Would you do all pull-ups first then move on to dips or would you do 4 P/U, 4 dips, 4 P/U etc...?

LOVE the 7th picture!

Concerned about badly tearing some flesh...any taping methods/suggestions for the wrist and palms?

Just got my first muscleup a few days ago but I shall try my hardest :)

The crowd went absolutely nuts for Sveinbjorn and his female counterpart, Annie, when they both got their first muscle ups. Congrats to them both for never giving up!
Pics 7 & 8 sum up the achievement pretty well.

LOVED seeing Sveinbjorn nail his first muscle up at the Games....HE NEVER GAVE UP-kept trying until Dave Castro yelled "time".

Seeing the CFHQ staff help him in his success of his first muscle up (Jeff Tucker coaching-Dave Castro giving Sveinbjorn a grin and a hug after the first muscle up) is the heart of CrossFit in my opinion~ sharing in each others success.

At the gym I go to they have a free motion machine. It is kinda like a cable cross over. I set the arms high and in tight. Then I pull straight down my sides from overhead. It is as close I can come. I spoke with one of the trainers who also does cross fit and he thought that was a good sub.

man I NEED to get me some rings. Any suggestions on the best/most affordable pair? I don't know how well I'd be able to make my own.

Anyway, this should be fun :)

Anthony

Hope to finally get 30 m/ups as rx'd !
Michael,4/4 so that you're simulating two of the parts of the m/up,try and go for as deep a dip as possible.

Anthony #8, Rogue or Elite rings are the ones to get.

I took yesterday off after working out 6 days on, 1 day off, then 5 days on, yesterday off. Today I tried to do Nancy but was unsuccessful. I couldn't even get through one round with 75 lbs. I'm very frustrated. I was light-headed, and I had no ability to get my heatrate up. What's wrong with me? Am I just overtired, overtrained, what? Am I cheating myself by not taking that cycle off that I was advised to take a couple weeks ago? I just don't want to lose my drive. HELP, FRAT, Anyone?

If I sub in pull-ups. To kip or not to kip - that is the question.

I do like the idea of the cable machine sub I think that's a really good idea - replicates the motion better than pull-up/dip combo.

Thanks Pedro!

Sorry I should clarify. That was a legit question that I'm looking for feedback on. When I see just "pull-up" what's the default, kipping or no kipping?

#8- I made some from 1 inch pvc this past weekend. Cut them 24 inches long, ran a piece of twine thru them, filled with sand and taped both ends. Put in oven for 10 mins at 350 degrees. Took them out, wrapped it around a paint can and tied the ends of twine together to hold it till it cooled. After it cooled, poured sand out and was good to go. There is a website that shows step by step- http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/ (WFS friendly)

I just got my first MU a few weeks ago and just yesterday I said that the next time this WOD comes up I WILL complete it. We'll see.

just got my first muscle up a few days ago. what if I did 5 muscle ups and then 100 pull ups and 100 dips? that work, or does it need to be either or?

#11

The fact you're doing 6 on 1 off answers your question right there. 3 on 1 off can be brutal, not to mention 5 on 2 off. I can't believe your hit six consecutive days of CF at full intensity, but even 6 at half intensity would destroy you. Have 2-3 days off (active recovery on the 2nd or 3rd day perhaps), and then try to get into a 3 on 1 off cycle, and you should see your performance come back to a good level, if not improve.

As far as substitutions go, I had an idea and am wondering how others felt about it. I cannot do a dead-hang muscle-up yet, however I have access to pull-up bars of various heights. When using a lower bar, I can successfully do a muscle-up starting with a jumping pull-up. To me, it felt to very effectively replicate the 'push-through' transition. I'm wondering how others would feel about this sub, and whether I should be doing more than the RX'd reps and if so, how many more?

YAY!!! MUSCLE-UPS!!! JUST WHAT I WANTED TO WORK ON!!!

That's it... today is the day I force myself to get my 1st real muscle-up. Chuck told me that all I needed to do was get a bigger pull on the pull-up part and then I'll be set. His other trainer friend showed me by pushing me up just a tad and I found out what it really felt like to push my head through the window. It was a surreal feeling and I bailed out like usual. I'll try not to bail out this time!

can anyone tell me where to buy chalk? i live in costa mesa ca and want it for this workout tomorrow and dont want to wait for shipping if i buy it on-line.
thanks

I'll be taking this one off... Triathlon on Sat. I'll let you all know how it goes. I have been doing crossfit for a year now. I'm hoping it'll help pull me through :)

Yes, I have been waiting for this to come up again!

I just got my first muscle-up today, followed by many more. The video of Crossfit GSX from the journal helped me out immensely. This was my second day of trying it. You MUST use the false grip. It makes the difference.

Is kipping allowed for muscle ups? This wod seems impossible with out it...
As someone asked before is kipping just always assumed if it doesn't say "strict" in the description?

jill good luck on triathalon.

comment #7 - This is an awesome idea. I assume you are setting to body weight. This is the only time I think I would use one of these machine's and it sounds like a great alternative. If it doesnt seem to work, guess its pullups and dips.

Great Picture! Much respect for the competitors from Iceland.

#7 AJsinVA and #19 John S and everyone else without rings:

I sub MU's with a Pullup bar when I can't get to rings. I do 30, but I think its easier than ring MU's since the bar is more stable.

good luck

later,
b
m/32/5'8-1/2"/172

Well, i would agree that the bar is more stable for muscle ups, but you have to pull harder, compared to rings, to get urself up and over. I do think that, all in all, rings are harder as they force your body to call upon more stabilizer muscles. Also, im in the position of weighted pulls with a HARD kip and chest to bar, and DEEP wrist to chest weighted dips. Just a thought.

How do bar M\ups sub for rings?

I don't have rings, but have plenty of high pull up bars and it's what I normally use for muscle ups... Rips the skin off my hands when I bang them out, but it's fun and feels really good after.

So, should I do more bar Muscle ups if I don't have rings?

Getting a muscle up was one of my goals for the summer. I'll hit the progressions double hard today, and do this one in earnest next time.

#21 ED, any sporting good store should have it.. im in boston and sports authority has it..

Sven's 1st MU during the Games, Annie's 1st MU during the Games and Nelson's PR on the very first DL of the Games were the three moments that stood out most. Congrats to all competitors. I hope to be back next year!

damn

how does 2 hours sound? good luck with this one everyone.

Thursday's WOD: Hang Power Cleans

For some reason I just wasn't into this one, it didn't see to click. I know that I have done heavier weight before but I failed on two different attempts today at less weight.

115
115
135 failed
135
145 failed
135
140

Saw the WOD, was crestfallen, thinking Criminy, I'm gonna be all mornin in the gym doing the subs for MUs and I'm sore as heck from 3 WODs in 2 days and pity party for me whine whine boo hoo when I remembered... HA! I have rings! Progressions at 6AM.

DO IT PLAYOFF BEARD/ FRANIEL
Geoff- great talkin to you at the Games. Im hitting Bogota, Manizales and Cali in January :) and Guayaquil, Ecuador too! woo hoo. FRAT in South America. No cuy, thank you very much :)

Cuh-mawn an' GIDDY-UP!

how many bar MU's should I sub for this WOD?

Actually did this one yesterday and got 10:54 RX. Two months ago my 30 MU for time PR was 19:34 RX. Still workin' towards sub 10min...tough WOD

I told a bunch of random people about Sveinbjorn Sveinbjornsson this weekend. I couldn't help it; I just like saying his name repeatedly. That gives me an idea: everyone has to say (or for more effect, and in keeping with the spirit of photo #7, shout) SVEINBJORN SVEINBJORNSSON after each rep. That could seriously extend the workout time, depending on tongue agility level.

Great video of Park City. Nice box jumps kids!!

Damn you #22....

Hate spammers.

m/30/6'2"/195

Subbed pull-ups/ dips 3x3 for MU's. I am in a place where I don't have rings..:(

8:30 felt good.

It was awesome seeing Sveinbjorn and Annie do their first muscle ups at the games. I had my rings for months until I could finally do one then 30 more for the WOD that same day. I will crush my time thinking about how glad I am that I didn't have to do 7 horrific WODs before I could do my first muscle up.

Good luck everyone!

Pony - I was telling Carlox that I would have to take a vacation WOD in Ecuador. Maybe next year.

Svein,

It was an amazing experience meeting you and Annie. I'm sorry that you both came so far and did so well, only to be defeated by a maneuver that you learned 15-minutes prior to the final workout.

I hope you can make it back to the states next year to compete in the 2010 Games. I know that I'm not the only one who would help out in any way possible to get you back here, even if it meant rowing for seven days straight....

have done a grand total of 6 muscle ups lifetime. three last friday and three sat at the local affiliate where my wife works out. managed to string two together one time. will try to do this first time as rx'd and first time with my ring set up. hands are still torn up from last pull-up wod. this should be interesting..

120 pullups
120 dips

17:22

Way to go, Sveinbjörn! True Viking Power!! Also glad to see a man from Finland victorious :)

Strict Bar MU are harder than strict rings MU. Rings MU kipped are more difficult than bar MU for some but it depends if the instability is an issue or not.

Single rail dips are harder than ring dips but I am not talking about kipping the dips.

I really loved that CFKids video. Interesting that he doesn't have the kids do burpees with pushups ( I do and don't depending on the kids strength and the number rx'd ).

For my boys, I don't care if their shirts don't cover unless it is a personal issue they can be embarassed about ( like the girls ). Some of my boys love showing off their muscles and it doesn't help there are mirrors on one side of the gym for ballet bars.

I just want to send a genuine thank you to the CF community. Got back from my second tour (15 months) to Iraq in Feb '09, and CF kept me sane "over there" and is helping me in the healing process of being back.....honestly. My God, my fiance', and CF set the tone for each day....I look forward to what all three will provide the next day, and I get truly excited. Again, thank you...all of you. It means so much to be a part of such a dedicated and proud group....

Keep on training hard.

