Oh man, I didn't get my rings yet

Gillian and Jeannie,

Great job to both of you, two strong beautiful women doing an incredible job on Nate!

Can't wait to watch both of you on November 14th at CrossFit Long Island City when Gillian does her fund raiser for Hope for the Warriors.

You are both Monsters Athletes!

Mac

I cannot wait to attack this WOD in honor of a hero. Look out Pukie!

Oh dear.

Posted this for yesterday but need a reply about the DL.
made up "Michael" Today. 22:55 followed by the 7 deadlifts I missed the other day, all 7 DL @ 425

Question about DLs: My PR is 475. I have been performing the 1x7 around 425 to improve grip strength and form at the heavier weight. After Michael today followed by DL I pretty muched ripped them all off of the floor. How long do I wait until I try and obtain another PR? Has anyone else dealt with this?
thanks
Gabe

Great video girls !! You guys make it look so easy. See you guys on November 14th to support a good cause.

Anthony

Gabriel #5

I always try for a PR whenever those types of workouts show up. I would just wait until the next time that workout comes up again, and go for the PR then. There is no need to be in a hurry, you can probably already blow away your 475, it's just a matter of confirming it.

Tonight/last night (10/26)... I did Sunday's WOD, "MICHAEL". As soon as this WOD was posted, I was excited... Instead of 800M, I actually did 1100M (to the end of my street and back).

1) 11.18 min.
2) 11.17 min.
3) 11.32 min.
TOTAL = 33.67 min

There has been a trend of hero WODs lately. I can't do muscle-ups yet, can't do HSPUs yet, and can't do KB Swings yet. Tomorrow is a running/rowing day!

OoOoLaLa! I love Nate. My muscle Ups and HSPU's are way dialed.. the KB swings are going to be the only sort of hard part.

haha... small correction, sorry... Total time is 34.07 :-)

Does everyone do the warm-up?

3x 10-15
Overhead squats
sit-up
Back Ext.
Pull-ups
Dips
I am totaly gone by the end of the WOD. Sometimes it dose not take long. Like on Tommy V only 8.5 min. Maybe I scaled to much on my pullups too much assistants or maybe I should do more for the sub on rope climb.

#9, do the progressions, rowing and running wont help you get to that first MU, HSPU, KB swing. Good luck, 3-2-1 go!

Hate to be annoying, but no one has answered my question. Why was my post yesterday deleted? I got Barry's answer, but he really didnt say anything besides "we already talked about that, dummy." Again, at my cert they said this was an open forum. What's up?

Heavy heart today, not only for the lost warriors, but for the family of a 13 year old boy who passed this morning.. To those who have children, hug them a little closer because you never know when they will leave you. Evan was a talent and healthy hockey player, the son of my wife's manager... No idea what happened yet, other than that he felt weak and through up after a hockey gaem on the weekend and then lost vitals today at home... Prayers for the family - little brother, mom and dad...

I've been a little behind on WODs but not giving up ever!

Today I finished last Tuesday's "Tabata Something Else with 49PUs/69PuUs/67SUs/127Sqs = 302... Got a ways to go with my muscular endurance!

Finished up after a ten minute break with the deadlift 1-1-1-1-1-1-1 reps = 315-335-355PR-365PR-375PR-380PR-365...

Strength increasing but need to keep pushing my intensity level!!

We're blessed to have the opportunity to CrossFit - to even live life at all..

Heavy heart today, not only for the lost warriors, but for the family of a 13 year old boy who passed this morning.. To those who have children, hug them a little closer because you never know when they will leave you. Evan was a talent and healthy hockey player, the son of my wife's manager... No idea what happened yet, other than that he felt weak and through up after a hockey gaem on the weekend and then lost vitals today at home... Prayers for the family - little brother, mom and dad...

I've been a little behind on WODs but not giving up ever!

Today I finished last Tuesday's "Tabata Something Else with 49PUs/69PuUs/67SUs/127Sqs = 302... Got a ways to go with my muscular endurance!

Finished up after a ten minute break with the deadlift 1-1-1-1-1-1-1 reps = 315-335-355PR-365PR-375PR-380PR-365...

Strength increasing but need to keep pushing my intensity level!!

We're blessed to have the opportunity to CrossFit - to even live life at all..

m/22/150/5'7

with 1.5 pood kettlebell:

12 rounds even

short of pr by two rounds; kept a 1:30 per round pace last time, didn't this time, it showed.

S/f

what is a good sub for HSPU's?

modified:

6 pullups (front-grip)
6 parallel dips
12 pushups (still can't do hspu)
8 70-lb overhead swing

12 rds

This looks great!

Need advice from anyone that knows...
Blister management. Just started a personal challenge of 100 pullups a day for 100 days. The pullups kick my ass, but manageable. My hands have a harder time iwth blisters. I guess tape techniques would be helpful. How do you tape the part of the hand where the finger meets the palm? (efficiently) Thanks for any help!

YAY! even with a jacked foot and mu subs this is do-able for me :) *HAPPY* GIRL!! Time to get crack-a-lakin - GO FRAT GO!

From #21...Me

Did a quick search on google. If anyone else was wondering a good tape technique, here is a video...
http://www.crossfitdavis.com/crossfit-davis-blog/378-how-to-tape-your-hands-for-pull-ups

Kurtis Bowler is the shiznit!

first nate since i can do muscle-ups

working on the night shift, its gonna rough

Heh whats up guys, i know this is off the subject but does anyone know Todd Widman, we served together in Camp Lejeune.

Herm, apparently #13 must be new cause he thinks you must be a noob. I had a good chuckle at that comment. Good luck with the shoulder recovery, I have a torn labrum that I am fighting through due to the fact that my bro and I just opened up a box here in Utah.

Oh this is gonna be a good one.

Anyone know the sub for kettle bell swings?

I did this one today actually. 16 rounds of fun.

#29

Just swing something that weighs 70 lbs, a dumbell for example.

still rehabing shoulder injury from an odd inside take down at work

going to sub chest to bar pull ups 3reps per round for the muscle ups, no rings anymore

looking forward to this, my gym is becoming very douchy when it comes to not doing "conventional" training

#14 Parker

what was your question?

if it was why your post got deleted then don't know. Was tere anything in it that may have been filtered?

#14 Parker

what was your question?

if it was why your post got deleted then don't know. Was tere anything in it that may have been filtered?

Thanks Tommy. My post was a link to a crossfit-critical blog/article. I won't put the link up, but it was titled "cultfit" in case you want to look it up. It was very, very biting and caustic. I admit the article was vulgar and at times immature. But points were made therein that I think CrossFit the community and CrossFit the business would be wise to at least look at and discuss. It is an extremely polemical piece, no doubt, as i'm sure it was intended to be. But one of the main points of the article was that crossfit was "cultish." Editing this message board, which i was told at my cert (level 1) was open to any opinion, lends undue credibility to that author. I'd like to intelligently discuss some of the issues raised by the article on this forum, but so far no luck. I also recommend reading the comments, especially by John Scheaffer of the former affiliate CF Greyskull (which is apparently now called Greyskull Barbell Club). One more thing, if CF doesn't allow criticism, then it can't truthfully claim to be "open." Not only that, but blocking out critics leads to confirmation bias, and erroneous conclusions. I have checked the message board for this discussion, but it seems that the posts, if they were indeed allowed to be created, have since been deleted. Again, NOT trying to start fires, but i think it is critical to the future health of CF. I don't think its all about "haters" and jealousy.

Tommy: to directly answer your question (sorry i rambled) my post linked to the article and warned that it was a harshly critical article but worth looking at. My post didnt have any vulgarity, it simply asked if anyone had seen the article, and that it made some legitimate points. Now those points seem even more legit, unfortunately. In my opinion, of course.

#9, i second #13. do the progressions for the muscleups and hspu.

Anyone know the subs for kettlebell swings?

***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.

Comment #28 - Posted by: Playoff Beard at August 25, 2009 6:52 PM

So I've been doing crossfit for about two months now and I'm losing weight! I had almost no body fat whatsoever when I started. I am losing mass in my arms in chest as well. What do you guys think? Could I be doing something wrong? Or should I just go back to regular lifting?

#9 Herm
I agree with everyone else, running and rowing is not going to get you that muscle up, or help your HPSU and KB swings. One of the most important aspects of CrossFit is to work on what you are not good at. Don't give up so easily. Stick with CrossFit and you'll figure it out. 3,2,1...Go!

What would the women's weight be for the kettlebell? Anyone?
THX!

Does everyone do the warm-up?

3x 10-15
Overhead squats
sit-up
Back Ext.
Pull-ups
Dips

I did "Michael" today 43 min. Almost didn't make it.

#43

I always do CFWU x 10 x 3

samson stretch
OHS
situp
back ext
pullup
dips (ring dips)

#44

Thanks I wasn't sure if everyone did and I started think like on Tommy V, while I was dead it still was only a 8.5 min workout. I will start doing the CFWU every workout. I guess still trying to over come the old way of thinking.

#9, Bryan: If you are losing mass it is probably because you are not taking in enough calories. Gaining mass or losing it, speically muscle mass is big on your calorie intake. As I'm sure you have seen crossfitters range from long and lanky crosscountry runner size to short and broad wrestler types. Changing your body is typically due in large part to your diet. The arm mass may be because of a few less isolation exercises so you might consider adding a few super sets of triceps and biceps a few days a week, but other then that with the strength days mixed in with the endurance days you should not lose mass. You need to up calories because this style of working out depletes energy stores so your metabolism will be unregulated the rest of the day to replenish them, therefore you are going to burn more calories then normal. if you do not up your intake then you will as a result lose weight and have trouble maintaining you mass, your body wants to be as small as possible it is easier for it. You could consider going into a mass building phase for 4-6 weeks and then come back to crossfit, your call but to put mass back on gonna need calories!

#40 Bryan

Eat more. When I started CrossFit 1 1/2 years ago, I weighed 185# and quickly dropped to 170#. I got ripped up pretty fast in the first 6 months but also got stronger over this period. However, I started to eat more (6 x's a day) and got back up to 185, but a lot leaner (and stronger). I started to add more fat to my diet (mostly from nuts like almonds, peanuts, and cashews).

If you are a younger guy, you may want to consider getting your calories from whole or raw milk. Drink two or three quarts (or litres) a day. The GOMAD is an old school way to put on some mass. CrossFit's focus on metcon ensures a guy like you will convert those calories to lean mass. Just my opinion.

Playoff Beard:

How did your experiment with GOMAD turn out? Any stats to report?

Bar MU

13 rd + 2 MU

felt good to beast this after a crappy weekend

15 rounds + 2 MU as Rx.

23/M/150

Made up "Michael" 16:03

"Nate" is my favorite WOD rest in peace Tommy V, Michael, Nate all the heros

PROPS TO THE FRAT

10 rds in 17:20, 65lb dumbbell
no warm up (warmed up as I went)
PM, garage

#35 Parker, there's a spirited discussion regarding that topic on the message board, feel free to join in. Check the Community section.

Also the Crossfit Journal recently (in the last couple of days) published an article directly addressing the issue.

kettle bell swings sub?

first time meeting nate. going all out in a few hours for him

ok, so no rings, can't do handstand pushups, and no kettlebells. a little help here??

#15 - Following up on my note re: the healthy 13 year old boy who passed away today in Toronto - we were just told it was H1N1/swine flu... Looks like I'll be taking my 4 kids to the vaccination clinic asap!

#55
Get rings
Do handstand pushups (unless it is an injury preventing you from doing these)
& swing anything eg dumbell

3,2,1 go

It's not the prescribed workout but I just had to share this.

11:08 Helen, a full two minutes faster than my old PR of 13:08.

Did this at Camp Taji Iraq. For anyone else at Camp Taji, the Old Guard has set up a full crossfit box on the north end of the base. Email me for details if you're interested.

m/44/185

12 rds + 2 MU

AMRAP 20 mins:
2 scaled MUs
4 scaled HSPUs
6 24kg KB swings (read the WoD wrong and thought it was 2 4 6 :( )

15 rounds (just!)

had to scale all this because i'm still getting to grips with somr of the moves! And 24kg KB was the heaviest i could find! Loved this wod though.

Oh, and most importantly - thankyou Nate.

Patrick McClurg, Northern Ireland

Doug in aurora- I am sorry for you and your friend's loss.

Herm-what can I say

PB-your directions were good as always.

Cookie- get after it girl

40/m/6'1/190
9 rounds
Subbed 8 beginner pull ups
8 ring dips
4 hspu
8 1.5 pood kb

Herm.. you are new here? HA HA.. that is awesome. Today is a big scaling day for me. A lot of work on my muscle ups (after I sub the pullups and dips) for the workout.

Good morning Cookie, Pokey, and PB and the rest of you too.

had to sub the 2 muscle ups to 10 pullups and 10 pushups. I did not have a 70 lb kettlebell in the gym so just worked with the 75 lb. kb.

6 full rounds and 10 pullups in 20 minutes.

i am very thankful for this workout and for my body and mind responding well.

M/46/165lbs/5'8"/ATL

Gillian Mounsey has the sickest muscle ups and HSPUs ever... shes awesome

#12

to answer your question, "no." everyone does not do the official warm-up. personally, i do, but i'm sure that "everyone" does not. most, however, will do some sort of warm-up. and keep in mind that even the "official crossfit warm-up" allows for modifications if certain wods are heavy on the dips or pull-ups etc.

if your hero workouts are only taking eight and a half minutes, make them tougher, unless you're doing them as rx'd. ideally, they should be between 20-32 minutes (that is my own opinion, nothing official).

good luck to all, my first workout with muscle-ups since i did my first one. looking forward to it.

In reference to the Journal preview (have not seen the whole video yet) what is the purpose of a fat bar if you have to deadlift it to your waist, lean back and do some form of "bent-backwards row" get it onto your stomach and then get it to your shoulder? would it not be better to just have the bar on the rack if you needed it for push press/ jerk or to just drop weight and practice a legit clean?

