Awesome

Sweet! I did 6 strict Muscle Ups in a row a few days ago... but I think I lost my kip!

opps my computer must be slow. ya that's it.....

I love squats! Four days in a row? Coach must love them too!

Don't have rings. Can anyone suggest sub for the muscle ups?

I'm "relatively" new to crossfit (4 months), but I'm already massively love-stoned. The way Coach approaches fitness is better than any other way I've seen before. I would die if I would be able to attend even a level 1 cert. I was wondering though, if there was a age limit for attendance. Seeing i'm only 15, I was hoping there wasn't. If any more expierenced crossfitters could help me out...

many many pull ups and ring dips for me
36 ring pull ups and 36 ring dips per round for substitute, correct?

#6 Dalton

Muscle ups substitutes are 3 pullups and 3 bar dips for each muscle ups.

Having no rings, that's what I'll do. 3 rounds of 36 pullups, 36 dips and 75 squats. Ouch.

dalton, do bar muscle-ups. they're harder, but doable. i'm excited for this workout and this whole cycle.

You can do muscle ups on a pull-up bar if you don't have rings Dalton.

Muscle-Ups huh... Let's do this afterwards 5x5 power snatches!!!!

Muscle ups??? I'm in!!!

When subbing pullups/dips for muscle ups, should they be done 36 reps at once, broken into sets of 3 to mimic doing an actual rep, or split another way? Thanks.

Bienvenue au Crossfit!

Here we go, your second cycle of Crossfit. You did rest yesterday, right? You're new here so you took the day off, didn't do anything extra, right? Right?

Before I give any insight on today's WOD let me tell you a little about myself and why there is essentially no reason why you ever need to read these posts. I am a solo Crossfitter doing Crossfit in a Globogym 1 mile from both my house and my office. I do have my level 1 Crossfit trainer's cert, but essentially everything I share on these newcomer posts I learned before my cert by reading everything I could find here on the site. There is an incredible amount of info on the left side of the main page, and for the princely sum of $25 you can subscribe to the CF Journal and get even more. Do it. You don't/won't need me, and you can then ignore these wordy, self-indulgent posts.

OK...3 rounds for time (RFT) 12 Muscle-ups/75 squats. You get the squat thing now I'll bet. 75 squats with nothing on your shoulder or in your rack, just your a$$ and gravity, as fast as you can 75 times. That's what "squat" means when no weight or additional info is given.

12 Muscle-ups. Here chez CF a muscle-up is typically done on gymnastic rings. Hanging from the rings using the "false grip" pull yourself up, transition to a dip position, and then extend your arms. Whaaaat? Here's where you go to the "Exercises and Demo's" section on the left side of the main page and look up "muscle-up". There's a video under "demos" and Jeff Tucker talks about progressions and learning the MU under "Gymnastics". No rings? Can you do a MU on a bar? 1 bar MU = 1 ring MU.

But bingo, I can't do a MU. What's the substitute for a MU? Now you get to learn about the FAQ, also on the left side of the main page. The sub for a MU is pull-ups and dips. The FULL sub is 4 pull-ups and 4 dips for each MU. That means 48 pull-ups and 48 dips per round. Let's be reasonable though; you're new. You just did "Cindy" and "Barbara". Do one or two PU/Dips per MU. Do whatever kind of PU you can do. It doesn't matter whether you do 2+2, 3+3, 4+4 PU+Dips. Really. Just pick a number and do that many each round. (But you experienced CF'ers without a MU...uh uh...YOU do 48/round).

Push START on the stopwatch. 3 rounds. Push STOP. Record what you did. It's the first day of "3 on".

3-2-1...Go.

P.S. The answer to the 3 or 4/1 question lies in the 30 MU for time WOD. Coach and Lauren clearly state there that the alternate is 120 PU/120 Dips. Full "as Rx'd" sub is 4/1.

Sorry.

My rings arrived just in time! Now if only I can find a place to hang them...

Welcome back me after being off of the wagon for 2 months due to the Iron Cross injury...

so if i have no way to do muscle ups ill do:

3 rds for time:

36 pullups
36 dips
75 squats

??????????????????????

Thank for any help/advice

#19 Correct. Some people do 4 pullups/4dips though, it's more or less up to you.

This has got to be my favorite WOD I have seen in a long time. Anything with rings, a kettlebell, or a bar (minues snatches/OHS) makes me happy. Hey! Were has Karen been. I miss her.

thanks for the help people...gonna be a rough one for me tomorrow!

I know I asked this before but what is the best way to incorporate the endurance site wod into the main site? I think this will help burn some more fat

If anyone can answer I'd appreciate it

I will be working towards that first muscle up!

#22 Dalton,

Your question is answered on the CrossFit Endurance site.
See the tab at the top there that says, "About CrossFit Endurance."
Cheers!

I work out every week day and i plan on starting crossfit tomorrow to get shredded instead of bulked up. what exactly are muscle up?

im new to crossfit, what exactly are muscle ups?

I got this. Very excited. NYC is freezing if you live here.

I dislike these videos with Dave Tate.

1) He is unclear, inconsistent, and fails to articulate what he is trying to get across.

2) What he is trying to get across fails to click with me. I disagree with his analogy.. wrestlers to football players. IMHO, I have found that there is a tremendously more accurate carryover to sport with the Olympic style squat compared to the half squat.

3) He may be a guru for training his specialty, power lifting, but unless you are training to compete in these lifts, these videos are worthless.

Bingo,

Nicely done as usual my friend.

sick pic

#25 Austin,

Whoa there my friend, slow down!

If your main goal is to get "shredded" as you put it, you might not be in the right place...or maybe you are. This is a GPP strength and conditioning program, not a bodybuilding guide (Not that there's anything wrong with that).

This program will increase your work capacity across...say it with me class; broad time and modal domains. Read that again and think about that for minute. In my opinion, one should undertake the Crossfit main site wod protocol for exactly that; to prepare one's body and mind for any physical contingency, not to get ripped. Maybe one's intent is irrelevant to this argument, but I for one think it's important.

This of course is just my opinion, take it only as such.

That being said, Crossfit combined with a zone/paleo diet will most assuredly reward you with cosmetic gains as well. Just don't look for high rep calf raises or concentration curls here, you won't find them :-)

As far as the muscle ups go, please refer to Bingo's post above and think about a subscription to the Crossfit Journal. Better yet, find a Crossfit affiliate near you and get some coaching. Also, check out the exercises and demos section up there on the left. It's a wealth of information!

Good luck and sorry for the epic FRAT!

too sick.

rd 1: 5:50
rd 2: 6:50
rd 3: 6:30

tore my hand pretty bad at the end

Do u do squats with bar or no bar

This should be good...gotta do pu's and dips...36 and 36 ): I may have to do some assisted pu's...but imma do em all out. Good day everyone.

im new to crossfit, just got introduced one month ago. ive been active my whole life and before finding crossfit from a friend, i was working out out at the gym every day. im addicted. just built up a gym in my garage and as of last night built my pullup bar. hopefully my muscle ups wont have my head going through the roof. lookin forward to this being the beginning of a new life. peace

#34 Brooken Belt
Bingo up there at post #14 is working hard for you. Read his post - he answered your question - almost like mind reading.

I just had the honor and priveledge of attending the Kids Certification these past two days at Brand X and it was, in a word, exceptional. The teaching cues, age and skill breakdowns, class format and movement teaching, and systematic approach to improving children and their life style was truly remarkable. Thank you for a weekend that absolutely exceeded my already high expectations; Jeff, Mikki, and the Brand X team sets the bar for CrossFit and all that we want it to stand for. If anyone is serious about improving their ability as a coach for both kids and adults I strongly recommend taking to time to attend the Kids Cert, you will not be disappointed.

#17 Franiel

What is the "Iron Cross injury"? Was this an injury incurred while attempting an iron cross? Can you elaborate a little more on the nature of your injury and what it took to recover? I am interested. (as I am sure others are too..)

RD

#6 Nathaniel -

Go to the L1 cert by all means. Drag a parent along. I recall a cert that had three generations of CrossFitters. The youngest was less than 15 as I recall and the oldest was in his 70's, if not older. There is a liability waiver that a parent or guardian will have to sign.

Have fun!

I've been using the .com workouts for about 6 months now have started to see tremendous gains in strength speed and agility. My knees feel better than they have in years due to the reduced running load, but every time that 5 or 10K comes up I tear it up as fast if not faster than before. I love to see the positive comments and encouragement in this blog. I hope everyone's New Year pledge is to keep it positive, and keep the gripes to yourself. Bingo, your the man! I wish I would have read some of your posts earlier. It would have saved on some confusion.

Yes! Excellent WOD! I think my legs may fall off though...

16:13

Did 24 jumping pullups and dips and 75 squats. I'm a newbie.

16 minutes

Did pull-ups and dips in place of the muscle-ups. 110 lb assist on the pull-ups. Forgot to check my stopwatch until into my cooldown... so somewhere around 20 minutes.

M/31/210lbs

Nukhayb, Iraq.