"to think, some people have died, w/out ever knowing a day of freedom..."

Well said FitMom! It was so freakin awesome to see the encouragement going on there! Truly what CF is all about! GMT - those were my fav moments as well! Nelson had an instant following. Hoping he made it home safely. Can hardly wait to see what next year brings. Playoff Beard &Franiel&Corey-go get those mu's! S'more - big hugs to you!

10:19 as rx'd

as rx'd

4:20

PR by 12seconds

Go FRAT

sub'd 120/120

25min exactly

#50 - Vikingblood

Thanks for keeping us safe and serving our country. Glad you made it home in one piece.

Congrats to Sveinbjorn Sveinbjornsson - First Muscle-up. I remember my first time.... fanstatic.

Joe

i always do my muscle ups on the bar, i wish i had some tape today. Anyone have any recomendations of good athletic tape or anything else to prevent tears?

5 mins as rxd

Bar vs. Ring muscle ups? Which one should I do? Thanks in advance!

41/m/176cm/72kg

As rx'd

5:57 PR (last time 6:44)

6-2-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1-1. Started all MUs from fully extended arms, no jump-offs.

10 reps "skin the cat"

3:10

Boz,

You are the man. I always learn something worth while from you.

m/43/185

as rx'd
7:59 PR

m/41/5'6"/145

as rx'd 9:37

28yo 180lb male
Got to 22 before failure sub'd the remaining: 18:23

M/37/199
Did not time the pullups and dips
100 Pullups
100 Dips

2.50 miles- 20 minutes

M/34/165
as rx'd
7:34

The 20's were brutal. Got stuck in the dip 3x. PR by 90 sec.........

7:27

from ceiling

1st time this WOD as Rx'd

13:50

I have only been doing crossfit for a couple of months and I cannot even come close to doing 120 pullups coupled with 120 dips without needing to "cheat" by the time I reach 20 or 30. My home pullup station does not allow for kipping so I have to do most from a deadhang which quickly degrades to jumping. I know I can do more than when I started, but I just don't seem to be making progress to even complete the substitute routine much less the rx'd WOD. I guess this is where I get frustrated with crossfit because it seems impossible to do a number of the WODs as required and I am often looking for ways to sub.

However, I will continue to suck it up. It is challenging to take on crossfit for a long time cyclist and runner...I guess I should have spent more time in the weightroom and less on the road.

I work for a gym, more of a personal training studio, and we are currently raising money to become arossfit affiliated.

We run crossfit workouts with our clients and group classes, but the two other trainers and myself cannot get the competition we want and need to get better from our clients. We have a goal making it to the Crossfit affiliate cup and/or games within 2 years.

what I am asking is, is there anyone out there in the baltimore md area who is looking to seriously train with ppl who are commited to crossfit????

15:29 (20X6's)

M/26/ 5ft 8in/215lbs

Heck of a day to decide to start CrossFit! Today was my first crossfit workout ever. I did not have the equipment to do muscle ups, so I went for 120 pullups/120 dips. I might be able to do 5 consecutive pullups on a good day(note* I haven't figured out how to kip). It took me 61 minutes to complete 120/120. There is very little skin left on my hands. How long does that normally take to heal?

5:44 rx'd

31/m/5'10"/210

120 pullups/dips

23:18

My WoD:

Front squats 1-1-1-1-1-1-1
165-175-175-185-185-185-195

M/40/5'8"/155 Sprained R meniscus x 7 days :(

120 pull ups assisted with 65 pounds
67 chest dips assisted with 65 pounds
35:47
had to leave for work

m/29/6'1/192

as rx'd huge pr

4:32

Today was the first time I have ever completed a muscle-up.

as Rx'd 15.01

what an awesome moment that was to witness...the actual vantage point I saw! watch out for Sveinbjorn for next years games....a true beast!

subbed 120/120 @ 4x4

19:39

Well ... I got six.

And I spent another 20 minutes busting my gut trying to get another one.

m/32/5'9"/169

120 Pull-ups/Dips 17:27 (1:15 over previous PR)

50m/5'10"/216
still having trouble w/shoulder...no muscleups.
cfwu x 3
21-15-9
BW back squat (225)
70% max hang clean (145)
time:8:36

I love his orange shoes! I need to find some of those!

I know what your going to say about it but that's my point of view: "Gloves"

Concerned about badly tearing some flesh...any taping methods/suggestions for the wrist and palms?

Comment #3 - Posted by: John at July 16, 2009 6:12 PM

m/29/5'11/170

rx 5:40

60 pullups + 60 dips (3s x 20)

19:30

dips are the bottleneck.

120 pull ups, 120 dips.

did 5 sets of 4 + 4 then rested for a min before repeating.

28:00

got rings, but no place to hang them high enough to get full extension. guess i'll double the amount and do them limited ROM.

plan to really zero in on the transition, ring dips are a pretty strong movement for me but my pull is weak.

may try the free motion machine idea as well.

idea just hit me, connect my rings to the cables and see how that works out. can't wait for the funny looks.

Yeah those shoes are sick. Any idea what they are?

Ok, so I am doing fifty pullups per night (clean) and 100 per with kipping now. Some reason, still can't transition into a muscle-up. I have watched the video demo (and will again tonight) for bar muscle-ups (have a pullup wrack but no rings.)

Any pointers on technique for these things? Really want to begin nailing them down. Thanks everyone. Have fun.

M/5'9"/195

30 Bar Muscle Ups 4:49

How about people start posting just the RX times so we can actually compare. Do we really care to hear people explain why they couldnt do it all the way, or why they didnt PR, or how they scaled their workout because of injuries? I hate excuses. Either do 30 MUs or 120 PUs/120 Dips or dont.

bw 165

120/120

16:27
+ 24 lb weight vest

JT at July 17, 2009 7:01 AM

So lead by example.

120 pullups
120 dips

4/4 at a time.

17:58

Goat- thanks, I forgot to post
M/29/165/5'10"

RX'd 4:55

M/135/16/5'9''

as Rx: 6:45

only second time doing this workout

Thank your guys for your comments, and your support at the games. We had a great time and were really proud to be a part of the games.
And what a moment to get my first muscle up in front of everybody, I´ll never forget it :)
See you next year.

Sveinbjörn

m/26/5'9"/150

As rx'd 5:59
pr by over 2 minutes

South County Crossfitters mixed it up a little today. We put together our own WOD. 10 for 10 for 3 rounds
10 Cleans 95#
10 Burpees
10 Airsquats
10 Pull-ups
10 Ring Dips
10 Box jumps
10 Pull ups
10 Walking lunges
10 Kettle Bells
400m Run

Brutal. Times were from 19:00min to 23:min. 300 reps

This picture is awesome. His face in the second to last slide is priceless. "YES I JUST DID MY FIRST MU!" Awesome stuff. MU's are too fun.

#57 - demyan,

My hands are in rough shape right now and I've just been using hockey tape on my blisters. Plain white cloth hockey tape (not friction tape) works really well. Sticky enough to stay in place through sweat and strong enough not to wear out during a WOD.

No rings...subbed free motion cables...not enough weight for body weight

27
12
8
9
6
6
4

Roasted

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

090717
No bar - 120 Push-ups and 120 Dips between two chair backs
45:34

Sveinbjorn, you're the man! Your and Annie's Muscle-ups were one of the biggest highlights of the 2009 Games.

It was really something to see you doing each muscle-up, the first one being complete pandemonia, followed by a second, with more confidence, then a 3rd, a 4th, and a fifth, each one followed by more and more high-fives with the likes of Tucker, Dave Castro, and Nicole C. By the time you were on the 3rd one, it looked like you were having the time of your life and you weren't concerned at all about the rest of that crazy WOD! I'm glad we as a group got to enjoy the emotional high you achieved that day with each of those muscle-ups. :)

It was pretty contagious

Is there any modification from Rx'd if the muscle ups are performed on a straight bar instead of rings? Or will it just be a quicker (easier?) 30?

Thanks for the input!

m/44/175

15- toes assisted MU
60 PU
60 Dips
did sets of 4

total time:10:19

31/m/194

early workout since my sister is getting married today..

23:59 as rx'd.

all kipping. slower time, lots of failures, but arms were straighter at bottom with hands turned out.

Mr. O'Connor,

Looks like you have a stellar group of young athletes there...that's cool that you've got them so organized. Maybe one day I'll be there.

Still no MU's so

120 pu's
120 dips

22:15

30 kipping bar MU
8:57

Comment #91 - Posted by: Jay at July 17, 2009 6:51 AM

Instead of the quantity of pullups make sure that each of them is chest/nipple to bar pullups. You need to be that high up to make the transition.

Hope that helps.

First time 30 muscle-ups for time.

Time: 13:39

# 69 Dom, don't get discouraged bro - we all come to this with weaknesses. Keep trying, work the progressions, etc. Good for you for taking these on, I personally have been a bit lazy in trying to get a MU, plan to hit it today - probably some form of "jumping bar MUs while trying not to hit my head on the ceiling ..." Should be fun!

3X CFWU (no PU or Dips)
WOD as RXed - subbed 120 pullups/ 120 dips

28:57

55 pullups/ 47 jumping pullup/ 18 assisted pullup (33kg)
87 dips/ 33 jump dips

39/m/190

120/120
13:26

pr 11:25

was soooooo close to getting my first muscle up today mabye next time. but i was pumped i got 20 pull ups before i had to rest on my 120. not bad for being 205lbs.

M/50/5'11"/172

16:49
As Rx'ed

m/30/180/5'7"

120 pull ups
120 dips

23:04

Also did yesterday's wod before:
hang power clean:
135/155/165/170/175/180(PR)/185(F)

This was tough, I pefer full power cleans. I dont know why I just do.

First time FINISHING this WOD

10:16 as rx'd.

Congrats to SS and Annie on first MU's...

#60 Memuc: WOW! FN nice work...
#62 cosmo, #63 duane, you old farts, AWESOME!!!

