Can't wait to give this one a go for our next cycle!

I've been doing Crossfit along with training for rugby since the beginning of 2010. The biggest improvement for me is mental. The no-surrender state of mind necessary to complete the WODs has made me far more fearless on the field, and I have the strength and endurance to keep up with exactly what my brain is telling me to do. Thank you, experienced posters, for the wisdom you share. I wrote an account of my time so far on the paleo diet. http://tuffnesstimes.wordpress.com/

starting crossfit tomorrow after 9 months of being out of the gym. sounds great!!

Impressive!!! Lets do it!

If i dont have access to muscle up rings what can i substitute for muscle ups?

Could there be a workout more fun than this?
My Favs

#4 sub is 3 or 4 Pull-ups and 3 or 4 dips per MU. All found in Crossfit FAQ. Have fun.

#4 you can also sub Bar MU.

Cool thanks man

That video was from my first Level 1 cert! SWEET!

This looks fun!!!

more video of coach at the whiteboard? that's good stuff.

is a transcript available?

pat sherwoods OHS is immense, im jealous!

love the "from the vault' video!

Yeahhhh!!! This one looks funnnn!

Aloha,

Jordan

Question, if I tweaked my lower back/upper left glute would back squats be likely to incapacitate me for a long time? If so what can I substitute? May be sore and have a re-injured spot, but don't want to quit or loose what all I have gained. Help.

Crossfit Sri Ram Ashram, India

Arvind
23:50 rx

Bachendra
23:45
BS rx (43kg)
Jumping Muscle Ups

Ravi
25:29
BS 40kg
Jumping Muscle Ups

#2 You should scale this down if this is your first workout in 9 months. 135 squats is a lot, even with only 95 lbs. And muscle-ups may not be doable after so long out of training.

Fresh Tattoo Outline on tricept...this oughtta be fun...LOL...

Cool to see Alex on the main site. CrossFit Counter Culture in Encinitas rocks!

Looking forward to the workout but need some alternatives for the muscle ups... not able to do those, yet...

To me, and most people that aren't built like Nadia Comaneci or Bryan Boitano, muscle ups are more of an aspiration than a functional exercise. I practice them when I'm not too sore or broken down from the WODs.

#18 care to elaborate or are you just trolling without any reason?

did it for completion, self-assisted muscle-ups w feet on a box. gotta love having a schitzo shoulder.

21-15-09
225# DL
85# OH Squat (ugh)
13:05

21:12 Jumping Muscle Ups. I just recieved "Starting Strength Vol. 2" by Coach Rip. Amazing book. I definately recommend it. It helped me with today's WOD. The man is very articulate and the splach of humor he throws in helps with keeping your attention. Good reading and good luck today all.

starting to have this twinge in my left knee. right over the top of the knee cap. Been an athlete and runner all my life and have never had a knee problem. i have been a devote crossfitter for about 1 year and am CF level 1 certified. I was wondering if doing box jumps and other plyo excersizes could possibly aggravate this knee problem. I have pain when i kneel. i still want to be able to do all the wod's. ANYBODY HAVE ANY SUGGESTIONS.? THANK U

off to Columbus...this is gonna be good!

m/44/185

as rx'd

15:22

M/29/145lb/5'6"

subbed 1 c2b pull-up and 1 dip per muscle-up

16:49

Wow, that video brought back some memories....specifically of me getting my butt kicked by everyone during that wod. Ouch!

Rx'd

18:34

M/27/185/6'2" USAF Bagram

No rings here, had to sub in 3 pullups/dips pers MU. I thought I was in decent shape, but I guess I'm pretty weak compared to some of the others on here:

40:38

42/m/176cm/73kg

As rx'd

19:25

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

time 35:27

MU's were not strict turnouts.
Tape held my tear pretty good, had to retape , or add more tape during the workout.
MU's were okish. got some 3reps bu nch of 2's bunch of singles, some walking arround the forklift between sets of MU's.
Squats were tough from the deads yesterday, it was suprising how sore my legs were, but did fine on them.

Happy enough with it, Good workout.

As Rx'd 14:49

Breakdown:
5/15 - 0:41
10/30 - 2:51
15/45 - 5:54
10/30 - 3:50
5/15 - 1:33

Good to meet some of the people at CrossFit Al Asad today! Too bad I can't stay longer, it would be fun to have a good group to do wod's with!

M/34/160
subbed 3:1 pullups and dips for muscle ups, o/w as rx'd
21:33

Is anyone doing jumping muscle-ups? I just thought that they would better sub the proper muscle-ups than the pullup-dip routine. I've found that even with jumping mu's, there's a lot to learn about the muscle-up that you can't get from pullups or dips. Maybe I won't get the equal metabolic effect (less work done with jumps) but at least I'm going towards proper muscle-ups.

Still have a nasty blister on my hand from pull-ups last week. Should be fun.

19:03

the MUs were assisted from a lower bar with bent legs on my toes to minimize the assist. Still weak, gonna get there. 16:50 yesterday. Two good leg days for a MTN Warrior/Sky Soldier. You're not the only one out there Santi.

135 pullups
135 Dips
135 Squats (95 lbs)

135 dips
135 pullups
135 squats (95 lbs)
45 Minutes

I'm not trying to question - well ok I am - but why so many squats so many days in a row? Just going back to Feb 21 almost everyday is a squats, deads, wall balls, & sprints. I love CrossFit and I love hard workouts, but my legs are shredded. If I had to run a 10k race tomorrow I would be minutes slower due to over-reaching on leg workouts.

Don't think just CrossFit...but when does recovery play a role in our development?

M/36/5'5"/135

As Rx'd (almost .... did bar muscle-ups, not rings!)

21:00

Nasty!

bw 165

subbed as many reps as possible in 30 minutes
deadlift 315

total reps = 106

m/38/76/215

MU progressions

23:50

33.32

Muscle up sub with 3x pull-ups, dips.

Just started back into Crossfit after a car accident last June. Been making great gains.

Did 1 pull up +1 Dip for Muscle Ups
Squats as RX'd

29:03

16:35
subbed jumping muscle-ups and scaled up to 115 for the squats

Comment # 25,

Could you describe to me where exactly on oyur knee it hurts and what actions in your workout or day to day activities that make it hurt the most? I've had a lottttt of knee problems for the past 9 years or so and I've always been a committed athlete so I know pretty well how to work around a bum knee, hope I can help you out.

Killllerrr WOD today..I'm stoked.

