hooyah! hittin this one bright and early

brutal.

gonna be tough

new hero wod?

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

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

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

I'm in.

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.

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.

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

Stay low and let it blow brothers!
IAFF Local 368

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

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.........

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

Paleo feels great...

RIP Ryan this one is for you

Big hugs and bad english for all

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.

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

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

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.

#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.

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...

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

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.

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

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

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

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.

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

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.

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)

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

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

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

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!

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

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.

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

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

geez this is gonna be hard

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

as rx'd

15:55

RIP Ryan.

Glad to have it out of the way.

Kim - couldnt wait to get it done :-)

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

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.

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...

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

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

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

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!

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

Thanks Rookie...nice time mate

M/33/5´9"/155

Ryan as rx´d: 17.43

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.

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!

PR Half Marathon yesterday in Iraq 140.10

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

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

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

25:08

messed up timing myself during first two rounds

so 3 rounds at 14 min flat

bw 165

last time
subbed 3/3 per muscle up

19:13

this time
subbed deadlifts
180x5
220x5
265x5

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.

21,21,21 25:44

As rx'd - 25:50

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.

m/26/207/70"

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

God bless Ryan.

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

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

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...

M/31/6'3"/205

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

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

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

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.

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

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!

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.

30:05
subbed 4 pullups and 4 dips per round

5'7" 179 38 y\o m

29:20

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

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."

m/44/185

as rx'd
18:35

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!

#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.

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

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

#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.

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

27:20

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?

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.

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

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

44/m/5'9"/165

30 min

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

M/28/175/72kg

21 pull up
21 dips
21 burpees

5 rounds: 28:11

Hard as Hell!!!

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

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

33/m/160

subbed 3 rounds

17:24

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.

d - 31m/185

17:46 as rx'd (pr)

j - 34f/125

23:44 as rx'd (pr)

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

bar mu
otherwise as rx'd
31:35

15:35

burpees suck

cool accent by the way.

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

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.

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.

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

Other Rangers Lead the Way!

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...

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...

ouch

34:21

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

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

25:48

As RX'd.

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

As RXd 23:20

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

14 min even.

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

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

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.

28:00

That photo looks like OFA Reynoldsburg, am I right?

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.

as rx'd

time: 20'58

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.

m/46/177
rx'd 20:34

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.

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

~25:00 subing pull-ups

As rx'd

19:05

31:01

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.

20:15 as rx

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.

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

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

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

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

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.

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

m/29/5'11/168

rx 15:57

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

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

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?

Nate: 9:04 Straight bar MU's

Laura: 14:21 Assisted straight bar MU's

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.

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!

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.

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.

As rx'd:

14:54

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

#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 :)

as rx'd

16:36

160/m/20

2 pull ups, 2 ring dips per MU

3 rounds 16:25

Humility Maker was subbed: no rings
33 min.

m/35/154

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

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.

m/22/189

28 dips
21 burpees,
5 rounds.

12:49

#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

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!

24/m/175

assisted muscleups after the first 5

10:00

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

M/49/151/1-1-06

Not as Rx'd. subbed 3:1

29:02

m/29/5'8/160

As Rx'd 18:05

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

57:03 min

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.

m/42/165/6'

with assisted mu: 17:04

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.

Matt:

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

9:38
rx'd

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

subbed jumping MU
needed the tech work

22:30

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

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

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

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??

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!

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.

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

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

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.

35:48
Time/age = 41.1 sec / year

Rx'd.
21:49

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.

as rx'd 47:30

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!

25:15

15 pullups
15 dips
21 burpees
3 rounds
19:59

M/175/23

Rx'd

31 min even.

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

As rxd
32:33

M/48/5'9"/179

As expected, a tough one. 29:51

20/m/5'11"/163

40.45 as Rx'd

As prescribed:

24:17

M/33/70/210

as written time = 10:30

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 -

Sub 3/3

3rds

13:14

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

stormed through like an asthmatic 90 year old chain smokin reds

3 rounds

21 p/u
21 dips
21 burpees

25mins. ugh.