And to ANYONE finishing this WOD anywhere NEAR RX'd HATS OFF!!

I can bang out 25 in well under 10 minutes. The last 5 take me another 12 and my hands are hamburger...WTF? What am I doing wrong?

#140 Tino will definitely try the hockey tape, thanks for the tip...

M/47/66"/135

22:26 with assists on last two...ARRGGGGG!!!!!!

KALSU FOBBITT

m34/69'/175

30 Bar MUs
8:20

FRAT warning!

First of all I must say that Crossfit continues to amaze me.

9:22 PR - Last time was 18:25 - Feb 09

When I did the MU in Feb. It was the first time I had ever did them and I completed the WOD. Between February and today I have done no more than 30 muscle ups total. Mostly just paying around every time I workout at a new gym. I am just glad I don't have to do 120 pull ups and dips. 30 MU is much easier.

I know I am not smokin like you 3-5 minute guys, but watch out. I will definatly be below 5 minutes next time. The secret is not to have any failures. I only had 2 this time. I had a non-Crossfit trainer watching me after he was done with his client and he kept telling me to rest, rest. Next time much faster. I think I had 17 by 3 minutes.

I did a very through WU before and some heavy DL and squats plus light snatches and clean/ jerks for form after.

cfwu x 3

as rx'd
8:07

cool morning, kipped hard.

At jakers post #115:

Thanks for the tip. I will pay close attention to making this happen when I start today. See if perhaps I can use that to transition.

If not I know where I need to be in order to make it happen. That helps. Thanks again.

M/47/6'/175/7500'
2 year Xfit anniversary

100 Pullups, 100 Ring Dips, 100 Pushups
25 minutes

m/26/5'8"/140#

first time doing this RX'd on rings (IMO bar MUs are more difficult/taxing on back/shoulders)

23:21

big time props to everyone working towards, attempting, and succeeding at their first MU and this WOD. strong, bad-ass work. keep it up.

And Lt. M and Crew: keep up the hard work it'll pay off...thanks for letting us share in the misery...

KALSU FOBBITT

6:30 PR
@ 13 sec intervals. Missed one interval ~24/25 I'm not sure.

Next time 13 and 12.

Bar MUs
4:16
too tired to break my PR of 3:21...

120 PU/120 Dips

19:30

Corey Bibolet M/39/5'8"/160 at July 17, 2009 9:08

Awesome time. Very nice.

I am determined to do a MU by the end of the month.

Did 120 full ROM pull-ups, 75 of which were false grip.

All of my 120 dips were super-deep.

My wrists and arms are spent.

36:10

23:45 , however this workout was the first time i had ever done a muscle-up so I'm just amazed that i could even do this workout.

M/27/5'11"/175

as px'd 15:18

Am I correct in thinking the sub is 30 rounds of 4PU+4DIP

Rx'd with full turn out and lock out. 9:29 (pr) by 2 minutes.
Gamed it by trying for 1 pullup every 20 seconds. Worked well but next time just try to go full out.

10:05...120 DIPS AND PULL-UPS

THEN FOLLOWED IT UP WITH FORWARD ROLLS.

Thanks Goat. I love how Crossfit pushes you to do better.

Eric Gohl where are your numbers?

Rookie - Nice job bro. I am shooting for under 5 next time. Watch out.

Sveinbjorn- it was so inspiring to watch you get your MUs. You're a bad-a$$.

FRAT****
Last night on our evening walk, my bambina told me she did a diving roll over a wooden plank at martial arts instead of the usual foam noodle. I started to say " That was …" and she interrupted, "that was brave, right, Mom?" I said "No baby, that was Bad-a$$. If that happened at a CrossFit, they'd tell you that was bad-a$$." She smiled and stood up taller. **********

30 MU progressions
10 min on the dot.

as rx'd

15:53

#93 JT

Take a look at the How to Start page on Crossfit.com. For people who are new to CF it may be necessary to adjust the workout to what they can do based on their level of fitness.

And seeing as the comments section is not soley for your time comparisons, then those people can continue to post the workout they actually did that day and the time it took them so that they can go back next time this workout comes up and compare to see how they have progressed.

Maybe if you ask them to, CF will give you your own little comments section where no one will write anything but times...

CG E City Crew
Posting separately(on vacaction)
Leary(m/44/5'11/200)
120 pull ups
120 dips
25:40
Another humbling WOD.
Good for the soul.
I need to really work my m/u prog & double unders.

as rx'd
5:56
one at a time
not turning out at bottom (yet)

5:13 rx'd pr

as rx'd

8:30 (pr by 1:30)

did 1 every 10 seconds for the first 16

What if I can't do 120 pullups and 120 dips? I'd be jumping for 90% of them.

BIRTHDAY TODAY!

I turned 20

first time actually being able to complete this workout.

21.39 definitely room for improvement.

20/m/163/5'11"

5'9"/ 185/ 27

7:20

AS RX'D

PR of 1:00 from last time

full ROM, arms turned out.

1st WOD ever! Did workout substitution: 120dips, 120 pull-ups. +60lb assist with gravitron machine. 33 minutes...dead and pumped! Awesome!

120 pu(1/2''band)/120 dips(1/2''band+black)
24:48
slower than last time, but way way way less assist.
around dip 96 got the worst trapezius cramp ever.. had to take a small break and work that out - it was awful!

Time: 3:55 RX PR

Recorded it to make sure I had full ROM.
http://www.youtube.com/watch?v=DU_Ci9IoKsk

Next time:
- Less Chalk Breaks

120 pullups/120 dips

43:18

no kipping, all of them with chin going over bar

did 5 pullups, then 5 dips 24 times

Dips were on rings, and pullups were all widegrip

I am so sick of not being able to do a muscle up and subbing pullups and dips. So today I just tried muscle ups for around 45 minutes. I almost got one today. I am real close!

as rx'd

23:00

went in with the intention of doing 5 m/u and then 100 dips/100 pull-ups, having only gotten my first m/u a few days ago... but was able to finish as rx'd, just took a while.

scaled pack
60 pullups/60 dips
10:46

m/29/182

5:40

17:40, almost double my pr of 8:58. Done outside in about 105 heat after an hour and a half of ultimate frisbee. I was just trying to finish. No misses.

yesterdays WOD: second time doing HPCs
45
95
115
135
135
155
155
165
my form was NOT GOOD at 155 and 165

5:36

120 pull-ups and 120 dips

18:47

Irony:

#93 JT complains about posting scaled results.
#94 paulw posts scaled 120/120, time 16:27

Scaled UP with a 24# wt. vest.

Sunday Games chipper with Lil' Bingo in an hour or so. Will probably be able to label that post "embarrassment".

All-
Anyone have some good exercises to drop a few seconds from my 300m run? I am between 45-47 seconds.
Thanks

bingo at July 17, 2009 10:40 AM

I think JT's complaint was that people are posting things other than their times and scalings, such as injuries, problems with the workout, greetings and encouragement, etc. It would seem that he prefers a database over a community. I wonder if he's an engineer.

(Note to engineers in the crowd: that was a cheap shot at an engineer buddy of mine who sometimes reads the posts. Don't take it personally)

Thanks for the encouragement Pony and Cookie, but I don't think I'll be doing this one :-(

Doctor's appointment yesterday. Seems I have an inflamed biceps tendon in my right shoulder. Lots of icing, ibuprofen and no overhead lifting for 3 weeks.

Franiel, you can do it!

Get it FRAT!

3xCFWU minus the pull-ups and dips

I did pack with seated muscle ups 2:1 ratio

Pack:
For time:
2/1 ratio seated muscle ups
30 seated muscle ups

4:49.85

I just barely need a little push from my toe to break through the transition. I’m so close I can feel it. I think next time I get on a set of rings that are high enough for me to swing my legs and kip a bit, I might be able to get one.

Cash-Out: front squat therapy with the new warm-up bar

As RX'd

7:30

Full Extension. Sports tape on the wrists is where it's at. Completely saved me.

Wow, all I can say is wow. That's pretty amazing!

Misty Faucheux
@earthfare

tough one, on vacation so the best I could do:

m/23/145/5'7

did 100 dips and 60 PU in 13:01

did the 20 more dips and 60 PU but untimed and very broken

a work in progress...

30 mu's 9:14
5/3/2/3/2/2/2/2/2/2/1/1/1/1/1/
first 15 3:29
first 21 5:54

10 minutes rest
Then did Nancy 14:49

15 minutes rest did
7 HPC
165/175/180/185/190f/190/195f/195f/

Nice to be home from vacation and back to my garage gym. 2 weeks of creating WOD's without any equipment was difficult.

Injury preventing me from MU and dips

100 pullups
100 pushups

10:20

15 x 8 Bar PUs and Bar Dips: 26:22

100 pu
100 dips

18:12

Gravitron 110lbs assist

31/65"/210/M

Stephen #11:

Sounds like to me a classic case of over-training.... you need the rest. With the type of work outs that Crossfit does, you need to rest when required. Working an extra day here and there wont hurt you but if you are continually working without a break you body never gets the chance to recuperate. You have to take into consideration that our WOD are not typically isolation workouts, where you can just about go every other day.

With our WOD being functional, multi-joint workouts, they involve every aspect of your body, and not just your physical but your phsycie also... think about how much energy is constantly used to complete Fran at a competitive level. Now take that energy level across several days with no break....your psychological component is gonna be shot even if you feel strong. You need those rest days to allow you compete.

Now speaking from a personal stand point, I know that about every two months or so, I will take about a week off, 5 days or so and just kinda veg out, I will eat right still but might not do any Xfit work outs or do them very light. This is great cause it allows all my levels to return to normal and recharge...next thing you know I am getting huge gains in the gym... maybe give it a shot...GOOD LUCK

FRAT: How we been brothers and sisters? Haven't posted in a while but wanted you guys to know I am still here and still kicking it XFitt style! Anyone gonna go to Chicago in October to do the menshealth urbanathlon? I know I am... well miss my fellow frat family and hope all is well!

