August 16, 2009

Sunday 090816

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 081008.

david-mcbride-th.jpg

Enlarge image

David McBride, Captain Whitehall Division of Fire and Rogue Fitness - Columbus Ohio


Mid-line Stability by Matt Swift - video [wmv] [mov]

Posted by lauren at August 16, 2009 10:06 AM
Comments

hooyah! hittin this one bright and early

Comment #1 - Posted by: bmac at August 15, 2009 5:57 PM

brutal.

Comment #2 - Posted by: #42MARQ - CrossFit Bucks at August 15, 2009 5:58 PM

gonna be tough

Comment #3 - Posted by: Blanco at August 15, 2009 6:04 PM

new hero wod?

Comment #4 - Posted by: cass - CF Oshawa at August 15, 2009 6:06 PM

nope. weird i have never seen this. Looks good though.

Comment #5 - Posted by: cass - CF Oshawa at August 15, 2009 6:09 PM

This is going to be my first set of muscle-ups, i'm pretty excited!

Comment #6 - Posted by: jreynolds at August 15, 2009 6:09 PM

nice. more burpees.

thanks fr the props yesterday guys.

PR in both workouts - finally nailed to 100kg front squat and pullups/min from 15 + 15 to 18 +15.

Kim - great video. watched it again the other day. inspirational girl.

i could listen to Matt talk all day. what a legend

Comment #7 - Posted by: Rookie - Crossfit Gold Coast at August 15, 2009 6:09 PM

I'm in.

Comment #8 - Posted by: AllisonNYC_CrossFitObsession_24/5'2/126 at August 15, 2009 6:12 PM

What if I can't do a muscle up? Should I try bar muscle ups? I'm very athletic and can do everything else for WODs. I just weight 225 is all.

Comment #9 - Posted by: JK at August 15, 2009 6:12 PM

Haven't seen this Hero WOD before, as it was dedicated and made just before i started. What a tragic and twisted story behind it.

Gotta give 110% on this one, as with all Heroes.

Comment #10 - Posted by: Eric Gohl 22/5'10/163 at August 15, 2009 6:17 PM

Sweet, i'm going to really try for my first Muscle up!
Great Picture!

Stay low and let it blow brothers!
IAFF Local 368

Comment #11 - Posted by: Chuck O at August 15, 2009 6:19 PM

What's an alternative to muscle-up's? dips and pull-up's maybe?

Comment #12 - Posted by: anthony at August 15, 2009 6:30 PM

Oh great. My wrists are still scabbed from sunday after trying to do 30 ring MUs for time when I got my first ring MU Saturday!

Looks like I'm going to be taping up my wrists reeeeeeeal gooooooood.........

Comment #13 - Posted by: Daniel Krull AKA "Franiel" at August 15, 2009 6:30 PM

I'm IN...hit it hard FRAT!!!

Paleo feels great...

RIP Ryan this one is for you

Big hugs and bad english for all

Comment #14 - Posted by: s'more at August 15, 2009 6:32 PM

well, I am going to work on getting my first muscle up tomorrow. If I can't get it, well it is back to doing pullups and ring dips to sub.
paleo day 9 is all but done.

Comment #15 - Posted by: snix 33 M 5'11 177 at August 15, 2009 6:51 PM

Let's all hit it hard for Ryan, RIP bro.

Comment #16 - Posted by: Quest at August 15, 2009 6:58 PM

Dave- You can put out fires but I'm gonna smoke you next time I'm back at Rogue. Congrats.

Comment #17 - Posted by: Borgzilla at August 15, 2009 6:58 PM

This is not a new wod. MU sub is 4 Pull-Ups & 4 Dips for every 1 MU. Read the FAQ's

My previous time: 16:08 MU's were subbed. 4 Pull-Ups, 4 Dips

Today's time: 13:10 Subbed 3 Ring Dips and 4 Pull-Ups.

Yes, I just did the WOD. I was waiting by the Computer already warmed up ready to go.

Comment #18 - Posted by: D.B. at August 15, 2009 7:03 PM

#7~ Rookie, PR in both WODS..ANIMAL!! Thanks for the video compliment-greatly appreciated.

Rest up to hit it hard tomorrow-look forward to teh posts.

Comment #19 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 15, 2009 7:03 PM

Well, now...what timing! Just got my garage gym set-up so I can use my swanky new pullup/dip tower thingy (hey, it was nearly free on CL!) Gonna be subbing lots of pullups and dips, so its perfect. Well, lots of dips. What is the second order sub if you can't do pull-ups all that well?! Not sure I can even do jumping pull-ups on this thing...hmmm...picking up some rubber flooring tomorrow morning, which will make the burpees feel a bit better than trying to pull them off on concrete...

Comment #20 - Posted by: dk m/32/6'0"/226 at August 15, 2009 7:15 PM

Snix,

Tips from me when I got my first MU that might help you get your first MU:

I didn't try to kip the false grip Pull-Up that much... I just pulled real hard

when the pull got to about eye level, I whipped the back

When I landed the dip, my wrist were tight... not limp.

Hope that helps!

"PROPS TO THA FRAT!!!"

Franiel

Comment #21 - Posted by: Daniel Krull AKA "Franiel" at August 15, 2009 7:19 PM

I just made up Linda. It was a bad idea to try her while not feeling fully fresh from a rugby game two days prior. That was the worst 45 minutes I can remember in a long time. But I finished as rx'd and it makes this workout seem easy.......


Recap: I hate Linda.

Comment #22 - Posted by: Matt_in_Oz at August 15, 2009 7:19 PM

Absolutely have to learn how to do muscle-ups now. Hero WODs always seem to spark a little more determination out of me.

Comment #23 - Posted by: Adam S. (23/181/66"/19%BF) at August 15, 2009 7:21 PM

This was made in his honour. It is a bit sad.

Watch it right b4 the WOD and hit it hard like Ryan would have had.

RIP

Comment #24 - Posted by: Omar Omar at August 15, 2009 7:21 PM

21:11 as rx'd
1st crossfit workout since breaking my foot 2 months ago, definitely kicked my ass. I loved this WOD, cant wait to see how i do next time it comes around

Comment #25 - Posted by: Fabrice m/18/5'8"/195 at August 15, 2009 7:36 PM

m/22/6'/178

As RX'd
23:44

Not great at MUs yet so it took a while. Any tips on how to maintain a deep grip, keeping your wrists locked, when you descend from the dip? My wrists always straighten so I just hop off and re-grip after each one.

Comment #26 - Posted by: NateL at August 15, 2009 7:41 PM

warm up with some BS "therapy"

FS rep 1:
145-145-145-145F-145-145-145-145

Felt great. Last time I struggled to get 145, this time I think I could have got 150 pretty easy.

Post- BP work

Erin


Comment #27 - Posted by: in8girl at August 15, 2009 7:43 PM

Well this should be interesting..... I haven't tried to do any MU's since I got my first one two weeks ago. My elbows hurt really bad for a couple days and I stayed away from MU's to let them heal properly.

Hopefully my first MU wasn't a fluke and I will be able to get some repeats trying this WOD.

Comment #28 - Posted by: Valery in Seattle F/25/115/5'3" at August 15, 2009 7:43 PM

When substituting the MU for pull-ups and dips. Should I do all the pull-ups and then all the dips? Or should I interchange them?(1pull-up and 1 dip, 1 pull-up and 1 dip etc)

Comment #29 - Posted by: kokimoto at August 15, 2009 7:49 PM

So much for "practicing" the MU tomorrow. Can't wait to hit up that GSX MU progression.

Comment #30 - Posted by: Ben Moskowitz at August 15, 2009 7:54 PM

p.s. This one kinda hits home, being from St. Louis and all. RIP Ryan

Comment #31 - Posted by: Ben Moskowitz at August 15, 2009 7:55 PM

Well, had high hopes for this one, but pukey reared his ugly head a few times on me today for some reason lol. Maybe next time will be better :P

Comment #32 - Posted by: Andrew at August 15, 2009 8:01 PM

Daniel Krull
thanks for the advice... Gonna give it a real try tomorrow. I really look forward to nailing my first muscle up... Until then, I will work hard at improving my weaknesses.
Go FRAT Paleo!

Comment #33 - Posted by: snix 33 M 5'11 178 at August 15, 2009 8:08 PM

So, just to confirm...subs for 7 MU are 24 PU and 24 dips?

Comment #34 - Posted by: RobM at August 15, 2009 8:30 PM

the sub for muscle ups is 4 pull ups and 4 dips per muscle up (check FAQ), and you should do them in the order of 4 pull ups, 4 dips, 4 pull ups, 4 dips and so on until u get the needed number of M/U. so 28 reps of each per round, but alternate in sets of 4.

Comment #35 - Posted by: ajconly at August 15, 2009 8:40 PM

For any trainers out there; what do you tell your clients when they ask you, "Why do we work the same body parts over and over? I've always read that you should take 2-3 days or only work your back on Wednesdays." Our affiliate just had pullups hit several times in the last weeks.
I really don't have a good answer for them other than firefighters may have to climb several flights of stairs multiple nights in a row or military or police may have to do the same run/climb over several days. I always get, "but I'm a housewife/computer programer/etc., not a firefighter, so why should I?"
I know it is functional fitness and it works for me because I drank the Kool-aid, but what should I say to a less experienced athlete besides shut up and pull?

-Mark

Comment #36 - Posted by: MLM at August 15, 2009 8:41 PM

This is the easiest thing I've seen on here..
What gives?

Comment #37 - Posted by: Dharok [18M/5'10/180] at August 15, 2009 9:15 PM

geez this is gonna be hard

Comment #38 - Posted by: Andrew Ingell at August 15, 2009 9:22 PM

I can't do a MU to save my life. Guess I'll be doing lots of pull ups and dips!

Comment #39 - Posted by: LaurainCamas at August 15, 2009 9:37 PM

as rx'd

15:55

RIP Ryan.

Glad to have it out of the way.

Kim - couldnt wait to get it done :-)

Comment #40 - Posted by: Rookie - Crossfit Gold Coast at August 15, 2009 9:39 PM

S'more my friend! So glad to see you posting!!! BIG big frontal hugs to you!!!

Comment #41 - Posted by: Cookie at August 15, 2009 9:45 PM

This will be my first WOD in my new home in Afghanistan. Looking forward to it, since I bought a set of rings just for the trip.

RIP Ryan and all the great men and women who have sacrificed for this country.

Comment #42 - Posted by: Brandon T (M/38/5'9"/175) at August 15, 2009 9:47 PM

Holy heck, this is going to suck! We don't have rings in my weight room so I gotta do lots of subs. That, in addition to my impending hangover...Oh man, I'm gonna hurt tomo...

Comment #43 - Posted by: Jeff at August 15, 2009 10:06 PM

Thanks Cookie you are such a great friend you always cheer me up and you never forgot your friend s'more...big hugs to you to

Comment #44 - Posted by: s'more at August 15, 2009 10:29 PM

Late post: does anyone else get the urge to run on a rest day? (and I HATE running).

Comment #45 - Posted by: Chris J at August 15, 2009 10:35 PM

why does CF post the best times for every WOD. this give people something to shoot for.

Comment #46 - Posted by: Blanco at August 15, 2009 10:44 PM

Chris J
you are not alone. I too get the urge to run on rest days. Usually when I give in to this urge, I end up regreting it... But hey, that's Crossfit for you!

Comment #47 - Posted by: snix 33 M 5'11 178 at August 15, 2009 10:44 PM

s'more - always good to see you post brother.

hey cookie - hope the date went well. all sorted with jakers too. thanks heaps. :-) big hugs and bad english

Comment #48 - Posted by: Rookie - Crossfit Gold Coast at August 15, 2009 10:56 PM

Thanks Rookie...nice time mate

Comment #49 - Posted by: s'more at August 15, 2009 11:36 PM

M/33/5´9"/155

Ryan as rx´d: 17.43

Comment #50 - Posted by: AndySWE at August 16, 2009 1:58 AM

Man alive, I love those burpees! Pity I don't have rings for the muscle ups in my home gym. What the heck, one step at a time.

Comment #51 - Posted by: Baden at August 16, 2009 2:09 AM

oof! Burpees. some things i like and some things I know are good for me.

Ryan lone wolf styles representing from country SOuth Australia..Booooyyaa!

Comment #52 - Posted by: Nicolas V at August 16, 2009 2:50 AM

PR Half Marathon yesterday in Iraq 140.10

Comment #53 - Posted by: BDUB 29M/70"/196 at August 16, 2009 3:24 AM

Havent went to sleep yet but man tomorrow is gonna suckk. so many pullups and dips and burpees gonna die...

Comment #54 - Posted by: George at August 16, 2009 4:45 AM

I'm a little slow, what exactly is standing max reach?

Comment #55 - Posted by: Amer at August 16, 2009 5:01 AM

Subbed pull ups and dips for muscle ups. Still working on that movement.

25:08

Comment #56 - Posted by: SB at August 16, 2009 5:05 AM

messed up timing myself during first two rounds

so 3 rounds at 14 min flat

Comment #57 - Posted by: dgschen m/34/210/6'3'' at August 16, 2009 5:21 AM

bw 165

last time
subbed 3/3 per muscle up

19:13


this time
subbed deadlifts
180x5
220x5
265x5

Comment #58 - Posted by: paulw at August 16, 2009 5:48 AM

I have been doing crossfit for about a month and i am loving it, but i'm having a problem when i do dips. I get alot of pain around my right collar bone.

Does any one know why this is happening and how I might be able to stop it.

Comment #59 - Posted by: Stu at August 16, 2009 5:49 AM

21,21,21 25:44

Comment #60 - Posted by: gs at August 16, 2009 5:54 AM

As rx'd - 25:50

Comment #61 - Posted by: Lightweight guy at August 16, 2009 5:59 AM

Weather-102 degrees
Place-Camp Leatherneck Afghanistan (outdoors)
Time Started-1500L (HOT!)

Subbed 4 pull ups and 4 dips for 1 muscle up. Pull up bars were 20 paces away from dip bars.

Finished in 2 hours 4 minutes 44 seconds. I'm just happy I finished and didn't give up! Almost had Pukie come by. First time I ever did this WOD.

Comment #62 - Posted by: E6Papa at August 16, 2009 6:35 AM

m/26/207/70"

as r'xd
30:45,
MU killed me, but doing better considering second wod actually doing MU

Comment #63 - Posted by: andrewdoc at August 16, 2009 6:41 AM

God bless Ryan.

I got my first muscle up this moring. Yeah! Now off to the golf course.

Comment #64 - Posted by: Adam at August 16, 2009 6:43 AM

25/m/5'11"/205ish
23:22 as rx'd

Comment #65 - Posted by: Nickosaurus at August 16, 2009 6:48 AM

Sunday musings...


1) Galileo. This year is the 400th anniversary of Galileo recanting his theory of cosmology during the Inquisition. Now, I'm certainly not conflating Crossfit with Cosmology or the fitness orthodoxy with the Catholic Church, but I don't see Coach recanting, do you?

2) Chablis. The real stuff, Chablis from France, is called such because of its unique place of origin. It has a distinctive flavor and character that cannot be replicated because the soil that begets the grapes that magically turn into Chablis cannot be replicated elsewhere. No amount of marketing muscle or obfuscation can turn "Chablis" made in California into Chablis. So, too, "Hearty Burgundy", is neither.