9 rds rx'd plus 2 MU

Gillian Mounsey is the most graceful yet powerful athlete I have ever seen. She makes moving iron look like a dance. I am always amazed that this beautiful woman is one of the beasts of Crossfit. The absolute best at grace and strength.

#40

eighty percent of body composition is a result of our diet. that of course is a general statement, but more than exercise, diet affects our physical makeup, so start there. eat good fats: nuts/fish/meat. i throw a bunch of almonds/walnuts into my shakes throughout the day and that's how i regulate my body weight. more than anything for me, it's the nuts. it will be different for each individual. trial and error my friend, trial and error.

6 bench dips
6 kipping pullups
4 hspu on 20" bench
8 55# DB swings

11 rds 6 dips 4 pullups(just under 11 rds last)

"Herm, apparently #13 must be new cause he thinks you must be a noob. I had a good chuckle at that comment. Good luck with the shoulder recovery, I have a torn labrum that I am fighting through due to the fact that my bro and I just opened up a box here in Utah."

Comment #27 - Posted by: Kade at October 26, 2009 7:22 PM

E-mail me if you need any labrum surgery advice. As you know, I had both shoulders done this year.

I do sound like a scared newbie in my first post, now that I re-read it. Thanks for everyone's encouragement! LOL :)

14 rounds but HSPU weren't perfect and I have to do modified muscle ups as no rings.... really enjoyed this one though 1st time on this WOD.

As Rx'd 10 rds, 2 MUs, and 4 HSPUs.

19:40. 10 rounds - asst MU.

M/6'4/225/21

6 Pull ups
6 Bar Dips
4 Handstands then Dumbbell Shoulder Press 40#
8 1.5 pood kettle bell swings

4 rounds in 19:46

I think once my strength goes up my intensity will follow.

17 rounds in 20:10

6 dips
4 handstand pushups (feet hooked on squat bar)
8 55 lb dumbbell swings
6 pullups

7 rounds in 19:46

5 Pull ups / 5 Dips
4 HSPU
8 KB - 40# Dumbbell

8 Rds plus 3 pull ups

At gym...could have gotten more rds had machines / wall been closer together.

28/6'8"/222

11 rds - jumping mu

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

41/m/176cm/73kg

AMRAP 20 minutes

2 Muscle-ups
4 Handstand Push-ups
11 1.5-Pood Kettlebell swings

12 rounds + 2 MUs + 4 HSPUs + 7 KB-Swings

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended.
Needed some leg assistance with the HSPUs from round 9 on.
I don't have a 2 pood KB. I calculated that 11 siwngs with 1.5 pood makes up for an equal workload.

used 75lb DB

28/m/5'9"/172

As rx'd
13rds + 2 MU's and 1 hspu

m/35/153

Nate as rx'd 15rds+1m/u.....1rd pr, finally got 15rds....

RE to Comment #70:

I agree completely, Gillian makes WODs look like beautiful works of art. She's a great interview everytime, too, and a peerless ambassador for all that's good about CrossFit...never a punk-a$$ f-bombed bad-form performance to be found.

9 full rounds
Shoulders are feeling the love allready this morning.. OH YEA!!!

The Mac m/37/215/

Can't do muscle-ups subbed

still not feeling at full par from new Paleo diet must not be eating enough stored energy..

6 pull-up/6 dips
4 HSPU
45# dumbell swings

6 rounds and 6 PU/DIPS, 4 HSPU

not to good for me....

Did Michael yesterday, 22:46.

Nate today, almost smoked me:
20 Min = 10 rounds
6 Pull Ups, 6 Dips (Don't have rings)
8 Elevated Push Ups
8 70lb KB Swing

m/28/200

Subbed 4/4 ring pullups/ ring dips for MU
1st 2 sets HSPU as Rx'd, then 135# OH press
DB sub KB

8 sets + change

0530 total charlie foxtrot. Better next time.

First time doing this workout... still only on my second week of Crossfit. Funny how people look at you at the gym (university fitness center), when you are doing HSPUs. Can't do the MU (yet...).

6 total rounds of:
10 pullups/ 10 dips (5 for each MU)
4 HSPUs (with a little bit of balance from the wall)
8 #70 dumbbell swings

Inspired by everyone here (esp. double digit rounds), this is one of the best parts of Crossfit IMO. Judo Club tonight... and forced rest day tomorrow...

cfwu X3
two rounds of
6 pullups
4 hspu using a bar at shoulder height to prop my feet on
8 55# dumbell swings

then Nate
AMRAP in 20 minutes
2x sitting muscle ups
4x pike pushups
8x 60# dumbell swing
12 rounds minus 2 dumbell swings

m/32/5'9"/174

7rds + 6 pull-ups/dips

almost 1 round less than my PR, trying to get back on the horse after a few weeks of laziness and doing WODs half ass!!!

31/m/5'10"/210

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

7 rounds + 3 pullups

10 rounds

M/34/70/205

As Rxd: 11.75 rounds

bw 165

12 rounds

Looking forward to this workout that I can do with a bum left quad/knee.

For those concerned about warmup, I have found the CFWU to be right on (if doing pull ups in the WOD, I only do a couple to stretch the joints); however, I add more stretching focused on the body area that is about to get worked. I also suggest a cooldown routine once the WOD is complete...light reps, jog, walk, throw up...pick your choice.

I will be subbing most of this WOD...pullups/dips, pushups or shoulder press, and 50# dumbbell.

Got to get back to work...enjoy y'alls day!

RX'd
6 Pl
6 Dp
4 HSPU (feet at 5')
8 1.5 Pood KBS

Total: 11

M/28/70/216

heavily scaled & getting over bad cold

amrap in 20 min:
2 kneeling ring pulldowns (60lbs per hand)
4 inclined push-ups
8 dumbbell swings (50 lbs)

10 rounds + 2 pulldowns

6 pull ups / 6 dips
I need more range on the HSPU

6 rounds

Jumping muscle ups / 60 lb dumbbell
7 rounds + 2/4

Subbed: (8) pull-ups/(8) ring dips for Muscle ups
(4) 85#Shoulder Press for HSPU
(12) 55# KB swing

11 rounds 19:55

*dropped to 6/6 on pullup/dips after 5 rounds.

Semper FI!

F/35/5'7"/142
Nate (slightly Mod.)
10 rounds completed

2 "jump up" Muscle ups (My first ones ever! Yay!)
4 Handstand push-ups (used ab-mat, and was almost freestanding for a few reps here and there :) )
8 KB swings with 24kg

I'll be getting a muscle ups in my christmas stocking for sure!

great video of nate. flawless technique by both.

i really like how gillian and jeannie finish their hspu with their heads through their extended arms just like on an overhead press. its a small point but one that isn't stressed enough. you finish the hspu the same way you finish a press only upside down.

Parker,

I noticed you are asking for others' opinions, but I want to know what were your thoughts on the article? Especially since you are someone who has put time and money into Crossfit (level 1 cert). Many who Crossfit do so free of charge, less whatever they spent on their equipment, which would be the same regardless of what exercise methodology they follow.

I found it contradictory at times, but the author did make some legitimate points from an outsider's perspective looking in. That being said, I thought the majority of his comments were based on a lack of knowledge in regards to the basis of Crossfit. First, he claims that the Crossfit WOD's are for anyone and everyone, and doesn't understand how one program can work for everyone. Well, it doesn't. That is where scaling comes into play. And not to mention those who add their own unique tweaks to workouts or perform their own programming with a Crossfit twist. Also, not all who Crossfit do so at a box. He also mentions most of the work-outs are no longer than 5 minutes. Just look at the times posted here and you know that is BS. Not once did he mention the imperical results that are the cornerstone for the Crossfit style of physical fitness, although he did say the results were visually evident by the rock hard bodies in some of the videos. How does one scientifically measure fitness? Strength is easily measured: what is your (1) rep max for XXX lift? But how do you go beyound? From a scientific perspective, Coach has figured it out.

I think the question everyone needs to ask themselves, and the author did hit on this, is how do I feel about crossfit? Is it effective for you? Are you getting stronger? Faster? Or as the author claims, are you getting injured and going broke?

#26: todd@crossfit.com

11 rounds. Jumping MUs.

AMRAP:

6 pullups
6 pushups
4 HSPU
8 70 lb DB swings

10 complete rounds plus pullups, pushups, HSPU's.

16 rounds in 20 minutes

8 rounds

subbed ring pull/dips for MU

M/22/6'2/160

6 rounds + 2 MU + 1 HSPU

Only had a 55lb kettle bell. They were too easy. The hand stand push ups were taking forever, need to work on those.

First time actually doing all muscle ups in a workout! I just felt great today and watched some videos and was ready to go! I even stuck around and did 10 more muscle ups for fun after becuase I was so pumped on being able to do them!! I even did two in a row without coming off the rings!! They're my new favorite thing!!

12 rounds (maybe 13 - I think I lost track of a round but I'm not quite sure so 12 is what I'm sticking with - room for improvement)

2 muscle up progressions (jeff tucker style)
4 hspu with 45# bumper under my head
8 KB swings (american style - with 2-25# dumbbells lashed together)

Hey the "american style" reminds me --- Does anyone remember that whacky show "Love American Style"

Subbed Tucker progression/toe assist for MU; 70#db for KB

11 rounds plus 2 MU.

Eight.. could have done maybe one more.

First day of Crossfit, a solid and exhausting WO.

Used 70# DB aulieu de KB, first time ever doing muscle-ups (on pullup bar, deceptively difficult, not looking forward to rings).

12 Rds. In other notes, I have no palms.

Nate as RX'd

13 rounds +1 muscle-up

male 45/5'6"/150lbs.
I have never been able to do more than 2 muscle ups within any reasonable span of time, but I studied Gillian's form on the website, and saw a tremendous improvement. (If you fast click the pause button, you can get it to go frame by frame).

25/m/5'11"/206ish

11 rounds + 1 Muscle Up

17 rounds as Rx'd (M/24/5'7" - 168lbs)

Failed second muscle up on round 18 four times which ran me to time.

Did deadlifts last night also (had to make up the work I missed from a mission I went on previously).

225 - 275 - 315 - 365 - 385 - 405 - 425lbs

**Previous pr - 495lbs

stopped at 425 because I felt my back getting tight and had just done "michael" 5 hrs earlier.

Nate
almost rxed (still have a bum shoulder, won't let me do hspu so--subbed 95 lb push press)

20 min

2 mu
4 95 lb pushpress
8 70 lb dumbell swing

13 rds + 1 muscle up

10

22/M/5'10"/~200

4 rounds plus muscle-up subs and box push-ups. (subbed box push-ups for HSPU, dips and pull-ups for muscle-ups).

Got my first unassisted dip today! w00t w00t

M/43/175/6foot2
Nate as Rx'd, except HSPU not quite full range of motion-more like 5" from floor.
12 rounds exactly (PR).

M/57/161
"Nate" as Rx'd
13 rounds + 2 muscle ups & 4 HSPUs

I did 7 rounds: modified: 1 muscle-up, then 5 pull-ups, 4 handstand pushups, then I did 12 swings with a 35 pound weight.
M/21/145

subbed 4 ring dips+8 pullups instead of muscle ups.
used 70 lb db for swings

6 rounds + 8 rings dips and 8 pullups
rounds 4 and on were 6 reps of db swings.

M/23/190/5'10

I did 6 rounds using 1.5 pood as I didn't have access to a 2 pood.

First day back in the gym after a mountain bike mishap. Still very sore and it showed.

Subbed pull ups and dips for mu. Subbed 135# push jerk for HSPU.

5 rounds + pull ups.

m/6'6/244/32

rings, 1st 3 rds as rx'd then 8 reps with feet on 3 ft wall, 70 lb db

8 rds + 2MU + 6 HSPUs

last time was 9 rds with all HSPUs 4 reps with the 3 ft wall. I'm calling this a PR.

M/34/165
8 pullups 8 dips
4 hspu
8 lbs 55 #
11 rounds + 8 pullups

M 37 6' 165#
10 P/U + 10 Dips
4 HSP
8 KBS 2 pood

9 rounds

Does anyone else get Headaches or pain (intense) in the back of your head when doing Pull ups? After stopping they will go away. I do and wonder if it is from concentrating to hard or maybe I need to relax a little. Maybe be it is my breathing. What are ya'lls thoughts?

m/23/200

8 pullups 8 dips
4 hspu modified on tall box
8 kb swings 24kg

6 rounds

subs:
6 pullups + 6 dips =2 muscle up
4 elevated hspu
8 2 25lbs dumbbells

8 rounds

m/42/150

11 rounds!!

7 plus MU last time. Hell yeah!!

M/35/172

12 rounds in 20 min. of:

2 muscle ups on Gravitron with 40# assist
4 hspu with toes on wall, straigh leg
8 70# dumbell swings

14 + 2/3 rounds

70lb dumbell swing

5 deadhang pull-ups/dips sub'd for MUs, 75lbs dumbell swings for KB swings. HSPUs against wall, no assistance.

10 rounds.

M/23/155lbs

CG E-City CrossFit
Beidler-8
Santiago-7+
Herring 15

Scaled WODs
Leary 7+(scaled to m/u progression)
Bersin 5
Johannessen 6
Leach 7

10 rds as rx

M/42/5'11"/180

Worked on muscle-ups and handstand push-ups

15 rounds
2 bar mu's
4 handstand pu's
8 dbell swings @70#

Snatch 5x5 @ 115#
Back Squat 7x3 @ 315#

and i'm spent

MU Progression, Rings to 1" Above Head
HSPU to 2" Board
50# DB Swing

11 Rounds Plus 2 MU.

First time using rings for Nate. Always a challenge:)

11 rounds last time almost 12 so another decline. am fighting a cold so hopefully that is the reason for my struggles lately, but still disappointed,

3 sets:
D-ring cable pull throughs 108lbs
supine rows

Modified rounds:
8 Pull ups, 8 Dips
4 Shoulder Presses with 40lb dumbbells
8 45lb dumbbell swings

Completed 6 plus the pull ups and dips (pretty disappointing), took a lot of time running around the gym from station to station... need to work on muscle ups and HSPUs

As rxd
9 rounds+2MU's+3 hspu's(PR)

M/47/66"/135

"Michael" make-up after 3 days of travel.