30 sets of
4 pullups
2 ring dips

28:59

30/m/5'11"/200

As Rx'd

6:30 PR

M/22/180lbs 6'3

120 pull ups/dips
25:23 very dissapointed, head wasn't in it. No excuse, I'll end up doing this again soon becasue I know I can do so much better. Muscle ups soon enough!

M/22/180lbs 6'3

120 pull ups/dips
25:23 very dissapointed, head wasn't in it. No excuse, I'll end up doing this again soon becasue I know I can do so much better. Muscle ups soon enough!

15:28

14:47 last time 17:32

120 pullup/dips substitution

3 sets:
scap pushups
plate loaded front squats 25lbs

m/36/6'1"/197

30 bar muscle-ups

No rings yet, so I thought I would give bar MUs a shot. About to call it a day and go back to my usual 120/120 when it clicked. They were all singles with at least 10-20 sec rest between, but they were muscle-ups! Next time I'll remember to start my watch, but I'm guessing around 15 min.

M/35/175

7:43
(Sub'd jumping muscle ups with the bottom of the rings at the top of my head.) Same time as last but rings were higher.

To paraphrase Buddy Lee:
I can do this workout as RX'ed, I will do this workout as RX'ed, I MUST do this workout as RX'ed.

M/27/6'4"/230
Petrolia, Ontario

as rx'd, 7:47 (PR)

m/31/5'10"/190

as Rx'd 13:28

this was the first time I was able to complete this WOD. As well just learned how to do a muscle up last week.

Just subscribed to the journal today while at work... haven't gotten a whole lot go 'work' work done....

M/26/6'1/175

WOD: 120 pullups and 120 close-grip pushups, for time:

Approx. 26 minutes.

Good to be back on the pullup wagon.

m/18/185lbs/73"

as rx'd 6:09

25/m/5'11"/202
9:11 as rx'd

M/43/6'0"/175
WOD: 120 pullups and 120 ring dips
16:12
mix of kipping and jumping pull ups. Probably @75% kipping.
Over 4 minutes faster than last time!
Steady improvement each time!

28/6'8"/222

15 MU 6:54

m/22/5'11"/165

As rx'd 6:40

M/25/140/5'11"

Rx'd 6:58(PR is 6:33)

120 pull-ups & 120 dips (4 and 4)

17 mins

m/35/152

30 m/u as rx'd 5:53, 32 second pr!!
Finally sub 6min.

as rx'd 4:43 new pr by 40 seconds

33/180/m

as Rx'd: 10:46

100 pull ups
120 dips
17:21

as rx'd
bar muscle ups
12 min on the dot
m/24/6'3''/210

MARYLAND CROSSFITTERS, SOUTH BALTIMORE CROSSFIT IS OPENING A NEW LOCATION!

Our Grand Opening event is being held Saturday, July 25th at 10am, so come out and see us for food, fun and workouts! We'll be located on 1800 S. Hanover St., Baltimore, MD right in Federal Hill. Check out our website at www.southbaltimorecf.com for more info. Hope to see you there!

50 pullups
50 ring dips
sets of 10

11:00

need to work on muscle up

48YOM/6"1'/205lbs

I am new to crossfit (3 weeks) Been scaling back the WOD in order to be able to do them. I did Nancy today and it was a lot harder then it looked. How long will it take for me to be able to do the WOD rx'd?? I know this is a vaugue question, but I have worked out with the traditional Body Building workouts and cardio machines for years. The CF workouts absolutely kill me. This is a wake up call as to how "not in shape" I really am.....HELP PLEASE...

Last time: 090412
30 Bar Muscle-Ups:
Was at 2:01 after 15 reps, then fatigue hit hard.
Re-taped the bar at the globo, so no hand tears!
5:55 (pr!)
Next time maybe try with rings?

Today:
090717
Done at Unbroken with rings.... first time doing this with rings
First time attempting this many ring muscle-ups
Done as 30 Singles

10 @ 2:35
15 @ 3:58
20 @ 5:33
25 @ 7:50
30 @ 9:55.00

WOW! SO stoked!

M/40/5'7"/140
First time posting . . .got my first MU on 4/30. Got to 27 today and failed about 25 times (SO CLOSE on each) before I gave up. I'm going back in a few hrs to bang out the last 3. GRRRRR

First time for this one.

Did 30 rounds of:
2 band-assisted pull-ups (2 green bands)
2 dips with hands on tire

All full ROM

Learned how to kip with bands at round 25, was much easier!
Next time, only 1 band.

Total Time:
15:32.44

30 jumping bar muscle-ups, 10:55. That was FUN. I don't make snooty comments about my gym, where people are pretty cool, but it was funny today the looks I was getting from people cranking out their reps while I was taking flying leaps at the pullup bar, hitting my head on the ceiling, coming back up for more ... Hee hee.

Buy-in: One World 20-rep challenge back squat, 185 lbs., 20 reps; BP 145 lbs., 19 reps (fail). Skills and drills with ghd, be, snatch, OHS, handstand, L-sits. Finally held an L-sit for 30 secs, shooting for a full minute.

23:05

120 pu 120 dip
6x6

m/37/195/6'

80 pullups
80 bar dips (no rings)

(4pu+4dips)x20

25:12

learned to do kipping pullups!

Comment #69 - dom

I'm in the same boat with you. Just starting to get into the workout routine again and can only do the WOD as RX'ed about 10% of the time. They have a link on the left side of the main site for Scaled workouts. Go to Start Here / BrandX Scaled workouts and they have a forum for us newbies. They have several different scalings to try and follow. You just need to start there and build your way up. Don't get discouraged, it will all come, just not right away with all of these Big Dawgs out here doing everything as RX'ed.

First time completing as rxd! The sense of accomplishment was the 17:04 equvalent of completing my first marathon. Need to fully wrap hands and wrists. Work on multiple reps technique in the future.

9:57 for 30 lay-down-with-feet-on-ground type ring muscle ups on swingset. last 10 w/ dip at top. ran 2.3 mi wu.
33:36 for 10 sets 12 pull ups & ring dips--pu unbroken 5/29/09
38:05 120 pull ups & ring dips 10 sets, pu unbroken 4/15/09
24:31 for 6 rds of 12 ea pull ups & ring dips--wimped 9/26/08
35:00 pull ups & ring dips 10 sets of 12 5/14/08
28:59 pull ups & bar dips 3/24/08
53:26 for 120 swing-set PUs & ring dips 4/28/07
28:54 bar dips 11/15/06
40:48 bar dips 9/24/06
30:20 bar dips 9/12/06
46:04 bar dips 11/21/05

34/M/205

14:40

m/38/76/200

120/120

26:15

I need help!! I just did my first muscle up today (on a bar), immediately followed by 29 more for the workout. My hands are TORE UP, not like a normal pullup day with ripped calluses but tore up everywhere, some with the skin off and some still under the skin. What can i get to put on them and what should i wrap them in? or should i just get 20 band aids?

cfwu w/o pull ups or dips
Two legit muscle ups, four with small hop, the rest with big hop: 30 total 24:48

First freaking muscle-up today! After a year of crossfit, it was a good feeling....took me 19:23 to get my thirty, but my false grip was a little off, and multiple reps need work. But I could care less because...I got the freaking sucker!

31:27 as rx'd

first time finishing all 30.

First time for this wod
13:14 As Rx'd

As Rx'd 6:36

rx'd 8:40

M/49/151/1-1-06

Will do this tomorrow. With Lil'Bingo, did Sunday Games final WOD. No MU, women's weight (LB did a little less as he eases into full-on CF).

bingo 23:25
Lil' Bingo 16:48

Got my butt handed to me. I am SO not worthy.

subbed 120 pull-ups and 60 ring dips
16:44

7:50 as rx'd...6m PR

11:15 from knees with toe assist-rings at the top of my head.

m/42/162/6'

sub 120 pu/ring dips
18:45 (last time: 16:57:(

f/33/140/5'6"
sub 60 jumping pu/jumping ring dips
19:43

#93 JT Nobody is forcing you to read their posts. Isn't hard to scroll down past the posts containing all that boring human sentiment... And read the postswritten in binary code only. Just a thought.

Started with 2 bar muscle ups (in a row! 1st time ever) then did the rest with pull ups & dips but miscounted & did 4 extra of each...so 31...

14:03 pr (best previous 18:43)

22:16
40 pullups / 80 jumping and negatives
120 dips

WOD not as Rx'd, ha...

spent about 30 minutes looking for a suitable place to hang my rings in the park that provided the height for deadhang muscle ups with kipping motion. finally found a tree and was able to do something that might resemble a muscle up. decided i was not going to do an entire workout like that so i found an 8' high pullup bar and...

5x deadhang muscle ups on pullup bar (no rings)
30x muscle ups on pullup bar (hopping off ground)
20x ring pullups
20x ring dips
25 pullups

~20 minutes. hands still fried from the last pullup workout. my homemade rings still holding up nicely.

8:55. PR by 2:28!

120 dips/120 pull ups (strict)
last time 17:35
this time 19:56

did dips first this time

30 muscle ups = 4:28

10:30. Was on track for a PR then got stuck on #29 and 30.

m/5'3"/155/29

as rxed

6:27 (pr)

last time 9:49. felt real good.

Rookie--nice time and nice pr dude! gotta catch you someday.

FRAT--kill it boys and girls!

Took me like 14 something I think. Had to stop after 19 b/c my hand ripped open. Had to wrap hand in tape to finish so I didn't get blood everywhere. Fun stuff

Cannot do MUs
120/120 - Dips/PUs
25:13.66 - I look forward to kicking this time out the door (almost puked! fun stuff)

had to do MU from a seated starting position

7.09

29yo, 5'11", 177lbs

Just as before, I did 3x pullups and 1x ring dips.

11:45

This is 4:04 faster than April. My dips feel much stronger. Plus I just watched the video of Speal doing 106 pullups, so I'm sure that helped.