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

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

28:40

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

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.

M/22/6'2/160

34:30

Subbed MU's for ring pullup/jumping ring dips

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...

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

30 yom, 185 lbs

22:20 as rx'd

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.

24:00

5rds
14 jumping pull ups
14 dips

21 burpees

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

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!

as rx'd

23:22

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

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

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

9:05

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

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

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

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

Burpees were a killer.

5 rounds: 21:12

***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***

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

43/168 - Performed outside - 96 degrees

As rx'd:

Last time - 26:53

Today - 26:01

24:22

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.

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

as rx'd:

27:50

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

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

37/m/185/6'

21:39

27/f/145/5'01"

22:21
Slight achilles pull on left side halfway through

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

#197--Matt Dawkins

Way to go on the muscle ups!

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?

34/M/6'00/184

28:39

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

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.

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

"Ryan"

17:20

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

#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.

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!

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

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

39/m/190
sub'd mu's

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

old pr 21:43

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

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

As r'xd
23:44
burpees suck!

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

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!

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

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

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.

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

16:52

31/m/196

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

21:17

"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.

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!

5 rounds of

21 pullups
21 dips
21 burpees

26:56

3 rounds 25 min

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

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.

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.

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.

M/34/5'10"/198

As Rx'D = 21:17

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#$%.

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.

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..

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

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

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

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

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!!!

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.

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.

3 rounds

10:13

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.

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)

no WU, 1st time...

as rx'd, all burpees legit:

13:05

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

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?

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

25/m/6'1"/170

5 rounds

21 pullups/21 dips/21 burpees

30:29

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!!!

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)

reached 30 muscles ups in 15:45

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.:-(

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

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

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

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

M/29/6'4"/202

Rx'd

28:42

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

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

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

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

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

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

5 rounds
14 pu
14 dips
21 burpees
31:49

hit 14 pr max pu

m/27/225/6'4

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

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

Bar Muscle-ups

16:30

18:27 with knee MUs

28/m/78kg

26:42

Subbed
28 Pull Ups and 9 Ring Dips for 7 MU

23:57

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.

29/m/156lbs./65"

No rings so subbed:

5 Rounds for time of:

21 Pull ups
21 Dips
21 Burpees

30:15

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

as rx'd
14:01

Rx'd 25:58

lockout on every mu.

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

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

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.

As Rx'd:

14:49

m/26/170/70''

jumping mu
22:00

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

31/m/5'10"/210

Did 21 pullups/dips for muscle ups

34:54 (pr)

No rings, so...

5 Rounds:
21 Pullups
21 Dips
21 Burpees

18:16

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

subbed jumping muscle-ups

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

20:34

m/32/5'9"/170

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

26:08 (PR by 12:38)

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

subbed 4 PU's and dips for Muscle ups

3 rounds
21:41

5 x 28PU, 28 Dips, & 21 Burpees

33:46

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

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.

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.

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!

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

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

Rx'd : 18m30s

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

23.m.136.65"

as rx'd
20:20

Last Time:
19:36(PR)

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

WOD - 25:57

Thanks Cope

M/25/140/5'11"

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

M/35/184

5 rounds of:

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

15:51

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.

15:51

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.

5 rds of 21/21/21

33:08

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

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

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

24:50.7

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

28:28 RX

Aloha,

Jordan

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

jumping muscle ups

13:58

bar muscle ups
30:59

20:38.

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

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.

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

assisted muscle ups

20:22

m/30/5'11"/180

As rx'd

18:49

CFWUx3 (no PUs or Dips)
21:20

39m/6/185

19:42

sub 3:3 pull ups:dips for MU

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

RIP Ryan

25:12

as rx'd
32:28

m/28/6'0"/195

subbed pullups and dips for muscle ups.