Total= 22:40

M/31/71"/210lbs

Nukhayb, Iraq

Total = 22:40

1 Mile Run 6:39

WOD as rx'd - 12:09

3x5 DL @ 315

41/m/176cm/73kg

As rx'd

15:59

Not happy with my performance today. Before I started I estimated 7 minutes for the 36 muscle-ups and 5 minutes for the 225 squats for a total around 12 minutes. Had to retape my wrists in round two, because the tape didn't stick in the freezing temperatures here. Next time sub 15 minutes.

Asst MU. 18:36

M/29/145/5'6"

subbed 2 pull-ups and ring dips per MU

22:11

as rx'd: 12:48

as rx'd: 9:21 brought my rings to a global gym, got some funny looks. Good times

Wow, I am a mess.

I did:

12 (cheat) pullups
12 dips
40 squats

12 (cheat) pullups
12 dips
20 squats

No point in timing it of course. One step at a time. One step at a time.

Hello from Crossfit Sri Ram Ashram, India. We recently decided to follow the main site only, something new for us. Given that it's night time here we are done with the WOD for the day.
Vijai Raj - 9:30
Uttam - 10:45
Gautam - 16:25
Arvind - 14:28

Subbed 3:1, next time I'll sub 4:1.

Time: 23:27

Scaled to 3 rounds for time of
48 pull ups
48 ring dips
75 squats
total time 26' 54"

I had shoulder surgery 5 weeks ago - they had to break my collarbone to get to a bone spur - and my orthopod (who is a monster athlete himself) - had put the stop sign in front of any type of "dip" activity - no rings, no dips.

Alternatives would be appreciated.

bw 165

subbed pullups/dips for muscle ups

14:32

Thanks Bingo. I love your posts and attitude. We have to gentle with people, even when they are boneheads. You never know when you will need a hand yourself.

CR rules.

3-2-1 go.

subbed 3 pullups and dips for muscle ups

1st round - 13:35 (no assist)
2nd - 10:24 (90lb. assist Gravitron)
3rd - DNF

When I saw this workout I just shook my head and laughing knowing it was gonna hurt. Its the same thing I do when my friend, Megan, says something weird. Love her to death but listening to her sometimes is just painful.
I vote for "Megan" for this workout's name

My grip seems to be my biggest road block. I wear straps sometimes (esp the last few days since the girls have killed me) but I would prefer to fix the underlying problem instead of being forced to rely on them. Does anyone have suggestions on how to make my grip stronger without sacraficing the WOD?

subbed pullups/dips 3:1 for muscleups, time was 22:21

3 rounds:
12 ring pull-ups (chest to rings)
12 ring dips (lightest assistance band)
75 air squats

Got my first wrist rip today and am determined to get my muscle up...pull-up and dive through are fine but have to get stronger on my ring dips with full ROM

when its that many squats how do i figure out how much weight i should use?

Sarra #63,

The farmer's walk exercise can be helpful in increasing hand strength.

M/30/72"/200

22:55 as rx'd

31/m/5'10"/210

Coming off a cold and a 2 week hiatus...

Substituted 3:1 pullups/dips for muscle-ups

31:31

james #66,

Start by reading post #14, then spend some time reading the "Start Here", the FAQ, and watching some of the "Exercises and Demo's". There's a wealth of information not only on the left side of the page, but also above your post in the comments.

Welcome aboard. Fasten your seatbelt.

m/57/5'10"/180

I'm a day behind, so today is theoretically my rest day.

Gonna do 1000 pushups instead. Up to 150 so far. Going 30-40 at a clip, using the Perfect Pushups, had to skip the last couple of hours due to a meeting, but I'm determined not to let bizness interfere again.

jmsny111752

Think I'll follow each round with 20 squats.

subbed Pushup for muscleup

could only do two rounds

19:30

m/34/68/180#
36 mins w/ toe assist for MU transition.

Built two Plyo boxes over the weekend...one 20" and another 12" for the kiddies. Holidays are over..time to get to work.

Thank you jus, that makes sense...I'll try to add that in whenever I'm on the tred. Something simple yet (hopefully) will have a big impact.

First time to try it out... I couldn't finish the workout... I felt like a punk, but I won't let it beat me! I'll be back at it tomorrow!

m/46/150/5'8"

15:49

Welcome new Crossfitters - your enthusiasm invigorates all!

Scaled it down to 24 reps, 2 PU, 2 ring dips.

75 squats

29:37

Round 1: 48 PUs &bar dips, 75 squats
Rounds 2&3: 36 PUs & dips, 75 squats

~22 min (forgot to start stopwatch)

No rings, still can't do a bar muscle-up, although I tried today and got the closest thus far. I want rings

M/30/5'10/150

I CAN DO THE WOD AS PRESCRIBE IN THE PULL UP BAR, HOW EVER IN THE RINGS IS WAY DIFFERENT DOING A MUSCLE UP, I DON'T KNOW WHAT I AM DOING WRONG BUT FOR SOME REASON I CAN'T JUST DO THE MUSCLE UPS IN THE RINGS AS I DO THEM IN THE BAR, I CAN STILL DO THEM IN THE RINGS BUT NOT AS EASY AS IN THE BAR SO I DON'T THINK A MUSCLE UP IN THE BAR IS THE SAME AS THE RINGS, ALSO I DON'T YOU GUYS BUT I AM STILL SORE FROM ANGIE, MARY AND BARBARA, DO SOME OF YOU STILL SORE? HONESTLY I DO HIT THOSE 3 GIRLS REALLY HARD, YOU CAN CHECK THE TIMES, I POST EVERYDAY. IS SOME OF YOU SORE STILL, AND WHAT ARE YOU DOING TO RECOVER? I HEARD THAT GREG EVERET TAKE A COUPLE OF WEEKS OFF EVERY NOW AND THEN, BUT THE MUSCLE UPS IS A TENTATION, WHAT WOULD YOU DO IF YOU STILL FEEL SORE TODAY AND YOU KNOW THAT YOU CAN DO MUSCLE UPS??? PLEASE ANSWER ME THIS INFORMATION MIGHT BE USEFUL FOR A LOT OF PEOPLE, THANK YOU.

SANTI

M/35/175

Done with minor assistance: 12x MU's I did on the Gravitron with 40#, 60#, and 70# counter weights.

10:58

m/33/5'10"/192

36 pullups, 36 dips, 75 squats - 3 rounds
35:24

17:29 RX'd

First round sets of 4... Last round some 2's and mostly singles
Had to wait longer than I wanted to be able to lock the dips out on the last few.

Oh yeah... they were ALL strict.

Lost my kip I think :(

18:20
-3C wearing gloves! Did 4 MUs strict in a row (not linked) for the first time...the rest I did jumping.

22:12 rx

felt good.

12 ring pullups and dips
9:31

No Rings. Can't MU anyway, SO...

Subbed 36 pu/60 bench dips(no parallel bars...hence extra dips)
Broken to sets of 6pu/10dips x6 then 75 squats per round.
Third round broken to 4pu/8dips x9 then 75 squats

Rd 1: 6:41
Rd 2: 9:42
Rd 3: 12:36

Total: 28:59

Could'nt believe I got all the pu's!

Thanks to my Battalion Chief for the "coaching" and encouragement!

I'm on my last week of the PTP program, so should be posting more consistantly again. After my deads and press did the WOD.

MU's ala Tucker with toe assist

15:41

22:28 as rx'd. originally thought I'd have to scale due to all the recent nagging strains/pains, but went for it and I'm glad I did, felt really good. MU's were a little slow, but that's OK, no misses.

21:19
rd1 4:53/1:58
rd2 4:54/2:09
rd3 5:42/1:40

Shoulders felt really good today. Maybe, I can finally start working on recovering my shoulder strength. Now time to go to physical therapy.

Had sets of 4/3 and 2's but, mostly singles.

AllisonNYC, you've come a long way baby!!!!!!! Nice job. I remember when you first started posting. Never thought you'd last, boy you made a fool out of me!

CG E-City CrossFit;
Leary(m/44/5'11/200)
21:45*
*m/u progressions with rings at 6 ft.

22/6'2"/193

Full wrist flick for the MU's and full extension in each squat.

12'30"

Got my first muscle up April 2009, did 10 that day. Did 30 MU for time in July (took a while but I did it). Have done MU here and there for fun. Do ring dips at every warm up. Follow the main site quite religiously in my garage. Get PRs almost all the time with repeat workouts. Really very happy with CrossFit. BUT... my muscle ups have started to fail. Last time I tried the 30 MU for time only could do 18. Today I could only do 8 in 25 min. It's weird. I'm 42/203/5'10"/male. I quasi zone have 16% BF. Angie 19:25, Mary 7+ 4 HSPU, Row 5K 18:43, DL 400, Diane 8:14 just to give a picture of my capacity. Any hints?

WOD here i come, i cant wait!!

m/40/157
20:43 as rx'd

f/40/174/5'11"

I have some pretty stiff shoulders due, I think, to numerous years hunched over an oar. I have an awful time doing over head squats as in order to get a full squat, my grip needs to be so wide that my wrists are bent backwards (and the bar is pretty much sitting on my head). I would think that increased shoulder flexibiltiy would also help my snatches, thrusters, and kipping.