M/169/5'6/32

120/120 22:58
Uninspired in the beginning. Better next time.

male, 22yo, 170cm, 80kg

30 muscle-ups, 6:15

Cool pic sequence, but please tell me,

HOW THE HELL DO YOU GET FROM #3 to #4???

~ 15:46
assisted by jumping into the pull up.

Nate: Bar muscle-ups 6:05
Laura: Band assisted bar muscle-ups 3:10

30 muscle ups on a pullup bar
17:25

Subbed 120/120 (ring dips)
16:59

M/28/232/6'2

90 Pull Ups- 90 Dips

9:43

#22~ best wishes for a great 1st triathlon!

#143~awesome story..she's got some fire in her belly!! My 6 year old thought it was fine to tell my parents that eating green beans was a "pain in the A$$!" while we were away at the Games last weekend~what a fine young lady I'm raising!

#168~ glad you had it looked at...remember Herm's advice: "do it right and heal up once"..or something along those lines!

Well I thought I was strong enough to do a muscle up.. ahh nope. THAT IS HARD. I did get 120 pullups (not strict by any means) and 72 dips.

m/39/6'5"/195

5:21

As always I forgot to post my time. 23:47

30 Bar Muscleups
4:25

m/30/169

Wod done as rx'd 9:53(pr). Beat my previous pr by 3 min. I love this stuff

as rx'd

4:00

compared to 090529

3:36 (bah!)

-Was going for 3 minutes but i got nervous and pushed too hard in the beggining. lame...

120 pull-ups 120 dips
(4x4)
23:00
1st week of crossfitting and loving it.

25/m/165/

M/39/193

As Rx'd: 7:53-PR (old PR 11:05 6/1/09)

7

120 pull-ups/dips

20:14

27/m/185

Soooo hard to type....

120 assisted pu green band
120 dips

18:00 even

splits 10/10

work out outside, got rained out
50 pull-ups
50 jumping ring dips
9:38

M 37 6' 165#
120 pull-up / 120 Dips
12:30

First time as rx'd!

30 MUs for time: 15:36 min

M/34/200/6'

WOD 30 Muscle-ups
as rx'd, finally ! 22.44
now that i can consistently get them ,will be able to work on doin them faster,just pleased to get them done right at last.got all 30 without a fail ,but took my time to make sure.
to anyone out there struggling to get their m/up,keep at it ,you will get them,i thought this 'll never happen,but perceviered and it's just clicked in the last few days.
before ,b/s 5 x 5 at 120k ,just to keep the strength work goin,also d/h/p-ups and kipping,p-ups,while tryin to not rip the calluses,got to protect them for oly cert next wk wi Coach Burgener.

105 pu, and 95 dips
holy hell that was hard

31 min

30x jumping MUs
50x pull-ups (tried to go chest to bar, last 20 were barely getting to jugular notch)
30x dips
5x more jumping MUs

-Question:
What is the ideal height to have the bar for jumping MUs? The highest I could place it was several inches above my head. Is that adequate?

Think I'm close to my first MU. The ceiling was too low to actaully try it at this gym.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

30 Muscle-ups: 14:01
From kneeling, rings 14” below bar.
Met goal of one rep every 29 seconds.
Foam roll after
Compared to 090529: 15:07

17:35 120/120 2 sets 10+10 and the rest in sets of 5+5. First time EVER doing that many pull-ups and dips w/o the assist machine. That was an incredible, motivating feeling.

No place to do muscle-ups so I had to try the 120 version:

120 dips as rxd
70 regular pull ups
50 assisted pull ups

20:35

M/36/5'09"/160
Crossfit RED
As Rx'ed
3:19 min.

Thought today I might be able to do this.

Did 1 right off that bat so decided to move forward...

Could only get 3 in 15 mins. At that point I moved on.

120 Pullups & 60 ring dips
25:50

M/23/170/6'

13:20 as Rx'd.

First time I've completed this WOD without subs, feels awesome.

m/41/158

As rx'd

17:27

Boy once you get the technique there's nothing stopping you. Been working on these for sometime then...click...got it. Didn't think I'd be able to do 30 though. I got to 10 and thought I can do 15...got there and thought 20's right around the corner. After 20...what the hell...can't stop now. There are some really good instructional vids on this site. Really helped me.

All assisted, 53 minutes. Centimetres away from hitting it - frustrating as hell!!!

m/39/158
15:59 (120 ring dips/120 pull ups)

90/90 in sets of 3/3
9m30s

Finished with tabata sprints as per xfit endurance, could not do it 3hour prior due to being asleep. Did it at 30s slower pace then my 5k and felt way too slow even with the incline. Time to reset my 5k time I guess but running sucks for big guys.

3:54 as RxD (PR by 58 sec)

Full turn-out at the bottom.

14:40

24/m/5'7/156#

As rx'd: 9:37

Slower than last time by 2:00. Sweaty. Hands. Need. Chalk.

23/m/180
8:21
Only three second improvement from last time. Failed twice on last rep, should have been sub 8.

26:19

Subbed 120 pull ups; 120 ring dips.

A couple of minutes off pr. Lost count and did a couple of extra sets of 4 of each; funny how hard it is to think straight in the middle of a WOD...

Thanks Lauren and Coach for the cycle. HQ rocks!

5:40 as rx'd, all singles

Well i Still suck but at least i am getting better
90 ring pullup
60 ring dip
28m33

band assisted
100/100
19:26

13:52
120 pull-ups & 120 ring dips

m/15/5'6"/110
30 mu as rx'd 9:17

100 PU, 100 bardips

PU: 10:00 (PR)
Dips: 9:52 (PR)

38M/5'10"/168#

W/U: 500m erg row (1:38); 17 ROM exercises; 35# OHS 2x10; GHSU 2x10; Back Ext. 2x10.

As Rx: 9:53.

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

New PR by 2:36. Felt this mostly in my shoulders today. Little bit of pain in the sternum area on the press-up portion. This may be a result of dropping the weight too hard on my my chest during Mon's heavy thrusters WOD.

M/20/5'9/180

120 pull ups
120 dips

30 sets of 4 each

12:35

6:42 only had one failed attempt on 29. Way better then last time where it took me a lot longer to get to 15 and i started to have shoulder pain.

13:28

m/6'2"/ 195/48 yrs
beginner: WOD #16
as rxed with 120 situps added
but it took me 57 mins
I had to do 24 sets to complete it!
I was wondering before today why people kept commenting
about tearing up their hands. Now I know what you guys were talking about.

Rx'd : 5m43s

M/24/5'10/185

7:20 Rx'd

M/40/6'0"/192

Sub'd for 120 pull-ups & dips

17:16

7:38

7.25 PR from 7.52
120/120

16:22 1st time rx'd. roughly 6 months since the start

47 - 6' - 210#

As RX'd:

6:13

21:17 Rx'd

I finally found a playground with high enough head clearance....I have only done muscle ups a few times before, just for form. Did all 30 today...never knew I could because I simply never tried. Amazing how all the other WOD skills come into play here...what an absolute BLAST!!! Time is nothing to brag about but the mental celebration that I am having right now is! And to think I finished the WOD 3 hours ago.haha....Missed 2 total reps and replaced them with clean well executed reps....my children were cheering for me...I have not smiled like this for days! CF is in me. Thanks

JD/M/6'0"/175/42

wod as rx'd

23-230

15:56

Drew m/32/5'9/215
1ST MUSCLE UP!!!
30 muscle ups 13:54 rx

I went on a trip without my rings...shame on me...

120 pullups and 120 dips in 27:30. That's a PR of some sort.

No issues with hand ripping since I switched my grip. The second knuckle of each middle finger rests exactly on top of the bar. Almost eliminates hand friction, but takes greater grip strength.

Same almost as last time, but a little faster.
Last time: 29 minutes. This time: 29 minutes. However, I did between 130 - 140 of each as compared to last time was about maybe 125 - 130

116 pullups and 116 dips...

and then...

1 muscle up... woohoo... 1830ish

Same almost as last time, but a little faster.
Last time: 29 minutes. This time: 29 minutes. However, I did between 130 - 140 of each as compared to last time was about maybe 125 - 130

17:53 as rx'd

Did first muscle up today. First 5 singles then was able to do couplets with triplet. On 27 my right palm ripped open and I screamed the last 3.

26:11 as rx'd

27/m/6'1"/213#

My arms are hurting... they refuse to work-out!

I try doing ring muscle-ups... they wouldn't let me try my hardest.

tried doing the pull-ups and dips... my arms started to have a fit.

It looks like the arm days I'm going to have to give rest days until they turn back to normal. Maybe a cycle... this sux. :(

M/23/185/5'10

Still working on muscle ups...

20 MU in 42:06

didn't have the facility to do muscle-ups; did the 120 pull-ups and 120 dips (4/4)

24:00 min.

120 pullups
120 dips 25:00

M/35/193/6'1"

As RX'd
5:32 PR by 48 sec.

Did them at the beach with Marty. Smoked my previous pr by about 7 minutes. 15:26. Fun to compete, and have someone else doing the same workout. Doesn't happen often enough.

10:41 as Rx'd

As Rx'd on straight bar in 100 degrees...6:45

21/M/6'/165

9:06 as rx´d

Elisa (F/24/5´3"/125), 18:16 (subbed 120 pu + 120 dips with bands)

I confess that I don't post much anymore, but had to today:

In 3.5 years of doing CrossFit, I finally finished this wod as rx'd: 15:41.

Muscle-ups have been my achilles heel.

I'm relieved.

46/M/6'2"/215

I managed my first muscle up on rings just two weeks ago.

As prescribed:

14:05

I didn't even think I'd make it, but it wasn't as bad as I thought it would be. Now to work on the time.

M/33/70/210

First time for this wod.

120 PU's
120 Dips

Alternated 10 each for 12 rounds

23:14

Late night, too much drink and too little rest!

m/29/5'8/160

As Rx'd 6:27

60 pullups and 60 dips

Got first muscle up today.... then did two in a row! Good day. Did a total of 7 or 8 with rest in between.