All: DTC 90lbs squat jumping muscle ups sub setted all.

Hi CrossFitters,
Does anyone know where I can find the video of a girl doing back to back Fran? I think she was at an affiliate in New York somewhere, but I could be mistaken. Her pull up was beautiful and really helps me. If you could email me that address, that would be great. Thank you.
chuck@pacpersonaltraining.com

subbed 2:1 (10, 20, 30, 20, 10) chest to bar pullups, ring dips. Ring dips really slowed me down. Guess I need to do more dips in CFWU.

29:44

m/45/200#/6'3"

scaled:
9 pu/d
10 65# bs
18 pu/d
15 bs
27 pu/d
20 bs
etc

27:13

subbed muscle ups for 2:1 push-ups & pull-ups
squats rx
16:14

Good one

19:45
1/1 pullups and ring dips for muscle ups

Would doing muscle ups with feet on a box, jumping muscle ups, or just the pullup and dip sub for the muscle ups be best for this wod if i can't quite do them?

muscle ups or should I say 4:1 pull up/dip combo's kill me everytime. Still can't get that muscle up partially due to skill and partially due to the fact that we don't have rings here just a broom stick cut into sections hanging from tubular nylon which makes a false grip kinda tricky.

super slow, like I said 4:1 killed me.

20 pull ups & dips
15 squat RX'd
40 pull ups & dips
30 squat RX'd
60 pull ups & dips
45 squat RX'd
40 pull ups & dips
30 squat RX'd
20 pull ups & dips
15 squat RX'd

40:12

23.14
MUs with feet up on box

M/36/175

Subbed 3 pulls/dips per MU, BS as rx'd: 26:50

M/70/170

28:02

11:56

with deadhang pullups

16:42
...but I subbed 1 (assisted) pull-up and 1 dip for each MU, back squats with 65#

M/35/69"/168

27:53 (M/U's done on high pull-up bar)

Did first Muscle up one week ago....

As Rx'd: 43:47

Squats were ALL THE WAY down as far as I could go.

**Bar Muscle Up**

95# back squat
parallel or below every rep

TIME: 15:00

I don't post a lot on this site but I just have to share something a little off the subject. I've been crossfitting for almost 8 months now and absolutely love it. I just finished reading a review of Crossfit according to Vital Health partners on vitalhealthpartners.com. Here is the link if anyone would like to read it for themselves. http://www.vitalhealthpartners.com/crossfit-review/

In my very humble opinion, these people missed the boat, missed the point, and quite simply did not do enough research to justify the so-called "review" that they posted on their web-site. Wow! Let me know how everyone else feels about this review.

Happy Crossfitting! Get some!

Couldn't remember the rep scheme, so modified and scaled (can't yet do MUs; did jumping and kipping PUs)

Ring Dips/Pullups/Back Squat 95lb
5-5-15/15-15-25/30-3-50/15-15-25/5-5-15

20:01

m/170

as rx: 24:19

* mu's w/ knees tucked do to low ring set up

As Rx'ed 29:14

Sidelined with tendinitis/bursitis or worse of my right shoulder
Today: Rest

21:53

# 43-

I know where you are coming from , i have only been crossfitting for a little over a year, I remember when i did my first three days of legs- karen, heavy front squats, and i believe a 5k run. My legs were so trashed. But i learned quickly that this is the sport of fitness , this is crossfit. I heard it put, if a swimmer, or similarly, a runner told their trainer that they are not swimming or running today because they just did it yesterday, and the day before, that would be silly. Also, life doesn't ask you if you are sore, then assign work accordingly. It throws at you the unknown and unknowable, then you act accordingly. Learn to grind through these days and your capicity will go through the roof.
PS- Your foundation must be proper nutrition or you will fail.

First two rounds 3pu3dip, then 2pu2dip the rest.
15 pull ups & dips
15 squat RX'd
30 pull ups & dips
30 squat RX'd
30 pull ups & dips
45 squat RX'd
20 pull ups & dips
30 squat RX'd
10 pull ups & dips
15 squat RX'd

25:45...tough even with the subs.

As Rx'd 29:44. 50% more muscle ups than I have ever done in one day/workout!

M/42/5'10"/200

Ohhhhh man.

Started off with an insane swimming workout. Jason put this thing up called The Matrix. I couldn't even begin to explain what it was. All I know is I ended up doing a lot of butterfly and IM.

Then I did the WOD, but substituted pullups/dips for each muscle-up. I thought I would be dead, but I lit the place up.

14:26.

Music: Devin Townsend Project - Addicted
Pre-Workout Drink: Jack3d :)

I don't care what you guys are doing tomorrow, I'm almost definitely taking a rest day. I'm hurting bad from all of this.

Rx'd
19:20

27:38 as rxd
first time I got all those MUs with full extension, very happy about that, thanks Coach

RX
14:32

Male/25/5'10"/215

26:00 Minute X Trainer
Achilles was sore
then 5 Rounds
10 Dips
15 Squats with 30# dumbells
10:59
then 50 Sits
the 25 Pushups

# 67-

i read the review, like coach says, crossfit has a natural @$$ hole barrier. They just dont get it.

3 pullups/3 dips per muscleup

52:26

wow
it s great
bellissimo

good fight

ander

subbed ring dips & pullups

For time:

6pu's/6rd's
95 pound Back squat, 15 reps

12pu's/12rd's
95 pound Back squat, 25 reps

18pu's/18rd's
95 pound Back squat, 35 reps

18pu's/18rd's
95 pound Back squat, 25 reps

6pu's/6rd's
95 pound Back squat, 15 reps

20:55
done at crossfitnyc

M/23/175#/5'10"

As rx'd
*22:52*

25:38 Rx'd

#67 the site you referenced is clearly a front to sell diet pills. most people call this SPAM

Kevin
M/51/5'11"/168
Today is my birthday. The last few years, I have been doing a little benchmark WOD, on my birthday, that uses my age for the rep scheme. It is:
pull-ups
push-ups
sit-ups
squats
With my birthday age as the reps for each. Basically, half an Angie, at my advanced age. Here are the results over the last few years:
2008, with 49 each-9:57
2009, with 50 each-8:29
2010, with 51 each-8:11

Carole
F/51/5'6"/133
She decided to do my birthday WOD, to honor my big day, using 51 for the reps.
She got a 7:19

No Respect for the birthday boy! But, she is taking me out tonight to dinner and a comedy show. Smacking me around wasn't enough of a laugh for her.

