Third AMRAP in a row

Not a rest day yet, is it...

oh boy... This... Is gonna... Be AWESOME!

Haven't given my respects to Nate yet. Tomorrow will be my day, just have to think of a good spot for this.

this is going to be brutal! everyone is hurtin from the last two :)

-Looking for crossfitter in and around the Tufts area in mass... anyone out there interested in a garage workout???

one of my favorites! cant wait

I cannot wait to honor "Nate"

Brutal Cycle - Thanks Coach!

If you can't do 2 muscle ups, what should you do?as a substitute?

sub 4 dips and 4 pullups for each muscle up..
so in this case you would do 8 dips and 8 pullups.

I guess this is the week of 20min DOOM.

how are the kettle bell swings done

Great video under exercises and demo's

Wow, I new I was scared for tomorrows wod for good reason. Just sitting here thinking to myself how much I dislike and yet secretly love AMRAP wod's. Ugh.

2 things - What can you sub for swings if your lame gym doesn't have kettlebells????

Looking for a crossfitter in the champaign/urbana area.

First part is more important. help is appreciated.

Full over the head kettlebell swings or just till arms are horizontal to the deck? I anticipate it being a pain either way

You can just swing dumb bells, you just have to hold them awkwardly... aka find a better gym.

is it supposed to read 8 20lb kettle bell swings?
what is 8 2 pood? confused

I have always subed dumbells for kettlebells. Still works just have to hold on to it a bit more.

the Juice (2nd in line) with her first main page pic, with many more to come I'm sure!

Maybe Coach is tired of the whole strength debate going on in the boards and said "You want some strength work, I'll give you some strength work!"...and in the process we are now having an awesome third smoke session in a row! Looking forward to it!

#16, 8 reps of a 2 pood (russian weight measurement) kettlebell
According to http://www.onlineconversion.com/weight_all.htm
1 pud, pood [Russia] = 35.935 348 736 pound

Looking good Delucca!

So us lightweights are looking at:
8 dips + 8 pullups
4 handstand pushups (max leg inclination)
8 70-lb kettle swings.

Got it. Looks like quick rounds, but I'll probably barely break 10.

Well...I was hoping for a nice easy 10k or even a quick 5k...Ya gotta pay respects to Nate!

I do not have the muscle up in the bag yet. I understand 4 pull-up, 4 dips..I do 4 ring dips. Is that correct? Or does it really matter? Just wanting someone to say..NO, do regular dips...my triceps are already killing me...Keep drinking the crossfit koolaid! Its addicting!

Well my question hopefully this one gets answered. For us new guys who can do muscle ups and can barely do a handstand do we just substitute another workout all together? Just a brutal OR do I just try for 20 minutes to get 1 muscle up and some HSPUs mixed in with a kettlebell swing?

thanks for the help.. you guys/gals are great. I love this stuff

#15 Dick
Full over the head. Your ears should end up in front of your arms at the top, at least that's how they judged us at the games qualifiers.

not very good at the handstand push ups still getting them what can i do to A. get better at them and B. maybe sub for them

My body feels so wrecked. I'm sore everywhere!

Primal is a cool gym.

***NOOB POST***

Day three of the triplet cycle.

Today we honor one of our fallen heroes. This is a Crossfit tradition and one that we do not take lightly. The hero WODs are special, treat them with respect.

So in honor of Chief Petty Officer Nate Hardy, let's do this.

First: If you are unfamiliar with any of these 3 movements, see the exercises and demos tab on the left side of the main page. There is a wealth of free information there, use it.

Starting with the muscle ups. Got a pair of rings? If not, or if you cannot do muscle ups, substitute pull ups and bar dips. There is some controversy regarding how many pull ups/dips is a decent sub for muscle ups, but in my opinion 5 of each is about right. So let's say that 5 pull ups and 5 bar dips=1 muscle up. Deal? Otherwise, muscle ups are done from a dead hang with a full lockout at the top.

Moving on to the handstand push ups.

Pretty self explanatory. Drop into a handstand, preferably with your feet resting against a wall for support. Lower yourself slowly until the crown of your head touches the floor. Then press yourself back up until your arms are locked out. Need to scale this? Place as many bumper plates under the place where your head will be at the bottom of the push up. Lower yourself until your head touches that object, then press yourself back up until your arms are locked out. Games standards call for no kipping, but here I think you're good. Kip away cowpokes and do four of them.

And last, but not least...the kettlebell swings. What is a Pood you ask? It's the Russian measurement for kettlebells. 2 Pood=72 lbs. If you don't have a 2 Pood kettlebell, use a dumbbell. There are two major types of swings that we use here: The Russian swing (kettlebell swings to forehead level at the top) and the American swing (kettlebell goes all the way up over your head). What's that? You've decided to go with the American style swings for this workout? Great answer, I am too.

So just like yesterday and the day before, you've got 20 minutes and 3 different exercises.

2 muscle ups, 4 handstand push ups and 8 kettlebell swings=1 round. Do AMRAP (as many rounds as possible) in 20 minutes.

Be safe and scale according to your ability. Check your ego and you'll be here and healthy for the next cycle. Remember, tomorrow is a rest day so empty whatever you've got left in the tank on this one.

Warm up thoroughly, set your timer and get after it.

Rest in peace CPO Hardy.

Thanks again, PB. Great post.

Did "NATE" last week hit 20 rounds my best performance ever!!! I'll hit "NATE" again i hope to get those 20 again

**FRAT**

BIG hugs fratters and bad english for all

**FRAT OUT**

I was just telling my buddy how much I wanted to do this one! SWEET! One of my favorites.

Thanks a ton PB. You make it seem almost possible for a guy like me! This one is gonna be murder after the last two. Have fun all!

With the highest respect,
Thank you for your sacrifice Nate. God Bless.

I've been doing HSPU modifiers since I started Crossfit in June and what I do is put my knees (now my feet as I've gotten noticeably better in short amount of time) on a weight bench, or step and touch the top of my head to the floor so I'm mimicking the complete vertical motion and I'm going full range, I'm just not doing my full (too heavy) body weight. I've only done maybe 5 workouts with handstand push ups but seriously, I've gotten very quickly better doing them this way and anticipate a full one in a month or so.

crap I dont have rings or a 2pood kettlebell. Looks like its dips, pullups, and a heavy dumbell.

When doing muscle-ups, my false grip frequently slips when trying to hoist myself up....

Does this problem arise more because of strength or technique?... I'm pretty confident I follow the Muscleup "How-to" vid on the website pretty precisely...

#23 Dean
The way I understand it is it really doesn't matter. Sure, doing ring dips is going to help you get to the point where you can do muscle-ups, but you can do them on the bar if you want.

#24 Another Todd
Check out Exercise & Demo page for alternate ways to do HSPU. Specifically, http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv. Put your feet on a 2-foot box and keep your upper body as vertical as possible. For the muscle-ups, do 4 pullups and 4 dips for each muscle-up (8 pullups and 8 dips each round for this WOD).

What's the consensus of bar muscle ups if no rings available? In CF, are these considered equal?

#37

What is that presumption based on Lucas?

Comment #28 - Posted by: Playoff Beard

Again the noob post keep me going after a long, hard day. Very good direction and description of exercise.

Hope everyone is well and good luck on this final AMRAP before rest day.

This is a brutal cycle!

I'm new and couldn't find an adequate answer in the FAQ section. How important is it to keep the 3-day splits (plus rest day) together? Say I can't work out on any Saturday -- is it fine to always take my rest day on Saturday and move the other workouts around it?

For instance, I might do the first two workouts on Thursday and Friday, rest on Saturday, finish the third workout on Sunday, followed by the first workout from the next split Monday, and so on. Is that frowned upon at all? I'll try doubling up workouts when I can, but just curious if I'll miss out on something if I don't follow the splits as RX'd.

Thanks for your help!

This may be a silly question since imitation is the highest form of flattery, but does coach get pissed when others completely rip off his ideas in order to make a profit? check out this gym: http://www.goprimalfitness.com/

Ahh... this was the one that made 24 hour fitness nervous! Last time I was doing progression MUs and walked myself up into a hand-stand because I didn't know how to flip into a hand-stand. This time I can do both! I just hope I can do okay. these AMRAPs are starting to get to me...

19rds last time with 1.5pd

13 rounds 1.5 pood, loved every minute. handstand pushups were the killer.

Re: "Primal Fitness" how to improve swinging a club, etc.

Firefighter physical ability tests often involve a device called the "Kaiser Sled". This would be a good tool to improve this sort of movement. Check out the link below for an example.

http://www.youtube.com/watch?v=DJuK7KiM00g

#39
well, the entire point of the kettle bell swing (original) is to a)get your body and central nervous system used to performing the base movements for powerlifting that the swing requires, the two primary lifts being the dead lift and the snatch, as well as dramatically increasing grip strength. and due to kettlebell athletics russian gireviks became the most efficient strongmen in the world. the russian military in fact does not test push ups but does a kettlebell snatch test (i die even trying to think of what crossfits "adaptation of the snatch would be). the swing increases core stabilization and whole body integration. breathing also comes into play here because by inhaling sharply through the nose at the beginning of the movement and punching the air out as the bell comes up to shoulder level this engages all muscles to the point where 5-10% strength can be gained. crossfit says the overhead swing is to generate more power, and if you want that sort of explosive overhead power, do a snatch, or a snatch and press. the unsteady weight of the kettlebell makes the crossfit motion extremely dangerous.and if crossfit wants to think they can fix perfect w/ the kettlebell, watch what some of the RKC instructors/Spetznatz can do with not only the 53 pounder, but the 62,70, 79, 88, 97 and 106 lb bells. and all because they follow the original kettlebell protocol.

PB, its a great post, but what's up with the inflation? I've seen the 3/3 and 4/4 subs for muscle ups lots of times, but never 5/5 before! Sounds like the ring-selling lobby got to you lol. And 2pd is just under 70#, not 72. But you go right ahead if you want, I'm right behind you!

:D

9 rounds, finished right at 20 min, and tore my favorite set of PT shorts right in the middle of a squat on the 2nd round UGH!

Used TRX straps that we have in the gym and a 55lb dumbbell

4 seated muscle ups (using the TRX straps set to over my head)
8 super incline pushups (using TRX straps set to the same height)
8 1.5 pood kettlebell swings

And now after three days of AMRAP I'm thoroughly exhausted.

seriously!?! my 3 weakest excerises all rolled into one happy/hellish wod...ugh>_< 3..2..1..go!!

m/44/185

as rx'd

11rds plus 2 muscle-ups

Yesterday's WOD:

Scaled down weight to 65 pound BB
8 rounds + 2 thrusters

26/M/5'10/160

Some of you should read the FAQ before taking anyone's advice on this board. Just cuz someone answers your question or tries to break down the wod barney style doesn't mean they are right.

The correct sub for muscle ups is 4 pullups and 4 dips in that order. Or 3 pullups and 3 dips if you wanna scale it down a little.

Also a pood does equal 72lbs.

Both of these answers can be found in the FAQs link on the main page.

Also if doing bar muscle ups I would say 2 bar muscle ups are about equal to a ring muscle up, but that's just my opinion

Well, I just did this last week when it was the Navy Seals WOD. Got 12 rounds...I guess I'll try for 13-14 this week.

Day 3 of AMRAP and I was beat down. No rings so I substituted 4pu/4dips. I also used a 75# dumbbell in lieu of the kettleball swing.

6 sets total. Like I said, I was smoked coming in to this one.

I'm glad tomorrow is a rest day.

skipped - left arm tendonitis

15 rounds with pullups and dips

14

20:00
6 pullups
6 dips
4 HSPU
8 50 lb DB swings

14 rds

15 rounds, plus 6-4-6 in round 16

6 pull ups
4 HSPU
8 65lb DB Swings

CFWU X2
12:33

Nate (BrandX Buttercups mod)
4 rnds in 12 min of
(5pu +5 bench dips) X 2
4 PushU
8 25# DB swings

Total time 24:33

m/29/150/5'7

with 4 pull ups/4 dips
used 75lb DB

8 rds

how these guys do 15-16 rds! fair play to you lot

m/41/5'6"/145

4/4= 1mu
70# dumbell
8rnds 4pu/4dips

9

To me the start of that video highlights the central problem of Crossfit: once you start regarding workouts as sport, there's too much incentive to 'cheat' movements.