Sooo I'm basically trying to get my arms as far behind my head as I can ( yoga down dog stuff, leaning through doorways with my arms behind me on the upper corners of the door jam and so on) These seem like common sense stuff. Are there any different fantastic stretches I could incorportae?.. or should I just keep pushing the range of motion.

Thanks

soo wishing i had some rings...

36 pullups assissted
36 dips
75 air squats
x 3
15:03

and by the way with Barbara... yeah i almost met pukie... well i kinda did in my mouth whew good stuff (well not the after taste but certainly the WOD)

Kevin
M/50/5'11"/168
28:36, as Rx'ed.

Carole
F/51/5'6"/130
Did 4:4 pull-ups and dips for the muscle ups. She was having a little shoulder pain on the dips, so did 20# assist on dips only.
40:04

13:53
Bar muscle ups

M/34/165
3 rounds:
36 pullups
12 ring dips
75 squats

15:05

Julie,
I have the same trouble with shoulder flexibility on the OHS. I talked with a physical therapist who recommended something much like the down dog. but with bent knees. She called it the prayer stretch. Kneeling with arms outstretched. To intensify that stretch I put my right arm to the left of midline and push the right shoulder rightward in such a way so as to feel the stretch in my latissimus. Of course I do the opposite on the left side. I haven't been doing it long but there's a little info that could help. I hold each stretch with increasing pressure for 30 seconds.

I didn't have rings and couldn't do MU on the bar so I subed 4 PU and 4 bar dips per MU. The 3 rd set was on the gravitron with 35 lb assist. Finished in 19:31 which was better than I wanted.

16:05

Did 36/36 and 75 with some help on the pullups. I don't feel to bad about getting assist on those, as I just started crossfit again 2 weeks ago and I'm sitting at 250.

M/250/5'11/26

CG E-City crew

Corey: 19:43 as Rx'd
M/6'1"/186/22

#96 Julie

I incorporated ohs into my warm-up every day, with a really light bar. Over time have been able to improve the flexibility enough to be able to do them. Maybe that, and the stretches that Thatcher suggests above, will allow you to be able to improve your rom as well.

Good luck.

15 pull-ups + 15 dips + 50 squats x3

8:58

3 Rd's for time:

12 Jumping MU
75 Squats

20.30

Started this a few weeks ago so I'm still taking it very easy.

24 Pull Ups
36 Dips
75 Squats

13:59

Not great by any standards but I'll get there!

31/m/5'11"/205

As Rx'd

15:28

16:00

12x(3 dips - 3 PUs w gravitron @ 20)
75 squats
12x(3 dips - 3 PUs w gravitron @ 20)

WOD - 15:40

19:18 4 pullups/4 dips = 1 muscle up... first month in crossfit.
just lost another friend to cancer. really makes you push through the pain.

M/6'/228/33

wussed out with PU/dips, usually do 3:1 for MUs but due to a sore hand from ripped blister from last weeks pullups I only did 1:1 today.

3rds of 12,12,75 in 19 minutes I think, watched stopped. I was just a wreck today.

Did finish strong with a burnout of seated calf raises!

First post since returning from deployment.

20:21

subbed 3:1 pull ups and dips for muscle ups
pull ups took me a long time-got to get that back

totally drained today...

36 pullups/dips (sets of 6)
75 squats

total 20:31

all pullup/dip sets unbroken...

Did my first ever successful muscle up today, got so excited I did the first twelve in sets of 1's and 2's. Then could only get one on the second round so I finished with ring dips and pull ups. So excited I could do MU that I forgot to start the stop watch.

3 rounds of
48 pull ups
12 ring dips
75 squats

21:44

3 Rounds of:

12 Ring Pulls
12 Ring Dips
75 Squats

I know it's no comparison but the tallest thing I could attach my rings at the gym was a squat rack which doesn't have enough clearance for a full muscle up. I've done MU's on bars but haven't had the luck to find a structure tall enough for ring MUs. Anyone else with rings have this issue?

Time: 10:32

Hey Guys,
I'm brand new to crossfit and loving it, I haven't been sore like this in ages. Anyways, I keep seeing a lot of people talking about trouble with overhead squats, as an ex competitive olympic weightlifter I can say I know your pains. I struggled for months trying to master the full squat snatch, my problem being I kept dumping the bar at the bottom of my catch. I finally tracked down an old Russian technical coach who gave some useful tips: most people can't squat with even a broom stick overhead not because of shoulder flexibility (if you rely on flexible shoulders any weight becomes dangerous) the true problem is two fold. First is the upper back, mainly trap strength is what keeps your back completely straight even arched all the way down to the bottom of the squat, you have to squeeze your traps together like crazy it sounds easy but trust me it's not. Second is the squat itself along with hip flexibility is crucial, oly lifters use a frog squat this is heels in just a little and toes out (less than 30 degrees) it should be somewhat comfortable to drop your but straight down between your heels (like a baby squatting down playing). He also told me this although it's probably not recommended at all but it never bothered me, put something stable and flat under your heels and I mean stable and no more than half an inch high. But if you have the money just get olympic lift shoes, they're flat and stable with a slightly raised heel to help with hip placement. I know this goes against modern fitness professional advice on squatting properly so take from it what you will.

I hope if any of you read all the way through this lengthy post that it helps just remember all those guys who have almost double their bodyweight over their heads with their a$$ in the grass all started at the same place too.

Good luck and train hard.

I substituted 36 pullups and 36 dips for the 12 muscle ups (which I can't do on the bar, or probably even on the rings).

29 minutes, 55 seconds. And boy are my wings tired.

M/35/5'7"/160

Subbing 3x pullups and dips for MUs

22 min

11:55 as RxD

m/29/145lb/5'6"

i've been really motivated by all the new crossfiters posting on here. i only started in august, but the gains have been unreal. i've lost weight and cut my body fat, gained strength (deadlift from 185 to 300lb), and feel great. almost more important than the physical gains are the mental and emotional rewards of this program. it's you vs. you each day and while i've consistently improved on the wods, it's often the truly ass kicking miserable ones where my time, weight, etc are far from competitive that i feel the best after. it's that knowledge that despite every muscle fiber begging to quit, i kept moving forward and won that personal victory. i remember the incredible soreness of those first few weeks and am glad i sucked it up and kept going. i hope to see all these new names still here on the board come summer. the rewards are well worth the pain.

23:31 subbing 36 pullups & dips for muscle ups

M/44/178

As Rx'd - 22:47

Been doing Crossfit for a week and I'll never go back but can someone tell me if Coach says "squat" is a front squat, overhead squat and is it weighted or unweighted - just want to make sure I'm doing what I supposed to? Thanks!

I did in 26:01
24 Pull-ups with 105# assist
24 Dips with 105# assist
75 squats

24 Pull-ups with 105# assist
24 Dips with 105# assist
75 squats

24 Pull-ups with 105# assist
24 Dips with 105# assist
75 squats

24 Pull-ups with 105# assist
24 Dips with 105# assist

Three rounds for time of:
12 Muscle-ups
75 Squats

time 29:09
MU's killed me, for some reason my arms were going wide and I'd miss. I couldn't figure it out, I'd get a few real strong and then I'd miss and miss. Figured it out on the last few of the last round. But I learned from it.
Squats were fine, hard, but fine, my legs are feeling it. Oh I was at about 15 min going into the last round, but like I said, my arms were going wide.

WOD with 20 pounds vest...

16:15

Vest ís no a joke!!!! Big hugs and bad english for all

3xPU & 2xRingDips for MU
19:00

rx'd 16:25

Three rounds for time of:
12 Muscle-ups
75 Squats

28:38

did 6 muscle ups, then 75 squats w/ 20lb pack for 3 rounds. then I did 54 pu and 54 dips with 20lb pack

M 32 225 6'

22:47
3xpullups
2xrig dips
75 squats

34/m/210/6'5"

36/36 pu/dips
75 squats

26:35

no rings so jumping bar muscle ups

13.57

48 - 6' - 215#

As RX'd:

16:46

as rx'd 15:59

m/48/160
24 pull-ups,24 dips,75 squats
24/24/75
24/24/75
24/24

25.08

SUBBED 4:1 pullups and bar dips as rx'd

Time: 25:43.

Oh, the joys of WODs that look easy on paper. Maybe I'm bad at math, but this one didn't sound too bad at first glance - that should have been my first clue that something was wrong!

Started off strong, got the first 32 pullups in a row (PR), and 24 bar dips in a row (PR). But by the time I got to squats, the hamstrings and adductors were already very fatigued (kipping). Got through Round 1 at 6 minutes. Rounds 2 and 3 were slower (9 minutes, 11 minutes) and painful, fighting off Pukie. Switched between pullups/dips every 12 on Round 2, every 16 on Round 3. Squats went reasonably well.

Still very fatigued, about an hour later.

WOD 2 of 200 as rx'd in 2010!

No pull up bar, just did what I could:
regular dips - 20,30,40
squats - 75, 75, 75
shoulder raises w/20lb weights - 10,10,10

total time: 15:11

ahhhh! Thank you, Jim! My love for CrossFit grows by the day. I knew I'd last but I'm happy I proved you wrong ;)

Good job to you, too!