20:46

m/44/175

muscle ups with toe assist

19:09

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

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

16:49
bar MU

M/24/150 GregAwu

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

22:50

as rx'd
32:40

subbed 21 pull-ups, 21 ring dips for MU

33:46

21:54

Burpies were not allways one foot high

Burpees to target 1.5 feet over highest reach

18:35

can't do muscle up

broke down to 15 sets of

7 pull ups 8 asst
7 dips
7 burpees

24:27

19:11 as rx'd

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. :)

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.

M/32/146lbs/5'5"

As rx'd
30:32

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

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

as rx'd

23:55

15:28 as rx'd

m/37/6'3"/215

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

Jacksonville ROTC, AL

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

scaled

7 pushups 7 dips 21 burpees

15:25

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

Sub beginner pu/ bench dip 12:45

26:54

Shoulder acting up, had to pace the MUs

4 rds.

21 pullups
21 situps
21 dips

20:14

subbed 21 pullups/21 dips
29:38

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

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

MU x 5
38.00

M/40/6'/220

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

m/28/6'2"/172

28 pullups
28 dips
21 burpees
x 5 rounds

43:00

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

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

Subbed-(I'm old!)

14 pull-ups
14 dips
14 burpees
5 rounds

19:55

scaled down:

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

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.

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

30 min as rx'd...

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.

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...

SUB 3x pd + bd (tendonitis)

29:22
previous 44:04

M/39/150

Newbie w/ no rings... did:

5 rounds

5 pull-ups
5 dips
15 burpees

20:03

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!

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

18:47

(on Copley Lawn tree)

5 rounds
14 pullups
14 dips
21 burpees

23:43

M/39/5'10"/168

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

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.

#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

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.

subbed 4x pullups/dips for muscles

27:42

m/19/6'1/70

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.

30/m/5'11"/200

As Rx'd

23:50

47 - 6' - 210#

As RX'd:

16:50

Ryan, we have the watch, rest easy!

as rx'd

TIME - 26:00 (PR)

22yo - 152lbs - 5'7"

Not Rx'd, pull-up/dips replaced muscle ups (4ea)

31:15

I hurt

16:08
Bar muscle-ups

Subbed rings for bar and performed as rx'd.
26:44

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

As rx'd

21.38 - Exact same time as the last time I did this one.

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

as rx'd 23:32

re did Sunday's workout on Tuesday:

as rx'd 18:35

m/40/67"/185#

Ryan Scaled

3 rounds
7 muscle up progressions
21 burpees

10:06

M 37 6' 165#

No rings - Sub 21 pull-ups and 21 Dips

38 min.

ouch!

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)

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.

CFWUx3 - PU
"Ryan"
MU: x7 (2-band assist)
BRP: x21
5 rounds 16:27
PB by 0:47

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

190#

21:54 as rx'd on 8-18

7 x 1 Push Press pre wod

19:38 (PR by over 7 minutes!)
All muscle ups from full lockout.

As rx'd 19:47

subbed 4x 24.40 PR by 5 mins. Under 20 next time

"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

(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.

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

Mark 19:10
Small white band

Theresa 21:53
Modified MU's

as Rx'd

32 flat
too many misses on the M/Us...

Missed

sub Pullups for muscleups
29:07

34/m/175
as rx'd 23:33

25:52
subbed 21 dips and 21 PU for 7 MU

48 / 178

as rx'd 27:57

@ home, PR by 3:30,

13:45 as rx'd all burpees unbroken, perfect, legit, form

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.

23 minutes and change
did 4 to 1 pull-ups and 3 to 1 dips

pretty tough (as usual).

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!

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]

21 pullups
21 dips
21 burpees
17:41

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

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.

as rx'd

34:03*

* last 2 muscle ups were assisted.
spent ten minutes trying to do the last 2

5 rounds:
21 pull-ups
21 ring dips
21 burpees

36:08

as rx'd

16:28

"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

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

38:22 subbed 3PL/3DP for MU

19:15

16:48

13:43 shoot i totally forgot about the max standing reach jump.