8:06 Still can't say Rx'ed. Still hanging the rings from the pullup station on the cable crossover machine. So can't do a full hang on the bottom.

19:20

Scaled muscle-ups from the floor on knees.

Did sets of 3.

60 pull-ups and 60 dips.

3:55 rx'd

Got a little ahead of myself and had 3 missed attempts. Need to work on that stamina.

120 pull-ups/120 dips
sets of 10
form started to suffer around 70
29:45

Well.. due to tender shoulders we did this..
5 rounds for time;
10 deadlifts
10 burpees

58/M/199 - DLs @ 225lbs - 13:28

48/F/125 - DLs @ 95lbs - 14:35

Didn't have access to a free-standing pull-up bar today so did this instead:
40 pull ups w/ 30lbs.
40 push ups w/ 30 lbs.
10:12
145lbs/25/5'7/M

120 pullups
120 dips

15:21

then the days CFE 20:10x8 on bike, stress fracture is still healing

reopened a cut in my hand though... fun

m/21/150/5'7

13:22

paced 1 every 30 seconds until i got to 20, then every 20 seconds until 25, then all out. pr by 3:20.

S/f

M/35/6'2"/185

warm up:500m c2, 1x10 back ext, 1x 10 back ext, 1x 20 GHD situps

14:47 30 mu's as rx'd

11:54- 1st time as Rx'd; 1st muscle-up as well

scaled:
30 Muscle-up progressions for time

8:51

Height of the rings was such that, at the bottom of the dip, my toes were just touching the floor. I tried a single muscle-up before starting, but couldn't maintain my grip. Not sure why. I have no chalk, so maybe that would help.

The tendonitis in my elbow has not been troubling me of late, but when it was dips always hurt the worst, so I was a little worried about this workout. So far, no pain.

m/48/178

Muscle Up Progressions, From Toes with Extended Arms, Rings at 67", 30 reps (10-5-5-5-5), 5:34

Began from toes with extended arms with rings at 67 inches. At this height my arms were straight from the start. Pressed off my toes to make the transition. Felt strong. Time to move the rings up a couple more inches. Over the past several months I have moved the rings up in increments from 48 inches. Here's how I fared the last time I did this wod (090529):

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

I am very pleased with the improvement I am seeing with my muscle up progressions.

Mama and the kids are in the mountains - I will join them tomorrow. Maybe we'll split wood for time or do a burpee/archery workout or something....

5:10 as rx'd with hands turned out at bottom.

* broken 3-3-3-3-3-3-3-2-2-2-2-1
* pr with out hands turned out is 3:24
* attempted a second time just for more practice turning hands out and got a 7:30, broken mostly into singles, and doubles.

41 Minutes: - Tosa YMCA
120 Pull-Ups (Jumping Pull-Ups, Bad Form, butgot it done)
120 Dips

Did aprox 20 pullups then 20 dips. x6
m/6'7"/220lbs/30yrs

M/21/160/5'9"

As rx'd 5:01

30 yom, 185 lbs

7:27 as rx'd

I think this is a pr

M/28/210

120 pus 120 dips

~29 minutes

SUB 120 75# adi
SUB 120 75# apu

19:01
previous 19:24

M/39/150

17:10 PR

7 misses

In the front yard in a dust storm. Tree was shaking like crazy but it was fun!

m/33/70"/200#
120 pull-ups
120 dips
25:12

120pull. 120dip. 24:04

That sucked. But was fun.

Not many workouts I can do anymore as RX'd due to injury. That being said, I have never been able to do this WOD as RX'd even when I did have 2 legs.

First time with this not subbing pu's and dips

18:53

Chris: M/29/62kg/167cm
4.09 mins as Rx'd (PR)

Marie: F/30/63kg/167cm
14.19mins, 120 jumping pulls/120 dips

Got 22 then 32 pull and 32 ring dips to finish off. 21:12 Never got a muscle up until today. So I am pretty stoked.

30 muscle ups on the gravitron.

Hooked rings up and used 70lbs for help. It really helped with form. My shoulders, triceps, and back are dead.

m/34/213/6"0

after doing two on the pull up bar, i moved over to the rings. I think I did six, and then decided to stop, because of the impingement on the left shoulder. Feels good to know I can do a muscle up, but I don't think I could get to thirty without injuring myself. Perhaps a combo of muscle ups, and then finishing up with pull-ups/dips, next time the workout comes up.

M/24/180/6'

120 pull ups, 60 ring dips
16 mins

M/24/182

As Rx'd:
7:36 PR

31:04

M/27/245/6'2

First time Ive tried 120 of anything. Did the dips jsut fin in sets of ten no help req. Had to do assisted pullups after the first 12. Not even close to Rx'd time= 20:13. Goal is to do my first MU before New Years.

10 rounds in 20 minutes of:
4 weighted pull ups 25#
4 power push ups 120# resistance

F/19/133

120 pullups and 120 dips

21:10

M/20/200

120 pull ups & 120 dips

22:57

m/30/5'11"/180

as rx'd

13:53 (2 mins slower than last time, ugh)

m/21/5'7"/160

As Rx'd

4:19

PR by 3:28

M/43/185/5'9"
10 MUs, 60 Seated MUs

10:28 as RX'd

Both of us can't do muscle-ups so we did pull-ups and ring dips. We alternated with Janet doing 3 pull-ups(assisted) and 1 ring dip while I did 4 pull-ups(assisted) and 1 ring dip

23:16

13:17 as rx'ed

4 minutes slower than PR...

Tschanzy 47m 166 LBS 5'9"[/B]

30 Muscle Up's for time as RXed [B]4:49 [/B]NEW PR by 47 seconds! :pepper::pepper:

Did a total of 80 NEW TOTAL PR! A banner day

120 Pullups/Ring Dips 26:13

M/41/6'2"/195

As RX'd 7:31

From Taji, Iraq

120 pullups/120 dips

did 13 rounds and hurt something in my back.

poo...

Doc K

m/32/185/65"

5:52

Didn't go for time, today.
I had four friends with me and one set of rings (hung over a support beam in a local globo). Three of them got their first muscle-up on rings, and the fourth is very close. Spent a lot of time instructing and spotting.

I did the fewest number of sets possible and got 6 sets: 8-7-5-3-1-6.

#345 Vince:

You are the inspiration, sir. Wow. Hats off. We wish you well in your CF training. I claim Agnosticism, but can't help but think of the bible: complained that I had no shoes until I met a man with no feet...

Rock on, bro...

As Rx'd
First 6 unbroken.
8:52
Thanks for lending me your rings Nicky!

Then;
4 Rounds of
Run 400m
50 squats
at the track
12:00 flat. PR

"Wod"

30 bar muscle ups (no rings)
Feet can just touch ground tip toes, when fully extended.

Time: 3:12 mins

"Wod"

30 bar muscle ups(no rings)
Tip toes touch ground when fully extended.(try not to push off feet)

Time 3:02mins

As they are not true muscle ups did the "Wod" x2

Time 4:17mins

Total 60 bar muscle ups.

This was mucho fun, but I feel like a terrible human doing it in 35:00
120/120
Happy I saw it all the way through.

done on a pull-up bar no rings available.

10:01

m/43/73kg

7:16 as rx´d

m/43/73kg

7:16 as rx´d

9:13

M/24/192/5'9"

120 PULL UPS/120 DIPS
4/4 30 ROUNDS
CFWU X 3 (except pullups and dips)

TIME: 23:24(PR by about 6mins)

I gotta get some rings and Iam pretty sure I did atleast 33 rounds...I need to pay more attention to my count. Good cycle I felt good through out the week

DO WORK!!!

Oh yeah I forgot to mention, I had a coworker come CF with us today. It was his 1st WOD, PUKIE and DOOKIE gave him a warm welcome.LOL! I hope he makes a showing again, I try to tell people CF is no joke.

DO WORK!!!

As rx:

7:15

Ripped base of hand after 17 mu. Retaped then finished.

CFWU:
I got my first MU today!!! We (my son and I) built a gym in our corn crib. He is LV 1 Cert. and doing training from our said corn crib. Has several clients, mostly women but the walking, talking advertisements have deemed it unnecessary to advertise. His Health Fitness and Nutrition degree will be complete soon from Purdue Univ. which in some peoples eyes gives him credibility. He will tell you that CF taught him more.
After trying for the MU for a LONG time, my wrists were tore up so I did the cf football 1/2 gassers x 12. While my friends are talking about getting their AARP card, I just keep getting faster and stronger!!

Congrats JLG.

I had to sub for this one.

Spread 8 pallets of sod for time:
4 hrs as Rx'd

120/120 mostly assisted pull-ups
19:50

Thanks Matthew. Good sub. been there!

m22/196/100kg

60 dips / 60 pullups

12:28 (PR) by 15 minutes

M/40/185

As rx'd:

15:55

I plan on breaking ten minutes by September.

More better faster

120 pullups/120 dips
No time kept, shared bars

subbed 120 pull ups 120 ring dips

16:54

60 pullups and dips in 11min15 and another 4 reps for a 12min workout

Subbed 90 weight assisted pu and dips, 85 lb assist 16:58

M/40/6'/179

120/120

All kipping pull-ups

24 min

Rx'd 12:49
I had bent arms though. Next time it is straight at the bottom.
M/37/5'4"/145#

Ran with the dog (1 mile) took the rest day today.

Doing the workout tomorrow.

120 pullups/120 dips

10 sets of 12 each.

10:24 PR

28/m/78kg

Drilling MU - 5 completed. Rings about 1-2 cm above head.

60 PUs
60 dips
17:52. first time finally throwing in bodyweight PUs in a timed WOD. felt great, even tho i had to switch to kips somewhere at 30 reps

11:23

CFWU- minus pu's

3x's:
800 meter run
200 rope jumps
21 pull up's
33:25

26f/5'3"/121lbs

just started...

subbed:
100 pull-ups 82lb assist
100 dips 82lb assist

12:35.2

Matt's first muscle-ups!!!!!!!

