I know the games are coming up and all but really? After today's W.O.D.. Thank god you program this stuff and not me

wow!

Alright if you say so. Bring it on!

Can't wait for the games! woooohooooo!

I feel great after today and can't wait to tackle this one.

well i got my kettlebell but rings haven't come in yet. i guess parallel bars the best sub for muscle ups?

My back hurts in the middle from those front squats, bar was pushing on my neck, any suggestions?

Hello all, this is my first post. Been doing the WOD for the past few weeks and loving it. This one should be great. One question, has anyone else who is relatively new this crossfit been very fatigued? I have never felt this tired before, and hope my body adjusts accordingly.

Thanks Lauren for the early post!

Wow- I can't do completely as RX'ed but I am psyched just the same. Will do MU progression on rings and 1 pood KB. Here's to 6AM WOD in the dirty Jersey :)

I can see Dave and Coach meeting with the real estate developer...
Developer- "So, what do you fellas think?"
Developer's Brain- "Oh please find me someone who will take this God forsaken land, please, please, any offer."
Dave and Coach- "We'll take it!"
Dave and Coach's Brains- "Oh we could have some fun out here... real fun... and pain... and WODs... and the Games!"
3-2-1... Aromas!

I have a primative gym out here in Iraq. Any suggestions to muscle up sub?

LOVE the early posts! thanks, now i get to toss and turn all night knowing how i will suffer tmw! :)
the gillian videos are great! i work out with all guys so seeing the bad-ass girls is awesome.. makes me feel like i should whine less and hurt more. :)

good luck to everyone at the games!!

NOOOO i'll missed "Nate" that's no good...RIP Nate i'll make up soon this is my favorite WOD of all is an honor hit this WOD...GO FRAT hit it hard

Since my daughter is grounded from the computer, I suddenly have a ton of access to it LOL so I thought I'd help out for tomorrow with a NOOB POST

WHAT'S A POOD?-
Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

WHATS A MUSCLE UP?- Go to main site, on the left hit Exercises and Demos. Find MU video. Alternately hit youtube.

WHAT IF I DONT HAVE RINGS? mmm I think Coach wants you to get some (or for the industrious, to make some)

WHAT DO I SUB FOR A MUSCLE UP?
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

WHY IS THE SUB UNFAIR/TOO HARD- whelp, MUs are hard too :) psssst- get rings!

WHAT IF I HAVE RINGS BUT CANT DO A MUSCLE UP? Well, you can't do one *yet*. Think positive, and do the MU progression. Again, videos!

Do the same research for HSPUs/ KBS

This is a fantastic site and community. Please take time and snoop all around, check out articles, videos, click on links! There is so much here. I know it can be overwhelming to someone new, and don't be afraid to ask questions, but please take time to sift through the site. It is well worth it.

awesome. on of my top 3 favourites. bring it on

What a girl!!!!!!!!!!!. Gillian is the best.... Watch out she is gonna beat you all. She is always smiling. Best of luck at the games and enjoy yourself. Love from all at the Three Dog Inn. Your moma

Cool video. Gillian, your focus, determination, and ability to honor movement - all while making it look easy give the rest of us something to work toward.

Looking forward to watching you give it your best this weekend.

Mac

What a girl. That my daughter.........Best of luck to Gillian ........With love from the Three Dog Inn.Love Mom

What a girl. That's my daughter.........Best of luck to Gillian ........With love from the Three Dog Inn.Love Mom

Gillian has an interesting tape job on her hands, how did she do that?

#12 Strong Lil' Pony: Nicely done.

Dave! I didn't know that you actually did anything physical!?!
That's not really you in the picture is it?

You KNOW what you are.

Anyone else notice that the picture is from the future (look at date)?

#9 Dammon,

See http://noscrolls.com/wiki/Muscle-up for information on the muscle-up and scaling.

Stellar performance Gillian. Amazing. How do you make it look so easy? You walk away smiling while the rest of us would be crumpled on the floor. Is there a secret in the hot dogs?

I know most of you are probably thinking that Dave Castro is the person walking up the hill in the middle. That is not the case.

Dave is in the top left clump of trees hidden, looking directly at the camera. Can you see him?

thanks for the info Strong Lil Pony. Here is a good site for making your own rings. http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/

Incredible video. I'd also like to know the method to her taping job.

First day back...

CFWU 3x10
WO:
5 rounds of
6 dips + 6 pllups
8 handstand pshups (knees on bench)
8 * 30# DB swings

(elevate DB weight next time)

Gotta love a girl who knows that ketchup never belongs on a hot dog :)

Enjoy the games, Gillian.

Gillian would be better off doing Fran right after that workout then eating some real food. Seriously.... hot dogs?... most 5 year-old wouldn't even eat that garbage.

Maybe start a conversation.

Is it possible for some of the "all stars" to post their times to the WOD? I feel like I crush 95 % of the times every day in every lift and WOD, but have no Idea if I should even dream of training for the games.

Great video. Gillian is such an inspiration to watch. My kids love her and have started doing gymastics and push ups after watching her videos. The bystanders in the video were hilarious. The guy on the phone is a riot!

Awesome job Pony!!!! Big hugs

#29 Nabil: Be cool brother, she earned that wiener :-)

Great job on the workout Gillian and best of luck in Aromas!

I didn't see this question answered yesterday, but someone was talking about doing GHD situps on a preachers curl station. I was just curious how they were set up. I use a bench with my feet anchored with dumbells and don't get the ROM I would like. Always looking for something better.

Gillian, great job! I LOVE the fact you crushed a hot dog after the wod. Good for you!!

@ 30 MACK

go to their affiliate sites and peep their times there.

www.crossfithuntsville.com is where Russell (1st place in the DS quals) posts his times. we follow the mainsite WODS.

CF Hardcore has Lance and Bionic (both placed in DS quals)

OPT, Speal, and Khalipa usually post something on this site.

Just find out who the regional qualifiers are and search their gyms. Info is out there.

Mack,

if you look at the Crossfit Games section of the website, you will see that for the last 8 days or so, all the Games competitors have had their best performances listed for a series of benchmark workouts and lifts.

you could also go through the Games qualifiers and replicate the WODs and then compare your performances to the winenrs - all of the times and WODs for each qualifier are also posted on the site.

finally, you could/should train your butt off for the next 8 months and back yourself to enter next year's Games qualifiers and see how you go.

good luck

gillian - your composure is unbreakable; you make it look WAY too easy. and, how much prouder could your mom be?? her posts are perfect :) i hope she's heading out to cali this week, too! but, the funniest part of your video is the guy at the very end trying to frantically hide his arm muscles after watching you rip through that WOD. hysterical.

on castro - it's interesting how these guys just loooove toying with us athletes heading out to the ranch in a couple of days. i'd loved to have been in the room when they came up with the way to post today's image.

#29 Nabil...is it really necessary to criticize Gillian after that performance? Great vid...i loved the old guy leaning against the wall staring at her the entire time.

Gillian, that video shows exactly the athlete that you are -- pushing yourself to the limit, breaking records while maintaining impeccable form and making it look like a piece of cake. Watching you makes the hardest lifts look graceful and easy. That is why you are always a pleasure to watch and such an inspiration to so many (including me ;) Wishing you all the best in CA!!

Lil sis, Aliss

i think she deserved at least 2 hot dogs for that effort

How does Dave Castro know for sure he'll be at the ranch on July 9, 2009 ???

13 Rounds

love the vid

classic shot of the guy leaning against the wall looking at Gillian doing handstands

Great video. Classic New York from the dirty, gummy sidewalks to the noise in the background to the hot dog vendors. Looks like a Woody Allen/Crossfit mash-up. Gillian's focus is impressive to say the least.

got a problem first time doing handstand push-ups, um can i sub this or should i just give it a shot and see what happens

Gillian= Beautiful person inside and out and super freak athlete.

Good luck this weekend girl. Look forward to seeing you again.

#7 I'm newish too to this and I'm not fatigued at all, I'm just eating insanely large amounts of food in comparison to before (And still dropping weight, but I have plenty to lose so....). My suggestion is eat a tub of hummus...it's what keeps me from crashing.

#6 when doing a front squat the bar must rest on your deltoids. If your elbows are out and the bar is resting up on your finger tips, your delts should be flexed and provide a solid muscle platform for the bar. Keep your head up, looking forward. If your delts aren't developed enough, you merely need to substitute back squats while you work on presses and build up your shoulders.

I love the guy leaning against the window sill likes its just another NY day.

His style with the reverse Guido shirt. He has the bottom 3 buttons undone to let his gut breathe. Classy.

Hi Crossfitters!
I have been doing crossfit (full-on) for about 4 weeks now and i'm lovin' it!!!
I previously shy of posting because my times and lifts sucked compared to most of you guys! But i'm improving slowly but surely!
The reason i felt compelled to post today is that I feel i have reached the next level in my crossfitting!! I have my first hand shredding from todays "Nate" WOD!!!!!!!!!!
"Nate"
6 pull-ups/6 dips (no rings & still practicing muscle ups)
4 Handstand push-ups
8 30 kg dumbell swings (no kettlebells yet)

Got 12 rounds plus 4 pull-ups in 20 mins

Thanks to all at crossfit for your awesome WOD's!!!

For F-sake, does anyone here bother to post the results of their workout, or just use comment page to rattle Bollo*ks???

Me?

17 times round the WOD in 20 minutes...

#6

The bar should be against your neck. It doesn't have to be painfully crushing your windpipe (although it will feel that way at first), but it should be contacting.

Your back hurts because you probably had fatigue in the thoracic region beacuse of doing 84 front squats at a decent load, you might have ended up either rounding or over extending. I'd ice your mid/upper back and maybe do some foam rolling (light at first) to see how it feels. Next time before you front squat, doing a lot of thoracic mobility work (foam rolling, dowel dislocates, pull-ups etc) to warm up the area and focus on a rigid back from neck to butt during the squat. It will be hard when you have to do such a high number. Also consider scaling the load, if 185# is a high % (over say 65%) I would not do 84 reps for time.

17 rounds with 24kg KB (1 1/2 pood)

gillian - go you good thing

lee - love posting my times but also love chatting to my fellow crossfitters from around the globe. embrace the community.

Go the FRAT

MB - thnx again, I actually have that site bookmarked, but been using it for how to do certain excersices, for some reason didn't think to look for subs. lol

Anyways,

sub'd pull-up/dips

8 Rounds.

I'm working on it, better then I think I would have done 3 weeks ago when I started this.

46/m/70 kg
3xCFWU
WOD
2x(4 PU, 4 bar dips)
4 HSPU, feet on bar
8 Db-swing, 30 kg
6 rounds+PU/dips+HSPUs in 20 min. Last time was 6 rounds.

First post ever.....LOVE Crossfit.....

going at a relatively "comfortable" pace, got 18 rounds in 20 minutes.....

First post ever on CrossFit....sorry if I break any "secret" posting rules off the bat....

Anyhow....

Had to do "Muscle Ups" on the pull up bar....I pull up FAST to my waist, turn over my wrists, and then press up....kinda like I'm hopping a fence/scaling a wall.....I "copied" them from Greco Roman wrestling gold medalist Karam Ibrahim Gabar from Egypt. Is that OK?

18 rounds in 20 minutes....5'9" male, 34yrs old, 93kg.

Limited equipment/room here in Afghanistan, had to make substitutions:
WOD:
-6 explosive pullups
-6 ring dips
-4 Handstand pushups (partner holding my feet for balance)
-12 x 50lb dumbell swings

12 complete rounds + PU/dips/HSPUs in 20 min

Great WOD.

4 pullups
4 dips
instead of m.u.

21 2/3 completed

as rx'd

8 rds + 2 muscleups and 2 handstand pushups

m/41/5'6"/145

4/1 sub for mu
70# db for kbs
6 rnds.

12 rounds + 2 mu + 4 hspu

subbed to pack

as many rounds in 20 min of:
6 pullups
6 dips
4 bridged HSPUs
8 50lbs dumbbell swings

7 rounds + 6 pullups

scaled to pack

as many rounds in 20 min of:
6x pullups
6x dips
4x bridged HSPUs
8x 50lb dumbbell swings

7 rounds + 6 pullups

12 rounds

2 side cable pull downs (as close as I can get)
4 push ups (feet elevated 5ft)
8 50lb dumbell swings

14 rounds
sub 4/4 for MU
4 HSPU's
8 70lb DB

Today is the second Workout of the day I've done. Had to modify slightly using a dumbell for a kettlebell, and wasn't quite able to get the full muscle up.

11 rounds

2rounds I substituted pushups for HSP's

25lb dumbell swings

Felt like poop today, did 4rds in 9:46
subbed 45lb dumbell for kb
DB shoulder presses for HSPU 50LBS apiece
pull ups and dips for MU's

subbed 3x3 for muscle ups
8 rounds

CG E City 0700 Crew
Leary:9 rounds(subbed 8 pull ups & dips for m/u)
Santiago: 9 rounds(m/u progression looks good!)
Day: 7 Rounds (used 30lb kbx16 for 1/2 of rounds)
Pena: 9 rounds(assisted pull ups, push ups & 30lb kb swings)
Keep it up!

