Awesome, been wanting to do this for a while. Really excited.

Muscle ups! Awesome been waiting a while for these.

TOTALLY CALLED THIS!!!

Congrats on the level 2 KJ! We are all honored to have you at CrossFit Montana.

Still crook with an infection. Hoping to get back into it tomorrow. Props to the FRAT

Yeayuhh!

gonna try to beat my last pr, 9:42. 3-2-1 GO!

Oh My God... no MU's for this kid so... 120 PU and Dips?!?!?!

YES! Gonna Hurt So Good, Mwahahahahaha ... Can't wait...

Had a strange premonition about MU's.

Thanks Coach!

if i am going to do the pullups and dips, how do i break them up, or do i do all of one then all of the other?

I'm ready. Last time I got a 4:16 so this time my goal is to get sub 4.....there's only one way to find out!

#7
me too. We GOT to learn those MUs!

damn wish there was a way here to do the muscles ups. definitely would rather do that than 120 PUs/Dips.

Feedback Please: As I am not doing the MU's - should I do all 120 PU's followed by the dips or should I alternate them (1 PU - 1 Dip x 120)?

It seems to me that (1 PU+1 Dip) x 120 is much closer to emulating the MU movement. Ideas?

My favorite exercise!!! PROPS TO THE FRAT!!!!

Heal soon Rookie

Big hugs and bad english for all

WOW! had to sit out last few days with flu and fever, hoping to get back in it tomorrow!!!

WOW...This is gonna suck....No MU's for me, so I am gonna have some F*#ked up hands after tomorrow....

I called this one

I have to get some rings!!!

God I can't wait. I just got my first muscle up two weeks ago, Looking foreward to the damage this is going to do.

so is it 4 PU then 4 dips, or if is it all 120 pull ups then 120 dips?

To all my fellow brethren who haven't passed there level 2 on the the first attempt, or even second attempt KEEP honing your craft! Don't know if third time was a charm but excited to be in the fraternity! Thanks Todd, Boz, Annie, and Dave for a great weekend. Lee Pappas

man i REALLY REALLY need a pair of rings for my birthday

Congrats to Meg and Nikki from Crossfit KoP for their completion of the Level I Certification in CT. Everyone at CFKoP is proud of you two.

Debate for Bar vs Rings~
Still a 1:1 ratio? Bar MUs seem kind of easy, even though I cheat with them (left arm shrugs up first, almost always).

Great cert this weekend held by Chuck Carswell and his crew, thank you to EC, Jen, Dennis, Pat, and Jon for all the information and the time to glean the CrossFit methodology from you! Thank you to Lisbeth and her crew from CrossFit Watertown for hosting the Cert! Congrats to all the new recently obtained Level I peeps, lets make the Trainers proud!

cant wait to see 30sec for hinch on this one.

Copy 21/5'6/168 at October 4, 2009 6:57 PM

Copy you could look at the Journal for Tuckers MU progression and do scaled MU. The first time I did scaled MU I thought this is going to be way easier than 120 pu/dips. After the first 10 I changed my mind.

Comment #9 - Posted by: Rosy at October 4, 2009 6:57 PM
Comment #19 - Posted by: Jeff at October 4, 2009 7:08 PM

It's not Angie so you can break it up into sets how ever you like.Or you can do it angie style. Just document it in your notes when you record. When I start I have grand ambitions of doing 12 reps per set. By the time I get to rep 90 I'm breaking it up into reps of 4 per set.

But if you have rings I highly recommend the scaled MU.

#9 and #13 - most do the MU alternative however they can. Break up the total into sets that you can manage switching between PU's and dips. If you're up for pain with a side of suck, do the full 120 PU's then 120 dips. Either way, just go at it.

what about subbing jumping MU's?

OMG what if I can't do any of those?! LMAO!

Re: #29

Get a band to assist your pullups and dips

#23- Adam S.
Re: bar vs. rings, I find the rings allow less restriction with movement as you have a straight pull path, whereas the bar provides an obstacle that must be pulled around. The rings with kip require less pull height, in my opinion, and easier transfer to the dip. The dip movement is where I see the bar being easier, as your pull height, usually to the xyphoid process, places you in a higher dip position. I, too, get the left arm shrug, with both variations, at times. There is a video with the bar muscle up, involving a bar false grip and a straight pull up with no shrug. Take a look at that for possible help with tech.
Personally, I do not have access to rings and find the high rep sub of PU and dips dissimilar in work, so I will use a bar for time. As I missed Sunday's WOD, due to unexpected weekend offer on my condo and subsequent bidding taking up my entire day, this WOD will work well when making up Sunday's WOD on Tuesday with its opposite pull direction.

I can't wait, gotta beat my PR. 6:34. Get fired up! 3...2...1...Go!!!

had a hell of a time at the Level 1 in Watertown, GREAT box (Lis rules), EXCELLENT training crew. Chuck, Dennis, Jen, EC, Gilson and Manimal all did a great job in teaching us the CrossFit methods. You will see me at a level 2 one day, but as Chuck says... not for a year. :)

just did my 1st muscle up!
what a WOD to celebrate!

Just completed my Level I in CT today. What an awesome experience. I'd recommend the Level I to anyone who is committed to CF. It is money well spent.

The information and instruction was excellent. However, I have to say, my biggest takeaway will be the professionalism, dedication, energy and enthusiasm of the the trainers. They truly set the bar high.

Thanks to CF Watertown & Chuck, EC, Dennis, Pat, Jen and Jon.

Can't do muscleups yet, but will be doing the pull-ups and dips first thing in the AM. Get up for it!!!

Many Thank Yous to all of the trainers Chuck, Jon, Jen, Pat, EC & Dennis at the Level I at Crossfit Watertown. More Thank Yous to Elisa & Jen at the box for hosting. Definitely opened my eyes to alot of things & brought more things full circle. Congrats to Pat on the C&J PR & Chuck I still owe you $9. If only everyday was like either day this weekend.

just got home from the level 1 cert at Crossfit North Santa Cruz. big thanks to all the trainers, Adam, Kalipa, Everett, Drew, Freddy, Chong, and Jolie.You guys were great. Tons of information, and great feedback. Had a blast. Thanks to Cross NSC for hosting, awesome box.

To anyone thinking about getting certed, go for it. Just don't run any wods the day before involving 135 squat cleans/ghd situps because my legs were fried! Fran killed me!

What an experience at the Level 1 Cert in Watertown! First off, Lis and Jen run an awesome box and had an excellent crew helping them out all weekend. I feel fortunate that Crossfit HQ send some of the best trainers they have. Chuck, EC, Pat, Jon, Jen and Dennis all shared their knowledge with us. It was interesting to see how each of them coaches. I took something away from each of them and they all took time to answer any questions we had. I learned a tremendous amount over the weekend and will bring it back to the box.

don't have access to rings nor do i know how to do a muscle up. i'll have to sub with pull ups and dips.

however, sadly, i'm unable to do pull ups. i was exploring the faqs with different subs for pull ups and it mentions.. "All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster."

so i think i'll definitely try the pure negatives rather than the assisted pull up machine. also, the reduced load pullups seem a little confusing. i tried that last time and it felt more like a row with my back towards the ground. does anyone know where i can possibly find a video of this?

i have a quick question regarding reduced load pullups that's in the faqs.

when i tried this a few days ago, it felt more like a row, with my back to the ground. not sure if i'm doing them correctly.. would anyone know where to find a demo of this pull up variation?

22 Y/O, 5'6", 153#

Just did this a few days ago and got a new PR as RX'ed 3:00 min flat! PR by 2 minutes!

I don't think it is fair to compare the times of 30 MU vs. 120 pullups/120 dips. It should definitely be recorded as 2 different workouts. I have never had the luxury of oly rings, so it is easier for me to rationalize 30 muscle ups as being easier than the 120 pair. One of these days I will get on those evasive rings.

120/120----> 15:01

Started out with 20 strict, then 7 strict, the rest kipped sets of 3. Matched each set of pullups with the same # of dips.

ah this is when I need my rings to show up TODAY.

Unless your shoulders are very healthy, and you have done many muscle-ups in past workouts with no problems. Don't do 30 for time! And don't attempt 120 pull-ups and dips for time either.

If this is your first time, and you can do a muscle-up, but have only done one or two, then do 7 or so this time around. Work up to 15-20. 30 for time is probably a bit too many for most.

M/33/6'/196

as rx'd with bonus

No rings. Modified a bit to add weighted back squats because 120/120 just didn't seem enough...

120 PU + 120 dips + 40 225# squats done as sets of
6:6:2 in 18:38

who's soooo not looking forward to this? this guy.

I just did this wod today, but i did the middle 10 mu's with a 12# vest on.

Threw my rings up in a tree on Bascom Hill on the UW Madison Campus -- I definitely received tons of looks form people walking by

This is my first attempt at muscle ups, I thought they would be some what easy. I'm glad no one was around to see my first attempt. I settled for the 120's with no problem, but was only able to do 90 of each due to blisters forming on both my hands.
M/29/6'0/180

Used to consider myself strong. First ever crossfit workout today. Couldn't finish.
120 dips. 80 pullups.
15:55
27yo 93kg

Kevin 21/195/5'7"

Rx'd 8:58

Rings were too low to hang all the way down and kip. I did 10 in a row and then could only do sets of 3 or less after that. By the end I was doing singles kipping from a basket hang. I probably could have had a much faster time if I had not worn myself out on the first set considering I did the first fifteen in under two minutes. I'll probably pace myself more in the beginning next time.
-----------------
Chris 20/185/5'9"

Chris can't get muscle-ups yet and is really shaky on the rings. We thought he should get used to them so we subbed the dips for ring-pushups. We just put the rings on the Smith machine and raised the bar to a level where the rings were just barely off the floor. He subbed pullups for under the bar rows (feet on bench, chest to bar).