Matt (m/25/174) - 26:57 as rx'd!
(Lots of great attempts between each completed rep)

Shannon (f/26/155) - ~11min w/ spot from Matt

banged out five rounds nicely, then ripped hand, so did five rounds max reps with 25 then 15

30 muscle ups are allot easier than 120 dips and pullup
736
33/m/205

120 pull-ups
120 dips
4 reps each x 5= 1 set
6 sets= 120 of each
First time ever doing this workout.
Time: 21:17
Thanks for the inspiration, crossfit!
question: I find it hard to have a 'rest day'; like today (Sat) I would like to at least do cardo-is that OK?
thanks.

as RX'd
21:17

120 pullups
120 dips

11:40

30 Rounds of:

4 PU
4 Dips

25:30

Subbed Free Motion Cables. Set to a little below body weight. Did 60 instead of 30 cause it's just not the same.

7:45

PS: that was my first WOD...i'm trying the kool aid coming over from Stew Smith's stuff.

M/42/73"/180

Used bands for assists (two light to start finishing with two heavy). No idea on the time. After 30 MU, did 4 or 5 sets of 5 PU(CTB) and 4 or 5 ring dips.

Stephen

28:00

sets of six

M/30/150

Did 15 sets of 4 strict pullups/dips

then

12 sets of 5 kipping pullups/dips

15:51

M/34/74"/198#
First muscle up. Drilled 15. Then performed 15 for time. 12:47.

M/21/5'8/168

Only my second time to try a muscle up. Knocked them all out though. Been out for two weeks from a torn ACL. As Rx'd 19:21

M/32/147lbs/5'5"

As rx'd
19:45

Lunch Hockey
CFWUx1
7:33

6'/180/37

6:57 Rx'd

m/20/168/5'9"

6 sets of 20 pu's/dips:

17:18

120 PUs and 120 Dips:
37:57
At the Mariott in St. Kitt's - stupid dip/pullup stand with steps, so strict PUs and dips alllll the way. 10/10 for 12 sets.

120 PUs and 120 Dips:
37:57
At the Mariott pullup/dip stand with the stupid stair set-up so no kipping, strict pullups, dips all the way. 10/10 for 12 sets. Also ate 10 pounds of pancakes for breakfast so, not so good a showing today.

120pu/120dip as Rx'd
19:20

Starting to get this kipping thing down.

120 pu (mostly jumpers)
120 dips

9:17

Bar MUs as Rx'd
8:46

46/181

5:15 as Rx'ed. PR'ed by 29 seconds.

120 & 120

15:50

Tried a few MU's, but shoulder still squawking. I believe 90 & 90 would be a more accurate sub. Avg HR 162, peak 176 rec 57. Congrats Jon H, what an amazing day of work. Super awesome Vince S! Thanks Coach & Lauren.

120 dips
120 asst pullups
22min
Then
squats 135x8,185x5,225x5,275 3 sets of 5

1.5 mile jog

32 mins

3:26 PR - 30 Bar MU's, first 12 unbroken

Deadlifts 3x3:225,315, 385-385-385

then 30 more bar MU's for fun: 5:25

lost time on the second set of 30 due to a guy at the gym asking me what i was doing...and then proceeding to try getting one on his own.

later,
b
m/32/5'8-1/2"/170

10 pullups, 10 ring dips. 6 rounds. Used blue band for some of each by the end.

subbed
120 jumping pull ups
120 low ring dips

12:27

48/m/190

As Rx'd 8:06

People should be able to post anything they want on here related to crossfit or related to the wod. I post how i did and all the nuances of the workout that occured sometimes. Rather than look at these as "excuses" I look at it as good information to have about the performance when i repeat this workout in 30-60-whatever x amount of days from now. This is even more critical when you dont have the strength to complete a workout, you have to know if from one scaling of the workout to the next scaling if you improved and by how much.

Seconded, Albert. Not to be selfish, but my main reason for posting is so that I can refer back to what I did when the WOD repeats! If other people get something from the post, hooray. If they don't, sorry I wasted 2 seconds of your time.

120 pullups/180 dips

15:20, harder than I thought it would be. Should have paced myself rather than going to failure on the first few sets. 10-15 pull ups a round would probably be good. Dips were done on picnic table/stool for lack of better options. 120 push ups and 75 squats thrown in for good measure.

My first muscle-up!

120 dips/pu 15:54

7:53

Compare to:
090529 - 7:11
090412 - 11:40
080926 - 12:03
080801 - 14:41

120 pullups/dips--6 rounds 20
round 5: 7 jumping, round 6: 5 jumping
21:27

M/24/160#/5'7"

No Rings - did 120 PU/Dips

Did 15 sets of 8 reps each

Time: 17:15

Missed PR by 3:11 but for my PR I did 30 reps of 4 so fatigue didn't set in as much. Hopefully I'll get it next time

M/31/5'10"/190

20:23 PR

m/35/150

5:15 PR

wow. I gotta follow that? nice job tornado.

40 pu/80 jumping pu
80 dips/40 ad 22#

newbie

32 min

# 367, jpatrick,

Thanks brother, but let me clarify a bit. I still have both legs, what I meant was "use" of both legs. I suffered a severe calcaneus (heel) fracture 2 months ago so no weight bearing on one leg for 4-5 months. Though your point brings up very strong feelings I've had since my accident. Appreciate everyday you are able bodied, to any extent, because there is always someone who wish's they could do what I can still do, as upset and frustrated as I am with my own situation.

7: 51 as req'd PR last time it was 11Min

M/40/180lbs/6'1"

120 pu
129 dips

4 groups of 30 each

35:11
very dissapointing

M/37/185/5-10
As Rx'd at Crossfit Legend in Mccall, ID.

10:35

Got off and chalked wrist after each rep. 3 smaller than dime sized blisters on left wrist/hand. Anything faster would have ripped huge chunks. Kipped huge when doing these.
Previous efforts were most often constrained by flesh giving way.
First time I did 30- blister ripped at 21, took about 30 min.
Next time stopped at 17 when the blisters blew and gave out.
Next time wore gloves, took about 30 min or so.
This effort a great day and a massive PR. In Sep 08 I could do lots of pullups but only one muscle up on a bar. Hitting 30 and still having a wrist with a little skin is a great personal accomplishment, let alone approx 65% decrease in time. Certainly a good day.

120/120
18:34

3 mile run
22:14
then
6 rounds of 10 Pulls 10 Dips
9:57
then 50 Sits

Started with Xfit Endurance. I read the WOD wrong on their site and ended up running a lot more than I should have but I guess that it didn't hurt me.

total time was 25:08
I did 120/120. This time I started with sets of 10 for the first 2 then I went to 3's for a while. By the time I was at 40 I was down to singles but I kept going fast. I did an alternate dip on a straight bar starting at about 70 reps. I was better for this WOD due to the fact that I was able to keep my METCON up by going faster (the straight bar is closer to the pull up bar). Over all it felt pretty strong but I can still push my METCON harder and get a better time.

6:49 as rx'ed. Hands turned out, full extension. Tried as little kip as possible.

f/35/122/5'4"
light band assisted pullups, gravitron dips
18min

120/120
19 mins

13:17. Rings

m/178cm/90kg/33y
90/90 - problems with shoulder
16:20

Recently got my rings. Still practicing the MU. I did 60 ring pullups and 60 ring dips in 18:30.

no rings at the gym, so 120/120.
34:30, but scaled. did 20 pullups strict, then moved to the assisted machine and finished out, raising it as I had to to finish minisets of 10. the dips I was able to get 80 without the assist, then added a little assist to finish

49/m/145
pullups and dips
14:06

10:20

120 Pullups/Ring Dips
23:23

m/26/222/6'3''

120 bar pull-ups
120 ring dips

23.58 not great im gonna start working on my muscle-up technique next wod with them in it. assisted but i will win...

120 assisted pull-ups and dips: about 12 minutes. That seems fast, and I know I'm not that good :), so I'm thinking less or no assistance next time!

120 pullups / 120 deep ROM pushups with 10kg weight vest

Time: 20:40

15:52

started bad and ended worse...

dissapointed!!

as rxd 5:15

30-m-170

635 as rxd

3 x Xfit warm up
2 x muscle ups, 112 pull ups, 112 ring dips
17:55
Garage, PM, 100F indoors

m/29/6'/165

29:11 not rx'd

still haven't found a good set up for my rings, which basically took away my ability to kip. very small jump into muscle up (hitting my head on ceiling). paced myself at 1 min a rep. next time rx'd and shooting for a pr.

4:29 - all singles, full rom, @ work

First time back doing this after shoulder injury.

MU: x30 w/2 band assist
6:40

12 pull ups
12 dips
10 rounds

18:40

halfway did about 15 in the doorway (way too low, couldn't pull up enough). made dip half extremely hard

120/120 23:20

m/31/6/205

120/120 in sets of 10 and then 5.

19:30

Only 2nd time doing this wod. Last time was 30:30 doing jumping pu and dips. That was only 1 month after starting Crossfit and about 40 pounds heavier.

7:12.

Did the alternative of 120 pullup/dip

25:15

M/23/160/5'8"

Jeff @ work
5:52

first time, did first muscle up one month ago
9:16

60 pullup and 60 dips (sets of 10 and 5)

7:40 (slower than pr by 41 seconds probably due to drinking last night)

100 one-leg partial squats in 2:53

9.38

120 chins, 30 dips (4 chins/1 dip * 30)
Time: 24.24

30 muscle ups
time: 10'50

last time was first doing all 30 ( time: 14'15)

love this wod!

Rx'd

5:57 pr

120 pullups and dips in 17:14

M/40/175/6'

As Rx'd

5:48 PR was 8:11

Didn't time them, but did 30 jumping MUs. THEN, looked at the video a few hours after and finally figured out the false grip, and tired as I was, did my first real muscle-ups!

as rxd, 120 pull ups used 40 lbs to assist - - 120 dips took @ 16:45

60 strict pull ups and 60 dips

Last 10 pullups or so were toe assisted but generally felt good on them.