11:20 as rx'd

f/40/174/5'11"

Thank you Kevin C, Thatcher and Jon for the tips regarding overhead squats. I warmed up with light overhead squats today and already with the stretching and then squeezing the heck out of my shoulderblades,I already felt that the weight (if you could call an aluminum pole that) was further behind my head. I'll keep it up, that's for sure.

today's workout

did 3 rounds of:
36 assisted pullups
36 assisted dips
75 squats

time: 22:11

cooled down by shovelling the driveway. (That "fluffy" snow sure felt heavy)

This is my third WOD (since I started on the 1st). Still a bit sore today, even after the day off. I really wish I had rings for this, but I don't know if I could even get a ring MU since I couldn't get a bar MU. Sub'd 3/1 since I had no idea what to expect. I wasn't exactly sure how to do the sub, so I did 3 PU/ 3 Dips x 12. I figured that met the intent of a single MU.

(36 PU/ 36 Dips/ 75 Squats) x 3

Rd 1: 4:37
Rd 2: 6:07
Rd 3: 5:50

Total time:16:34

M/31/150/66"

Can't MU!!! (pissed) but only been in CF for 3 wks.. What's better, subbing pu/dips or jumping MU?

The false grip is what kills me!! No flexibility in my wrists whatsoever!!

32/m/5'9"/175

3 to 1 pull-ups and dips

29:54

Almost as rx'd
3 x 3 pullups and dips ~ 1 muscle up

18:26
took turns with fellow crossfitter on pullup bar and dip bar. Our globo gym was crowded with resolutioners.

I've been out for 2 months due to the Iron Cross injury so I wasn't worried about time but to be able to complete the WOD... which I did!

as RX'D

My Time: 32:56

It wasn't as bad as I thought it would be but my legs got pumped out like crazy. I can tell I'm out of shape...

"PROPS TO THA FRAT!!!"

Franiel

#39 RonnieBoy

Ya its this chest thing that I still feel every day usually when I wake up from bed... It's hard to explain... it feels like doing a crunch and you have a sore rib cage/upper ab problem...

It's still there but it's not as bad as how it used to be... I never got it checked out but I don't feel like I need to.

M/23/155/5'7"

Rx'd
14:58

p.l.

after being essentiall off for many months..modified workout
3 rounds: 12 pseudo muscle ups (starting with knees and feet on floot, used feet to assist the lift and push up into the full dip

50 air squats

Followed by 3K on the row...

Chris #123,

The answer to your question about squats is in post #14 today, #23 on 1/2/10, and #15 on 1/1/10 as we have done "Squats" in all three of the first WOD's of 2010. If you are just getting to the comments around #123 on any given day it is very likely that your question has already been answered above, not only in January but all year long.

"Squats" in Crossfit are unweighted. No bar. No weight. Neither front nor back. Just squat. Crease of the hip below your knee, kneecaps tracking over your big toes, fully open hip at the top. When Coach wishes for us to do anything else we will be given very specific instructions. For example, "Nancy": 5 RFT run 400M/15 Overhead Squats 95#.

Hope that helps. Welcome aboard. Fasten your seatbelt.

15:09 with 15 lbs vest

3 sets of
12 ring pull up
12 ring dips
75 squats

12:36 - Scaled way back to 12 strict pus/dips per mu. Rounds at 3:22,4:26,4:46

M/167/25/72"

Sub 12 PU and 12 Dips for Muscle ups. Need Rings

do you have to do 3 pus then 3 dips or
36 pus then 36 dips.

Jumping bar MUs, squats were OHS with a towel to 11" box. 20:58.

One of my New Year's Resolutions is to do more, and maybe all (until I see no more training effect and need to vary it), of my squats to an 11" box, either to do box squats or just to hit a target.

Buy in: DU practice alternating with GHD, BE, and the shoulder warmup stuff from the video today. That is good stuff. Box squats to the aforementioned 11" box, 135 lbs 6 sets of 2, doing a set every minute.

Cash out: stretch, foam roller.

Does anyone know where i can get the rings so that i can practice my MU? Also if I do get them what is the best palce to hang them?

I used a straight bar for muscle ups and used assistance with the wall sometime. Time: 18:45 mintues

Can anyone help me out plz? I am looking for a crossfit gym near Lagrange, GA. 30241 I am moving there next month and am desperate. TKS

Male/20/165/5'10"

time: 10:27minutes

22:00 as rxd but had to bail out halfway through third round because my hand ripped open, got to start wearing gloves again.

did bar muscle ups
36 bar pull ups
36 bar dips
75 squats

M/41/6'0"/155

As Rx'd
16:48

I was not looking forward to the squats today but it wasn't as bad as I expected. Prediction for tomorrow - 400m Walking Lunges. I got that by imagining which one would suck the most.

wow its good to be back...took about 3 weeks off for the holidays

I'm starting back up slowly

3 rds mod. cfwu

modified wod:
3 sets of 12 pull-ups, 12 dips
75 squats
2 sets of 12 pull-ups, 12 dips
75 squats
2 sets of 12 pull-ups, 12 dips
75 squats

Total: 84 pull-ups, 84 dips, 225 squats
Time: 24:30

M 44 217 5'9"

Modification:
4 Jumping pull ups & 4 bench dips for 1 muscel up.

18 mins. 13 secs.

Subbed Chest to bar pullups and dips

15:00

#155 Tylor

Look way down on the lower right of the main page. Several suppliers are linked there.

Have fun with your new toy!

CFWU= 1 mile run @ 12:24 (first time back in a while)
3 rounds for time
20-Pull ups (weight assisted #70)
20- Dips (weight assisted #70)
25 Squats

15:39

Tylor,
instructables.com has a tutorial on how to make your own for cheap out of PVC pipe. Otherwise, I looked around last night and they go for 40-$100. Elite Rings will be even more than that but are quality. I myself will probobly go the in between route and spend $40 on buy.com for some. For 40-50 you can get decent rings with nylon straps and clips. The beauty of these is you can use them anywhere. A sturdy tree limb will work just fine. With the weather as it is, I have hung (a friend's pair) them from the ceiling at my globo gym (plenty of weird looks).

21:08, with pullups & bar dips subbed for MU.

3 rounds
36 pull-ups
36 Dips
75 squats
16:32
No rings and could only do 2 muscle ups on a pull-up bar. Need to work on this or bur rings.

Got my first muscle up ever
yaaay!

lol i just started CF today, and I feel like puking atm :P

i used to do the rippetoe program at the local gym, so it's quite a change for me in amount of reps, but it felt good to be so exhausted again.

I did 3:1 subs for the muscle-ups
first 2 rounds i used 22 pounds contra-weight for teh pull ups and 11 pounds contra-weight for dips

3rd round i used 33 pounds contra-weight and still 11 pounds for the dips

It did took me about 40 minutes to finish it, but I think it's a pretty good first time

10:05 Rx
male 34 165lb, 6 months CrossFit, 2nd week on main site workouts... a real challenge

m/170

as rx: 13:30

As rx.. doing muscle ups on bar

21:11

46/male/165lbs/ATL

First CrossFit workout EVER! Found out about it through The Huddle, an online ultimate frisbee magazine. Didn't time myself, substituted muscleups for pullups and dips, and SERIOUSLY cut back on the reps, but looking forward to getting in better shape. Did 3 reps of:

12 assisted pullups
12 assited dips
20 squats

well this was my first day back in about 2 months so it was a little ruff for me but i can still do muscle ups so that was good but i did not get all of them i had to jump for most of them but i did get 3 in a row and i started each round with them so that was good no time but its a new year and im going to rock it CrossFit style

bar MU
13:33

Tylor #155:

I got the rings here---the Elites:

http://www.againfaster.com/rings/

once you set 'em up, they are a snap to use.

Jeff

19:33
jumping mu's moved rings another inch up.

As rxd.
17:59
kipping MU's

first wod in almost 6 months.

cfwu x3
subbed 3 pull ups 3 (green band) assisted ring dips for each muscle up.

26:09

Jen did a scaled down version today:

5 muscle-up progressions (jumped from the bench and then held each for 5 secs), 25 squats. 3 rounds for time.

4 min. 24 sec.

Note: this muscle-up progression omits the pull-up portion.

WOD scaled:
MU: x12 (2-band assist)
SQ: x75

3 rounds, 19:03

m/38/255

24 pull downs 150 lbs/ 24 dips/ 75 squats x 3
23:40:53

11:05 jumping MUs

My pull-ups are still mince, so baby-subbed.
3x (12x pull-up, 12x dip, 75x squat)= 9:10.

Only managed first set of pull-ups straight through.

m/41/6'0"/193

16:29 (MU from kneeling position)

yesterday: 80%
10-9-8-7-6-5-4-3-2-1
65# all
SDLHP
Full clean
PP
PJ
= 23:19

today- active recovery. Hiking 1.5 hrs in woods, deep snow.