Did this one at 3am with Kim before our flight to MT.

10 rounds plus 2mu + 2 hspu as RX'd.

Pretty weak on hspus today. Pr is just a few swings from 15 rounds. Looking forward to getting serious about diet when we get back from vacation. I've been pretty for some time now and it shows via retrograde performance...

Sub'd 2 Jumping MUs(rings about 1'above head), otherwise as Rx'd (1.5 pood KBS).
11 rounds exactly

Did this wod @ 0300 before catching a flight to Montana at 0530. Sleepless night due to extremely sore quads from yesterday wod.
KBS was easy today. HSPUs was harder than usual especially doing them in the dark.

25/m/5'11"/177
as rx'd first time this workout
5rds then 2 failed MU
HSPU are my nemesis.

8 rounds subbed with 8 puul-ups & 8 dips

12 rounds, 3/3PU/Dip, other than that as RX'd.

struggled with MU's for a while before "starting" - completed 2 and failed about 8 (rings were too wide).

sub'd to:
8 PU's / 8 ring dips
4 45# DB Press
8 70# KB swings

6 rounds

m/29/5'11/170

rx 14rds

41/m/176cm/72kg

AMRAP, 20 minutes
2 Muscle-ups
4 HSPUs, decent ROM, with a little help from my friend the tree
8 KB-Swings, 1.5 pood

13 rounds + 2 MUs

as rx'd
18 rounds plus 2 MU

AWESOME!!!

as rx'd

14 rounds plus MUs and HSPU's

23/m/185

Had to sub muscle ups with pull ups and dips for the first 5 rounds, then done jumping muscle ups on the pull up bar.
I also struggle getting my forehead to the floor on the handstand push ups but went as low as I could.
It will come.....

DO OR DO NOT.THERE IS NO TRY
YODA

Warm up was carrying 80# dumbell from my truck (in front of neighbor's house) to my backyard. (Plus 1 round of CFWU.)

2 MUs - subbed 6 PUs/6 Dips
4 HSPUs - feet against wall
8 2-Pood KB swings - used 70# dumbell

10 rounds in 20 minutes

29/M/180/6'

bw 165

subbed 3/3 per muscle up
hspu assisted

11 rounds

+ 24 lb weight vest

32 rounds in 20 min's
had to modify
Assisted pull ups
weighted push ups

First time on the rings for me! So the 3 "Developing a Muscle-up" videos by Rob Miller seem to be necessary! Thanks CF for the awesome videos. I'm off at lunch and we'll see how it goes. Can't wait!

I tried to do the WOD as rxed...I really did....

I subbed 4 kipping pullups for the pu part of the MU
I subbed 4 ring dips for the dip part of the MU
First round I did 4 HSPU but had to sub a 5 foot incline for the other rounds.
Really the only thing I truly did as RXed was the KB swings.

9 rounds in 20 minutes.

What is a AMRAP ????????????????

12 rnds

Sub MuscleUps with 4pu and 4dips
4 HSPU
75# dumbell swings

m/37/192/6'

Nate - Slightly modified.

2 MU, 4 HSPU, 8 KB swings (1.5 pood - don't have the 2 pood yet)
2 MU, 12 push-ups, 8 KB swings
2 MU, 12 push-ups, 8 KB swings
2 MU, 12 push-ups, 8 KB swings
1 MU, 1 fail

20 min. Took it slow. HSPU seemed to mess with my upper back and since I am very cautious these days, I subbed push-ups for the rest of the workout.

#56 Dammon,

Yeah, our goal is to have all the basic instructional information compiled in one place, movement descriptions, scalings, substitutions, and links to the best multimedia resources. We're also soliciting the help of the community in developing this resource. Anyone who has an account to log their workouts at http://noscrolls.com can also contribute to the wiki. We've created a decent amount of quality content, but with the community's help it can be even better.

#433 Daniel (yesterday)

Hey Daniel, Don't sweat a bad day at the gym, EVERYBODY has those....

My concern is that you may be over training. Have you been programming in some rest cycles? I have noticed you have been going hard and making some great progress. You have been taking some big swigs of the koolaid and might need to take off a cycle or two.

Also, yesterdays wod was a true killer with a lot of disparity among athletes so I hope you weren't feeling discouraged comparing your time to others....

m/24/165

4 pu and 4 dips
4 assisted HSPU
10 65 lb db swings

10 rds + 4pu and 4 dips

16/m/135

as rx

9 rounds

Assisted muscle-up (jumping)
Handstand pushups to about 10cm
32kg dumbbell swings

8 rounds & 1 muscle up

FIRST MUSCLE UP!!!!!!!

no kettlebells, so only MU and HSPU. Focused on getting MU down.

6 rounds

34/M/6’00/184

“Nate”

8rds + 2 MU

HSPU continue to be very slow. Forehead to ground each rep. Glad we're working them a lot lately. No misses on the MUs. Unbroken swings.

"Nate"
2 Muscle-ups
4 Handstand Push-ups (after rnd 4, broke sets)
8 Kettlebell swings (subbed a 1.5 pood, I dont have a 2 pood... so I actually SCALED to a 1.5 pood as I wouldnt have used a 70# dumbell even if I had one!

9 rounds even

MU- made sure I "got" each one, because it sucks when I don't get thru the transition. So glad to have finally gotten a MUs.
HSPU- my weakness... and it SUCKS breaking sets and REALLY drains energy "missing" a handstand and falling back down w/o getting at least 1 rep!
KB- get thru each round w/o breaking a set.

31/m/194

10 rounds + 2 MU's

HSPU w/assistance bands. all else rx'd.

Crossfit needs a new videographer. Closeups of women's asses aren't a necessary part of the videos. And really, the internet has enough of that if that's what i'm after.

10 Pullups (on ledge)
10 Ring Dips
4 HSPU
1.5 KB Swing

6 Rounds

QUESTION : For the scaling - it says 5/1 with pullups/dips - is it RING DIPS, or Regular dips?

12 Rounds

4 Pull Ups / 4 Dips
4 HSPU
12 40lb KB Swings

Good Times....

Scaled:

4 PU (strict)/ 4 dips for MU
4 HSPU
8 50# DB swing

8 rnds + 4 PU

11 rds plus 6 pullups in 20min

sub 3 for 1 pullups and dips (don't have rings yet)

sub 55lb dumbell as I don't have any kettlebells.

Started Crossfit in May and love it!!

34/m/71'/181 lbs

10rds + MUs + HSPUs + 7KB swings.
All KB swings unbroken, HSPUs were the chokepoint.

M/58/6-2/206
18:08 with 95 pounds for front squats.

Had to modify, this is my first post.
Assisted pull-ups
weighted push-ups
Kettle ball 10 pound
32 Rounds
This has been a blast for the last few days!

in a sport where form is hounded upon time and time again, I am wondering why the eccentric contractions of the lifts here seem to be ignored and disregarded with videos of people dumping and dropping weights especially with highly technical potentially dangerous lifts such as squat cleans etc. or controlled lowering with pull-ups. I think many people focus too much on time trying to hurry through. The only slightly plausible argument against this that I have found would be rhabdo, but that is a stretch to convince me to ignore the eccentric movements. The muscular benefits of lowering a weight with control through the eccentric portion is a good thing as is the concentric.

Six rounds + 10 pull-ups + 10 dips
5 pull-ups & 5 dips / muscle-up
supported HSPU
75# Db for swing

*****************LEVEL 2 CERT**********************
Thank you to all the coaches for putting together an awesome weekend. Met a lot of great people and could not have asked anything more. A BIG shout out to Silicon Valley CrossFit; Judd, the co-owner and coach at my class this morning- good times and awesome instruction-you have a great "box". Thanks again to the entire CrossFit staff. Lisa, Good luck this weekend !!!! Kick ass!

Hey Boz, it stuck.
***************************************************

No rings, so...

As many rounds in 20 minutes of:
6 Pullups
6 Dips
4 HSPUs
8 70 lb dumbell swings

12 Rounds + 6 Pullups + 6 Dips

Climb Coach climb!!!! is this a clue for some climbing wod at the games????

I can't believe i have a spot an can't compete
FRAT!!!!

Please send pictures from Aromas, i really wanted to be there (fu***ng visa!!!).

Go Nelson!!!!!

Nice post Pony!!!

Bad english and hughs for everybody.

Love America, hate consular officer

F/27/124
7 rounds
4 band assisted PU
4 dips
4 HSPUs
8 1-pood Kettle ball swings

M/27/191
7 rounds
4 PU/some were assisted with band
4 dips
4 HSPUs
8 1.5-pood Kettleball swings

less than a month into Crossfit! WE LOVE IT!!!

3 Pulls
3 Dips
4 HSPU
8 50lbs Dumbell swings

14 Rounds.
Partner did the same but with 70lbs and did 17.

Almost puked 2 timed.

Subbed jumping muscle ups and used 20kg KB

16 rounds

sub'd in 10 pull up, 10 dips, 8 kettle swings at 2 pood

11 1/2 rounds in 20 min

Would love to try this one, but gonna have to take a break from CF. Been at it for about 4 months and absolutely love it. Have seen great results, but been working through some lower back pain leftover from ski season and now have strained a groin and a glute....so it's rest time. But in the interest of not getting too bad out of shape for when I am able to restart CF, any recommendations on a "resting" regimen while I get my body back in order?

M/30/165

10 rds with assisted muscle ups and 55 lb dumbell.

m/36/6'1"/197

7 rds
Tried bar muscle ups, but it wasn't happening this morning. Dissapointing because I was able to get a few after yesterday's workout. Sub'd 2 ctb pull ups/backward roll to support/2 bar dips for each muscle up. Used a 70# db for the swings.

F/27/5'0"/108
As Rx'd, 10 rounds + 1 MU
Finally got my muscle up! I could not be happier!
Next ime I'm aimimg for more rounds, but I'm just happy I can now do WODs with MUs as Rx'd. Yay!

11 rounds

8 70# dumbbell swings
4 dips 4 pullups
4 handstand pushups at a little lower angle than vertical.

need to get that handstand pushup down. going to home depot today to make my gymnastic rings. good workout. got kicked from planet fitness for doing crossfit workouts so now at lifestyle and they seem to be a little more CF friendly...at least thats what the salesman told me...have lost 5 pounds in two weeks of crossfit, feel great.

2 knee m/u progressions
4 band HSPUs
8 1.5 pood KB swings
12 rounds + 2 m/u + 4 HSPUs
whoop PR!

m/5'9/185lbs

6 pulls (strict)
6 dips
4 HSPU
8 2-pood KBS

10 rounds + 6 pullups and 6 dips

Tough one!

Sure have been a lot of AMRAP's lately. Has there ever been an AMRAP event in the games? Makes me wonder...

M/43/6'0"/170
As many rounds in 20 minutes of:
8 Pullups
8 Rings Dips
basement ceiling isn't tall enough for muscle ups
4 HSPUs partial ROM
8 73 lb dumbbell swings

10 rounds
two rounds better than last time. Felt kind of sluggish today

Black band assisted MU's, mounted 20" below rings for first 4 rounds, moved it to 18" below after several attempts on round 5 at the 18".
HSPU with feet on bar at shoulder height
50lb DB Swings

9 rounds plus MU's and HSPU's

8 rounds

6 bar kipping pull-ups
6 bar dips
4 HSPUs, forehead to 3" (20-kg + 10-kg bumper plates)
7 50-lb DB swings

About halfway through the WOD, I thought it odd that I was only doing 7 swings and wondered if perhaps I'd misremembered the number of swings, which is exactly what I'd done. Doh. I was consistent but not fast. Slow day.

On the plus side, leaving the WOD by legs don't feel as bad as they did going in.

m/33/6'4"/218#

3x CFWU minus pullups

20 minutes AMRAP
4x 135# shoulder press
6x pullups
6x dips
8X 65# dumbell swings

8 rounds with a minute to spare

M/30/150

14 rds + 2 mu as RX'd

#99 Kyle

I respectfullly DISAGREE with you.

9 rnds, 20:05

2 seated MUs
4 HSPU w/ feet on top of 4' step ladder
8 DB swings 70#

41/M 5-11/180#

M/35/6'1"/182

"Nate" is a good guy... I loved this workout!

2 knee m/u progressions
4 band HSPUs
8 70# dumbell swings

10 rounds + 2 m/u

Wow, gonna feel it tonight!

CFWU x3

WOD
16rds

Not my best form on HSPU's & did kipping MU's. Yesterday left me crushed today.

Kieth, I know you can destroy my score. Let me know how you do.