What does this have to do with Crossfit or fitness? Is this just another one of bingo's sonnets from a wine-sodden space? An anti-paleo platitude (really...no wine or beer my fratties?)? Not at all. You see, the great wine growing regions of France got their hats handed to them when they tried to protect their "brands", their names, from being used to market something other than, well, Chablis. Who do you think sells more "Chablis" in the world now, the French or Ernest and Julio?

You're a Crossfitter; that's why you're here today. Right now the term "Crossfit" means something rather specific. Who do you want determining what's in the bottle labeled "Crossfit"?

3) Crossfit Games. Are you still checking the Games site? No? How come? Didn't you know that Tony B and crew are still filling up the site with all kinds of goodies from the Games 2009? Yesterday's entry was from Tommy H, 2nd place finisher from Utah, and his plans for the coming year. Here's what I said:

Really interesting stuff. Tommy, like everyone I spoke with, had trouble falling asleep post Saturday, and slept poorly. Isn't it wild how much a charged up neuro-endocrine system messes with sleep even in an athlete who has been blasted by work volume?

If we listen carefully to the competitors who have shared their preparation with us it seems like the more successful among them (Annie included) did rather high volumes of rather typical CF met-con work, doesn't it? I am curious about Tommy's plan to add periodization given his success this year doing Crossfit on top of a clearly strong athletic background, both in terms of genetic gifts and prior work. Will his plan produce a better result in the next Games? Will it produce better results on benchmark CF workouts over the course of the year?

Crossfit is relatively young, especially Crossfit as a competitive sport. I've heard Coach say both publicly and privately that he is curious about different approaches to CF as a sport. Is there a CF Box whose programming consistently beats other Boxes? Is there a non-CF or non-CF-like program that will produce superior results in a competition measuring work capacity like the Games? In Tommy's case, will the addition of periodization with CF training (CF->CFSB->CFFB->CF, etc.) turn out to produce superior results to straight CF, or straight CF with increased volume of work (a la Jason Khalipa)?

Years 1-3 of the CF Games would suggest that THUS FAR the greatest general fitness is produced by doing Crossfit, albeit more Crossfit than only that which is found on the Main Page if you can handle the volume. Is there something better?

Tune in next year, sports fans...

4) Lonely. Mrs. Bingo, Lovely Daughter, and Lil' Bingo are visiting The Heir at the Dude Ranch where The Heir is a wrangler. This is day 5 of their Excellent Adventure, and day five for me alone with the pet menagerie. They come home tonight, and I can't wait.

The Crossfit cyber-gym helps with the loneliness; hugs and bad English in thanks to you all.

I'll see you next week...

Comment #66 - Posted by: bingo at August 16, 2009 6:54 AM

M/31/6'3"/205

Sub'd 4xPullups + 4xRing Dips = 1 Muscle Up
39:40

Comment #67 - Posted by: Ben S at August 16, 2009 6:56 AM

1) 2:43 - 7 MU - 21 burpees unbroken
2) 4:37 - 4/3 MU - 7/7/7 burpees
3) 5:25 - 3/2/2 MU - 7/7/7 burpees
4) 6:28 - 3/2/2 MU - 7/7/7 burpees
5) 6:08 - 3/2/1/1 MU - 7/7/7 burpees

25:22

RIP Ryan

Comment #68 - Posted by: Arthur at August 16, 2009 7:04 AM

Sunday musings cont...

5) 50. As in 50th birthday. As in Jeff Martin of Brand X and Crossfit Kids fame beats me to that milestone tomorrow (I turn 50 in January).

Have you seen Jeff, known around Brand X as Guard Dawg? Does that guy look 50? Nope, not even close. Jeff should be the poster boy for Coach's contention that a Crossfit lifestyle produces health.

So, what is it? 50 is the new 40? The new 30? Nah...Jeff Martin is the new 50! 50 on Crossfit.

Happy Birthday, Brother.

Darrell

Comment #69 - Posted by: bingo at August 16, 2009 7:04 AM

I was reading the Brand X scaled workouts for today's WOD...

Looks like the sorta fat guys are doing 5 seated muscle ups and 15 burpees.. If I can't do the muscle ups, is there anything wrong with mix matching and doing the 5 seated muscle ups and the full 21 burpees..

There is always such a science behind each WOD, I would hate to alter.

Comment #70 - Posted by: Greg at August 16, 2009 7:17 AM

Bingo: Many of us have not had the chance to meet you, but we feel like we know you. Where would we be without your wine sodden musings, Sunday or otherwise? Get on witcha Bad English self... :)


BREAK


M/47/66"/135


26:29 as RX'd.

Tough day with the MU's. Still need much work on technique.


KALSU FOBBITT

Comment #71 - Posted by: jpatrick at August 16, 2009 7:20 AM

Looking for crossfitters in Conway Ar.

Greater love has no one than this: That he lay down his life for a friend

One more for the Ranger in the sky!

Comment #72 - Posted by: Rangerboy at August 16, 2009 7:24 AM

Man this was a tough one for me. Only got through three rounds. But when I started CF last week I couldn't do one pullup. Today I subbed pullups and dips for muscle ups and I was able to do the first three pullups for each round. After that I did jump pullups with as much negative resistance on the way down as possible.

I'm seeing progress in such a short time and it definitely motivates me to continue.

Comment #73 - Posted by: Dave perks at August 16, 2009 7:26 AM

30:05
subbed 4 pullups and 4 dips per round

Comment #74 - Posted by: Tyler Scott at August 16, 2009 7:28 AM

5'7" 179 38 y\o m

29:20

Comment #75 - Posted by: slap at August 16, 2009 7:33 AM

M/43/6'0"/175
5 rounds
21 jumping pull ups
21 chair dips
21 push ups
then 150 jump rope
The landing from the burpees kills my Achilles but jumping rope actually feels pretty good so I do that instead.
18:29

Comment #76 - Posted by: Allan at August 16, 2009 7:39 AM

Bingo, forgot to add:

Coach would be drawn and quartered (for his ferocious audacity) by King Globo-Gym III, and would appear somewhere in Churchill's (I mean Rippetoe's) "History of the CrossFit-Speaking Peoples."


Comment #77 - Posted by: jpatrick at August 16, 2009 7:40 AM

m/44/185

as rx'd
18:35

Comment #78 - Posted by: cosmo at August 16, 2009 7:47 AM

M/36/5'10"/181

19:05

Muscle ups were done from a toes-on-the-ground start position, so this was not done as Rx'd. Burpees were all legit.

Rookie: You killed it mate, nicely done!

s'more: Glad to see you on the boards my friend. Man hugs to you, Carlos and Nelson.

Frat Paleo Challenge, day 16!

Comment #79 - Posted by: Playoff Beard at August 16, 2009 7:51 AM

#70-Greg

If you can do the burpee portion with no degredation, but the muscle ups elude you, do a hard muscle up sub and the full burpee portion. There will be days you fall between the scalings. I argue for doing the hardest one you're capable of that gives you time in the vicinity of someone doing the full monty.

Comment #80 - Posted by: TexasPatrick at August 16, 2009 7:51 AM

Pack:
Five rounds for time of:
5 Seated Muscle-ups
15 Burpees

14:05
found a way to rig playground for seated mu

Comment #81 - Posted by: Eburley at August 16, 2009 7:54 AM

#55: "What exactly is standing max reach?"

Feet flat on ground, reach up with both hands. That is your standing max reach. On burpees, you should hit a spot one foot higher.

For instance: I'm 6'2". When I raise my hands, I can touch a spot 8 feet high. So on the burpees, I try to slap the beam in my garage that is 9 feet high.

Comment #82 - Posted by: Cope at August 16, 2009 8:15 AM

Wu- 5 minutes of jump rope
14 pu's (Jumping)
21 burpee's

27:20

Comment #83 - Posted by: ~VERVE~ at August 16, 2009 8:15 AM

I'm relatively new to the crossfit world having started doing the WODs a week ago. Quick question: Do you supplement other lifts after your WOD or is that all I should do?

Comment #84 - Posted by: Andrew at August 16, 2009 8:18 AM

I am three days new to CrossFit and in love with it. I apologize to all, I must of been living under a rock. It has been my first time hearing of Crossfit and first time realizing how out of shape I really am. Pain relievers and muscle rub are my two newest frineds!!
P.S. I plan to ask tons of questions, sorry.

Comment #85 - Posted by: Bald-E-Lox at August 16, 2009 8:20 AM

m/32/175
As Rx'd 21:46

Comment #86 - Posted by: darren at August 16, 2009 8:23 AM

This kicked my ass. I suck at burpees. Sub'd 3 and 3 pullups and dips for muscle ups (21 pullups - 21 dips - 21 burpees)

Rd 1 6:17
Rd 2 11:24
Rd 3 10:51
Rd 4 12:02
Rd 5 13:35
Total 54:09

Comment #87 - Posted by: grant 178 at August 16, 2009 8:32 AM

44/m/5'9"/165

30 min

Comment #88 - Posted by: Panger at August 16, 2009 8:33 AM

Where do I begin?; So I went out to the garage to tackle this WOD, let me begin by telling you I'm not the best at muscle ups but doing much better; 20 last time the 30 WOD came up. Warmed up prepared mentally and started the clock. That is where it stopped I achieved 3 MU in 7 min...WTF!!...is what I was thinking! So I gave myself a few minutes and made a MOD to the WOD and got ready again.
21 Pull-ups; 7 Ring-Dips; 21 Burpees
Started the pull-ups and felt terrible after 10
I finished 3 rounds in 19:49; a poor performance

Anyone else run into problem days such as these?
Thanks Gabe

Comment #89 - Posted by: Gabriel at August 16, 2009 8:37 AM

M/28/175/72kg

21 pull up
21 dips
21 burpees

5 rounds: 28:11

Hard as Hell!!!

Comment #90 - Posted by: Jess Hviid Skov at August 16, 2009 8:43 AM

"Ryan", puppy scaling (3 rounds of 5 seated muscle-ups and 12 burpees) -- 8:24.

Comment #91 - Posted by: Dan P. at August 16, 2009 8:46 AM

No rings.
21 burp.
15 pullups
15 dips
21:32

Comment #92 - Posted by: Mikaelt at August 16, 2009 8:47 AM

33/m/160

subbed 3 rounds

17:24

Comment #93 - Posted by: karim at August 16, 2009 8:48 AM

sub'd 3pu/3dips for mu's
1st 2 rounds strict pu's
3,4,5 jumping pu's
39:37
good workout!
thank you for the site.

Comment #94 - Posted by: eric m/39/5'7/152 at August 16, 2009 8:53 AM

d - 31m/185

17:46 as rx'd (pr)

j - 34f/125

23:44 as rx'd (pr)

Comment #95 - Posted by: dmarsh at August 16, 2009 8:57 AM

m/26/5'8"/140#

22:03

PR of 7 consecutive MU in round 1, could barely put a pair together after that though

faster than 30 MU for time from a few weeks ago

Comment #96 - Posted by: Eric Ross at August 16, 2009 9:06 AM

bar mu
otherwise as rx'd
31:35

Comment #97 - Posted by: s2 at August 16, 2009 9:07 AM

15:35

burpees suck

Comment #98 - Posted by: maxhughey at August 16, 2009 9:08 AM

cool accent by the way.

Comment #99 - Posted by: maxhughey at August 16, 2009 9:10 AM

M/28/6'1"/195
sub MU for 3 dips/3 pullups
44:31
Pukie was around the corner but I beat him, so he never showed up!

F/27/5'7"/125
sub MU for band assisted 3 dips/3 pullups
42:02

Comment #100 - Posted by: OFQ-MD at August 16, 2009 9:19 AM

Stats from logsitall (workouts logged under "crossfit heroes" classification).

median all: 18:25
median women: 28:06

More details, photos and athlete of the week at:
http://www.logsitall.com/ranking

-bill patton

ps - congrats to katie heinrich from crossfit oahu - august's 2nd weekly athlete - for winning a suunto heart rate training watch.

Comment #101 - Posted by: bill patton at August 16, 2009 9:23 AM

M/23/185/5'10

I only managed to do 4 rounds, I didn't have enough time to finish the last round.

31:38 was my time for the 4 rounds, which were done as RX'd.

Comment #102 - Posted by: ryan u. at August 16, 2009 9:26 AM

true wimp. Survived 3 rounds, quit while I had still had the ability to breathe. 20 minutes.


Other Rangers Lead the Way!

Comment #103 - Posted by: Rangerboy at August 16, 2009 9:27 AM

Rx'd-21:49...did all muscle ups as singles to 7...ex 1..1..1..makes more sense than burning out, that still counts right? Tough WOD overall anywho...RIP Ryan...

Comment #104 - Posted by: Arsenio at August 16, 2009 9:33 AM

Rx'd-21:49...did all muscle ups as singles to 7...ex 1..1..1..makes more sense than burning out, that still counts right? Tough WOD overall anywho...RIP Ryan...

Comment #105 - Posted by: Arsenio at August 16, 2009 9:35 AM

ouch

Comment #106 - Posted by: Jeremy at August 16, 2009 9:37 AM

34:21

Comment #107 - Posted by: bma at August 16, 2009 9:37 AM

DAMNIT! I DID 7 ROUNDS!!!

Oh well, 7 rounds time was 23:48

5 rounds was around 17-18 minutes. I should read better.

21/m/155/5'8

Comment #108 - Posted by: Clack_Attack at August 16, 2009 9:38 AM

Ran a local community 5k this morning - around 22:30 or so.

Subbed 4 pullups + 2 ring dips per round (28 & 14)

Only had time to finish 4 rounds.
26:56

100% gassed.
Off to see AC/DC

Comment #109 - Posted by: tooljunky m/28/175/5'10" at August 16, 2009 9:38 AM

25:48

As RX'd.

Comment #110 - Posted by: AllisonNYC_CrossFitObsession_24/5'2/126 at August 16, 2009 9:40 AM

Which is more difficult, ring muscle ups or bar muscle ups?? No rings at my gym so it's either bar MU or lots of subs. :P

Comment #111 - Posted by: Kelly R at August 16, 2009 9:45 AM

As RXd 23:20

MUs are hard enough but with 105 Burpees, oh yeah.

Comment #112 - Posted by: Blanco 31/M/72/198 at August 16, 2009 9:45 AM

14 min even.

5 Rounds
7 box muscle ups(feet on box)
15 burpees

Got my first muscle up!! A year in the making!!

Comment #113 - Posted by: chris p m/33/192/69" at August 16, 2009 9:50 AM

CG E City Crew
Posting separately;
Leary(m/5'11/200):
16:55*
scaled muscles ups with rings at ear height. First time even being able to do some sort of muscle up-big motivator!
Leary(f/5'8/125):
24:21*
scaled to 14 banded pull ups & 14 banded dips first round then 7 of each in next 4 rounds.


Comment #114 - Posted by: Dan Leary at August 16, 2009 9:55 AM

28:00

Comment #115 - Posted by: lucien at August 16, 2009 9:59 AM

That photo looks like OFA Reynoldsburg, am I right?