All kidding aside, Crossfit must really work. Still getting better after more than half a century.

Rx'd

18:35

Sets of 5 on the muscle ups

Great workout!

34/165/5'9"
www.crossfitjulia.com
Louisville, CO

Where is Borat having his next cert?

23:18 as rx'd
took a few mins to bandage up the rope burn on my arm. anyone else get that?

#90 i get the rope burn, have it both on the tricep and forearm.

Finally got to doing muscle ups by playing it around with it before i started. did probably five then once i started my workout just couldn't do them.
did the very first two muscle ups in the first set then did them with feet on box

22:06

24. 13

That's a good point. To succeed one must eat a high carb/ low fat diet. And also, stop complaining because this stuff is not overly difficult but it will get you in shape. When your in the military you don't get to choose what you want to do You just do it or get a foot in the a**. Now lets dominate this sh*t like crossfitters that we are!

25:29 did bar Muscle Ups... I like this one.. MU were holding me back.. near the middle I could only do 1 or 2 at a time.... I guess I know what I need to work on..

#87 Kevin C -- nice work!

Soccer match tomorrow, so went "light"...

5/10/15/10/5 pull-ups & dips
10/20/30/20/10 back-squats

18m49s.

35:08

subbing pullups & dips at 3x for muscle ups

thought that might suck, it did

M/44/180

As Rx'd 41:00
Squats unbroken.

Note to self: Tried using a wrist wrap this time because of the blisters from doing War Frank as Rx'd last round. Helped with the blisters on wrists, but I think it altered my false grip and fatigued my forearm muscles. Started failing on 8th rep of second set of 10??? Took a long time to get the last three. Took the wrist wraps off and then did the last set of 5 fairly easy. Stick with tape next time.

38M/5'10"/170#

W/U: 8k run (outside road course, 30F, clear skies!), 47:53; 17 ROM exercises. Easy relaxed pace on the run. Worked on my Pose technique and hit some nice hill work. Most importantly, I got to enjoy the sun (something rare here in NE Ohio). Felt great!

As Rx: 16:50.

C/D: static hamstring stretching.

Muscle-ups felt a lot better than when I did "War Frank." All back squats to below parallel.

Subbed 3 pull-ups/dips per m/u
Squats as rxd

18:38

M/36/187

Subbed 1 weighted PU and 1 weighted dip (both @ 25#) per MU

15:15

CFWUx3 (Pullups and Dips during first round only)

35:07

3:1 Pullups+Dips to Muscleup
Only completed the "up" side of the pyramid (ended with 45 Squats) due to time.

Ernest 39/M/61"/154

M/36/5'10"/175

24:16 as Rx'd.

Hands still ripped up from last weeks muscle up extravaganza but held okay with some extra taping. Legs are officially smoked. One more day to rest day.

NEVER QUIT!

Happy birthday Kevin and great work.
Good numbers for Carole too.
You kids have fun.

Had to sub ring dips/pull ups, shoulder was not cooperative.
Did push ups, 30 each round broken into 20-10.

Fit Mom in CT shamed me into 95#, was going to scale but glad I stayed there.
Thanks Fit Mom

So my modified WOD was:

95# Squats 15-30-45-30-15
30 push ups each round

19:40

Laura f/47/5'7/150

Whoo. That was taxing!!

23:24 RX

Aloha,

Jordan

I loved it!

Scaled Muscle ups to 3-6-6-6-3
Back squats as rx'd

Time: 29:13

long walk from rings to squat bar took up a lot of time.

M/24/6'2/200

30:02
first time using my rings for a WOD. About time, since I have had them for a couple of months now. My arms fatigued at about 25 MUs, just had to rage the rest. legs were sore from yesterday, making the squats go a little slower than I would have liked.

19:20 as rx'ed

#67
Thanks for the motivation. The review used the word basic a few times. This was amusing due to the fact that they clearly have NO concept what is going on here and have never even thought to cross the threshold of the CrossFit world. To all who are driven by passion and integrity, and make CrossFit their own the fire has just been stoked!

M/49/6'3"/195

MUs were from the knees to toes otherwise as rx'd
25:44

32/m/190

3:1 pull-ups/dips for MUs

27:47

17:50
subbed
Pullups / pushups / air squats

60 min run
3 hrs later
MUs - rubber band assisted - rings 2" above shoulder ht.
BS @ 65# (no rack)
19:18

47/183

16:58 as Rx'ed.

subbed ring dips and ring pullups - deep as I can get.

24:52

2x pullup and dips for muscle ups
28:40

5 MU
15 95lb BS
5 MU, 20 pullups, 20 dips
30 BS
45 pullups, 45 dips
45 BS
30 pullups, 30 dips
30 BS
15 pullups, 15 dips
15 BS

29:33

Haven't done MU's in around 6 mos. due to shoulder problem, so tried a few today. I still don't think the 3 to 1 ratio of pullups/dips to MU's is correct, it should be 2 to 1.

Happy Birthday Kevin! Great job on the 1/2 Angie b-day WOD, and even better job to Carole! Have a wonderful time tonight.

First wod since mid December.

I lost it over CHristmas.

Time to get back at it. DId a really modified something or other.

Went out and managed to nail first 3 MU's then got 4/5 in the next round but that was it.

So

Rd 1: 3MU - 15SQ
RD 2: 2ME - 6 sets of 2 Ring Dip, 4 PU - 15 SQ
Rd 3: 9 sets of 2 Ring Dips, 4 PU - 15 SQ

Called it quits after that. 36 mins.

m/6'/185

substituted 4xPU followed by 4x dips for 1x MU
did BS/w 95# heels and knees locked together

as rx'd otherwise total time 35:00

super workout! Thanks to Coach and company for producing this great site!

5 MU / 95# BS 25
10 MU / 95# BS 35
15 MU / 95# BS 45
10 MU / 95# BS 35
5 MU / 95# BS 25

22:35:75

m/31/220

subbed dips and pullups for muscles ups.
5 muscle ups = 5 pull ups + 5 dips

11:06

as rx'd
23:00

no squat rack so had to rest with bar on shoulders
p/u bar sucked so couldn't kip on MU

Did my own little WOD, with hangover:

10 pullups
15 squats @ 95
20 pullups
30 squats
30 pullups
45 squats
20 pullups
30 squats
10 pullups
15 squats

Didn't time it. Rested a bit, but form on pullups and squats was supremely dialed in.