20 sets of 5 each, alternating: 14:55.

Just wanted to say that I had a fantastic time at the cert in North Santa Cruz. The training staff was very helpful/supportive and the host facility was phenomenal.

(1 PU+1 Dip) x 120 = 30 MUs?

What? That is nuts. Sorry, but someone is using some crazy A math here.

Guess I better get online and buy the rings, I get it, ha. Want to sell some equipment huh?

Well maybe that is not as nuts as doing 30 cleans a day after doing 55 one legged squats.

These WODs will make you a monster, or break your butt bad.

If you are an old dude or out of shape, or prone to muscle pulls, take your time on this stuff - listen to you body because being broke is not the point.

Hi guys, sorry to go off topic.

My beautiful girlfriend Jenny Werba just passed her Level 2 cert on her FIRST TRY!

She is probably the most empathetic person I know and wants to genuinely make everyone around her better (me included)

She's fantastic, and I'm just happy to be here to see it :-)

120/120

broken into 30 rounds of:

4 pu and 4 dips

23:55

as rx'd 6:30
from 5:00 last time
went 1 every 8 seconds, hit the wall around 15
next time

m/44/185

6:41- PR

26: 47

120 pu and 120 dips

comment 26. thanks for the kind word

Posted my time earlier for 120/120, but now after lunch I can see the black/purple/blue blister forming under my right ring finger callus. Probably didn't help that I cashed out with a few 90% clean and jerks...

Good thing tomorrow is the down day!

CFWU (no pulls/dips)
Subbed for MUs & pulls (LLat inj)
120 pulldowns
120 dips
18:40

6:55 30 box assist MU's

Followed by 20 PU's & 20 Dips

30/m/66kg

30 muscle ups in 5.20 PR

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

120 jumping pullups, and 120 dips. tt - 19:42

Anyone out there had shoulder surgery (had the clavicle/AC area shaved due to arthritis)?

How long before you got back in the saddle (FULLY)?

I want to gauge progress if possible. Had the op 4 weeks ago.

thanks,

Simon

Made the foolish assumption that this would be fairly simple..
Attempted bar MUs.. 15 mins later realised it wasn't going to happen! Did pullups and dips to compensate, but nowhere near 120 as i was already dead from my bar MU attempts! Killer workout, and i'm gonna order my rings straight away!!

This past weekend at the Level I Cert at Crossfit Watertown was a truly positive experience; I have gained a deeper understanding and true appreciation of the real meaning of Crossfit; I know what "constantly varied, functional movement, and High Intensity" truly means and feel confident explaining it to other athletes so that they can feel comfortable knowing that what they are practicing will only benefit them in their everyday lives.......SUPER staff of trainers; I was so impressed with their "classroom" lectures, the time spent with the group exercises, and just their overall bubbly personalities; that was what made the learning so effortless and fun!! Thank you Crossfit Watertown!!

60 pullups
60 dips
(20x 3's)

13:42 (PR)

4:58

50m/5'10"/215
did Sunday's WOD. Added 800m before and after. Subbed hang cleans for power cleans.
total time (including runs) 18:22

WOW! The level 1 cert training was fantastic. Chuck, Bobbi, and Mike G were extremely well prepared, fully capable instructors, in the classroom as well as the gym.

Thank you so much, we enjoyed the PAIN!!

JR

11:38. Asst MU. Feet on box.

28/6'8"/226

8:28 jumping

as rx'd 8:17

My previous PR was 9:57. It is a good day.

Larry #51-

You're right, it's definitely not equivalent as far as work goes, but they typically make the subs nasty to encourage you to learn the Rx'd movement. Think of tuck jumps as a sub for double unders--if you can do double unders they're not that taxing, but there's no way to make tuck jumps less painful.

And all the pullups and dips will help you build strength where you need it to learn a muscleup, especially if you do ring pullups and go to full depth on the dips.

As r'xd
11:11 PR

Last time 32:30

Thanks coach

#63 Simon--have had 3 reconstructive operations on the left shoulder for chronic dislocation. Last one was 15 years ago so my memory on recovery time is pretty bad. Would only encourage you to take it slow and be careful so you don't reinjure.

120 pullups / 120 dips
16:41

m/29/5'11/168

rx 6:55 about a min off my pr

41/m/176cm/73kg

As rx'd

5:17 PR (last time 5:57)

No jump offs, no failed attempts. Set my timer at 10 seconds and stood with it for 20 muscle-ups, but fell a little behind later on (had to shake out and chalk). Sub 5 seems doable now.
The first time I ever did this it took me more than 30 minutes. Back then, the transition phase was crucial, now the ring dip part becomes the hardest towards the end.

damn ive forseen it.
too bad im still waiting for my rings to be delivered :|

26/m/5'11"/208ish

11:51 rx'd

bw 165

120/120

16:45
+ 24 lb weight vest

120/120, 30 rounds of 4 PUs/4 dips

Jump PUs by round 8, weight assisted PUs by round 15

Was still shaking more than 45 minutes after finishing

~26 minutes

30 rounds of 4pu + 4dips
As RXD no break this time (so siked)
21:50

Going to Meps at 1200 for my ASVAB!
3,2,1,GO!!!!!!

As rx'd, full extension at the bottom of each rep:
3:13

#63 Simon

In early May I had an acromioplasty (i think that it is what you are referring to when you say bone shaving) plus a Grade 3 SLAP repair, biceps debridement and a sub-acromial decompression.

My surgeon said 3 months before I do anything and 6 months for full recovery.

I started yoga 1 month ago to begin to get some basic strength and full ROM back.

In the last week I have dabbled in some very light thrusters and PC's.

In my opinion, take it easy, gradual and inside the pain. Recovery is slow and frustrating but better than starting from scratch with a whole new surgery.

120 each of pull-ups and dips: 16:10

14:45 PU and Dips, 70 each (m u s t s t o p . . .)

Pre-Crossfit, I thought I was in half-decent shape. Crossfit told me otherwise. Thanks a lot!
I really appreciate the things I'm learning from Crossfit, the Muscle-Ups being one of them. (still trying to get it, though)

I agree with the concept that you're not really fit if you can't do Crossfit stuff. You guys who can do this stuff, you are really tough!

5:43 - older brother to #83

He smoked me on this one.

Way off a PR

6:49

m/43/5'5"/170
as rx'd w/ring dips
16:07

as rx'ed. 30 muscle ups. 41:56

9:11

(River West)

120 broken into:

4pu/4dips

30 rounds

21:00

My PR is 00:15:54.0

120 PU
120 Dips

Martin 49:00
Dave 47:00
Becks 43:00

And we suffered, get some!!!!! We are obviously very weak!!!!

M/21/187#/66"

14:00 as rx'd. I've done 26 in 10 minutes before. Dunno what's wrong with me today. Not pleased.

taking the day off.. yesterdays wod killed me. felt my back tense up real bad and just didnt think it would be smart to press on-especially because i worked all day after my workout. this morning shoulders hurting, so it's probably a good idea to take a day off- escecially because i dont have any rings. oh well

Scaled this one back just a little and had to do the PUs/DIPS. Did 60/60 in 19:58. I devoloped a pinching pain in the back of my right shoulder (posterior deltoid area).

34/F/5'10"/160

I never know how muscle-ups are going to go on any given day…they’re one of those things that feel great sometimes, terrible other times. Today went well, though. I decided to take it easy; last time, I sprinted out of the gate too quickly, got halfway through at 2:30, and proceeded to crash and burn, finishing at 9+ minutes. So, at a steady pace, I got through without much difficulty and only missed one (of course, it was the final one!). I think practicing my HSPUs lately has helped; the dips were much easier than usual.

30 muscle-ups
7:34 PR (35 seconds faster than previous PR in May; also, 7 pounds heavier now)

Breakdown:
10@1:48
15@3:11
20@4:32
25@6:02
30@7:34

Interesting to see that after the first 10, my average time is consistently about 1:25 for each 5 muscle-ups.

Question: If I can do ring dips do I do 30 ring dips plus 120 pullups? I can do some ring pullups but I can not get the transition to save my life. Well maybe to save my life but not just practicing in the garage.

M/22/6'2/160

Scaled - kept feet on ground, pulled up to dip. Tried to keep feet weightless

7min

as rx'd 6:26, new PR

Great Cert @ Watertown. Amazing staff and one hell of a group of people there getting certified. Thanks again and hope to see some of you guys around the CrossFit Block.

17:40 did 12 rounds of 10 pullups and 10 dips totaling 120 of each. Can't do bar muscle-ups because a wall is in the way. Started out trying to do a round a minute but took a half time break at 60 to shake it all out.
Can't feel my arms/chest, my ass is still on fire from the pistol squats and now I have to go to jiu jitsu. Guess its gonna be an all defense day.

30 jumping mu's

9:08

Black band assisted mu's. Band at 20" below rings for first two them moved up to 18" below for remaining.

All singles

21:06

30 Muscle-Ups on the split bar on the cable crossover machine. No other bars and no rings.

2:25

m.23.175

Rx'd

10:36

5:05

rx'd

m/46/150

40 pull ups and 40 dips.