Comment #116 - Posted by: patfleming at August 16, 2009 10:00 AM

M/43/185/5'9"
14 Seated MUs, 21 Burpees
21 DH Pull Ups 21 Bar Dips, 21 Burpees
21 DH Pull ups 6 Ring Dips 15 Bar Dips, 21 Burpees
21 DH Pull Ups 21 Bar Dips, 21 Burpees
21 DH Pull Ups 21 Bar Dips, 21 Burpees
39:40
Right shoulder and wrist hurt too bad to do muscle ups and ring dips today??? No pain at all doing bar dips???
Will work on MUs later in week if shoulder and wrist feel better.

Comment #117 - Posted by: Alan at August 16, 2009 10:10 AM

as rx'd

time: 20'58

Comment #118 - Posted by: ccfeldt at August 16, 2009 10:17 AM

WOW i need some rings so bad.i did the 4 pu and 4 dips instead and it totallly kikd my ass. but still pushed and finished as rxd. looking so forward to tommorrows WOD.

28 PU's
28 dips Alternating 4 PUs then 4 dips etc.
21 burpees
5 full rounds
54:45

is it just me or did my time suck? i rested a couple times cause i was trying to go all out.
But Ryan that was for you dude! thanks for sacrificing your life so that others may live.

Comment #119 - Posted by: J-Bird at August 16, 2009 10:26 AM

m/46/177
rx'd 20:34

Comment #120 - Posted by: Troy at August 16, 2009 10:26 AM

WU -CFWU x2 plus some extra push ups, about 8 MU, dynamic stretching, etc.

For my this was not as hard as I thought.

As Rx'd

14:27

Felt kind of easy at this pace. I should have gone faster! 5-10 burpee jump height might have not been 1 foot, but something like 6"

This time is way faster than my combined 30 MU+ 100 burpee time. Unreal. Muscle ups and burpees both seem really easy for me compared to something like thursters.

Comment #121 - Posted by: Corey Bibolet M/39/5'8"/157 at August 16, 2009 10:30 AM

First time I've been scoping out the trash can in a while.

~25:00 subing pull-ups

Comment #122 - Posted by: G|G at August 16, 2009 10:30 AM

As rx'd

19:05

Comment #123 - Posted by: Rich G 43/5'7"/180 at August 16, 2009 10:38 AM

31:01

Comment #124 - Posted by: allie 38/M/168 at August 16, 2009 10:44 AM

Did some MU progressions + squats for warm-up

Pack:
Five rounds for time of:
5 Seated Muscle-ups (Put the rings far enough overhead that my butt was off the ground about 6")
15 Burpees


Time: 14:29.14

Cashed out with some snatch practice using my 12# PVC bar and an empty 45# bar.

Comment #125 - Posted by: Jeff F 36/M/5'10"/175# at August 16, 2009 10:48 AM

20:15 as rx

Comment #126 - Posted by: Mike at August 16, 2009 10:50 AM

The University gym I use is closed on Sundays in the summer, so while I would have preferred to fit in a muscle-up progression into the exercise, I couldn't manage it.
Ended up doing 105 burpees for time in 18:39.
In the past when I've done lots of burpees I usually have lost form towards the end, but this time I didn't, got good height on all jumps and consistently transitioned well from the push-up plank to the squat jump.

I guess I've got no excuses tomorrow since I had a half-workout today, but it still seemed hard enough!

The great advantage of working out at home, of course, is that one can re-discover what the ancient Greeks knew, which is that working out naked is great fun. And you can set up a fan to blow on you while you work out (sorry guys in Afghanistan who might be reading this).

My wife threatened to put naked burpees on YouTube, but fortunately for the world the idea didn't occur to her until I was on my 103rd rep and so she didn't have time to get the video camera.

Comment #127 - Posted by: Matt_Evansville at August 16, 2009 11:04 AM

2 weeks into crossfit and I can't find that plateau I had climbed onto. My wife says I am a CF addict!
Sub. 4 pullups,4 dips=mu
13:36

Comment #128 - Posted by: Mike M 29/M/5'11/175 at August 16, 2009 11:04 AM

f/28/5'0"/108
With box assist MU's
18:30

Comment #129 - Posted by: Kat at August 16, 2009 11:06 AM

m/26/185/5'11''

subbed 21 pu's, 21 dips for mu

3 rounds plus 5 kipping pu, 16 assisted, 21 dips, could not get burpees on round four, could not breath, or move, did outside in heat today, this one hurt!!!

29 minutes

Comment #130 - Posted by: Trevor Brown at August 16, 2009 11:17 AM

M/25/64"160

Don't have rings, so I did bar MU's

13:42 not too shabby

I need to get some rings

Comment #131 - Posted by: brandon at August 16, 2009 11:17 AM

M/40/6'0"/155

As Rx'd
26:21

I started out pacing myself in the burpees. I was worried I would fatigue myself so much the MUs would come very slowly. Hopefully I'll read this before I do this WOD next time and not do that again.

Comment #132 - Posted by: JPW at August 16, 2009 11:18 AM

2days before this, pullup wod with Jeff @ work, 1-1 2-2 all the way to 10 & back down, 8:15, 110 pullups each, chest to bar

Comment #133 - Posted by: Mad Max at August 16, 2009 11:18 AM

m/29/5'11/168

rx 15:57

Comment #134 - Posted by: Ian Mosher CFATL (aka Skittles) at August 16, 2009 11:18 AM

24:32
subbed 3 mu and 3 pu for 1 ring
5 rss

Comment #135 - Posted by: Rosser at August 16, 2009 11:20 AM

15:00
-Bar MUs
beat last time by 3mins

Comment #136 - Posted by: magnus 23/5'8"/155 at August 16, 2009 11:20 AM

CFWUx1

subbed 3 PU, 2 ring dips per MU

3 rds

4:58/6:56/7:36 = 19:30 total

#128 Mike - you sure about that time? 5 rds?

Comment #137 - Posted by: Pete - Decatur, GA at August 16, 2009 11:23 AM

Nate: 9:04 Straight bar MU's

Laura: 14:21 Assisted straight bar MU's

Comment #138 - Posted by: Nate and Laura from CT at August 16, 2009 11:23 AM

I don't post her much, but feel compelled to today.

I'm not much of a spiritual guy, but this WOD was an exception. Something or someone came over me and refused to let me stop doing burpees on the last set.

That one's for you Ryan, and for all the other firefighters out there.

Feel free to respond to my email address if you've got a similar story to share.

Comment #139 - Posted by: Mike Molloy at August 16, 2009 11:27 AM

This was a step too far after a night of no sleep and a day of no real food - newborn baby appears to be taking a great deal of my energy!

still, no excuse.

I only managed 3 rounds of this. No rings so:

21 PUs
21 Dips
21 Burpees

for the first round and 15 for the 2nd and 3rd. I feel like I've let myself down - tomorrow will be a better day!

Comment #140 - Posted by: NomadCelt m/182#/30yo at August 16, 2009 11:28 AM

time: 39:07

Subs: 4 pullups & 4 ring dips = 1 MU

Burpees: Jump and Clap overhead, on or close to the 1' mark.

Totals: 140 pullups, 140 ring dips, 105 burpees.

Warm up: 18 holes of golf at The Meadows:

http://www.themeadowsgc.com/


RIP Ryan Hummert.

Comment #141 - Posted by: Ronnieboy at August 16, 2009 11:30 AM

m/39/190/77"

Muscle ups need to be called the humility maker or something of the sort. I CAN NOT DO THEM!!! Then to top it off I almost killed myself doing ring dips and pullups.

I only got 3 sets of 21 burpess, 3 sets of 28 pullups 4x7 each set and 4x3 ring dips. All this before I almost passed out on my 4th set of burpess. I think it was due to the heat 90+ here today.

Comment #142 - Posted by: Todd at August 16, 2009 11:36 AM

As rx'd:

14:54

Muscle-up form could have been better, but still good.

Comment #143 - Posted by: KieranGT_22/5'11"/170 at August 16, 2009 11:39 AM

#27 Erin - nicely done girl! Hey anyone (Eric!) out there gonna start doin the noob posts again? I know a lot of us found them quite useful :)

Comment #144 - Posted by: Cookie at August 16, 2009 11:43 AM

as rx'd

16:36

Comment #145 - Posted by: adam (m/23/5'9"/166) at August 16, 2009 11:45 AM

160/m/20

2 pull ups, 2 ring dips per MU

3 rounds 16:25

Comment #146 - Posted by: Bryan at August 16, 2009 11:50 AM

Humility Maker was subbed: no rings
33 min.

Comment #147 - Posted by: Christopher Haley at August 16, 2009 11:53 AM

m/35/154

Ryan as rx'd 13:59.... Very tough workout!!

Comment #148 - Posted by: Shane Cross at August 16, 2009 12:00 PM

18:50

Did muscle-up progressions where toes provide enough help to let you do them and get the hang of it (see CrossFit Journal article). My wrists are not used to false grip, thats for sure.

Comment #149 - Posted by: DaveW TX 25/m/170/5'7" at August 16, 2009 12:00 PM

m/22/189

28 dips
21 burpees,
5 rounds.

12:49

Comment #150 - Posted by: martin at August 16, 2009 12:01 PM

#40~ Rookie, you are a BAD A$$!

First: Rippetoe Starting Strength-back squat and deads. Work sets for BS 215# x 5 reps x 3 sets. Work set for deads: 250# x 5 reps x 1 set.

"RYAN"

bar muscle ups done-shoulders just still don't like the rings so much. Gave it my all.

TIME: 17:17

Comment #151 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 16, 2009 12:03 PM

did 4MU/11Burpee and 3MU 10Burpee x 5. RAtionale: 7 muscle ups in a row each round would have slowed me down so much that I wouldn't get optimal metcon benefit out of it.
31:10 final time. It was 40 degrees C in humidity. Brutal WOD!

Comment #152 - Posted by: Josh G at August 16, 2009 12:04 PM

24/m/175

assisted muscleups after the first 5

10:00

Comment #153 - Posted by: NickR at August 16, 2009 12:13 PM

anyone remember the poster of the little kitten hanging onto the tree brach for dear life? The caption rea, "never give up".... Well this was pretty much me hanging from my rings today in the park, trying to get my first muscle up. But alas, i finally decided to move on and to my wod.
5 rounds for time:
28 ring pullups (alternating sets of 4)
28ring dips ( alternating sets of 4)
21 burpees
35:01

Comment #154 - Posted by: snix 33 M 5'11 178 at August 16, 2009 12:16 PM

M/49/151/1-1-06

Not as Rx'd. subbed 3:1

29:02

Comment #155 - Posted by: bingo at August 16, 2009 12:24 PM

m/29/5'8/160

As Rx'd 18:05

Comment #156 - Posted by: Reagan at August 16, 2009 12:25 PM

as rx'd accept I added a 45lbs weight vest, had to sub pull ups and dips for muscle ups

57:03 min

Comment #157 - Posted by: m/30/5'9'/215 at August 16, 2009 12:33 PM

My first DNF =[

Wasn't really feeling well and in the first round something pulled in my shoulder blade and doesn't feel very nice.

Comment #158 - Posted by: Ron White 26/M/67.75"/165LBS at August 16, 2009 12:33 PM

m/42/165/6'

with assisted mu: 17:04

Comment #159 - Posted by: P&M at August 16, 2009 12:38 PM

Sub'd 3 pullups/3 dips for MU

51:04

I always forget why I do Crossfit until I'm lying on the floor after the WOD... then I remember.

Comment #160 - Posted by: Ben M at August 16, 2009 12:48 PM

Matt:

Dude! Naked? I guess in memory of woodstocks 40th. Fitting.

Comment #161 - Posted by: Rangerboy at August 16, 2009 12:49 PM

9:38
rx'd

Comment #162 - Posted by: andrews at August 16, 2009 12:49 PM

3:1 pullups/dips for muscle ups
21 burpee's

Didn't understand the burpee thing till after the WOD and I read it for the 6th or 7th time. I know my burpee jumps weren't that high but still a killer workout.

28:25

Comment #163 - Posted by: Bells 36/6"1"/210 at August 16, 2009 12:51 PM

subbed jumping MU
needed the tech work

22:30

Comment #164 - Posted by: Jonblaze at August 16, 2009 12:56 PM

lots of subs / scaling

3 rounds instead of 5
21 pull ups and dips instead of muscle ups
switched to jumping pull ups in r2
switched to bench dips in r2

19:19

met pukie on the walk home from the gym

m/32/6'6/244

Comment #165 - Posted by: theNine at August 16, 2009 12:56 PM

age 19 bw 170
18:51
scaled to 3 rounds but first time ever doing actual muscle ups during a workout

Comment #166 - Posted by: Chris S at August 16, 2009 12:58 PM

Time; 30min 17s
Scaled, did 4 rounds instead of 5;
28dips
28supine pullups , (lieing down and pulling to a low bar because it was easier on my hands)
and 21 burpees
per round

that was a tough workout

Comment #167 - Posted by: Alec at August 16, 2009 12:59 PM

26/m/5'11"/177
My Birthday WOD sucked!!
2 rounds as rx'd 33:20
first round only 7:45ish
Felt good after first set of burpees, but something happened on next muscle-ups. Lost count of failures. Finally got second set of 7 done and stopped after burpees. I could make a lot of excuses, but I am just going to say that I sucked it up! It's my birthday, I can suck up a WOD if I want to right??

Comment #168 - Posted by: justaman - liberty sc at August 16, 2009 1:07 PM

This might sound silly but I'm new to Crossfit and am learning the lingo. What does "rounds for time" mean? It sounds like do it all as quickly as possible. But my form suffers when I'm rushed, and the chance for injury goes up.

Please clarify Cross Fit gurus!

Comment #169 - Posted by: Zachary at August 16, 2009 1:12 PM

30yo, 5'11", 171lbs

I've never done this WoD before, and this is my first after a few weeks off, so I only did 3 rounds. Also subbed 3x pullups and 1 ring dip per muscle up.

Time: 16:17

I was definitely pushing myself through the burpees. 63 is a bunch. I was sucking air and sweating like a wolverine.

Comment #170 - Posted by: Alton at August 16, 2009 1:13 PM

29/m/186

Back squat, 3 x 5 @ 215

30:00 rest, then 3 rounds for time of:

7 muscle-ups, strict
21 burpees, to 1' overhead target

16:58

Comment #171 - Posted by: Esteban - CrossFit Nasti at August 16, 2009 1:17 PM

M/47/200

Could not do a single MU, so I did pull-ups and dips on the rings instead (which was tough enough). 29:20

Comment #172 - Posted by: Rustypelican at August 16, 2009 1:18 PM

M/39/250/74"
5 rounds in 29 minutes.
Subbed pull-ups + dips for muscle ups.
Didn't make the 1' jump on most of the burpees, but I left the ground.

Left a nice puddle for the janitor.

Comment #173 - Posted by: Linwood Wright at August 16, 2009 1:29 PM

35:48
Time/age = 41.1 sec / year

Comment #174 - Posted by: Hari at August 16, 2009 1:30 PM

Rx'd.
21:49

Comment #175 - Posted by: Josh M/34/74"/195# at August 16, 2009 1:30 PM

My first crossfit wod...
Im 16 and like to think of myself in pretty good shape but this workout kicked my tail. I lasted thru 3 rds of muscle ups and 4 rds of burpees before i barfed all over the mirror at my ymca. The crazy part... I loved the workout hahaha. Cant wait for tomoro's.

