fantastic

dope. getting to different stations in the globo should be interesting but other than that...... dope

Kristan~ you lived up to every hope and then some!

Way to go Einstein

RIP Nate Hardy. Will crush this wod in your honor. God Bless.

Hey all, curious whats a good way to build up to a muscle up? And if its not specified in the WOD is it ring m/u or bar m/u.. thankss

Einstein. Does anybody ever read that and realize, they are the mediocre mind?

#7 roqnrolr. . .

I don't think. . .thankfully. . .anyone reading here has a mediocre mind due to the community we're in but, I immedately thought of about 10 people I now that are the mediocre minds.

I have done NATE like half a dozen times and every time it comes up, I love doing it, RIP to you my friend. However, tomorrow is my bday and I will do a little WOD that I came up with last year for the occasion. Can't wait to see how much better I will perform it compared to last year...
I call it "818" and it goes like this:

"818"
8 Exercises, 18 Reps each (08/18).
For time:
18 x Power Cleans (95lbs).
18 x Pull Ups.
18 x Thrusters (95lbs).
18 x Burpees.
18 x Push Press or Push Jerk (95lbs).
18 x Knees to Elbows.
18 x Squat Snatch (95lbs).
18 x Ring Dips.

Gonna be a good one...

Anyone know how well the skins tights hold up against weightlifting training?

Speal, that score is sick!

Been off the main site programming for awhile - dealing with a house move. Also traveling now with no access to a gym.
YESTERDAY - ANNIE - 9:52 w/ situps unanchored, butterfly style
TODAY - 0600:
ran 4.5 miles in 33:14
TODAY - 1830:
5 RFT of: (10) burpees; (15) walking lunges; (20) squats
8:44

Mikko has a pretty narrow grip on his bench.

Any ideas on what to sub for muscle ups ? dont have rings at the Y, and pood is ??? Im quite new to CF

Hmmmm, I wonder if Mikko is trying to make a statement by crushing all of these mainsite WODs and sending in times that even "the fittest man in the world" can't compete with.....

It has to be said: Mikko is the best crossfitter in the world.

Mikko is a solid dude - he has no excuses or regrets about the 2010 Games. I would like to see him win it next year

I second comment 16! Mikko is a champion, his outlook is forward moving, just look at his times on the wods, he is on a mission. Good luck.

Mikko's great, one of my favorites; but, shane, he would be embarassed to hear you say that. He didn't win Holmberg did.

10 rds plus 6 pull-ups. HSPUs were unsat.

Kristan and Becca-

Why?? Why do you have to do this to me? Why must you use the 2 pood kb?? Seriously.....

I love you both! Thank you for showing me what's possible! I can't wait to get my ass handed to me by both of you for a week REALLY soon!!

Miranda

Couldn't agree more Shane.
Thatcher:He didn't call Mikko the fittest man on the face of the Earth. That was measured over a 3 day period, but he is fully within his right to call him the best crossfitter in the world. That is seen over a long period of time.

Kristan is BEASTMODE.

MIKKO!!!

21 rounds is insane. Mind blowing.

Re: The Games - It seemed Mikko fell behind on a few of the more skill based moves. He might be the fittest in the general moves. I can show some empathy for guys struggling with ring HSPU because that is a wild move, but it's hard to feel empathy for sucking at double unders.

In moves that he's competent at, his work capacity seems to know no bounds.

Poos??? Please

Thanks Marvin

Nice! I have been waiting for this one.

DO WORK!!!

Hey #14, there are a few subs for MU, we usually do 3 pullups and 3 dips. Also a pood is a Russian measurement of weight. 2 pood is equal to about 70.5 lbs. Its easy to google or look on the mainsite. Most of the time they explain any question you have...Have a good one

a pood is a russian incrament like a pound.

1 pood = 35 lbs KB.
1.5 pood = 53 lb KB.
2 pood = 70 lb KB

Kristan seems like such a gracious gal, so glad she's our champ.

Kristan Clever is the next Caster Semenya. Is no one else realizing this?