18:18

8:04

RX'd

5 at first then 1 about every 10 seconds...

Back Squats:
225, 230, 235, 240, 245
250!

120 pull-up/dips!!!! Is this punishment for not being able to do muscle-up. I'm a wus could only do 86 & 90 before my arms became spaghetti. Love the workout though..just need to improve.

100 pullups/100 dips
22:04

CFWUx3

not so much on the right shoulder today~so BIG DNS (did not start) on the muscle ups!

back squats: work sets 220# 3 sets, 5 reps each set, good depth.

ran 1 mile..meant to do more but wanted to hear stories from 2 of our athletes that attended the L1 cert. in Watertown, CT instead!

9:14 as rx'd I think this is a pr for me. Tried to do one at a time instead of stringing them together felt good.

easy day... lol

33/m/165

done after yesterdays wod.

9:28 as rx'd

m/45/6'3"/200#

30 sets of 3 and 3 alternating

assisted pu
23:13

CG E-City CrossFit
Beidler: 14:37
Leary: 18:21*
*1 Muscle Up
29 M/u progressions with rings at 6 foot.
Johannessen:120/120 assisted-21:00

120 pullups & 120 dips
16:04 new PR by about 7m!!

M/34/165
120 pullups/120 dips
15:27

120 negative jumping pullups
120 dips

Broke up into rounds of
20 negative jumping pullups
20 dips

Time: 24:50

120 pullups
120 dips
Sets of 4 each (with some sets of 2)

Time: 39:30
PR by 10-12 minutes

24/m/175

as rx'd

4:48

first time able to go muscleups for this workout. its way more fun than doing 120/120

also did xfit football wod:

10 x 50yd sprints

12-17 sec each sprint, 30 sec cool between.

BrandX has an excellent video of muscle ups, seated muscle ups, and squat muscle ups for those just learning this movement.

http://www.brandxmartialarts.com/videos/MuscleUps.wmv

35/m/240

120 pullups
120 dips
25:35

first time with this WOD

starting CF, CFE, and Paleo eating effective today

Clean 120 pullups and dips 25^07 min

CG E-City Crew

Corey
m/22/6"1/187
14:37 as Rx'd

first time doing this WOD after being able to do MU's

42/m/155
9:09

7:30PR all from full lockout

Celebration day! My first Muscle Ups!

I’ve always backed out of trying muscle ups, and stick to the pull up / dip substitution.

Today - I gritted my teeth and focused on learning the Muscle Up. I didn’t watch the time at all, and just focused on skill. Here’s the progression that worked for me:

1. I watched all the videos I could, and read about muscle ups in the “ringtraining.com” manual that came with my rings.
2. A good warm up, raining body temp and focusing on ROM in the upper body.
3. Squating MU’s - 5 reps
4. Sitting MU’s - 5 reps
5. Jumping MU’s - 5 reps
6. Progression of Jumping MU’s, with raising the rings in small increments - everything still felt strong and “on” - 6 reps total.
7. I raised the rings and then stood on a 10” plyo box to enable me to get a good false grip. Once I had the grip, I let my feet leave the plyo box and did my first full “real” Muscle Up from a dead hang!

I wound up cranking out 15 muscle ups without assistance - mainly in singles and doubles, yet managed one triple (3 in a row).

Yep…celebration is in order!

M/26/140/5'11"

8:51(PR is 6:35)

39/m/190

120/120
12:15

pr is 11:25

120 pullups / 120 ring dips; 21:30

Run/ Pistol/ Sit up wod
25# plate for pistols
= 20:06

The wt on the pistols added a whole new level of “ow” in a great way.
Fun!

Erin

17:09 last time 14:47

obviously not a successful return from week off

3 sets:
Bradford presses 50lbs
sprinter situps

26.5lbs sand bag run

9:35.5 -- first time I've done this with MU's instead of the sub (they were singles).

Need to work on recovering from the MU (coming down) -- i'm trying to come down ala NastyGirls video, but just not strong enough to do it slowly and get back up.

Followed up with 50x strict Pullups, 150x pushups, and 5k row (21:52)

10.50 as rx'd

halved my last time

20/m/5'11"/163

M/20/5'8"/153#

120 pull-ups/120 dips. Alternated 4 PU/4 dips
16:41.
Next time hopefully will be able to do muscle-ups! If not, I'll do all 120 straight then move to the dips.

16:56 - 120/120 (PR by 1:03)

M/29/71"/196
120/120 (had to shift to jumping)
16:56

Are muscle-ups completed on a bar a true 1:1 compared to those completed on rings? If not how many should you complete on a bar?

M/30/5'9"/172

7 mins even. I used a little hop for every one. Is that allowed? Anyone?

20 rds: 4 Pull ups and 2 ring dips
10 rds: 10 Jumping pull ups and 2 ring dips

23:00

m/35/154

30 muscle ups 5:41pr by 12seconds...

Laura DeMarco as always girl i'm impressed with your time and effort, great job once again...

120 pull up
120 dips

42 min

carl.m at October 5, 2009 10:34 AM

Congrats Dude! Celebration is in order.

9:51
4/1 1:09
2/2/2 2:44
2/2 3:55 firdt 15
1/1/1/1/1 6:00
2/1/2 7:41
1/1/1/1/1 9:51

3 missed attempts, didn't go as well as I thought it would today. I Feel like I've been fighting something off for the last few days.

Kinda new to CF. I can do MUs but it just seams to me that 120 pullups and dips seams like a way better work out. Any one care to elaborate the benefits of the MU...

Level I Cert at North Santa Cruz this weekend was fantastic. Adam, Jason, Josh, Drew, Freddy, Chong, and Jolie: thank you so much! The experience, information, presentation, and community is all so great.

When people say "living the dream," at my job, I usually roll my eyes. But I could have said it sincerely this weekend.

As rx'd - 7:09. May be a pr, not sure. 39yom/185 lb

1st 10 in 1:56 in sets of 2:
2nd 8 by 4:09.
Last 12 in 3 mins even. Blech.
Last 10 were singles.
All from lockout, rings out at bottom.

Carl.m - congratulations, brother!! Nice job.

M/44/185/5'9"
As Rx'd 36:00
Only about 7 misses. Getting better, going for time next time instead of trying to make sure I complete as Rx'd.

as rxed

5:48 (pr)

last time 6:27

next time, under 5...

18:11 (20X6's) did dips with rings this time
Last time:
15:29 (20X6's)

make-up yesterdays P.clean/sit-up/back ext WOD fast and tough sprint 7:51 some people said it was E-A-S-Y I DON´T THINK SO!!!

i´ll do 30 muscle-up at night PROPS TO THE FRAT!!!!!!

Practiced MUs but they are not ready for prime time, so made up yesterday's WOD, scaled up to 135 lb. cleans, 16:12. Buy-in: easy run on tread, practiced HSPUs, MUs, and L-sits, some light cleans. Cash out: attempted 20 reps OHS at 85 lbs., only got 18.

Thanks for the amazing coaching this weekend in Watertown. There was some TREMENDOUS coaching happening. Thanks Chuck, Jon, Pat, Eva C, Jen, Dennis, and Crossfit Watertown. You guys ROCK!!

Crossfit Central CT

30 muscle-ups for time as RX'd: 11:56

Had to sub the MU's for Pullups and Dips. 22:12. I did 4 pullups then 4 dips. It was hard, need to work on the pullups :(

M/25/5'9"/164 - 120 PU, 120 Dips

23:12 and I made sure I FINISHED every one of em'!

CFT

BS 245, 255, 260f
BP 190, 220f, 210
DL 330, 340f, 340f

Argh. I took 3 full days of rest following the end of my second 6-week CFSB, and was expecting lots of PR's, but it appears that a fresh new cold, and not much sleep made a difference. Back to the mainpage.

Awesome Work AllisonNYC!

M/28/5'10"/175
As Rx'd
7:12 new PR!

Last time 8:21

Really looking forward to this one tomorrow!

m/41/155

26:45

Almost 10 min. slower than last time but did less kipping and really got stuck at 25. Oh well I'm just glad to be doing them.

As Rx'd on straight bar 3:38 (PR)

22/M/6'/165

New PR of 4:21 ... previous was 4:43 and before that was 7:21 ... its working :)

First ever Crossfit workout. Didn't have rings so I went with the 120/120...kind of. I did about 30 regular pull-ups, then tried the kipped pull-up, but couldn't quite get it right. I had to switch to assisted pull-ups (about 70 lbs of support and I weigh 170lbs). The dips I had no problem with whatsoever. Alternated sets looked like:

Pull-Ups: 16-14-15(a)-15(a)-15(a)-15(a)-15(a)-15(a)

Dips: 20-20-15-15-15-15-10-10

Looking forward to learning and getting better at this!

m/26/68"/165#
120 Pull-ups/dips - haven't done muscle ups before and I didn't have a spot to attempt.

Time was about 23 minutes - didn't have my stop watch with me so I was using the clock on the wall.

This could have been better - I stopped a couple of times during the course to show someone how to use the KB (didn't stop the clock - but I didn't rest either - demonstrated a bunch of moves) and also had the pull-up bar and dip bars across the room from each other, so I spent a lot of time walking briskly back and forth across the gym. I'd like to see how I do on this one again another time.

weak workout, 8:45
20 pushups, 20 dips (needed a weight assisted rig)

4:02
Bar MUs
beat my last time, but could not get under the PR of 3:21

WOD as prescribed: 5:11

10 mins dead (pr by 4:28)

can´t do a MU, so 120 PUs and 120 Dips in 48:05

I hope i can do a MU next time this WOD comes around!