Subbed m-u for push-ups and pull-ups.
40 kg Squat 15-30-45-30-45
Push-ups 10-20-30-20-10
Pull-ups 10-20-30-20-10

time 17:36

I did 45 lb back squats
for muscle-ups I did:
same # assisted pull-ups
same # dips

time = 14 minutes

Subbed jumping muscle ups

Rd 1: 2:03
Rd 2: 2:41
Rd 3: 6:28
Rd 4: 5:05
Rd 5: 4:25 incl 10 ring pu and ring dips

Total: 20:43 Ave Hr: 159, Max 172

Dreaded this workout. My back was sore from yesterday and I was so fatigued I slept nearly 12 hours last night. I may be pushing myself into overtraining. Hope tomorrow's workout is easy or I'll have to scale.

23/m/6'0/195

31:53

Sub'd 15/20/25/20/15 for MUs
Squats as Rx'd

13:21 - used 135lbs for Back Squat instead.

Nice combo with the lactic acid build up in the arms due to holding the bar.

Very fun week so far...looking forward to tomorrow.

Getting f'n ampted for Sectionals...one week, baby!!!

Oh, I'm 5'10/183 by the way

#87~HAPPY BIRTHDAY KEVIN~have fun celebrating you 2 BAD A$$ CrossFitters!

#102~ YEAH GIRL!!! Glad you took on the 95#. It really wasn't all that bad, right?!?!

20 pull ups & ring dips
15 squat RX'd
40 pull ups & ring dips
30 squat RX'd
60 pull ups & ring dips
45 squat RX'd
40 pull ups & ring dips
30 squat RX'd
20 pull ups & ring dips
15 squat RX'd

Wow those ring dips were a ball buster.
Lost track of time 38-40 something minutes.

I had to sub ring dip and pullups because there isn't any bars tall enough to do MUs out here.

I was worn out before starting this as well.

as rx'd subbed pull up - stood for transition - push up the rest of the way.
rounds 1 through 3
Felt very fatigued but that my muscles were able. Maybe nutrition was an issue?
Started on round 4 but only did 2 MUs.
30 minutes
Felt discouraged until I realized I just did 30 MUs and 90 squats with 95 lbs and I wasn't doing anything 3.5 weeks ago.

m/42/72/190

sub'd 3 for 1 pu/dips for mu on self assist. Back squats as rx'd

23:40

18:59 Scaled to 60% rep scheme (3,9), (6,18), (9,27), (6,18), (3,9)

Scaled to:

3 Pull-ups/Dips
15 95lb BS
6
25
9
35
9
25
3
15

21:41

(3D+3PU) for MU, 38Kg BS. 29:22.

M/27/75"/215

17:11 rx'd

no rings today so subbed 3 PU/dips for 1 MU
BS as r'xd

time 26:52

what a work out! fighting for gas, muscles spent and hands shredded following last few days. Ready for day 3.

34 yom 230 bwt

sled work for a warm up

wod w/ subs
135 pull-ups/ring dips/95# back squats
time: 37:02

M:26:5'11"/200

subbed pullups with assist from 1-inch band for muscle ups.

33:48.0

M/37/6'2"

Did the following (all squats 95lbs):

5 PU
20 Dips
15 Squats
10 PU
30 Dips
25 Squats
15 PU
35 Dips
35 Squats
15 PU
30 Dips
25 Squats
10 PU
30 Dips
15 Squats

Forgot to post time: 43min

M/29/6'1"/198

sub: 1mu = 1CBPU+1DIP
squats rx'd

12:28

been out the cf game for a bit, next time will sub 3CBPU and 3 dips....I slacked!

25:12
sub 65lb squats and 2 pullups/3 dips per MU
1sr round 3pu/3dips perMU

M/25/6'2"/200

That online review was insane, such a short horribly informed and researched article and then such a large article on some fat loss pills?? hah

33/m/165

subbed 3 pu and dips for mups.

33:46

31 yom, 190 lbs

43:55 as rx'd

Could tell I haven't done squats in about 5 or 6 months

Scaled
3 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 15 reps

5 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 25 reps

5 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 25 reps

3 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 15 reps

19:33

I subbed out this workout for some purely functional fitness: unloading a box truck full of couches, dressers, and boxes; into a 3rd story apartment with no elevator.

W/U with 1 mile run
WOD: 19:33
Scaled to:
3 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 15 reps
5 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 25 reps
5 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 25 reps
3 Muscle-ups (3/3 pullups/dips)
45 pound Back squat, 15 reps

F/135/44

29/M/145

jumping m/u

21:34

scaled for my feeble abilities

6-12-18-12-6
pu/dip

15-25-35-25-15
65# back squat

19:13

26:30 rx'd (set of 45 squats was my killer after doing DLS yesterday)

26:23, as rx'd
no warm up, MUs broken up 5/then 3 or 4s
PM, garage

Sub 3 PU/3 Dips for MU.

Squats at rx'd

M/23/208/6'1
31:15

M/23/209/6'
31:20

CFWU x 3

Strength

Shoulder Press 3x3 @ 75% (50kg)

WOD

3 mu, 15 x 40kg BS
6 mu, 25 bs
9 mu, 35 bs
6 mu, 25 bs
3 mu, 15 bs

9:34

cfwu x 3 (+ 90 pushups)

as Rx'd
27:30

(I almost wussed out and scaled it down but stuck it out - felt good! That was the most muscle-ups I've ever done in a single workout.)

Still don't "have" the MU so had to sub , but during some progression work pre-workout I finally did one. Squats as Rx'd, but not unbroken.

3 KPU's, 1 ring dip per MU
Squats as Rx'd

35:02

Third workout back to Crossfit and already getting my butt kicked - feels great!

29:29

Subbed 1pu&1dip/mu

Squats as rx'd

I've got lots of work to do

29:15

Subbed 3x pullups and 1x ring dips per muscle up.

I wasn't sure if I was going to make it through this whole workout. The hardest part about the squats was just holding the bar with my poor arms. I think I'll sleep well tonight.

muscle ups with ankles/shins on a bench, otherwise as rx'd. ~30min

1 MU = 1 chin-up/1 dip
135# BS

Had a little distance between stations

15:55

19:31

Oooh legs are feelin that!

as rx"d

16min50

All squats sets were unbroken add a nice fast beat on the m-u's and voilà

#27
I have no suggestions except ice and stretching to alleviate the symptoms. But I can speculate a little to the problem. It may be patella femoral syndrome and/or calcium deposits behind the knee cap on the high side. Basically the tendon in this area is not tracking in it's groove properly. Heavier weighted movments, increased angle of bending and prolonged kneeling will aggravate it. Nothing can really be done unless the wear or deposits become bad enough to warrant surgery. Or avoid the movements, but who really wants that??? Good luck.