14:35

13:02 as rx'd

Big PR for me, it took around 20 minutes last time this wod came up. This is a self-esteem booster for me since I'm coming back from being sick and I don't have a good gym to go to anymore. It's always nice to see improvement.

bar muscle ups...30 reps...5:30...don't have the form down on the rings yet.

This is my first time completing this workout. I hung my rings from the ceiling of my garage rather from my pull up bar and that gave me a little more room to swing which helped me complete the 30 reps.

Time:

11:12

146lbs/32yoa

as Rx'd

5:44

PR by :36

Gym Boss set at 12 second intervals.

As Rx'd
14:45

first time ever. Did the first 5 quickly in 1 minute. Then missed 2-3 in the next 5-6 reps. THIS REALLY BURNS ENERGY!!

Each time I miss on a rep- lots of pain in the elbows and lateral aspect upper arm. ouch.

THe elbow and wrists were certainly tired midway thru and after this one. Iced down a few times as I could feel the inflammation- though not as much as my first 120-120 pullups-dips experience!

still no muscle ups
120 of each
13:12 PR

120 each in sets 4dips+4pu
23:30

13:40 pr 120/120

As rx'd

5:36 - PR (20 seconds)

as rx'd
8:38
first time doing this wod

120 pullups & Dips
20:06.15
10 pu / 25 dips
10 pu / 15 dips
10 pu / 15 dips
10 pu / 15 dips
5 pu / 15 dips
10 pu / 12 dips
6 pu / 8 dips
6 pu / 8 dips
7 pu / 7 dips (120 dips completed)
10 pu / 8 pu / 8 pu / 10 pu / 5 pu / 5 pu

#497
forgot to include - WOD done after cardio and Shoulder workout

20:38...134/148
All reps began on knees and self-assisted with toes. Rings set about forehead height. First time doing it this way so plenty of room for improvement.

@thesweatbox

10:26

[PR 9:22]

30 muscle ups on rings, as rx'ed

6:49. slower than before, but this time i had my hands turned out, full ext... etc.

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

11:31
-------------------------------------------------------------
Compare to 090529

12:02

Subbed 4 Pullups/2 Ring Dips for 1 MU. 120 of each in sets of 4:2

29:38

17:35
4 rounds
400 meter run
15 reps deadlift bodyweight (220)

sub'd 4 pullups and 4 rings dips for muscle ups
20:10

As Rx'd

7:20

m/26/170/5'10''

30 rounds:

4 pullup
4 bar dips

15:48 07/18/2009 (bar dips)
17:33 05/30/2009
17:31 04/12/2009
22:57 02/02/2009
30:00 09/26/2008 (bar dips)

30 muscle ups:

23, 7 rounds: 4 pullups, 4 ring dips
24:36 07/21/2009(10- 2:48, 20- 11:23) failed 4 times after 23, and about 10 times total
25:49 05/29/2009

28 m 194

did 120 pulls
60 ring dips

29:27

Excellent work with the kids Eric!

Excellent work with the kids Eric!

7:15

Finally using my new ring set.

First time doing muscle up. Not sure I got the right technic.

As Rx'd - 31 minutes.

22:41
120 pu/d

I started doing weights in the original body building way 15 years ago, and never stopped since for more than 3 continuous weeks (I have never taken steroids!). For the last 6-7 years I focused on strength rather than look, did 3 different martial arts for about a year each, still do heavy bag work regularly, and yet it is very difficult for me to follow the WODs as rx'd. I've been doing the WODs for only 3 weeks but I can usually do only 4 out of 5 as prescribed. My shoulders are in almost continuous pain, and it doesn't feel normal. I'm afraid I will eventually run into some major injury. Did you who are doing crossfit for a longer time experience something like this when you started? Should I do less?

Thank you for the answers in advance!

Did 30 jumping muscle-ups in 8:20

Then I did my first 2 real muscle ups after. Next time this workout post I will try all 30 real muscle ups. I was pretty stoked when i got my first one.

M/28/150

Subed 10 sets pullups
-7
-5
-4
-5 A (Assisted)
-6 A
-6 A
-6 A
-7 A
-4 A
-4 A

Subed Chair Dips
-25
-23
-20
-20
-15
-15
-2

CF Birthdate: 090629

as rx'd 7:17

as rx'd 7:17

7:31 (pr by 58 sec)

as rx'd

5:30

m/40/5'4"/142

Rx'd: 14:46

Second time doing this RXd. Surprised and a little let down being almost a minute and a half slower than the first time. One miss the first time, but many misses this time. Not sure why exactly.

29/6'2"/190
10 jumping Muscle ups
4 ring dips
7,6,8,6,6,6,7 chins in rings alternating with
10,10,10,10,10,10 slack line dips
27 mins

As rx'd

3:50(PR by 4:15)

M/32/5'4"/141lbs
As rx'd
6:52 PR
Just over 3 minutes better than last time

DMohr 17:19
120 pullups 120 dips

44/6'1"/185

as rx'd: 8:00.

9:18 as RX'D

First time doing this WOD :)

19:00.

7 rds 150lb pulldownx10, dips x10 in 15min

90 of each.

first 60 PU were okay at best last 30 assisted.
90 dips

everything in sets of ten until last 20 (sets of five).

22:00

Trying to pace it out, got 25 in 8:45 (first 5 done in :54, first 10 in 2:12). All failures after. Finally decided to finish off with 5 jumping MUs with a second dip at the top (13:27, not that it's relevant). Failures at 14, 17, and 24.

Only been able to finish this wod as RX'd the last time it came up (22:09, no failures).

company d pt

F/27/116

50red band pu
50 jrd

10:02

jumping mu
11 minutes

23.m.138.65"

as rx'd
8:00

Last Time:
6:12(PR)

WU
Kneeling MU
7:21
090705 - 10:33
M/48/190#/72"

subbed 4-1 strict pullups/dips

Time: 17:00

M/40/6'/196

as rx'ed
30 kipping ring muscle ups

13:48

m/35/5'9/175

CFWU - 3. Reg 1st set. 12 pushups only 2nd. 12 pushups & 4 HSPU 3rd. Superman. Burgener.
7:34-PR
Good job pushing on earlier reps. Really helped time.
5/29: 8:37
Earlier: 8:22

Endurance: 20:10X8 on TM. Only used 10% grade. Set speed at 8. Move speed to 8.5 next time.

Forgot time... wasn't good. But completed

- 120 pullups (30 real the rest were assisted)
- 120 bench dips (don't have a dip set up yet).

07/21

4 Pu's and 4 dips:

21:00

TIME - 11:58(PR)

m/21/5'10/150

as rx'd in 6:14 on a pullup bar

80 pu's and dips in 33 min

46.24 pr 10pu, 10 dips etc

15 mins ko-karting

30 mins at skyzone

29 mins; sets of 4; first 15 sets unassisted, second 15 assist level 10.

Sub'd 120/120
17:00

120 pullups 120 dips

23:36

20 reps + 30 pus + 10 dips
Did not time.
Last time: 20 reps.

m/36/155
4:59

3:37, with the qualification of my palm not turned out at bottom of reps, so not entirely full ROM.

Last time
BWT:193
warm-up 20min on the Percor
60 pull-ups and Dips
:21::04
this Time
BWt:192
warm-up 5min walk 3min run x4
60 pull-ups and dips
:14::41

8:08 as rx'd but I always have had limited range of motion due to space limitations. Next time I need to go to a playground to hang the rings on a swing.

PR by 26 seconds.

Rough today for some reason and my technique is suffering due to overthinking.

22 reps in 13 minutes.

as rx'd:

6.07 (PR)

(almost full extension and turn out at bottom)

34 yom 206 lbs.

No rings so I did 60 pullups and 60 dips on the gravaton without assistance. Took 6:27 for the first 50 and 9:27 for 60. Arms toast.

43 yom 204 lbs.

No rings so I did 60 pullups and 60 dips on the gravaton with 50 lb. and 75 lb. assistance.

16:28

11:40

subbed rings for bar

EJ
M/36/170
9:01 ON HIGH RINGS, FULL EXTN.
EJ

bar muscle ups 30 in 20min, 60 in 50 min

got through 120 dips and 80 pull ups..too many people in the gym on post.

m/27/160

as rx'd with a broken hand 12:43

19 muscle-up's, 33 minutes.

missed a bunch of reps - form needs work.

7:10

cfwu x 2
@ Shell
MUs from knees with rings at height of near full arm extension: 12:40

16:51

120 pullup / dips:

14:03

made up on 08/16/09

pullups (side) and dips

12 reps x 5 rds
6 reps x 10 rds

18:13 pr

31/m/160/5'6"
As RX'd
6:36
Off of PR by 35 secs. Did 9 unbroken first set (PR) but I think that screwed me for the rest of the workout. Form was bad - very bad.

29/m/185

watch broke and lost time.

Missed

CFWU x3
Burgener warm-up
WOD: 120x120 used alter. sets of 10 pull-ups then 10 dips; 19min.

120 pullups and 120 dips

16.10

M/27/6"/168

did MU on a bar, no rings.

30 in approx 6 minutes.

supplemented 50 PU's and 50 Push ups.
30,30
10,10
10,10

feel really good, wish I had rings.

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

16 min

m/38/185/5-10

AS Rxd 30 muscle ups
Just had my 38 b-day.1 yr ago went to the desert could do lots of pullups but only 1 MU on a pull up bar.

Completed my 3rd lifetime rd of 30 muscle ups.

Time of 11:15...a a little off my last time of 10:?? something.

Hit 3 in a row ot start, then missed, got off and rechalked after each rep. Still got a 1 in by 1/2 blister on left wrist and two small dime blisters on the rt. Oh well. Still a pretty good way to start a new birthday year.

at Rx 8:41

35:30
120 x push up
120 x rowing sur anneaux