Get some, Go again!

don't have kettlebells so I put 5 10 pound plates together with a chain and put a 15" straight bar attached to it. Basically I used around 52 lbs. Don't have rings so I did 8pullups and 8 dips. Not proficient at hspu's yet so put a bar on 5' mark on power rack and put feet on it. My toes were barely on the front. I'm getting closer to hspu's

Anyway did 8 rounds in 21:59

m/20/5'8/160

10 rounds in 19:32

first time doing Nate, great workout

"Nate"

17 rounds 1 muscle up (20 mins).

Not as bad as it looked.

2 Pullup/Dip
4 95 lbs press
8 1.5 pood KB swing

10 rounds + 2 Pullup/Dip

gotta love your local globo gym, when someone jacks the PU/dip bars in the middle of your AMRAP...

hope this one comes around again soon, i was cranking pretty hard

Damn, I feel weak, or lazy, after reading those counts! :-D
29.m.248lbs
2nd WOD ever

subbed 4 asstd (20kg ) pullups and dips for MU
handstand pushups ROM is only about 3"
KB - 44 lb, x 10
5 rounds

legs are just starting to hurt from yesterday :-D

why do gyms insist on filling every piece of the wall with pointless equipment!?

6 PU
6 Dips
4 HSPU
8 KB swings - 50#

7 rds + PU + dips

M/63/195
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups Partially supported
4 Handstand Push-ups
8 35-lb DB swings (heaviest I have)
5rds

Nate - pack
20 min
2 MU from knees
4 HSPU feet bridged on wall
8 35# DB swings

10 + 2 MU + 2 HSPU

Great video Gillian~ the "gentleman" in the plaid (part way unbuttoned) shirt was hysterical to watch while you ripped out your HSPU's!

Heather- I agree with you...I saw today's picture and thought "are we going to be doing that..wouldn't put it past 'em!"

CFWUx3

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet (first 2 rounds were regular HSPUs)
8 1-Pood Kettlebell swings

14 rounds + 1 seated muscle-up.

I did regular HSPUs the first 2 rounds and realized I couldn’t keep that up, so switched to the bridged ones from round 3 on.

Cash Out: Squat and pull-up therapy.

7 rounds,,,,,subbed muscle ups with 4 x 4 dips and pullups..

"Nate"

M/16/5'11"/170
8 rounds, with real muscle ups, head to pad hspu, 55# dumbbell.

M/50/5'11"/172
10 rounds, with real muscle ups, feet on smith hspu, 55# dumbbell.

F/16/5'8"/135
7 rounds, with 4:4 pull-up:dips (30# assist), head to pad hspu, 20# dumbbell.

F/50/5'6"/135
8 1/3 rounds, with 4:4 (no assist pull-ups, 20# dip assist), feet on smith hspu, 30# dumbbell.

M/23/185/5'10

Well, time to start with me getting my first muscle-up today. It was bent arm and a kipper, however. Got it in the warm up. Relieved because the muscle-up has been dodging me forever.

Sadly, I still couldn't do Nate as RX'd because I didn't have a 2 pood kettlebell, had to use the 1.5 pood.

I got 5 rounds plus 2 MU and 4HSPU.

subbed 4pullups and 4 dips for one mu

got 9 rds + 1 "mu" (4extra pullups and dips)

10 rounds + 2 MU
No rings at gym so did bar MUs
70# DB swing

Half/rest week:

AMRI 10 min and 1 Pood KB

8 rounds +1.5 MU's

m/15/5'6"/110
2 mu
4 hspu
8 35# dumbell swing
13 rounds
(sorry if double post)

Two weeks into crossfit. These workouts are brutal. I did the CINDY today for the first time. Did 11 sets. I can't believe how GASSED I get. Can anyone comment on how long it takes to see performance improvements???

2 Muscle-ups- subbed 3 pull ups/ 3 ring dips
4 Handstand Push-ups- subbed incline push ups
8 2-Pood Kettlebell swings- subbed 15 lb db

9 rounds in 20 minutes

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

total 5 rounds one MU attempt.

HSPU's were shoulder press width.

KB weight was 70lbs

MU's from standing position

Ok HSPU's were the easiest part, KB was ok, all un broken. The KB was heavy, but not to bad really.

MU's were my downfall, I got the first round ok, 2nd round took me 2 trys to get the second MU.3rd round took me 3 trys for the second MU, 4th took me 5 trys on 2nd MU, 5th took me 7trys to get the 2 reps. If i could string together the MU's it would have been something different.

Oh on the secound round finishing the KB swings, I noticed blood on my hand, I though the''rig'' got me, but it was a bloody nose. Lasted for two rounds, with my alergies and being upside down straining, I guess it doesnt suprise me. Got a blood blister on the heel of my right hand and poped it. Good Workout!!

M/24/160#/5'7"

Subbed 6 PU/Dips for 2 muscle ups, otherwise as Rx'd

8 rounds + "2 muscled ups" (6 PU/6 dips)

PR!!

Last time only did 6 rounds with 50# KB swings. Sweet!

CFWU: 3x10

NATE: 8 rds + pu/dips + supported HSPU + 2 kb swings

scaled:
-3x pu/dips per MU
-feet on bar HSPU
-50# kb swings

the wizzard was knocking on the door!

As RX'd

*sub 6 pullup + 6 dip for 2 muscle up
*sub 75lb DB for 2 pood kb

14 rounds

test

15 rounds + 2 MU's as Rx'd

m/29/5'8/160

As Rx'd 11 Rounds + 2 MUs

13 rounds + mu + 2 HSPU's

Day two of WOD workouts.

m.32.6'0".230

Scaled down to newbie weights, and exercises altered for lack of good equipment:

12 rounds of

4 lat pulldowns @ 125#
4 weight assist dips @ 120lbs
4 military presses (rd 1: 40, rd 2: 35, rd 3-12: 30)
8 kettlebell swings @ 25 (not sure of my form yet, didn't want to just grab something equivalent to a 2 pood weight and end up pooing my spine out my ass...) :D

As always, OWWIE!!

#149 s.ches,

You will begin to see improvements very quickly. I could see a noticeable difference in pictures of myself after just one month.

Scaled
2 jumping muscle ups
4 hspu, green band/blue band
8 70# db swings

7 rds

WOD Nate
amrap 20
3 rounds as rx'd.
wanted to get it done wi the m/ups rx'd,so spent most of the time on failed m/up attempts,obviously lost the met/con effect,but not too bothered as the feat for me was getting the m/ups back.will do it again wi jumping m/ups the night.the 2 pood didnae seem as bad as last wk wi Eva.

Bloody Hell! Well I lived through that and even think I managed to remember the number of rounds, between heart attack, aneurism and stroke!

That was f-ing AWESOME! My wife and I both felt completely spent afterward. Thanks.

I did 12 rounds, subbing 3pu's/3dips = 1 muscle up. Otherwise as RX'd

Austen did 14 rounds subbing 3pu/3dips (weight assisted) and supported HSPUs and lighter KB swing.

M/52/202/5'11"

Double header last night--no workout yesterday.
Double header tomorrow--no workout tomorrow...what to do? What to do? I know do this...

1. Warm up.
2. Modified/scaled front squat routine (from Tuesday)
Front Squat 21(155#), 15(165#), 9(175#) 5(185#)
Regular sit ups 21,15,9,5
Time: 11:50

Three minute rest and set up.

3. Go right into modified/scaled Nate.
4 dead hang pullups / 4 weighted dips (45#)
8 HSPU (variants-plus the one set into the diamond)
8 70# DB swings

7 rounds in 20 minutes.

8 rounds and 2 Muscle Ups

AS RX'D

incredibly sore from yesterday. I'm ready for a rest

8 rds (Mod- 45kb,3dips/chins)

9 rounds even as rx'd

too many missed muscle ups. A little better efficiency will lead to more rounds.

Anyone else think their legs will never feel the same again??? Haha
Subbed pull ups and dips for muscle ups.. Used the 4:1 sub!
1.5 pood kb swings
12 rounds and 3 pull ups! Wish I could do muscle ups.. The pull up dip sub kills my time!
Oh well soon enough!!

#19 Ben asked:

"Gillian has an interesting tape job on her hands, how did she do that?"

http://cffhhands.blogspot.com/

(from this Google search string:)
tape hands to prevent callus rip crossfit

Dave T.

8 rounds + 10 pullups
had to sub 10 pullups/10 dips for muscleups (no rings)

9 rounds as rx'd

Too many missed mu's. Better efficiency will lead to more rounds.

6 rounds

Nate
As many rounds as possible in 20:00 of:

Muscle-up (scaled) x 4 Reps
Handstand Push-up (scaled) x 4 Reps
Kettlebell Swing x 8 Reps @ 56 Pounds

Score: 14 rounds + 0 reps
Comments: First 2 sets of handstand pushups strict then did inclined pushups elevated at 4 ft

Complete as many rounds in twenty minutes as you can of:
2 4 Pullups, 4 Ring Dips
4 Handstand Push-ups (Wall)
8 65 pound dumbbell swings

7 Rounds

2mile
CFWU 3x10

10 rounds but 6/6dipandpullup and 40#--8 times

right shoulder hurts--

wod as rx'd
23/230
9 rounds + 1 MU

M/57/165#
12 rounds as rx'd

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/150

WOD as Rx'd

12+2HSPU's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

10rds + 2MUs as rx'd

M/34/5'6"/197

8 full rounds, plus Muscle Up subs in round 9.

Sub'd 2 pullups/2 dips for muscle ups (parallel dips first four sets, then hand ladders for next 5)
Used 70lb dumbbell for swings.

Only 8 for N-8?

Nine.

M/36/185
13 rounds as rx'ed
same as last time

Not ready to handle this WOD yet, so I did Nate-related strength work:

Weighted pullups 7x1 45-70-90-100(PR+10)-100(f)-90-90(f); weighted PU, 25 lbs., max reps (14 reps); dead hang PU, max reps (10 reps); kipping PU, max reps (21 reps).

Deadlift 5x5 315-315-335-355-355
Bar dips (hold at bottom, full ROM) 3x5
L-sit and hold, 4 reps (longest 15 secs)
Handstand and hold, 4 reps (longest 30 secs).

After: foam roller.

M/16/5'9''/135

as rx

9 rounds

M 34/137/5'7"

Subbed 55 lb. DB and 8 pull-ups & 8 dips for MU- 8 rounds

M/28/5'10"/183 lbs (started crossfit a month ago, was 192 lbs then) - still about 7-10 lbs to lose.

6 rounds of:

6 pullups
6 dips
4 handstand pushups (only 4 rounds)
50 lb dumbbell swings

Had to stop at 17:00 due to shooting pain in my left knee...hit the pool to cool down.

*Ughhh* man oh man, I really love a good workout and the feeling after. I have not been feeling it, and bummed about it.

21-18-15-12-9-6-3
125# FS
Swiss ball sit ups (these were a pain trying to lock feet into something and spent more time on set up of these than the sit ups themselves)
=28:48

This was not a met-con for me at this wt. I prob *should* have lowered wt and went fast, but as long as the sit ups were not creating the kind of pain I imagine GHSU do, I went heavy. Though it was more like doing a work out of:
4-4-4-4-3-3-4-4-4-4-3-3-3-3….etc, with a few sit up in between to rest.

Erin

great birthday WOD - thanks coach!

subbed 10KBS@1.75 pood (don't have 2pood)

8 rounds + MU + 1HSPU

much better than last time, but then I couldn't do MU

M/41/5'11"/185

MU--from kneeling position with rings about 1" above head
HSPU--down to stack of plates 4-5" high
KB--used 70# Dumbbell

9 rounds

m/35/154

"Nate" as rx'd 14rds
HSPU were tough today.

9 rds rx'd

3 rounds + 2 muscleups,2 hspu

m/21/6'/185
12 rounds as Rx'd
Hands look like ground beef GO MU's

M/36/67/243

WOD1:
95# front squats & incline sit-ups: 21, 18, 15, 12, 9, 6.

WOD2:
5 x 5 shoulder press (95-135#)
5 x 7 push press (135-145#)

CFE: :90/:90 x 6 on treadmill. Total distance = 1.64mi.

Standard sub for muscle-ups with some help from the assist machine on the last two rounds. Also did 45 degree push-ups since I have yet to complete a HSP.

9 rnd. and two Dead-hang pull-ups.

My legs are still spaghetti from yesterday.

32/m/165

subbed 3-1 pull ups and dips for muscle ups. subbed 55lbs db swings and assisted hspu.