Pood??? Please, also very new.

Thanks Marvin

Thanks #26

Can anyone confirm whether you lift the kettlebell above your head for the kettlebell swings, or is it simply shoulder level? I've looked at a few different videos, but there seems to be an equal number doing it each way.

how is it that mikko didnt win the 2010 games?? for mine, he continues to be the benchmark...

28 6'1 170
14 rounds rx'd. Graham is the best in the game right now, it just hasn't set in for everyone yet. His overall game is sick, and his speed and athletisim are things that people sleep on as well he's gonna be tough to take down.
Mikko has superhuman capacity and awesome strength for someone with his metcon, he's gonna be in the mix for years to come as well.

New to CF. What do the elite cfers score on things like vert or box jump, short sprints, or agility tests? I know cf is more about work capacity, but I am curious how the studs do in these areas. I'm guessing pretty well.

I just moved to a remote location on the Big Island of Hawaii. My trouble is that there is not a single gym/weight room/crossfit location within 50 miles of my teaching job. Does anyone have any suggestions on ways I could incorporate some sort of lifting without traveling 50 miles each way to a gym? My school does not have a gym and I am really struggling as to what options I have outside of not using weights (which I feel would be very inefficient) to having to somehow buy a squat rack (which seems to be too expensive).

Any suggestions/thoughts (besides moving)? Any ideas on homemade stuff or something of that sort? I appreciate anything.

#34
an elite crossfitter will score in th upper 10 percentile in any and every movement

Wow, Mikko is truly amazing. Like someone else wrote, he is the best crossfitter out there (the 2010 games not included). I hope that he attacks his weaknesses (which seems to be skills only) for next year. Maybe warmup with a little "Flightsimulator"? ;)

Im also amazed by how many people that obviously can't access Google... When i search for pood on google, the first hit tells me pretty much everything i want to know.

My two favorite crossfit athletes on the home page on the same day! I have a girl crush on Kristan, she is amazing..and am IN LOVE with Mikko what an outstanding athlete and person all around! Can't wait to see more of them both.

10 rounds
Had to use a 75# Dumbbell for the swings.

any variations for KB's? i dont have access to them. thanx in advance!

thats what most people would call a close grip bench press.

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pull ups 6 dips)
4 Handstand Push-ups
8 25kg Kettlebell swings

8 rounds

no rings in the gym i use, can i do muscle ups on a bar instead?

m/45/185

11rds + 2 muscleups

I'm stating the obvious but Kris Clever seems like an amazing human being in every sense of the word. So lucky to have met her in person at the Games.

42/m/176cm/72kg

AMRAP 20 minutes

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

14 rounds + 1 MU PR (last time 12 rounds + 2 MUs + 4 HSPUs + 7 KB-Swings)

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended (low ceiling).
Best HSPUs ever, head to floor, unbroken until round 13.
I don't have a 2 pood KB. I calculated that 11 swings with 1.5 pood makes up for an equal workload.

15 rounds + 2 MUs, 4 HSPUs, and 2 KBS

Used 20 kg plate for KBS because that was the heaviest we had in the gym.

front squat 5x 100kg
then
14 round plus 2 muscleups
hands on floor head to ground

9 rounds

That dude climbing the wall has great legs.

as rx'd

15 rounds

m/31/5'8"/170lb

- 2 jump muscle ups
- 4 handstand push ups
- 8 2 pood kettlebell swings

11 rounds in 20 minutes

13 rnds jumping MUs, HSPU not FROM & 55#DB

Complete as many rounds in 20 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings

12 + 2 Seated Muscle-ups, 4 Handstand Push-ups bridged on feet, and 2 1.5-Pood Kettlebell swings

rxed 12 rounds

m/27/180/72''

As Rx'd - 12 Rounds + 1 MU

HSPUs are the devil :)

M/50/5'10"/194lbs (6th WOD)

5 rounds + 6 pull ups (sub 3 pull-ups and 3 dips for each muscle up; scaled to 50 lb dumbbell for kettle bell)

ran 4.7 mi- 37:42
6 rounds of:
2 muscle-ups(subbed 4 pull-ups and 4 dips for each muscle-up)
4 hand stand push-ups (subbed 135# strict shoulder press)
8 2-pood kettlebell swings (subbed 70# dumbbell swings
time- 21:09

30/M/5'10/140

AS RX'D

12 Rounds

RIP Chief Petty Officer Nate Hardy, Nice WOD. Getting better and better everyday.