Rx - 12:24

A PR. I'm really excited because at the begining of the year I didn't have a MU.

Looking forward to the next time...

This is gonna hurt

as rx'd
new personal best 9:05

Drea f/114/34/5'3

40 assisted dips and pull-ups
11:00

Thanks to all the trainers at the Level I Cert in Watertown this weekend. You are all so incredibly skilled at what you do. They are 1st class with their teaching of trainers and technique executed. It was so much fun to watch you all work out Snatch (whoo hoo) and C&J on Sunday. Your training of each other while doing the WOD was invaluable. Liz, your box is amazing. Great to meet the Watertown crew and new friends; especially the girls from Malvern, PA (thanks again for the Fran juice), Jack in New Palz, and my Jazzercise amiga. I was so pumped to get back into CF Milford this morning. Hecho en Crossfit!!!

as rx'd

11:44

48 / 177

as rx'd

9:28

As RX'd. 10:02

Kept it slow. Ended up having a conversation from about 10 reps on...

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd

11.53(pr!)
CrossFit is the best program on the planet! You know this when my very first 30 MU for time took me over 60 min and now im closing in on a sub 10 min time.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

1.5 mile run
120 pull-ups
120 dips
31:48

run took 8:58 then did sets of ten on the pulls and dips till the last 30 which were done 5 per set

CFWU x 1

W.O.D. in 14:00 as rx'd

90 pullups/90 dips

then my hand ripped open at the callous. put a band-aid on it and then finished the last 30 with close-grip pulldown/tricep pulldowns.

then decided to do make up Saturdays workout after that. did it in 15:46.

not happy about my hand though. I don't want to take time off.

anyone have suggestions on how to care for a hand that's been ripped at the callous. no blood, just new flesh underneath 'revealed'.

30 MUs on a straight pull up bar 9:33

Rx'd
13:20
Previous effots did not include full turn-out of the wrist, thus were not Rx'd.

as rx: 4:30

pr by 1:25

No way 120 pullups and 120 dips is a sub for 30 muscleups. Maybe like, 60 and 60.

75 pull ups
120 dips

Had to stop pullups, my right hand's pinky callous ripped off too :(

m/38/195/6'

80 pullups
80 bar dips (no rings)

(4pu+4dips)x20

18:56
dips reduced to singles for the final third
over six minutes faster than July 17, 09

31:11

Subbed: 4 pull ups + 4 ring dips = 1 MU

did wearing 20# vest.

total 120 pullups + 120 ring dips.

For athletes having trouble with ROM with dips get them to wear a weighted vest, it will take them to the bottom.

S'more: thank you.

46/m/70 kg
3xCFWU, reduced PU:s and dips
WOD 6x(20 PU, 20 dips)
Time 35:45, PR from 37 min.

as Rx'd!! for the FIRST TIME!!

34:30

hurts to type...

Excellent Cert this weekend in North Santa Cruz. High quality instruction and lecture, tons of motivation and encouragement and very professional staff (Adam, Drew, Josh, Jason, Jolie, Freddie & Chong). I highly recommend.

#186 I'm thinking of using non-toxic super glue. Used to do that a lot for skateboarding injuries.

3 mile run
22:50
then
6 rounds of 10 pulls and 10 dips
9:05
last time was 9:54

34/M/6'00/187

14:19

(PR is 8:53)

After a 10 day hiatus due to rotating shifts and extensive travel, coupled with excessive eating and general laziness, I am back to hitting the WOD. I knew it wouldn't be pretty but I was just happy to be back in the swing of things.

As Rx'd

4:52 PR by 42 Seconds

2nd week of following program,great workouts though still getting used to some techniques. Found comments posted by others a great help!

120 pull-ups
120 dips

17:05

m/45/175

from knees w/ toe assist

4:06

8:30 as RX'd

Pony did yesterday's workout today, scaled:

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 45 pounds
Sit-ups (ab-mat anchored)
Back extensions

10:00 flat

She tells me to tell all of you that she did her best to take it easy, to not push it, but the in the last three rounds she found herself speeding up a bit, since they were so short.

9:49, no misses. Pr is 8:48. Hung my rings in my jacaranda tree, lot's of fun.

as rx'd:

7:30

24:54
pr is 17:10

M/41/180

As rx'd:

10:18

A PR by more than 4 minutes.

More better faster

21:08 6 rounds of 20

120 and 120, doing 10 at a time of each.

15:19, pr by almost 10 min.

First time for this WOD. 12:30 as RXed.

m/38/76/205

120x120

18:55

41/M/5'9"/161

Today was my first WOD.
When I saw the workout I didn't think I could do it but persistence (and small sets) paid off.
At least I know I've got room to improve!

120/120
28:10

@ # 66 - Simon

Had an AC Separation (2nd degree on both shoulders) full recovery took about 4 months.

Also had labrum repair that took almost 2 years to fully recover.

EJ
M/36/165
5:23 ON STRAIGHT BAR/PR
EJ

5:49 exactly 1 min faster than last time

Yeah, 6:53! A PR, and what's better is I didn't fail any attempts this time. Slow and steady really does win the race.

m/23/6'/170

1 muscle up (im getting there)
120 pull ups
120 dips

22:20

120 pull ups/dips
12/20 to 10/20 to 8/20 until dips were done and then staggered sets of pull ups from there.

15:30

120 pull-ups
120 dips
12:06 (PR)

120 pull-ups
120 ring dips
12:06 (PR)

120 PU
120 dips
sets of 10 of 12

22:04
dips killed me...got through the pull-ups under 30 secs every set. Leaving the dips for the other 17 minutes...

Last Time: 15:28

This Time 8:23

11 minutes flat but still second place to my friend Marty. Pr by 4:33

MU alternative 120/120, 10 sets eachx12 39:13

Doubtless amongst the slowest time anywhere. I suffered the loss of a friend today and despite the grief,I chose to celebrate being alive by doing my WOD. Thank you to everyone at CrossFit for being a part of my life, on the good days and also on the not-so-good days like today. Namaste.

100pullups
100dips
15:10
Cooled down with 4x5 rows

m/31/152

120 pu/120 dips

20:38

M/16/5'11"/168
19:43, as Rx'ed.

M/50/5'11"/172
19:00, as Rx'ed.

We were both way slower than last time (July).

Pistols/SU/Run WOD, details there.

17:45

Lil'Bingo kicked my you-know-what...12:05 or some such.

Did the muscle-ups last night and already posted.

Today: "Death By Deck of Cards", a brutal workout I picked up at NW CrossFit (awesome people, btw) over the summer.

Hearts= Overhead Squats
Clubs= Power Cleans
Diamonds= Power Snatch
Spades= Push Press

Number Cards= value on card, Jack=11, Queen=12, King=13, Ace=14,

Joker= 1 (very short) minute of rest.

So a 7 of hearts= 7 overhead squats. King of Spades= 13 Push Presses etc.

Shuffled the deck and stormed through all 52 cards for time. Works out to be 104 reps of each exercise.
---------------
Kevin 21/190/5'7"

90lbs in 34:09. The same workout took me 44:19 on 8/4 with 40kg (88lbs). I also managed not to puke this time around. Wiped out.
----------------
Chris 20/185/5'9"

75 lbs in 54:55. The poor guy got 5 clubs in a row, something like 37 consecutive Power Cleans. Great effort. We are both totally spent.

#225 cfyogini

Sorry to hear about the loss of your friend. Hopefully the workout helped to take your mind off the grief for a while. All the best to you.

M/27/6'2"/160

120 pu (4 unassisted + 116 toe on chair)
120 chair dips

16:50

Tried muscle ups, could not get one. Will work on transitions next time.

Subbed 40 pull ups / 20 ring dips: 7'35

19:30

M/29/6'4/274

100 pullups 100 dips
Pullups assisted
Dips unassisted

27:33

did 40 sets of 3 pullups/ 1 ring dip in 27:12

just got my rings today. my mounting height for them is only about 6'6" - too low for muslceups.
what do you guys think the minimum mounting height would have to be? im about 5'10".

AllisonNYC awesome job on squats. Almost 2x bw. You are getting STRONG. Not a bad time on MUs either.

8:05 pr by 5:45 (had 4 failed attempts…2 on rep 30)

M/22/202

10:41

32m/5'8"/175
30 muscle ups. first time completing it.
20:45
probably went up and failed 60-70 times, loose form and loose your muscle up.

subbed 100 pullups, 100 dips

PU: 9:42 (PR) - 2 or 3 sketchy reps possibly
Dips: 9:14 (PR)

120 PU/MU

15:45

M/38/170

9:51. Got my first at L1 cert last August, and a year ago tried this wod, getting stuck at 17. Really happy with today, even though it is not earthshattering, looking at the other posts from today.

#225

my sympathies

thanks for your classy post - your friend, I suspect, would be proud

M/32/5'8"/175

18:00 PR Rx'ed
correction

CFWU
sets of six
120PU/120Dips
20:30 (last time 28:00)

75 dips / 60 pullups. Total muscle failure.

First CF WOD in over a month, coming off two (still not healed) herniated disks.