8 rounds plus 6 pull ups and dips, and 1 assisted hspu.

cheryl

30/f/115

2nd crossfit wod. subbed 6 assisted pull ups and dips, 30lbs military press, and 20lb dumbell swings. 8 rounds

As rx'd 12 rounds.
Muscle ups became the limiting factor. Transitions were just slow and failed a couple times.
Muscle ups done with full lockout. Kept losing false grip.

m/39/5'11"/198
2 mu
4 hspu
8 KB only have a 70lb bell

10 rounds + 2 mu
4 hspu RX'd

48 / 176

subbed 75# DB for KB

8 complete rounds plus 1 MU - more than 1 round off PR

Hey Shane Cross! Awesome job today!
Okay, I finished 10 rounds plus the dips and pull ups. I am happy that I did swings with the 1.5 pood kettlebell and that I did hspu without bands but I had to use 2 abmats to help with the confidence level. Trust me, anything that involves going upside down for me is REALLY tough, so I am pleased that I even tried it without bands. I have GOT to learn to do muscle ups. Can I do them without the false grip? That is what is throwing me off so bad. The grip is a mental hazard for me, and the last time I tried it, it was ugly. Anywho, glad it's done. Hats off the Noon o'clock crew - they all kicked hiney! Way to go y'all!
Happy Wednesday everyone - Scrat over and out

F/36/127/5'9"

8 rounds
3 dips
3 pulls
4 HSPU
8 Swings 28kgs

9 complete rounds of:

8 pullups
8 dips
4 HSPU
8, 70 lb dumbbell swings

9 rounds
2 pu/dips
4 incline pushups
8 70lb db

ex-gymnast/M/55/185/5'10"

super easy workout, I was gymnast rings specialist.

I used to do muscle-ups from an inverted hang and press it straight up to a handstand. (elevators)

1st time 4 kettlebell. felt good on low back.

39m/6/184

13 rounds + 2 mu + 4 hspu (pr)

Front Squat/GHD WOD - 20:33

“Nate” as Rx'd

2 Muscle-ups
4 Handstand Push-ups
8 73# Dumbbell Swings (collars are 1 1/2#s)

13 + 2 MU all sets unbroken

My 1st WOD with real MUs

43M/5'7"/182

M/31/152

Completed 12 rounds

Subbed (4) pulls-up & (4) dips for the muscle ups
Used 70lb db in lieu of kettlebell. Could have snuck in another round or two if things weren't spaced out so much. Doing crossfit in a regular gym isn't always easy but I love it!

Been doing cross fit for about a week and loving it one of my fellow NCO's got me into it.

13rnds

mu progression
handstand p/u
75lb dumbbell for the kettlebell swing

scaled to:
6 pull-ups and 3 ring dips for MU's
4 push-ups w/ feet on high table
8 75# dumbbell swings

12 rounds w/ 30 seconds at the end to fight off Pukie

9 rds subbed 2 pood for 1.5 pood. I'm coming off a back injury. Someday I will be in the same league as Hrom or llanos.

9 rounds + 1 muscle up

i had to substitute a 44 lb. kettlebell because that is the heaviest we have at my gym. otherwise as rx'd.

Pull-up (strict) x 6 Reps
Dip (bar) x 6 Reps
Handstand Push-up (honest) x 4 Reps
Kettlebell Swing x 8 Reps @ 35 Pounds

7 Rounds

Can someone please get coach to give the shoulders a rest? I'm still trashed from triumvirate.

Subbed 6Pull Ups and 6 Dips for MU's

6Rounds

M/33/190

CFWU
7 rds of:
3 pullups/3 dips
4 hspu
8 70# db swings

27/m/145

as rx'd 13 rounds in 20 minutes

F/180/5'7"
Nate
2 Jumping MU
4 Banded HSPU
1.5 Pood KBS

6 Rounds

Got pretty pukie!

as Rx'd 19 rounds

175/M/26

1000m row 4:45
cfwu x 3 -pullups, - dips
Nate
scaled
2 MU-(8 pullups/8 dips)
6 HSPU-feet on smith machine chin level
8 DB swings 55#
7 rnds.
20:00

37 M 6' 165#

2 MU (sub 6 pull-up & 6 Dip)
4 HSPU
8 70# KBS

9 rounds + 6 PU & 6 Dip

cfwux2
burgwux2

jumping mu x3
hspu(ft on bar) x 4
kb swings 2 pood x 8

9 plus 3 mu 19:42

m/38/76/200

6 ring PUs/6 ring dips
4 hspu
1.5pood kb, one-arm swings (8/hand)

10 rounds

NOT as rx'd-

After the first round I had to do "negatives" on the HSPU.

With this I got 11 rounds and 2 muscle ups.

M/25/140/5'11"

Subbed 1.5 for 2 pood (biggest I had)
Everything as Rx'd
11 rounds + 2 MU + 4 HSPU + 6 KB swings

Modified WOD: As many rounds in 30 minutes

Subbed- (6) pullups / (6) dips
(4) 115# shoulder press
(16) 1 pood KB swing (didn't have 2 pood)
400m run

6 rounds complete 29:52

Semper Fi

m/37/195

4 pu
4 dips
4 hspu
2 pood swings

8 rds + 4 pus/4 dips

This is my first ever WOD incorporating hspus so it's a work in progress for me. I kept losing my balance which slowed me down big time. Have to start somehow though!

Gillian has earned her dog and at least a brownie too. Can't wait for the weekend! What is the best way to see what happens from afar? Wait for posts on the main site? Does anyone read this far down on the comments? Pro'lly not, so heres my pitiful results from 'Nate'
7 rounds plus thru 5 kb swings in 8th. Subbed 4 pu (strict at first then by rd. 4 moved to kips and did 6 per MU) and 4 bench dips/MU cause my rings were being used. (8pulls 8dips per rd.)
HSPUs feet on squat rack, 56 # KB pushing is a major chink in my armor. along with diet and other crap too embarrassing to mention. but nobody reads past comment 150 anyway......frickin yesterday was hard btw. heavy fs crushed me.

6 pullups
6 dips
4 handstand pushups
8 1.5 pood KB swings

13 rounds

subbed bar muscle ups for ring muscle ups

11 rds

subbed 6 pull, 6 dip
refrigerator handstnd push
45lb DB swing

9rds +6 pull, 6 dip

as rx'd
12 rounds + 2 MU

cfwu
WOD
sub 15min
sub seated mu
sub pike hspu
sub 50# Db swing

10 rds

46/180

14 Rounds plus 2mu and 1hspu
Full rom on all, 1 round better than last.

WOD mod - 8 (+2)(just a wee bit of a jump for the M.U.)

Sub Pullup/Dips

10 rounds

Had to use 7 on assisted PU Machine for Pullups

update to #110
its 4 PU and 4 Dips for every muscle up!
so total of 8 of each!

40/150/M

As Rx'd
12 rounds
5 DH pullups,
5 Ring dips
4 HSPU
8 2 pood KB swings...
Legs r destroyed from yesterday....

m/41/158

1st 3 rounds were MUs, HSPU and 1.5 pood KB Swing (american style)

Last rounds were 4 PUs and 4 ring dips (same as above on HSPUs and Swings)

total of 9 rounds.

m/180/5'7"/30

subbed pullup/dips for muscle ups:
10-pull ups
10-ring dips
4-HSPU
8-2 pood kettlebell

6 rounds + 3 pull ups

Jodi (F/30/111)

5:30am
Morning warmup (minus wallball & thrusters due to irritated hamstring)

6:30pm

"Nate"
2 Muscleups
4 Handstand Pushups
8 Kettlebell Swings, 2 pood

Score: 10 Rounds + 2 MUs

Not a PR but considering the HSPUs I did last night and the irritated hamstrings (had to be very careful with the 2 pood), I'm pleased. I'll get a PR next time for sure. :)

m/44/175

16 rds + 2 MU & 2 HSPU

m/38/184

6dips
6pullups
4hspu
8 80lbs dumbell swings

10 rounds

subbed 70lb dbell swings

10 rounds

felt like i rested waaaaay too much.

As RX'd. 11 Rounds completed in 18:28, 12 completed in 20:35. 7 total misses in muscle-up.

(R1 in 0:51 ; R2 1:04 ; R3 1:18 ; R4 1:32 ; R5 1:23 ; R6 2:17 [1 miss] ; R7 1:38 ; R8 1:45 ; R9 1:47 ; R10 2:54 [4 misses] ; R11 2:00 ; R12 2:07 [2 misses])

m/46/175
Rx'd 12 rounds

JulieP- listen my CF sistah- maybe I'm the only one, but I read ALL the posts :) And I *always* look for yours :) You & in8girl (and loads of others here) push me to lift my chin up and AIM HIGHER. You are STRONG, girlfriend. Yes heavy FS killed me too, was walking today like I ran a marathon yesterday and took Houdini punches all night in my sleep. Woke up semi-paralyzed, could not roll over to shut off my alarm so I could postpone my date with Nate.

I think people will be posting here as well as FaceBook with results from the Games as they roll. Wish you were gonna be there!

6'2" 235lbs M

15 rds
2 pu + dip
4 hspu ft elev. on bench (9 rnds)
ft susp. on 5 ft. bar (6 rnds)
8 kb swings

6 pull-up/dips
4 arched push-ups
8 25#kb swing

12 rounds 20 mins

m/28/170

12 rounds in 20

m/23/235/5'7

cheat muscle ups on smith machine (no rings)
105lb k-bell swings

9 rounds total, eased through it (still newer)

Nate modded:
8 dips unasst
8 kipping pu gr band
4 HSPU gr/pur band
8 KB swing 24kg

8 rounds

amrap in 20:00

2 muscle ups
4 handstand pushups
8 70lb dumbbell swing (unbroken)

12 rounds, 2 muscle ups, 2 handstand pushups 7/8/2009

12 rounds in 19:20

M/24/183

As Rx'd:
12 rounds

m/21/150/5'7

using 1.5 pood kb:

10 rounds + 2 muscle ups

need to put tape on my new pvc rings.

S/f

M / 31 / 5'11 / 230

WUP: 10min

CF: as rx'd... Subbed 3pull-ups, 3dips for MU

11 Rounds
+ 3 Pullups, 3 Dips, 4 Hand-stands.

8 rounds + 4 pullups

Subbed: 1 m/u= 4 pull ups + 4 ring dips

1.5 pood kb (largest I have...)

Legs are somewhat stiff after yesterday....

I haveto admit...this one owned me. Shoulders are definitely my weakness being 6'5" and 235lbs made it tough to perform the hspu's. Managed 2 on the first round, then had to switch to 115lb standing shoulder presses. No rings yet so did 3 pull up/3 dips instead. Used 70lb dumbell. 6 rounds completed. I think I could have hit 8 if not for time wasted setting up the shoulder presses, etc. After 4 days on crossfit...I'm convinced! Never felt like this after a chest day!

Last time:
8 rnds
subbed 4 pullups and 4 dips for each muscle up.
strict form on HSPU.
used 55# dumbell for kb swings...the heaviest I had.
This time:
11rnds+1mu
Muscle ups were my weakness, but compare that to last time when I couldn't even do them!! WOW!! I "lost " them about 18mins30secs into the WOD and tried to get the next one, but couldn't before time ran out. Oh well, What a great day!!
RIP Nate!!!

m/32/175

Rx'd - 8

Work hard. Play Harder!

15 in a crowded gym. Had to throw that in cause i think i could of got at least 2 more if idiot bodybuilders would have stayed out of the way. lol

8 rounds even (7 last time)
did MU's from kneeling on blue air shield (jumping last time. I like the kneeling style better)
HSPUs to focus pad
1.5 pood KB cuz its the biggest we got

Nate just kicked my @$$ - 9 rounds in 19:38, scaled to 4/1, waist-high incline pushups, & 2x25# db swings. Upper body feels like mashed potatoes.

The sun will come out tomorrow -
Thank you Coach, may I have another?

Mike, VaBch, 39/6'2"/225-ish
CFBD: 13 May 09

Subbed 4 and 4 for MU

8 rounds and nowhere to go but up from here.

M/33/5'10"/210

wow, i just love MU, 7 rounds plus 2 MU. by the way tom, the fatigued body is just common when u get started in this kind of routines, but sure u'll get used to it, i already have. crossfit rules!!!!

I thought, "oh, only 2 MU per round... that's not so bad... until the second round... BUT, I can proudly say 11 rounds as RX'd...

did 8/8 dips/ pullups for the 2 muscle ups

13 rounds pr

**** FRAT****
Back from my 30th High School reunion, which I augmented by visiting CrossFit Stillwater and CrossFit OKC, both really great people and places ;)
**** END FRAT****

"Nate" - 7 rounds plus everything but the kb swings, with a bunch of subs:

4 Deadhang pullups w/band, ring dips w/band per round
4 Handstands plus 4 piked pushups on parallettes for HSPU

Did NOT sub the kb swings! thanks to Eva last week, I had the confidence to use 1.5 pood.

9 rounds + 1x mu
55-lb. kb

8 Rounds
Pullup/Dip subs
55LB KB

38M/5'10"/168#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 12 rnds + 2 MU + 2 HSPU.

C/D: PNF of hamstrings; static stretching of quads; foam roll on quads.

New PR by 1 HSPU. Head to floor on HSPU; American-style KBS.

I may have edged out a new PR today, but it didn't feel like I had much drive. I think my body is still wrecked from yesterday's WOD. Quads are still quite sore.

23/m/180
10 rds + 2MUs, 1HSPU as rx'd

M/21/195/6'

10 rounds plus 6 dips.

Substituted 3 PU's and 3 Dips per muscle-up.