SANTI

M/36/5'11"/180

Subbed 3 pull ups/ 3 dips for each muscle up and 1.5 pood KB

7 rounds + 6 dips

sub 6 Dead Hang PU's and 6 dips for 2 MU's
Toes over smith machine bar for HSPU's

11 rounds plus 6 pull ups.

m/41/5'7/150#

Harold: 14 Rounds
Gunnar: 9 Rounds + 1 KB
Krystin: 8 Rounds + 2 pullup/dips (2:1 for mu's pull ups & dips~ gravitron -48lbs, 25lb Kbell)
Jen: 7 Rounds + 1 MU (1st round did 1 pood~ all others 1.5)
Chris: 6 Rounds + 1 Jumping MUs (mu's jumping/wall assist?handstand pushup)

I had my first doubt regarding Mikko's chances at the games when his "trainer" stated that Mikko gets the last word on his workouts. This becomes a challenge not to bias workouts to ones' strengths. Regardless, the man is a superior athlete and human being. What a wonderful attitude! Was Mikko saying he was using the close grip to focus on triceps? I know when my grip is that narrow I really feel it in my delts, more so than my pectorals. Anyone else out there prepping for the Colorado Open?

As Rx'd

8 rds + 1 KB swing.

Up from 6 rds last time!

Temperature: 120 degrees

Also squat clean and jerk 5RM, 170 lbs, PR by 10

29/6'8"/221

11 + 2 w/ jmu

15 rounds even as rx'd

Kristan,

You are an amazing and inspiring ambassador of the spirit of Crossfit. Congratulations on your win at the Games.

You also seem like a hell of a nice person!

My favorite hero WOD

M/27/6'1/216

16 Rounds As Rx'd

18 rounds+2 Pullups

As Rx'd
13 rounds + 2 MU's

really nice one....RIP nate

M/22/171/6'2"

As Rx'd:

12 rounds

That was an awesome WOD. Hoping for 15 next time.

Looking forward to this WOD then a rest day for my legs.. I'm gonna go hard on this one. I'll have to sub Mus with burpee pull-ups and chair dips doing this in my apt cuz I hate the gym..and I workout harder when no one is in my way..

Yesterday
ran 16. 120 yrd sprints 3/4 speed working on form at my own pace so i wouldn't pass out..if it's something I struggle at I'm slowly gettin it in till I'm confident with it.

Day 21 Post Op rotator cuff debridement
Physical Therapy with right shoulder
then with left
Kettlebell complex
m/52/6'/218

9 Rounds + 1 Muscle Up

Go Mikko and Speal!

My slow butt:

10 Rounds even, UG!

2 more years, and I can shoot for Masters!

Subbed 3 Pullups / 3 Dips per Muscle Up; 70lb DB:

9 Rounds

Subbed bar MUs & 70# DB

5 rounds + 1 MU

Nate (mod) 8 rounds 35lb. d.bell

m/22/190/6'0"

warm up with
row 1000 m - ~8 min
10 mins of working on muscle ups, 10 min of holding handstand for 1 min, rest 1 min (got to work on these)

work out. AMRAP in 20 min
6x pull up
6x dips
8x pike position push ups
8x 2-pood kettlebell swings

18 rounds + 3 dips.

great work out, shows where i need to improve.

Whats a good score for this? I hit 13 RX and wondering how i compare to the general crowd.

"Before She Was Champion" in relation to Kris doesn't really make sense...She's ALWAYS been Champion...you don't even use the article "a" in that sentence...just IS Champion!