Erin

subbed in the pullups and dips for muscle ups

did 25:23.....very rough one

34 yom 225 bwt

agility ladder warm up

wod w/ subs
3 rounds of:
36 pull-ups
36 ring dips
75 squats
time: 26:42

pu's and dips were broken into 12 sets of 3 each.

7:05
6:39
6:21

Really hoping for a break from pull ups!! No rings so did 3 PU 3 Dips x 12 for each round

14:47

scaled the muscle ups with rings,aside from the dead hang, got the full range of motion.

first time back to crossfit in a while today.

Set 1: 12 PU w/ gravitron, 12 dips w/ gravitron, 50 squats
Set 2: 10 PU w/ gravitron, 10 dips w/ gravitron, 50 squats}
Set 3: 8 PU w/ gravitron, 8 dips w/ gravitron, 25 squats

27/M/6'2"/295.8 lbs

9:42 RX hands turned out each time on muscle ups.

M/41/180

As rx'd:

27:49

Tougher than it looked but I took way too long on the MUs, which were messier than usual.

More better faster

18:11

m/38/76/210

Only an 8ft ceiling in my basement, so I hung rings ~4ft from floor, then did ring PU from sitting (legs crossed) right into ring pushup. Did these 2:1, so 24 MU progressions/75 sq per round.

25:40

Subbed 3 pull-ups and dips per muscle up - no rings

36 Pull-ups
36 Dips
75 Squats

x 3 - 21:45

No gym, still to many sweets to eat.

Good Fun but starting to feel sick!!!

Subbing at 3x pull up, ring dip, per MU

3rds
36 pullups
36 ring dips
75 air squats

Sam
1-5.30
2-6.30
3-5.33
17.33

44/168

It's been a long, long time. Hunting season is over.

As rx'd:

21:24

M/29/5'10"/170

As Rx'd:

13:43
1st round unbroken (did 15 accidentally...all other sets broken)

M/40/194

As Rx
14:44

This time sucked! The rings at the affiliate that I work out at are hanging from a low pullup bar, making it difficult to do multiple muscle ups.

3rnds
Subbed 40 Pull Ups and 40 Dips for MU and 75 Squats.
34:14

Did it at the GloboGym and was PACKED with New Years resolution fitness enthusiasts that I had to wait for everytime they jumped in on my bar or rack. Not fair to use 2 pieces of equipment at the same time, yeah ok fair enough, but still screwed my time.

42/m/155
as Rx'd: 12:45

f/29/5'8"/177

Scaled per Brand X
Pack:
Three rounds for time of:
8 Muscle-up progressions (Seated, Jumping or squat)
50 Squats

I subbed 32 Pullups/dips for MUs.
Band assisted pullups, dips off a weight bench
Time 18:30

Making up the pull-upp workouts... did Angie today - met Pukie! Not sure if its the lack of sleep from the new born, or the new (Paleo) diet. My pull-ups were faster this time around - but my overall time was slower (mostly sit-ups).
Pull-ups: 6:57
Push-ups: 4:57
Sit-Ups: 9:01
Squats: 3:45
Lie on Floor: 4:30
Pukie: 3:10
Much better. :) Total time (not including rest and pukie) was 24:40 up from 22:50.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1

As rx’d: 21:53
Foam roll after

m/52/6'2"/190

36 Pull-ups, 36 dips, 75 squats x 3

19:17

36 P/U's X 3
36 Dips X 3
75 Squats X 3

20lb vest

21:26

M/36/189

I wasn't able to do the Muscle Ups because lacking equipment so I subbed them with handstand pushups.

3 rounds
12x4 strict pull ups
12x4 dips
75 squats
Time: 36:35
better late then never

M/32/180

Rx'd
11:59

m/225/34/6"0

gained 10 pounds in December. it showed today.

not as RX'ed, did the pack version from Brand X.

first round, 8 muscle-ups, 50 squats.
2nd and third rounds 8 jumping muscle-ups, 50 squats.

did not time; did some MMA work afterwards.

as rx'd
20:56

Doubled dips and pullups per round

18:14

Doubled dips and pull ups for each round

18:14

rx'ed

10.48

15(OHS, 24 kg swings, AbMat s-u),5 muscle-up, 3rds
WOD, Rx'd
18:03

i think i may have the slowest time, but i finished.

36 pullups
36 dips
75 squats

Repeated 3 times.

51 minutes 45 seconds

33m/6 foot/225 pounds

36 pullups
36 dips
75 squats

for 3 rounds= 19:41

As RX.

MU were singles, still can't string them together.

19:54

Aloha,

Jordan

27m/5'10"/165

2nd day on Crossfit - hooked

0 for 25 on MU bar attempts
48 pullups
48 dips
75 squats

for 3 rounds= 30:10

m/25/6'1/185

First time.
21:51
Scaled to:
36 Pullups
36 Dips
50 Squats

23 / M / 5'9" / 135lbs

Angie, scaled to
50 pull-ups
50 push-ups
50 sit-ups (anchored)
50 squats

15:25

I planned on doing 75 each, but I feel I'm getting sick, so I backed off a little.

screwed up my "stopwatch" (cell phone) and spaced out after the workout...13-15 minutes?

For sub I found a great vid by Tucker in Ireland that taught me proper form and showed how to do them with a little leg assistance. I recommend that to anyone (any of his videos). So if you have rings then forget the however hell many pull ups and dips for the sub

as rx 9:01 very fun wod!! im always dont to hit wod anywhere so if anyone wants to contact me just hit me on my email!!

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 100 double-unders; 17 ROM exercises; (45# OHS, GHDSU, hip ext., strict pull-ups, 170# bench press), 3x10.

As Rx: 15:23.

C/D: (hip ext. to vertical, 10# reverse hypers, 45# TGU), 1x10.

The MUs were slow after R1. In retrospect, bench pressing may not have been the best w/u for a MU. :) Squats to an 11-inch box (below parallel) and felt great.

Subbed 36 pullups and 36 Dips for Muscle Ups

1 round equalled 3 smaller rounds of 12 pullups/12 Dips/25 squats X 3.

Round 1 = 3:13
Round 2 = 5:10
Round 3 = 5:31

Total = 13:54

Please no more pull ups my hands are shredded....

M/35/175lbs

Subbed 4x4 pullups/Ring Dips
27.42

subbed 36 PU/24 ringdips for each rd of 12 MU

6:32/9:20/9:21 = 25:15 total

17:56 as rx'd

Abridged warmup: 3 rounds--7 pushups, 10 situps--legs perpendicular to floor, 7 tricep pushups, 6 samson stretches, 10 overhead squats

One mile "puppy trot"

Abridged workout: 3 rounds-7 dips, 7 pushups, 25 squats

Comment: Bushed

m/44/185

as rx'd 14:25

21:10

did 2 pullups and dips per muscle up because of exploded callouses. very painful

need to work on muscle ups

m/18/230

I don't have Rings and I can't do Muscle ups yet So i had to Scale.

20 Pullups
20 Dips
50 Squats
per round for 3 rounds, total Time was 17:42.
Being so heavy, anything with body weight is hard for me, i could only do 12 or so Pullups and dips in a row but i finished them.
Way to work everyone!

Today I only did two rounds of 12pu, 12dips, 75 squats before i almost threw up....really trying to get my rep counts up! Anyone have any tips with kipping? I'm really frustrated with it....I've watched the video tutorials but don't feel like I'm doing it right/what I'm doing is helping me to get my reps up. I am essentially doing strict pullups as opposed to kipping pullups whenever it comes up, and I obviously can't do the rep counts as expected doing strict pullups. Any tips would be very much appreciated!

18:44

Jumping Muscle-Ups on the rings. Starting to get the feel for them. Hope to get one that's not assisted sometime soon!!!!!

40:56

Subbed: 4 pullups + 4 ring dips = 1 muscle up

total: 148 pullups + 148 ring dips for MUs.

Focused on ROM on both pullups and ring dips.

In memory of my sister Lorna.

i hope we get a break from pullups tommorrow...

M/22/165/5'10"

As rx'd 12:25
Right thigh still cramped up from doing mary last week.

as RX 9:01

very fun wod
if anyone from ever wants to hit a wod just contact me by email. LOVE to meet new crossfiters!!

Subbed bar MU's for lack of rings:

25:32

Had to work in on the bar with all the New Year's resolution-ers at my globo-gym. Give it a few weeks...

As rx'd 17:15

Not enough room to get full extension at bottom of muscle-ups; got as low as possible w/o being able to turn hands outward.

Male/31yrsold/5'10"/198

as rxd=14:03

John 3:16

Matt:
3 rounds
20 pull-ups 40# assist
20 dips
50 squats
19:58

Karen:
3 rounds
16 pull-ups 52-55# assist
16 dips 52-55# assist
50 squats
A couple of minutes less than Matt

CFWU~GHD sit ups/back extensions, push ups

bar muscle ups~gymnastics kip style.
No spotter ball

TIME: 11:08

18:11 bar muscle ups

These times are sick, took me an hour. I am upper bodily challanged, so really dug this WOD to help me out. Did 4 pullups then 4 dips in a rep. Got the first 3 reps on my own then had to go to the negative weight machine. Total 48 pullups / 48 dips / 75 squats per set.
1. 20:55
2. 44:30
3. 1:02:26 Hurt.