Bad shoulder, had to sub. AMRAP, 8 ring pullups, 8 regular pushups, 8 heavy bag swings (stuffed lots of books and magazines in my travel duffel--around 50lbs).

13 rds.

Strung my rings up in a tree in the parking lot at Abbotsford, British Columbia Airport, luckily, the rain had just stopped.

8 rounds as rx'd would have been more but meatheads kept getting in my way for the muscle ups at the globo gym...

m/24/6'3''/210

10 rounds

subbed 45# plate for the 2 pood because that was they heaviest object I own that I could use for that exercise

19/m/163/5'11"

f/39/175/5'11"

I wonder if one day I'll be able to do a workout like this as Rx'd. Being a tall, dense person with an athletic background in heavyweight rowing, I find pullups, dips, hspu and of course muscleups are a real challenge. Of course losing the last 10 lbs of babyweight should help too.

so.. my workout.
6 dips off a bar with my toes supported
6 pullups with a bike innertube for extra support
4 hspu with my toes on a 2' bench
8 kb swings with a 55lb kb.

Got 9 rounds done and 6 dips.

39/m/190
6 pu/6 dips for mu's
all else as rx'd

9 rounds + 6 pu/6 dips + 1 hspu

081127
8 rounds + 6 pu/6 dips

7rds + 2 MUs

70db alternating shoulder presses 4 each side

9 rnds
4PU and 4Dips for Muscle Ups

10rds
sub dips and jumping pu's
32.5 lb db

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups --- assisted muscle-ups to get form
4 Handstand Push-ups - on the bar
8 Kettlebell swings - 35lbs

12 complete rounds

Had to sub MU and HSPU due to a right arm 'injury'... any pushing lifts cause my whole right arm to hurt.

115# Snatch - 2 reps
Double Unders - 20 reps
Dumbell Swings - 8 reps

7 & 2/3 rounds. Tough but 'fun' WOD!

m/29/6’/165

9 rounds (+ mu’s and swings, couldn’t manage anymore hspu)
lot’s of scaling/subs

AMRAP of…
4 jumping bar mu’s
4 hspu (started out rx’d, broke down on ROM big time towards end)
8 50lb dumbbell swings

Had to use a 1.5 pood.

10 rounds plus 1 Muscle up

Legs are still sore after yesterdays wod

M/20/5'9/180

As Rx'd

Nate: AMRAP 20 Mins
2 Muscle Ups
4 HSPU
8 2-Pood Kettlebell Swings

10 rds + 2 MU's

Lots of subbing for this one:

6 PU
6 Bar Dips
4 Push ups with toes on a 36 inch box, head through the arms in a poor attempt to emulate the HSPU.
8 60 pound dumbbell swings

7 rounds, and all the way to the swings on the 8th.

I really need to get that MU down. Even with butterfly kips the PU/Dip combo takes way too long...Soon, I can feel it.

2MU=4PU+4 ring dips
4HSPUp's
8 2pood KB= 16 45lb KB

6 rounds

6 Pull ups and Dips
4 HSPU
8 2 Pood KB swings
6 Rounds

7 rounds + 1 muscle up. PR by 1 MU

Another wod I really had a hard time with. Started missing MU and HSPU after round 4, and it was a potty mouthed downhill slide after that. KB were unbroken except for round 6. bwt is @210 right now

Good luck at the Games folks.

Almost as Rx'd...had to use 55# KB as it's the heaviest I have.

10 rounds + 2MU + 3HSPU

Very pleased!

Give me tomrrow's WOD!!!!!

please :)

M/174/5'11"
Did Russian swings. Did HSPU's against the wall for the first 2 rounds then used band assist for the rest. MU's not full ext.

11 Rounds. Ripped a callus at the end of round 11 but time was running out anyway. Not as good as last time when I did 12 2/3 with HSPU's against the wall for the first 6 rounds.

SUB 6x bdi (tendonitis)
SUB 55# db swing

11 rounds
previous 10

M/39/150

subbed 3 pullups and 3 dips for each ring dip
subbed 65# db swings for 2 pood kettebells

9 rounds + 6 pullups, 6 dips, 4 hspu

subbed 6PU/6dips for the 2MU
subbed one 25-sec handstand static hold for 4 HSPU's
20kg KB

8 rds + 6PU + 3 dips

No rings or kettlebells at my gym

subbed 8 dips and 8 pullups for the 2 muscle ups
subbed 70 lb db swing for kb swing

11 rounds plus 5 dips

25/m/200

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Kettlebell swing 16kg x 5-5 24kg x 5.

24kg kettlebell swings
HSPU feet on rack assist
11 rounds + 1 muscle up
Foam roll after
Compared to 081127: 7 rounds

FRAT

I just wanted to say thanks to everyone who posts on this site. This program has been simply unreal. I've been able to do a bar muscle up for some time now. I bought rings a few months ago, and all of my muscle up attempts were laughable at best, until today. I was frustrated that I could not do the muscle ups for today's WOD, so I did the standard sub. After a less than exceptional showing for today's WOD, I decided to give the ring muscle ups another shot. After a quick review of some video, followed by about 10 minutes of failures, I managed to stick my first "real" muscle up on the rings. I followed it with my 2nd and 3rd, and it feels great to finally be able to do them!

The reason I am sharing this now is because I started doing CrossFit on June 1st of this year. In just that short amount of time, I have been able to achieve something I thought was next to impossible for me. In addition to the videos on the sites, the tips, feedback, and general information people share on here daily have made a tremendous difference in my understanding of the exercises which has translated into better overall performance. Thanks again. This is a great community.

M/33/5'10"/210

Nate: No rings so subbed for bar MU and no kettlebell so used #75 DB

12 Rounds + 2MU + 4 HSPU + 7 DB Swing

I did Sundays shoulder strength on Monday as result my shoulders are still toasted from setting PB across the board. As a result I couldn't life a water bottle after nate not to mention a dumbell.

m/37/5'11"/184

Modified with assisted MU from kneeling and did 12 reps of 44lb KB swings.

8 rounds + 2MU + 4HSPU 20:02

28/m/78kg

11 rds (or maybe it was actually something like 10 rds + 5 swings as the clock was just past 20min when the swings were finsihed)

Subbed: 4 pullups and 4 dips for 1 muscleup

4 rounds of

6 pullups
6 dips
6 L HSPU on bench
8 KBS of 50 lbs

2 muscle ups
4 HSPUs (head about 3in from ground)
8 1 pood kettlebell swing

8 rounds 30 sec left
2 misses on muscleups

First time doing this work out:
4 pull ups, 2 ring dips x6
4 hand stand push up x 6
8 Dumbell swings 70 lbs x 6

had to scale it.
6 rounds of
8 pullups
8 dips
4 body weight presses
16 1 pood kb swings

breathn' heavy!

10 rds + 2 mu's + 4 hspu + 4 db swings

If I had 5 more seconds I would have had 11 rounds...although If my hspu ROM was better, I wouldn't have even broken 9. I swear from now on I will touch head to ground for hspu and ass-to-ankles for squats. No more cheating!

20/m/157/5'8

6 rounds

negatives on the HSPU's

subbed 135# Hang Power Cleans for KB swings

Scaled to:

3 PU/3 dip per MU
HSPU were feet on bench, body in pike
1.5 pood KB swings

finished 8.3 rounds. KB swings were getting heavy at the end.

M/35/5'7"/165

m/40/5'4"/142

11 rounds

65 lb db for swings. All hspu head to floor. No broken sets of hspu or swings, no misses on mu. Some rests between exercises and a couple seconds between mu reps.

43/170

Felt really good today, rested while walking to different stations.

HSPUs against the wall, also used 72lb. db. All sets unbroken including the muscleups which were completed without coming off the rings, of course, only two were required per round.

12 Rounds - 20:12 - PR

34yom / 209lbs

Puppy: Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings

7 rounds + 5 pull ups, 5 bench dips and 4 pushups.

Subbed 6 Pullups, 6 bench dips for squat muscle-ups and a 25# plate for 16kg kettlebell.

15 w/ 4 hspu rounds

23/5"6/160lb

rx

6 abysmal rounds; post dep recovery? Rings were a failure, the technique was forgotten/muscle memory needs to be developed. HSPUs are finally coming around. 2 Pood KBSwings are on par.

F/38/123
Nate: Jumping muscle ups with rings about ear height, HSPU to abmat & 50# DB for swings
14rds + 2 mu. swings were HEAVY!

6 Pullups Chest to bar
6 Dips toes to floor (Yes, the bar is set at where I work out at for me to get full ROM doing these
6 HSPU pikes off of Smith machine (Had to sub dumbell presses at 30# after two rounds, someone took that machine)
8 Dumbbell swings, 60#

7 rounds plus pullups, dips and one shoulder press.

M/32/185/5'8"

16 rounds

12 Rds.

Compare to:
081001 - 7 rds in 10 min. (55# KB)

15 rounds PR subbed 4x dips/PU's and 70#db

Benched before 285 x2

2 rds
2 mu jumping to pu bar
4 hspu
8 swings 70# db

6 rds
4/4 pu/dips
4 hspu (shallow- need practice)
8 swings 70# db

9 rounds plus subd mu and pu

M/24/185/5'11"

8 rounds

Ahh- thanks Strong lil Pony! I like to read all of your posts and all the CF sista's as well ;)

julie parisien- at this time of the day, I start from the bottom up, so even if it is up to posts #501- I read em :)
Great job girl!
Erin

30 yom, 185 lbs

11 rounds (pr) 75 lb dumbbell

AMRAP in 12min
6 pullups (all kipping no unassisted w00t)
6 bar dips (no access to rings yet)
4 handstand pushups feet bridged
8 25lb swings

5 rounds + 4 pullups.

10 rounds+1 muscle up. heaviest dumbbell available was a 55 so used that for the kb swings

3pullups/3dips- first round kipping, rest band assisted
4-HSPU feet on bar
8-1 pood kbs

11rds + 3 pullups

Don't have rings, did 10 PUs/ 2 dips
Rx'd the HSPUs
Used 70 lbs DB for the swing
11 rds.

m/26/210/70"

sub 2 ring pullups/2 ring dips
4 handstand pu
8 2pood kb swings

11 rounds+2pu/2 dips

M/21/160/5'10"

As rx'd 18 rds in 19:35

Used dumbell with weight as rx'd.

as rx'd:

18 rnds + 1 MU

Hope Gillian's hands don't hurt her at the games - would be a shame.

32/m/6'2"/205

As Rx'd

9 rounds plus 2 MUs plus 4 HSPUs

MUs were unbroken until the last two rounds. DB swings were unbroken. HSPUs were rough. Only 1st 4 rounds were unbroken.

Phil 4:13

sub'd 4 pullups and rings dips for muscle ups
after second set did modified hspu
2 pood swing

7 rounds

33/180/m

as rx'd: 10rnds, 2 muscle ups and 2 HSPUs (PR)

Whew- I almost met pukie today. Twice. Kinda funny 'cause I was doing a HSPU when the second wave of nauseau forced a funny twisted smile onto my face. I had to kick down, hands on my knees, and do pranayama breathing to keep my lunch down. Oof.

Nate 1/3 RXed
2 MU progressions
4 HSPUs
8 KBS 35lbs

10 rounds + 2MU + 4HSPU

As Rx'd

9 rounds + 1 MU

PR!

Buy In: Burger's WU, then 15 hanging snatch

"Randy"

75 pound Power snatch, 75 reps for time.

Time: 8:06

11 Rounds:

subbed (4 pullups + 4 Dips)/ M.U.
only have 1 pood KB right now

I've figured out that a wide doorway is a great spot to make progress w/ hspu's; you can "straddle" the header of the doorway with your feet and go harder without fear of tipping over...

Porch Scaled:
amrap 20:00
2 jumping MU
4 HSPU with feet on bench (pike position)
8 2pood db swings

20 rounds +4 HSPU

12

w/ 1.5 pood kb

subbed 4 ring dips and 8 pu's
11 rounds + 4 dips/8 pu's/3 hspu's

11 Rounds + 2 MU's (PR) HSPU's 2.8 inches less than full ROM

6 rounds in 18 minutes - subbed 70# dumbbell. My wrists were screaming on this one. If not for that, I could have accomplished twice as many rounds.

Anyway, first real workout with HSPU's. Cool stuff ;)

Janet f/50/5'9/
PU's and ring dips, declined push-ups, 30# KB
11 rounds

Scott m/49/6'/210
PU's and ring dips, feet on washer, 40# KB
12 rounds

27/m/155

17 rounds

Did jumping muscle-ups, and only our 1.5 pood (we don't have two poods)

Good god, first crossfit workout ever, and everything required a substitution but it was amazing. Im a new convert!

Subed 4:1 8 complete rounds.

Subbed muscle up for pull-up/dip (3:1 ratio)
55lbs DB swing

5 rounds.

55lbs was way too much.