29:59

Subbed: Muscle up progressions for MUs. Started on knees with rings set about 1 or 2 inches above forehead. Did sets in 3's or 2's.

Back Squats as rx'd, unbroken on all sets.

Caption should read, "Still holding... still holding..." (cigarette in mouth).

23/m/205
just coming back finally after ankle surgery last aug.
subbed 3:1 chest to bar pu and dips for MU.
squats as rx'd
46:13

5 Muscle-ups
95 pound Back squat, 15 reps
5 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 45 reps
5 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

32:05

15 x Pull Ups
15 x Dips
15 x BS 95 lb
30 x Pull Ups
30 x Dips
30 x BS 95 lb
45 x Pull Ups
45 x Dips
45 x BS 95 lb
30 x Pull Ups
30 x Dips
30 x BS 95 lb
15 x Pull Ups
15 x Dips
15 x BS 95 lb

Did really do much squats until a few weeks ago when I started doing crossfit and today was brutal.

40.00

CFWU

M/U yesterday's WOD:

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

225 DL/75 OHS

11:45 OUCH!

Great workout!

m/37/186/72"

Scaled to jumping bar muscle-ups
18:18

D
@ home
subbed 3+3 pull-up / dips for MU's

15 1:45
30 9:20
45 22:55
30 32:00
15 35:35

M/25/5'9"/177

Time: 20:45

MUs done from knees then a small jump from toes. 1st time "really" doing MUs, I got a another -GOAT. I weighed my home made wall ball and sand bag today... the ball weighs 25#s! and the sand bag weighs 78#s. I call em "nasty ball" and "nasty bag", cant wait to use em in a WOD.

DO WORK!!!

m/30/5'11"/180

As rx'd

19:27

I am amazed how the number of posts has gone so much lately. I guess everyone is just posting on their affiliate pages. Unfortunately, I the nearest affiliate is 100 miles away from me.

m/29/6'2"/205
had to do pull-ups and dips for the mu's, did 3 to 1 ratio
28:10

28:15=puked...GREAT Workout!!!

33:48

jumping muscle ups on the rings.

Sub'ed 3 pullups + 3 dips per 1 muscle up.

21:00

39:01

4 pull-ups
4 push-ups

M/42/6'2"/200

As RX'd 20:23
Fun workout

27:08

rx'd used pull up bar to perform muscle ups

14:08

M/41/228/6

jumping MU
12:20

You know you're a CrossFit junkie when getting massive blisters on the fingers and palms of your hands from doing bar Muscle Ups is the best part of your day.

Hello my name is Ken and I'm an addict

Able to do the squats. Cant do the muscle ups so subbed pullups and dips each round. Only 15 min of excercise. so then did some ring stuff at the end.

M/25/150#/5'7"

As Rx'd

MU/Squats
1. unbroken/unbroken
2. 7, 3/30,20
3. 6, 4, 5/15x3
4. 6, 4/15x2
5. unbroken/unbroken

Time: 17:44 (PR)

M/42/184

Subbed 3 pulls/dips per MU, BS as rx'd: 25:58

37:59 subbed muscle ups with ring pull ups and ring dips

That was a hoot! Did the Brand-X "pack" scale
14:55.

14:58
used graviton for MUs and scaled down on squats a little for bodyweight.

24:47

muscle-ups sub 2:2 pull-ups:dips

All squats with 95 lbs

15 pull-ups
15 dips
15 squats
30 pull-ups
30 dips
30 squats
45 pull-ups
45 dips
45 squats
30 pull-ups
30 dips
30 squats
15 pull-ups
15 dips
15 squats

30 minutes

muscle ups felt pretty good today
as rx'd

time: 22'53

Couldn't muscle up so did 3x pull ups and ring dips, then the gym attendant came and told us he was closing down early, so I only finished to the 45's and I was still at 21:12 pathetic.

28:15
10 Pull-ups with 45# assist
10 Dips with 45# assist
15 100# back squats
20 Pull-ups with 75# assist
20 Dips with 75# assist
30 100# back squats
30 Pull-ups with 75# assist
30 Dips with 75# assist
45 100# back squats
20 Pull-ups with 75# assist
20 Dips with 75# assist
30 100# back squats
10 Pull-ups with 75# assist
10 Dips with 75# assist
15 100# back squats

sub'd 2 pullups/2 dips per muscle up. Thes rest as rx'd

22:16

17:35 rx'ed

m/35/165

135 reps of 95# back squats, dips, and pull-ups 29:14

Nah, subbed x-country for x-fit...
Did a 30K cross-country ski (skate) run, time ca 2 hrs.

m/47/177
rx'd 23:25

Rx'd.
20:35

holy cow. wanted 20 reg mu's on this one. took 8 min to get 5, so did jumping mu's there on until last one, 5 misses at one mu on last rep.

28:07

As rx'd (with 4 pullups and 2 ring dips for each muscle-up), 24:10.

Tough WOD. I have got to start putting the time in to work on muscle-ups. This pullup/dip sub is a killer. First round of pullups/dips unbroken. Then did them in sets of mostly 10/5. Back squats really got the heart rate going - they went 15 / 30 / 30-15 / 20-10 / 15. Pukie was definitely knocking on the door today...had to take a few breaks to keep him at bay.

No callous tears today but left shoulder a little sore from the natural overextension on the kip. Knee feels pretty good - doesn't seem to be bothered much by squats.

WOD 39 of 200 as rx'd in 2010

25.45 sub 45# bar for sq
wu=run 4.2 miles with S and B
end with yoga

30m/70"/181

22min
sub 2:1 strict pull-up/bar dips for MU's
tough...

As Rx'd:
19:04

My cardio felt surprisingly good on this today. I think my limiting factor was really a sweaty grip for the MUs and a very sore lower back from yesterday. I should be able to PR on this. I think i might have even held back a bit thinking that i would hit a wall, but surprisingly didn't. Pretty happy with this considering.

For time:

[Subbed 3 strict pull-ups/3 dips = 1 muscle up]

95lb Back Squat

39:47

M/41/5'7"/146

Subbed 3 Pull Ups / 3 pushups per muscle up

95# back squat.