27:50

SU/BE on GHD...

Hey everyone, loved this workout didn't think i would make it but i pushed through.

btw im still kinda new to crossfit does anyone have a good trick for a beginners for hand-stand push ups?

Scaled:

8 pullups, 8 dips weight assisted
4 pushups w/ knees on tall pylo box
8 kb swings 35 lbs.

8 rounds

DenverDanimal
First, thanks for responding to my post.
I would like to point out, though, that my original question, why the post was deleted, has yet to be answered satisfactorily.
So my opinion is as follows. I'll break my responses down into categories:
1. As far as Glassman figuring out how to measure fitness from a scientific perspective, I take issue with a number of things. People were quantifying speed, power, etc. long before CF came along, and will continue long after. Second, CF defines fitness as super-wellness, so again he didnt come up with the various metrics to measure fitness by (hdl, ldl, every biological marker etc.) and honestly I have never seen anyone give any numbers regarding those markers, even though it is touted that CF will give you amazing results on your blood panel. I got mine done and my doctor was not particularly impressed, in fact my HDL levels were a bit high (and I was mainsite/strict zone, honestly). Anyone who goes from nothing to any form of exercise will see improved markers, that doesnt mean much though.
2. Greg Glassman being out of shape. Its a problem. He is a fitness professional. He should be fit. A few reasons. First, its obviously hypocritical to promote health and be unhealthy. Second, it makes me wonder about the durability, longevity, and efficacy of the program if the founder (who has said he was the original crossfitter, if not in those words then in that spirit) himself cannot sustain it. Also, he is a fitness professional, not a sports coach. So the sports coach comparison is nonsense.
3. The cultishness of crossfit was spot on. Especially since my post was deleted.
4. The Multi-Level Marketing comparison was enlightening, and upsetting. Do some research on MLM's, compare it to CrossFit, think about it for a few days, and get back to me. If the parallels are not disturbing enough to warrant further investigation, then fair enough. But in my mind, they are there. And this is coming from someone who has spent a ton of money and time with CrossFit.
5. The John Schaeffer of Greyskull comment was very good.
6. I'd really like to hear Greg Glassman's response to this (and anyone else who is interested). And obviously to my original question, why the post was deleted. Thanks!

Sorry, minor correction. My LDL levels were a bit high, not HDL.

M/26/140/5'11"

could not pick between bar mu and ring mu flipped a coin and ended up doing bar mu

11 rounds

So leaving for training for Afghanistan in a couple days, 2nd trip (First was Iraq). And switched from I guess what people call on here "traditional training" aka running, rucking, push-ups, weights. All helped improve fitness but switched to WOD's for the past 6 weeks. Lucky enough to know a Lvl 1 cert. who has all the equipment. All I can say is great improvement in strength, mobility, and recovery noticed from only 6 weeks. Love the message board and hope to continue WOD's whenever possible. Random question because I always see tons of military servicemen and woman commenting from abroad.

Anyone with experience getting equipment to them (kettlebells, rope, plates, etc...) and where is the best place to go about getting them. Iraq was a piece of cake, the gyms were pretty dece. This time will be diff tho, no easy place in Afghanistan and not where we're headed. Any company names or contacts in Afghan right now would be sweet. Thanks and keep up the good work all!

24/m/175

used a 75#DB sub

16 + 2 MU

PR

re: #151 Parker

All I know is Crossfit works for me. If it does not work for you, go away and do something that does.

Good luck in your fitness pursuit.

Did 10 rounds + 4 Pull-ups & 4 dips

4 Pull-ups
4 Dips
4 Shoulder press 90#
8 60# dumbbell swing

8ish rounds.

I subbed 4 TRXassisted muscleups, and my handstand pushups failed after a few rounds so I switched to handstand negative pushups.

Parker,
I have no idea what your previous post that was deleted said, but my opinion is that people like John Schaeffer can cut ties with CrossFit and CF won't be any worse off. His posting was extremely negative, and he comes across very bitter. I personally think he bashed CF because he cut ties and hopes that he can still pull in clients. He can't use the CrossFit name anymore or advertise as "crossfit methods," so bad mouth CF to sell his gym. That may not be the entire reason, but I'll bet that's part of it. And so what if they certify tons of people every weekend...there are terrible trainers at just about every gym that i've ever been to. If someone isn't good what they do, they won't make it...it's the same in any industry.
CrossFit isn't for everybody, so if it's not for you, then don't do it. I think DD is right; ask yourself if it works for you. If not, walk away and try something different. But it works for lots of people and lots of people love it. Whether it's through health benefits, or just social social benefits, it changes lives for the better.

first time as rx'd

13 rounds + 1 mu

12 rds. as rx'd
M/35/5'11"/180

34/m/210/6'5"

8 rounds + 4 pullups

1 round off previous

8 Pull ups
8 Dips
4 HSPU
8 2 Pood KB swings
6 Rounds
m/52/215

***FRAT***

Nate - One of my two favorite WODs. 2 months at CrossFit Avalanche and I am still having main site withdraws. I wish I could hit it with you guys.

I am on mandatory rest after going 16 weeks of 5-6 days on with at least 1/2 hour of extra skill work everyday. There are people out there watching for me to make sure to work out. Big brother is monitoring Beyond The Whiteboard to make sure I don't post anything.

Good news! I have my Level 1, Oly lifting certs and just started training my first 2 clients.

I live and breath this stuff. My non-CrossFit friends think I am crazy. I think I have to convert them or trade them in for more CF friends.

Go FRAT Go!

m/27/188/72

12 1/3 rnds... straight up.

48 / 176

as rx'd

7 complete

Parker,

I cannot answer your question as to "why" the post and link were removed. People have posted anti-Crossfit links without being deleted. The author's tone may have had something to do with it. Blatant disrespect and name calling do nothing to support his argument, and actually probably hurt it because people will tune out simply based on that detail alone. Not saying it is right, but that is the nature of humans.

As far as using scientific analysis to measure results, I do not think Greg G. came up with the concept, or even how to apply it, my point was the author ignored the empirical basis of Crossfit. As any learned science based individual knows, you can't break the law(s). Your HDL/LDL reading came out a bit skewed. So you are saying some other fitness program could achieve better readings? Maybe diet alteration? Go for it. That's the point, isn't it? Think critically. Do what you want. Question everything. Re-test in 6 months and see what changed. Draw your own conclusions.

Greg G. "being out of shape" is his problem. When I'm hitting some heavy weights I'm not thinking about Greg's gut. Again, that is the point. Greg says here are the results, here is the evidence that it works. Now do what you want with it. If you want to sit around and drink beer and talk about it, that's your prerogative. I think it is obvious that Greg is not trying to be the poster boy for Crossfit. He has so many other people that will fill that role.

I did not disagree with the cultishness of Crossfit, and I think many an article has been written in that regard. Do you need to be "cultish" to do Crossfit? No. Do some people get a little crazy with it? Yes. I think many people use Crossfit as their social network as well. Is this wrong? No. Do you have to? No!

Parker, I think that we have different approaches here. I don't really care about the business side of Crossfit. I am interested in Crossfit because I seek to feel, perform and look the best that I am genetically capable, and I think that Crossfit assists me in my goals. The most I have spent on Crossfit is my subscription to the Journal, which I feel is worth what I paid and then some for the knowledge and information that can be found there. I've never gone to a certification and I don't work out at a box (hell, I've never even been in a box) because I feel I can achieve the same results in my garage without incurring what I feel to be steep costs. However, I am grateful for the effort that is put into the main site, and the information that has been put out there for the "world" to see. My point is that everyone should make it their own.

Today: Nate = 10 R + 6 PU, 6 D, 4 HSPU, small PR
Subs: 6 pull ups/ 6 dips/ 45# KB
Erin

(Finished the 8 kbs just over 20 min mark)

Sunday Soccer 2 hrs
Went up against largest/tallest guy on in league. He takes some pretty high kicks and with his height, it is quite high. Anyhow, my cleats got caught in his laces. He kicked, and all I know is that I was mid-air, then landed on my neck, then back. Blacked out a second. Then could not get up right away. Now, this is where I needed someone to say- GO SIT OUT. No no. I tried playing the rest of the game and felt really funny. Then of course, I always hit the gym after for a little fun. I was so groggy this did not go well. My neck is incredibly sore so I feel like I was in a wreck this weekend. Tried but failed at a wod yesterday. Made me sick.

As rx'd:

PR
13 Rounds + 2 Muscle Ups

Sub'd 3 pull ups & 3 dips for each MU. 1.5 pd KBS. 11 rounds plus 3 pull ups.

M/47/6'3/213

6 Pull ups
6 Bar Dips
4 Handstands
8 55 lb dumb bell swings

6 rounds + 6 PUs and 6 dips in 19:00

1st time on this WOD and first WOD that I could actually do the handstand presses as Rx'd. As with most of the 1st time WODs, I paced myself to see how it would go and left some room for improvement next go round.

Linwood, i like that workout! Definitely needed some subs today.

8 Pullups
8 Ring Dips
4 HSPU
8 2 Pood KB

10 Rounds

2009-10-27:9rds+6ds,6pus,4hspu(2pd,3ds/pus=1mu)
2009-08-26:8rds+6ds,6pus,1 hspu(2pd,3ds/pus=1mu)
2009-07-08:8rds(45kb,3dips/pus=1mu)

Nate
17 rounds exactly

I just wanted to say thank you to the CF community for all of your support. Together you have helped me to raise over $51,000 thus far for Hope for the Warriors. My deepest appreciation to all of you standing beside me to support this cause. I could not have done it without you.

Please feel free to contact me if you have any questions about "Operation Pull for Hope" or would like to get involved. I invite all of you to attend the event and participate in it by doing a muscle-up alongside of me if you choose.

11 rounds
bar MUs

Nate

14 rounds with 2 c2b pullups/ring dips subbed for muscle ups(pr!)

Really went after it this morning. Had to fight the urge to slow down when it started to hurt. 15-16 rounds next time!

12 Rounds + 2 MU's + 1 HSPU (PR by 5 Rounds!)

All reps completely legit.

2 X 4 pullups/dips
4 HSPU
8 50lb dumbell swings
AMRAP in 20mins:
6 rounds

Last round was a little shaky. CFWU and ran one mile.

10 rounds as req'd

190lbs/M/6'1/40years

Parker @151, maybe the reason is because that article is more than 3 months old and has already been discussed to great extent in here, in the CF Forums, and in basically any other gym/lifting forum you can think of.

Censorship isn't always due to content - sometimes its just about keeping topics current. CF does a great job with content for the most part (new article or video every day in the Journal, for example). I can see why someone felt bringing up something that had already been hashed over wasn't going to do much good.

5 pullups (mostly jumping)
5 elevated pushups
8 dumbbell swings

20 min: 12 rounds

F/24/120/5'3

9 rounds, subbed HSPU negs for HSPUs, switched to jumping bar muscleups after round 5, used 75 lb. db in place of 2 pood kb.

This is huge progress for me.

Buy-in: double under practice.
Cash out: OHS with towel on that half-sphere rubber balance thingy.

Nate, I love you but why do you hate my shoulders so much? Props to you hero.

6 pullups
6 dips
4 HSPUs on wall
8 45 lb dumbell swings

Is it a good sign when you totally lose count of your rounds after 10

M/19/19
6 rounds blehhh
horrible lifting day

M/19/150
6 rounds blehh
horrible lifting day

did bar muscle ups, no rings yet
hspu as rx'd
70 lb dumbbell swings, my college decided to buy kettlebells finally, only they bought 10,15,20,25lbs...idiots

10 rounds plus 2 muscle ups

m.20.170.6'0

Time: 16:35.4

M/15/133

800 x3
50 back extensions
50 sit ups

had to move back extension machine in the middle because I couldn't go all the way down...we are not losers...we are lasers.

9 even, with 6 PU and 6 ring dips for muscle up.

last time was 8 and 1/3

No rings, so...

AMRAP in 20 minutes:

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

14 complete rounds with three seconds left on the clock. PR!

Hebrews 4:12

m/44/76 kg

8 rounds + 2MU
Having trouble with HSPUs. My vow is 10 consecutive head to floor for christmas!

M/170/31

6r'ds Rxd

Subbed MU with pullups / dips

11 rounds. First time doing this WOD. Like it !

A man came to me to tell me I was ''brutal''. Nice !

Parker,

I think DenverDanimal, #167, summed up the way a whole lot of people approach CrossFit.
To add a little to his post, any my own line of thinking, there are a lot of us who CrossFit, but are not necessarily "CrossFitters" in that we don't use it as an identity. The program works for us, we have seen the results and that's all there is to it. We don't care that Coach is overweight, we don't care what is going on with FRAT (no offense to any of you guys, just not our thing) we're not going out of our way to make it to the CrossFit games and we rarely, if ever, post on the the comments board, other than maybe our workout results.
We have added CrossFit to our lives, not made it our life.
We do the WOD in our garages, basements, or local gyms, we read the comments board and chuckle or shake our heads, and some of us even subscribe to the Journal, again, because it works, not because it's part of the "cult."
Many of us were fairly high level college athletes, military, and/or law enforcement (Myself being all three) that need to be at the top of our game and/or love the challenge CrossFit has added to our lives. I have had numerous personal experiences in my military and law enforcement jobs where I was thankful that I do CrossFit, from fighting someone to rescuing someone to chasing someone to carrying something. CrossFit has proven to me that it works. Period. None of the other stuff matters.
The greatest thing about CrossFit is that it is there for the taking, literally because it's mostly free, to do whatever you want with it. You can choose to take a few minor concepts and add them to your standard routine, you can follow the mainsite on your own, or you can be part of the "cult" (said with tongue in cheek) and live and breathe CrossFit.
And there is nothing wrong with any of it as long as it is making your life better.

m/35/165/68"

14 rounds in 19:51, PR is 15 rounds and 2 muscle ups.