I can't think of a sensible way of quantifying what does or doesn't 'count' as a proper hammer swing/ball slam in the same way as you can call a proper thruster - and let's face it, force plates are not going to become a gym staple - but does that mean these great, functional movements should be left out of workouts? No, and there's the problem with training to improve your time rather than your capabilities. If I'm slamming a ball to make me tougher in a BJJ match, I'll do it properly. If I'm training for time, I might not. Just a thought.

8 pu
8 ring dips
4 hspu
12 swings w/50# db

9 rounds

8 Rounds
muscle-ups unbroken until last set.
Reduced ROM by 4" on HSPU.
KB swings unbroken.

Pilates routine to warm up, then 11 rounds using Buttercup scaling.

Buttercup scaling is 12 minutes long. Each round is 2 squat muscle-ups, 4 wall push-ups, and 8 swings of hardbound editions of a CMMI textbook and _Unix Network Programming_.

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

Sub

Pullup/Dip
40 lbs shoulder press
1-Pood

12 rounds + 2 Pullup/Dip

last two WODs have me dead

complete as many rounds in 20 min as you can of:
6 pullups / 6 dips
4 handstand push-ups bridged on feet
8 1.5 pood dumbbell swings

8 rounds + 3 pullups

embarrassing

10 rounds. Asst MU - feet on bench.

#36 Trent

I'm curious as to how you do your bar MUs? Personally, I think the two movements are equal, with the bar version being slightly harder. I think ring MU are easy and I have never had a problem with them. Then I tried a bar MU and couldn't come close. The main difference I find is that during the ring version, you're allowed to move the obstacle (the rings) out of the way by moving the rings to your armpits. But, when using the bar, the obstacle stays in the same location forcing you to move your body around the obstacle. I have found that I don't have to kip at all to do a ring MU, but I have to kip like a mo'fo' to get up on a bar. My goal is to do bar MUs like the guy in the youtube vid "bar-barians", who does I think 20 in row without kipping in the slightest.

Anyway, to answer your question, I personally sub 1-1 for ring to bar MUs, but I don't think you'll find a consensus as most people here can't seem to agree on the color of the sky - even when they are told what the color actually is.

You know, everyone is an expert in something; unfortunately that "something" always seems to be their opinion.

1st time with Nate more tough love. 10 rounds, subed 8 pull ups and 8 dips for 2 muscle ups, inclined off Smith machine for HSPU, subed 1.5 pood for 2. After a week of AMRAP look forward to my rest day.

m/26/165

As Rx'd

15 Rounds + 1 Muscle Up.

Lucas, these aren't Russian swings, they are American swings.

Does anyone have a suggestion on how to build up to an inverted PU?
Thanks,

First time here guys. Found you on gymjunkies

You actually have what i need here at crossfit... variety of workout routines. The reason why it is important is because there is no no.1 killer routine out there for everyone, and trying different variations is the way to achieve optimum results!

This one looks challenging. I think I'll have to give it a shot.

I'll look forward to more here.

Shaun
Stayfitbug

Mark
3 white band assisted MU
4 HSPU
8 1.5 pood KB swings

10+1

Need to get a bigger KB and a place to do MU.

PB, its a great post, but what's up with the inflation? I've seen the 3/3 and 4/4 subs for muscle ups lots of times, but never 5/5 before! Sounds like the ring-selling lobby got to you lol. And 2pd is just under 70#, not 72. But you go right ahead if you want, I'm right behind you!

Comment #47 - Posted by: Benny1 M/40/74"/220 at August 25, 2009 9:28 PM

----------------------

Thanks Benny1,

2 Pood is close enough to 72 lbs that I'm comfortable with rounding up.

As far as the dip/pull up to muscle up ratio goes, you'll get lots of different answers on that one. Do whatever you think is appropriate. 3/3 and 4/4 is fine.

re: #65

I have to disagree with you, Joel. While I don't always agree with everything coach Glassman says, I think today's video really made sense for me. I think the one thing that makes CF stand out beyond any other routines I've done, and I've been lifting for 11+ years with a lot of different coaches, is the fact that it is quantifiable. Sure, in a typical weight routine you'll get to the end of a cycle and max out and see how much you've improved. But every day is not a battle against the clock like this, and I think that's what really drives me during a workout. I can see every day how much I've improved, and I know for sure I've never pushed myself this hard this consistently before (and for what? I'm not even a competitive athlete anymore.)

I often get frustrated watching videos where guys cut reps short or do partial ROM and achieve an amazing time - but you know what, I bet they'd be cheating most of those reps even if it weren't for time. There's always an incentive to cheat when you're tired; but I think the approach that CF has taken with regards to measuring times, reps, weights, etc. with every workout is exactly the thing that makes it so effective.

Of course, that could just be me. That's what I need to push myself in every workout. Maybe this isn't true for everyone, which is why I believe CF isn't for every single person, despite what some may think. But for me and probably a lot of others on here, this is the motivation I need.

38/224/6'1"/m
15 rounds 2 mu's. only had a kettle bell that was half that weight. chair handstand pushups.

8 rounds +pull-ups & dips & 2 HSPU's (PR)

Subbed 3 pullups and 3 dips for each muscle up, used 1.5 pood kettlebell instead of 2 pood. HSPUs were nose to floor for first 2 rounds then I could only go halfway down for the remaining 3.

5 rounds + 6 pullups + 6 dips.

m/29/5'11/168

second poor workout in a row.

Did well on Mary then it has been severely down hill since. Seems these last two days have been better suited for having done Cindy, may have been better not to give the option.

previous pr 14 rds no kip on hspu
today 12 rds forced to kip after about 6 rds otherwise I would have been sitting on the wall the rest of the time.

Re: #79

I actually agree with you for the most part, ral. I like being able to see my own improvement and - assuming you're being honest with yourself - there's no way to cheat on Cindy. My point is more that just because you can't quantify a proper 'slam' in the same way that you can a chest-touches-the-bar pullup or whatever doesn't mean you should exclude them from workouts.

It shouldn't matter whether someone's watching - you know whether you've slammed a ball with enough force for it to 'count', just like you know in your heart of hearts whether you were touching your chest to the ground in every pullup or half-assing the last few.

Hey, picked myself up a big ole ugly tractor tire for back yard flipping! Stopped by the tire place and asked for an old used tire. Guy said "what size" I said "nut-buster size" and he delivered!
As he's helping me load the tire in my truck, he looks at me like I've lost my mind, which is fine, but was nothing like the look my wife gave me when I'm rolling this sweet 4 ft. tall tire into the back yard!

M/63/195-"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Can't do MU- subed pullups, clambered to dip position using chair, etc, dips)
4 Handstand Push-ups
8 35-lb DB swings
5 rounds. Need to spend some time learing MU!!!

M/200/6'3"

9 rounds

8 dips/8 Pullups (lat pulls after round 4)
8 PU w/ feet supported
8 40lb dumbell swings

bw 165

subbed 3/3 per muscle up
hspu assisted

11 rounds

+ 24 lb weight vest

m/32/6'6/246

Today was a day of substituations:

2 MU = 6 pull ups + 6 dips (assisted)
4 HSPU = 8 HSPU with feet on ledge (ledge was a bit too low making 4 a bit easier than I would like.. at the same time I couldn't do full HSPU)
8 2pood kb swings = 8 60lbs dumb bell swings

8 rounds on the button.

**FRAT**

Mad props to everyone who made it through this cycle alive. I feel broken and was just happy to make it to the gym today.

The Kaiser sled from the Combat Challenge is a pretty quantifialble measurement of force with hammer work. It also induces a great amount of pain and suffering, and it wouldn't be too hard to put one together using railroad ties and weights.

RE to Comment #69

Hey Dan P., what kind of WoD do you think we'd see if CrossFit met Pilates? Maybe it'd look something like this:

Three rounds of:

20 x The Hundred
30 x Teaser
40 x Reverse Plank
50 x Saw (one rep = both sides)

...for time ;^)

Re: #73- Bryan
Thanks for your response. Reading along, I get the sense that there is a lot of disagreement. I totally agree with you that the bar seems harder; the rings allow a straight path and the obstacle is out of the way. With the bar, I get some serious bruises on the chest near the end of a workout pulling up to and getting over the bar. I believe I will sub 1 for 1.

8rds + 6 ds, 6 pus and 1 hspu 19:48
(2 pd kb, 3dips and chins/1 mu)

(2009-07-08 - 8 rds (45kb,3dips/chins))

subbed muscle-ups for 6 ring pullups and 6 ring dips.

10 rounds completed.

This has been a tough 3days. Doesn't help that i just finished my night shift rotation. killer, bring on the rest day. lol

Keenan/39/m/73/208

W/U: 300 mixed jump rope + 800m 2pood kb walk

Main caveats: Subbed jumping muscle-ups, subbed high incline pushups.

13 rounds

13 and MUs/HSPUs as Rx. Except my HSPU range of motion is still lacking a bit.

m/36/210/5'11

*Subbed 3 pullups & dips for 1 MU.
*HSPU - Arms @ 90 degree bend.
*Subbed 50# DB for 2 Pood

12 rds. 20:05

#97 Lucas:

Sounds like you're getting a real nice education over there at the Community College of Rhode Island. Mommy and Daddy must be really proud of you.

lol pwned #97...

I hope i will be able to wake up tomorrow

As Rx'ed.

10 rds

My first WOD with MUs.

what happened to simply posting time and comments.

i don't recall reading anything about bitching and crying about the workouts.

lucas, go have a read...

http://www.fightfit.co.za/uploads/kettlebell_swing.pdf

Coach,

You talk, speak, and for all I know think like a person who reads... and reads often. My question is and if you have time...what's on your bookshelf? Maybe publish a "Coach's Library" article of sorts on the Journal? Obviously you think about what you say before it comes out of your mouth and handle passive aggressive knocks to your business/profession very well. I'm curious as to what you are feeding yourself on a literary level. Thanks,

J

By the way Lucas, I'm curious as to your education level, ie. what degrees/certifications do you hold?

2 MUs, 4 double 2pood-KB presses, 8-2 pood swings
10 rnds+2MUs+2 presses

25/m/5'11"/208ish

12 rounds + 2 MU + 1 HSPU as rx'd

31/m/5'10"/210

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

8 rounds

Could have gotten more work done, but I had to share equipment at the globo gym.

4 ring pullups + 4 ring dips + 4 decline pushups (45-75 degree angle w/ ground) + 8 kettle swings @ 55-lbs.

7 Rounds.

Total suckage.

Too many modifications for my liking, but 7 rounds with assisted dips/pullups, 50lb dumbbell and some weird modified HSPU that i couldn't even begin to describe

Black band assisted mu's, at 18" below rings
HSPU's with feet on bar at shoulder height
50lb db swings, somewhere between a Russian and an American swing

11 rounds.

M/48/6'184

New rings: I had to do jump to get my muscle ups.
1.25# pood kettlebell.

10 Rounds

8 pu + 8 dips for 2 muscle ups
4 hspu
8 50# db swings

9 rounds + 4 pu, 4 dips

PR

#97, I really don't mean this in a rude way, but not everyone in the KB community thinks that Pavel is the end-all-be-all. If you like him, that's fabulous. The american swing isn't something that Crossfit invented, as you originally claimed.

Take'n it easy on my shoulder and work'n with kb's:

1 TGU L/R (20kg)
2 KB SP L/R (20kg)
8 2 Pood KB swing

7 Rounds +TGU's +2R +1L

Only n8 ?