Comment #176 - Posted by: crossfit_newbie at August 16, 2009 1:33 PM

as rx'd 47:30

Comment #177 - Posted by: jesse s at August 16, 2009 1:39 PM

Scaled to BrandX's Porch: 3 rounds
Also, didn't have rings, so bar MUs.

12:42

Came out way too fast on the burpees in the first and third rounds; need to pace a little better. I probably could have worked the MUs a little faster, but my hands were still torn from the PU WOD the other day and I lost my form on consecutive MUs as I got more winded. Fun WOD though, might even try it as Rx'd next time.

#176: Awesome story man! I definitely felt Pukie creeping up on me today. I almost ran and dragged a trash can over, but I didn't want to sacrifice the seconds! You pretty much summed up CrossFit WODs: they kick your butt and suck every time, but somehow we still love them. Get some, go again! Welcome to CrossFit!

Comment #178 - Posted by: angstadt at August 16, 2009 2:10 PM

25:15

Comment #179 - Posted by: logan at August 16, 2009 2:15 PM

15 pullups
15 dips
21 burpees
3 rounds
19:59

Comment #180 - Posted by: Deano at August 16, 2009 2:17 PM

M/175/23

Rx'd

31 min even.

Comment #181 - Posted by: cass - cf oshawa at August 16, 2009 2:18 PM

#137 Pete, I did 5 rounds. Pull ups and dips were strict, burpees not so much.

Comment #182 - Posted by: Mike M 29/M/5'11/175 at August 16, 2009 2:19 PM

As rxd
32:33

Comment #183 - Posted by: BPemberton at August 16, 2009 2:20 PM

M/48/5'9"/179

As expected, a tough one. 29:51

Comment #184 - Posted by: Mike in RSM at August 16, 2009 2:24 PM

20/m/5'11"/163

40.45 as Rx'd

Comment #185 - Posted by: Logan S at August 16, 2009 2:26 PM

As prescribed:

24:17

M/33/70/210

Comment #186 - Posted by: B Bowen at August 16, 2009 2:40 PM

as written time = 10:30

Comment #187 - Posted by: Nschmidt at August 16, 2009 2:43 PM

m48/6'2"/195

4 rounds: pullups/dips: 4/4 X 7; 21 burpees
totals 112 pullups, 112 dips, 84 burpees
52 mins

. . . live to fight another day -

Comment #188 - Posted by: Bob at August 16, 2009 2:52 PM

Sub 3/3

3rds

13:14

Comment #189 - Posted by: Ted c at August 16, 2009 2:53 PM

M/27/160
15:08
subbed MU's for 5 PU & 5 dips

stormed through like an asthmatic 90 year old chain smokin reds

Comment #190 - Posted by: travis at August 16, 2009 2:56 PM

3 rounds

21 p/u
21 dips
21 burpees

25mins. ugh.

Comment #191 - Posted by: Jon 25/m/190 at August 16, 2009 2:58 PM

m/26/5'7" 158lbs.

First time working with the muscle ups. Was pretty fun, but i'm not sure i recorded my time correctly. Do you add on your down time between rounds, or is it just actual time spent working?

Without rest time added as Rx'd: 15 min 22 sec.
With rest time added: 23.22

I had fun and was frequently motivated during my drooling and sweating by the story behind this WOD. Feels great to crossfit! RIP Ryan

Comment #192 - Posted by: Lone Wolf at August 16, 2009 3:03 PM

F/34/142
Five rounds
substituted 7 sets of 4 PU and 4 Dips (assisted) for MU
21 burpees

28:40

Comment #193 - Posted by: Judy at August 16, 2009 3:04 PM

rx'd: 19:05 (used bar for muscle-ups)

Comment #194 - Posted by: Raze at August 16, 2009 3:08 PM

38M/5'10"/168#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x10.

As Rx: 24:10.

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

New PR by 11:07. My muscle-ups are still painfully slow.

Comment #195 - Posted by: rjf (Since 07-20-07. WOD no. 569) at August 16, 2009 3:11 PM

M/22/6'2/160

34:30

Subbed MU's for ring pullup/jumping ring dips

Comment #196 - Posted by: SeanMerron at August 16, 2009 3:19 PM

m/24yrs/227lbs

DID MY FIRST MUSCLE UP TODAY!!!
NOT JUST 1 THOUGH. I GOT 12!!!!!!!!!!!

subbed ring pull-ups and dips on a dip bar for the muscle ups...after the 12

time: 49:28 will def be better next time...

Comment #197 - Posted by: Matt Dawkins at August 16, 2009 3:20 PM

Ryan (along with all the other heros who have sacrificed their lives for this country), this one's for you!

Comment #198 - Posted by: Zena Warrior Princess at August 16, 2009 3:21 PM

30 yom, 185 lbs


22:20 as rx'd

Comment #199 - Posted by: Jeff Weltmer at August 16, 2009 3:22 PM

26/m/160
30:26 as rxd
muscle ups killed me, time not good in my eyes for my first time but at least i got it done.

Comment #200 - Posted by: JeNunez at August 16, 2009 3:24 PM

24:00

5rds
14 jumping pull ups
14 dips

21 burpees

Comment #201 - Posted by: jess at August 16, 2009 3:27 PM

4 pullups - 4 dips subbed for every muscle-up
42 minutes

Comment #202 - Posted by: Stephen M/26/5'9"/141 at August 16, 2009 3:35 PM

27:50

Subbed 3/3 pull-ups/dips for MUs. Did them all at once, next time will split into sets of 4/4s for each MU.

Did negative pull-ups for most, lowering down slow. The nice pull up bars were being used (where I would have been able to do kippings). Dips were un-assisted for first 5-10 reps of each round and then moved to a lever-style dip assist machine taking off 35lbs of my weight.

Only could do 4 rounds, due to feeling both faint and nauseous.

Felt strong nonetheless. Will be able to do more next time I'm sure!

Comment #203 - Posted by: Kristina F/26/5'3"/118 at August 16, 2009 3:38 PM

as rx'd

23:22

Comment #204 - Posted by: tyler 29/m/200 at August 16, 2009 3:38 PM

M/40/6'4/196

Five rounds of:
21 Pullups (banded)
21 chair dips
21 Burpees
time: 28.03

As a Missourian, i was humbled to do this workout. My prayers go out to the Hummert family.

btw, after all of us "pack & pup" members finished, our Crossfit affiliate, Rodney Hamby did ryan as Rx'd in 9:58. unbelievable to watch.....

Crossfit SoMo - West Plains, MO

Comment #205 - Posted by: Chase at August 16, 2009 3:46 PM

On vacation (limited equipment in fitness room) so I did a modified Fran:

21-15-9
Thrusters, 45# db's
Push-Ups

9:05

Comment #206 - Posted by: Rich P at August 16, 2009 3:52 PM

As Rx'd:
21:10

Muscle-ups are no problem, the burpees are another story. I've never done them with a 1' jump standard either, so that was a whole new level of suck! I made sure i got the target every time though. Oh, and also bonked my head a few times on the MUs...swing sets at the park aren't the best to set up rings on, but it's all i've got!

15 minutes rest

CFE: 200m @ 90%/ 1:00 rest x8
36 sec/36/36/36/38/37/41/38

Comment #207 - Posted by: Eric Gohl 22/5'10/163 at August 16, 2009 3:53 PM

18:11 Last time 23:06

Shoulders felt really good today.

1:14/1:55/1:25/1:51/1:41
1:45/1:56/2:19/2:00/2:00

Comment #208 - Posted by: Jim D. 48yom 165# 5'11" at August 16, 2009 4:02 PM

Scaled to 5 rounds of 5 bar muscle-ups (globo-gym doesn't have rings) and 15 burpees. Made a conscious effort to get some hang time on my burpees but I can't say I got a foot of vertical each time.

15:33

Comment #209 - Posted by: justinrocks M/35/173/6'1" at August 16, 2009 4:04 PM

Subbed MU w/ 1 strict PU + 1 dip (i know, i know... ).

Burpees were a killer.

5 rounds: 21:12

Comment #210 - Posted by: KaziK M/24/5'10''/170 at August 16, 2009 4:04 PM

***FRAT***

Fit Mom!

A little birdie told me you asked on here how I was doing with surgery recovery. Sorry I didn't see your posts, been busy running the FRAT 30 day Paleo Challenge blog so attention has been diverted. The great news is with the blog and all of it's support, I haven't cheated once!

Recovery in a nutshell: I'm halfway through the 16 week post surgery recovery. Active ROM in shoulder flexion and abduction has reached 100%. External rotation is much less (about 30-40%) and internal rotation is about 50%. Can't load it up with any weight yet. The good news is I'm doing PVC overhead squats again!

My warm-ups usually consist of my right shoulder's physical therapy exercises first, so that I don't chance anything being off during the WOD. I still don't use the right side for anything past the warm-up, so that is my chance to push the ROM and actually work the right side's muscles.

I do the CFWU next. 3 rounds of the usual suspects:

30 sec sampson stretch each side, getting both shoulders up as far as possible, right side is almost there but not quite yet.

10 reps of overhead squats with PVC. I've been doing OHS for the past 4-5 days! Before my shoulders were cooperating I was doing air squats.

10 Sit-ups and 10 Back extensions. For the back extensions, I usually do a 10 rep combination of some hip, some back, and some hip&back extensions.

5 pull-ups, 1-armed, and 5 dips, 1-armed. I use the highest assistance setting on the gravitron, and use the other hand to help a little. About 90% of the weight is on the left side.

WOD: "Ryan":

I used the pull-ups and the dips as explained in the warm-up, 4 pull-ups, 4 dips for 7 rounds ILO 7 muscle-ups. The burpees were a sprawl, tuching chest to deck and jump to touch a gymnastic ring set exactly 12" above my max reach on a slight tippy-toe. So it was about 13" in actuality. I like scaling up; i.e. making it harder.

Time: 33:52

This is more than a 5 min improvement from last time, but without the muscle-ups, we're comparing apples and oranges. I'm also 15 lbs lighter than I was in October as well, so that may play a role in my improvement in time.

As my body settled down from the workout, I realized that my left shoulder is still feeling the effects of all the 1-armed craziness of "Linda". I'm sitting out the rest of this cycle if it has anything to do with shoulders.

To all that have been asking of my recovery, thank you. It is very heartfelt and I'm just chompin' at the bit to get down and dirty with some of these WODs Rx'ed, but that'll have to wait another 8 weeks!

***FRAT OUT***

Comment #211 - Posted by: Herm at August 16, 2009 4:08 PM

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

As rx’d: 28:09
Foam roll after
Compared to 081008: 49:08

Comment #212 - Posted by: Sesoku at August 16, 2009 4:09 PM

43/168 - Performed outside - 96 degrees

As rx'd:

Last time - 26:53

Today - 26:01

Comment #213 - Posted by: Rick Cantu at August 16, 2009 4:12 PM

24:22

Comment #214 - Posted by: Jacinto Rodríguez Piedra at August 16, 2009 4:17 PM

M/23/6'/170

27:23 w/ MU subs

Not happy with that at all. I really wanted to do it as Rx'd, plus last time I did this with subs it was 23:26. Not sure why I struggled with the MUs so much or why there's such a big difference.

Comment #215 - Posted by: Ian Morris at August 16, 2009 4:21 PM

m/38/240/73"
21 pull downs 180lbs
21 dips
21 burpees

rd 1. 6:47
rd 2. 9:02
rd 3. 10:36
rd 4. 12:02
rd 5. 11:23
total: 49:49

Comment #216 - Posted by: TPDFISH at August 16, 2009 4:23 PM

as rx'd:

27:50

Comment #217 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at August 16, 2009 4:25 PM

as rx'd
45 minutes and a flapper. Hangover didn't help.

Comment #218 - Posted by: Ben L at August 16, 2009 4:25 PM

No rings subbed 3 dips & 3 pull ups for 1 MU
Like others I was proud to do the whole thing.
Also did 50% dead hang pull ups, 50% kipping pull ups.

44:53

M/33/5'8"/183

Comment #219 - Posted by: Josh Brooks at August 16, 2009 4:30 PM

37/m/185/6'

21:39

27/f/145/5'01"

22:21
Slight achilles pull on left side halfway through

Comment #220 - Posted by: Jeremy A. Olive at August 16, 2009 4:32 PM

^^^^ Sub'd Dips for ring dips
F - had 80 pound assisted dips

Comment #221 - Posted by: Jeremy A. Olive at August 16, 2009 4:33 PM

#197--Matt Dawkins

Way to go on the muscle ups!

Comment #222 - Posted by: B Bowen at August 16, 2009 4:36 PM

Maybe its just me but I believe that 4 dips and 4 pull-ups per MU is not very accurate. I would much rather do 7MU than 28 dips and pull-ups. Any thoughts?

Comment #223 - Posted by: Blanco 31/M/72/198 at August 16, 2009 4:53 PM

34/M/6'00/184

28:39

No misses on the M/U's. Burpees were slower than usual due to the height requirement.

Comment #224 - Posted by: Dan D. at August 16, 2009 5:19 PM

Ohhh.... excuses I have many. Can't do muscle ups... and I sure can't do 4 dips and 4 pullups per muscle up. One reason is that I've got pretty sore tendonitis in my elbow so I have to take is easy on the pullups and I can't do dips because we don't have a dip bar.... until this afternoon, that is. Hubby went and made one for me.... so now I have one less excuse when it comes to dips or muscle-up subs.

For my workout I did 3 rounds of
21 burpees
10 assisted pullups
10 "dips" (which was kind of rigged between the 24" box jump bench and the stairs in the garage).

By then I was bushed... and marvelling at how much worse I seem to feel the day after my rest day.


Comment #225 - Posted by: JuliePlatt at August 16, 2009 5:19 PM

D
@29's
21 dips
21 kpu
21 burps
X5

1
2 10:15
3 17:52
4 25:55
5 34:27

34:27

Comment #226 - Posted by: waderpro at August 16, 2009 5:20 PM

"Ryan"

17:20

Comment #227 - Posted by: tim p M/46/150 at August 16, 2009 5:21 PM

M/40/185

As rx'd: 31:56

That was a tough workout after doing Linda yesterday. Very little left in the tank. I can see that only a little more efficiency in the MUs will lead to a sub-20-minute time.

More better faster

Comment #228 - Posted by: Marty at August 16, 2009 5:22 PM

#222, Blanco...

I'm with you... 4:1 seems like too much, and it ends up dominating every workout. Somebody suggested to me to instead sub 1:1 weighted pullups and ring dips. Tried it and it felt more like the intent of the workout (I can do MU's, but don't have a place to do them). so my workout was:

5 rounds:
7 18 lb weighted pullups
7 18 lb weighted ring dips
21 burpees

Time 19:20

18 lbs is about 13% of my BW.

Comment #229 - Posted by: Jared at August 16, 2009 5:25 PM

32:28

Couldn't do muscle ups so i did 2 ring dips and 2 ring pull ups per 1 MU. Burpees where pretty slow by the end. Great WOD!

Comment #230 - Posted by: jess at August 16, 2009 5:27 PM

I mixed BrandX Pack scaling with the CrossFit muscle up substitution -

15 pullups - all reps chest to bar
15 ring dips
15 burpees -
I jumped as high I could, I'm sure I didn't reach the 12 inch requirement on most of them so I decided just to clap overhead while in the air for the rep to count.