24:00

M/64/198-For time:
5 Muscle-ups (All MU jumping)
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
30:13

Subbed blue bnd ast DHMU; 19 minutes

12:46
Bar MU

42/m/155
subbed pulls and dips X3 for MU
21:00

m/41/6'0"/195

sub'd 2 pull-ups/2 dips per MU

Got through 9 back squats of 2nd 30 rep set; knee pain forced me to quit. Finished last set of sub'd MU's.

SUB 3x 80# pd
SUB 3x bd

27:24

m/21yo/6'0/187#

Subbed 4 PU, 4 Dips per muscle up. Squats rx.

24:06

20:47 as Rx'd

19:00 Bar MU

WOD
12.59

Started wi m/ups, but then missed a few and changed to slight jumping m/ups ! don't know what's goin on wi the m/ups,some days they're ok and others they're oot the windae !it's doin ma nut in !

before h/b,b/s, 5-5-5-5-5.
after , sn.halt d/l's,sn. high-pulls,and p/sn. up to new p.b.at least wi the p/sn i don't fall on ma arse every other one !

CFWoD 28

Squats as RX'd, subbed 2 resistance band assisted pullups and dips for each muscle up.

10 aPU, aDip, 15 40kg SQ: 04:26
20 aPU, aDip, 30 40kg SQ: 10:33
30 aPu, aDip, 45 40kg SQ: 14:14
20 aPU, aDip, 30 40kg SQ: 14:58
10 aPU, aDip, 15 40kg SQ: 07:01

Total: 54:15
Quite... quite difficult ;)

Just starting (again).

Warmup:
Treadmill for 10mins at 3.5 incline, slow-moderate pace.

WOD:

*All squats done with 40lb DB's in each hand.

5 dips
10 squats
10 dips
10 squats
15 dips
10 squats
15 dips
10 squats
10 dips
10 squats
5 dips
10 squats

36 minutes

M 34 6'0" 190

16:37 as rx'd

23.m.138.65"

as rx'd
23:03(PR)*sick, did first round and found out stop watch did not start so started over.

Hotel WOD; did not time. No rings; subbed 3 dips/3 plups for Mups.

M/28/175/5'7"
as Rx'd 19:16
squats unbroken, no rack, had to clean the bar to push press into back squat position. I'm just glad i pulled this one in under 20min.
Awesome!!!

Cycle 40 K in 1:26:00

Roughly 3 hours later did WOD As Rx'd
19:55

had to use a backpack with about 80 pounds of stuffed books and set the bottome of it on my traps and held the straps up in the air and subbed jumping bar muscleups once again on the monkey bar setup keep missing the gym before it closes: 16:43.34

M/32/6'3"/200

20:35 As Rx'd

2:1 PU/Dip
65# BS
Pack Scaling

6 / 15
12 / 25
18 / 35
18 / 25
6 / 15

12.16

Haven't done a thing in over 3 months, took baby steps. Did ring dips/pullups instead.

5/5/15
10/10/30
5/5/15

Still not doing MUs. However, I was tired of doing the 3 pu/3 dip sub per MU and made up my own sub. For 5 MUs I did 10 bench @ 135, 10 pu's, 10 dips and 10 chin-ups. For 10 MUs I did, 15/15/15/15, for 15 I did 20/20/20/20 and so forth. Kept the squats the same. Tough workout, finished in 32:09.

20:25 RXD

M/32/5'9"/150

As rx'd.

24:24

27:35
Subbed 5, 7, 10, 7, 5 muscleups for time sake. Only had 30 minutes to work out. Squats as rx'd

29:40 (had to walk a long way to each station)

subbed 3 to 1 dips and pullups, 75lb bar for squats

Female/25 138lbs
Back Squat- 45lbs
Scaled Muscle Ups from floor (I'm still learning)
15:44

Wow, after reading a lot of the post feel like I need to work on MU, Pull ups too. anyhow, I subbed PU and dips at 2, 4,6,4,2 each and did the 95# squats as Rx'd! 25:11, Man I almost puked after is there no better feeling!

21:35 rx'd

Mod MU with 2xDip then 1x
0:16(10)/0:45/1:42(20)/2:20
3:23(15)/5:18->
1:01(5)/2:04/1:31(10)/2:51<-
Total: 21:15
Next time add PUx1

5-10-15 pulls, push, back squats 95#
5-20-30
5-20-30
5-15-30

16:00 greg
15:00 kelli w/45#

As Rx'd : 35:45
The -6 C temperature and my home-made rings give me more difficulty... but i finish it
Great workout!

M/23/72"/192LB

BAR MUSCLE-UPS BUT AS RX'D
15:07

25:20

Subbed 2:1 pullups & dips for muscle ups. Squats as rx'd.

subbed assisted muscle ups otherwise as rx'd

19:15

Really, need to work my muscle ups more, need to find a good spot to hang my rings so I can start trying to do them unassisted.

Sidelined with tendinitis/bursitis or worse of my right shoulder
physical therapy

Squats as RX'd
10 pu 10 dips
20 pu 20 dips
30 pu 30 dips assisted
20 pu 30 dips assisted
10 up 10 dips assisted

40 minutes. Thought I was in better shape than that. Something to work towards. Just started the WOD's this week.

As rx'd, 23:25. Done on 3/8.

40yom/185

M/42/5'11"/180

Out of town did the following instead:

Run 0.8 miles
100 push-ups
200 unanchored sit-ups
300 squats
Run 0.8 miles

30:44

"24. 13

That's a good point. To succeed one must eat a high carb/ low fat diet. And also, stop complaining because this stuff is not overly difficult but it will get you in shape. When your in the military you don't get to choose what you want to do You just do it or get a foot in the a**. Now lets dominate this sh*t like crossfitters that we are!

Comment #93 - Posted by: Trent seal team A6 at March 6, 2010 11:36 AM "

one must eat high carb/low-fat? ever hear the diets of a lot of those athletes at the crossfit games? many eat a pretty low carb high fat diet. all i'm saying is you don't have to eat high carb to beast through this stuff.

15:40 as Rx'd

* hands turned out at bottom of MU's
* squats to a medicine ball, below parallel

2010-03-08: 17:54. Subbed 1/1 regular dips and pu's. Squats broken at 15 after rnd 2. Rnds@1:22,3:29,6:27,4:35,1:59.

Missed - tendonitis

M/20/6'1"/170

subbed handstand pushups for muscleups, did first 5 to ground and last 40 to one inch.