Rx'ed.

Tabata Something Else yesterday 406 (376 previous)

globo gym, subbed
4 rounds of cfwu and push presses 3 x 5. First crossfit workout since Thursday.

15 rounds.

SUB 3x 80# pd & bdi (t)
SUB 55# db swing

11 rounds
previous 11

M/44/185/5'9"
10 Rounds
2 MUs
HSPUs to Reg 10# plate
70# dB swings

8 rounds
4 pull ups + 4 dips , in place of muscle ups
4 handstand push ups against wall
65lb dumbell swings

7rnds + 2 mu's
These are jumping mu's.
I have been raising the rings about 1 inch each time mu's appear on the sight so at some point these will be full mu's.

sub 7 pullups + 7 dips for muscle ups
65# dumbell

9 rounds

CFWU

Subbed: 3:1 PU+dips for MU, 55# KB swing

11 rounds plus 6PU+dips

CFWU x 3

Mod'd with a "Binky"

4 PU/4 Ring Dips
4 HSPU but shallow....honestly...
8 KB swings #45

7 rounds

no rings still

6 PU
6 Dips
4 HSPU
8 KB Swings

10 rounds

6 PU
6 Bar dips
4 HSPU
8 70# dumbell swings

10 rounds

Sean and Tim P
Thanks for your input and attention. My post that was deleted was a link to an article called "CultFit" that I warned was very critical of CrossFit. I also said that it had some points that CF needed to mull over as it grows. Everything was WFS. I think the "love it or leave it" mentality is very closed-minded. Still, I think I have made some very valid points, and the only response thus far has been to totally ignore my points and tell me to go away, except for DenverDanimal's post. That type of thinking and behavior, as i have said, leads to erroneous conclusions via confirmation bias. So to sum up, no one has directly answered my questions and critiques, but rather deflected criticism and told me to "foff." That makes me suspicious. It displays a distinct lack of critical thought. So does Corey's comment, which I'm sure was made in jest, but there is always a kernel of truth in every joke. I'm talking about this: I live and breath this stuff. My non-CrossFit friends think I am crazy. I think I have to convert them or trade them in for more CF friends.
Go FRAT Go!
Come on, seriously?

First crack at Nate.....13 rounds as rx'd. HSPU were the problem.

last time: 12 rounds ( with assisted hspu)

today as rx: 11+2+4+7

DenverDanimal
Thanks for your well thought out response. I have to commend you, and many others here, for their civility when discussing these topics. That said, I am suggesting that Greg Glassman's lack of fitness is VERY applicable to the collection of so-called empirical data. Greg's lack of fitness, to me, is the ultimate piece of data. As stated, Greg claims to be the original CrossFitter. That means his data, as it has the longest history, is the most relevent. You can make an argument that the data is the square root of N times more precise given N years, but that's getting too statistical-and Greg's data is still the most precise. Basically, Greg Glassman has been CrossFitting for the longest time, and that gives plenty of evidence of what a CrossFitter can look forward to in the future. That is irrefutable, in my view. So when he says don't look at me look at all this other evidence, I say I Greg is the most telling--and damning-- evidence and others who have been at CF for a year arent as telling. So his lack of fitness is VERY relevant, especially in the rigorous empirical sense. Greg is a Fitness expert, not a sports coach. Sports coaches dont care about longevity, fitness experts should. Greg has stated on video that being able to be healthy for the longest number of years (health and longevity) is the goal of CrossFit. Yet the data, Greg Glassman himself, contradicts this. How can anyone deny that?
Also, could someone please point me to the discussions of this article and these topics. I have honestly looked but have found nothing. I will credit everyone here on the tremendous civility my comments have been treated with. And Dutch, you said "And there is nothing wrong with any of it as long as it is making your life better." I must disagree. That sounds like a justification, and one that a cult member would say at that. I'm NOT insulting you, I respect your position and well thought out response. Very much so. But think about it.
Also, regarding topics that have not been discussed:
1. Why my post was deleted
2. Why Greg is unfit
3. The Multi-Level Marketing nature of CrossFit
4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism.
Thanks guys

11 rounds 2 m/u

pr by 1 round 2 m/u

shoulders were smoked

C: 4 + MU. First time doing it! Did mostly HSPu negatives head to concrete. 53 pound KB (8 swings) as I don't have a 2 pood.

BG: 6 rounds, jump assisted MU, pretty good HSPU.

Did it on the greenbriar side of the stadium, rings on a tree. Sweet.

As Rx'd

9 rounds, 2 MU's

DAMN THOSE HSPU's!

amrap in 20:00

2 muscle ups (first 4-5 rounds unbroken)
4 htf handstand pushups
8 70lb dumbbell swing (unbroken)

05 rounds: 05:40
10 rounds: 14:20 (8:40)
11 rounds: 16:29 (2:08)
12 rounds: 18:53 (2:23)
13 rounds: 22:32 (3:31)

12 10/27/2009 (+2 muscleups, 2 handstand pushups)
11 08/26/2009
12 07/08/2009 (+2 muscleups, 2 handstand pushups)

AMRAP 20 Minutes

3 Pullups

3 Dips

4 incline pushups (>or = 45 degrees)

8 25pound dumbbell swings

12 rounds

7 Rounds

used 1 abmat for HSPUs

used 1.5 pood KB

29/6'2"/~184
12 rounds in 20:07
hspu to 3" from ground
70lb db swings
jumping mu's

didn't have rings or kettlebells...

8 rounds in 16 minutes

4 pullups
6 pushups
4 push press (2 rounds at 95#, then stuck w/ 65#)
8 60# dumbbell swings

26/m/5'11"/185
as rx'd
8 rds(PR)

Parker
Check on this, but I am pretty sure that Coach Glassman suffered a bad back injury that prevents him from doing some things. He does ride bikes and I have noticed him trim down since I started Crossfit a year and a half ago. Don't know if I am totally correct. Maybe Glassman will answer your questions. Hit the WODs hard and see if fitness improves.

8 pullups, band
8 dips, toe touch to box
4 hspu, band
8 35# kb swings

11 rounds, 7 pullups

I lost count of my rounds..maybe 10.
Then finished with 1 min fast run+1 min hard row x 3 rounds..
then 2x 15 GHDSU.
I heart crossfit.

AMRAP 20 Min:
2 muscleups (not from/to lockout)
4 HSPU (head to floor)
8 70lb DB swings (to full overhead)

12 rounds

Round times: 0:51, 1:00, 1:35, 1:20, 1:23, 1:33, 1:52, 1:48, 2:14, 2:05, 2:36, 1:35.

1 missed MU.

m/29/155/5'8"

10 Rounds Rx'd (PR by 2 rounds)

10 rounds plus 5 KB swings

m/38/76/205

6 pu/dips
4 hspu
12 kb swings, 1.5pd

11 rounds

WOOOOOOOOOOOOOOOOOOOOOOO!

Was pissed off about my WOD performance so I went to the park after class determined to get my first muscle up...

AND I GOT IT... TWICE!

thank you crossfit

12 rds + 2mu 4pu and a swing

used bar muscle ups

No warm-up

Didn't have rings so subbed pull-ups and dip at a 5:1 ratio.

8 rds

m/45/175

16 rds + 2 MUs

I am coming off of my second shoulder surgery (which was on June 3rd) so I have to sub a lot of things right now. No pull-ups, dips, HSPU, Oly lifting, or full range KB swings. So here's my subs:

AMRAP in 20 min
2 Clean-Grip High Pulls 135#
4 Ring Rows
8 Russian KB swings @ 53#

I got 20 rds

8 rounds

I did pull-ups and dips instead of the muscle-ups. I did them all unassisted for the first time. I am really excited about that. My calves are soar from runnign the CFT yesterday.

Holy smoke! That was hard!

Got some rings from a buddy and this was my first go with the muscle ups. They caused me the most trouble, I need more practice.

HSPUs were pretty good. Can't do them without my feet on the wall, but I'm really close!

That kettlebell was heavy....

11 rounds.

8 pullups
8 bar dips
4 hspu (assisted with box)
8 32Kg dumbell swings

10 rounds in 20:00, hope to do full hspu next time.

24/150
WOD as rx'd
19rounds+2MU's(PR)

old PR= 15rounds+5DB swings

Parker-
I have only been doing this for a year, but I thought I would give my best response. Greg Glassman may not be very fit, but you really cannot point to him as the best piece of evidence for Crossfit. Do you know his entire workout history? Any injuries he has had? Do you know if he is even doing Crossfit right now? I have to say I was pretty surprised when I first saw him in a video, but then I asked myself (as you should) those questions. If you're talking statistics, Glassman is what we would probably call an "outlier" meaning that he is not the norm of the thousands of people who do Crossfit. How about all the people who are in awesome shape thanks to the training they have followed on this site? You also disagreed with Dutch in that he said if it's making your life better, there's nothing wrong with it. What, exactly, is wrong with it? I have only seen right so far, but I am always open to new ideas. In your opinion, what is wrong with the programming on here? And I also appreciate, as you called it, your civility. When it comes to fitness, I think there is always room for new ideas and new discussions. That's how we all get better.

Bar muscle ups, 40# dumbbell overhead press, and 55# KB swings. 10 rounds.

M/59/6-2/211

8.3 rounds
6 Pullups and dips with 16 pound assist
4 shoulder presses with 75 pounds
8 kettlebell swings with 68 pounds

M/41/185

I had to spread this workout all over the gym to get it done with the pull-ups, dips and a bit of free wall for the HSPUs in an irregular triangle with sides of 10 metres, 30 metres and 20 metres.

Subbed pull-ups and dips at 4:1 per muscle-up:

8 rounds plus 1 more rounds of pulls/dips/HSPUs.

More better faster

Subbed in Tabata back squats, keeping the bar on my back during the rest period.

Started out at 185# - I ended up needing to decrease after 4 sets to 135# which gave me a 70 second rest... so not a true tabata.. but anyway:

12,10,7,6 (185#)
12,9,8,6 (135#)

I think I'll stick with something lighter next time!

# 228 STU...Tremendous WOD!!

me 48/6'/180 subbed 6 ring dips and 6 ring PUs, HSPU rx'd, and 60# KB
8 rounds plus some dips
1 month into this...gotta keep working on the skills

19rounds
American KBS

17 Rounds
+
2Muscle-ups
2Hand stand push up

Today I did a variation WOD.
I did 3 transitions legs down then 3 ring dips
95# push press x 6
55# KB swing (it is all I have) x8

7 full rounds rings and 3 push presses. Not bad. My arms are dead. My garage is not the best place for me to practice HSPUs but it is where everything else is.

9 + 2

subbed 11 2.75 pods kbs, form on hspu far from perfect

17 Rounds as R(x)d

M/25/170

30yo, 5'11", 176lbs

subbed 3/1 pullups/ring dips for muscle ups

7 rounds
+
pullups/ring dips, hspu, 3 dumbbell swings

A new record at almost 8 rounds. Better than my 7 from August. As before, the handstand pushups are the thing that kills me here. It's the only part I can't do unbroken after round 4.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 4,4,2
Kettlebell swing 16kg x 5-5 24kg x 5, 32kg x 3.

9 rounds + 2 MU, 4 HSPU
HSPU first 3 rounds against wall to 6” stack, remaining rounds feet on rack assist.
32kg kettlebell swings above parallel, below vertical.
Foam roll after
Compared to 090826: 12 rounds with 24kg kb swings, HSPU feet on rack assist.

12 rounds + 2 MU

PR

jumping MU

9 rounds 2JMU 4HSPU 3 KBS

Scaled to:
Muscle ups kneeling, feet on ground fot assist at top. Rings about bottom at eye level when kneeling.
HSPUs to 4 books (felt weak today.. can usu do 3 books)
4 1 pood kb swings.

19 rounds +2 mu

Last time did feet on bench for MUs and HSPUs.

I'll count this as a big PR bc at last scaling I did 12 rounds and 2 mus.

Sub'd to following:

10 pull-ups
10 dips
4 handstand push-ups with feet propped up
8 dumbbell swings w/ 70lb weight

Completed 7 rounds + 10 PU/10D/4HSPU

12 rounds + 6 pull-ups (PR by 1 round and 6 PU)

All sets unbroken but I lost some time getting from one exercise to the other.

6 rounds 1 mu,2 hspu,6 75# dumbell swings

Parker - answers to your questions:

1. who cares - if the moderator don't like the comments then they censor. Do I agree? No. But if I don't like it, then I should create my own forum.
2. who cares - I follow his process, not his example. He may have good reason to be "unfit", but it ain't my biz and I don't think he needs to explain it to you on a public forum (or at all).
3. who cares - I don't agree that a person can get a L1 Cert (with no other training) and then open a CF box. I won't train under such a person. Other don't agree and I am fine with that. I have a choice and I exercise it prudently.
4. who cares - I have found that exercise keeps my blood work numbers from going in the bad direction regardless of type (running, cycling or CF'g). One exception - my cholesterol is controlled by a daily bowl of oatmeal and a good BM.

So quit complaining that no one is taking the time to answer your questions. Do the WOD and post your times. Nuff said.

38M/5'10"/168#

W/U: jump rope, 100 double-unders; TWG Abs Conditioning, 1x5; CFWU (GHDSU), 1x10; wall squats, 1x10.

As Rx: 14 rnds + 2 MU.

