35/172
As rx'd 3:59

m/41/195/5'11"

WU
jacks
few pullup and dip

scale
50 bench assist pullup, 50 bar dip

12:25
Last time I did 40 of each in 8:15, I was well off that pace today, but I did more.

Pullups were done in sets of 10. Alternated with dips in sets of 10,5,3 and 2 as time wne on.

6.48
wu=run 5 K to pier with Bowie
last time:a slow 11min for 30 or 21.
wu-30 min stairs home lvl 8
wrists pain, been a long time

86 Pull ups
60 Ring Dips
33 min

M/62/5'11"/197
as rxd: 15:11

1st four rounds 7:55
did jumping pullups
Had to leave park. suspicious characters
4-8 60 lbs assist on dips 100 pullups
9-12 60 and 130
Wasn't tired, muscles just failing
Grip held up nicely
Weighing 342

32.30

8:25 (PR)

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