As Rx'd, 24:32.

How does dave tate keep getting on crossfit.com? I can't understand how some people can listen to him, he talks a great deal but says very little. Might be very knowledgable but can not get his point across. In my opinion, am I alone?

Couldn't make it to the gym today, so I did:

3 rounds of
25 Push-ups
25 Dips
75 Squats

16:45

m/22/150/5'7

as rx'd:

17:07

S/f

Still can't get the kip on the muscle up, but I wanted to try that movement so I lowered the rings just a little and did a small jump to get me started to work on the form. I guess you got to start somewhere.
25:30

26/m/5'11"/185
as rx'd
19:22

16:52

M/26/140/5'11"

As rx'd 15:06

m/49/175/511
Subbed 3pu+3dip for each mu

108pu/108dip/225sq
27 min

Terrible time. Still wornout from the three girls.

Bar MUs at globo gym. Lots of strange looks from people doing curls and calf raises.

13:00

Three rounds for time of:
12 Muscle-ups
75 Squats

For the muscle-ups, I did six muscle-up progressions and then 18 pullups+dips for the first two rounds. Third round was jumping pullups/dips.

31:15

Then did the crossfit kids workout.

M/49/6'3"/195

subbed all 3 rounds of MUs from knees
1st round of 75 squats with 20 lb vest, no vest for round 2 & 3
17:34

34/M/6'00/195

Been a while since I did any muscle-ups. Started the WOD with 4 straight. After five attempts to get #5, 4 minutes had elapsed. So, in frustration, I stopped the clock and started the WOD over with jumping Muscle-ups.

3 Rounds:
12 Jumping Muscle Ups
75 Squats

13:08

Frustrated by my deteriorated muscleuptitude. Need to put these back in my warmup.

36 pullups
36 dips
75 squats

18.11

Bar Muscle-ups

Time: 17:31 minutes

M/20/6'1"/170

As rx'd, 17:43

f/28/5'6"/122

Extremely out of the CF loop, so 3 rounds of:

25 jumping pull-ups
25 dips
50 squats

11:21

Subbed 3/1 Pull ups & Dips
38:35
m/52/218

CFWU X 3 no arms

3 rds

36 pu
36 dip
75 squat

14:43

MUs assisted (from kneeling position w/slight push w/toes)
13:35

yesterday
3x1000m C2 row (w/rest time = 1000m row time time)
goal was sub 4:30 - did 4:33, 4:32, 4:31 (argh!)

M/45/6'1"/185

3rounds
48 pu
48 bar dips
75 squats

22:08

Fatigue alters form

wu: 2 laps around block

24:52

Many misses on MU's

16:48
...but I think I miscounted and shortened myself by one MU...I'm sure it would have been under 17 minutes, though.

21/m/160/5'8

M/30/5'10/150 (MTN WARRIOR)

I was feeling sore from yesterday a little bit but after the first 3 or 4 Muscle ups felt normal, Muscle ups were all done in a pull up bar, I still believe on the rings they are harder.

22:19 AS RX'D

SANTI

m/39/200/70"

CFWU x 3

WOD:
3 rounds
36 Pull-ups
36 dips
75 squats

28:09

p-u and dips as 12-12-12

First timer, I got through 2/3 in about 17. I'm working my way up though. Excited about tomorrows challenge.

m/37/186/72"

18:45
jumping bar muscle-ups off a 20" box.

20:09 MU from knees + small jump

35:36

note: at affiliate today. sub 2x PU/dips for muscle ups. first WOD doing real kipping PUs instead of jumping PU.

Puppies ish

5 pullups (palms facing each other)
5 dips
25 squats

Done at home. Need lots of upper strength and cardio work.

31/m/197

17:03 modified

arms are wrecked from last cycle.. tried full MUs but wasn't gonna make all 36. scaled to 20 jumping MUs per round instead.

cfwu x 3

3 rounds for time of:

12 x 3 pull ups + 3 ring dips
75 squats

34:23

M/47/66"/135

CFWU (-)

As RX'd 12:03.

M/38/224/6'4"

assisted MUs from knees at JFCOM using rings.

Out of town at hotel- no rings or even pullup bar.

cfwu

3 rounds for time:

substituted dumbell snatch 35lbs 12reps each side
75 squats

27mins

M/26/175/5'4"

for MU's I did 12 ring dips a 12 pull-ups
time=7:22
also my garage temp is at 35 degrees, can't wait for spring

#28 Andrew,

Regarding 2)
Tate is not making an analogy, he is describing the different positional, flexibility, and mobility requirements of different sports. A football player will likely never come off the line, run, or tackle with their hamstrings on their calves. So why strengthen that position when you spend that time strengthening the positions they will actually be in? On the other hand, a wrestler might find him/herself in oddly compressed or contorted positions and will need strength at extreme ranges of motion.

"He may be a guru for training his specialty, power lifting, but unless you are training to compete in these lifts, these videos are worthless."

Consider the analogous sentence:
"Mike Burgener may be a guru for training his specialty, Olympic weightlifting, but unless you are training to compete in these lifts, these videos are worthless."

I hope you can recognize how outlandish that sounds. As CrossFitters, we try to do everything. When looking for the best advice on a piece of that everything, would you turn to Joe Average, or a coach that's produced world class athletes? That's why SMEs are valuable.

MGySgt. USMC M/48/6'2"/209

My daughter and I did three rounds of 12 MU from a seated position on the ground & 75 squats. Followed this with pull-ups and dips to try and make up for not being able to do a MU.

Working through the MU transition is harder than it looks. ha ha ha

Humbled again, what's new. At least I know I am making progress since my squats were completed unbroken.

OooRahh CrossFit

Subbed pullups and dips for muscle-ups

17:15 mins

Round 1:
36 PU
36 dips
75 squats

Round 2:
21 PU
21 dips
75 squats

Round 3:
24 PU
24 dips
75 squats

assisted mu's 14:33

PR on warm up - eliptical 5k @ 22:18

Still stink at PU's sooooo.

Lat Pull downs substituted - used the false grip on the bar and pulled the bar down below my ninnies.

3 Rounds @ 35 mins
105@35
Dips @ 35
Squats 75

Today I met Pukie the Clowns - unknown gender cousin - Tootie the Mime! during round 3 of squats - whewieee tootie is ugly! I just don't want to meet their other cousin Shartie the Tight Rope walker.

Until tomorrow - Peace out!

40/m/190

36 pullups/36 dips per round

19:08

As RX'd

DID HIT THE START BUTTON ON MY WATCH. So that sucks. Felt really good with the muscle-ups for the first time though.

M/22/167#/6'

31 mins

subbed 3:1 pull-ups and dips for muscle-ups

3 Rnds:
10 Assisted Dips
10 Push-Ups w/ knees on the floor
75 Squats

Time: 11:41

19:17

Subbed 12 push ups, 12 reverse dips and 12 pull ups for muscle ups.

4:12
5:51
6:20

Stationary cycle standing 5 minutes
Jog 800 m
CFWU2
WOD as Rx'd
16:20

Sucked it up and did 4 pullups/4 ring dips sub for the muscle ups. Took 42:06 cause my arms completely gassed...

scaled 12pu/12 dips
75squats
3 rds = 19:00
pullups unbroken though

M/25/152#/5'7"

MU from knees (don't have access to bar that is high enough), otherwise as Rx'd

Time: 15:04 (Bench Mark)

5 min jump rope warmup

Sub'd 3 rds:

12x 25 lb weighted p/u
12x 25 lb weighted dip
75 squats

M/195/32

3 to 1 pull-up, dip substitute for muscle ups

20.13

man...my hands hurt...

Scaled to 10xMU / rd
17:55
MU splits: 4/3/3, 4/3/3, 4/2/2/1/1Fail multiple time (only 9MU last rd)
PM, garage

29:45
Subsituted MU w/36 PU & dips

17:13 with 2x pull-ups and dips

Puppies Scale
3 rounds for time of:
5 Muscle ups (subbed 4:1 pullups, bench dips with feet on 3rd step)
25 squats

Time:
Chuck: 10:55 (splits: 3:22, 3:27, 3:46) - all unassisted pullups
Marci: 9:50 (splits: 3:22, 3:10, 3:18) - subbed knee push ups for pull ups due to still sore from last 2 wods)

M/40/5'6"/190

22:00

Used Gravitron with 40# boost.

rxed

15:23

Used the replacement of 3pullup/3dips per 1 muscle up. Other than that, rx'd.

Time - 24:07

108 Pullups
108 Dips
225 Squats

16.00 even
muscle ups from japanese sit pos

i subed the muscle ups bar/rings with a 10ft wall up and over 3x12 as rx
75 squats 3/12 as rx
28:40

3 rounds of:

25 Jumping Pullups
50 Pushups
75 Squats
16:23

19:36

32/m/195

Subbed 3:1 Pull/dip (36 each, each round) for MUs

19:10

3-1 for MU

22:28

26/F

Subbed 3:1 PU's/dips for MU's.