8:09 Rx'd

120pullups/120 dips
9:53

120 pull-ups
120 dips

All weight-assisted from 110 to 150 lbs

21:40

30 assisted muscle ups from japanese sitting position
35:33

last time:
120 pull ups/dips
22:16
(3 minutes better than last time!)

120 pull ups
120 dips
Intervals of 4 each at a time

29:59

Ouch town

please somebody can traslate to spanish please

First time posting on mainsite but have been crossfitting and posting on brand x for about a year.

30 muscle-ups(subbed 1 c2b pullup + 1 ring dip per muscle-up)

Time:4.59(pr)
Last time:6.40

I know its not the official sub but I did find the idea in a muscle-up training article in the crossfit journal. I believe its a closer sub than 5 pullups/dips and gives me the ability to achieve similar times. I have no room to hang my rings to allow for muscle-up training so I think this is close enough.

Anyone with muscle-ups please correct me if im wrong.

as Rx'd

18:48

1st time ever able to do a muscle up...and then 29 more! A little technical help went a long way. Psyched.

Wow. From reading your posts, you guys are incredible and I realize how far away I am from being in real shape. Here is what I did:

M/39yo/192/5'9"

120 Pullups consisting of:
32 bodyweight only
4 bodyweight - 25 lbs on Pullup assist machine
12 bodyweight - 40 lbs
28 bodyweight - 55 lbs
44 bodyweight - 70 lbs

120 dips with bodyweight only

These were divided into 30 sets of 4 a piece

Time was 34:15. I guess this isn't too bad for my first time.

I also ran for 2.21 miles on the treadmill for 20 minutes after. I am smoked, but I love it.

As prescribed: 8:49 (PR). Over 5 minutes faster than last time!

M/34/70/205/OKC

m/40/170/5'10"

15:51
120 pulls and dips
Alt 3 pulls and 3 dips

7/17/09 - 23:14 (alternated 10 pulls and 10 dips)

8:05

Got 12 in 19.25 followed by about 15 misses then had to teach class.
Still a PR for me with muscle ups

30 MU, green band assist, 8.37; finally getting some strength in false grip

front-grip pullups
bar dips

4 reps x 30 sets

17:00

on the tower at the globo

34/m/175

30 mu as rx'd 6:27

38M/5'10"/169#

Time: 12:16.

Only a few true MUs. Plenty of jumping and who knows what else thrown in there. Was going to start this off w/some heavy DL. But, I woke-up this morning with a sore throat and fever that progressed throughout the day. Plus, my core (esp. low back) and legs are crushed from the last two WODs. So I'm just glad I pushed thru the illness. I'll now stop whining like a little hamster and go to bed. So glad tomorrow's a rest day!

22M/6'3"175#

3 X CFWU
WOD: 20:38
60 strict pull-ups + 60 Jumping PU + 120 Dips

assisted muscle ups, getting so close
20:00

prescribed sub:

10 sets of 12 pull-ups and 12 ring dips.

in 13min25

as rx'd
5:54
still well off PR

On the bar:
5:53
Need to finally get rings!!

25:01 as Rx'd.
48/6'/180 No prob with dips but PU's took a while. Had the worst bar for kipping. wasted a lot of time going back and forth. I see a lot of people did sets of low reps (i.e. 3). I did high reps as possible. i wonder if the low reps is the best way to go for time (of course the PU bar and the dip bar would need to be right next to each other). Got a chance to pick a Xfitter's brain at the gym regarding MU's...so now i will practice. Love it

120 pulls ups and dips
15:25 (about the same)
m/52/215

did this today at our affiliate.

8:35 as rx'ed

used false grip with full ROM (hands turned out at bottom)

No MU for me as of yet.
so i practiced MU a bit.

90 Pu & Dips: 22:32

My rings are outside hanging from a tree and it started to rain really hard. The last 5 of each were in the rain and they took about 5 min to hit them with out slipping. So i called it a night.

I cannot do a muscle up yet. I cannot get the transition part down to save my life. I turned off the clock and did ring dips and pullups until I could not do them any more. Tried to do double unders and then did max push ups so I could feel like I accomplished something.

subbed 120 pull-ups and 60 ring dips
15:05

60-60 12:28 Half what it was last time though last time was February.

#225, our sympathies.

M/47/66"/135

11:36, as Rx.

PR by 5 minutes. No chalk or tape either, I was shocked. Next time, sub-7 minutes!

29/m/187

5:54

PR by :04.

M/44/6'0"/180
120 pull-ups and 120 dips broken up into 10 sets of 12. All pull ups first and then did dips.
13:35
3+ minutes better than last time!

D
@ home
120 pull-ups / 120 dips
dip tower LB

30 2:50
40 4:25
50 5:55
60 7:45
70 9:15
80 10:45
90 12:30
100 14:05
110 15:40
120 17:10

120/120 (as RX'd)- 32:30
4 mile run - 27:30

28/m/70"/175 lbs

20:04

120 pullups 120 dips
4 pullups, 4 dips for 30 rounds.

first 10 rounds no band/no assistance for pullups, then the last 20 rounds went to blue band knee. (40 pullups rx'd and 80 with knee in band)

Regular dips with full depth.

21 MU: 31.17

21:19
120 pullups 70 no assistance 50 with blue band
120 dips (as Rx'd)

4:34 on bar

37/m/185/6'
1 mile run at 8:10

120 pullups and 120 dips:
11:55

Didn't have rings, subbed bar MUs:

12:27

Do you know how some people have a tendency to pay themselves backhanded compliments when the comment on their workouts?

For example:

"Well, it's already been a week and a half since the lung transplant, so I thought it was about time to give myself a challenge.

I did "Kalsu" as RXed this morning. Was hoping for a new PR, but was really feeling slow, so it took me well over 6 minutes.

Oh, well. Maybe it was the compound fracture of my femur (damn shark attacks), but I didn't notice that until after the workout. Sometimes, my testosterone levels obscure my vision if I haven't had any breakfast."

Anyway, this isn't one of those posts.

My problem is, I'm not very good at pull-ups. Whenever they are prescribed (like today, because I can't do muscle-ups), I do them as fast as possible, until I am blue in the face and shaking from fatigue. Regardless, I am never (ever) even a little bit sore the next day, and I never seem to get any better at them.

I couldn't realistically be happier with my improvement in any phase of my fitness than I am -- except for the pull-ups. I'm sucky at them. I max out at around 8. I always have, and it seems likely that I always will.

So, does anyone have any idea what my problem is, or what I ought to do about it?

I will try anything, up to and including, branding irons, monkey testicle transplants and voodoo dolls.

It would be really cool to do double-digit pull-ups before I die.

Thanks in advance, etc.

--B

31m/5'9"/ 178#

11:04 !!! PR by 5 minutes! Paced myself! I love Xfit !!!

Hey Bill, try getting down your kipping pullups, thats what helped me out. I went from consistently around 10 up to a pr of 24 in about 2 and a half months. thats 24 strict pullups but i needed the core strength i got from kipping to do so. It might work for you too bud.

Alternative-19:52
120PU/120Dips

Used the blue and purple band for dips and purple band for pull-ups.

M/25/155#/5'7"

as rx'd

time: 9:38 (bench mark - just got rings)

Pilates routine to warm up.

Puppy scaling --
40 beginner ring pullups: 3:40
40 beginner ring dips: 4:06

Lost an indeterminate amount of time adjusting the ring height between the exercises.

Warmup included 5 bw dips, 5 bw pull-ups.
15 failed muscle-up attempts (I think my problem is a combination of lack of strength, lack of hip propulsion and inexperience using the false grip...)
5 weighted reps (pull and dips) w. 10lbs
15 weighted reps w 25 lbs.
45 body-weight pullups and dips.

Total: 85 pullups (20 weighted), 70 dips (20 weighted)
Time estimate: unavailable---a trainer at my globo gym stopped me midway throughout the workout, mentioned he noticed I've been working on snatches, had a client cancel on him, and offered me a free hour to work on my snatch form). Score one for globo gyms!

I'm not sure I have a kipping pullup. But I've noticed that my pullup is become more and more driven by an explosive hip thrust. Newbie question: this is good, right?

26/m/5'11"/185
20 in 24:30
then a bunch of fails until 33min
finished out with 10 jumping

Felt really good at the beginning. Had 6 in 2:50 and 15 at around 14. Just hit a wall at #16.

44/169

As rx'd:

9:44 - Second best muscleup time of the year.

Bill, I don't know how much pullup work you are currently doing but I would start incorporating additional pullup work after completing the WOD (except for when we actually do pullups as part of the workout). I would also try doing some weighted pullup work, without doing the exact same pullup workout every day. Change the pullup excercise each day, even if it is just switching hand position (palms facing towards you one day, away the next, good luck.

Level 1 at Watertown this weekend was unforgettable. To say that I have found the true path for the rest of my life might sound cliche to some, but I believe that other CrossFitters will understand. As a mom of 4 with no athletic background until 2 years ago I have experienced a complete metamorphosis and I owe much of that to CrossFit. This cert only deepened my respect for the unique combination of open-source information sharing and data-dependent INTENSE work that is CrossFit.
Chuck, John, Dennis, Eva Claire, Jenn and Pat- amazing transfer of information. I have spent my entire life in classrooms and learning environments, and you each brought the goods. I feel like I had my brain opened up and two encyclopedias stuffed in... and more importantly I know that this is only the beginning of a life long journey.
Thank you also to Lisbeth, Jen and all the CrossFit Watertown team for being gracious and highly inclusive hosts. I felt the community immediately and profoundly.
And finally, to the Manimal, thanks for the coaching of my husband during that nasty Fran when he could not breathe from the damn asthma... he'll never forget it nor will I.