42 years / M / 5'11" / 165

Comment #231 - Posted by: Disc golfer at August 16, 2009 5:28 PM

Time = 50:24 Ring dips were by far the slowest of the three

Comment #232 - Posted by: Disc golfer at August 16, 2009 5:29 PM

39/m/190
sub'd mu's

21/21 pullups/dips
21 burpees
new pr 20:26

old pr 21:43

Comment #233 - Posted by: JackM at August 16, 2009 5:31 PM

F/48/130 Subbed jumping muscle-ups with bottom of rings at 54". 22:04

Comment #234 - Posted by: dave and belinda at August 16, 2009 5:31 PM

29 m 5'10 178
As rx'ed
15:59
PR

Comment #235 - Posted by: Brandon Ecker at August 16, 2009 5:36 PM

As r'xd
23:44
burpees suck!

Comment #236 - Posted by: H.E. 35 / 6'0 / 170 at August 16, 2009 5:39 PM

5 rounds
8 pulls
8 dips
21 Burpees
16:19
then 50 sits

Comment #237 - Posted by: dyagg at August 16, 2009 5:43 PM

did 3:1 kipping (no assist yay!) pullups and dips per muscle up (yes yes I know the sub is 4:1 but I have an enormous open callous.. wah wah wah)
burpees as rx'd
43:06
spent 3 minutes the first round trying to figure out what was best to tape my hand after my first rig failed miserably.. boo!

hey Cookie: thanks for the love the other day! :-) good job on your pr too!

Comment #238 - Posted by: Carrie McG F/21/5'8"/145 at August 16, 2009 5:43 PM

#197~ congrats on your 1st and then 11 more muscle ups!

Comment #239 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 16, 2009 5:45 PM

8pull up/7dip
21 burpee
19:24
HUGE PRESSURE HEADACHE!!!

Comment #240 - Posted by: Ring 29/70/195 at August 16, 2009 5:47 PM

24:52

Muscle-Ups were done on straight bar, and very ugly by the end, but muscle-ups nonetheless. Could have pushed harder on burpees but was afraid to puke in the globo-gym.

Comment #241 - Posted by: Crow at August 16, 2009 5:48 PM

19:39 Using Bar instead of rings. Killer W/O

Comment #242 - Posted by: Kris Holub at August 16, 2009 5:50 PM

16:52

Comment #243 - Posted by: Charbs 23/190/m at August 16, 2009 6:02 PM

31/m/196

5 rounds:
7 jumping muscle-ups
7 pull-ups
21 burpees

21:17

Comment #244 - Posted by: SAT at August 16, 2009 6:04 PM

"Ryan"

M/50/5'11"/172
34:19, as Rx'ed, all strict.

M/16/5'11"/170
62:11, as Rx'ed, also all strict.

F/51/5'6"/135
39:47, 3:1 sub for the muscle ups.

F/16/5'8"/135
42:23, 3:1 sub for the muscle ups with band assist pull-ups.

Comment #245 - Posted by: Kevin C. at August 16, 2009 6:16 PM

Regarding the muscle up to pullups and ring dip substitutions. I don't know how hard a muscle up is, since I haven't nailed one yet. But even if the 4 pullups and 4 ring dip sub is in fact harder than doing the muscle ups, I see this as an opportunity to improve myslef. So hell yeah, bring it on. The more work I put into it, the more rewarding my first muscle up will be!
go FRAT paleo!

Comment #246 - Posted by: snix 33 M 5'11 177 at August 16, 2009 6:22 PM


5 rounds of

21 pullups
21 dips
21 burpees

26:56

Comment #247 - Posted by: Kevin McClellan 48/M/195 at August 16, 2009 6:23 PM

3 rounds 25 min

Comment #248 - Posted by: ccraft at August 16, 2009 6:29 PM

sub
21 pull ups
21 dips each round

= 27:22

Slow today. Swam longer than normal this am. Worked out pretty hard yesterday. Did more "arm" work with BP and other yesterday so arms were sore. Walking tonight I had an inch on my back, arm automatically went up to scratch...but flopped like a fish. LOL, arms will not work now ;)

Erin

Comment #249 - Posted by: in8girl at August 16, 2009 6:34 PM

Rx'd 22:19 with full turn out and extension on muscle ups. Original goal was sub 25 but then after my third round I was thinking sub 20. Next time under 20 for sure.

Comment #250 - Posted by: ChadWHall M/21/6'1/184 at August 16, 2009 6:40 PM

For every muscle-up I couldn't complete per round, performed 1 jumping muscle-up plus two strict full depth ring dips, and had at least as many misses as muscle-ups still required to perform per round. First round as RX'd, second round 4 muscle-ups and 3 "make-ups," third round 1 muscle-up and 6 "make-ups," and the last rounds 7 "make-ups" each. Burpees as RX'd.

19:08

5 minutes later, did "penalty" work to make up for the power output loss (and to vent frustrations). 30 sec on 30 sec off rowing intervals. 1180m rowed in 6 cycles.

Comment #251 - Posted by: R.Lee_Seattle at August 16, 2009 6:40 PM

Rx'd 22:19 with full turn out and extension on muscle ups. Original goal was sub 25 but then after my third round I was thinking sub 20. Next time under 20 for sure.

Comment #252 - Posted by: ChadWHall M/21/6'1/184 at August 16, 2009 6:41 PM

M/34/5'10"/198

As Rx'D = 21:17

Comment #253 - Posted by: bs2103 at August 16, 2009 6:41 PM

Burpee's kick my tail. Can go through the first set ok, then it takes me a few sets to complete the rest.

Have problems with my shoulder on the MU's, even subbing. Had a torn lumbar, which they say is healed, but anything heavy seems to really bother it (icing it up as I type). Also, have a structural problem with it that makes pushing movements hard, and dips really painful (not supposed to do either, but I'm a stubborn SOB). Just finished the workout an hour or so ago, and already almost can't move my arm. Tomorrow is gonna be a b#$%.

Comment #254 - Posted by: Mark at August 16, 2009 6:47 PM

22 / M / 5'9" / 135lb

I'm a few cycles behind, so--

Run 800m, 4 intervals for time

Resting 5-6 minutes between intervals:
4:12, 4:14, 4:14, 4:12

I've taken about a minute off my total time each time I've done this one. At least there's the satisfaction in that to counteract the pain.

Comment #255 - Posted by: BC at August 16, 2009 6:49 PM

RATB's best time per round was 2:24 good for beginners....slacked off afterwards unfortunatly but completed all reps..have no muscle up rings so subd with dips and variation pullups but did 315 reps all together...felt great..

Comment #256 - Posted by: RATB's at August 16, 2009 6:51 PM

Did jumping muscle ups with ring bottoms at mid forehead.

some day I'l be able to do 21 burpees without stopping

31:05.54

Comment #257 - Posted by: Colin Buchan/M/5'6"/36/210 at August 16, 2009 7:04 PM

29/180/6'2"
30:40
jumping M'ups
then 10 knees up, dead hang chinups on rings

Comment #258 - Posted by: Horst at August 16, 2009 7:06 PM

spent 15 min on getting a mu...so close.
did all burpees in 20 min.

Comment #259 - Posted by: mnf at August 16, 2009 7:11 PM

subbed with 300 workout...
did it in 24min.

Comment #260 - Posted by: Travis Bouchard at August 16, 2009 7:12 PM

M/25/187/5'9"

"RYAN"
5 rounds for time of:
28 pu
28 dips
21 burpees

TIME: 31:46

Should have done sub 30 mins, so I really, really need to start pushing harder and rest less. Oh and get some rings.

DO WORK!!!

Comment #261 - Posted by: BlackCatX-Fit at August 16, 2009 7:46 PM

brutal workout... ended in the beginning of round 5 at 41 minutes.
didn't have rings or a gym today so did the following:
10 L pullups on tree branch (did 15 standard pullups on 3 and 4 sets)
30 pushups
15 burpees, tried to jump one foot

form totally imploded towards the end with burpees.

Ryan you are in my thoughts, the world will miss a hero like you.

Comment #262 - Posted by: aether_tron at August 16, 2009 7:57 PM

14:07

* all M.U.s from full extension at bottom, to full lockout at top.

* first round of M.U.s unbroken, rounds two,three & four broken 4/3, round five broken 3/1/1/2

* first round of burpees unbroken, all other rounds broken 11/10

* apparently i did this WOD the last time it came up and did it 2 minutes faster... but i dont remember it.

Comment #263 - Posted by: MarcusG at August 16, 2009 8:07 PM

3 rounds

10:13

Comment #264 - Posted by: cory at August 16, 2009 8:17 PM

13:10

no rings...next on "to buy" list

subbed free motion cable m/u at 150# for ring m/u


Finished off with 10 alternating rounds of 4 p/u and 4 dips.

Comment #265 - Posted by: Mateo m/34/195/5'10" at August 16, 2009 8:18 PM

M/25/158#/5'7"

First time getting to use the new rings I got! I still can't do a muscle up. It's the transition that I can't get. Boo

Did "assisted" MU - did pull-up, Jumped into dip postion, did dip x 7
21 Burpees

5 rounds: 22:36 (PR)

Comment #266 - Posted by: Ransom at August 16, 2009 8:23 PM

no WU, 1st time...

as rx'd, all burpees legit:

13:05

Comment #267 - Posted by: Brian "rhabdo" Soriano at August 16, 2009 8:32 PM

Since I'm brand new to the MUs, I treated it as such and gave me a handicap...

1st 2 rounds: 18:17
5 min break
3rd round: 9:09
5 min break
4th round: 10:00
5 min break
5th round: 6:23 !

Total time (Minus the 15 minutes): 43:49

Total time: 58:49

Compared to last week trying to get 30 MUs for time but only getting 20:
51:57

On the 5th round, I got 4 unbroken! Of course I landed on each one but didn't let go of the rings and hit them back to back! Once that happened, I tried my real best to knock out those last 3 and burpees as fast as I possibly could.

"PROPS TO THA FRAT!!!"

Franiel

Comment #268 - Posted by: Daniel Krull AKA "Franiel" at August 16, 2009 8:37 PM

That sucked!

Don't have rings to do the muscle ups so did them on a bar. Does any one know how big of a difference it is doing it on a bar vise rings, easier/ harder? or if makes a difference at all?

Comment #269 - Posted by: joe at August 16, 2009 8:38 PM

did not have access to a gym today so modified:

7 pull-up (low ceiling couldn't to muscle ups)

21 burpees

5 rounds for time. completed in 12:34

Comment #270 - Posted by: Jamie M/30/175/5'11" at August 16, 2009 8:58 PM

25/m/6'1"/170

5 rounds

21 pullups/21 dips/21 burpees

30:29

Comment #271 - Posted by: Ian C at August 16, 2009 8:58 PM

R.I.P. RYAN

After reading through all the comments, it made me realize how lucky I am to even be able to do a muscle-up! I almost forgot how much work I had to put in to even be able to get the transition down. Keep on working at it all you people that can't do a MU yet! Believe me it will pay off!!!

Comment #272 - Posted by: Daniel Krull AKA "Franiel" at August 16, 2009 9:07 PM

5 rounds:
7 muscle ups
21 burpees (hands to squat rack target)

18:59 08/16/2009
39:00 10/08/2008 (3x pullups/dips)

Comment #273 - Posted by: johnathon in seattle 28/5'8/159 at August 16, 2009 9:09 PM

reached 30 muscles ups in 15:45

Comment #274 - Posted by: johnathon in seattle 28/5'8/159 at August 16, 2009 9:11 PM

38/224/6'1'' 26 minutes. probably should have scaled down, but was worth it to push through it. could have done without fudruckers burger earlier tonight.:-(

Comment #275 - Posted by: cleanmachine at August 16, 2009 9:25 PM

no rings avaiable - subbed 3 dips & 3 pull ups for 1 muscle up. Completed in 36:18. pretty tired on the burpies.

Comment #276 - Posted by: Bert86 m/40/182/6' at August 16, 2009 9:45 PM

5 rounds for time of:
28 pu
28 dips
21 burpees
40:32

Comment #277 - Posted by: Pete In Sun City at August 16, 2009 9:50 PM

I remember this. It was hard last time. It was hard this time. ~20 minutes.

Comment #278 - Posted by: Tim T at August 16, 2009 9:59 PM

My butt was handed to me as Rxd in 18:40 burpees need wk!!

Comment #279 - Posted by: Nicolas V at August 16, 2009 10:04 PM

M/29/6'4"/202

Rx'd

28:42

Comment #280 - Posted by: Brian Panther_CrossFit at August 16, 2009 10:15 PM

MGySgt. USMC M/47/6'2"/208

Humbled again. Subbed 4x4 for MU and the burpees were slow.

Only 2 rounds in 40 min. Dead Hang (Strict) pull-ups each time.

A couple of weeks ago I scored a 299 out of 300 on the CFT (Combat Fitness Test). The score was based on my age. According to the young mans scale the score was a 279. Either way is respectable.

Thanks Coach, your training has allowed me to reach levels higher than most will ever achieve and whenever I feel even a hint of cockiness you always seem to know how to knock me down a notch or two. Just enough to keep me humble yet hungry enough it leaves me wanting more.

OooRahh CrossFit

Comment #281 - Posted by: W.D. at August 16, 2009 11:04 PM

Scaled:

3 rounds for time of:
14 pullups
14 dips
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

~13:30

Comment #282 - Posted by: avitevet at August 16, 2009 11:05 PM

5 rounds of:
28 p/u
28 dips
21 burpees
Took me 35:19 to complete.

Comment #283 - Posted by: Brock at August 16, 2009 11:22 PM

5 rounds:
7 pullups
21 burpees
12:30

Then:
6 x :
400 meter run (track)
200 meter jog

400 meters (seconds):
76
83
80
88
75

Comment #284 - Posted by: sarbuze at August 16, 2009 11:28 PM

3.18 miles 25min
5 rounds:
7 pullups
7 dips
21 burpees
16.10 min

Comment #285 - Posted by: j.r. m/32/220 at August 16, 2009 11:42 PM

3.18 miles 25min
5 rounds:
7 pullups
7 dips
21 burpees
16.10 min

Comment #286 - Posted by: j.r. m/32/220 at August 16, 2009 11:43 PM

5 rounds
14 pu
14 dips
21 burpees
31:49

hit 14 pr max pu

m/27/225/6'4

Comment #287 - Posted by: Ambro at August 16, 2009 11:49 PM

Wow, way slower then last time. I tried to make sure I did all my MU's full extension and I jumped to a pull up bar for every burpee. The burpees were better but I took too long on the MU's. Oh well, next time.

as rx'd:

28:09

Comment #288 - Posted by: Nolan at August 17, 2009 12:10 AM

Subbed 21 PU and 21 Dips = 7 MU
Union III shared bars
5 rds 26:42

Comment #289 - Posted by: Gonzo M/29/72"/183# at August 17, 2009 12:10 AM

Bar Muscle-ups

16:30

Comment #290 - Posted by: Kenno@CrossFit Territory at August 17, 2009 12:22 AM

18:27 with knee MUs

Comment #291 - Posted by: Nicky B at August 17, 2009 12:35 AM

28/m/78kg

26:42

Subbed
28 Pull Ups and 9 Ring Dips for 7 MU

Comment #292 - Posted by: pz at August 17, 2009 1:26 AM

23:57

Comment #293 - Posted by: TomO/42/M/200 at August 17, 2009 2:46 AM

19:10 as pseudo rx'd.