29:13

modified:
5 mu, 15 long jumps
10 mu, 30 high jumps
15 mu, 45 4 foot box jump with one leg
10 mu, 30 high jump
5 mu, 15 long jumps

23:25

21/m/158/5'8

22:44 as Rxd

32:20

Squats as Rx'd ~ had no squat rack though, so cleaned from floor and rested with bar on shoulders.

MUs - 1st round did 2:1 false grip PUs and deep ring dips; following rounds did assisted MUs with feet on box.

-The full-on MU still looks pretty elusive to me, will keep at it though, I have fun with the rings.

29:19

as rx'd

14:02

3MU/15 squats
6MU/25 squats
9MU/35 squats
6MU/25 squats
3MU/15 squats
squats w/ 65#
MU replaces by 3:1 pullups and push ups.
22:46
I really need a set of rings...

M/45/165
subbed 4:4 pull up/ dip

34:30

Jen: F/27/120/4'll
60lbs squats/jumping muscle ups
18:34

Gunnar: M/38/190/73"
as Rx'd 21:30

Chris: M/29/180/6'1
subbed for mu's 1 for 1 dips & pullups
(dips weight assist 12lbs/34/36/36/36lbs)
95lb squat
28:33

Harold: M/35/220/72"
subbed 2 for 1 mu's with dips & pullups
95lb squat
30:23

same rep scheme with jumping mu's and air squats

12:26

Rx'd: 20:37

squats as rx'd

3 pullups/dips for 1 muscle up

39:20

m36/175/5'8

as rx'd 24:30

Subbed 2x1 pullups and ring dips:

30:27

Ring dips were the big delay factor...

subbed as follows:

3/1 assisted pull ups and dips
65# BS

15 asst. pullups/dips
15 65# BS
30 asst. pullups/dips
30 65# BS
45 asst. pullups/dips
45 65# BS
30 asst. pullups/dips
30 75# BS
6 strict hanging pullups/12 assisted
12 strict below parallel dips
15 85# BS

probably should have gone to the stricts earlier, oh well, and should have gone heavier on the BS weights right from the beginning.

going to try my first ever as RX'd Helen tomorrow.

23.01

Theresa: 25:55

65# BS & feet assisted MU (as little assist as possible - not good on L.shoulder to lower out of MU right now (!!)

90# assisted mups, 18:58

21:12

Subbed 2 pull-ups and 3 dips for every muscle-up. Spent a lot of time moving between equipment, but it probably didn't cost me anything overall since my muscles needed the rest.

M/25/5'11''/200

5 rds

15x40kg Sq
15 Dips, 15 Pull Ups
30x40kg Sq
15 Dips, 15 Pull Ups
45x40kgSq
15 Dips, 15 Pull Ups
30x40kg Sq
15 Dips, 15 Pull Ups
15x40kg Sq
15 Dips, 15 Pull Ups

Tough WOD. 24 mins - shoulders and traps sore from the OHS yesterday

Jumping MUs

42:20

sub'd 1 dip and PU for 1 MU
Wore 20lb weight vest throughout.

21:19

Scaled a bit:

5 MU/10 Squat 45#
10 MU/15 Squat 45#
5 MU/20 Squat 45#
10 MU/15 Squat 45#
5 MU/10 Squat 45#

Bar muscle ups, really need to get some rings.

M/33/5'4"/142lbs
As RX'd
18:45

m/18/5'11"/165

MU's i did 2 pullups + 2 dips per MU.
squats needed to be a little better

23:34

CF warmup minus the pull ups and squats.

Subbed 4 pull ups and 4 dips per muscle up.
Subbed Squats for 65lbs instead of 95 lbs. (Wrist still injured and 95 lbs was killing it. No spotter so scaled the weight.)

Time: 22:50

23:57 RXd!! Great WOD! left my legs all shaky and my arms all dead! LOL

as rx'd 33:35

M/33/142lbs/5'5"

As rx'd
21:12

Muscle-ups off knees ala Tucker
65lb back squats

21:22

m/29/185

21:27

bar MU

Didn't time, but probably took about 20 minutes. Major scaling:

Subbed 95# squats with 25#plate squats (two plates held behind back)
1st round did 4:1 pullup/dip sub for muscle-ups, rest of the rounds a 1:1.

LATE ENTRY:

Make-up on 3/9

23:45 RX'd.

Substituted muscle-ups with -100lb. pullups and 4 count pushups.

12:35

12:30

Pack:
For time:
3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
9 Muscle-ups (or progressions found below)
65 pound Back squat, 35 reps
9 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
3 Muscle-ups (or progressions found below)
65 pound Back squat, 15 reps

M/185/6'1"/52

SUBBED 3 DIPS / 2(STRICT)PULLLUPS FOR MUSCLE UP'S
OTHERWISE PERFORMED AS PERSCRIBED

35 MIN FLAT

Subbed 3xpull up and dips
40kg squat

20.15

15:13
muscle-ups with gravitron.

CFWUx1
24:11
Had to hurry back and forth between Toby's and my garage.

25:27

@ the sweatbox
as Rx'd

22:56

sub 135lb bench for MU. 20:17

C-
32:45

As Rx'd.

25:05

scaled

progression muscle ups

21:08

Subbed 24" bj for mu, train a weakness instead of strength day. back squat as rxd,
10:11

3 pullups
3 bar dips
95 lb. back squat, 15 reps
6 pullups
6 bar dips
95 lb. back squat, 25 reps
9 pullups
9 bar dips
95 lb. back squat, 35 reps
6 pullups
6 bar dips
95 lb. back squat, 25 reps
3 pullups
3 bar dips
95 lb. back squat, 15 reps

23:28

added 25 lb. for all pullups and dips

16:18 Rx'd
First mainsite WOD since switching to CFFB in Dec

16:18 Rx'd
First mainsite WOD since switching over to CFFB in Dec

49/m/190

As Rx'd. 24:09

scaled to:
For time:
3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups
65 pound Back squat, 25 reps
9 Muscle-ups
65 pound Back squat, 35 reps
6 Muscle-ups
65 pound Back squat, 25 reps
3 Muscle-ups
65 pound Back squat, 15 reps

Subbed 3:1 pull-ups + dips for MU's

25:26

Jumping MU's

23:55

M/50/153/1-1-06

Subbed 2:1 PU/Push-ups

10PU/10 PsU
15 Back Squats 95#
20PU/20 PsU
30 Back Squat 95#
30PU/30 PsU
45 Back Squat 95#
20PU/20 PsU
30 Back Squat 45#
10PU/10 PsU
15 Back Squat 45#

26:41

What a load...