Rx'd : 4m50s

Pack. 60 assisted pullups, 60 assisted dips. 10-14 plates. 16:00.

12:30 as Rx'd, but on bar.

Decided to do 1 MU at a time, in sets of 5. Ended up with a PR that improved by at least 10min, in addition to saving my hands. So in the end, more power output.

24/m/160/5'9"
10 jumping muscle ups
80 pull-ups
80 dips
26:28

4:40 as rx'd

* most reps full ROM
* first 10 reps in a row

m/36/186/6'00"
120 PU/120 DP
22:17
Still can't do a bar muscle up, frustrating!

6'4" 245lbs
15:01 as rx'd

I tried to work on some Muscle Ups with another Crossfitter before starting the WOD. I know I cannot do them yet, so I wanted to work on it a little before starting. Tried a few and got some awesome advice.

Then I started the WOD doing the Pull ups and Dips. I did sets of 4 PU's and 4 Dips.
For the first 10 sets, I used the rings for the dips. After that (40 ring dips), my ring dips were pretty sad so I used a dip bar for the rest fo my workout.

I only did 20 sets (80 Pull-ups and 80 Dips) and was out of time and my PU's and dips were not looking too hot. Took me 24 minutes to get this all done.

All legit MU. All were singles, unable to string together, but felt strong through all 30.

How do you NOT lose your false grip on the negative?? I always do.

6:43

Aloha,

Jordan

Scott m/49/6'/208
Janet f/50/5'9/160

We did pull-ups and 1 standing ring dip we took turns for each muscle up.
Janet did 3 pu's and I did 4.

25:19

m/39/5'10"/195
120 pull ups 120 dips 16:04
30-15-15-10-10-10-10-10-5-5 reps per set

Anybody looking for a set of rings should check these out.

http://www.muscledriverusa.com/gyrip.html

I bought these about a year ago, and have been really pleased. The price is best I've found. Very strong, solid rings, and they come come with straps too. Excellent grip on them, even without chalk. I used a can of spray Stick-um today to do my muscle ups, and I liked it a ton better than using the chalk. My hands stayed in place, and I was able to put several muscle ups together without coming off the rings.

120 pulls
120 dips

33.35

First time completely un-assisted:)

Manny Bustos

CFWU1

As Rx'd

6:37 (PR)

8:49 No rings, so MU's on a pullup bar

25MU--> Busted callus open on palm
20 & 20 PU & Dips

First time ever doing more then 3 MU...

Going to knock this one out soon...

SHOUT OUT TO LEE PAPPAS!!! :)

12:57

14:15, PR.

first time ever doing a crossfit exercise... 120 pullups + 120 dips = 38:25

i also ran 6 hard miles earlier in the day... probably not supposed to do that

9:26

22/M/150/5'7"

16:47 RX'd

First time doing this WOD. It's a beauty.

7:11 Rx'd

~10:00

Blew my load in the beginning trying to set the FOB bar MU record of 15. Failed on 15th. Muscle failure after that made my time much slower than before. All this was compounded by the 10-miler I did the day before. It sapped me more than I thought. Look to keep improving and being able to do this on rings when I get home.

Well, I just saw one that was around 33 minutes, but I was going to say that we've got about the slowest times on the board. Did all 120/120 in sets of 4. Jackson's about 60 lbs lighter (and 8 inches shorter) than me, so he finished a little ahead. His dips were faster, my pull-ups were faster.

Me-31:50
Jackson-30:40

No warmup, pressed for time

WOD

40 pullups, 40 dips

17:40

M/41/195/6'2"

7:00 as RX'd

First time ever. Good stuff, I'm hooked!!
34y/o 5'11" 192lbs.
Pull Ups
11 sets Full Body weight
5 sets assisted
Dips
8 sets Full Body weight.

Nice workout...looking forward to joining my local crossfit gym

6:15

30 assisted _attempts_ from gravitron machine. Not very happy with the intensity I put in here. Will go with pu + dip and work the mu seperately for future wods.

16:00 120 pu/dips
slowed down by cable fly crowd

I was so excited to get this WOD done that I missed reps because I wasn't focused on the task at hand and tried to rush through it... oh well.

My time: 18:15

My PR: 12:20

At least I can look on the bright side and I didn't go over 20 minutes! :)

At the end, as I was breaking down the rings, the metal latch just had to come flying at me and bonk me in the shoulder... Thanks for reminding me about me not getting a PR!

I tried to avoid scrapes but my right wrist got burned. Oh well...

"PROPS TO THA FRAT!!!"

Franiel

P.S. this WOD is my newest favorite now! :)

C: 7:40 rings above head level and minimal jump assist

BG: 10:25 1st 15 w/ toe support, 2nd 15 rings at eye level and jumping

hung the rings on a tree outside of the football stadium, heat index = 95 degrees. filthiness.

um no rings around here so did pull ups, pushups.
-Still working on getting more pull ups. My limit of true pull ups was 10. Then I started doing assisted pull ups with real pull ups subbed in whenever I could manage.

30 pullups, 40 pushups.
I took it easy on the push ups today. I still can't walk from the pistols on Saturday!
:)

Time ~ 10 mins (?)

7:45. Had never done these before. Used the wall in my backyard. About 6.5 feet. 30 muscle ups. Had to jump. Good start!

No rings, so 120 strict pullups = 36 minutes, 120 dips = 10 mins.

Male 37 160 5'6"

as rx'd 12 something...think 12.20 but forgot.

48 - 6' - 210#

As RX'd:

7:23

f/29/135/5'5"

pullups & dips (tried muscle ups on rings at the park- good on the pullup part, but wasn't able to get any further)

2 set 10 each then sets of 5 - lost count in the middle so I did either 120 or 125 of each total

24:05

10:30 as rx'd
Broke up in sets of 3, generally
PM, garage 65F

9:11

Compare to:
090717 - 7:53
090529 - 7:11
090412 - 11:40
080926 - 12:03
080801 - 14:41

28/m/79kg

Drilled MU progression; confident for rings at shoulder height.

Thank you to Andy, Freddy, Chong, Josh, Jason, Jolie, Drew, CSNSC, and all the CrossFit staff for such a great cert experience. You guys did an incredible job and we were fortunate to learn from such talented and knowledgeable athletes.

My brain is crammed with information from the whole weekend and am eager to start applying it. The experience is legit from start to finish and very well orchestrated. If only a paleo/zone-friendly lunch was served, it would have been the icing on the cake =).

36/M/215/74"

No rings so I did 120 pull ups and 120 dips. My last 30 pull ups were assisted because I had virtually no strength left in my arms. All dips completed as rx'd. Very sore today, but feeling good.

Ran 2 miles then commenced WOD
Total time for WOD: 27:26

68"162lbs27yrs

7:10 rx'd

as rx'd

4:45

after a week and a half off with a virus and then surgery and then an infection. been a tough week.

good to be back though. still cant walk properly or run

Got my first Muscle Up on rings 11 days ago.

As Rx'd 18:37

I know I can bring this time significantly next time.

Levi was in the same boat as me. He got his first one out on the same day as me.

As Rx'd 12:31

as rx'd

TIME - 9:41(PR by 2 minutes)

M/41/6'0"/192

Sub'd for 120 pull-ups & dips

19:51 (2:35 slower than last time)

m/27/200

subbed pull-ups and dips

19:34

M/23/5'8/175

120 pullups 120 dips

15:23

First WOD - M/28/5'7"/172

60 PU - 60 Dips

8:47

120s

20:03 KAF

1 ring mu
1 bar mu

112 pull up/dips broken into sets of 10-20

15:35

If I do my dips and pullups on the rings, do I still need to do 120? Thanks,

Before starting this I did 4 sets of Bench and Incline bench - 4 sets of strict pull ups and rows.

THEN THE CROSSFIT WORKOUT
– 120 pull ups, 120 dips – 15 minutes

COmpleted dips and pull ups
12:38

M/29/6'4"/205

Rx'd

10:01 PR

60 pull-ups, 180 bench dips, 23:12

Forearms & grip wore out before anything else, not winded. Changed pull-up bar grip thanks to Coach Rip and Steven Low saying to use more finger and less palm. No hand pain.

120 pullups 120 bench dips
18:48

Can't do 30 MU just yet, but I decided to do:

As Many As Possible in 15 min.

Total = 13

That is PR!

m/45/165

10/10 x 12 sets
alternated grips on pullups

18:10

WOD - 19:11

30 ring muscle ups:

all singles
18 through 5min

09:47 10/05/2009
23:46 07/21/2009 (23)
25:49 05/29/2009

120 assisted dips
120 assisted pu's

23:50

Ouch.

M/20/6'1"/198

As Rx'd 9:25

Had 20 @ 6:00
Had 26 @ 8:00

Did Extra Credit and worked on butterfly.. 50 PU and 50 Dips in 8:00
So sore..

41.24 pr by 5 min
10 pu, 10 dips etc =120

Had an AMAZING experience at the CROSSFIT LEVEL I CERT In Watertown!. What a weekend! The trainers were ALL unbelievable! I have a whole new respect for the PVC Pipe! Just an overall terrific weekend full of learning!Thankyou to all the trainers and to EVERYONE at Crossfit Watertown for making this Cert happen in our own backyard!