Did MU on cable machine PU station and didn't jump a foot every time but pushed hard. Can tell I am getting better b/c the burpees went a lot faster with less break than usual.

Comment #294 - Posted by: Ben (71", 190#) at August 17, 2009 3:05 AM

29/m/156lbs./65"

No rings so subbed:

5 Rounds for time of:

21 Pull ups
21 Dips
21 Burpees

30:15

Comment #295 - Posted by: STrump at August 17, 2009 4:08 AM

21 Pull ups/ 21 Dips/ 21 burpees ( 5 rounds for time)
jumping foot was difficult to measure.
23:53 Pain was good this AM

Comment #296 - Posted by: 42elysium at August 17, 2009 4:19 AM

as rx'd
14:01

Comment #297 - Posted by: JoeCam 34/M/185 at August 17, 2009 4:32 AM

Rx'd 25:58

lockout on every mu.

Comment #298 - Posted by: Garnell at August 17, 2009 4:38 AM

subbed pull-ups and push-ups for MU
5 rounds
25:05

Comment #299 - Posted by: rstrang at August 17, 2009 5:02 AM

CFWU x1

As RX'd 35 min
I got my technique down for muscle-ups though. Looking for low 20's next time.

30/m/71"/182#/Camp Taji, Iraq

Comment #300 - Posted by: Archer6479 at August 17, 2009 5:52 AM

As a volunteer fireman with a son named Ryan, I had to kick it up a notch for this one. Almost met ralph on the burpees, but held him off.
Subbed 28 dips and pullups for MU. 3:43, 4:18, 4:20, 4:58, 3:01 for total of 20:20.

Ryan - I know you're first in on the nozzle on your last call.

Comment #301 - Posted by: Steven B. @ WVFD at August 17, 2009 6:01 AM

As Rx'd:

14:49

m/26/170/70''

Comment #302 - Posted by: TSOB Dave B. at August 17, 2009 6:45 AM

jumping mu
22:00

Comment #303 - Posted by: tyomacho 26M 6' 200 at August 17, 2009 6:56 AM

One mile warm up run then:
"Ryan"
As RX'd 38.45
Burpees killed me

Comment #304 - Posted by: CRAthens 38/M/603/190 at August 17, 2009 6:57 AM

31/m/5'10"/210

Did 21 pullups/dips for muscle ups

34:54 (pr)

Comment #305 - Posted by: D Craig at August 17, 2009 7:06 AM

No rings, so...

5 Rounds:
21 Pullups
21 Dips
21 Burpees

18:16

Comment #306 - Posted by: Jon/M/27/5'9/160 at August 17, 2009 7:06 AM

Wussed out. Did 3 sets of 21 pullups and 21 jumping burpees. 8:05. Front squat practice after.

Comment #307 - Posted by: Chris H m/31/146/66.5" at August 17, 2009 7:28 AM

subbed jumping muscle-ups

slowing coming back in to form. returned to Xfit 20 days ago, post ulnar nerve surgery

20:34

Comment #308 - Posted by: shan_M/42/160# at August 17, 2009 7:33 AM

m/32/5'9"/170

subbed 3 to 1 pull-ups/dips for muscle-ups

26:08 (PR by 12:38)

Comment #309 - Posted by: elliott at August 17, 2009 7:34 AM

14:04 as rx'd. then tabata pu's and tabata box jumps. my 2 y/o was talkiing me through the whole way. 3.2.1.....go

Comment #310 - Posted by: frank at August 17, 2009 7:55 AM

subbed 4 PU's and dips for Muscle ups

3 rounds
21:41

Comment #311 - Posted by: Jack - THFC at August 17, 2009 7:58 AM

5 x 28PU, 28 Dips, & 21 Burpees


33:46

Comment #312 - Posted by: CMG, 31, 5'10'' 195 lbs at August 17, 2009 8:10 AM

Scaled 4 rds: 7 pullups / 14 dips / 15 burpees
13:56

Comment #313 - Posted by: Jon E at August 17, 2009 8:31 AM

WOD Ryan
as rx'd, 26.25
no misses on the m/ups,all burpees ,chest to floor(none of these belly flop ones ye keep seein ),full ext,jump,more than 1 ft above reach.got faster as the rounds wore on,should've warmed up more,as i was soooo stiff tae begin wi,just happy wi the m/ups.

Comment #314 - Posted by: Pedro Barrera,Scotland at August 17, 2009 8:44 AM

That sucked. Subbed 3/3 for MUs. Burpees were slow, and about half of the pushups in the burpees were on my knees.

40 minutes.

Comment #315 - Posted by: Adam at August 17, 2009 8:48 AM

Scaled to 3 rounds and only 5 MU's per round. I only got my very first MU's about 2 weeks ago so I decided to scale. I am totally amazed that I was able to do 15 MU's (plus a few more before I began the WOD).

Time was 27:08 for 3 rounds. Nothing to write home about but I am pumped to be able to do MU's at all!

Comment #316 - Posted by: Valery in Seattle F/25/115/5'3" at August 17, 2009 8:52 AM

I don't have access to rings so I modified the workout.

1,2,3,4,5,6,7,8,9,10

pullups, dips, burpees

15:00 minutes

Comment #317 - Posted by: Chris Thomas at August 17, 2009 9:16 AM

19:30 as rx'ed

except for first set, had to break the burpees in half - the muscle-ups felt almost like a break in comparison

Comment #318 - Posted by: rocco at August 17, 2009 9:24 AM

Rx'd : 18m30s

Comment #319 - Posted by: GPerron CFC at August 17, 2009 9:32 AM

5 rounds
21 p/u
21 bench dips
21 burpees
37:07

Comment #320 - Posted by: Mad Hatter at August 17, 2009 9:32 AM

23.m.136.65"

as rx'd
20:20

Last Time:
19:36(PR)

Comment #321 - Posted by: Francis Vu Nguyen at August 17, 2009 9:46 AM

My PR is 00:11:15.0 this was first time doing Ryan.
winded workout , but ok

Comment #322 - Posted by: FrankyTyler at August 17, 2009 9:55 AM

WOD - 25:57

Comment #323 - Posted by: Rebar [50y/m/10st8/70"] at August 17, 2009 10:01 AM

Thanks Cope

Comment #324 - Posted by: Amer at August 17, 2009 10:03 AM

M/25/140/5'11"

24:47 as Rx'd
spent about 2:30 fixing rings after 1st round

Comment #325 - Posted by: jon at August 17, 2009 10:04 AM

M/35/184

5 rounds of:

7 M/U with 70# assist
15 Burpees
5 Knees to Elbows

Comment #326 - Posted by: BillB at August 17, 2009 10:25 AM

15:51

Comment #327 - Posted by: steeliekid M 40 175 67" at August 17, 2009 10:30 AM

49/m/190

As Rx'd. 27:01. That jumpin 1' thing makes beloved burpee's that much more enjoyable!

Hittin it hard for Ryan.

Comment #328 - Posted by: denob at August 17, 2009 10:36 AM

15:51

Comment #329 - Posted by: steeliekid M 40 175 67" at August 17, 2009 10:52 AM

scaled Ryan;
4 rounds of:
5 muscle ups
21 burpees

13:15

first time to do a muscle up work out and not have elbow or bicep pain. Beyond as fast as possible... that was the secondary goal. Next time as Rx.

Comment #330 - Posted by: goap M/39/70kg/174cm at August 17, 2009 11:45 AM

5 rds of 21/21/21

33:08

Comment #331 - Posted by: Tennessee Jake (M/37/5'11"/194) at August 17, 2009 11:47 AM

34:59
5x
21 pullups
21 dips
21 burpee's
34:59

Comment #332 - Posted by: I_m_Sam at August 17, 2009 11:54 AM

41:55

had to do outside and it was 95 degrees out. I was literally on the ground for a few minutes after each round. I didn't measure reach on the burpees, otherwise as RX'd

Comment #333 - Posted by: John23/5'7/166# at August 17, 2009 11:58 AM

5 rounds of 7x jump up MU & 21x burpies

24:50.7

Comment #334 - Posted by: jlyssand - 27/M/165/5'11 - Seattle at August 17, 2009 12:06 PM

Did this WOD after the DU/SU wod....still felt really strong! Thanks COACH!

28:28 RX

Aloha,

Jordan

Comment #335 - Posted by: Jordan...27/175 @ Holloman AFB at August 17, 2009 12:32 PM

Subbed bar muscle ups, and got through the first four rounds fine that way. Burpees were kind of ugly, need to work on form there. On the fifth set I broke open the skin on my right hand on the second muscle up and managed to get a third. Instead of continuing to break open my hand I subbed pullups and dips for the last four.

Time: about 28 minutes

Comment #336 - Posted by: bruce at August 17, 2009 12:32 PM

jumping muscle ups

13:58

Comment #337 - Posted by: ferb44 at August 17, 2009 12:38 PM

bar muscle ups
30:59

Comment #338 - Posted by: jb305 at August 17, 2009 1:20 PM

20:38.

Subbed lat pulldowns for chins. 140 first set, then 100.
Subbed bench dips for bar dips.

Comment #339 - Posted by: Matthew at August 17, 2009 1:24 PM

subed 14 pullups/14 dips for muscle ups

4rounds in 40 minutes

globo gym got busy so i couldnt finish 5th set, prob another 12 minutes.

Comment #340 - Posted by: Alex at August 17, 2009 1:29 PM

looks like a great workout! too bad I had to miss it.

Comment #341 - Posted by: nick at August 17, 2009 1:31 PM

assisted muscle ups

20:22

Comment #342 - Posted by: Troy at August 17, 2009 1:51 PM

m/30/5'11"/180

As rx'd

18:49

Comment #343 - Posted by: m cowboyd at August 17, 2009 1:56 PM

CFWUx3 (no PUs or Dips)
21:20

Comment #344 - Posted by: Doug at August 17, 2009 2:10 PM

39m/6/185

19:42

Comment #345 - Posted by: #42MARQ - CrossFit Bucks at August 17, 2009 2:28 PM

sub 3:3 pull ups:dips for MU

As Rx'd 27:10, previous was over 37 minutes

RIP Ryan

Comment #346 - Posted by: Brad 33/M/205/74" at August 17, 2009 2:31 PM

25:12

Comment #347 - Posted by: mullincg at August 17, 2009 2:41 PM

as rx'd
32:28

Comment #348 - Posted by: Go at August 17, 2009 2:43 PM

m/28/6'0"/195

subbed pullups and dips for muscle ups.

20:46

Comment #349 - Posted by: andrew at August 17, 2009 2:56 PM

m/44/175

muscle ups with toe assist

19:09

Comment #350 - Posted by: Stu at August 17, 2009 3:01 PM

28 pullups 28 dips 21 burpees
28 pullups 28 dips 21 burpees
28 pullups 28 dips 21 burpees
28 pullups 28 dips 2 burpees 19 bench jumps
28 pullups 21 bench jumps

-had to stop dips and burpees near the end due to left elbow
-31:27

Comment #351 - Posted by: Lance 27/M/69in/188lbs at August 17, 2009 3:04 PM

First real Ryan ever. No subs.
As Rx'd
21:34

Comment #352 - Posted by: Michael m/46/5'9"/175 at August 17, 2009 3:17 PM

16:49
bar MU

Comment #353 - Posted by: Jesse Emers 24/m/193 at August 17, 2009 3:19 PM

M/24/150 GregAwu

As rx'd (first time subbed bar-MU + ring dip)

22:50

Comment #354 - Posted by: Y. Zhou at August 17, 2009 3:48 PM

as rx'd
32:40

Comment #355 - Posted by: Parson at August 17, 2009 3:48 PM

subbed 21 pull-ups, 21 ring dips for MU

33:46

Comment #356 - Posted by: wilsontt at August 17, 2009 3:55 PM

21:54

Burpies were not allways one foot high

Comment #357 - Posted by: Neil in Lakeland, Fl. at August 17, 2009 4:04 PM

Burpees to target 1.5 feet over highest reach

18:35

Comment #358 - Posted by: amped 34/M/190/6' at August 17, 2009 4:38 PM

can't do muscle up

broke down to 15 sets of

7 pull ups 8 asst
7 dips
7 burpees

24:27

Comment #359 - Posted by: Ryan at August 17, 2009 4:45 PM

19:11 as rx'd

Comment #360 - Posted by: IronMike m/26/5'10"/165 at August 17, 2009 4:53 PM

Monday, August 17, 2009

Jodi (F/30/112)

CFWUx1

Bench Press (Paused)
45x5
65x3
85x1
95x1
115x1
125x1
135x1
145x1 (PR but bum came off the bench - need to keep bum down)

3 Rounds of:
7 Muscleups
21 Burpees

Time: 8:25

Bench press felt pretty good. I changed my strategy at the last minute hence the not so perfect buildup. I'll take the PR but next time...bum is staying put. haha!! The muscleups felt really sluggish tonight...not sure how else to put it. Burpees were at a steady pace, I'm very proud of my burpees tonight. :)

Comment #361 - Posted by: Jodi Bainbridge - CrossFit Fredericton at August 17, 2009 4:54 PM

36:45. Really hot day with the rings slung over the rugby posts. Struggled with the muscle ups. Need to work on them a bit more often.

Comment #362 - Posted by: Smithy m/49/5'10"/163 at August 17, 2009 5:06 PM

M/32/146lbs/5'5"

As rx'd
30:32

Comment #363 - Posted by: Brandon Burritt at August 17, 2009 5:10 PM

13:50 w/ bar mu's

first time for Ryan. rnd 1&2 unbroken. I gave it my all. Two torn blisters on my right hand:
1:17,2:36,3:15,3:19,3:20

3x10 smith squats, 225#

CFFB: AMRAP 10min of 10 supine ring PU's, 10 ring push ups. feet on bosu ball: 10 rnds.

later,
b
m/32/5'8-1/2"/167

Comment #364 - Posted by: brian p at August 17, 2009 5:25 PM

M/32/5'4"/142lbs
As rx'd
18:13

Comment #365 - Posted by: Matt Burritt at August 17, 2009 5:44 PM

as rx'd

23:55

Comment #366 - Posted by: bill b at August 17, 2009 5:48 PM

15:28 as rx'd

Comment #367 - Posted by: Steve at August 17, 2009 6:04 PM

m/37/6'3"/215

28:16 sub'd 105 pull-ups and dips

Jacksonville ROTC, AL

Comment #368 - Posted by: greg at August 17, 2009 6:07 PM

Lunch is not so tasty the second time around...

m/41/170/5'10"

5 rounds 27:45

21 Pullups
21 Dips
21 Burpees 1' jump

Comment #369 - Posted by: gregorioz at August 17, 2009 6:15 PM

scaled

7 pushups 7 dips 21 burpees

15:25

Comment #370 - Posted by: Michael crossfit columbia sc at August 17, 2009 6:35 PM

got first 12 muscle-ups, then sub'd rest w/ring dips. Happy though cause just got my first muscle-up a couple weeks ago.
27:41

Comment #371 - Posted by: cja at August 17, 2009 6:43 PM

Sub beginner pu/ bench dip 12:45

Comment #372 - Posted by: Kelly at August 17, 2009 6:54 PM

26:54

Shoulder acting up, had to pace the MUs

Comment #373 - Posted by: jbean at August 17, 2009 6:59 PM

4 rds.