9 rounds + MU + HSPU

Subs: jumping muscle ups, 1 abmat HSPU

Is anyone a personal trainer at a globo gym, but still teach crossfit to all your clients?
I would like to hear of your experiences.

Thanks.

M/27/5'7"/76.9kg

Scaled to porch

2 MU (Seated to box)
4 HSPU
16 KB swings 1pood

8 rds + 7 kb swings

As rx'd 15 rds

Jumping Bar MUs
Crappy HSPUs
20kg KB Swing

15 Rounds.

Still was tough...and good.

sub 1 1/2 pood
9+3 pr

15rds ( w/o 20lb vest :) )

sub 3x3 dips and deadhang pullups for muscle ups.

10 rounds + pullups, dips, HSPUs, & 6 dumbbell swings

subbed 6 pullups & dips for muscle ups and 70lbs dumbbell swings for kettlebells

3 rounds:
pushup/flye-ups
single leg Romanian deadlifts, off box 25lbs

CFWU x3

8 rds + PU/Dips

6 pullups/6 dips for MU
feet on bar for HSPU
70# db swing

20 rds RX'd

8 rounds + 6 dips

(3 dips, 3 hang pulls for MU's), rest as Rx'd

10 Rounds.
Substituted 2 strict pullups and 2 pushups for 1 muscle up.

11 rounds +MUs+HSPUs (PR)
as rx'd

last time: 11 rounds with bar MUs

MUs: not a problem
HSPUs: were alright, but I still need to get better at them.
KBs: swinging the KB is difficult and uses up most of my will to keep on going.
I started this one with a fast pace, and may have burned myself out around the 6th round. Maybe a more steady pace for next time.

35 yom 210 bwt

worked on muscle ups

wod w/ scale
AMRAP in 20 of
2 jumping muscle ups (rings 3inches above head)
4 hspu's head to deck
8 60lb db swings
13 rds +2 +4

17 Rounds, PR by default

Mikko is still the CF cyborg I aspire to.
His posted times lately are unbelievable.

12 Rounds +1 HSPU RX'd

18 August, scaled, about 21 minutes

8 rounds

6 each pull-ups/dips
135 lb military press, 8 reps first 3 sets, 6 reps last 5
55 lb KB 1st set, all others 45 lb
steady workout, no breaks during sets

8 rounds + 2 bar MU
1st HSPUs since broke hand 3 months ago. Previous PR 11 rounds.

Subbed MUs w/ Jumping MUs

13 Rds + 1 Jumping MU

26/m/5'11"/206
12 + 2 mu + 1 HSPU

m/47/177
rx'd 11 rounds + 2 mu, 3 hspu

gonna be doing this one with super small weight. because i did a local comp here and now i not only have super sore muscles but my back has been giving me pain ever since. my lady says it's my SI joint putting pressure on my siatic nerv. so has anyone had any experience with this and what movements to stay away from and how long it lasted? thanks

"Nate"

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

7rounds 2MU 4HSPU's 5KB

last time I got 11rounds and a MU

It was the HSPU's. I got the first two rounds unbroken. Then it was 2's then it was singles and a kip from my head. I only ''missed'' 2 reps. But I had to kip from the bottom.

MU's I missed one rep from sweaty hand, it slipped and my hand shot arround so I dumped it.

KB swing all unbroken.

It was good. I wish my hspus were better of course. but real happy with the rest of it. I'm even happy with the HSPU's. I haven't done a single one to the floor in months.

warmup
CFWU 3x10
@brooks
6 pullups//6 dips
50# dumbbell
11 rounds
tired

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups, subbed 6 pull-ups & dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings, subbed 1.5 pood largest kettlebell the gym hand

8 round + 6 pull-ups + 6 dips

7 rounds. sub 6 pull ups and 6 dips

M/28/70/162

AMRAP in 20 min:

6 PU & Dips
4 HSPU
8 KBS 70# DB

8 rnds + pu/dips + 2 HSPU

I changed the way I do HSPU and it showed. I was supporting myself much less than before. Never realized how much I was "cheating" myself. Also I was balanced enough to get 1 free of any assist of the bar, so pretty excited about that.