Nine

8 rounds. had to use fakie muscle-up mod using cables b/c golds does not have a place for proper muscle-ups. also did extra pull-ups and dips to compensate.
Great work out!

Austen (wife) did 8 rounds too, w/ mods. she did do her first ever handstand pushup today!

M/34/180

Not as RX'd, (bar MU's)

12 rnds + 2 MU's + 2 HSPU's (PR)...stoked

Last time (7-July-09):

8 rnds + 2 MU's (bar)

12 rounds
jumping muscle up from floor
handstand pushups off 24" box
45 lb kettlebell

F/40/5'11/165

hands are ripped up so I did 5x5 bench press
185
190
195
200
205

then 100 double unders 4:02 strung together the most I have ever done at 41 to start.

F/22/5'9"/165

Modified "Nate"

8 Rounds + 2 Muscle Ups

MU's - box to push off
HSPU - bands from pull up bar

re: #86

I agree with you that ideally, we should incorporate ball slams, hammer swings, etc. into the routines, but let me take a crack at why I think we should "wait" until they're quantifiable.

First, think about running. Take two runners of equal ability, age, motivation etc. and give one of them a stopwatch and let the other one run without a watch. Have them train for a year like this. My guess would be that the guy with the watch makes much better progress than the guy without a watch, regardless of whether the guy without the watch knows in his heart-of-hearts that he pushed himself as hard as he could. I just think most people can push themselves harder than they ever imagine, but not if there's nothing particular to shoot for. There may be studies out there on this topic - I don't know.

So, if that's true, then I would say there is not a reason to include the ball slam into the regimen if it's not quantifiable. Why not include it at all? Because there are already so many different exercises used in CF that ARE quantifiable. I think by adding in something like ball slams, that you can't quantify or track, you're replacing something else that is quantifiable, like knees-to-elbows, pull-ups, sit-ups that would work similar muscles.

Another thing with ball slams in particular - yes, you might be able to force yourself to do every rep truly as hard as you can. But other people, with more strength, will produce more force than you if they truly slam it as hard as they can. How can you then strive to their level without knowing what that level is? I think your progress would stagnate because there are no barriers for you to shoot for.

Again, I could be wrong and I see where you're coming from.

NewBee.....4th Week 2nd Post.....m/67"/200lbs..

Ok MOD of Subs-x4 cycles in 19:54
5pu/5dips
55lbs Dumbel Kettle swings(could not hold onto the 65s)

thought I could do the HSPU...could not even do one..switch to SDHP with 65lbs because I did not know alternating event or Modified HSPU...need to work on it.

Not sure what all the arguing is about but some advice on the HSPU would be nice.......PB keep of the post I always read them before I work out...thanks

m/42/162/6'

mu from knees: 10 rounds--last time: 9 rounds

WODWED: FGB 4

Name: Phil Oh
Age: 31
Score/time: 341
Gender: M
Affiliate: CF Laguna Beach

28/M/5'6"/165

Nate: 12 rounds in 19:40

Didn't have anywhere to hang my rings so I subbed 4 dips and 4 pull-ups per muscle up. Other than that AsRxd. Then I had to lay down for a couple minutes.

scaled
2 seated muscle ups
5 elevated hspu
2x25lbs dbs, kb swings

8 rounds + 1 round of seated mu's

F/35/5'7/160

yesterday: 8 rounds as RxD

today: 10 as Rxd

Lots of ways to measure sledgehammer work, actually.

The stake-into-the-ground from the games comes to mind, obviously. But not really practical to reproduce all the time. Lots of fire departments hit a weighted sled (with a rubber bumper on each end) along a 5' track to simulate ventilation of a roof. Weights vary from 115 to 175 lbs. Its for time & distance - the number of strikes is immeterial. If you don't have a weighted sled between 2 tracks, you can set 3 railroad ties next to each other. Start with them all lined up even, stand on the outer two, and hit the middle one. When it clears the outer two (you're walking backwards slightly with each blow), you're done. They're also about 5' long.

8 pullups and dips
1.5 pood thats all we have

7 rnds + 8 pullups and 8 dips

as RX'd

10 rounds + 2 M/U

12 Rounds as Rx'd. Used 70# Dumbbell. Much respect Nate

10 rounds + 6 dips & 6 PU
subed 6 dips & 6 PU for MU

30-Day FRAT Paleo Challange WOD before main site WOD:

Squat to 90% 1RM (on Smith Machine for me) 1RM is 305
225-235-245-260-275

Dead Lift to 90% 1RM as RX'd - 1RM is 375
275-295-310-330-340

I was a little disappointed again with myself with Nate. I always set the bar high. I was going for 17 rounds. First time doing is as RX'd. Last time I didn't have rings.

Nate as RX'd

14 rounds + MU and HSPU

KB swings away from 15 rounds!

Subbed 10 pullups/10 dips for mu's
Modified hspu

12 rounds + 10 pullups + 10 dips

19:58

M 37 6' 165#

sub 10 pu/ 10 dip for MU

8 rounds + 10/10

can't wait to get rings so I can do MU

2 bar MU
4 HSPU off of 20 lb db Head to floor
8 one hand 1.5 pood KB swings (4 each hand)

9 rnds + 2mu and 4hspu
semper

First time being able to do a muscle up wod as rx'ed which felt great.

As rx'ed except 1.5 pood Kettlebell times 10.
6 rounds plus one muscle up

thanks cfc coach

2 bar MU
4 HSPU
8 70 DB swings

10 rounds +2 MU and 1 HSPU

2nd WOD, 1st post

scaled

2 cable MU (cable set @ 140)
4 HSPU
8 swings (DB, 60 lbs)

12 rounds + 2 MU

24/5'10/138

ROM's
:20 of moving equipment for the WOD

WOD
15rds

1 rd short of last times score. I'm still smoked from 2 WOD's yesterday & Grappling class. My form was a lot better, going deeper on my HSPU's. MU's are still the same, & KBL Swings went from over head to just above eye level the last few rds. Elbows are screaming... Coldies later will help.

Get some, Go again!

I only have a 20# kettlebell. That is the heavyiest I could get. I am 150#, a newbe and not very strong. What should i do?

7 Rounds + MU's + 1 HSPU

Shitty performance overall but my hspu's were legit this time around.

11 1/2 rounds

8 regular dips/ 8 pullups
4 HSPU
8 KB swings (all overhead) 1 pood

12 rounds as RX'd. PR by 2 rounds. m/6'1/205/34

6 dips
6 pullups
4 HSPU
8 KB swings @70lbs

6 rounds + 8 KB Swings

24/m/175

as rx'd -- kipping MU

13 rounds + 1 MU. first time doing Nate. First time with successful MU throughout the workout.

xfit since sep '07

Third AMRAP, and my body is starting to get pumped out.This was my rounds:
6 Pullups, 6 dips.
8 assisted handstands,
10 1 pood kettlebell swings.
I did 9 rounds, 4 pullups and 2 dips.

I had an awesome PR on cindy on monday, I did 27 rounds, 10 more than last time, but with only 3 pullups each round( Had 3 pullups each round last time also). Think I'm going to move on to 5 pullups each round.

Started crossfit this summer, and to see this kind of improvements is FANTASTIC!

7 rounds +2 pu

subbed MU's for 3/3 pu/dip 60lb dumbell for KB

good workout as always

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups --> SUBBED 8 pullups and 8 bar dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings --> SUBBED 70# dumbbell

As rx'd, with subs noted. 9 rounds + 8 bar dips (PR).

Dip bars and pull-up bar on opposite ends of the gym, but this was good as it forced me to take rests. I tried to push through the rest of the rounds without breaks.

KB swings and pull-ups unbroken; dips unbroken thru 6 rounds, HSPUs unbroken thru 5 rounds. HSPUs were the limiting factor. By round 8, I had to do singles. Round 9, I barely made it through them. First time with 2p swings - easier with a 70# than with two 35's.

Left arm killing me again after this WOD. Can't tell if it is shoulder or bicep, the both hurt bad. Rest day sorely needed.

Interesting video...was wondering what I would encounter when I clicked the link, slightly surprised it wasn't this:

http://primal-fitness.com/index.php?option=com_content&task=view&id=801&Itemid=57

;)

m/23/175

Had to use 1.5 pood kettlebell

9 Rounds

Was on pace for a PR then hit a wall and spent the last 2:50 failing the muscleups. fml.

This cycle has been brutal. 2/3 days with PRs isnt bad though, ill take it.

I'm hurting from yesterday's workout, but still managed to grip the dumbbell (barely).
Scaled back.
6 pushups
6 dips (on gravitron at 75% body weight)
4 assisted handstand pushups
8 kettlebell swings (only 30# bd).
8 rounds 19:22

Someone took my gravitron. :(

10 rounds +6/6/0/0
6 dips
6 pullups
4 hspu
8 kettlebell swings w/70lb bell
Awesome! Get some!

M/40/175/6'

Nate As Rx'd

12 rounds + 2 MU

Was at a Global Gym and had to walk from different station and had to wait for 1 min on someone to do my MU for one round.
Was still a awsome work out.

M/26/140/5'11"

11 rounds+2mu+2HSPU
Triceps had nothing in them to begin with HSPU were hard. Subbed 1.5 pood(only one i have)

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
70lbs Dumbbell
proper HSPU's

10rounds 1 MU
first 2 rounds I got them in a row.

last time was 5 rounds 1 MU

Boy am i tired but i absolutely love this group of WODs. in the last three days i puked twice cause i was pushin so hard. but even exorcisin the demons i kept pushin. Today Nate beat me like a red headed step child.

8 pullups/8 dips
4 HSPUs
8 75 Pound dumbell swings

6 full rounds + PUs & dips
OORAH

31/M/6'/180

Subbed Kettle Bell Swings for 55# instead.
Subbed MU for 3 x Strict PU & 3 & Dip

8 rounds - am starting to feel the effects of a 6 week old baby girl as well as a full 80 minutes of Rugby!

1st time AS RXD WOOOOO
8rounds+1 muscle up

m/26/183/5'11''

8 pullups 8 dips sub for mu (no rings)
handstand push up on wall (down to bent at waist legs on squat bar after round 3)
70 lb dumbell

6 rounds plus 5 pullups

maybe i should have scaled down on the swings, looks like i did not get nearly enough rounds in compared to everyone else

26/m/5'11"/177
as rx'd
6rds(PR) and some failed MU
HSPU still my nemesis

M/23/175/5'7"

Did 8 PU/Dips instead of MU and HSPU were done w/ assistance

9 rounds

Coach,

COTS (Commercial Off The Shelf) solutions are usually helpful when prototyping.

http://www.globalspec.com/FeaturedProducts/Detail/pcb/Modally_Tuned_ICP_Impact_Hammers_/34241/0?fromSpotlight=1

http://www.pcb.com/spec_sheet.asp?model=086C42&item_id=10253

PCB Piezotronics offers a large sledge (5.5kg) that can register impact loads up to 5k lbs.

While this doesn't offer a direct solution for quantifying accuracy of participant's strikes (a more passive solution could be devised such as judging or targets similar to wall ball targets or a fixed stake or post), it does offer the opportunity to measure and record strike force which would allow for a relative measure of work to be calculated.

It's also a bit more mobile and adaptable than a pressure plate and, perhaps, less expensive to maintain. (or perhaps not, live testing would be very helpful regarding longevity and durability; it would be fitting dismissal of my proposal to see Josh Everett, or some other legend, exceed the 5k lb rating of the sensor on the first try and bust the hammer)

While my skills regarding RFID and wireless transmission technologies are almost negligible I'm sure someone in the community could develop a wireless transmitter for the sensor that could send real time impact values to a USB IR sensor or LED display for affiliates' use in programming workouts.

Respectfully submitted.

39m/6/188

14 rounds pr

m/41/158

7 rounds + 1 MU
Last Nate was nine rounds. Really struggled with the MUs today. No idea why! Still reeling from Fran at the Level 1 cert this weekend maybe. Ha! Crank it!