31:10. Sets were all broken up because even at 7AM people want to work in on various bars.

42/M/156

Subbed 3 PU and 3 Dips for each MU= 36/36/75 x 3
time= 15:46

12 Muscle-ups
75 Squats
(M-ups on S/M from deep squat - Performed extra set). 18:02

m/28/195

28:21 - subbed 36 dips and 36 pull-ups for the 12 muscle-ups

Rx'd

15:45

As rx'd (treadmill at 8.5, 8.5, 9, 9, 9.5)

21:40

subbed 4x4 pu's and dips.
1 round 15 minutes.

M/35/72"/241

Sub'd 3:1 with the muscle-ups

21:58 (pull-ups and dips done with assistance after a very short time)

Still working - doubling up with today's WOD

US Army Chaplain, Fort Richardson, Alaska

No Finish sub 4:1
I'm Lame :)

Kipping MU's

15:37

SUB 3x 80# pd (t)
SUB 3x bd

29:09

m/47/177
rx'd 18:50
100 DU 2:45

35/m/175

as rx'd 15:41

Three rounds for time of:
8 Pull-ups
28 Dips
75 Squats

26:39

14:30
my rings are in my basement without a high ceiling, but with them eye level I could pullup underneath, stand, and give a little jump to get into the up, hold for a sec and lower down. Seems to be a good progression for me since I get the pull and the push.

12 x pullup & dips sub for MU

15:50

M/32/6'3"/203

As Rx'd: 24:25

First Muscle Up WOD as Rx'd!

Subed 3-3 for every muscle up
Humberto

19:12

Karla
18:12
Subed jumping pull ups and dumping dips.

As rx'd

25:12

I need to get some chalk. My wrists/palms get sweaty and start killing my grip.

M/30/6'1"/320
Did half pulls with 495 2x1
Only made two rounds-had to run.
24.56

3 mile run
21:52
then
3 rounds
15 Dips
40 Squats
6:32
then
30 K's to E's

scaled to 3 rounds of:

15 x 120 lb weight assist pull-up
15 x 102 lb weight assist dip
15 squats

9:54

Subbed pullups and dips for muscle-ups. Used a gravitron machine for the pullups. I am not sure what the time was.

I did 10 minutes of barefoot jumprope and 10 minutes on the treadmill after the main WOD.

m/44/5'9"/205

Completed two rounds of:

36 pull-ups (3 sets of 12)
36 dips (3 sets of 12)
75 squats (3 sets of 25)

Total time = 26:03

Ran out of time before getting to a third round.

17:18

brand new to crossfit so just subbed 1 jumping pull up and 1 dip for each muscle up. Will work my way up.

9:52.

M/49/153/1-1-06

Subbed PU/Push-up 2:1

16:31

N.B. Use 3:1` next time.

3 rounds for time:
12 muscle ups (subbed 4/1 pull ups and dips to muscle ups)
75 squats

*144 total pullups/dips
37.36

3 rounds for time:
12 muscle ups (subbed 4/1 pull ups and dips to muscle ups)
75 squats

*144 total pull ups/dips
37.36

49/m/190

As Rx'd. 23:08

40/m/5'7"/148

25:32

Subbed 3 pullups / 3 dips per MU

did PU's and dips as broken sets - how ever many PU's I did, I'd do that number of dips.

GOOD QUESTION FOR YOU MUSCLE-UP MONSTERS:

Are most of you that did this WOD as rx'd able to do full range of motion MUs w/ hands turned out. I thought I was good at muscle-ups, (8:30 or something on 30 MU for time) until I stopped doing 75-80% range of motion. Now I lock out and turn my hands out, but I can't do nearly as many muscle ups.

I'd love to here from those that do full ROM and those that do not, so I can get an idea what most people do on here.

Thanks.

Tm - 223
(M/24/5'7" - 161lbs) krak

As Rx'd: 15:08

Rxd
15:19.77

as rx'd 20:37

19:59

Subbed 3:1 pullups & dips

9:51

sub'd pullups to waist

15:40

subbed 3xPullups and 3xDips per MU (assisted on both), dropped the numbers by 1/3 (8 MU subs + 50 squats)

Never done a Muscle Up before so this is good progress.

only did 6 self-spotted muscle ups per round (i.e. with toes on the ground - thank you Jeff Tucker!). Squats as rx'd.

9:50

rx'd 14:18

15:03
Subbed 2xpullups & 2xdips for each MU, so workout went like this: 3 rounds for time of 24 pullups, 24 dips, 75 squats.

as rx'ed 16:04

sub'd muscle up progressions from haunches with rings above head

also only did 10 per round by mistake

13.09

21:25 subbed pullups and dips

50/m/140
(3 pu/ 3 dip) x12
75 squats
20:02

27:40

18:07

Subbed jump to front support, 15:06. Slow, still whooped from the 3 days of girls.

F/41/123/5'4"

M/33/5'4"/142lbs
As RX'd
23:38
Not feeling it today

Posting for my girl:

26/f/115

CFWU

108 pullups / 108 dips / 225 squats - 26:06

kicked my a$$

m/41/177/5'10"

NOT as rx'd

19:56

3 rounds

12 MU's (assisted, from knees using toes)
33 Lunge Steps (hands overhead and interlocked)

15.21

3 rounds of
48 PU
48 Dips
75 Squats

also ran 4 miles

@ home

D scaled to 36 dips + 36 pull-up + 75 squats
8:25
19:30
32:49

W scaled to 36 pull-ups + 15 dips + 75 squats
32:48

scaled back to 1 round - still coming back
~10 mins.

Rx'd : 11m43s

m/41/5'6"/145

3rnds.
48 pull-ups
48 ring-dips
78 squats
29:20

Scaled to Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

no rings: sub 4/1 pull ups, dips to muscle ups.

19:53

As rx'd

11:17

12:30

Pack:
Three rounds for time of:
8 Muscle-up progressions (Kneeling - toes pointed behind)
50 Squats

I couldn't finish this one. I hadn't done a muscle up in 2 months and it was painfully apparent. Did 2 sets with tips of toes on plyo box behind me in 20 minutes. Crap I know. By the end of the WOD they started coming back though. Got to get a kerosene heater for my garage...freezing out there.

3 rounds of:
24 pullups
24 dips
75 squats

22:01

Some pullups required toe assistance by the 2nd and 3rd rounds.

As rx'd but with strict muscle-ups

18:32

C-
17:11

m/29/5'8"/155

13:02 Rx'd

m/57/5'10"/180

36 PU 36 Dips 75 squats 3 rounds

29:30

jmsny111752

jumping muscle ups

15:25

35yom / 206lbs

Three rounds for time of:
24 pull-ups, 24 bar dips
50 Squats

20:07

Have been a bit lazy/off over the last week or so...drinking, eating badly, skipping a workout here and there. So, it was a struggle completing this. Regardless, I made it through and will hopefully do better next time. Pull-ups are the time killer here.

M/38/185/5-10

As Rxd.

Three rounds for time of:
12 Muscle-ups
75 Squats

time of 15:15.

Used gloves to prevent the blistering on wrists which I always get in MU, but felt pretty good about the effort.

No rings, and didn't make it to the gym this morning, so I had to switch to push-ups because my desk was starting to buckle from the dips!

3 x
(36 pull-ups
36 dips/inclined push-ups
75 squats)

23:02

26:47
subbed pus and GHD sus for muscle ups
4/1

25/200/m

as:rx
14:26

46/m/71 kg
3xCFWU
Tried MU-progressions with the rings.
3x
8 MU-prog., 50 squats
time 7:35
First time I did something MU-like in a WOD. I have been using the rings for dips in CFWU lately.

M/28/193/5'11''
48 48 36 pull
48 48 36 dip
75 75 75 squat
31:06 bad!

m/ 35/ 132 lbs/ 5'-6"
As Rx: 12:20
I did Annie about 10 minutes after the WOD... Actually the muscle ups felt good... I had only two misses.. they were consective on the last rep of the second round... othre than that, I got 6-4 consecutive muscle ups each round that then did doubles mostly. My grip/ wrist was a little sore at the end though.Ever since getting the false grip, my muscle ups have been getting better and easier.
Good WOD, but I needed a little more at the end so I did a short "easier" WOD and that was good for me.

19:56
subbed 36 dips & PU for MU

I have forgotten to post my results for a few days...gotta get back on track!

12:22 as rx'd

woo wee

21:35

assisted pullups/assisted bar dips 3 to 1 sub

m/29/155/5'8"

13:02 Rx'd

M/30/153

36dip/pu sub

6:44
8:02
9:58

that was tough

Time was 18:12. Subbed 4 pullups and 4 dips for 1 muscle up.

Trav time 25:00. Subbed 2 p/u and dips for 1 muscle up.

36 pull-ups
36 dips
75 squats

18:54

as rx'd
15:13

first WOD back from the flu, and first WOD outside in the VA winter

Rnd 1 Rx'd
Rnd 2 and 3 Jumping MU's

21:10

17.32
wu=3.2 mile jog, xfwux1
mu on bar, max reps 7 one set

m/20/5'11"/183

What a tough day considering the three girls but the back, lats, chest, triceps, biceps at an extreme shock. Oh well gotta love the pain.

no rings available so subbed 4 pullups and 4 dips per muscle up.