'Nate'

58/M/200 - subbed; MUs from knees, HSPU with feet on bar at 52", KBS @ 55 lbs - 11 rounds

48/F/125 - subbed; jumping MUs, HSPU with feet on dryer, KBS @ 35lbs - 15 rounds

m/48/179

Warm up included some stretching of my legs, shoulders and lower back. Then I did the following version of the wod:

AMRAP in 20 minutes:
Muscle Up Progressions, Rings at 65", 2 reps
Handstand Push Ups, Assisted, 1" White Band, 4 reps
Kettlebell Swings, American Style, 2 Pood, 8 swings
13 rounds (1:23/1:17/1:29/1:20/1:33/1:57/1:33/1:33/1:39/1:31/1:33/1:32/1:22)

All sets unbroken. Established a good pace and kept it up for the entire wod. Needed to work on good form for my handstand push ups so I elected to use a 1" band for today's wod. Muscle ups are coming along - it's probably time I move the rings up a couple more inches. Little by little, I'm getting closer to my first muscle up.

Mama and Brittany took the day off. Luke (m/13/125) had football practice today - he awed the guys by banging out a bunch of pull ups. Way to go, Luke - keep up the good work!

13 rounds as rx'd
previous: 11

subbed:

amrap in 20 minutes of:

2 jumping muscle ups
4 hspu`s
8 35 lb kb swings

10 rounds plus 2 muscle ups and 1 hspu

12 rounds plus hspu/ mu

m/23/145/5'7

finished 11 rounds in just over 20 mins...great WOD

-first 6 subbed 45 lb DBs for KBs, last 5 used 40...these were the hardest
-instead of MUs did 6 PU + 6 dips (no rings and not sure if i could handle it yet) handled this well, no assistance
-no problem w/ 4 HSPU except did them w/ ankles hooked on smith machine because can't handle wall HSPU yet, smith machine ones too diagonal though and not as hard as other components of workout...any middle ground?

also did 20 GH situps on hamstring machine, crushed...

12 rounds

sub-bar MUs
11 rounds + MUs

M/30/6'2"/193

as Rx'd:

17 rounds in 20:05

m/20/167/5'9"

subbed 8 pull-ups/dips and 50lb db swings because it's heaviest i have

9 rounds + 8 pull-ups

47 - 6' - 210#

As RX'd:

14 rounds

4pu + 4 dips subbed for MUs
feet on raised bar for HSPUs
55# KB

12 rounds

Sub 3pullups/3dips = 1muscle up
Freshly smashed, blood squirting pinky fingernail

11 1/3 rds

MGySgt. USMC M/47/6'2"/205

Subbed for Muscle Ups. Still don't have it YET.
Used a 75 LB Dumbbell for the KB Swings.

6 rounds plus MU subs.

Took a 5 min rest and then completed my Wednesday personal challenge. 40 x 1 of Burpee, 24" jump box, PU, K2E while wearing my 20 Lb vest.

OooRahh CrossFit

Sub 3pullups/3dips = 1muscle up
7 rds

Okay... I must suck.

I had to sub 4 pull-up and 4 dip for each muscle-up. And I used a 75# DB for the 2 pood kettlebell.

I made it through 5 rounds, but reached muscle failure on the 3rd handstand p/u of the 6th round. I knocked out 8 more reps of the DB swing to complete the 6th round.

How can you guys do 68 handstand pushups? My hat's off to you, lee (#52)

M / 30 / 72" / 183# / Taji, Iraq

Modified pack scaling - subbing weight assisted pu and dips ( 3 each) for the mu
6 rounds in 15 minutes hr was in the 170s the whole time

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 45 lb dumbell swings

As RX'd
except for progression ring muscle-ups (since I haven't gotten a real ring muscle-up yet)
and an up-scaled 75# DB. American swings.

Rounds:

9 rounds + 2 rings

FRAT:

I did this WOD at one of the busiest times in 24 hour fitness... 6 P.M. . I usually work-out at nights when nobody is there but I needed to get this WOD done earlier. The place was PACKED!!! I guess it was time to put on a good show! :)

I was setting up the rings, getting a 75 lb DB ready, and I was already starting to get looks from the beginning to the end of the workout. Got props from one of my friends during the work-out. He knew what I was doing.

I love the looks that people give me when I'm doing a CrossFit work-out in a commercial environment.

The people's looks are:
awe/amazed
or
"What the heck is this guy doing?"
looks

The trainer's looks are:
encouragement/cheering me on
or
"I don't feel good about this" but they let me be.

I'm surprised at how much they let me get away with it. They don't care at all. One of the trainer's was curious about what kind of workout I was doing and I told him all about CF and answered his questions.

I felt great about today! 1st time doing american swings and they weren't as hard as I imagined to be. I used to do russian swings until now. Now I prefer american over russian.

When I was doing the HSPUs, I heard some comments like "man!" and "whoa" etc. etc.

Man I love CrossFit!!!

"PROPS TO THA FRAT!!!"

Franiel

P.S. See you at the games!!!

From Taji, Iraq

Hello boys and girls... Great workout.

Subbed 4 pullups and 4 dips for each muscle up

10 rounds.. Have a good 'un

Doc K

m/32/185/65'

Comment #91

Thank you for your concerns.

As I think about it, my legs were sore when I did the workout and I was comparing times. maybe I should take another break. I was just upset because I didn't have alot of energy coming into the work-out like how I usually do when I get myself amped before a workout. I'll take your advice into consideration. Thanks!

m/29/62kg/166cm

19 rounds even. As Rx'd

f/30/63kg/166cm

10 rounds + 8 pull ups + 8 Dips

this was a killer on the quads had to take the weight down a notch to 135. Im just getting started on this crossfit thing

sub 4/1 pullups+dips, partial-ROM HSPUs, and 25kg dumbbell swings = 7 rounds

7 rounds in 20 minutes

3 pullups & 3 dips subbed for 1 MU
70# DB subbed for kb

Instead of using regular pullup bar, used the machine with knee rest, but no pin in at all because the globo-gym upper body crew was hogging only real pull up bar again. Had to tell one to put his shirt back on, that this isn't the locker room. Anyway, that and I could centralize the workout to the portion of the gym for quicker roations. I think the "machine" actually hurt my performance...

M/35/192/6'1"
as rx'd

12 rounds. last time was 12 rounds with 53# KB

Scaled to the pack as followed:

6 pull up
6 dips
4 HSPU assisted
8 1 1/2 pood swings

9 rounds in 20 minutes

did the 95lb thruster x 5, HPC x 7, SDHP x 10 WOD from a few days ago. 7 rounds in 19:15. Then I stared at the bar for 45 seconds. Sad.

this was good. had to modify though.

2 pullups
2 dips
3 turkish getups both sides 1 pood kb
10 kb snatch both sides 1 pood
5 clean and press both sides 1 pood kb
10 two handed kb swing 1 pood

3 rounds 20min not bad i'm starting to see results in performance.

Bar muscle up
9 rounds + 2 +1
First round in 40sec after that hspu took up most of the time lots of 1s and 2s

Yeah, I really need to improve

Don't have the form down for muscle-ups "yet"
I subbed 6 pullups and 6 ring dips

6 rounds plus 6 pullups & 6 dips in 20 min.

13 rounds

Awesome video, Gillian. Love the insight - so true.

I'm inspired.
Thanks.

m/31/160.5

did after 3x5 shoulder press (cfsb intro cycle),

10 rounds

Pack scaling : AMRAP in 15 Minutes

6 Pull-ups
6 Dips
4 Handstand Push-ups (feet bridged on a squat rack at 66")
55lb DB Swings

6 rounds and 6 pull-ups

4 Pull-ups/4 Bar Dips per MU.
Decline push-ups.
16kg kettlebell.

Concentrating on good form over high reps.

6 rounds, 3 pull-ups in 20 mins.

F/33/62kg

15 rounds
2 mu's
2 hspu

29/m/65"/156lbs.

AMRAP in 20 Mins. of:

6 Pull ups
6 Dips
4 HSPU
8 40lb. DB Swings

11 Rounds

Julie

6 Pull Downs
6 Dip Machine
4 15lb. DB Press
8 15lb. DB Swings

15 Rounds

at home
6 bench dips
6 pullups
6 partial handstand push ups
8 55# dumbbell swings

10 rounds + 6 dips and 4 pullups

put a hole in my wall with HDPU. Woops. Better get that fixed before the wife sees it.

14 rounds.

sub'd 3 pullups and 3 dips for 1 muscle up.

Those handstand presses got hardddd

f/26/155

8 ring dips
8 pull ups
4 HSPU
8 DB swings, 45 lbs

6 rounds (+dips and pull ups)

AS RX'D
9 ROUNDS

Threw out my back during yesterdays ordeal - - did my best

11 rounds
20 lbs

Scaled Nate:

AMRAP in 10 min of:
2 muscle-ups, 4 HSPUs, 16 35# KB swings

3 rounds + 2 MUs, 4 HSPUs, 13 KB swings

last round of HSPUs was not full ROM

M/34/200/6'

Is anyone not getting the Thursday WOD loading up as well or is it just me?

"You never realize how strong your legs are until you try a handstand." -S. Galante (CrossFit Appleton)

Mark: 3 assisted Mups, otherwise as rx'd --- 9 rounds plus 3 + 2

Theresa: seated MU (slight assist through transition), mod. HSPU (ROM&head to floor!!), 1 pood --- 11 rounds + 2 + 4

@Mark & Theresa - Great comment :)

Seated MU's x2
HSPU against wall
1.5 pood

12 + 2

This one was a killer. Completely gassed at the end.

13 Rounds + 2 MU Rx'd

Legs absolutely shot from front squats!

m/32/5'9"/169

subbed MUs for 3:1 pull-ups/Dips

8rds + 6 pull-ups and dips + 4 HSPU

12 rounds - not too bad with a hurt foot...

2 muscle ups
4 assisted handstand pushups - using bands
subbed - kettle swings for 10 ab mat situps with 10# weight.

30/m/5'11"/200

As Rx'd

11 Rds in 19:25 tied PR

31/m/5'10"/210

HSPU range of motion needs improvement. Did 6 pullups/dips for muscle-ups.

7 rounds + 6 pullups + 6 dips + 4 hspu

M/ 35/ 131 lbs/ 5'-6"
10 complete rounds + 2 MU & 4 HSPU
First time doing tis WOD
I still need A LOT of work on my muscle ups, but they felt o.k. I need to really work on poping throug hthe window and pulling more dynamically (more with my back and not my arms)
I only modified the 2 pood kettlebell swing to be only 60 lbs, because I'm still nursing a lower back pull and trying to train through it, but training smart.
After this WOD my arms and shoulders were fried... I was numb in my arms and shoulders, like charlie horse, for about an hour.. killer, I don't ever remember that long of a constant hurting after a WOD. GREAT WOD... I really tried to go slow and steady. I think next time I'll use the 70 lb/ 2 pood when hopefully my back is all better.

m/27/205

Adapted HSPU to pike PU, rest as Rxd.

13rds +2 muscle ups

12

did this twice. First one at 10 rounds, second at 11 rounds. Was hoping being more hydrated would allow me to get over 12 rounds but it didn't happen.

11 rounds 19:36

mu's toes on behind on box
40# kb swing

11 rounds, plus 2 MU & 3 HSPU

subbed muscle-up progression & pike HSPU

lost count on rounds; this is what I could remember doing. Did American swings for the first time and as rx'd.

M/58/6-2/206

3 pullups and 3 dips for muscleups
pushups with feet on bar at breast height
78 pounds for KB swings
4 1/3 rounds in 20 minutes

First 3 rounds i subbed 2 MU for 8 ring hang ups, and 8 ring dips.
The last four rounds I did regular hang ups and dips (8-8). Used 36 kg dumbbell in lack of a 2 pood KB.

Clock: 19:57
3 rounds + 4 rounds + 8 regular dips and 8 regular HU.

sub: 6 pull-up and 6 dips for 2 Muscle-ups

8 Rounds
19:43

AMRAP in 20 min
2 Muscle-ups (jumping mu's)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

8 + 2.
Still can't get the mu, but am getting closer. hspu ROM getting better. 2 pood is a LOT of weight. This was the hardest part. Made sure I used my hips.

First real workout at CrossFit Unbroken!
First time ever using Ring Muscle-Ups in a WOD.
First time ever using a 2 pood KB in a WOD.
Worked out with Matt.

Total Number of Rounds:
7 Full + 1 Muscle Up

M/33/5'9"/162

Scaled 'pack'

6 pullups
6 ring dips
4 HSPU
8 25lb. med ball swings

- 6 rounds in 15 min. -
+ 6 pullups & 6 ring dips then out of time

Scaled to:

2 Seated Muscle-ups
4 Handstand Push-ups
8 1-1/2 Pood Kettlebell swings

12 rounds + 2 MU +4 HSPU

Seated MUs were not pretty, HSPU were very tough but managed to maintain good form, KBS were relatively easy

subbed 4 pull ups/4 dips for MU
HSPU in squat rack with feet over bar
kettlebell swings with 45lb (biggest my gym has)

10 rounds

m/27/210/72

7rds 1mu
still working on mu thats what cost me
used 2 abmats to limit range of motion for hspu

M/47/66"/135

My last WOD at Al Hillah REO...