21 pullups
21 situps
21 dips

20:14

Comment #374 - Posted by: rob_AF M/21/6'4''/200 at August 17, 2009 7:05 PM

subbed 21 pullups/21 dips
29:38

Comment #375 - Posted by: brittk at August 17, 2009 7:16 PM

3 rds as rx'd
1 x burpee, rest 4/3 pull ups/ring dip sub
16:40

Comment #376 - Posted by: Ajax at August 17, 2009 7:58 PM

as rx'd, right down my alley 13:20

Comment #377 - Posted by: mike in the ro at August 17, 2009 7:58 PM

MU x 5
38.00

Comment #378 - Posted by: Wade at August 17, 2009 8:25 PM

M/40/6'/220

14 pullups
14 ring dips
21 burpees
5 rounds
28:44

Comment #379 - Posted by: The Other Kyle at August 17, 2009 8:49 PM

m/28/6'2"/172

28 pullups
28 dips
21 burpees
x 5 rounds

43:00

Comment #380 - Posted by: Dorff at August 17, 2009 8:57 PM

subbed
100 rounds of 1 burpee, 1pullup
16 min.

Comment #381 - Posted by: Travis Bouchard at August 17, 2009 9:00 PM

M/26/5'7"/180

First time doing this WOD. It was terrible but I think I could have finished a bite faster. Had to sub rings for bar MU's.

14:36

Comment #382 - Posted by: Brandon Mericle at August 17, 2009 9:20 PM

Subbed-(I'm old!)

14 pull-ups
14 dips
14 burpees
5 rounds

19:55

Comment #383 - Posted by: Brad M/57/6'/190 at August 17, 2009 9:34 PM

scaled down:

8 pull-ups
8 dips
15 burpees
5 rounds
25 min

Comment #384 - Posted by: Lewis Hoffman (32/6'0"/175) at August 17, 2009 10:17 PM

24:10. As Rx'd, but I did have to take a 2 hr break between rounds 3 and 4 to go to martial arts.

Comment #385 - Posted by: Jonathan Paulson 6'7" 217 26M at August 17, 2009 10:21 PM

sub 14 pu and 14 dips, 4 rounds = 16:16

Comment #386 - Posted by: Tamas at August 18, 2009 1:53 AM

30 min as rx'd...

Comment #387 - Posted by: The Polish Rifle 25m/5'8/165 at August 18, 2009 2:31 AM

Used this wod to practice MU's. Just learned the other day and have done a total of TWO prior to this.

3 rounds w/burbees. No time taken.

MU's are fun but they make my shoulder hurt.

Comment #388 - Posted by: JLG m/47/165/5'10" at August 18, 2009 3:06 AM

Been out of the game for a LONG time. Did 3 rounds instead of 5. Subbed 3 pull-ups and 3 dips for each muscle up.

27:52

Ugh...

Comment #389 - Posted by: Lance W. at August 18, 2009 3:58 AM

SUB 3x pd + bd (tendonitis)

29:22
previous 44:04

M/39/150

Comment #390 - Posted by: Ticotexas M/39/69/150 at August 18, 2009 5:03 AM

Newbie w/ no rings... did:

5 rounds

5 pull-ups
5 dips
15 burpees

20:03

Comment #391 - Posted by: Dave T at August 18, 2009 6:51 AM

M/30/5"11/180

as Rx'd 18:06
Ripped the skin on both the heels of my hands like a donkey. Not a good place for a chiropractor to shred his hands!

Comment #392 - Posted by: hewey at August 18, 2009 7:13 AM

m/21/6'2''/180lbs

18:47

(on Copley Lawn tree)

Comment #393 - Posted by: AndrewE at August 18, 2009 7:46 AM

5 rounds
14 pullups
14 dips
21 burpees

23:43

M/39/5'10"/168

Comment #394 - Posted by: cb at August 18, 2009 7:55 AM

As Rx'd
(Gym rings are not set up very well for MU's, so I end up having to contort a bit to avoid bashing my head)
28:12

M/27/5'10"/169lbs

Comment #395 - Posted by: Patrick West at August 18, 2009 8:04 AM

Are muscle-ups completed on a standard pull-up bar a true 1:1 with those completed on rings? Or would it be more like a 2:1.

Comment #396 - Posted by: TJ at August 18, 2009 8:13 AM

#395 TJ...I think MU on pullup bar is just as hard or harder than on rings because your upper body has to sit away from the bar instead of through it as on rings. Most people feel that a bar is easier though because you don't have to stablize like on rings. Thus, I do 1:1, but I think crossfit standard is 2:1

Comment #397 - Posted by: Jonathan Paulson 6'7" 217 26M at August 18, 2009 8:46 AM

Maybe the hardest WOD I've done...

Pull ups (4:1) and dips (hands on chairs, feet on bench, no place to do real dips; 6:1) replaced muscle-ups

42 minutes.

Comment #398 - Posted by: blckorder at August 18, 2009 10:04 AM

subbed 4x pullups/dips for muscles

27:42

m/19/6'1/70

Comment #399 - Posted by: Phil Anton at August 18, 2009 10:11 AM

20:55, had 2 calls back to back after the 5th MU of round 3, so had about an hour break there. Last time was 23:08, so probably would have been close.

Comment #400 - Posted by: ScottMacArthur at August 18, 2009 10:35 AM

30/m/5'11"/200

As Rx'd

23:50

Comment #401 - Posted by: cheflin at August 18, 2009 11:10 AM

47 - 6' - 210#

As RX'd:

16:50

Ryan, we have the watch, rest easy!

Comment #402 - Posted by: wtp at August 18, 2009 11:18 AM

as rx'd

TIME - 26:00 (PR)

Comment #403 - Posted by: smithwick's at August 18, 2009 11:22 AM

22yo - 152lbs - 5'7"

Not Rx'd, pull-up/dips replaced muscle ups (4ea)

31:15

I hurt

Comment #404 - Posted by: AJB at August 18, 2009 11:33 AM

16:08
Bar muscle-ups

Comment #405 - Posted by: Nicholas at August 18, 2009 11:57 AM

Subbed rings for bar and performed as rx'd.
26:44

Comment #406 - Posted by: Trent at August 18, 2009 12:20 PM

As Rx'd
(The setup on the rings is a bit funky so I have to contort a bit at the top so as not to smash my face)

28:16
M/27/5'10"/170lbs

Comment #407 - Posted by: Patrick West at August 18, 2009 12:44 PM

As rx'd

21.38 - Exact same time as the last time I did this one.

Comment #408 - Posted by: russell 25/m/190 at August 18, 2009 12:44 PM

m/26/225/6'3''

14 pullups
14 ring dips
21 burpees

didnt bother to time will be doing muscleups next time this work out or any other with muscle ups come up. good fun though

Comment #409 - Posted by: jeremy griffethtalley at August 18, 2009 12:58 PM

as rx'd 23:32

Comment #410 - Posted by: matt b grand cayman at August 18, 2009 1:39 PM

re did Sunday's workout on Tuesday:

as rx'd 18:35

Comment #411 - Posted by: Jamie M/30/175/5'11" at August 18, 2009 1:59 PM

m/40/67"/185#

Ryan Scaled

3 rounds
7 muscle up progressions
21 burpees

10:06

Comment #412 - Posted by: Anthony Rubino at August 18, 2009 3:02 PM

M 37 6' 165#

No rings - Sub 21 pull-ups and 21 Dips

38 min.

ouch!

Comment #413 - Posted by: CrossFit Refugee at August 18, 2009 3:13 PM

Sub'd 1MU = 7 ring dips, 7 pull ups

5 Rounds:
So 105 ring dips, 105 pull ups, 105 burpees

time 1hr3min (probably could have gone faster, but it was good workout)

Comment #414 - Posted by: M/32/5'10"/160 at August 18, 2009 3:15 PM

Scaled down the muscle ups.

2 MU + 21 Burpees for 3 rounds, then did 1MU + 21 burpees and called it a day. 17 minutes. Triceps near the elbow joints are very sore. Iced after.

Comment #415 - Posted by: GU997 at August 18, 2009 4:21 PM

CFWUx3 - PU
"Ryan"
MU: x7 (2-band assist)
BRP: x21
5 rounds 16:27
PB by 0:47

Comment #416 - Posted by: Harpo m/42/5'7"/145 at August 18, 2009 4:52 PM

late on performing and posting this one.
i did the c2 and the bike this morning for crossfitendurance. followed by push press. this evening i did the double under/situp wod and finally got to ryan.

subbed 1 pullup and 1 dip for muscle ups( no rings) 13:37 but im adding a 5 minute penalty for resting between sets and reseting the clock each round. so 18:37

Comment #417 - Posted by: Jordan at August 18, 2009 5:39 PM

190#

21:54 as rx'd on 8-18

7 x 1 Push Press pre wod

Comment #418 - Posted by: JDisch at August 18, 2009 6:21 PM

19:38 (PR by over 7 minutes!)
All muscle ups from full lockout.

Comment #419 - Posted by: Edwin 26/M/68"/170 at August 18, 2009 7:06 PM

As rx'd 19:47

Comment #420 - Posted by: RickA 44/M/5'10"/165# at August 18, 2009 7:31 PM

subbed 4x 24.40 PR by 5 mins. Under 20 next time

Comment #421 - Posted by: Rosie in Atl at August 18, 2009 7:34 PM

"Ryan"

F/10y/60"/135# CONNIE
5 RFT: 5 Squatting Muscle Ups, 12 Burpees
13:43

F/45y/62"/136# JULIA
5 RFT: 5 Squatting Muscle Ups, 12 Burpees
11:41

M/40y/68"/157# GEORGE
5 RFT: 7 Jumping Muscle Ups, 21 Burpees
21:43

Comment #422 - Posted by: George Hernandez in Chicago at August 18, 2009 8:25 PM

(done 8/18 after a rest day)
Only 4 rds. in 31:21...155/171
M/U's self-assisted starting on knees w rings at forehead height. Burpees split into 7's, 6's and 5's and they sucked.

Comment #423 - Posted by: Mike Scott M/43/5'10"/210 at August 18, 2009 9:19 PM

Terrible day.

1.
10 (50lb assisted pullups and dips)
10 burpees

2.
10 (70lb assisted)
7 burpees

3.
7 (80lb assisted)
7 burpees

4.
7 (80lb assisted)
10 girl burpees

5.
10 (kipping and no dips)
10 girl burpees

Comment #424 - Posted by: Spencer at August 18, 2009 10:53 PM

Mark 19:10
Small white band

Theresa 21:53
Modified MU's

Comment #425 - Posted by: Mark & Theresa at August 19, 2009 4:45 AM

as Rx'd

32 flat
too many misses on the M/Us...

Comment #426 - Posted by: Ryan at August 19, 2009 5:55 AM

Missed

Comment #427 - Posted by: Bphantom at August 19, 2009 5:56 AM

sub Pullups for muscleups
29:07

Comment #428 - Posted by: ben at August 19, 2009 6:24 AM

34/m/175
as rx'd 23:33

Comment #429 - Posted by: ffkwill at August 19, 2009 9:45 AM

25:52
subbed 21 dips and 21 PU for 7 MU

Comment #430 - Posted by: gary martins at August 19, 2009 10:03 AM

48 / 178

as rx'd 27:57

Comment #431 - Posted by: tom perry at August 19, 2009 11:43 AM

@ home, PR by 3:30,

13:45 as rx'd all burpees unbroken, perfect, legit, form

Comment #432 - Posted by: Mad Max at August 19, 2009 11:43 AM

21:38

Full ring MUs - each rep started with start arms at the hang and straight arms at support. No half or jumpoff reps.

Burpees with pushup and a lateral jump over a 8" block to ensure height.

Triceps absolutely my weak link in this WOD.

Comment #433 - Posted by: Kelly Moore 46/F/5'/114# at August 19, 2009 12:11 PM

23 minutes and change
did 4 to 1 pull-ups and 3 to 1 dips

pretty tough (as usual).

Comment #434 - Posted by: Mike Mortman 5'8 184 M 36 at August 19, 2009 1:02 PM

This was very tough, first time, weak height on burpees and subbed 3 for 1 pullups and dips for muscleups

31:48, pathetic time, but just happy to get through it!

Comment #435 - Posted by: TZ: at August 19, 2009 2:27 PM

Brutally hard! Subbed 4x pullups and 1x ring dip for each muscle up. Had to stop the clock after round 3 because I couldn't continue. Was determined to finish though so took a few minutes and restarted the clock.

39:37

[39:37]

Comment #436 - Posted by: JonK at August 19, 2009 3:20 PM

21 pullups
21 dips
21 burpees
17:41

Comment #437 - Posted by: colton at August 19, 2009 3:27 PM

last time:
jumping MUs
burpees to height
25:33
this time:
Japanese sitting pos. MUs (on gray mats)
burpees to height
28:18
JSP MUs much harder than jumping, but better training for me

Comment #438 - Posted by: Kyle A. at August 19, 2009 4:23 PM

Ryan scaled to BrandX pack.
5 rounds for time:
5 seated muscle ups
15 burpees.

13:54
Burpees broken mostly into 3s.
Tried to get the most work I could in the seated muscle ups.

Comment #439 - Posted by: Camille F/38/132ish/5'4" at August 19, 2009 5:20 PM

as rx'd

34:03*

* last 2 muscle ups were assisted.
spent ten minutes trying to do the last 2

Comment #440 - Posted by: al deezy (32m-155) at August 19, 2009 5:37 PM

5 rounds:
21 pull-ups
21 ring dips
21 burpees

36:08

Comment #441 - Posted by: Miyagi 29/m/168# at August 19, 2009 5:48 PM

as rx'd

16:28

Comment #442 - Posted by: Neil08070 160/M/21 at August 19, 2009 6:04 PM

"Ryan"

Five rounds for time of:
7 Muscle-ups SUB Muscle-ups from starting kneeling position
21 Burpees

25:54
-------------------------------------------------
Compare to 081008

Five rounds for time of:
7 Muscle-ups SUB 28 pull-ups and 28 Dips
21 Burpees

33:37

Comment #443 - Posted by: Louis Herrera 50 70" 179 at August 19, 2009 6:13 PM

m/37/185/5-10
as rd'd
Five rounds for time of:
7 Muscle-ups
21 Burpees
muscle UPs were done in sets of 2. Lots of chalk and rest, not wanting to miss and cranks a shoulder. really hot and sweaty,m ade slipping on MU a concern. Burpees were a killer. Not a great effort but a good one.
28:16

Comment #444 - Posted by: Matt A at August 19, 2009 6:16 PM

38:22 subbed 3PL/3DP for MU

Comment #445 - Posted by: CME f/30/5'6/160 at August 19, 2009 6:50 PM

19:15

Comment #446 - Posted by: Thompson m/28/5'8"/135 at August 19, 2009 7:47 PM

16:48

Comment #447 - Posted by: dcyn at August 19, 2009 8:46 PM

13:43 shoot i totally forgot about the max standing reach jump.

Comment #448 - Posted by: Bryan Miller_p-town, OR at August 19, 2009 9:38 PM

Jeff @ home
Jumped to garage door track.
14:05
All MU singles.