39/m/190

sub 6/6 pullups/dips for MU's

new pr 10 complete rounds (old pr 8 rounds)

It was either go to the gym and do the swings as RX'd but sub muscle ups or go outside and use my homemade rings with access only to a 50 pound dumbell. I chose the latter
10 Rnds plus 2 muscle ups using a 50 lb dumbell for the swings, and the muscle ups and the handstand pushups as RX'd.

M/16/5'11"/170
11 rounds, with hspu to a pad and 55# dumbbell. PR.

F/16/5'8"/135
7 rounds + 1 MU sub. Did 4:1 sub on MU, hspu to a pad, 25# dumbbell. PR.

F/51/5'6"/135
8 rounds + 2 MU subs. Did 4:1 sub on MU, hspu with feet on a Smith machine, 1 pood kettlebell. PR.

M/50/5'11"/172
8 rounds + 1 MU. Feet on Smith for hspu, 55# dumbbell. Only one not to PR. Got stuck in the middle rounds on the muscle up and it took several tries to break over. Very tired from previous two days.

Happy rest day to all tomorrow.

M/35/190/6'2"

6 bar kipping pull-ups
6 bar dips
4 HSPUs, forehead to 3"
8 70-lb DB swings

8 rounds- first time on this WOD

36 M, 198#
22 mins approx-Nice Workout
8 Rounds
Partially hurt-rehabbing elbow, scaled down w/o-
-did 12 dips/8 pull ups on weighted mach, 140-160#, 55# DB Presses, & 55# DB swings.

Crap, I did 10 swings per round! Used 70lb dumbbell for swings. probably could have completed that 8th round if I had done the proper amount of DB swings.

7 complete rounds + 2 muscle ups + 4 HSPUs

M/22/6'2/160

First time being able to do HSPU! Woohoo but still bad at them so took alot of time. Next thing is to conquer muscle ups!

2 rounds + 2 MU's

MU = 2 kipping ring pullup + 1 jumping ring dip

6 pullups
6 dips
4 HSPUs
8 dumbbell swings 70lbs

11 rounds + pullups, dips, & HSPUs

3 sets:
clean pulls 105lbs
front stepups 65lbs

6 ring pull ups, 6 ring dips for muscle up

8 rounds plus 6 pull ups

9 or 10 rounds. hspu subbed for push ups with legs elevated for about 25''
1,5 pood kb swings

subbed 6pu/dips for mu, heaviest dumbell I had was 45#

16 rounds plus 6 pu/dips, 4 hspu

10 rounds +... 2x hspu

m/43/5'5"/162

subd 3 jumping MUs
subd 6 assisted HSPUs
subd 50 lb dumbbell

13 rounds plus 3 jumping MUs

raised my rings part way through

7 rounds

Scaled and altered the workout for the gym:

6 bar dips
6 pull-ups
4 HSPUs
8 dumbell swings (used a 50 lbs. dumbell)

Did 5 rounds and a few dips. Went a little light on the dumbell because I've always used a kettlebell before and I wasn't sure about the grip. I'm glad I did, I tried a few different grips and couldn't get a comfortable grip.

All HSPUs were kipping. And I was getting some muscle failure on dips and HSPUs at the end.

JC, the Russians may have it right, but physics are the same there as here. It takes more hip drive to move the bell farther. Even if the arms are just chains, if I apply more force with my hips the bell will go higher.

subbed 11 kettle bell swings @ 28kg

7 rounds + mu

47 - 6' - 210#

As RX'd:

14 complete rounds

m/35/154

Nate as rx'd 14rds+m/u+1hspu... I'm happy with the results especially after the last two days...

m/19/167lbs

10 rounds + mu's + 1 hspu

1.5 pood kettlebell swings

48 / 178

subbed 75#DB for KB

8 rounds complete plus 2 MUs and 3 HSPUs in the 9th

2 (4 pullups/4 dips)
4 shoulder press 53lb dumbbells
8 dumbbell swings 53lbs

8 rounds + 4 pullups/4 dips
(pullups were deadhang)

Seriously...another AMRAP day?? WTF! I'm smoked from the past two days. Oh well, here we go!

Any idea when Fran will rear her beautiful/ugly head again? I kinda miss her and her cousin Pukie. (I know, I know...careful what you wish for)

8 rounds - though it isn't impossible that it was 7, but I'm pretty certain it was 8!

Subbed 70 lb. dumbbell swings for the 2 pood swings. And it is an incredibly awkward sub. I was using 25 lb. plates which are wide and don't make swinging them the most fluid motion in the world!

I feared that which, if male, is the most feared accident that could befall one! I'm still a tenor, therefore, no casualties.

This WOD would benefit from having all the standard equip. available.

Cheers,

Ben

31m/185

15 rds + 1 m.u. as rx'd

p.r. with rings turned out at bottom of muscle ups

disappointing... I lost count.
each stage was unbroken, usually I start to fail on the HSPU and have to break them up into 2s or singles... but not this time.
MUs done on a bar

needed rest, but pressed.

5 rounds 2x w/32kg, rest w/28kg
5 pullups
5 dips
4 HSPUs
8 KBs

Kelli
jump pullups
16kgs
7 rounds

Plus CE

2 x 90" run intervals
3 x 90" row intervals

10 rds rx'd

cant do this wod because of shoulder issues so did the following:

400 meters of overhead lunges with 45 lbs with 20 min cutoff:
1st 100, 45lbs overhead
2nd/3rd 100, 30 lbs overhead
4th 400, bodyweight

this is called the death march

10 rds, rd 11 was 6,6,4,0

6 pullups (dead hang)
6 ring dips
4 HSPU
8 KBs (36kg)

Cindy - 20.5 Rounds no PR.

8 rounds rxd

M/26/5'7"/180

16 Rounds

Had to do straight bar MU, and use a 70 LB DB for swings. My shoulders were dieing by the end.

After the WOD I ran 5 quarter mile sprints.

A few of my coworkers and I decided to start doing Crossfit this week, and what a week to start! The first day was decent; though I subbed jumprope for the pullups. Weak shoulders due to previous injuries. Thursters/cleans/sumos were rough, but I was able to do 4 rounds (definitely not at 95 lbs LOL).

"Nate"

Complete as many rounds as possible in 20 min:
2 Muscle-ups --> jumping
4 Handstand Push-ups --> decline pushupas after round 10
8 2-Pood Kettlebell swings --> 15 kg KB

19 rounds

m/39/192/77"

This was scaled and still a crappy score. The last two days killed me.

7 rounds
8dips 8 pullups
4 legs on bar handstand pushups
8 55lbs dumbbell swings.

sweet sweet rest tomorrow

First time doing Nate. Been doing CF for a year but don't post much. As prescribed, modified HSPU
14 rounds.

9 rounds

8 pullups
8 dips
4 hspu
2 pood kb swing

wod as rx'd

23-230

9+2MU+4HSPU (pr by 4 hspu)

m/24yrs/225lbs

I got 5 rounds in 21:00...a UNRELIABLE source told me it was just as many rounds as you could do...no time limit...now, I'm not a name caller, but if "smelly face" Luke Mize ever offers you advice, tell him, "Thanks, but no thanks, pal."

I should have known better. I'm almost a month into this thing...

#209

*an unreliable source

RX'd: 13 rounds even

subbed 70lb dbell

10 rounds.

same as last time.

again, rested too much.

8 rds

A lot of time lost on mu's. Got the first one on most rounds; failed the second mu on all rounds. All failed attetmpts followed by a jumping mu.

Used 70# db for swings.

8 parallette dips (feet on bench)
4 pull ups (dead hang)
4 HSPU
16 24kg (52lb) kettlebell

10 rounds (humbled again)

My PR is 10

m/30/175/5'10"

14 rounds plus m.u.'s - pr by 2 rounds

heaviest kettlebell at my gym was 44lb.

15 rounds otherwise as rx'd

six rounds

sub'd 8 dead hang pull ups and 8 dips for two muscle ups

2 mu (scaled - from knees)
4 hspu (still not full ROM, but getting better)
8 kb swings (1.5 pood only. 2 pood was being used)

11 + 2

last time, 8 + 2, jumping mu, 2 pood kb swings

ran 2 miles
row 2000m
CFWU 1x20

6 pull-dips/HSPU mod/ 45# dumbbell--10 rounds

right shoulder hurts

M/41/186

"Not"

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

8 Pull Ups
4 Ring Dips
4 Handstand Push-ups
8 70lb Dumbbell swings

9 rounds (ran about 10 seconds over)

CFWUx3-only 1 round of pull ups

"NATE"

bar muscle ups
head to abmat hspu
1.5 pood KB

11 rounds + 1 bar muscle up

right shoulder does not feel attached to body! That was my first time with the 1.5 KB-made sure they were '09 Games Standard..HOLY REALLY HARD!!

11 rounds + 2 muscle ups
subbed 55lb db for kb swings it was the heaviest weight available. 1 more round than last time

Not as Rxed
5 Rounds @ 13:20

Jumping muscle ups
Tire inverted pushups
25 lb dumbbell

12 rounds Rx

30/f/115

9 rounds plus 2 MU 2 HSPU

jumping muscle ups

10 rounds as RX'd
HSPU's got slow

14 rounds

sub: 11 kbs 1.75pod
7rnds + 2mu + 3hspu

9 rds; 2 MU, 1 HSPU
As Rx'd

30yo, 5'11", 173lbs

7 rounds

Modified version:
6 pullups
2 ring dips
4 handstand pushups
8 dumbbell swings, 72 pounds

This is 1 round better than back in November. All dumbbell swings were unbroken, but the handstand pushups were getting extremely hard in the last 2 rounds. I blame it on doing Mary two days ago.

4 rounds +2mu,4hspu pr

m/38/76/200

6 MU progressions (ring pu from sitting, ring pu from standing)
4 hspu
12 kb swings, 1.5pd

9 rounds. MU progressions went slow

Nate as rx'd

15 rnds

pr by 1 2/3 rnds

Jodi (F/30/112)

Warmup

1/2 "Nate"
AMRAP in 10 minutes of:
2 Muscleups
4 HSPUs
8 Kettlebell Swings, 2 pood

Score: 6 Rounds on the buzzer

I'm very happy with this. I paced everything just right.

15 rounds +8 pu+1 dip

sub
8 pull ups (jumping)
8 dips (on tree stump)

4 modified push ups (1st four on tree stump)

22 lbs in backpack (the best I could do)

2nd WOD today, I did yesterdays earlier today, hopefully that explains why my HSPU sucked.

10 rds 2 MU's 1 HSPU

Nothing left in the grip or the shoulders, significant pain in the elbows. Started off, but stopped after the first pu/dip set of subs :(

Switched over to "Religion" from CFFootball:
5 rounds, max reps back squats at 225 (or bodyweight if under 225), 7 burpee-box jumps. Post time and total squat reps.

9:33, 34 total squat reps in 7, 7, 7, 7, 6.

Great WOD, no gripping required lol

23/m/155

Nate Rx'd- 15 rounds + 2 MU

as rx'd, 103degree heat

11 rounds + 2MU (PR)

m 28/5'9"/155

flat-bar muscle ups
hspu as rx'd
60# kettlebell (heaviest they have)

9 rds

31yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Kettlebell swing 16kg x 5-5 24kg x 5.

24kg kettlebell swings
HSPU feet on rack assist
12 rounds
Foam roll after
Compared to 090708: 11 rounds + 1 muscle up

8 rounds + 4 pull ups + 4 ring dips

Subbed 1 MU= 4 pullups + 4 ring dips; 1.5 pood kb (biggest I have...)

Thanks Lauren and Coach for the great cycle!!

jumping muscle ups

10 rounds

14 rounds

12 rounds- Pr'd by 3 rounds

sub'd 6 pulls and 6 dips for muscle ups . . . did 13 rounds...