Wish I would have had a camera rolling today...

Strength
5 sets of:
weighted MU's
rest :30 sec
3 x Jumping Back Squats (50% B-Squat 1rm)
rest 3:00

1. 5 MU's @ 8kg
2. 4 MU's @ 12kg
3. 3 MU's @ 16kg
4. 2 MU's @ 20kg (PR)
5. 1 MU's @ 24kg (PR)

WOD
5 MU's
15 B-SQ (95#)
10 MU's
30 B-SQ
15 MU's
45 B-SQ
10 MU's
30 B-SQ
5 MU's
15 B-SQ

as RX'd
11:48

God, I wish I was going to the Florida Sectional this weekend! I've been PR-ing all month long, but I'm a swim coach and my age group kids have Short Course Championships.I had to choose between being a coach or an athlete and I couldn't let my swimmers down so... coach it is.

Good luck to everyone from the 305 @ sectional! Hey Bam Bam make HGS&C proud!

35/m/180

as rxd 21:45
Hey Nob maybe you should tape up more it may make you go faster. Nan nan nan

m/40/155
21:31 as rx'd

back squats at 95 lbs
some guy was doing curls in the squat rack/pull-up station, so:
10 pullups/dips on gravitron (then remembered to start clock)
15 back squats, cleaned bar from floor
20 pullups/dips on gravitron
30 back squats from rack
30 jpu's / no dip station at rack
45 back squats
20 jpu's
30 back squats
10 jpu's
15 back squats
29:27, so probably about 32

subbed 1 pu and ring dip for mu

time - 28:04

subbed 3 pullups/3 dips for each muscle up

26:39

WU: 300M Swim + Tabata Swim

WOD:
33 minutes
scaled or should I say Mutated
5 Mu
15 Squats
20 Ring Pull Up 20 Ring Dips
30 Squats
15 Ring Pull Up 15 Ring Dips
15 Squats 15 front squat 15 squat
10 Ring Pull Up 10 Ring Dips
15 Squats 15 front squat
5 Ring Pull Up 5 Ring Dips
15 Squats
5 Pullups - penalty

WOD2:
3 rounds
10 95# OHS
10 Incline Bench 95#
10 55# KB Swings (alt hands)

EJ
M/36/170
28:00 ALL GOOD R.O.M. TOOK MY TIME
EJ

m/36/5'9/177
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
19:26
Had to put weigth down after 35 reps on BS.
BS- all rounds good pace until 15 or so. Then slow & steady.
MU not bad. Just work on pace.

33:30. Subbed 10,20,30,20,10 pull-ups and dips for muscle-ups.

For time:
5 Muscle-ups SUB Muscle-ups from kneeling position
95 pound Back squat, 15 reps
10 Muscle-ups SUB Muscle-ups from kneeling position
95 pound Back squat, 30 reps
15 Muscle-ups SUB Muscle-ups from kneeling position
95 pound Back squat, 45 reps
10 Muscle-ups SUB Muscle-ups from kneeling position
95 pound Back squat, 30 reps
5 Muscle-ups SUB Muscle-ups from kneeling position
95 pound Back squat, 15 reps

19:13

I only made it through the first 3 rounds:

Muscle-up with toes on box
95# Squat
5/15
10/30/15/45

15:00

5 muscle ups (singles, kipping, lockout)
15 95lb back squat (unbroken)
10 muscle ups (singles, kipping, lockout)
30 95lb back squat (unbroken)
15 muscle ups (half single, kipping, lockout, half no lockout kipping)
45 95lb back squat (15,15,15)
10 muscle ups (singles, kipping, lockout, only one hand false grip)
30 95lb back squat (15,15)
5 muscle ups (singles, kipping, lockout, only one hand false grip)
15 95lb back squat (unbroken)

ripped palm, couldn't hold false grip

32:14 03/03/2010

M/54/143/5'8"

as rxd 24:01

2 c2b pu's / dips per muscle up

27:11

30/m/71"/180#/Camp Taji, Iraq

Army Physical Fitness Test
24:31 as Rx'd

@thegym

subbed 15-30-45 pullups & dips

29:51

just did the first three rounds (5-15-10-30-15-45) and left out the last two (10-30-5-15)
21:17

M/38/185/5-10
As Rxd:
total time
23:45
finished rdn of 15MU and 45 sqt at 15:30...

Hit MU at 3 and 2 to start but at 15 MU. hit one. do antother... then walk rest, try again...

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Muscle-ups from knees.

14:10

Squats were extremely difficult. Only the sets of fifteen were unbroken.

“Therefore, as God's chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”- Colossians 3:12

M/25/5'9"/195

subbed 1:1 pullups/dips

40:07

No weights so subbed in air squats. 5 MU/50 AS, 10/75, 15/100, 10/75, 5/50. 23.26

29/m/183

3:1 PU/Dips for MU

19:48

Smith machine - MU progression
Back squats unbroken

No Warm-up

3:1 sub pull-up/dip for MU

24:32

modified muscle-ups
15:58

45/m/171

sub 3 PU/3 dips for MU

29:36 incomplete last set, only 15 PU, workout interruptus, massage well worth it

Subbed 3 pullups and 1 ring dip for MUs. Back squats as rx'd.

37:01

[37:01]

Did MU = 1 PU / Dip, and sub'd 40# DB Front Squats for Back Squats. PU to thick-lipped doorway, dips to chairs (toes touching 50%).
19:20

As Rx'd

29:24

Need to work on MU they really slowed me down and almost made this workout easier because I couldn't go as fast as I would have liked to and gave me long rest on the squats.

Skipped

M: did Pull-ups and dips instead of Muscle Ups....took 27:00
No R-Dog

31/m/158/65"
18:28
as RX'd

First 2 rounds of MUs from lockout, rest not from lockout. Otherwise as RX'd: 23:03 First round MUs unbroken, all back squats unbroken

Pull-ups, Dips, Squats

10, 10, 15
20, 20, 30
20, 20, 30
10, 10, 15

22:21

M/34/170

run before then,

For time:
5 Muscle-ups (1 Muscle-up=3 pull-ups, 1 ring dip)
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 25 reps
15 Muscle-ups
95 pound Back squat, 35 reps
10 Muscle-ups
95 pound Back squat, 25 reps
5 Muscle-ups
95 pound Back squat, 15 reps

24:00

16:20
Did jumping muscle ups on rings
Did 45 lb overhead squats instead of back squats.
Did full reps and rnds.