Jeff @ home
Jumped to garage door track.
14:05
All MU singles.

m/40/6'0"/192

sub'd jumps for DU's

3 rounds

13:40

Andrew 5 rounds
30:00

Jason 5 rounds
1:05

George
3 rounds & out

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

First Ryan. Sub'd 3:1 pull ups & dips for muscle ups. 22.51

28 male 196

total time 36:05

21 pulls
21 reg dips
21 burps

five rounds all

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).

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

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.

100 burpees

17:30

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.

1st muscle up ever!!
1st rd as rx'd, after that sub'd pullups and ring dips

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

Did 4 pull ups and 4 dips to sub for the muscle ups.

Time 35:47

subbed 2 pullups and 2 dips for each muscle up
34:00

sub 19 minutes

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)

21:58
chest to bar pullups + dips sub for M/U

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?

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.

14:28 - bar muscle ups inverted order, accidentally did burpees first, then muscle ups.

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

16min16sec, sub 4 rounds and 14 pullups and dips

sub'd:
5 rds of
21 pull ups
21 burpees

17:36

16:14 as RxD

M/29/6'/195

19:58 as Rx'd

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)

08/20

53:40

sub'd 4 pu/4 ring dips

21 pull ups + 21 dips + 21 burpees x 5 rounds

24 mins

14 towel PU
28 Dips
21 Burpees
5 rnds
56 minutes

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

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!

21 pullups / dips for mu's

24:28

Erin:

3 rounds - 14 pullups / bench dips; 21 burpees

17:05

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

M/53/142/5'8"

as rxd 18:47

20:58 as Rx'd

sub'd 21 pushups & 21 squats for burpees (back is messed up)

24:00

@thesweatbox

25:57 (newPR)

19:45

36 muscle-ups,
followed by 102 burpees.

Don't ask. 39:00.

Did this at Camp Taji, IZ.

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%+

WU
4 Brps
Ryan - 20:52
M/48/192#/72"

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!

just returned from vaction

subbed 4 and 4 for MU

did 3 rounds in 20 mins then had to leave

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

WU

27:40. As rx'd.
Need to work on those Muscle-ups.

completed in 18.39, felt like dying !

as rxd 19:01

EJ
M/36/170
21:45
EJ

5 rounds of

14 kipping pullups
7 ring dips (last 3 rounds were not full dips)
21 burpees (4-6 inch jump)

24:53

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

M/40/195/6'

24:44 as rx'ed (kipping muscle up)

sub 3 dips and 3 pu for each muscle up

34:28

As Rx'd
Sad 40:28

21:24 Burpee's always kill me.

1st time
sub 15 PU 15 dips per round
15 burp
5 rds
34.48
ouch

skipped this one. oh and my rings broke.

23:08
subbed 21 pu and 21 dips for muscle ups

23:08 sub 21 pu and 21 dips for mu

34 year pod male, 204 lbs

21 pullups
21 dips
21 burpees

4 rounds 31;05

M/19/5'10/144

sub'd 4 pullups/ 4 dips for each MU

52:49

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

41/m/176cm/72kg

As rx'd

18:20 PR (last time 18:59)

M/31/202

sub 3 pull ups / 3 dips
15 burpees

18:57 ... that rocked could care less about my time :)

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

As Rx'd

15:40

20:35

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

subbed 3:1 dips/pull-ups for muscle-ups
19:33

Check that... more like 21:00

29/m/185

as rx'd: 20:45

31/m/160/56"
As RX'd 16:49

"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)

subbed jumping bar muscle ups; done at small park

18:23

6'2/42/185

19.04

M/27/6"/165

MU's done on a bar, otherwise as RX'd:

19:31

22:23

45/m/165

21 PU
21 Dips
21 burpees

5 sets

29:28

burpees always tough, need more practice on these

Sub 3:1 PU/DIPS

19:45

M/39/182/5'10"

bar muscle ups
16 48

as rx`d

19:58

as RX'd
19:53