M/23/6'/170

8 2/3 rnds (HSPU subs)

Got 9 rnds last time, but I was doing MU and HSPU subs and 1.5 poods, so I call this an improvement. Goal for next time is to do this as Rx'd.

m/44/163

8 comp. 4 pulls, 4 ring dips, HSPU/w 8" of books, kettel bell swings were RX'd! Thats worth something!

6 pullup/dips
1 pood kbs

10 rounds + 6 pullups

8 rounds. But subbed 3 pull-ups, 3 dips for each muscle up--still working on those :)

D
@ home (upstairs)
2 MU's = 6 dips + 6 pull-ups)
Dips = chair dips
Pull-ups = ring pull-ups
HSPU = off table
2 pood KB

10 rounds @ 19:22

1 1:20 (1:20)
2 3:00 (1:40)
3 4:50 (1:50)
4 7:00 (2:10)
5 9:15 (2:15)
6 11:35 (2:20)
7 13:45 (2:10)
8 15:50 (2:05)
9 17:50 (2:00)
10 19:22 (1:32)

12 rds as rx'd
+2 mu +4hspu

m/15/5'6"/110
13 rds
sub:35# dumbbell for kb

9 rounds

Round 1-5: Sub'd 1 MU per round otherwise as Rx'd HSPU and 1.5pood KBS.

Round 6-9: Sub'd 2 Jumping MU per round. With each round I tried to do regular MU. After 3 failer per round then I do 2 jumping MU.

Wasted a lot of time trying to get the muscle-ups.

1.5pood KBS was easy today. KBS and HSPU were all unbroken.

Yay! My first CrossFit WOD with real muscle-ups...well at least half of the WOD.

Warmup: 500m row, jump rope, OHS and C&J practice with bar

As prescribed:

9 rounds

Then 2 hours of pickup basketball.

M/33/70/210

subbed 8 pull ups and 8 dips.
Got 9 rounds in. Should have pushed harder. 11 was in reach. 3rd week in CF so still easing in to it.

everything was as prescribed except I supped a 45# plate for the kettle bell swings as it was the heaviest object I could use for this movement.

12 rounds
2 muscle ups (new pr)

20/m/5'11"/163

7 rounds + 2 MUs, 4 HSPUs
MUs from Japanese sit pos. on gray mats
last time:
8 rounds even
did MU's from kneeling on blue air shield

13 Rounds Rx'd

Shoulder's were crushed

38M/5'10"/167#

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

As Rx: 13 rnds.

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

New PR by less than a rnd. Head-to-floor HSPU; American KBS.

subbed 45lb DB for kb swings and 4 pu 4 dip for 1 MU, handstand pushups best I could against the wall

9 rounds + 4 PU + 4 Dips in 20 mins

so ready for rest day...

12 rounds..
just got rings!
mu's from knees .. (sorta jumping too!)
95# shoulder press
1.5 pood kb swings

m/21/150/5'7

with 1.5 pood dumbbell:

14 rounds

every 1:30

S/f

14 rounds plus 8 dips PR

8/8/ dips pull ups
4 hspu limited rom
8 swings 50lb (heaviest I had)

No rings...6 pu/ 6 dips

9 rds

had to modify this one. no rings so i did 3 pull-ups and 3 dips for each muscle up. and not quite able to do handstand pushups, so i did 10 regular pushups. and only could do a 1.5 pood (largest one at my gym). but i got 9 rounds in 19:27. ripped my hand open. anyone have any advice on how to tape up my hands?

M/6'3"/215

1st month of CF and honestly I don't know how everyone is knocking out 9-14 rounds of "Nate". I'm impressed.

I barely got 6 rounds and I am utterly exhausted, and I am a former pro baseball player...not the fat kind...the balls to the wall in shape kind. Crossfit is just kicking my @$$.

I hope I can keep it up and start hitting those unreal AMRAP rounds everyone is posting.

Loved it... In a hotel traveling so made due.... did 10 pull-ups instead of muscle ups, they only had 60lb dumbells so used those for kettlebell and HSPU.. well...knocked them out as it.. Great pump for after a busy day. 15 rounds.

11 rds (PR by almost one round)

Subbed 44lb KB and 12 swings to equal output and 3pu/3dips per MU

Rest cycle/shift change

70 lbs DB, Straight Bar for MU
11 Rnds.

JK at comment #266

Keep it up - you will get there too!

For me - M/46/150

13 rounds + 2 MU's +6 KB's

used 70lb dumbell

m/23/5'6"/155

17 rds

tied PR

used 1.5 pood. I really need a 2 pood.

WOD Nate ,
10 rounds + 2 m/ups + 4 hspu's.

makes a big difference bein able to do the m/ups,hspu's,better rom,still not all the way ,but gettin there,2 pood kb didnae seem as bad as usual.
later worked on snatch again ! all night,technique was much better the night,so went for a p.b. and got it ! lots of shouting,swearing,happy dance ! Just waiting on Eleiko bar and plates to see the difference and hopefully keep on improving.ears still sore !!!

29/m/6'4/206
8 Rounds even
Subbed 10 dips and 10 pull-ups

m/23/6'/180

14 rounds as RX~

f/28/5'0"/108
Platform assisted muscle ups, #45 KB
11 rounds + 2 MU's

smoked...totally...I think I picked one hell of a rotation to start CF with

had to sub pull ups and dips for M-ups

6 rounds

Reeeeaaaady....rest

21/m/6'2"/200 lbs

As Rx'd:
14 rounds

Nate:
2 Pull Ups (No Rings)
2 Dips (EROM)
4 HSPU (To 2" Block)
8 DB Swings @ 50#

12 Rounds +2 PU, 2 Dips, 2 HSPU

Worked Presses Afterwards.

Paced myself perhaps a bit much. Missing beloved CF's screaming at me to push harder!!!

8 rds,

no rings today (have gone missing at olympic friendly, psudo golbo gym)

subbed bar muscle ups (they feel harder than regular)

Subbed 6/6 (PU/RingDip) for Muscle-ups;
Subbed 75# SP for HSPU
Only had 45# KB

10rds complete + 6/6 (PU/RD)

Semper Fi

catching a cold from somewhere, ended up not doing this today. Will make it up when i'm feeling better. Off to bed

m/44/185 6'3

8 pull ups
8 dips we have no rings never tried MU's
4 hspu (did reg pu last 2 rounds)
8 70# kb (just arrived in mail)

11 rds 2 more than last Nate.

Had to sub bar MU's and scale to 55# dumbbell swings:

9 rounds

I'm worn out after the past two days. I probably could have pushed for 10 rounds, but it just wasn't happening. I definitely lost a lot of time by not linking most of my MUs. I need to just beast through two and then move on. Oh, and I was politely informed today by a trainer at my globo-gym that I'm not allowed to use chalk. (What?!) I talked to a manager and he's going to get back to me about it...

CFWUx3

subs-
chest to bar p/u + pushups instead of MUs
assisted handstand pushups
dumbbell swings

9 rounds + 2MU + 4hspu
I can do better than this...

f/30/140/5'8"

subbed 10 pullups/10 dips for muscle ups
did bridged HSPU
30lb dumbbell swing

8 rounds

44/6'1"/185

as rx'd 14 rounds pr.

31/m/195

11 rounds + 1 MU

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

As rx'd 13 rounds

Yikes - had to skip yesterday's workout due to sore forearm. Couldn't do HPC or SDHP at all.

Injured part seems to be the brachioradialis.

Ran about 2-1/2 miles in the humidity instead.

It doesn't hurt as much during pullups, so did modified "Nate" - one more round than last time.

Got my first torn callous too, even with gloves on. Salt burns!

Looking forward to rest day.

m/26/5'8"/140#

8 rounds

2 rounds better than last time

@EriCRossFit

Subbed 4 towel PU and 8 dips, assisted HSPU
8 rnds

12rds RX

#252~ been watching your posts...WAY TO RIP THROUGH THE WODS! KEEP IT UP!

5'8" 34 male 170lbs. 16 rounds as RXED -KB Swings overhead. on video. for WOD WED FGB4!!!

Scaled to puppies - 3:1 pull/dips sub, pushups for hspu, 25# db swings. 5 rounds completed (several minutes spent waiting for dip rack)

7 rounds

2 pull-ups/dips for muscle-ups
35 lb kettlebells

14 rds
1.5 pood kb

6 rounds as rx'd below
close attemps on mu's but not complete
5 inverted pushups
32 25# kb swings
followed by 4000m row in under 20 min

6 rounds in 10 minutes. subbed 4x4 pullups and dips for MU... hands were calluses were ripping apart.

15 rounds with jumping mu's

As RX i beat my last PR was tough hurt as hell

"NATE" RXed 22 rounds +2 muscle-up +4 handstand push-up

PROPS TO THE FRAT!!!!

13rds
first 3 amraps back to back, crossfit is fun.
shot 1 hour of clay pigeons this morning, my shoulder was feeling it tonight.
subbed to 35lb plats for kb: stacked them and just picked them up.
m/46/197/5'9"

CFWU

55# dumbell swings

7 rounds.

Bar MU 1 for 1
50lb DB swings

10 rounds + 2MU

Paleo day 3 over, thank goodness, body dead, everyone enjoy rest day

one of my favorite WODs ever...

2 MU
4 HSPU
8 1 Pood KB Swings

11 rounds in 20 minutes

always love hearing soccer kids/parents say "look at that kid!"

m/28/173

Nate w/ sub 4PU/4Dips

6 rounds

Handful of HSPU failures.

M/21/165/5'10"

As rx'd 17 rnds and 2 MU + 4 HSPU

Pevious pr: 18 rnds. I was insanely sore today.

Just got to the site; didn't see the workout until now. I did a CFT.

DL: 325
SP: 135
SQ: 260
Total: 720

m/29/5'8/160

14 rounds + 2 Muscle Ups.

subbed 52.5lb dumbbell swings for 2 pood KB swings
did HSPUs w/ feet on rolling toolbox in garage
MUs on rings

10 rounds + 2 muscle ups

tired from CF Endurance

Modified:
6 Pull ups + 6 Dips
10 Swiss Ball Pushups
8 35 lbs. Kettle Bell Swings

9 Rounds

bwt-235

16 rounds (bar muscle-ups)

CFWU

Situps on steep decline

Just one round - time was tight

WOD

Complete as many rounds in twenty minutes as you can of:
6 Pullups
6 Dips
4 Handstand Push-ups - ankles at xhyphoid process level on Smith bar
8 50# Kettlebell swings

6 rounds plus 4 pullups
Fewer rounds than 080212, but wayyyy more work.

F/28/5'11"/165

15 rounds + 4PU/Dips & 4 HSPU

4PU/4Dips
Bar HSPU
50# DB (9 rnds) rest with 35# KB.

16 rounds working out solo. 20 next time with the energy of a group WOD!

14 rounds
+
2 muscle ups

10 Rounds HSPU's 2.8 inches less than full ROM

SUB 3x pd&bdi (tendonitis)
SUB 55# db swing

11 rounds
previous 11

subbed 8 pullups, 8 parallel bar dips for 2 muscle ups and extreme elevation pushups for hspus

8 rounds, 1 pullup

48 yrs old
6 rounds subbing 4/4 for MUs
then did 3 sets of 15 reps 55lb dumbell flies with good ROM.
Shoulder impingement loosening up, but kettlebell swings were popping it a little.

4 rounds + 8pu/8dip (MU sub 4pu/4dip, feet against wall hspu, 70lb kbs)

never eat a chicken fried steak right before wod

M/24/150 GregAwu

As rx'd - 10 rounds PR

5 rounds
35lb kb
hspu's were real deal
missed a lot on the mus toward the end

20:13
21 rounds
subed pull-ups/dips and 35#KB

12 rounds. Used wall for hand stand pull ups

167/m/20

6 pull ups
6 ring dips
4 HSPU
8 #45 kettle bell swing

8 rounds 6 pull ups, 6 dips

m/32/192

16 + 1mu

as rx'd in my boxer briefs;)...

20 rnds + 2 MUs... PR!