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

New PR by 1 rnd + 2 MU. Head-to-floor HSPU; American-style KBS.

m/38/195/6

amrap in 15:00

6 pullups and 6 dips (sub for 2 muscleups)
4 HSPUs (feet on bar in Smith machine)
8 45# dumbbell swings

7 + 6 pullups and 3 dips

M/24/5'9"/175

Subbed 8 pull-ups and 8 dips for 2 muscle ups
HSPU against wall
Dumbbell swings with 70#

10 Rounds even
All unbroken

m/42/165/6'
9 rounds--last time: 10

"Nate"

Doug
M/16/5'11"/168
8 rounds + 2 MU and 1 HSPU. As Rx'ed.
PR. First time he has done it as Rx'ed.

Shelby
F/16/5'8"/138
9 rounds even. PR.
4:1 pull-ups and dips for MU, hspu to a pad, 1 pood kettlebell.

Carole
F/51/5'6"/130
7 rounds even. PR.
Same subs as Shelby.

Kevin
M/50/5'11"/172
10 rounds even. PR.
Only sub was feet on a smith machine bar for hspu, rest as Rx'ed.

8

subbed 6 pull 6 dip for MU

13 very clean rounds

15 rounds plus 2 MUs, 4 HSPUs and 1 swing.

As Rx'd (ring MUs, HSPUs top of head touching floor, 72# KB swings to eye level)

Good to see my powerlifting competitions, planche presses and pullup variations haven't effected my ability to do this WOD.

Subbed 8 pulls and 8 dips for the two muscle ups as nowhere to hang the rings at my gym. Very weak with hspus, they absolutely slowed me down.
6 rounds plus 8 pulls and 8 dips.

After, went to the track with some friends, ran a mile in 5:52. Thought I might be able to go faster but that was all I had.

5'7" female
12 rds jumping mu / 35lb swings / bridge hsup

m/49/5'8'/182

11 + 2MUs + 4HSPUs + 2KB swings

My mods - jumping muscle ups, 1.5 pood KB

As rxd. 12 rds and 1 mu

Warm-up:
2 rounds 85% intensity
400 m run
2 min row

Workout:
6 pull ups
12 push ups
8 50 lb db swings

7 rounds in little less than 15 minutes

11 rounds today. PR was 11 rounds last time.

SUPER EFFORTS LADIES!

The little man swinging on the rings was great too!

Still trying to regain shoulder range of motion...can't lift to 90 degrees without help yet...frustrating.

was able to jog on treadmill as of yesterday while keeping right arm close to the body, 12" box jumps, GHD sit ups, back extensions, 1 arm thrusters, KB cleans, squats, pistols..working anything I can that doesn't involve right arm.

6x pullups 6x dips sub for 2 muscle ups
4xHSPU feet on 1.4metre shelf
8x32Kg dumbell swing
9 rounds in 20min

M/32/144lbs/5'5"

10 rounds plus 1 muscle up.

6 rounds. I was on track for a new PR, and suddenly gassed out/got held up by others using my station at the gym.

39/m/190

sub 6 pullups/6 dips for MU's

10 complete + 7 swings PR! (old pr 10 complete)

Justaman
My point is that Glassman's injury is part of the CF data. That is what people who CF can expect, given that Glassman CrossFitted the longest. The fact that he does not exercise now demonstrates the severity of his injury. This means that CF'ers can expect to be injured so severely that they will not able to maintain fitness. His days of not exercising and lack of fitness after an injury are not exempt from the so called empirical data. In fact, his elder years are more important than his pre-injury ones, because the time scale is longer, thus more data. It gives insight into the logevity of CrossFit, which given Glassman's example, is nil. Do you see my point?

No rings, so subbed 6 pullups/dips.

Decided to try for full HSPUs, and ran out of strength at #14 (which is my PR). Then subbed 1.5 halfsies per rep for the rest

Therefore 3 full rounds,
1 round at 2 HSPU and 4 halfsies,
then 2 more rounds subbing 4 HSPSU for 6 halfsies

ergo: 6 rounds total, more or less. (Plus 4 pullups)

Rings arrive in the mail this week!

substitute for muscle ups was 6 pull up/chin up variations and 6 dips and substitute for eight 2 pood swings is eight 40 lb dumb bell swing with each arm totaling 16 a round; handstand push ups were half rom. Rounds - 6 plus 6 pull ups/ chin ups and 6 dips

Bruce
I can and do point to him being the best evidence of CF. He was crossfitting, like he has said, in the 1970s. He suffered an injury from that training program and is now paying that price with his health. That is VERY IMPORTANT information and data. He is an outlier precisely because he has trained in the CrossFit style for so long--his results are the best example of what a long term crossfitter can expect. The thousands who do CF are all very new to the concept. Their data is not nearly as precise --and pertinent--as Glassman's. That is a fact. Glassman's lack of fitness is so important, and so overlooked. Why does no one else see this?
Unfit people who train at high intensity and restrict their caloric intake (zone) will see great improvements, no doubt. Anyone who goes from nothing or very little to a taxing program will improve. That speaks nothing to CrossFit's efficacy though. It does speak volumes about the incredible human body however. Especially since most people who start CF are in fair to poor shape to begin with. That is not limited to CF though. High intensity is nothing new, and I think CF pretends to have invented something. They have not. It's simply exercise dressed up in scientific lingo--classic post-modernism.
The problem with saying "it's improved my life so there is nothing wrong with it" is short sighted, i feel. What about a member of a cult who claims that the cult has improved their life so it must be a good thing. Do see the distinction? Yes, fulfilling someone's emotional needs, physical needs, is great in principle, but if there are serious problems lurking beneath the surface, then it is most certainly not innocent. In the case of some cults, it ends in blind obedience and even mass suicide. In the case of CF it ends in blind faith and injury, based on Glassman's own example.
As far as programming goes, there is too little recovery, too much "any old asshole" programming as they put it at my level 1, and far too aerobic. To put it bluntly, CF made me weak and slow, especially in comparison to other programs. The most serious problem, though, is that this HEALTH AND FITNESS program is great for a couple of years, but then burns out. Thats not health and fitness. Thats more akin to sport where its often assumed you'll be taken out by injury and rot away. There is no longevity in the programming, that is my point. Health and longevity are vital concepts in Fitness, you must agree. CF abandoned longevity.
I think Greg Glassman should put out an article about his lack of fitness, and address the issue head on. Otherwise, ignoring it means only one thing, in my opinion: he knows where CF leads (injury) and wants to cash in before people start getting seriously hurt.
One last thing, to remind everyone:
These questions have not been answered, even though I have made great effort to answer everyone else thoughtfully.
1. Why my post was deleted
2. Why Greg is unfit
3. The Multi-Level Marketing nature of CrossFit
4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism.

subbed 6PU and 4 ring dips for muscleups
did HSPU with feet on safety bar of squat rack(16th hole)
used 20kg KB

11 rds, + + 3KB swings

M/40/6'/215

6 PU/ 6 Ring dips
8 Headstand pushups with knees of 24" box
8 KB Swings 1.5 pood (I only have a 55)
9 rounds

m/41/170/5'10"

not rx'd

6 dips
6 pullups
4 HSPU
13 1 pood kb swings

10 rounds plus 6 dips and 6 pullups

Previous 10 rounds with second to spare.

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (53#)
12 rounds + 2MU

2 rounds PR!

3 X CFWU

WOD (20:43)
*10 PU
*10 Dips
* 8 Decline pushups (on chair)
* 8 KB swings (1 Pood)

Ran 3 km in 12:03

subbed 6 pullups and 6 dips for MUs
subbed 95# shoulder press for HSPUs
60# KBs

10 rounds

m/40/205/5'11"

11 rounds
- modified mu's
- push ups from the ball on rounds 9-11

Pack. 15 minutes.

6 pullups / 2 dips
4 pushups w/ feet elevated on bench
8 40# dumbbell swings

7 rounds + 6 pullups/2 dips

As Rx'd 10 Rounds
I feel amazing!! First Nate Rx'd!! First consecutive MuscleUps.

15 rounds 1 muscle-up

subbed 45 plate on the kettlebell swings

20/m/5'11"/163

7 rounds
5-1 pull ups and bench dips for the ring pull ups and 45 lbs dumbbell swing.

Sub'd 11x24 kg swings for 8x32 kg swings.
10 rds + 1 mu.

5x3 FS 185-195-205-205-205
Sub'd 11x24 kg swings for 8x32 kg swings.
10 rds + 1 mu.

m.23.175

Had to scale to 1.5 pood kettlebell

12 rounds plus 1 muscle up

PR by two rounds

Good to be back! As rx'd 13 rounds (PR) Happy with the performance. Had everything set up in the same area. First day back after 5 days of sickness so still felt a little weak, gotta push hard for 14 next time.

D
@ home
subbed 6/6 ring pull-ups / chair dips for MU's
table HSPU's
KB as rx'd

1 1:18 (1:18)
2 2:45 (1:27)
3 4:16 (1:31)
4 5:55 (1:39)
5 7:50 (1:50)
6 9:45 (1:55)
7 11:55 (2:10)
8 14:10 (2:15)
9 16:20 (2:10)
10 18:18 (1:58)
11 20:05 (1:47)

last time 10 in 19:22

7 rounds + 1 MU

bent arm starts on the MU, HSPU felt really heavy today

maybe 1 less MU than last time

7 rounds, 2 jumping muscle-ups, 4 handstand push-ups and 4 2-pood kettlebell swings

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

Fit Mom- glad to hear you are healing up and all is going well! :)

Erin

Parker #275,

Dead on bro. Check out my post on the crossfit endurance site, and you can see the "open-mindedness" this community has. Granted, I show quite the verbal grace you did.

10 rounds with 2 rowing muscle-ups, 4 HSPU, 7KBS,

MU-Rowing muscle-ups
HSPU-Ab mat with 65# under for depth
KBS-as Rx'd

11 rnds

First go with Nate. Muscle-up's and KBS were the simple part. Have a hard time with HSPU...something about the way my body bends | )<--- like that throws off all my strength. More straight I am, the faster I can go, and not lose strength. Is this normal? haha

I'm a newbie. What are the progressions for MUs and HSPUs?

5 rounds as rx'd except 55lb db for the kb swings. Next time use 70lb db.

12 rounds + 2 muscle ups
used purple band and rubber band with perrelets, used #55 for kb swings cause that was the heaviest db available. One more then last time but last time hspu where against the wall

13 Rounds + 2 MU + 1 HSPU

Parker-

I do not know the answers to your questions. I imagine Greg's email is floating around here somewhere. Check the message boards.

I am very interested in your comment, "CF made me weak and slow, especially in comparison to other programs." In all sincerity, I am very interested in learning these other programs and I would take Greg Glassman at his word in that he too is always interested in learning of a better way.

My goal is to get strong and fast. Please elaborate.

Thank you

sub: 4 ring dips & 6 PU for MU

11 rounds
(+ RD, PU & HSPU)

12 rounds

After numurous attempts at a muscle up and being unsuccessful. I went ahead and just settled for the jumping muscle ups, with the rings at the same height as I would have them for a regular muscle up. All else as rx'd.

Beth
8 rounds

8 jumping pull ups, 8 dips w/ legs on box
6 hand stand push ups w/ knees on plyo box
8 40lb dumbell swings

14 rounds + 2 MU's

bar muscle-ups

bwt-235

You guys are champs. I could only muster 6 rounds. Those dang handstand push ups were the bottleneck in my production line.

did a 2k row at 90% today, 7:46.

tomorrow will do Nate, hope for a big PR even though my back is acting up...shooting for 20+ (wishful thinking)

s'more, I hope to one day catch you on this WOD. but a 16min michael and 22+rnd Nate (last time), wow.

later,
b
m/33/5'8-1/2"/168

tjo
You may sign up for a seminar to find out ;). Only $900.

8 rounds

4 pu, 4 dips
4 hspu
8 35lb kb swings

1st time doing full hspu!!!! hooray!

34/F/5'10"/160

Bad mood + empty gym = total lack of motivation.

Wasn’t feeling pumped to do another workout alone. Figured I’d at least try and get a little stronger by using higher plates for my HSPUs, which added an inch of depth past my hands. Hmmm. Just that little bitty inch destroyed my HSPUs; after the first round I had to break my sets. The WOD became a muscle failure workout instead of a metcon – not exactly what I anticipated, and frustrating.

As Rx’d
1.5 pood KB swings
9 rounds + 2 MUs (a round and change shy of previous, but deeper than head-to-ground this time)

18 rounds, matched my previous PR

Only had a 55 lb dumbbell for the swings.
Gettin good at the hspu. MUs were good but just don't have enough ceiling height, I have to bend my knees to get decent extension.

Celing too low for MU's and don't have a 2pd KB or DB.

Did the 3rd WOD from the Masters event at CFSweatshop on Saturday instead. 3 rounds: 9 deadlifts @225#, 12 burpees, 15 wallballs @20#. 6:46.

Winning time Saturday was 5:21, and that was after a run and a max effort clean. Strong work, you Norcal 40+ crowd.

Sorry I couldn't resist. A few things: under recovery doesnt let your body rebuild like it could, high volume workouts degrade form and make you slow. Think of the 400 in Helen. You should be learning to sprint like a real sprinter, but the pullups and kb swings take it out of you to such a degree that you run maybe 1:30 400, 1:15 if you are flying, and certainly not on the third round. I've seen over 2:00 400's. Thats not sprinting. Thats aerobic jogging. Thats what I mean by slow. And weak. There is so much more, but I'll leave it at that.