23:14

is there advice on how to do muscle ups on the bar? is it just jump and then try to push yourself up?

any help would be great. thank you

CFWUx1
14:08

14:15

Wk3 5x5 day 2:
BSx5:225-295-295-295-295
DLx5:315-335-355-355-355
PPx5:155-155-155-155-155

WOD: 3rnds 12 MU/ 75 SQ:

10:12 as rx'd
(2:45,3:40,3:50)

missed three MU's last round, should have been under 10-min

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

WOD as prescribed: 11:05- m/29 y.o./6'1"/190 lbs Las Vegas, NV
Did this WOD after doing Badger in 27:39. Hip flexors are on fire!

as rx'd

17:10

I just started doing Crossfit, seriously, 2 months ago. I've been scaling all the workouts for the most part.

I wanted to do this one as prescribed but I only had a 12lbs med ball.

5 Rounds
50 wall balls w/ 12lbs med ball
25 Pull-ups

29:26

As rx'd, 31:27. Wrap wrists.

m/31/210
As rx'd
13:02

Brad
As rx'd
14:45

20100107 0250hrs
WOD100104: 3 rds for time of 12 Muscle-ups and 75 Squats
Did 24/24 PUs and Dips per round, otherwise as rx'd.
23:54

As Rx'd w/full lockout on the muscle-ups: 16:43

M/ 35/ 132 lbs/ 5'-6"
As Rx: I messed up and incorrectly posted 12:20, when I revisited my log, I saw that it was 12:42.. sorry. Still a fun WOD.

3 rounds:
12 muscle ups (all singles)
75 air squats (50, then broken into sets of 10 and 5)

about 5 failures on muscle ups

17:23 01/07/2010

MUs not to full lockout, otherwise as RX'd. One failed MU 3rd round. All squats unbroken, performed to ensure fully open hip and knees at the top.

15:44

CFWU

Situps on steep decline

WOD

Three rounds of:
5 Muscle-ups, jumping using a chinup bar at forehead level when standing on equipment
25 Squats

Didn't keep time, was figuring out how to do MU while jumping off of a bench with a plastic stepper on top. Took approximately 20 minutes, but really not sure. Lots of adjusting.

3 rounds:
24 Pull Ups
24 Dips
75 Squats
28 mins.
Performed this workout the day after 50 wall ball and 125 pullups. I was fried before I started. I used the pull up assist for the last round and 1/2.

12:15

Sub'd uanchored sit ups and supermans: 13.40

First muscle up during warm up!

Sub'd jumping muscle ups during WOD: 17.08

back from 2 weeks break due to christmas, skiing and then a 3 day cold

SWOD: cleans: 3x65, 3x75, 3x82.5, 1x87.5 kg
squats: 5x80, 5x90, 2:5x100 kg

5 min rest then:

WOD: 3 x (6 mu, 40 squats) in 6:07

as rx'd.
time: 17'11

Did sitting progressions for the muscle-ups, but for some reason, did 13 each round instead of 12...whatever

9:28

(Since scoring the barbell I have GAINED five pounds.

I attribute it to an increase in muscle mass...and perhaps a little feasting over the holidays...)

subbed 3 pu and 3 dips for ea MU; but I thought it was 15, so in total, 135 pus and 135 dips to go with the 225 squats
37:10
Hands are turning into meatloaf after the last week

12:14

Three rounds for time of:
12 Jumping Muscle-ups
75 Squats

As Rx'd:
17:05

Last 4 MU's were really difficult, but then i realized my rings were uneven and that was why. Fixed them and guess what...ta da. Finished the MUs. Oh well, next time will be faster

as rx'd 18'12" on homemade pvc + nylon rope rings

m/45/200#/6'3"

Scaled to pu and dips. Gassed very early could not complete one round but did 30 min of work.

as rx'd

TIME - 17:46(PR)

3 x 3 Deadlift @ 130kg

Subbed MU for PU and dips x 36 each rd

15.01

17.36 as Rx'd

20/m/5'11"/167

Made up on 1/8.

As rx'd (after the power clean singles WoD):

17:35
1- 6:04
2 - 5:50
3 - 5:39

23.m.139.65"

as rx'd
16:27(PR)

sub 2 pullups then 2 dips each mu
20:55

19:09 rxd

m/6'3/185/32

Don't have rings so sub'd 36 pullups/36 dips:

rd 1 - 5:55
rd 2 - 7:15
rd 3 - 6:01

total time 19:11

My shoulders are a mess after pullup days this week.

16:45

as rx'd:

19.09

@ the sweatbox
as rx'd

22:55

took 3 minutes to do
the last rep of my last
set of muscle up- frustrating!!!

19:18 as rx'd

19:18 as rx'd

WOD
12.16
Slight jump wi the m/ups as i thought my elbow wouldn't last,but felt ok, so caught up wi 30 m/up for time and p/j 1-1-1-1-1-1-1,etc and now my elbow really is f%$£&d !

13:40

3 rounds

24 strict pullups
24 bar dips
75 squats

29:29

~Vacation~

Three rounds for time of:
12 Muscle-ups SUB Muscle-ups from kneeling position
75 Squats

11:10

Wish i had rings!
did 3 round of 36 pullups/36 dips and 75 squats

36:04

rx'ed on 1/11/10

12:42

subbed

3 rds of
8x 3 pullups and 3 dips
50 Squats

time: 15:05 mins

as rx'd on P/U bar 15.14

as rx'd:

18:06

first time doing muscle up workout on rings

m/36/5'9/181
CFWU - 3. From home. DU. No Burgener.
18:50
MU terrible. Very disapp. Effort good. Results bad. Trouble getting more than 4 at beginning of each round. Related to increased weight?
Squats not bad. Good tech. Maintaining lumbar curve using hips.

Subbed 3/1 pullups and dips for muscle-ups

3 Rounds:
36 Pullups
36 Dips
75 Squats

Combined pullups and dips to simulate muscle-ups

16:30

Trouble throughout the workout with muscle-ups.

Completed first round with the muscle-ups.

Only able to complete 5 reps of muscle-ups on the second round and used a lot of time trying to get the 6th rep. Switched to pull-ups and ring dips. Finished that round with 21 pull-ups and 21 ring dips.

Finished the third round with 36 pull-ups and 36 ring dips.

Squats as Rx'ed for all rounds

44:57

m/29/5'9"/160

bar muscle-ups (no rings)

26:50

3 rnds 24 pu, 12 ring dip, 75 squat

23:50

45M/6'/188#

as Rx'ed
14:22

m/30/6'/171

3 rds...
30 ring pullups
30 my reg dip
75 squats

approx 35min. think i ate something bad cause i felt awful this morning and during the wod. puked after first round (in 6:30), then pulled myself together to finish it. took a long break before last round of squats cause i felt terrible again. finished squats. then puked again. weird day. should be able to get this sub 20 on a good day.

13:47

M/32/5'9"/152

16:34

As rx'd. Mostly did sets of 3 muscle ups, with arms locked out and palms out between reps.

M/25/5'9"/195

scaled:
3 rounds:
20 pullups/20 dips
50 squats

30:59

12 pullups / 12 dips / 75 rebounders
25.17

"Mrs. Miyagi"

3 Rounds:
36 jumping pull-ups
24 dips
75 squats

19:17

14:23

did 12 ring dips and 36 pullups each round along with the
75 squats

did not scale properly
6 progressive muscleups + 3 pullup + 3 dips / set
need to practice muscleups
dips felt good
15:14

34 yom

Seriously need a break from all the pullups.

Only did 24 pullups/dips
75 squats. Three rounds
26:13

44 yom 196 lbs.

20 pullups
20 dips 25lbs. assist machine
60 squats

30:11

M/34/170

Swim 2650 m (~64:00)

shower, change, eat orange then:

Three rounds for time of:
12 Muscle-ups (1 Muscle-up=3xpull-ups+1xring dip)
75 Squats
(16:47)

3 rnds

24 pu
12 ring dip
75 squat

23:50

15:30

Did pull ups and dips:
20 pu
20 dips
75 squats

then did 12 pu
12 dips
75 squats for last 2 sets.
Time: 14:27

2 rounds only

24:39

31/m/165/65
5 rounds
12xMU
50xsquats
idiot...

00000000000000000000000
31/m/165/65"
29:44
5 rounds
12xMU
50xsquats
idiot....

3 rounds

24 strict pullups
24 bar dips
75 squats

29:29

http://www.extremepullups.com

19:18 as rx'ed!

Ginormous victory for me as I wasn't sure I could bang out 36 MUs in < 30 mins (which was all the WOD time I had today).

Ended up doing:

4 + 3 + 3 + 2 = 1 - 12
2 + 2 + 2 + 2 + 2 + 2 = 13 - 24
3 + 3 + 2 + 2 + 1 + 1 = 25 - 36

If I could string more MUs together in a row, I could have cut the WOD time down nearly in half but I'm pretty darn happy anyhow.

9:08 as rx'd

m/22/170