Ryan - M/25/158#/5'7"

As Rx'd

13 Rounds (PR and Benchmark - didn't have rings last time)

Amanda - F/23/95#/5'3"

Puppies Scale - Rounds in 12 minutes of 2 squat MU, 4 PushUp, 8 25# KB swings

15 rounds in 11:55

14 rds +2 MU

wheeee

As RX'd. First 7 rounds with head to floor HSPUs, remainder head to 25lb plate. No rounds of HSPUs or MUs unbroken. HSPUs all singles from round 4.

10 rounds in 18:55, 11 in 21:38

MU failures: 1 in round 7, 3 in rounds 11.

m/40/5'4"/139

11 rounds + 2 mu + 4 hspu (PR -- previous best was 11 rds even)

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

M/43/185/5'9"
6 Seated MUs
4 HSPUs
70# DB swing
8 Rounds

As Rx'd
11 rds (match PR)

Figure 8s x 3 @ 135lb

12 rnds +2mus +4 hspu

used 65lb db

21/m/155/5'8

M/40/172/5'10"

Scaled, subs, sucks: 6 pullups and 6 dips, 4 pike pushups (until last two rounds, when it was just pushups with feet on a bench), 70-lb dumbbell swings.

7 rounds, plus 4 pullups.

Pullups were easy, but dips were not. Dumbbell swings were the hardest part, by far.

Crikey, this workout kicks my butt every time.

8 rounds even, 70# db used in place of kettlebell

8 pullups
8 dips
4 95# press
8 50# dumbell swing
11 rounds 19:38

Modified pack scaling
2 Seated Muscle-ups - subbed 3 pu 3 dips per mu
4 Handstand Push-ups bridged on feet
subbed 30# dumbells for kettle
7 rounds + 3 pull ups. In 20 minutes

finished with 18 rounds, so im pretty happy! =)

I totally was having a lazy/social day.

I got off of work early so I wanted to get the work-out done... I also didn't want to go to the 24 hour fitness at the busiest time of the day (5 P.M.) neither did I want to do it at night-time (10 P.M.). I also didn't want to be by myself again so I called up Brethren CrossFit and did the work-out with them at 5 P.M.

I came to work-out for sure... but I was lackadaisical about it.

we started out with a 1000m row.

then we went from 10,9,8, etc. of wall-ball/ring-dips in a certain amount of time. I got the 7 rep mark done.

then it came to the WOD. I usually don't warm-up that much so it killed me a little bit. I also wasn't able to stick the muscle-ups because of arm fatigue during the WOD. I got 1 in at least!

my rounds: 7 + KB swings

I let myself rest for 5 minutes then knocked out the rest to finish up 8 rounds. Lee added me to their Muscle-Up Club!

All-in-all it was a great day... I just took it easy.

"PROPS TO THA FRAT!!!"

Franiel

Sore from Cindy
Station 8 WOD
up the hill, 5 C&J, ax chops X 3
3 mile run

6x pullups
6x dips
4x hand stand pushups
8x 20kg dumbbell swings

9 rounds

Aaron 25/195/5'10"
2 ring dips
8 double unders
16 Calorie Row
7 roundsish (changed some of the rep/movement scheme up in the middle)

Elliot 22/185/5'11"
2 Deadlift 185 lbs
4 burpees
8 1.5-pood kb swings
10 rounds + 2 DL

Bar muscle ups
HSPU
24kg KB swings

15 rounds + MU + HSPU

Scaled with jump start Muscle Ups & 1 pood k/bell

Reasons!

A) I don't have a 2 pood k/bell
B) My right shoulder is knackered (See yesterday's post)

AND

C) I'm a bit lazy ;-)

Anyway, 12 rounds

6 ring dips
6 pull ups (to wooden frame)
4 HSPU
10 25kg DB swing

7 rounds in 20 mins

Nate:

2 Muscle-ups
4 HSPU (used 1 abmat for 5 rounds, then 2 abmats)
8 KB Swings - 2 pood (russian swing)

13 rounds + 1 MU

Last time: 12 rounds

HSPU's are still a struggle

13 rounds

Subbed 2 muscle ups for:
8 p/u
8 dips
Completed 8 rounds.

F/27/114

kneeling muscle ups
pike handstand pu
35#kb

12+1

m/26/210/70"

as r'xd

10rds

#205 Ralph that is a great idea for subing muscle-ups.
Does anyone notice a difference in pullup/ring dip, 6/6 or 8/8?
is 6/6 a scale in itself or is 8/8 a more appropriate work compensation?

#266 GREAT JOB JK! Record it and work to beat it next time!

#286 Jess, really nice job, great subs

#295 Dylan Hyland really nice job!

#317 Jacinto excellent! you have me beat by a muscle up.... and probably real HSPU ha

#352 Shell great job, good use of subs!

7 rounds
50# kettle swings
6 Pike push ups

7 rounds

27/m/170

8 Pull Ups
4 HSPU
8 50lb DB Swing

11 rds +8 PU

My gym was packed and I was unable to get in the 8 dips to complete the muscle up sub. Still an awesome work out that I am dying from today. Thanks Nate for your service and WOD!

skipped this one

DB benchpress follwed by DB rows
40 x 40
60 x 80
70 x 80
80 x 80
80 x 80

pullups followed by pushups
10 x 10
10 x 10
8 x 10
5 x 10

DB curls follwed by dips, 4 sets
ropes follwed by french bar curls, 4 sets

abs

8 pull-ups
8 dips
4 Handstand Push-Ups
15 Kettle Swings @40 lbs

6 rounds + 4 pull-ups / 20 minutes

12.5

6 pullups
6 dips (first 6 rounds were bench dips, feet on exercise ball)
4 handstand push-ups (feet supported)
8 kbs @ 60lbs

9 rounds

6 assisted pullups (started at 100lb assist, worked down to 76)
6 assisted dips
4 push press @ 45lbs
8 kbs @ 40lb

8 rounds + pullups, dips, and push press.

as rx'd

15 rounds

Sub'ed 6 ring pull ups and dips for MU and only did negative HSPUs (slow but steady improvement though).
7 rounds.

8 rounds+1HSPU
sub:muscle ups for 6 pull-ups and 6 dips

m/44/165

subbed 4:4 for MU and 70lb dumbbell
HSPU's suck

7 rds

Ok didnt have pullup bar or rings,
m/23/6'/175/
10 dips
10 pushups
10 2h kbell swings
16 rounds 20:02 mins
first three rounds did handstand pushups

m/19/170

3 Ring Dips
5 Pullups
4 HSPU
8 60lb KB (Dumbell) Swings

11 Rounds.

I hurt.

M/25/5'9"/187

"NATE" 8 PULLUPS/DIPS, 5 HSPU, 8 75" DUMBELL SWINGS 20 MIN AMRAP

CFWU x 3 no pullups and dips

7 OR 8 rounds + 8 pullups/dips + 1 hspu

HSPU were partial ROM. I thought it was 5 hspu instead 4. That could have shaved a few seconds to get more rounds in but I will read more carefully next time.

DO WORK!!!

Can't seem to get them right, did 10 kettlebell swings instead of 8 @ 30#. Beginner dips, pull ups and HSPU.
11rds 8 pullups 8 dips 4 HSPU.
F/5'5"/177#/26

6 pull ups
6 dips
5 hand stand push ups off a wall
8 70 lb. dumbell swings

11 rounds on the dot

first round of dumbell swings ripped a blister off my finger from 2 days before, great way to start the work out. Just like yesterday when my very first sumo high pull rips a bunch of skin off my shin. Still a good workout. Extremely sore today.

6rnds + m-up and hspu (m-ups were jumping)

amrap in 20:00

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

06 rounds in 09:59
11 rounds in 19:57
12 rounds in 21:31

11 08/26/2009
12 07/08/2009 (+2 muscle ups, 2 handstand pushups)

With 22-pound assist on pullups and dips
3 pullups and dips for eahc muscleup
8 rounds

m/39/158
8 pull ups/8 ring dips sub'd for muscle ups
11 rnds + 2 pull ups

6 bench dips
6 kipping pullups
4 feet on 20" bench handstand pushups
8 55# dumbbell swings

10 rds + 6 dips, 6 pullups, 4 HSPU, 4 swings

12 rounds

2 jumping MUs
4 assisted HSPU
8 #60 DB swings

Last: 12
This: 14

CFWU X 3 no arms

4 pus/4 dips
4 hspu
16 1 pood kb swings

9 rds

Subbed 3/1 for MU and 55KB

Handstands, 1st one since Dec, almost to nose.

8rds

M/6'1/175/22

Subbed bar muscle up for rings and 70# dumbbell for swings due to equipment limitations

13 rounds + 1 muscle up

Loved this week's series, MORE!

8 rounds. meet 2 guys staring at me doing the wod.

coached them alittle and got them to do it.

they loved it of course :) the most i ever sweated in 20mins! said the guys haha.

awesome. thx crossift and Nate!

I had to sub a 50lbs kettlebell for the swings because that was all I had, so I upped the reps on the swings to 12. Here is what I did:

As many rounds as possible in 20 minutes of:
2 muscle ups
4 hand stand push ups
12 kb swings, 50lbs

I got 12 rounds plus one more muscle up.

Opps, forgot... 30 year old male:

I had to sub a 50lbs kettlebell for the swings because that was all I had, so I upped the reps on the swings to 12. Here is what I did:

As many rounds as possible in 20 minutes of:
2 muscle ups
4 hand stand push ups
12 kb swings, 50lbs

I got 12 rounds plus one more muscle up.

30 y.o. male - 225 pds - 6'

7 rounds. Did dips and pull ups instead of muscle up. 1.5 pood.

8 rounds

first two rounds did muscle ups then:
8 pullups
8 dips
4 hspu (smith machine
2 pood kb swing

Used the dips and pull ups, managed 8 rounds exactly......pull ups........a big guys kryptonite!

as rx'd
11 rounds

I dropped the 72lbs KB and broke the floor. Oops.

12 rounds as rx'd

...sweaty...

34/F/5'10"/160

So sore it’s silly.

10 rounds + 2 MUs and 4 HSPUs (PR; didn’t get those HSPUs last time)

Monday I PR’d on Cindy by 10 reps, yesterday I PR’d by 7 reps, today, by 4…I’ll take the little victories :)

33 y/o guy 6'2" 224lbs

10 rounds, modified.
2 p/u + 2 dip w/ 80lb of help. I suck at pullups.
4x 140lb overhead press. I can't do hspu's.
8x 70lb dumbbell swing.

WU-1/2 mile run.
6 pull ups
4 hspu
2 bag o' rock swings (15lb)

I think 13 rounds, may have been 12 though.
(first 2 rounds of hspu, used wall instead of deck.

First time trying "Nate"

Lots of mods:
3 PU/dip for each MU
5 HSPU (oops) - happy to discover I can do them though!
8 x 70 lb DB swings (anxious to try with a KB)

7 rds with some time to spare

Next time I'll be set up to really attack this WOD! I'm surprised there are people who can rock muscle-ups but not HSPUs. It's the opposite for me for now.

"Nate" as prescribed: 15 rounds+2 Muscle-ups

F/48/127
Subbed jumping muscleups (bottom of ring at 54"), inclined pushups (feet on dryer), and 35 lb. KBS.
18 rounds

sub 3:3 PU:bar dips for MU
HSPU, became singles towards the end
70# DB for KB

9 rounds even

RIP CPO Nate Hardy

M/20/200/6'1"

14 Rnds as Rxd except used wall for HSPU and only went nose to ground for first 5 Rnds..Did head to ground for the rest..

14 rds

M/23/161

sub = 5PUs/5Dips
1.5 pood

8 rds + 5 PU's

41/M/148

as rx'd

10 rounds

11 round pace, had to cut short though

M/34/5'10"/196.5

As Rx'D
12 Full + 2MU's / 4 HSPU

10 Rds. 1 pood kettleball swings.

PS: I have a tough time with my flase grips....maybe my forearms aren't strong enough...?

subbed 4PU and 4 DIPS for MU's and 70lb Dumbbell for 2pd KB

6 rounds + 2MU's and 4HSPU

I am looking to improve on that number.

sub 70lb. dumbbell for KB swings

11 rounds

M/49/153/1-1-06

"Nate" not as Rx'd, same specs as prev.