11 rds + 2 MU's

Compare to:
090708 - 12 Rds.
081001 - 7 rds in 10 min. (55# KB)

Damn, have to follow #313;)
Back on topic, today I was greatly affected by a cold (hope it's not H1N1. No joke; I am a healthcare professional and have clients who have had it. Paleo and CF seem to be kicking whatever it is. Was really only "sick" for 5 hours.). Gives me room to improve next time around.
Subbed bar with MUs and 70 lb DB for 2-pood swings
11 rounds + 2 MUs + 3HSPU

m/26/5'7/210#

6 pullups
6 Dips
4 HSPU
6 Hang Snatch 95#

12 rounds in 19:21

Subs
6 pullups/6 dips for MU
70# shoulder press for HSPU
70# DB swings

5 rds + PU/dips

11 rounds.

read WOD wrong, so scaled:
3 dips
3 pullups
8 pushups
12 swings 35# db
11 rounds in 19:27

THANKS YOU NATE
oh yeah, 3rd crossfit and I'm LOVING IT

PR'd on the DL's 455#
Nate as Rx'd 12 Rounds. Head to ground HSPU's. Can't get past 12. Next time for sure!!!

M/19/160/70

14 in 20:19

subbed
3 pullups and 3 dips per MU

as rx'd
13 rds + 2 MU
PR by 1 rd

6 ring dips
6 pull ups
8 2 pood b swings

11 un rx'd rds

towards end the dips and pull ups turned into jumping pulls and dips, my arms are shot!! great workout

m/31/6/205

8 pu/dips
4 HSPU w/feet anchored under bar on wall
8 KB swings with 70 lb db

8 rds + 8 pu (PR)

31/m/196

11 rounds + 2 MU + 2 HSPU
HSPU w/assistance bands. all else rx'd.

Rx'd

14 rounds

m/30/5'8/160

14 rounds Rx'd

f/27/5'2"/120lbs

sub'd 3 chin-ups and 3 dips for muscle ups
0.75 pood swings

12 rounds

10 Rounds + 2 MU's HSPU's 2.6 inches less than full ROM

Correction- I did not get 19 rounds, I got 1 +2 MU.

10 rounds
Jumping Progression Muscle Ups for 4 (until round 5, then 2)
HSPU with about 75% profiency

subbed 70lb. dumbbell
8 + 2MU

Still unable to do hanging Muscle Ups, so Muscle Ups were done with a jump starting with arms straight and unflexed. The first couple rounds the rings were overhead, but then were lowered with the bottom of the rings at eye level for the rest.

HSPU's were done with toes resting on the bar on top of the squat racks (maybe 5 feet from ground).

2 pood KB

That all being said:
9 rounds +2 MU's

44/169

As rx'd, used 72 lb. dumbbell:

9 rounds in 14:42

Felt pretty good until a piece of rust from the weight I was using landed in my eye and became imbedded. Spent the rest of the day at the emergency room trying to locate someone experienced enough to remove it...need to get some kettlebells.

Mark: OPT WOD

THeresa: 7 rounds
sub'd 5:1 pullups & dips for MU, knees on box HSPU (shoulder), 1.5 pood KBS

10 Rounds - Not Rx'd.

- Box Muscle-Ups
- 1.5 Pood KB

did 3 PU and 3 Dips for each MU

8 Rounds plus two "MU"

wore me out!!

Did Tommy V. today.

22:00

First time with all rope climbs "no legs"

8 pull ups, 8 dips for muscle ups
30 - 60 lbs assist
handstand pushups for first 6 rounds, then 2 hspu + 5 regular pushups.
25lbs dumbell swing... way too light.

9 rounds + 8 pu + 3 dips in 20mins.

M/21/187lbs/66"

AM
"Nate"
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 swings, 70lbs (used two 35lb dumbbells)
10 rds as rx'd
PM
3x3 weighted pullup, deadhang overhand
53lbs (had to kick too much), 45lbs, 45lbs

9 rds 20:30
3 pu and 3 ring dips per MU
hspu nose to 45lb plate
70 lb dumbell

Bar MUs, 55# dumbbell:

10 rounds + 9 (PR)

Felt really strong today and came to the gym cocky. Got exactly what I deserved. Gassed, crashed on hspu, felt like I choked. Sorry Nate.

8 pullups, 8 dips, (no rings)
4 hspu
8 kb at 1.5 pood

11 rds, pullups/dips, hspu (comical), fell on top of kb (does that count as one?)

7 rounds as follows:

6 dips, 6 jumping pullups
150 degree pushups
8 dumbell swings (45 lbs)

Cant do MU yet; no rings anyhow.

Did the following:
4 rounds
15 # weighted pull ups
2 HSPU 3 Attempts and holds per failure
8 75 Dumb Swing

5 Rounds
4 PU no Weight
4 DB Press (45's)
8 KB Swing
24:45

23/m/180
11rds as rx'd

rx'd 13 rds +2,+3

Wod done as rxd 12 rounds in 20.

Parker,
Can you not see that an article cleverly embedded with comments about the sexuality of others is offensive and that this forum is not the place for it, if indeed any forum is? Personal attacks on individuals because of how they look to the author are unacceptable in decent society. The man who wrote that article is, by his own admission in another of his tirades, driven by "triggers" that set off intense and angry confrontations. He is decidedly symptomatic. I'll let you guess at the Dx.

Thought I was ready for 2 muscle-ups in a row. NOT. Subbed 4 pu's/4 dips again.

7 rounds

male-39-5'10-220 Crossfit 1 year

m/22/195/73''
8 pullups
16 pushups
4 40lb dumbell shoulder presses
8 70lb dumbell swing
9 rounds

m/38/245/73"

dips with 10 lbs x4
160 lbs pull downs x4
dumbbel press with 47 lbs x4
k/bal swings 45 lbs
20:04 13 rounds

M/25/154#/5'7"

Subbed #70 Dumbbell Swings for 2-Pood KB, otherwise as Rx'd

14 rounds + 2 MU, 4 HSPU, 1 KB Swing

PR by 1 round + 2 MU, 4 HSPU, 1 KB Swing

m/20/6'1"/170

6 pullups and 6 dips for 2 muscleups
75lbs dumbbell swing

13 rounds in about 20:40

Dear Gillian and Jeannie,

Ladies....I strive to be like you when I grow up!

subbed 1 1/2 pood kb for 2 pood. Otherwise as rxd. 14 rds. got bad kink in my neck after rd 3. Tried to rub it out, cost me a lot of time and didn't get any better, but forged on anyway. My pr for this is 15 2/3 rds, so next time I WILL pr again. Can't turn my head! Gonna hurt tomorrow!!

First time using 2 pood.

12 rounds RX...

last time 11 rounds + 2 MU with 1.5 pood ,

9 rounds + 2 asstd MUs (pr)
asstd MUs
hspu's to focus pad

15 rounds as rx'd
All HSPU assisted w/squat rack

subbed 8 bar dips, 8 pullups and extreme elevation pushups

9 rounds, 4 dips--new pr by more than one full round

23/m/168lbs/70"

"Nate" sub 8 pull ups and 8 dips for muscle ups
HSPU as rxd, sub 70lb dumbell swings

7 rounds and 8 dips

Did this at home. Never did kettle-bell swings before and don't have weights at home. So I used a text book and just made sure I had the right form.
Did 13 rounds of:
2 pull ups, 2 push ups
4 handstand push ups
8 3 lbs kettle-bell swings

I caught myself trying to take a day nap again and got mad and got myself to the gym!

You know you've been out for awhile when you are sore the next day from Cindy and when gym friends ask you: "Where have you been?!?"

8 rounds of Nate and did a couple of extra MUs to show off to my gym friends who haven't seen me do 1 yet.

Glad to be back at it!

MGySgt. USMC M/48/6'2"/205

Last time did 5 rounds and didn't feel all that great about it. Today I only made 4 and felt really good about it. Why? Because I was doing this WOD with my daughter, Ms. MAD. She and I alternated the workout so we made it 30 minutes instead of 20. Neither of us can do a MU so we subbed 4+4. She did 4 PU, I did 4. She did 4 dips, I did 4 ring dips. 4+4 x 2 then we alternated HSPU followed by the KBS. She did 25 Lbs and I did 75 Lbs.

The intensity may not have been there due to alternating between the two of us but we made sure to check each other for proper mechanics.

OooRahh CrossFit

Started the wod with 6 pullups 6 dips and 8 swings and got through two rounds and realized I hadn't done the handstand pushups...
oops!

restarted: 6/6, 4 handstand pushups to a 45 pound metal plate, and 8 kettlebell swings at 45 pounds to 09 games standards (heaviest kettle the gym had)
8 rounds+3 pullups

f/137/24/5'4"

m35/5'8/178

as rx'd 9 rounds plus mu's and hspu's

10 +2,+4,+4 as rx'd, cept I had to use a pood per hand...still 2 pood

M/34/160/5'8"

9 rounds plus 2 muscleups

Muscleups were easiest exercise in this combo. HSPU were the hardest/most time consuming.

25/211.6/6'1"

Subbed

6 x pull ups
4 x ring dips
HSPU Rx'd
1.5 pood kb

10 rounds

Still progressing with muscle ups. Didn't want to scale them for the WOD, so sub it was.

450 PR on the deadlift yesterday. Smile.

Go Navy!

subbed 50lb dumbell
half way through subbed 4/4 pullup/dips for muscleups

14 RDS + 1 HSPU

4 pull ups
4 dips
hsup
2 pood kb

11 rounds

Subbed 5 pullups/5 dips for each muscle up.

Subbed on HSUP Had my feet on the bar

7 rounds

M/24/180/6'

largest kb at the gym is 55lbs
so did 10 reps for kb, all else as r'xd

10 rds even - just over 20 mins

m/23/202 usmc

13 rds even

had to sub pullups and dips for muscle ups

6 rounds + 2 handstand pushups.

One more handstand pushup than last time! :)

Also, MEBB: Deadlift 5-5-5-5-3-2. 275-295-315-315-325-315. No PRs, but felt a lot better than last time. I'll get back up to 360 and over soon.

Did this at Camp Taji.

9 Rounds

2x Bar Muscle ups Sub'd w/PU Bar (I need to make rings) BUT DO SUGGEST USING THE BAR IF YOU DON'T HAVE RINGS!
Vertical assisted HSPU w/Smith Machine bar
70# Dumbbell Swings

33/M/160/5'6

28/m/79kg

12 + 2 MU

MU scaled with rings at head height

30/M/5'10"/150
"subbed," 6 x pull ups and 6 dips for 2 Muscle-ups, "subbed,"70 pound dumb bell for 2 pood KB swing, total number of rounds was 7 rounds.

After that did 10,9,8,7,6,5,4,3,2,1,of Clapping pushups and V-Ups

Santi

subbed 11 KBS @ 28kg

9 rounds + MU + 1HSPU, pr

Rx'd:

8 rounds

M/33/192cm/93kg

2 Muscle Up scaled with rings at head height.
4 HSPU scaled with feet on wall and EROM.
8 2 Pood kettlebell swings.

19 rounds+2+4+6

M/23/158/5'7"

Rx'd 6 rounds

got stuck on the muscle ups, many missed attempts, i don't know what was wrong, very frustrating

Rounds: 9.21
jumping muscle-ups, pike position HSPU, 75# DB swing
9 rounds + 2 jumping MU + 1 pike position HSPU

HAHA! Brutal!

9 Rounds in 20 Minutes
AND half a muscle up.

I have to do the feet on a bench, ass over your shoulders alteration to the HSPU.

Thanks!

14 rounds

12rds in 10mins

Hurt back in the AM.

3rd round switched to 3x3 pull-ups and dips

7 rounds pr w/32kg KB
5 dips
5 pulls
5 hspu
8 kbs

intensity not so much today

M/25/5'9"/185

"CFSB" Back Sqt 3x3 WU 185x10,205x7,225x5
260x3
270x3
285x3PR

5 min rest then...metcon AMRAP 15min
7 PP, 7 PLU, 7 SU

9 rnds
SU on decline bench @ max.

DO WORK!!!

subbed 16kg KB for swings.

8 rounds in 17:00. i'm done. ugh.

10 rounds + 6 pull-ups & 6 dips

subbed each muscle-up with 3 pull-ups + 3 dips

m/42/208lbs.

5 rounds modified

2 pullups
4 HSPU
8 70lb. kettle ball swings

Have not got my first mu yet.

This workout kiked my butt good. To see those two young women in the video do all the sets they did is amazing.

18 rounds in 2o min
3 pull ups\3dips for muscl up
4 HSPU w assist of legs on dip rack
8 KB swings w 50lb DB

14 rounds
32 kg Dumbbell swing
Did bar muscle ups....
I think they are way harder that ring muscle ups.

subbed:

5/1 mu/assisted pullups/dips
4 hspu
8 1 1/2 pood kb swings

10 rounds, plus 10 pull ups

Parker-I appreciate you answering my questions. I would answer yours, but I don't have those answers. I don't run the forum, and my guess is that Glassman is out of shape due to injury. As for the multi-level marketing of Crossfit, I would say that is simply one aspect of the program that can be used or not. Like DenverDanimal, I have never paid a dime to Crossfit. That side of it is simply an opportunity. If you know anything about multi-level marketing, you know that nothing those companies offer is free. This main site and all the advice that comes with it is free, so I would exclude it from a list of true multi-level marketing companies. You made some interesting points for sure...I can see how some of these things can lead to injury if not done correctly. Form does break down if one is not careful, and many of these workouts lead to people trying so hard that they pretty much plan on their form breaking down. As I am always open to new ideas, what would you suggest? You mentioned that Crossfit made you weak, especially compared to other programs. What programs? My personal goal, like many others, is to simply be as fit and healthy as I can. If there is a better road to get there, what is it? I am not Crossfit "cult", I simply want to improve. Crossfit, for now, has fit the bill. Are there any people out there who have been at this for more than, say, five years, are in better shape, and are relatively injury-free? Post it if you think you have a good argument pro-Crossfit.