7 Rounds, w/KBS scaled to 61#. UG!

Wayne, have fun on vacation, and best of luck down range in the Stan...

sub 6 PU and 6 dips for MU Used 55 lb DB (biggest I have) 13.5 rnds felt pretty good!

F/29/5'3"/too much...

subbed 3 pull ups/3 dips (assisted) for MU
had to put feet on bench for HSPUs
used 35 lb dumbbell for swings

7 rounds in 19 min

First day doing crossfit! Wish I had started this YEARS ago!

15 rounds for first time doing this WOD! I really enjoyed it and i was keeping up at one minute a round until the end. I had a good team cheering me on, thanks Crossfit Ramstein!

WOD Nate
back to try it again,but stupit,went and did Lizzie from CCF site 1st,5.27. left me knacked for Nate later on.only got 10 rounds,totally fatigued,after 2nd round.

age 19 6'4'' 194#

10 rounds

used a 62# dumbell
hspu's were just over 1/2 rom

m/36/212/5'11

*Mod*
Subbed 3/3 Pullups/dips for 1 MU
Subbed 6 DB swings @ 70# for 8 KB swings @ 2 pood

19:54ish

11 rounds

10 Rounds

MU's done from the knees.

subbed

4 pull ups/ 4 dips
4 handstand push ups
8 55# dumbell swings

9 rounds
19:58

subbed:

2 assisted MUs
4 HSPUs
8 50lb dumbbell swings

completed 10 rounds, was hoping to get an 11th, but the HSPUs weren't there.

CFWU x2, but no pull-ups

As rx'd: 8 rounds and 2 MUs

11 rds:
2 jumping MUs
4 HSPU with box
8 KB swings 50#

Bwt:192
6rds
10 pull-ups and dips
5 sholder press 45lbs
8 dumbell swings 25lbs

M/32/5'4"/142lbs
As rx'd
14 full rounds
Got MU's and HSPU in 15th. Ran out of time for KB swing

RD 1: 4 x pullups, 4 x hspu, 8 x 60 lb dumbell
RD 2: 4 x pu, 4 x hspu, 8 x 30 lb dumbell
RD 3: 4 x pu, 6 x hspu, 8 x 30 lb dumbell
RD 4: 4 x pu, 4 x hspu, 8 x 30 lb dumbell
RD 5: 2 x pu, 2 x asst pu, 4 x hspu, 8 x 30 lb dumbell
RD 6: 3 x pu, 1 x asst pu, 4 x hspu, 8 x 30 lb dumbell
RD 7 through RD 10: 2 x pu, 2 x asst pu, 4 x hspu, 8 x 30 lb dumbell
RD 11: 1 x pu, 3 x asst pu

PUs weak, HSPUs felt good. Might try to increase reps next time.

CF Birthdate: 090629

6x pu's 6x dips
4x hspu
8x 70# db swings
10 rounds

So many subs...

8x pull-ups as high as I could/ 8x dips as low as I could
4x HSPU
8x 55lb DB swings (should have gone heavier)

5 rounds + 10 practice MU progression things. Sad.

HSPUs getting a lot better, did all without a break and only needed the wall to balance while vertical. Pull-ups slowed me way down. The dips were cake.

subbed
6 pu
6 dip
4 hspu
55# dumbbell swing
16 minutes/ 6-7 rounds (bring pen next time!)

m,30,5/8,175, 10 rds

m/42/162/6'

9 rounds
did mu from knees on floor
hspu: sloppy!

3pullups/3dips in place of muscle up
4 handstand bridged
50# Kettlebell

6 Rounds
18:13

8 rounds, 2 assisted muscle-ups and 3 handstand push-ups in 19:57

Complete as many rounds in twenty minutes as you can of:
2 Assisted muscle-ups
4 Handstand Push-ups
12 1-Pood Kettlebell swings

I did this yesterday.

M/26/6'1/175

WOD: subbed 4 chest-to-bar pullups for MU

10 Rounds

Subbed 55# DB for swings, semi-jumping muscle-ups - they're coming along!

11 rounds + 2MU, 3 HSPU

6 rounds + 2 hand stand push ups
sub:muscle ups for 6 pull-ups and 6 dips

Modified Nate:
4 jumping muscle-ups (rings set six inches above the top of my head)
4 HSPU's
8 32kg KB swings

7 rounds + 2 jumping muscle-ups

F/34/115/5'
2 jumpling muscle-ups
4 HSPU
8 KB swing 35lbs
11 rounds & 1 jumping MU

6 pull-ups
6 dips
4 hspu negatives
8 kb swings

5 rds

M/40/179/6'

F/45/5'2"/130

AM
2 assisted muscle-ups
4 HSPU (feet hooked on Smith Machine)
8 KB swings (16kg)
14 rounds + 1 assisted MU

PM
45 min cycle

Good luck to everyone competing in the games this weekend!

15 rnds + MU + 2hspu

Bar MU's
HSPU's on parallettes
70#DB swing

then weighted pullups and dips, 55#x8, 3 sets

later,
b
m/32/5'8-1/2"/169

m/30/5'11"/177

As rx'd (used two 35lb kettlebells, one in each hand, since the heaviest kb the gym had was 55lbs)

10 rds

13 + 2 MUs w/ mods galore

MUs were jumping with bottom of rings around ear level. HSPUs were with knees on 24" box. KB swings w/ 1.5 pood KB.

6 strict pull ups/8 goofy dips (nothing for dips, so improvising with iron gym on raised surface) replacing 2 MU
4 HSPUs using aforementioned raised surface (L shape, feet on surface)
8 swings using a backpack filled with about 65# (the bottom is falling out...)

13 sets plus 8 dips and a pull up.

4 pull ups and 4 dips for muscle ups

85 lb shoulder press. 4 times

7 rounds total.

70 lb dumb bell. last set i only used a 45 lb dumbbell.

M/39/5'6"/187

7 rnds

Subbed MUs with pullups/dips 4:1 - ugh.
HSPUs getting better all the time. Almost don't need the wall!

11 rounds + 1 muscle up as rx'd

* sub'd back extensions for KBS's

17 rounds (+2+1)

Got to the gym and my wrists and forearms are still sore from an Affiliate gathering last weekend. Net...can't do the pull ups

Changed the workout and did 4x500m row with 3 mins in between each

1.35.5, 1.38, 1.39.5, 1.40.2

pretty pissed off not to get the fourth one in under 1.40 but lost my strap on my right foot and lost some time trying to re-fix it.

Will get it next time

13 rounds + 4/4 PU/DPs and 2 HSPU

Used 45 lb kettlebell and substituted 4 pullups and 4 dips for the muscleups.

09/07/09
M/33/80kg
Sub'd 28kg DB for KB (heaviest available)
O/wise as rxd
10 rounds + 2MU + 2HSPU

10 rounds
subbed swings with 8 hugh jumps
db an kb are not available at the place where rings are :(
jumping MU

M/32/147lbs/5'5"

As rx'd
10 rounds
Still need to work on muscle ups. Slowed me down a lot.

11 1/3 rounds

Subbed 8 KBS 2-pood with 12 KBS 1,5-pood

5 Pullups
5 Dips
5 Pushups
15 situps
as many in 20 minutes
13 Rounds

Complete as many rounds in twenty minutes as you can of:
5 bar dips
5 pullups
4 Handstand Push-ups (legs hooked on racked barbell)
8 55lb DB swings

10 rounds + 5 bar dips

Rx'd
10 rounds + 2mu's + 3 hspu's
(mu's&hspu's were assisted last time)

Did 2 pullups and 2 dips on the rings instead of 2 muscle ups. Otherwise as Rx'd.

18 rounds. BOOYAH!!!

m/31/6/205

6 PU/Dips
4 HSPU w/feet anchored under bar on wall
8 KB Swing using 70lb DB

7 rounds + 6 PU/Dips

M/35/6'/204#

Did 3 PU/3dips for MU and did 8 push ups for HSPU plus 55# KB since we don't have a 2-pood.

11 rounds

sub'd 5 mile run

4 pu 4 dips
15 # dumbbells shoulder press
20# dumbbell swing

9 rounds

many subs
8 rounds of:
3 pull-ups & 10 chair dips
4 HSPU
8 KB swings with 60#

many subs
8 rounds of:
3 pull-ups & 10 chair dips
4 HSPU
8 KB swings with 60#

24/m/193
RX 13Rounds 2mu, 3hspu

16 ROUNDS

m/6'3''/26/230

sub:
4 pull-ups
4 ring dips
4 handstand pushups
8 2-pood kettlebell swings

13 rnds very proud of that, always feels good to put out!

6 pullups
6 ring dips
4 assisted handstand pushups
8 1 1/2 pood swing

seven rounds plus six pullups plus three ring dips

M/31/5'10"/190
subbed 2 muscle ups for 6 pullups & 6 dips:
9 rounds
paced myself @ 2 min a round and took two 1 min breaks

sub 3:3 pull up/dip for MU
HSPU
70# DB

9 rounds, plus 6 pull up/6 dips

1st time doing HSPU, depth was not all there, need to improve that

19 rounds

CFWUx3 (no PUs or dips)
8 rds 2 MUs
HSPU good for first 5 rds, by the end barely getting singles, pretty much done.

Matt: 8 rds +
6 dips, 6 PUs, elevated PUs, 30 lb kb swings

M/20/205/6'4''

scaled Nate to

8 pullups
8 dips
4 HSPU
8 70# DB swing

completed 5 rounds

HSPU's need alot of work still. Pullups are beginning to improve. Back in CO at 7,000' after 3 weeks at sea level in Tampa. The elevation is a kick in the lungs the first day back!

"NATE"

M/57/6'/188

Sub - 10 pullups + 10 dips
Sub: 1 pood kb swing

8 rnds, 19:58

10 rounds plus 2 MU and 4 HSPU

sub 3 knee/semi jumping muscle ups

60 lb kettle bell X 10

8 rounds

subbed 1.5 pd.

12 rds.

No rings, so no muscle ups. The 4 Pu + 4 dips didn't seem like a sub but i've never done a muscle up so cant tell.

4 pu's
4 dips
4 "feet on ring" HSPU
8 70lb DB swings

11 rounds

One of the trainers at my gym said that I should watch the swings and not swing over my head to protect my rotators. I'm not used to swings yet, should i simply go to horizontal for now until I'm used to the weight? My shoulders felt like they were going to pop out of their sockets afterwards, but isn't that the point?

Loving this crossfit stuff.

Forgot to mention, I really admire the workouts named after armed forces members and frontline emergency personnel. My grandfather was a fire captain, and these workouts always make me want to push myself harder. Good to see some Canadian content too!

EJ
M/36/170
10 ROUNDS AND 2 M UPS/1 HSPU
USED 70LB DB
EJ

as rx

15 2/3 rounds

this was the first time I have been able to do more than just a few muscle ups in a workout
2 muscle ups
4 handstand push-ups
12 1.5 pood kb swings
12 rounds plus 2 muscle ups
after the fourth round I started to get the feeling for the muscle up and was able to do it on the first attempt every time thereafter

CFWU (3 pu's round)

subbed 8pu's and 8 dips for 2 muscle ups
Used 3" pad under head for first 4 rounds of hspu's + 3 hspu's; then 4" pad for remainder.

7 rounds

10 rounds

2000 meter row to start.

8 PU/Dip
4 HP (half way through 3rd round I switched to Pike Push Ups 2 to 1 ratio)
12 1.5 pood swings

5 sets Muscle up sub continues to slow me down. I think that my time will go up on these muscle up wods when I am able to do them as RXed. HP were the best that they had ever been. I used the wall and was able to knock out a few of them. I had to sub the kettle bells again because we do not have a 2 pood bell. That slowed me down as well.

I finished with 10 x 3 weighted neutral grip pull ups.
45-50-55-60-65-65-65-65-65-65
100 anchored sit ups
100 pushups. 20-10-10-10-10-10-10-10-10

8 rounds + 3x12 knees to elbows and a mile run after the 20 minutes

9 rds

8 pu/dips
60# db swings

sub 6 pull-ups 6 dips
11 rds

Sub 6 pull-ups and 6 ring dips for the muscle ups and 1.5 pood KB swings.

6 rounds + 6 pull-ups + 6 ring dips + 2 HSPU

m/29/6'1/191

as rx'd

15 rounds

12 rounds at 20:06
jumping mu

41/6'2"/195/M

15 rounds plus 2 MU as Rx'd

yesterday:

21-18-15-12-9-6-3
135# back squat (sub due to low rack)
abmat situps

18:24

today
2 muscle ups --> 3 pullup/3 dip
4 hspu --> 2 rounds hspu, then feet at 60" 6 pushups
8 2pood kb --> 10 40# DB swings

10 rounds plus 3 pu/3 dip and 6 push ups

then muscle up progressions, ring dips x 5, ring push ups and planks.