8 PU
8 HSPU (toes on bar)
8 DBS 50 #

10 + 8PU PR

Tough shoulder week. Sore.

13

M/47/6' 225 lbs.

6 pu's
6 ring dips
4 hspu's
8 2 pood kb swings

10 rds.+ 1mu.(PR by 1 rd.)

Great 3 days of pain!

3 round in 14 min

5 pullup/dip
35 KB

11 rounds + 2mu + 4hspu

Far from PR. HSPU was major factor mostly singles after 3rd round or so.

Heat/sweat also played in but hspus need the most work. Still need to beat 15 rounds to PR...

M/32/146lbs/5'5"

As rx'd
12 rounds.

F/43/5'5/130
6 chin/dips (gravitron 70#)
4 pushups
8 35#db swings

7 rds + 6 chin/dips and 4 pushups

30/m/71"/184#/Taji, Iraq

CFWUx3
7 rds even, as Rx'd.

First time doing this one with muscle-ups instead of the 4/4 pu/dip substitution.

My limiting factor on this one is still muscle failure on the HSPUs.

6 dips
6 pullups
4 pike pushups
8 25# dumbell swings

20:00 AMRAP
11 rounds

subbed superman pull ups and deep dips for muscle ups. walking to the dip bars killed my time, i think i'm going to invest in some rings

13 rounds + 2 SMPU/Dips and 4 HSPU

9 rounds plus 2 MUs and 4 HSPUs.

15 rds
knee MU's
assisted HSPU
2 pood KB swing

8 rounds, 2 jumping muscle-ups and 3 handstand push-ups

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

6 rounds and 1 muscle up.

Subbed 5 PU and 5 dips for 1 MU.

10 rounds

4 bench dips/6 lat pull downs (no chin up bar)
4 HSPU
8 1 pood kettlebell swings

11 rounds

m/41/170/5'10"

not rx'd

6 dips
6 pullups
4 HSPU
13 1 pood kb swings

slow out of the gate, good middle rounds, and strong finish, should have had 10

6 kipping pullups
6 ring dips (assisted w/red band)
4 HSPU (feet hooked on Smith Machine)
8 KB swings (25#)

10 rounds + 6 PU/RD + 3 HSPUs

Scaled to:
Seated muscle ups with feet on York bench
HSPUs with feet on same
1pood kettlebell swings.
12 rounds+1 muscle up.

18 rnds + MU, 1xHSPU (2nd time, 17 last time)

my usual mod's: Bar MU's, HSPU's on parallettes, 70# DB swing.

then L-sits and leg raises and
Squats: 5x5: 225,275,305,315,345,365
Press:135x5,155x5

*FRAT*
s'more, 22 rnds! man, that is impressive!

later,
b
m/32/5'8-1/2"/165

18 rnds + MU, 1xHSPU (2nd time, 17 last time)

my usual mod's: Bar MU's, HSPU's on parallettes, 70# DB swing.

then L-sits and leg raises and
Squats: 5x5: 225,275,305,315,345,365
Press:135x5,155x5

*FRAT*
s'more, 22 rnds! man, that is impressive!

later,
b
m/32/5'8-1/2"/165

"Nate"

F/45y/62"/136# JULIA
Squatting Muscle Ups
Bridged HSPUs
KB Swings 1 pood
13 rounds + 2 + 4

M/40y/68"/157# GEORGE
Jumping Muscle Ups
HSPUs
KB Swings 2 pood
10 rounds + 1

9 rounds, a victory: I didn't get chicked by my wife!

Subs:
- modified HSPU (feet on roman chair)
- 50# dumbbell (biggest I had) for kettlebell

As rx'd 12 rounds

12rds+ 2MU +4HSPU as rx'd

grace not sure of time

Not up to par on HSPU yet, need to work on technique with a partner. Any suggestion for HSPU sub until I feel good with them in a WOD.

per round; did 24kg kettle 12 instead of 8
did 5 pull up, all dead hang. and 5 dips.

8 Dips
8 Pull Ups
4 HSPUs
8 50# DB swing

8 rounds + 8 dips,8 pulls, 4 HSPUs and 5 DB swings

5 pullup (neg) 10 dips (bench)
angle pushup, 35 lb. kettlebell swings.
four rounds and one M.U.

Used bar for muscle-ups and 75 lb DB for swings.

11 rounds + 2 MUs

11 rounds plus 2mu and 4 hspu

Completed on 08.27.09
37/m/185/6'
Sub'd 4 pushups, 4 pullups x 2 for 2 muscle ups
4 handstand pushups
Sub'd 16 kettle bell swings @ 1 pood

Total = 9 rounds in 20:22

27/f/145/5'01"
Sub'd 4 pushups, 4 pullups (assisted) x 2 for 2 muscle ups
4 handstand pushups
Sub'd 18 kettle bell swings @ 1 pood

Total = 7 rounds for 20:35

4 rounds. no gas in the tank today, a little sick with a cold.

did this one a day late, coming off a backpacking trip + travelling.

sub'd 8 pullups & 8 pushups for 2 muscle ups.
handstand pushups only went down a few inches.
70lb dumbell for swings.

broken sets after first round, jumping negatives on pullups toward the end.

just glad I got to the gym & did it!

"Nate"

Nate
modified, no rings

4 hspu
6 pulls
8 40lb dumb bell swings
10 rounds
Thats my name...I am improving this WOD 100%.

5 rounds- no MU...dips/pullups gravitron

18 rounds + 4pullups and 4dips
subbed 4pullups and 4dips for muscle ups
feet on bar at 48" for HSPU
55# KB

Bar muscle-ups

10 rounds

23.m.137.65"

as rx'd
13 rds + 1 Muscle Up(PR)

Last Time/PR:
12 rds + 2 Muscle Ups and 1 Handstand Push up

sub'd back ext.'s for kbs's-

completed 19 rounds

9 rounds rxèd

m/30/73/181
Sub MU: 3 pull-ups/3 dips
Assisted handstand push-ups
Sub 2 pood KB: 1.5 pood (55lb) dumbbell
5 rounds + 1 "MU"

as rx'd:

11 rds

"Nate" -
2 muscle-ups (5:1 sub for 2 rounds, 3:1 sub for rest)
4 HSPU (to 2 bumper plates for 2 rounds, feet on 66" bar for rest)
8 2 pood KB swings (60# DB sub for 2 rounds, 50# DB for the rest)

Did 7 rounds + 6 pull-ups

I did MY 1ST MUSCLE-UP last night playing with my rings, so I was pumped to give them a go this morning as part of Nate. Well, I warmed up and went out (in the rain) to try my awesome muscle-ups and I COULDN'T GET ONE. Guess maybe I'm not as coordinated or strong in the morning ??? Not sure. Anyway, went back to my substitutes. Of course, I wasted about 30 seconds trying again at the beginning of the WOD trying to get the mu's again. I went for the Big Dawg sub, which was 5:1 sub pull-ups/dips for muscle-ups. I got through 2 rounds with the 5:1 sub and also doing legit HSPU (to my 2 bumper plates), THEN in round 3, I switched to 3:1 sub and doing the HSPUs on the 66" bar (but w/ good form).
I got through 7 rounds and 6 pull-ups. You know what held me up the most was the dips. I spent a lot of time doing dips. I'll have to try the MUs again tonight to see if I can do it again......

19 rounds

As rx'd except I didn't have a large enough DB, had to use a 55Lb. Felt good
Week 2 on paleo.
Last time was 10 rounds but had a 75# DB available

m/171/5'10"/28

13 rounds as rx'd

M/ 35/ 131 lbs/ 5'-6"
As Rx: 11 complete rounds (PR)
last time was my first time with Nate and I was nursing a slight back pull and used 65 lb DB... and I got 10 + a few.. this time I did it all as Rx and finished my 11th round. I'm very happy with how my muscle ups felt. I have been zapped all week with my shoulders because on the rest day I did the 3 rounds of 21,15,9 HSPU, Ring Dip, pushup WOD... so all the subsequent WODs have been a little slower in the pushing parts. I watched the video of the muscle up and saw the rhythm that the guy was getting... I tried that to get mulitple muscle ups and it actually made it easier and not as much work as the first... the fluidity of the movement was starting to really sink in. 4-5 minutes after finishing the WOD I worked on my double unders and then went back to just do a few more muscle ups.. I did 4 in a row and felt like I had more, but I was feeling pretty spent and wanted to stop before I started getting sloppy and ruining my newfound good muscle up control.
Thanks coach for all the little posts and tutorials on the muscle up... what a great exercise.

34yom / 206lbs

Pack, complete as many rounds in 15 minutes as you can of:
6 pull-ups followed by 6 bench dips
4 Handstand Push-ups bridged on feet
8 45# plate swings

8 rounds even.

Subbed pull-ups and dips for muscle-ups...still making progress, although I still want to get a set of rings and do it right.

subbed 2 pullups and 2 dips per muscle up
70# dumbbell swings

19:58
5 rounds + 2 MU's. couldn't even do 1 HSPU after that...got pretty angry at myself

9 rounds

sub: 95lb shoulder press instead of hspu. shoulder still hurting.

34/m/175

13 rounds
blue/green

C-
16+HSPU

No rings so...

6 Pullups
6 Dips
4 HSPUs
8 DB Swings @ 70lbs

13 Rounds + 6 Pullups + 6 Dips

10 rounds
PR
rx kettle bells 55 lbs
assisted mu & HSPU

m/32/5'11"/195

9 rds

m/43/6'/210

9 rounds. No kettlebells used two 35lb weights.

30 yom, 185 lbs

10 rounds and 2 mu's

11 rounds is my pr

8 pullups
8 dips
HSPU with feet piked on chesthigh plyobox
1.5 pood Kb

9 rounds

39/168/5'10"/M

sub'd CFE WOD for 08/28

9 rounds

M/25/185/5'11"

8 Rounds

First time /15 rounds. All muscle ups. Seems their mostly technique. Shouldve pushed harder.

M/33/6'0/200lbs
13rds as rx'd

13 rounds

15lb kettlebell
60lb lat pulldown

14 rounds.

got 12 when i did nate last week. no access to kettlebells so i used a 70lb dumbbell.

10 rounds, + 3 HSPU, as rx'd

10 rounds + 3 hspu, as rxd

Jeff @ work
16 or 17 rounds even.
Nose to ground HSPU.

CF Day 2

4 pull ups
8 30lb db shoulder press
16 1 pood kb swings

10 kb swings short of 12 rounds

M/53/143/5'8"

12 rds + 1MU

1 1/2 pood KB

9rds+2mu's+1hspu
Mu-off plyo-box/with rings
hspu w/2 abmats
1.5pood kbs

12 rounds + pull-ups And dips

5x

As rx'd but with 61lb kettlebell

15 rounds

let myself off the hook today. Scaled down in every way possible. Hadn't done dips in a year since injuring myself doing them. Had never swung a kettle bell or done HSPU.

- three pull-ups and three dips on gravitron with 70lb assist instead of muscle-ups.

- pushups with feet elevated and bending at waist

- 35lb. dumbell swings

- 15 minutes

7 rounds.

seated MU w/toes on 12" box
subbed kb for 55lb dumbbell

9 rounds

m/29/6'/168

m/29/6’/165

10 rounds + 4 bar mu and 1 hspu

lot’s of scaling/subs again.. same as last time

AMRAP of…
4 jumping bar mu’s
4 hspu
8 50lb dumbbell swings

got one more round and this time way better on hspu's. still my big weakness in this wod. got to get new rings since mine broke last week. working towards rx'd on this one. tough wod.

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

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

I did not do good at this WOD.