7 rounds:

4 pullups-4 dips
4 pullups-4 dips (gravitron-19)
8 decline pushups (regular pushups in later rounds)
1 pood KB

ryan - m/30/185/75"

12 + 1mu (assist on mu's & hspu's, 50# kb)

gunnar - m/38/185/73"

12+2mu's+4hspu's+4kbs (mu's starting with knees to floor - no kip; pr 13+2)

7 rounds

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

WOD

9 reps

Sub'd:

4 pullups
6 dips
4 incline pushups
12 20# kettlebell swings (used a barbell first time doing them)

9 full rounds... did it all on my back porch in the rain.
This stuff is way too fun.
-Russ

Completed 11 rounds (+2+4+1)

* all muscle ups were singles with hands turned out at bottom.
* all hand stand push ups with head to ground to full lock out.
* all KB swings vertical over head (games regulation).

16 1/3

AMRAP for 15 (scaled)

6 dips and 6 pull-ups (as a sub for muscle-ups)
8 pike presses
8 50# dumbbell swings

Was draggin' after the first three rounds. Did 8 rounds and started 9th. Should have been able to do more but I had to take a # of rests just to catch breath.

12 rounds, huffing and puffing.

Parker = Mark Twight. I'd bet money on it.

10 rounds in 20 min.

3 pull ups
3 dips
95# push press
70lb dumbbell swing

Felt great! Keep the motivation! You guys are awesome!

9 rounds
10 pullups
10 dips
4hsp
45db swing

4pus/4dips per MU
hspu on bar
53lb kb swings

9 rds + 8pus+ 8 dips
went ahead and finished out the 10th rd.

This was a tough one. I was going for 10 rounds but didn't quite make it because of the hand stand push ups.

As rx'ed
9 1/2 rounds

My body is smoked. I swayed from crossfit and went to the darkside (body building lifting)for the last two weeks. Nate kicked my A@# and brought me back to reality how much better crossfit is then good old upright rows could ever be. I am back, and can't wait for Squats 5-5-5-5-5.

btw: 155

10 rounds + 1 muscle up. finished the 11th round after time anyway. first 2 rounds with actual handstand push ups, then went to band assisted. kb swings w/ 24 kg

"Nate"

F/45y/62"/134# JULIA
2 Squatting MUs
4 Bridged HSPUs
8 Dumbbell Swings 35#
16 rounds + 2 + 3 (Last time was 13 + 2 + 4)

M/41y/68"/160# GEORGE
2 Jumping MUs (Tried rings at crown height but couldn't do it, so did eye height again)
4 HSPUs (Tried against wall but couldn't do it, so did feet on bar at eye height again.)
8 KB Swings 70#
12 rounds (Last time 10 + 1)

m/47/177
Rx'd 12 + 2mu

49/m/190

Rx'd with heel hook on shoulder high bar.
12 rounds

WOD - 12

3 PL / 3 DP for each MU
modified HSPU off 3' box
35# DB swing for KB

10 rounds in 20:10

10 pullups
10 dips
4 feet on bar HSPU
8 2 pood KB swings

10 rounds + 5 pullups

6x dead hang pullups
6x regular dips
4x HSPU
8x 70lb dumbbell swings

8 rounds

CFWUx1
10 rds
Duck taped two 10 lbs plates to the bottom of my 1.5 pood kettlebell :)

11 rounds jumping MUs

Sub'd 4 band assisted muscle ups on the bar for the first two sets. Wasn't able to get them consistently after that so I just did 8 attempts per set, usually getting 1 or 2.

HSPU's as rx'd

I only had my 1.5 pood kb so I did 12 swings per set.

7 full sets

Rough on the forearms and rough on the callouses.

10 rounds rx plus 12 DU after the HSPU. goood goood goooooood wod

M/32/6'3"/205

I especially sucked today.

4 Rds as Rx'd, then a bunch of scaled rounds

10 Pullups/10 Ring Dips
Squat bar HSPU
8x75 lb Swings

135
225
315
365 2 partial
405 3 partial

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. 10 full rounds (PR). Last time got 9 rounds + dips.

KB swings and pull-ups unbroken; dips unbroken thru 7 rounds, HSPUs unbroken thru 6 rounds (both 1 more round unbroken than last time). The improvement today was not due to speed but stamina - I was at same pace as last time (6 rounds in 10 minutes), but I didn't slow down as much at the end.

Of interest - did butterfly kips for all pullups. First time I've brought these out for an entire WOD, an interesting experience. When I'm in rhythm, these feel great and faster (easier even?) than normal kipping pullups. When out of rhythm, they're a little awkward. In round 10, I had almost 2 full minutes to go when I started HSPUs. At this point though, I was doing singles - and I had 2 failed reps in this last round! Finished HSPUs with 25 seconds, and got through the swings with 5 seconds left on the clock - just enough time to fall down!

9 rnds

2 muscle ups
16 20lb kettlebell swings (8 per arm)
10 elevated perfect pushups

10 rounds

20 minutes

5 Dips, 10 Pushups, 12 30# kettles

15 Rounds
Good workout

M/31/5'10"/191
12rounds

Kevin 21/190/5'7"

Rx'd 17 Rounds in 20:14.
--------------
Chris 20/185/5'9"

Assisted MUs. Piked HSPUs on bench. 60# DB for Swings.

10 Rounds

Humberto

Subed muscle-ups with 3 pull-ups and 3 dips.
Used a 20# kettle bell
12.333 reps in 20 mins.

Karla
Subed muscle-ups with 3 jumping pull-ups and 3 bench dips.
Used a 20# kettle bell
10.666 reps in 20 mins.

8 rounds + 1 extra set of MUs

M/160/5' 10"

subbed 4 pu's and 4 dips for each mu
hspu's (rom lacking)
8 x 50# db swings

9 rounds + 8 pu's, 8 dips & 4 hspu's (pr)

8 pu / 8dips
4 hspu
8 KB Swings

9 rounds

parker

you keep riding the fact that glassman isn't in shape and that says that the CF program isn't good for the long term. tell me when any study is based on one specific result. i work in a lab where we compile endless analytical data for different instruments, and if we tried to say that one method did or did not work based on one result we would be out of our minds. at the same time you can't look at jeff tincher and say wow if i keep doing CF i am going to no doubt look like that at 40. you can however look at increased work capacity and power output over time for multiple individuals and find that CF works in that respect. trying to base a hypothesis on one result is absurd.

i think that you are getting too involved in everything except the main goal of increasing fitness. who cares if a few people take CF "too seriously" and make it seem cultish. who cares if coach glassman isn't a physical specimen. who cares if your original post got deleted. this is an old topic with some very petty debate issues. people write articles like that to try to discredit CF by undermining unimportant aspects because they can't disprove anything by the numbers. stick to the program and you will see the desired results.

subbed 3 dips & PU for 1mu

10 rounds + 6 dips

6 50# lat pulldowns
6 50# tricep presses
4 5# dumbbell shoulder presses
8 5# dumbbell swings

8 rounds in 22 minutes

12 rnds plus 4 swings

11 rounds 2 MUs

started the wod with 3 pullups/3 ring dips for one muscle up, handstand pushups to a 45 pound metal plate, and 45 pound kettlebell swings to 09 games standards....

realized after two rounds of pulls/dips and swings, I wasn't doing the handstand pushups... oops!

re-started
8 rounds+3 pullups
did three more rounds this time but didn't have a 53 lbs. kettlebell like last time... so not sure if it's a pr or not.

f/137/5'4"/24

m.37.195.6'

5 rounds as rx'd except 1.5 pood KB

M/205/6'5"/27

6 rounds as RX'd

Spent the last 2 minutes failing 4 MU's on round 7..

8 ring dips 8 ring pull-ups
hspu with one abmat and one 10# plate to limit range of motion
1.5 pood swings
7rds.

m/28/171

As Rx'd

7 rounds, PR

Bar muscle ups, 10 push ups for 4 HSPU's (didn't have a wall...bad luck)...12 rounds. First time doing a muscle-up. Not hard...considering that I've been doing Crossfit for 1.5 years.

9 rounds
55ld dumbell for swings

Subbed 4 pullups/4 dips

7 rounds

Cfwu x 3

WOD
3:1 pullup/dip sub for MU
L pushups
8 rounds + 6 pullups

CFWU+WU specific for Nate.

18 rnds as rx'd, tied PR*

*Hit stop on the timer after rnd 16 with 2:35 left. Started at :45-:50/rnd pace, slowed to 1:05/rnd pace at the end, so stopped after 18.

First time doing Nate as rx'd (Ring MU's, Floor HSPU's to forehead, 2-pood KBS), usually do bar MU's, HSPU's on parallettes, 70# DBS.

FRAT: didn't match s'more's 22rnd today, maybe next time!

later,
b
m/33/5'8-1/2"/167

m/41/6'0"/193

sub'd: 3 pull-ups/3 dips for each muscle up; used smith machine for hspu's; 55# dumbbell for 2 pood kb

12 rounds in 20:13 (+00:44 from July)

4 pullups
4 dips
4 hspu
8 55# kb swings

about 7-8, lost count

15 rounds even PR

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

m/24/6'1"/180

CFSB : DL day
225 x 5
245 x 5
275 x 5
295 x 4
315 x 3

WOD "Nate" (First Time)

scaled 1 muscle up = 2 assisted dip bar muscle ups, 4 dips, 4 pull-ups/

scaled 1 HSPU = 1 piked push-up.

8 rounds.

Josiah-
5 rounds in 8:21
everything rx'd except for the HSPU, they were incline/pike hspu. My hspu suck. Starting CSFB today.

M/47/66"/135

11 Rounds

Scaled KB to 1.5 Pood...

m/33/190/5'10''
11 rounds
2 pull-up/2 dip
4 hspu
8 keetle bell 45lbs

m/25/165/5'7

2 ring pullups/2 ring dips
4 handstand pushups
8 kettlebell swings 45lbs

18 rounds

M/25/5'9"/195

6 pullups/dips
4 115# shoulder presses
8 1.5 pood kettlebell swings

5 rounds + 6 pullups/dips + 4 115# shoulder presses

First time. Not as Rx'ed though.
Complete as many rounds in twenty minutes as you can of:
6 pull ups
6 dips
4 Handstand Push-ups
12 1.5-Pood Kettlebell swings

9 rounds + 6 pullups

As many rounds in 20min:
2 Muscle-ups: subbed 3pullups/3dips for each muscle-up in that order
4 Handstand Push-ups: subbed 4 45 degree L-pushups
8 2-Pood Kettlebell swings: subbed 8 swings with 30lb weight

12 rounds + 3pullups/3dips

First time on this WOD. Dumbell swings after HSPU killed my shoulders!

Subbed 8 pullups/dips for 2 MU and KBS with DBS. Scaled to 65# on DBS after first round of 70# DBS.

6 rounds plus pullups/dips and HSPU. Lots of room for improvement!

sub 3/1 for mu, partial rom hspu and 25kg db swings = 9 rounds and 6pu+dips

As rx:

12 rounds.

2 pood sucked the life out of me. First time doing Nate. Will aim for 13+ next time.

mod'd

2 weighted pull up 30-25lbs
12 pushups
8 70# swings

11 rounds in 20 minutes. Next time I will try the inclinded push ups. Need to practice/work on HSPU's.

Hit this WOD on the day posted. Hit my friggen head on the way up on a MU somewhere at the 11 minute mark. That slowed me down, but I was moving really good....the setup at our gym on base is not MU friendly...but not a lot of people can actually get them right now.

9 2/3..finished the last 8 swings for a full 10 rounds after 20 min.

Aloha,

Jordan

AMRAP 20 min

2 weighted pullups, 25 lbs.
2 weighted bar dips, 25 lbs.
115 lb. push press, 4 reps
8 KB swings, 50 lb. dumbbell

8 rounds + 2 pullups

10 rds 20.40
6 PU
6 dips or chair dips (busy in gym)
6 reg push
8 kettle bell with black 24

m/20/6'1"/202

11 RNDS and 2 MUs as RXD

m/31/210
pulls/dips
hspu
72# kbs
9 2/3 rounds 22 seconds over to finish 10 round.

5 rounds, 21 minutes

5 dips
5 pullups
5 dip
5 pullups
20" platform pushup
8 kb swing 55lb dumbell

As Rx'd:
9 rounds + 2MU + 4HSPU

Very hot and humid, made for a tricky grip on MU and KBS. HSPUs were quite easy, but the transition time to get to where I could do them lost me some time anyways. Should/could have had 10 rounds, but next time since this was my first Nate.
(Set an alarm on my phone to go off 20 minutes from start time)

4 PU / 4 DIP
4 HSPU
50# DB SWING

15 rds + 4/4 + 4 + 6 PR

3rds shortened CFWU

subbed 4 pullups & 4 dips for 1 MU
subbed 70# DB for KB

AMRAP 20 Minutes
8 pull ups
8 dips
4 hspu
8 70# DB swing

6 rounds + 8 pull-ups + 8 dips

first time doing that heavy of DBS felt good

M/6'1''/195

subbed 3x1 pullups and dips for muscle ups

subbed 115x4 standing shoulder press for hspu

swings with 70lbs dbs as Rx

10 complete rounds and 6 pull ups, 6 dips before the time ran out.

60# Lat pulldown x 6
60# Tricep press x 6
10# Shoulder press x 4
15# Dumbbell swing x 8

10 rounds + lat pulls and tricep press

8 PU's, 8 Dips
4 50kg Press
8 25kg DB Swings

4 (or 3) + 8 PU's/Dips, 2 Presses

5 and 1/3 rounds
subbed power cleans 95# for KB swings

8 assisted pull-ups (2 rounds @60, rest @80)
8 assisted dips (same weight)
6 elevated puch-ups (feet ~3.5' high)
8 50 lbs kb swings

8 rounds + 5 pu

30/m/71"/183#/Camp Taji, Iraq

CFWU x3
10 rounds as RX'd.