Comment #449 - Posted by: Jeff & Charity @ CFSnohomish at August 19, 2009 10:03 PM

m/40/6'0"/192

sub'd jumps for DU's

3 rounds

13:40

Comment #450 - Posted by: Jeff H at August 20, 2009 12:46 AM

Andrew 5 rounds
30:00

Jason 5 rounds
1:05

George
3 rounds & out

Comment #451 - Posted by: Andrew at August 20, 2009 4:11 AM

m/30/5'10/205

Due to lack of equipment I did a different HERO workout.

"Mr. Joshua"
5 rounds for time of:
-Row 500M
-30 GHD sit-ups
-225 poud deadlift, 15 Reps

As rx'd: 29:43

Comment #452 - Posted by: Chris W. at August 20, 2009 5:31 AM

First Ryan. Sub'd 3:1 pull ups & dips for muscle ups. 22.51

Comment #453 - Posted by: Mike Honcho M/30/5'10"/170 at August 20, 2009 6:02 AM

28 male 196

total time 36:05

21 pulls
21 reg dips
21 burps

five rounds all

Comment #454 - Posted by: Birch at August 20, 2009 7:07 AM

M/31/5'9"/152

As rx'd.

Time 21:55

Awesome WOD! Last time it came up I didn't have my muscle up yet. This time, I managed double- and some triple-taps on many of the MUs (with rotating hands out in between).

Comment #455 - Posted by: Antun Karlovac at August 20, 2009 7:52 AM

5 rounds of 7 + 21

Time: 25:06

muscle-ups were started from kneeling with toes behind on a 12" box
all sets, including burpees, were broken

Comment #456 - Posted by: dingrr 50/m/175 at August 20, 2009 11:04 AM

Ryan

Subbed pullups and ring dips. Only 4 rounds.

Well, I haven't really sucked on a Wod in a while. I guess it was my turn. I only did four rounds and it took 32 minutes plus. I just quit soft drinks and boy am I missing the caffeine and sugar.

Comment #457 - Posted by: Vaughn at August 20, 2009 11:55 AM

100 burpees

17:30

Comment #458 - Posted by: Maverik at August 20, 2009 2:24 PM

after some time with the big dogs, i'm cowering on the porch again.

5 rounds:
15 PUs
15 Dips
15 Burpees

22 min. gotta surge next week and earn it back.

Comment #459 - Posted by: indo chris m/33/6'1/185 at August 20, 2009 3:25 PM

1st muscle up ever!!
1st rd as rx'd, after that sub'd pullups and ring dips

Comment #460 - Posted by: Robert W. at August 20, 2009 3:47 PM

CFWU3 ring pullups at 5

"Ryan"
As Rx'd
First set of MU's unbroken, the rest were 3's and 2's. Burpies to tree branch (and I was OCD enough to actually measure it).
21:19

Comment #461 - Posted by: jon h M/47/145 at August 20, 2009 4:45 PM

Did 4 pull ups and 4 dips to sub for the muscle ups.

Time 35:47

Comment #462 - Posted by: Madman at August 20, 2009 5:14 PM

subbed 2 pullups and 2 dips for each muscle up
34:00

Comment #463 - Posted by: ryan 32/6'/184 at August 20, 2009 5:57 PM

sub 19 minutes

Comment #464 - Posted by: MJ @ Practice CF at August 20, 2009 6:58 PM

m/ 26/ 200/ 74"

23:34

Did bar MU

After 2nd MU in the 5th round, I tore a callous so badly that I had to sub 20 pullups and 20 dips for the remaining 5 MU. ALMOST threw up >:o)

Comment #465 - Posted by: Jimmy at August 20, 2009 7:03 PM

21:58
chest to bar pullups + dips sub for M/U

Comment #466 - Posted by: stojo at August 20, 2009 7:14 PM

31:20 Plenty of wasted time. First 2 rds did MU, last 3 did 21 pullups only due to sudden severe right shoulder pain, and unable to perform a dip. Does anyone else have shoulder problems with MU?

Comment #467 - Posted by: MattD/M/33/172/5'9"/Louisiana at August 20, 2009 7:22 PM

Modified WOD:

21 burpees, 13 pullups
10 burpess, 10 pullups
10 burpees, 7 pullups
10 burpees, 7 pullups
10 burpees, 7 pullups

about 30 minutes.

Comment #468 - Posted by: Elchanan at August 20, 2009 8:49 PM

14:28 - bar muscle ups inverted order, accidentally did burpees first, then muscle ups.

Comment #469 - Posted by: NaXx at August 21, 2009 5:05 AM

Awesome heartbeater! 25:30
Just started doing crossfit this week. I love it, it challenges me where I havent challenged myself in some time. Get some USMC

Comment #470 - Posted by: Christian Elwood at August 21, 2009 5:19 AM

16min16sec, sub 4 rounds and 14 pullups and dips

Comment #471 - Posted by: Tamas at August 21, 2009 5:58 AM

sub'd:
5 rds of
21 pull ups
21 burpees

17:36

Comment #472 - Posted by: mike mcgee m/35/5'10/180 at August 21, 2009 9:26 AM

16:14 as RxD

Comment #473 - Posted by: ZachM_PantherCF_71''/190 at August 21, 2009 10:15 AM

M/29/6'/195

19:58 as Rx'd

Comment #474 - Posted by: Tyler Moyer at August 21, 2009 10:59 AM

3 rounds + 1 MU & 4 Burpees
13:20

Think every mosquito in palm beach county bit me last night, so called it early (also hot as... outside)

Comment #475 - Posted by: Skylar at August 21, 2009 3:09 PM

08/20

53:40

sub'd 4 pu/4 ring dips

Comment #476 - Posted by: tommykrackcorn at August 21, 2009 4:41 PM

21 pull ups + 21 dips + 21 burpees x 5 rounds

24 mins

Comment #477 - Posted by: mulcahy at August 21, 2009 6:43 PM

14 towel PU
28 Dips
21 Burpees
5 rnds
56 minutes

Comment #478 - Posted by: VooDoo Medic at August 22, 2009 1:25 AM

20090822 0500hrs
WOD090816: "Ryan": Five rounds for time of 7 Muscle-ups, 21 Burpees
Modified to 4 rds of 14 PU, 14 Dips and 21 burpees, partitioned as 2-2 PU-Dips.
19:58

Comment #479 - Posted by: AlexR 28 / m / 94kg / 6'2" at August 22, 2009 5:06 AM

had to modify this workout yesterday:
7 pullups & 7 dips- 60# on assist. mach.
10 burpees- never done them before. those are HORRIBLE!
did 6 sets 26:43
thanking god for tim @ gym who encouraged me through this workout!

Comment #480 - Posted by: choirgirl1130 at August 22, 2009 5:26 AM

21 pullups / dips for mu's

24:28

Erin:

3 rounds - 14 pullups / bench dips; 21 burpees

17:05

Comment #481 - Posted by: MikeyPaul - m/27/5.8/170 at August 22, 2009 10:31 AM

did this on 8/22/09

Bar Muscle-Ups. Ripped huge part of palm on right hand mid-way in rd 4. Did rds 1-3 mostly in 3 sets (3-2-2), the last two rounds just got them done. Only missed about 3 attempts. Having chalk helps so much.
All burpees at least a foot high on the jump, mostly done in 3 sets as well (8-7-6).

Rd 1- 2:14.90
Rd 2- 3:29.73
Rd 3- 4:45.81
Rd 4- 5:17.28
Rd 5- 3:56.37

Total Time:
19:44.09

Comment #482 - Posted by: Smash at August 22, 2009 10:56 AM

M/53/142/5'8"

as rxd 18:47

Comment #483 - Posted by: Ssscaler at August 22, 2009 12:14 PM

20:58 as Rx'd

Comment #484 - Posted by: Jette 40/M/5'11"/175 at August 22, 2009 2:07 PM

sub'd 21 pushups & 21 squats for burpees (back is messed up)

24:00

Comment #485 - Posted by: gunnar m/37/195/73" at August 22, 2009 4:09 PM

@thesweatbox

25:57 (newPR)

Comment #486 - Posted by: stinker [27/m/160#] at August 23, 2009 10:32 AM

19:45

Comment #487 - Posted by: chason at August 23, 2009 10:55 AM

36 muscle-ups,
followed by 102 burpees.

Don't ask. 39:00.

Did this at Camp Taji, IZ.

Comment #488 - Posted by: Latham Fell M/29 at August 23, 2009 11:10 AM

As rx'd

23:21

Muscle ups broken and slightly assisted with the tips of my toes as usual. Burpees unbroken until 4th round.
In the back yard. Temp 83F, Humidity 80%+

Comment #489 - Posted by: clark at August 23, 2009 4:07 PM

WU
4 Brps
Ryan - 20:52
M/48/192#/72"

Comment #490 - Posted by: RB at August 23, 2009 4:54 PM

Pack:
Five rounds for time of:
5 Seated Muscle-ups
15 Burpees

First time using rings - including during certification

14:04

This workout kicked my butt!

Comment #491 - Posted by: JT at August 23, 2009 5:01 PM

just returned from vaction

subbed 4 and 4 for MU


did 3 rounds in 20 mins then had to leave

Comment #492 - Posted by: Joe K M/22/6'0"/180 at August 24, 2009 6:19 AM

This was a bit of a non starter. Haven't done MU for a long while so I really felt it.

7 MU
21 Burpees
21 Ring pullups
21 burpees
10 Ring Pullups
10 burpees.

About 15mins

Comment #493 - Posted by: BarryT at August 24, 2009 6:33 AM

WU

27:40. As rx'd.
Need to work on those Muscle-ups.

Comment #494 - Posted by: Ronen Gottlib (36/165/5'9") at August 24, 2009 7:09 AM

completed in 18.39, felt like dying !

Comment #495 - Posted by: gavin at August 24, 2009 11:38 AM

as rxd 19:01

Comment #496 - Posted by: Chris M/36/6'2/180 at August 24, 2009 12:31 PM

EJ
M/36/170
21:45
EJ

Comment #497 - Posted by: EJ at August 24, 2009 5:32 PM

5 rounds of

14 kipping pullups
7 ring dips (last 3 rounds were not full dips)
21 burpees (4-6 inch jump)

24:53

Comment #498 - Posted by: Nicky F/45/5'2"/130 at August 24, 2009 5:49 PM

m/35/5'9/175
CFWU-3. Home. 3 Superman. No Burgener.
18:19 from home Good job pushing throughout.
10/8/08: 26:47

Comment #499 - Posted by: jrm at August 24, 2009 7:17 PM

M/40/195/6'

24:44 as rx'ed (kipping muscle up)

Comment #500 - Posted by: Rbyrn@Crossfit Myrtle Beach at August 25, 2009 5:57 AM

sub 3 dips and 3 pu for each muscle up

34:28

Comment #501 - Posted by: Emmett 6'2'/185/31 at August 25, 2009 7:36 AM

As Rx'd
Sad 40:28

Comment #502 - Posted by: Elena at August 25, 2009 9:04 AM

21:24 Burpee's always kill me.

Comment #503 - Posted by: bkrupp m/5'4"/162/32 at August 25, 2009 2:18 PM

1st time
sub 15 PU 15 dips per round
15 burp
5 rds
34.48
ouch

Comment #504 - Posted by: footdoc at August 27, 2009 6:18 AM

skipped this one. oh and my rings broke.

Comment #505 - Posted by: liggy at August 27, 2009 12:48 PM

23:08
subbed 21 pu and 21 dips for muscle ups

Comment #506 - Posted by: roymcclung at August 27, 2009 4:23 PM

23:08 sub 21 pu and 21 dips for mu

Comment #507 - Posted by: roymcclung at August 27, 2009 4:24 PM

34 year pod male, 204 lbs

21 pullups
21 dips
21 burpees

4 rounds 31;05

Comment #508 - Posted by: kgw202@vzw.BlackBerry.net at August 27, 2009 6:48 PM

M/19/5'10/144

sub'd 4 pullups/ 4 dips for each MU

52:49

Comment #509 - Posted by: Josh R at August 28, 2009 5:35 AM

sub 3x Pull-up and 3x Dip for 1 Muscle-up

quit after 2 rounds

31:27

guess 5 on and 2 off is too much - will move to 3 on and 1 off next week

Comment #510 - Posted by: EMelton at August 29, 2009 9:26 AM

41/m/176cm/72kg

As rx'd

18:20 PR (last time 18:59)

Comment #511 - Posted by: Memuc at August 30, 2009 3:26 AM

M/31/202

sub 3 pull ups / 3 dips
15 burpees

18:57 ... that rocked could care less about my time :)

Comment #512 - Posted by: Q at August 30, 2009 9:11 AM

Did this a few days ago and just now putting it in.

15 pullups
15 dips
15 burpees

15/5-5-5/15 assisted (ft on chair)/15 assisted (ft on chair)

15/5-5-5/10-5/8-7

15/15/15/8-2-2-3

Second set mixed pu & dips 5/5; otherwise straight through (but w/ broken sets)

20:54

Comment #513 - Posted by: Nashville Steve at August 30, 2009 11:50 AM

As Rx'd

15:40

Comment #514 - Posted by: ej at August 31, 2009 1:19 PM

20:35

Comment #515 - Posted by: TROY at September 4, 2009 10:57 AM

Approx 1 mile run as w/u

as rx'd: 21:50
1) 3:27
2) 4:18
3) 4:22
4) 4:33
5) 5:08

on burpees, need to try for 11/10 split vs. 7,7,7

Comment #516 - Posted by: EM at September 7, 2009 6:34 PM

subbed 3:1 dips/pull-ups for muscle-ups
19:33

Comment #517 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 10:01 AM

Check that... more like 21:00

Comment #518 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 10:07 AM

29/m/185

as rx'd: 20:45

Comment #519 - Posted by: MoGreene at September 14, 2009 4:21 AM


31/m/160/56"
As RX'd 16:49

Comment #520 - Posted by: ac at September 16, 2009 5:47 PM

"Ryan"

Five rounds for time of:
7 Muscle-ups (subbed 21 pullups and 21 dips)
21 Burpees

Time: 27:46 (pretty sure I scaled 3-3 for MUs)

Comment #521 - Posted by: blades at September 17, 2009 12:55 PM

subbed jumping bar muscle ups; done at small park

18:23

Comment #522 - Posted by: Manchild at October 3, 2009 1:18 PM

6'2/42/185

19.04

Comment #523 - Posted by: Jeff A at October 21, 2009 3:51 PM

M/27/6"/165

MU's done on a bar, otherwise as RX'd:

19:31

Comment #524 - Posted by: alan firth at October 28, 2009 11:07 AM

22:23

Comment #525 - Posted by: colin k at November 5, 2009 2:03 PM

45/m/165

21 PU
21 Dips
21 burpees

5 sets

29:28

burpees always tough, need more practice on these

Comment #526 - Posted by: moglee at November 5, 2009 6:27 PM

Sub 3:1 PU/DIPS

19:45

M/39/182/5'10"

Comment #527 - Posted by: jayhawkcf at January 1, 2010 9:54 AM

bar muscle ups
16 48

Comment #528 - Posted by: andy peo 34/5'11/180 at February 7, 2010 12:01 PM

as rx`d

19:58

Comment #529 - Posted by: haavardm at September 30, 2010 8:35 AM


as RX'd
19:53

Comment #530 - Posted by: ac at August 17, 2011 6:40 AM
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