5 complete rounds. Had to sub 4 & 4 cause I cant do a MU yet.

OooRahh CrossFit

As Rx'd 11 rds, 2 MUs and 4 HSPUs.

Rx'd

14 rounds

10 rounds

Joe, Tasha, and Cris: 13 Rounds each

12 rounds...
I have trouble completing a strict MU and jump a bit with a slow negative descent to pull them off. Any suggestions on perfecting this, it's real frustrating, thanks?

13 rnds + 2 mu's (pr by 3+rounds)

M/24/173

As Rx'd:
11 rounds + 2 Muscle ups + 2 HSPU
No PR time to up the fat.

First Post!! Excited
10 Rounds
Intially subbed 6 pullups/6 dips
4 Inclined push ups
8 35# kb

Started strong, but faded.
Dips pull ups went 6 5 4 3 3 2 2 2 2 2.

M/44/6'0"/175
Modified "Nate"
Complete as many rounds in twenty minutes as you can of:
8 Pull ups
8 Dips
4 Handstand Push-ups Partial ROM
8 73lbs dumbbells

11 rounds plus 8 PU and 8 Dips
1+ round better than last time

8 rounds + 2 MU + 3 HSPU

24 rounds

somewhere in there around 10 or 11 i started making the transition to only one muscle up and 4pull/4dip and a few rounds later wen to all 4/4.

Scaled down so I could work hard for 20 minutes.

3 reps assisted pullup with 120 pounds
3 reps assited dip with 120 pounds
4 military press with 65 pounds
8 KB swings with 40lb dumbell

12.5 rounds. Great workout. Should go heavier on dips and military press next time.

11 rds.

still new to crossfit so can't do muscle-ups or handstand push ups so scaled this one back a bit...

6 ring dips
6 pullups
6 100lb shoulder press
8 1.5 pood kb swing

7 rounds +6 dips and 6 pullups 20 min

Rx'd with full turn out and lock out with muscle ups.
10rds+1mu
pr is 12.
Hip and chest hurt for the muscle ups. HSPU were tough.

CFWUx1
9 rds

m/48/179

AMRAP in 20 minutes of:
Muscle Up Progressions, Rings at 69", 2 reps
Handstand Push Ups, 4 reps
Kettlebell Swings, American Style, 2 pood, 8 swings
13 rounds + 2 MU + 4 HSPU
14 rounds in 20:33 (1:01/1:15/1:26/1:19/1:33/1:28/1:34/1:38/1:34/1:39/1:31/1:37/1:34/1:18)

All sets unbroken. Established a good pace and kept it up for the entire wod. Handstand push ups felt very strong tonight - I've been working them pretty hard. Muscle ups are progressing nicely - started with rings at 48" earlier this year and now I'm up to 69" with a little push off the toes to get through the transition. Little by little, I am getting there.

Did this wod on 090708. Got 13 rounds with the rings at 65" and using a 1" band to assist with the handstand push ups. All things considered, I'm happy with my performance tonight.

m/45/245/6'

100 burpies
12:17

6 rounds + 1 muscle-up.

2 less reps than last time. Progression has ceased, which means I'm officially overtrained! Five main site days in a row will do that to you.

11rds 2mu's 4hspu 3 swings

sub'd 75lb dumbell

M/24/155/ 5'5"
AS RX'D 20 ROUNDS

m/40/67"/185#

11 rounds

2-progression muscle ups from my knee's
4-4"reduced range of motion hspu
8-1.5 pood KB swings (cf standard)

m/40/67"/185#

2-muscle ups from knee's w/rings just above head
4-hspu with 4" reduced ROM
8-1.5 KB swings

11 rounds

m/27/175 lbs.

14 2/3 as rx'd

Subbed 8 dead hang pullups/2 ring dips for MUs, 93lb shoulder press for HSPUs, 55lb dumbbell swing for KB swings.
Beat PR by 1 round and 6 pullups.

9 rounds + 2 Ring Dips + 6 Pullups

[9 rounds + 2 + 6]

CFWU1

Nate
HSPU leaning against wall forehead to floor.
10 Rounds + 1 MU (PR)

Sub'd 6 pull ups & 6 rings dips for each muscle up, 53# KB, and only did 1/2 time. 6 rounds + 6 pull ups and 5 ring dips.

@thesweatbox

12rds +2mu +4hspu +8sdhp*

*subbed 1.5pood X 10reps

newPR

As Rx'd

10 rounds

as rx

12 rounds + 1 mu

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

8 rds, mu/hspu's in rd 9

sub 3jumping mu's rings 5" above head
still can't get an mu...

7 rounds of:
4 pull-ups, 4 dips (back to railing, feet on ground, for lack of proper dip station)
4 HSPUs
8 swings with a 35lb cinderblock (one)

SUB 3x pd&bd (tendonitis)
SUB 55# db swing

12 rounds
previous 11

8 rounds with with 4 pull ups.

Sub- Muscle ups for 4 p/u and 4 dips
Did 45 lbs on Kettle bell.

m/28/175

as rx'd

10 Rounds + 1 MU

as rx'd 1st 2 rds. just learned MU
+6 rds assisted MU

Couldn't do rxd
-pike handstand pushups
-3 ring dips and 3 pullups=1 muscle up
-also just used 1.5 pood (but this was easy- could have managed 2 pood)

8, 12 kg, 25 kg, 5 x pu / dip

age 19 bw 170
15 rounds + 1 muscle up
60# dumbell

first time doing actual muscle ups. need to cut down on the failed attempts...and find a 70 lb dumbbell

M/32/5'4"/144lbs
As rx'd
10 rounds plus 1 MU
4 rounds less than last time.
Vacation for a week and a half didn't help. Too much bad food and beer.

subbed
8 pullups
8 dips
4 100lbs shoulder press
8 2 pood kettlebell swing

6 rounds + 3 pullups

HSPU - my biggest weakness

Did negatives on this rather than real HSPU

Did 13 rounds plus 2 MU and 3 HSPU (negatives)

subbed
6 pu (unassisted)
6 dips (unassisted)
4 adjusted hsp
db swings 70#

7 rds + 6 pu + 6 dips + 4 hsp

assit w/ muscle ups
feet on box for altered handstand push

7 rounds + 2 +4

As rx'ed 10 Rounds

m/31/6'1"/180
As rx'd
6 rounds
+ 2 Muscle-ups
+ 2 HSPU

8 rounds
+ 5 UW pullups

3 pullups @ +25 lbs.
3 bar dips @ +25 lbs.
4 HSPU on Smith
8 KB swing @ 50lb.

CFWU and WOD with 50lb dumbbell sub for 2 pood KB and 8/8 pullups/dips for 2 muscleups

10 rounds 8 pullups and 4 dips.

M/31/5'9"/152

Did this yesterday.

9 rounds + 2 muscle ups. (PR)

My handstand pushups were sloppy. Head didn't touch the floor. I did Mary 2 days ago (had to change the order of the WODs), so I guess I'm still recovering.

All muscle-up sets, except for one round, were unbroken, with palms out between reps.

All KB sets were unbroken. Used a screw-together dumbell, loaded to 70lbs, with most of the weight at the bottom.

6 rounds

subbed 4pu/4dips for each mu.
subbed 50 pound for 2 pood.

45/M/159#

15 rds plus 1 M.U.
sets of each movement all unbroken :)

11 rounds +MU's and 1 HSPU
1st 3 rounds HSPU unassisted, after that had feet hooked over bar to help

6 pullups/pushups for MU's

12 rds + 6 pullups/pushups

at work training and don't have dip stand or rings...

6 pullups/bench dips for MU's

8 rounds

6 pullups/bench dips for 2 MUs

8 rounds

"Nate"

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

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

12 + 8 Pull-ups + 8 Dips
--------------------------------------------------------------------------
Compare to 090708

13 + 4 Pull-ups

Did this one, as rxed, 11 rounds and 2 mu's.

I did the muscle up progression as shown in the crossfit journal to get as close to muscle ups as possible....I'm so close!

Did in place of 5k, which I am saving for the weekend.

13 burpees
WU
"Nate"
Kneeling MU
8 rounds + 2 MU & 2 HSPU
M/48/193#/72"

rxd 10 rounds

12 as rx'd

m/35/5'9/176

CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener. 12 Burpees.
10 rounds + 2 MU.
Not bad for how tired shoulders are from last 2 days. HSPU better in later rounds. Felt like I was using more chest & lats which helped.
7/8/09: 10 rounds + 2 MU + 4 HSPU.
11/27/08: 9 rounds + 2 MU & 4 HSPU
10/1/08: 10 rounds + 2 MU & 4 HSPU. This was not as rx'd.

9/3/09 "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings 12 rounds HSPU kill me still! NEW PR LAST TIME ONLY 10.

4 PU / 4 DIP
4 HSPU
50# DB SWING

12 + 4 + 4 + 8 DB SWING

34 year old male 202 lbs.

Did 6 pullups and 6 dips for muscle ups no rings.
8 rounds + 6 pullups and 6 dips (PR). Finally bought a 70 lb kettlebell!

43 yom 204 lbs.

WU: 1 mile run/40 situps

Did 6 pullups and 6 dips for muscle ups no rings with 55 lb. assist on machine.
Pike pushups
55 lb. kettlebell

9 rounds even (PR)

6 rounds last time

4PU 4 dips x 2

50kg shoulder press smith machine x 4

20kg dumbell swings

6 rounds

damn fitness gym

49/m/190

Just tryin to keep up with the kids even though it's like 2 plus wks late. 13 rounds

4pu/4dips
4 hspu (feet on tall bench, L shaped)
8 70# dumbbell swing

10 rounds total

M/190/33

6rounds
+3 Pull Ups/dips

(gym packed had to fight for area)

40#dumbbell

17+2MU's

westmount park
6 PU ring
6 Dips slide ramp up
4 Push up on step l-shaped
1 run around loop
5 rds 20.03

J 15 rnds 15 min 24kb
P 14 rnds
M 9 + 2 10 min 12kg
N 10 + 1 10

15min 24kg kb
J 15
P 14
10min 12kg
M 9 +2
N 10 +1

14 rounds + 2 mu's (pr)
tried for 15 rounds but gassed at the end

subbed 8 PUs and 8 dips for 2 MUs
12 rds + 8 PUs+ 8 dips

M/39/195

As Rx'd 11 rounds.

7

MUs as rx'd
HSPUs to 1 abmat
2 pood KB

9 rounds, 2 MUs, 4 HSPUs, 5 swings

rounds 6 & 7 had 3 negative HSPUs
rounds 8 & 9 had 4 negatives

000000000000000000000000
31/m/160/65"
14 rds as rx'd
got kicked off the rings (apparently a new gym policy)

11 rounds

M/37/146

Completed on 06 OCT 2009

Nate as RX 14 Rounds + 6 reps = New PR!

How do I keep getting PRs? Thanks CrossFit!!!

6'2/42/185

Rx'd

13rounds+2mu+4hspu+4swings

10 rounds and up to k/bell swings in 11.
Subbed wide grip pullups and dips as rings haven't arrived yet.
Used a 32.5kg d/bell

Broken man

Sorry if this is a double post, iPhone app maybe not working, did 14 rounds but have to do modified muscle-ups as no rings and also my HSPU's are not quite head to the floor, still working on it....

M/175cm/74kg

13 rds

Hey Dani. I live a mile from tufts, have my garage all set up and am always down for a WOD.
Dont have rings so i did muscle ups on my pull up bar and only have 62lb Kettlebell;(
got 13 rounds, my first time on this WOD hspu's slowed me down

M/39/194/5'6"

9 + 2 MU

M/39/194/5'6"

Oops... MU with 50# boost on Gravitron

Dumbell swing with 24kg

12 rounds + 1 muscle-up

M/27/6"/165

in a different gym today, couldnt do MU's, so substituted 4 Pull-ups with 45lb added. Also, only had 1 1/2 pood KB so sub'd 10 reps.

13 rounds.