11 rounds
Bar muscle ups, 70# DB swing

65# lat pulldown x 6
65# tricep press x 6
15# dumbbell shoulder press x 4
20# dumbbell swing x 8

11 rounds in 19:45

10 rounds + MUs and HSPUs

Did this as rx'd except I used a 60lb kb (it's all I had). I would have been happier if i'd gotten my goal, 12 rounds, but i can't complain about this. Just gotta get stronger on my HSPUs.

6 rounds!

slight jumping mu's
11 rds
2 pood sucks

Jeff @ home
18+2 MU
C-
18+2 MU

Mags
12 min
Sq. MU
HSPU to one abmat
10# KBS
13 rounds

Joey
10 min
Sq MU
HSPU to 1 abmat and towel
9# KBS
11 rounds

F/27/115

8 jumping pullups
8 jumping ring dips
35# kb

8rnds + 8+ 5

M/27/6'2"/150

subbed 3pu+3dips for mu
subbed 2x25# db for 2pood kb

7 full rounds + 3pu+3dips

m/31/254

4 pullups and 4 ring dips for MU's
4 Hand Stand Push-ups
75# dumbell

7 rounds + 4 pull-ups

F/24/150

sub'd 3 pull-ups/dips for mu on grav at 5
bridged HSPUs on smith machine
35# KB

5 rounds + 1 "mu"

forgot to add, amrap in 15min

M/33/224

6 dips
6 pull ups
4 hspu
8 100#,85# db swings

9 rds dips and pullups
1st rd w/ 100# broke a blood vessel in my middle finger swiched to 85# for the rest..

12 rounds...i'm pissed. i got 14 last time. for some reason, i started failing on muscle ups towards the end, which hasn't happened before. that was what did it.

7 rounds flat of:
- 4 jumping muscle-ups
- 4 decline push-ups (close to vertical)
- 8 KB swings (2 pood)

m/30/5'11"/180

As rx'd (2-35lb KB's for swings)

8 rds + 2 muscle-ups + 2 HSPU's

(done 10/29)
8 rds...158/168
MU's from knees w/ rings just above top of my head. HSPU's self-assisted w/ feet on rack. 65# d/b swings.

Did bar muscle ups, no rings today.
10 rounds.

m/23/5'9"/161

Bar muscle ups otherwise rx'd

11 rounds

m/38/185/5-10

As Rxd

7 rds + 1 MU.
Last time 09 Jul 09 7 +2 mu and 4 hspu..but hurt back for 3 days.

Took it a little easier...choke pt was MU. Used gloves to protect hdns more... Need to get some chaulk for these.
Not a great day, but not bad.

6 pull-ups
6 dips
2 HSPUs (modified)
8 30 kgs dumbbell swings

10 rounds + 6 pull-ups

9.5
dips/pu's sub'd

13 rd, mu's and hspus of rd 14

mu's jumping, tho did get FIRST MUSCLE UP TODAY!!!!

10 Rds plus 2mu

First round was strict hspu
2nd rd was to a mat
All others were "negatives"

SICK

sub pu:dips 3:3 for 1 MU
sub 60# sandbag for KB
HSPU not full dpeth but getting better

9 rounds plus 6 pu:dips

25/m/6'1"/170

8 pull-ups
8 dips
4 HSPU progressions (feet hooked over a bar at shoulder height)
8 55# DB swings

9 rounds + 8 PU and 5 dips. Finished the rest of the tenth round after the timer went off.

first time doing these 3 movments.

muscle up(knees on the ground)
4 handstand pushups (feet on the bench)
8 dumbell swings (70lbs)

13 rounds and two muscle ups

the swings were brutal!

first time doing these 3 movements

2 muscle ups (knees on the ground)
4 hspu (feet on the bench
8 db swings (70)

swings were brutal!

11 Rounds Rx

7 circuits:

120 lb. pulldowns X 10
Bodyweight dips X 10
35 lb. dumbbell press X 10
50 lb. dumbbell kettle ball swing X 8

mu and hspu practice. got my 1st hspu!

7 rounds + stair pushups

11 rounds. -did 12th rnd MU then failed to get up for MU.

MU on non-straight bar with seperate handles.
HSPU with heels against the wall.
used 70# DB, need to buy a 2 pood, only have 1.5 pood.

Subbed 6 dips/pull-ups for muscle-ups and subbed 70lb dumb swings for kettlebell swings.
Completed 11 rounds; did dips/pull-ups and HSPU's on 12th round.

Bar muscle ups
HSPU
24kg KB swings

15 rounds + MU + HSPU

Well....had to sub everything here given I can't do HSPU, the highest I can hang my rings at the gym is chest high and the heaviest KB I have is 24kg

sub'd jumping muscle ups
subbed 30kg shoulder press for HSPU
subber 24kg KBs for 32kg

did 15 rounds and 2 muscle ups

have massive respect for people who can push this one through as r/x. Even as it was, this one was brutal

8 pus & dips
4 hspu's
8 70lb db swings

8 rouunds

as Rx'd:

12rds
+2 MU
+4 HSPU
+4 KBS

30/m/67kg

I used a 24kg kettlebell

9 rd's

10 rds + 1 MU
New PR

subbed
jumping mu's
feet on bar hspu
2 pood on kb swings

12round
2mu
4hspu

muscleup with toes on box
1.5 pood dumbbell swings

6 rounds + 2 muscleups

felt so weak!

Subs:
3/1 Pull ups and bench dips
feet on squat racked oli bar hspu progression
35 lb kettlebell swings

9 rds + 3 PU/Dips (I did 3 and 3, then 3 and 3 again, not sure if others are doing 6 straight for the sub)

Was on good pace at the beginning, thought for sure I could make 10 rounds - but was dizzy after the first couple rounds and I couldn't shake it... oh well rest up for BS tomorrow...

29/m/205/6'0"

11 rounds as rx'd
plus 2 muscle-ups

9 rounds + 2 MUs + 1 HSPU
(36kg for the KB Swings)

M/53/143/5'8"

as rxd 11 rds + 1 Mu

CFWU
225/3 wu
285/1; 295/1; 305/1; 315/1; 325/1; 335/1; 345/1
M/47/193#/72"

didn't have KB or weights, used ~25# sandbag for 16 swings
did MU first 2 rounds, then subbed 6 ring PU and 6 ring dips for MU

7 rounds
20:45

7 total
6 pullups, 6 dips
4x 135 mil/push press
8x 70lb swings
(bench 1st)

CFWU- minus pu's
6 pull up's
4 HSPU (first 4 round's wall the rest stair)
8 swings (15lb bag of rocks)

14 rounds + pu's &hspu's

Pack.

4 rounds + 3 pu and 2 dips

11 1/3 sub 25# db's
wu=30 min lvl 8 home stairs

8 3/4 rounds sub 35# DB'sx2
wu 30 min stairs lvl 8 prog at home

sub 25# db's x 2
11 rounds plus 1 MU
wu-light 10 min jog, cfwux1
feeling sick before wo-
October 5, 2008

Subsituted
6 dips and 6 pullups for muscle ups
and 4 pushups, knees on bench and as vertical as humanly possible for 4 handstand pushups
(didn't want to break my neck)
also only used 35 lbs kettle bell

11 rounds

12 rds
+ 2 mu's

pr

"Nate"

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

2 Muscle-ups SUB Muscle-ups from kneeling position
4 Handstand Push-ups SUB Push-ups with feet on bench in piked position
8 2-Pood Kettlebell swings SUB 70 pound dumbbell

16 + 2 Muscle-ups + 4 Push-ups with feet on bench in piked position
-----------------------------------------------------------------------------------
Compare to 090826

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

20091101 1900hrs
WOD091027: "Nate": AMRAP 20mins of 2 MUs, 4 HSPUs and 8 CFKB-swing (32kg)
HSPUs with knees on high-bench, otherwise as rx'd
8 rds even

as rx'd

11 rounds, 2 MU, 1 HSPU (PR)

@thesweatbox

13rds +2mu's newPR

Misssed—Flu

Not feeling it 6rds in 10min

MUs assisted (from kneeling)
HSPUs w/feet hooked on Smith Machine
KB@16Kg

14 rounds

3x10 CFWP 8 roud sub 70# dumbell

skipped. nursing back getting ready to leave to indonesia for 3 weeks

subbed 4PU 4DIP x 2
subbed 8 handstand push ups in smith machine
20kg dumbell swing

7 rounds.

Last round someone used the smith so did 4 x 60kg power cleans.

9 rounds + another round without KBell swings

Subbed 6 pullups and 6 dips for 2 Muscleups, 15 pushups for HSPUs and 55lb KBell swings

CrossFit warmup followed by

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

12 rounds.

I am battling some bug today. It was a toss up whether to work out or not. I decided to workout and monitor how I felt and take it a bit easy.

After the workout I feel more tired than normal but otherwise ok.

sub'd 2 tribute for the fallen runs

First real day back after nearly a month off, so not a PR. Subbed 8 dead hang pullups & 2 ring dips for MUs, 99lb push press for HSPUs and 1 1/2 pood KB swings.

8 rounds + 0 Ring Dips + 5 Pull Ups

[9 rounds + 2 + 6]

m/35/5'9/175

CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener. 2 min DU.
12 rounds even - PR
Swings felt pretty easy. Good job using hips & lower abs.
8/26/09: 10 rounds + 2 MU
7/8/09: 10 rounds + 2 MU + 4 HSPU
11/27/08: 9 rounds + 2 MU + 4 HSPU

MU and HSPU as Rx'ed.
1.5 pood KB swings x10 (do NOT have a 2 pood KB)

7 Rounds

Trouble doing MU, but getting better.

WU
Decline MU vice true MU. HSPU still need ROM improvement.
10 rounds
M/48/193#/72"

[Done 3-Oct-2009]

MU and HSPU as Rx'd.
KB swings subbed with a 32kg (70lbs) dumbell swings.

16 rounds + 2 MU

M/35/6'/208#

Modified workout

6 dips
6 pull ups
8 half handstand push ups (knees supported)
8 KB swings

Total of 9 rounds

8 Pull-ups
8 Dips
8 Band-assisted HSPU
8 70# DB Swings

5 +PU,D,HSPU

23.m.136.65"

as rx'd
14 rds + 2 Muscle Ups, 4 Handstand Push up, & 2 Kettlebell Swings(PR)

Last Time/PR:
13 rds + 1 Muscle Up

subbed November px storm 2009:
row 500
5 rounds of 95# bear complex 5 sets
row 400
4 rounds
row 300
3 rounds
row 200
2 rounds
row 100
1 round

34:23 @ work

M/39/5'9"/185
9 rds plus 2MU, 4 HSPU, 1 swing

6 rds.

Did 3 bar muscle ups for first 3 rds. Failed on the 4th round, did 4 and 4 for the last 3 sets. Also, worked on handstands each round. Not bad, but need to add it to my warm up.

M/20/5'10/140

AMRAP in 20 minutes of;

2 Muscle-ups - subbed 4 pull-ups and 4 dips for each MU
4 Handstand push-ups - head down to a 6'' box
8 50-pound Dumbbell swings

10 rounds + 4 pull-ups, with ~ 5-10 seconds to spare

13rds + 2 mu

14round- sub GHD SU for swings

8 rounds plus 2muscle ups
used 1.5 pood kettlebell as that's all I have access to.

6 pullups / pushups

12 rounds + 6 pullup/pushups + 4 HSPU

43 yom 202 lbs.

1 mile run wu 9:40

dips and pullups: 40 lbs. assist on first 3 rounds, then 55 lbs. on last 4 rounds.

Pike pushups

55 lbs. kettlebell

8 rounds

34 yom 200 lbs.

6 pullups and 6 dips for muscleups
8 rounds+6 pullups+ 6 dips+ 1 HSPU. PR by one HSPU.

Last time
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!

Subbed 3 pullups and 3 dips per MU. No 2-pood kb, so subbed 45lb kb for it.

5 rounds + 6 pulls, 6 dips, and 3 HSPU.

HSPU's killed me. They're definitely the bottleneck for me on this one.

Mindi and Parker - may God bless you.

Felt like crap from allergies or H1N1 or going off the zone, or getting no sleep, or all those things. Decided to go for it anyway, and I sucked.
Did 7 pullups and dips for every muscle -up until rounds 4 and 5. It just wasn't there.
Put my feet high on a bench and tried to put as much weight over my hands and did 6 presses.
Just 5 rounds.

090708

sub 4x Push-up and 4x Dip for Muscle-up
sub elevated Push-up for HSPU
sub 30# DB swing plus 5# ankle weight strapped on for 2 pood

6 rounds plus 4 Dip + 4 Push-up + 4 Dip

091027

sub 4x Push-up and 4x Dip for Muscle-up
sub elevated Push-up for HSPU

5 rounds plus 2 Push-up

m/40/67"/181#

12 rounds

2-muscle-up progressions with rings at 67"
4-hspu -3¾" rom
8 1½ pood KB swings

m/29/5'9"/158

bar muscle-ups

7 rds

Subbed 4 pu/ring dips
50# (2-25#plate) swings
Hand-stand pushups with legs up against a telephone pole

7rds, 4 pull-ups

(last time 6 rounds with 70# dumbbell swing and overly easy HSPU sub)

Good workout, slowed down a little once I realized I'd beat the old mark fairly easily.

CFWUx3
-sub'd 8 pull-ups/8 bw dips for MU's
-sub'd 70-lb db swings
6 rds + 4 dips (8 rds even last time, but used assisted dips)

scaled to packish

amrap in 15 min

6 pullups (ccs w/ chair assist)
6 dips
4 bridged hspu
8 52.5# db swings (CCS 17.5#)

sds 7 rounds
ccs 10? rounds

29/m/185

13 rds + 2 MU

used 70# DB for KB swings

M - completed 7 rounds doing 8 dips, 8 P.U., instead of Muscle ups
R - 6 rounds

also did 50,40,30,20,10 double unders

15 rounds + 2 mu's (pr)

as rxd 12 rounds pr by a round

31/m/165/65"
13 rds + 2/2