31m/180

5:10 as rx'd

pr using full ROM at bottom

M/25/5'9"/185

"CFSB" Deadlift 3x3, 12-9-6/WU 185x10, 225x5, 265x1
285x3
295x3
315x3PR
225x12,9,6

5-10 min rest then METCON

3 rnds of 250m row, 5 115# thruster, 10 burpee pullups
Time: 14:04 1st rnd was 500m, 10 thruster. I cut the two in half to get the required CFSB metcon time of 10-15 min.

DO WORK!!!

first time ever doing this WOD with rings. PR with bar MUs was about 7:55. I also haven't been working out very much the past week and a half due to very sore abs from that damn GHD workout.

All MUs strict no kip, full extension at bottom.
18:50...very disappointed with that time.

My PR is 00:30:21.3
for 120 pull ups and 120 dips

Great Class taught by Chuck, Bobby, and Mike! Fort Gordon Fire Department thanks you all once again for the wealth of information we received.

CFWU- minus pu's
3x's
800 meter run
200 jump ropes
21 pu's (jumping)
32:12

as rx'd
9:16 pr
thnx coach

120 pull-ups and 120 dips.

Time: 15:47 (PR by over 3 minutes).

Last time, did 12 sets of 10 each. This time, did 8 sets of 15 each. 30 seconds or rest walking from pull-up bar to dip station was well needed.

First 4 sets were ~6:15; last 4 sets were ~9:30.

Left shoulder and biceps feel tired but not sore at all after this - think I am pretty much past the injury (knock on wood). With a little more work, I might be able to do this in 6 sets of 20 each. Ugh, that sounds awful. I think I need to learn how to do a muscle-up.

wu 5 min row

as rx'd

10:38 PR

As Rx'd
5:33
- not turning out at bottom

f/26/140/5'3"

10 rounds: 12 pull-ups, 6 ring dips. Have to get muscle ups soon. 22:31

30 Bar MU

11:41

First time through this workout
Got through the first 20 in under 5 min. but after that i was just smoked. Faster next time!!!

SUB 90 bd (t)
SUB 90 80# pd (t)

8:49
previous 19:01

M/32/6'3"/205
18 Muscle Ups + 48 Pullups/48 Dips: 20:10

Previous:
3 Pullups+3 Ring Dips = 1 MU
22:18

As RX'ed

9:40

Did 4 straight off the bat, then 2 sets of two, then singles. It's funny, they don't seem so taxing but the thought of immediately doing another seems impossible.
First Muscle-Up I ever did was about 3 months ago, I guess I can't complain.....very happy with my first attempt!

30/m/72"/185#/Camp Taji, Iraq

CFWU x3
10:47 baseline...

Baseline set now that I'm doing these things. I need a higher bar to hang my rings from...

as rx'd
11:25
I tried to pace myself from the very beginning. so stuck with 3 in a row instead of the customary 8. Didn't work. pr is 6:30 from 2 years ago

120 PU / 120 Dip

Mostly jumpers on the basement crossbeam, again.

8:25

120 PU
120 Dips

29 Minutes

Cant wait till I crush this next time it comes around.

CFWUx3 (no PUs or dips)
6:58

Got a big, fat, DNF on this one...stopped at 70 and 70. Kinda frustrated with it. Any ideas on how often to do pull-up type exercises before it becomes over-training?

CFWUx3 (no PUs or dips)
6:58
Meant to add:
3 sets of 5 for first 3 minutes
set of 3 then tried set of 2 but failed on second rep.
Singles the rest of the way.

Goal is now to get 6 sets of 5 for sub 6 minute time.

m/28/171

120pu, 120dips

25:00

f/26/128

120pu, 120dips

26:00

120 pullups (60 strict, 60 kipping)/120 dips

Time: 25:22

Just got back from the level 1 cert at CFNSC, just wanted to say what an absolutely wonderful experience it was. I learned a ton and can't wait to do my next cert. Thanks to the staff at HQ, you guys are awesome!

Semper Fi - Billy

Cfwu excluding pu/dips
45 pu/ 45 dips
12:40
pu where mostly jumping

30r in [5:20] using MU progression here:

http://www.youtube.com/watch?v=QymWFo0ClZc

7:27

21/m/157/5'8

35-45 mins
First 60, 20 lbs dips, 30-50 lbs pull
Second 60, 30 lbs dips, 60 lbs pull
Painful

in sets of 4:
60 assisted pu (12 each with #30,40,50,60,70)
60 assisted dips (20 each with #30,40,50)

ran out of time at gym
~30:00

Looking forward to crushing this next time

6:25

30 Jumping Muscle-ups for time

Rings just slightly above top of head.

M/32/144lbs/5'5"

17:34

Just did the Level 1 Cert @ Crossfit Watertown! Awesome instructors, beautiful location!!! Thanks to all who set it up and executed it! Hope to have certs at our own box in the future!!! Can't wait!!

couldn't do muscle ups still...120 pullups/dips
26:34

24/M/170/5'10"

120 PUs/120 Dips
16:38
Had to slack toward end, felt hands tearing in spots and prefer slower time to ruined grip for the next couple days.
3 good blisters but no open tears...thank the Lord

as rx'd 6:36 pr.

RX'd for the first time. 15:23

17+

Awful day. Started too fast and got a PR 6 in a row, then 4, then fumbled through singles for the rest. Tweaked my neck again at #15. PR is 9min and change.

120 pull ups
110 dips
10 assisted dips
18.28

15:42 as rx'd. First time doing muscle ups (never had rings before)

25/m/200

25/m/6'1"/170

120 pull-ups
120 dips

17:09

50 assisted muscle-ups (red band supported from waist up and a small push off with feet to assist with transition)

16:57

31/m/196

10:37 as rx'd.

arms slightly bent at bottom.

Julie-90 pullups and 90 ring dips. used 1 band for pullups and 1 band stretched between two bars for dips. Dip band set at 4 below max height. Took 18:26. I was impressed.

8.50 missed a pr by 1.25 that sucks

no rings so did a wod from a local crossfit website

3 The Bear
30 pushups
3 The Bear
30 Thruster
3 The Bear
30 D-Ball slams (subbed 2 ppod kettlebell)
3 The Bear
30 Burpee Dead lift
3 The Bear

bad time of 23:30, and forgot to do a set of 30 jump squats. oh well it was still killer, burpees did it to me.

oh and props to crossfit san jose for the great workout

m/36/212/5'11

Performed on 10/6/09

100 lb pulley M/U
10-10-6-8-10-8-6

13:41

age 19 bw 170

6:03 doing 20 instead of 30. first time doing real muscle ups with this workout

I sis 150 pull up and dip variations each. Most were not full ROM = 13:46.13

did 120 pull ups, 240 dips (don't ask why)
49:57 dips were a goat--not anymore

As Rx'd
6:12

7:27
60 pullups and 60 dips

18:01 pr for 120 pullups and 120 dips

15 sets of:
4 Pullups
4 Dips

8:20

First time doinfg this WOD so I thought I'd scale back build a good base to work on. I don't have rings and I know I would have to do MU progressions, so to the pullups and dips I went!

M/39/195

As Rx'd: 11:42

7

74 pullups and dips in 13min

I went with 30 sets of 4 pullups and 4 dips to try to keep with the 30 muscleups theme, I really need to work on muscle ups, I should be able to do them by now.

22:52

120 pullups
120 dips

9:26

F/45y/62"/134# JULIA
30 Muscle Up Progression from Squat
6:00

M/40y/68"/160# GEORGE
30 Jumping Muscle Ups with Rings at nose height
17:30

15 MU's + 60 strict pullups + 60 dips
everything done on rings

26:52

18:33

60 pullups
60 dips

30 lbs assist on all

Bar MU's

7:00

34yom / 208lbs

Puppy:
40 pull-ups
40 bench dips

5:06

Had to break up the pull-ups after the first 9. Had to go to jumping pull-ups after 25 or so. Knocked out the bench dips in two sets.

49/m/190

As rx'd. 8:30. 24 secs slower. goin dooowwwwnnn!

As RX'd 39 minutes
First time and wrists are in shreds. but TOTALLY worth it..

scaled to:

60 rounds of 1 pullup & 1 dip

20:53

sub 120/120 pull/dip nearly all strict form and came in at 23:19, WU was 1 mile run cool down was same (1 mile run). I love this stuff! I am improving daily. recent accomplishments include 3 mile run in 17:47 first time i have ever broke 19:00 and I think its all the confidence crossfit gives me.

As RX'd 7:57 PR. Prev. PR was 9:45. Coulda gone faster in retrospect but didn't want to get stuck on the last reps like I have previous time. Felt like I coulda done muscle-ups all day!

male, 37 y/o, 149#, 68"

WOD modified
75 pull ups
75 ring dips
Time: 16:02

27 in 4:39

39m/6/190

5:49 pr w/turnout

120 pull-ups / 120 bar dips
Broken into 10/10 sets
3 sets of 10 each unassisted
9 sets of 10 assisted with machine
15:50

m/31//5"10"/254

120/120 in 24:11
had to use band assist on final 60 pull-ups.

Did 100 each pullups and BW dips

21:00

I had a blast at the Level 1 cert this weekend at CFNSC!! Andy, Jolie, Kalipa, Everett, Drew, Freddy, and Chong - you guys did an amazing job. You all have a tremendous amount of knowledge as well as humor, you are an inspiration to us all. And thanks for putting up with the camera all weekend!! Keep up the hard work.