07/11

6 rds + sub for 2 MU's.

7 rds completed in 21:34

6 rounds...damn!

sub'd kettlebell for a cinder block (not sure of exact weight) otherwise as rx'd

did this at the park

14 rounds

7 rounds

081001

sub 3x Pull-up and 3x Bench Dip for Muscle-up
sub Push-up for HSPU
sub 35# DB swing for 2 pood

9 rnds + 2 times 3x Pull-up and 3x Bench Dip + 4 Push-ups

090708

sub 4x Push-up and 4x Dip for Muscle-up
sub elevated Push-up for HSPU
sub 30# DB swing plus 5# ankle weight strapped on for 2 pood

6 rounds plus 4 Dip + 4 Push-up + 4 Dip

9 rnds + 2 times 3x Pull-up and 3x Bench Dip + 4 Push-ups

(done 7/10 after a rest day)
7 rds...149/170
Subs: Jumping muscle-ups w/ bottom of rings set to mid-forehead height, self-assisted HSPU's on rack, & 55# d/b swings. First time doing jumping M/U's (can't do regular M/U's yet) since I just hung my rings from the garage ceiling today!

25/m/5'11"/208

Done on 7/12/09..8 rounds even as rx'd.

m/40/6'0"/192

sub'd: 3 pull-ups/3 dips for each muscle up; used smith machine for hspu's; 55# dumbbell for 2 pood kb

12 rounds in 19:29

9 rounds + 2 MU and 3 HSPU
subbed 1.5 pood for 2 pood because it was the biggest I had.

@thesweatbox

subbed 1.5pood KB's

13rds +1MU

new PR!

(sub'd 1MU=3 pullups, 3 dips, 70lb db)
7+2MU

M/31/220
sub'd 6 pull-ups 6 dips
10 rds + 6&6

F/38/132/5'4"
Working a few days behind-adding sprints and squats to the effort these days.
Scaled to BrandX
The Porch:
Complete as many rounds in 20 minutes as you can of:

2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood

Did seated muscle ups with feet on York bench, tried to take advantage of the bit up dip on the upwards portion and controlled the descent to get maximum work out of myself.
Did hspu's with feet on same bench.
Swings with 35 lbs of dumbbells (2 of them).
13 rounds +2 MUs.

8 pus
8 dips
4 HSPU
8 28kg DB swings

9 rounds on the buzzer

m/23/163

"nate" as rx'd( used 70 lb dumbell instead of 2 pood kettle):
9 rounds + 2 MU and 1 HSPU.

m/23/163

Nate as rx'd (used 70 lb dumbell for 2 pood kettle):
9 rounds + 2MU +1 HSPU

48/m/190

As Rx'd (70#db) 7 +2+2

14 rounds + 2 m/u + 4 HSPU + 2 swings

subbed KB for 1.5 pood

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 8 pullups & 8 dips
4 Handstand Push-ups SUB hooked toes on Smith machine bar
8 2-Pood Kettlebell swings SUB 70 pound dumbbell

13 + 4 Pull-ups
--------------------------------------------------------------------------
Compare to 081001

12

M/24/192/5'9

WOD NATE

CRAP... i gotta start posting these wods when I do them. I actually got to use rings this time instead of the time munching 4 for 1 dip/pu ratio.

Rounds: I think I did 8 and 7 KBS, uuhh just effin 1. 1st time doing MU, done assisted from kness.

6 pu
6 dips
4 185 push press
8 kb swings

7 rds

M/44/5'9"/165

subbed 3 pullup/3dip per mu

8 rounds.

6 rounds + 2 MU in 15 min. standing MU, assisted HSPU and 35 pound swing.

CFWU- minus pu's

Couldn't get to the gym, made modifications:
4 hspu (assisted)
8 burpee's
10 pull up's (jumping- 3 boards)

7 rounds+ one more round through 2 pull up's
finished pu's anyway

2 x muscle-ups (seated)
4 x HSPU
8 x 1.5 pood kettleball swings
20:00 AMRAP
8 rounds

6PU,6 dip
4 HSPU on bench waist high and l-shped
8 55lb
6 plus 6PU,6dips, 4HSPU
19.57

as rx'd with bar muscle ups

8 rds + 2 mu's

m/26/170/5'9"

subbed:
8 pullups
8 dips
8 95lb push press
8 60lb DB swings

8 rounds (cut down to 4 PP's after round 3)

sub'd

5 pullups
4 115 lbs press (up the weight)
8 2 pood kp swings.

7 rds.

subbed 4 pu/dips per MU. Did 6 rounds in 16 min, hit the wall due to nausea. Not a good workout for a full stomach.

Scaled "Nate"
MU: x2 jumping
HSPU: x4 head to deck
KB: 1 pood x8

20:00 9 rounds

2 rounds less than last time, but this was first time going all the way to the deck with HSPU.

subbed: 6 PU and 6 Dips for 1MU
70lb Db for swings
wall pushups for HSPU

10 rounds + 6 PU 2 dips

M/23/170/6'

9 rds w/ MU and HSPU subs

As rx'd:
13 Rounds +1 Muscle-Up

Subbed 8 PU & 8 Dips for 2 MU (i.e. 4:1)

All else as rx'd:

9 rounds + 5 PU

23.m.137.65"

as rx'd
12 rds + 2 Muscle Ups and 1 Handstand Push up(PR)

Last Time/PR:
10 rds + 2 Muscle Ups and 4 Handstand Push ups

10 rounds As Rx'd

Subbed pullups/dips (4:1) for the muscle-ups.

7 rounds + 8 pullups/dips, + 2 HSPUs.

For the swings, I had to use 2 x 35-lb. dumbbells pressed together. It sort of worked, but was a little challenging trying to keep them together.

I was shooting for 8-10 rounds, but the playground bar was not ideal (fat and very hard to kip), and became very slippery as I moved through the workout - so that slowed me down.

I would love to try Nate in the gym, I think I could do better. Still, I was pretty gassed during this, and although I kept good ROM on my HSPUs, on later rounds I was struggling with them, and definitely using my feet to help me get up.

M/40/196/6

9 rounds as rx'ed.

as rxd
10 rounds + 1 hspu

as rxd
10 rounds + 1 hspu

Subbed 6 dips/pull-ups for muscle-ups and subbed 70lb dumb swings for kettlebell swings.
Completed 10 rounds; did dips/pull-ups and HSPU's on 11th round.

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

(Did jumping muscle ups)

11 Rounds

7
95 lb shoulder press for handstand push up..

2 muscle ups - subbed 8 PU's, 8 Dips

3 complete rounds

spent 99% of time doing HSPU's....will sub nxt time!

m/21/5'10/150

11 rounds as rx'd

muscle ups done on a pullup bar

8 rounds
Sub 4 pullups 4 ring dips due to lack of height for muscleups. Subbed L-HSPU on bench for HSPU. Had 28kg kettlebell. Definitely cramped by preexisting blisters.

Complete as many rounds in 20 minutes as you can of:

2 Seated Muscle-ups - Sub 3/1 Pull-Ups and Dips
4 Handstand Push-ups bridged feet on bench
8 1.5-Pood Kettlebell swings (Dumbbell)

11 Rounds

CrossFit warmup followed by WOD

6 kipping pullups, 6 dips
4 HSPU
8 70 dumbbell swing

10 rounds in 20 minutes.

Subbed 4:1 Pu/Dips for Muscle-ups
9 rds even

M/39/193

As Rx'd

13 rds plus 2 MU's, 4 HSPU, 3 KB swings

7

"NATE" sub'd 4p.u./dips for 1 m.u.,
8 reps of 40 lb db press for h.s.p.u.
55 lb d.b. used for kb's

9 rounds in 19:00

WU
Kneeling MU/70# DB for KBS
Struggled with HSPU but did true HSPU
6 rounds + 1 MU
M/48/190#/72"

6 rds in 18:30

bar muscles

and 55# db swing

28 male 194

10 rounds plus 4 handstand pu*
* feet on box doing push up straight down.

and 2 ring dips

M/34/185

Nate As Rx'd 15 rds complete
That is a gasser !! love me some CF

M/40/175

Subs:
6 pullups, 6 bench dips with 25-pound plate
65-pound shoulder press alternated with 85-pound push press
60-pound dumbbell swings

Eight rounds plus 6 pullups and 6 dips.

Wiped out.

skipped - in costa rica

9 rounds sub 6 pull ups and dips for muscle ups

subbed

8 pullups/8 dips
4 HSPUs
8 swings of 70 pound dumb bell

6 rds + 8 pullups and 8 dips

10 full rds
2 mu's
2 hspu's

11 rounds, subbed 2 pood kb for 1.5

it seems to be mind over matter for muscle ups. It feels like there is no way, but as soon as I finally hang from the rings I get right up there. This is the first time using them in a proper workout. Loved it. It was hard to make it a METCON though, will have to get stronger and faster at them first. AMRAP doesn't seem quite as awesome when you have to stare at it wondering if you can complete the next one early in the workout just from muscle fatigue instead of a lack of oxygen. Both are good I guess, it just seems better when it feels like you are going to explode and you keep going.... love it

You folks are animals!
Keep it up!

Brand-X scaled and modified ...
8 pullups/dips
4 HSPU
8 DB Swings - 35 lbs

4 painful rounds in 15 minutes.

Loved it!

9 sets with assist on the muscle ups and the HS pushups.

Subbed 8 Pullups/2 Ring Dips for MUs, 88lb shoulder press for HSPUs, 53lb dumbell swing for KB swings.

8 rounds + 2 Ring Dips

as rx'd:

11 rds

subbed 6 pullups / pushups for mu's
all else as rx'd:

11 rounds + 6 pullups

Kneeling mu's-rings about 3" over head

6rounds + 2mu

subbed jumping muscle-ups

8 rounds + 1 muscle-up

6 rounds and I want to say as Rx'd...

HSPU to a 25# plate

m/35/5'9/174

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.

10 rounds + 2 MU & 4 HSPU.

Not bad. Pretty good job pushing, esp in early rounds. HSPU little easier w/elbows away from torso.
11/27/08: 9 rounds + 2 MU & 4 HSPU.
10/1/08: 10 rounds + 2 MU & 4 HSPU. This was not as rx'd.

rxd 11 rounds

34 yom 203 lbs

7 rounds plus 6 pullups, 6 dips and 4 hand stand pushups. Used 70 lb dumbell for swings. Really need to bite the bullet and get a kettlebell

did 18 rounds plus 2 MU's.

Muscle ups were with a slight jump.
KB's were with 40 lb db.
HSPU's were not quite all the way to floor.

43 yom 204 lbs.

45 lb. kettlebell
55 lbs assist on pullups and dips

6 rounds

6 rounds with jumping MU

13 rounds + 2 mu's

scaled:
MUs from knees w/ arms extended
HSPU to one abmat

9 rounds + 1 MU

Sub'd:

For time:

Row 2,000 meters

Rest 2 minutes

Row 2,000 meters

19:21

Sub'd:

For time:

Row 2,000 meters

Rest 2 minutes

Row 2,000 meters

19:21

M/31/201/5'10
"Nate"
2 muscle-ups/ modified 9 rounds
4 hspu grn+gry rubberband 9 rounds
8 60lbs dumbell swings 8 rounds

29/m/190

11 rounds (used 70# DB)

14rounds

20/m/171

10 rounds

31/m/160/5'6"
14 +2MU+ 4 HSPU (PR)

Spent 20 minutes dreading this one....legs HURT from yesterdays's squats.

Completed on 13 AUG 2009

CrossFit Warm-up (minus Pull-ups and dips)

"Nate"
RX - 14 Rounds + 2 Muscle-ups

The handstand push-ups were the worst for me!

M/33yo/93kg/192cm
Nate scaled to: 6 pull-ups + 6 dips, 4 HSPU-progressions, 8 32kg KB swings.
8 rounds + 2 pullups.

4 rounds in 20 min, with 1pood. After this last week my shoulders feel like theyre gonna fall off... can we say "like J-E-L-L-O"...?

Completed 12 rounds 35 lbs for keg bells

EJ
M/36/168
11 ROUNDS +2 M-UPS AND 2 HSPU
EJ

47/M/184
Modified
4 pullups-4 dips
4 smith assist hspus
35 lbs swings
10+
4 PUs-2 dips

M/27/6"/170

did the muscle ups on a bar and 12 reps with 55lb kb

10 rounds +2 MU

16 rounds
pike push ups
35# KB

8 Pull ups
8 Dips
10 push ups
8 swings (12 lbs)

Total of 7 sets

10 RNDS = 090708 (feet on bar for HSPU)

12 = 27AUG09 (feet on bar, eye-level, for HSPU)
12 = 29OCT09 as RX'd with 3:1
13 + 6PU/6DIPS = 29DEC09 (sub 3:1 PU/DIP for MU)

M/39/182/5'10"