120's, 20:18

M/20/170/6'2

as rx'd

14:35

felt good

120 pull-ups
120 dips

16:55

120's 19:01

Dips were partial body weight.

20:15 100 pull and dips 20x5,5
23:30 + 20reps 100lb pulldowns and dips
did bench press pulldowns 1st

120/120

12:13 pr

20 muscle ups in 45:00

Every one of them hurt.

You know it's sad when I occasionally click on the comments link to see what people's times are and I have to scroll through 500 comments to find someone who actually posted their time as oppose to rambling about nothing.

Thank you to those people.

6:01 as rx'd. First time using rings for MU's, need to learn the false grip.

Did swings, etc on the rings for fun.

then 30 bar MU's in 4:30.

Now I have three blisters on each hand, one under each callous except my index finger. I'll be hating the row/SDHP/PU AMRAP.

went home and did CFFB with my girlfriend. 5 easy rnds of:
15 pushups, 100m run (:90 rest)
runs avg :23 sec

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

60 Pull Ups and 60 Dips

13:39

18:34

120/120
8:56

Time: 15:00
these were jumping muscle ups

120's - 20.03.46

110 pull ups - gotta build up those calases.. sliced my hand open again haha

50 dips - 70 160-140lbs tricep pull downs.

dips killed me especiall after the pull ups.

great work out though!

M/27/200

20:00 min

50x kipping pull ups
50x dips on parr bar
20x kipping pull ups
20x dips
20x kipping pull ups
20x dips
10x kipping pull ups
30x dips
20x kipping pullups

m/21/156/69''

as rx'd

16:05

7:32 (pr 7:31)

Bombed this WOD. 90 pull ups, 90 ring dips...15:00. Joint soreness during the later ring dips made me shy away from high intensity and full scale.

Still working to get the technique down and very much assisted by starting from the knees and kicking up a bit with the toes for the transition.

7:27

After this did 3 sets of 10 ring pull ups, and 10 ring dips. Rings hung off the tree in the back yard.

Sub 90pulls/dips @ 3:3 reps of each

Jad-13:02
Dave-16:38
Frank-15:36

120 pu:dips 30 rounds of 4:4

16:47

120 PU; 60 ring dips
13:21

9:14

5 Muscle ups
10 sets of 10 of:
100 pull ups
100 dips

m/31/6/205

120/120 in 19:05.

Done in 9 sets of 10, 4 sets of 5, then 1 more set of 10.

7:19

53 pull-ups and 63 dips

15:59

120 pull ups 120 bar dips broken up in to alternating sets of 30

17:26

as rx'd and first time ever able to do a MU

18:48

40 Pull ups
40 Dips
Split into 2 rounds of 20

8:49

M/25/5'9"/195

60 pullups + 30 45# assist pullups/60 dips + 30 45# assist dips

~ 30 min

08/09/09
M/34/79

As rxd
9:27 (PR)

Previous best: 30/05/09 - 23:17
Dramatic improvement and hands not torn.

120 and 120
20mins

as rx'd
6:50
all singles. Started off with one every 10 seconds, trailed off after 15. Pulled last 4 as quickly as possible.

set 1
4 muscleups
44 pullups
60 dips

set 2
60 pullups
60 dips

13:29 as rx'ed

90 pullups & 90 dips. Broken into 30 sets of: 3 pullups, 3 dips

9:12

1st attempt at muscle-up; started on knees with toes on box

5-5-4-3-2-3-2-2-1

9:08

90 reps next time if I'm still on my knees.

as rx'd

13:50

12:02 pr

M/53/142/5'8"

As rxd 6:47

10:04 as rx'd

I definitely could have gone closer to 9 if I'd had my rings hung in a better position. They weren't hung quite high enough which made it hard to finish the movement at the top. Good night CF nation!

As rx'd
6:28

First time doing 30 muscle-ups.

Attempted to do the first muscle-up independently for about 7-8 minutes and didn't happen (had trouble with the transition from the PU to the dip position). Finally, got assistance to get the first MU and then was able to kip the next 3 or 4 MU by myself. Able to do the next two rounds like that. Then had assistance with the transition for each rep to complete the rest of the 30 MU.

Definitely, would have had a better time if I had assistance with the start of the first MU.

24:49

first time doing this WOD
These are tough need to learn how to kip,
my kip sucks right now and thats what is
hurting my muscle ups.
performed them assisted with a push to
get on top of the rings.

14:25

12 mins on the Dot. The last set of pull ups are still not good enough :S.
71/5'11/23

i'v got to keep at it :

Subbed 4x pull-ups and ring dips. After 18 rounds (~21 min.) had to use rubber band assist for the dips. Total time ~36 minutes.

MU: x30 2-band assist, rings @neck height
9:28
Took my time and worked on false-grip. Wrists sore, need to work grip on pullups.

Sub'd 100 pull ups/100 ring dips: 11.09

120 pull-ups
120 ring dips

14:10

2 mile run

120
120

17:10

m/30/6'/168

behind. on the road. 120 pulls, 60 assist dip, 60 slight incline pushes. approx 30 min while at playground in wenatchee w/ my daughter.

Jeff @ work
sets of 3
4:25

The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups

Did 20 only - bruised the daylight out of the 'heel' of my hands. Ouch!

4:34

M/30/170/5'10"

As rx'd:
6.43

120 pullups and 120 dips

30 sets of 4 pulls and 4 dips

15:53 mins

m/40/67"/185#

warm-up

3 rounds
5 double unders
5 box jumps 20"
10 OHS with PVC
5 GHD's

WOD
30 muscle-up progressions (rings at 51.5"): 6:35

120 pullups/120 bar dips.

too long to measure...30+

M/ 35/ 131 lbs/ 5'-6"
As Rx: 17:50 ... horrible.. that's like 7 minutes or more than what i was going for. I was NOT going ot count any half reps. 100% legit, but the real problem was that I had to keep adjusting the rings becuase one was continuously slipping down so after about 14 I decided to just remove the lower rings and just use the upper ones... much much better.. after that I went a lot faster... I'll start that way next time... also this was my first really early WOD in a while.. 6 am firing is a little slower, but a fun WOD none the less... finihsed with some clean & jerk technique and streatching

Didn't time it. Did 108 regular dips at body weight. 108 pullups on pulley (250 pounds)

30 Muscle-ups for time SUB Muscle-ups (assisted) from kneeling position

10:10
------------------------------------------------------------------------------------
Compare to 090717

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

11:31

41 Burpees
WU
Kneeling MU (rings @ 51")
12:59 went slow and worked on good form and negatives.
M/48/195#/72"

25 reps in 40 min

120 pullups, 120 dips
sets of 5 - first 60 pullups unassisted, 2nd 60 assist level 8
24:30

Rx'd

5:58

As Rx'd 6:30

As Rx'd 6:30

40/M/190--Denver CO
On pullup bar: 6:28 (new PR)

as rx´d 7.31 (pr)

120 pullups
120 dips

31:37

120 pullups
120 dips

Did 4 each at a time to simulate muscle

Around 27 minutes

did this today, 13/10/2009, instead of CFT. still haven't received the shipment of equipment.

did ten sets of three alternating with workout buddy

time: 9'05 (pr down from 10'50)

First 20 pull ups unassisted
95 lbs. assisted after that

First 30 dips unassisted
95 lbs. assisted after that

25 mins.

M/20/5'10/140

120 pull-ups and 120 dips, doing them 4/4

22:15

EJ
M/36/165
7:45 RINGS/5:23 BAR PR
EJ

2341 assisted big time

34 yom 199 lbs

50 pullups and 50 dips in 6:28, one second slower than laSt time. 60 in 9:08. Last time was 9:27. Done on pullup assist machine

20:00

4:52 as Rx

120 PU's/Dips. 20:22. PR is 1900.

120 Pull-ups 120 Dips...17:20

CFWU lite
Followed by 

120 pullups and dips

Did as many as I could to begin with then settled on 4pullups/dips until done.

20:24

30 x MU:

5.19
(almost full extension)

23:50 as rx'd

20091016
WOD091005: 30 Muscle-ups for time
Did 20 MUs in 23:30. Took 3 tries at the last one.
First time with this many MUs.

m/35/5'9/170

Took off. In Las Vegas after cert. See 7/17/09 for compare to.

23.m.138.65"

as rx'd
7:29

Last Time:
8:00

PR:
6:12(PR)

120 pullups/120 dips

19:06

9+ minutes less than last time.

29/m/185

as rx'd: 5:28 (PR)

M/31/5'9"/152

8:48

Did my first ever bar muscle-up today!

did 19 in 30 minutes

As rx'd 9.16 PR

Meyer PR 11:02

Stocker 120 pu/ dip
first 25 assisted w/ 16
last 5 assisted with 18
21:05

14:03

As Rxd

15:14

6:05

SUB 120 PU/DIP

11:32

M/39/182/5'10"

WOD 30 M/UPS
11.15
got 18 in 9.15,then elbow pain was too much,so finished with slight j/m/ups for the rest,elbows knacked !

last time was 6 minutes, this time I came in at 5:35. Done on a bar, no rings.

worked on snatch a bit after.

as rx'd

TIME - 8:18 (PR)

CFWU x 3

120 Pull-ups
120 Dips

21:24 beat my last time by 3:04

M/40/6'1"/250

did 90 pullups (assist level 10 after 40) / 90 dips

18:10