11 rounds, 1 MU.

Not as Rx'd since I do not have a 70lb KB at home. Instead I just did 12 x 55lb KBS instead of 8 which also sucked.

NEVER QUIT!!

f/40/180/5'11"

OK.. just a note... my body weight is going up and up. I started crossfit in May 2008 and lost about 10 lbs of babyweight by the summer. I have continued to crossfit for the past year and I am now gained back the 10 lbs. It's mainly muscle as I have more muscle definition than I used to . I'm fine with being big... but the fact that I'm 180 lbs is really messing with bodyweight movements. I am a 40 year old woman (almost 41) and if I'm ever to do a muscle-up in this lifetime or do a workout with HSPU's as rx'd, I'm going to have to get awfully strong.... we won't bother going into my battle with pullups...

As a reference, when I was an elite rower in my early 20's, I was between 160 lbs and 165. I am definitely more muscular now (much larger upper body)

I guess all I can do is try to clean up my zone-ish diet and get rid of any excess fat but if I can lose about 10 - 15 lbs with this muscle mass, I will be about as lean as I should get.

OK.. the workout

Assisted muscle-ups
HSPUs with toes on a 25" box
1.5 pood usa kb swings (first time I've attempted 1.5 over head and it was easy... why did I take so long to do it??)

12 rounds for sure but it may have been 13.

17 rounds on the dot. Not enough time for even one more MU. No breaks on any sets, just resting before starting the swings. MUs and HSPUs easy; the KB swings were the most taxing part of the WOD.

2 Muscle-ups (rings, straight arms at hang and support of each rep)
4 Handstand Push-ups (hands on floor, top of head touching floor and arms straight at support of each rep)
8 2-Pood Kettlebell swings (all reps over top of head height, but not directly overhead as my shoulders can not handle that motion with that much weight)

Before WOD:

Falling/rolling practice and BB C&J for warmup.

Back squats:

205x5
230x3
255x1 - all squats easy and below parallel

Okay, so I've been doing Crossfit for around 4 years (took 6 months off w/ birth of daughter) and I have been an athlete all my life, swam competitively for 12 years and played college rugby. I just recently started experiencing a new feeling like an exercise "hangover" during and for about an hour after doing a WOD. Usually extreme pressure behind my eyes and in my ears and no it isn't related to doing handstand push-ups or anything like that. It only happens once in a while but when it does, it is really bad, like can't see well and I am in pretty rough shape for quite a while. And then the next day it feels like I have a hangover. Just wondering if anyone else has experienced anything like this cause my workouts are starting to suffer. Might be a nutrition issue?
Sorry for the long post, I know everyone hates these...

jumping muscle ups
assisted hspu
50lb db for kb swings

8 rounds + 2 mu, 4hspu

8 rounds + 2 mu's + 1 hspu
70 lb. DB

16 rds
BWT-173

11rds rx'd

25/M/6'7/212

14rds as Rx'd

2010-08-18:10rds+2MU's(19:36). Rx'd.
2009-10-27:9rds+6ds,6pus,4hspu(2pd,3ds/pus=1mu)
2009-08-26:8rds+6ds,6pus,1 hspu(2pd,3ds/pus=1mu)
2009-07-08:8rds(45kb,3dips/pus=1mu)

as rx'd:

14 rounds

9 rounds

EJ
M/37/168
9 ROUNDS PLUS 2 MUPS AND 2 HSPU
EJ

45yom/6ft/188lbs

RIP my friend. I have done NATE about half a dozen times and I love doing it, but today is my bday and I did something different I came up with last year to commemorate it:

“818”
For my Birthday (08/18).
8 Exercises, 18 Reps each.

For time:
18 x Power Cleans (95lbs).
18 x Pull Ups.
18 x Thrusters (95lbs).
18 x Burpees.
18 x Push Press or Push Jerk (95lbs).
18 x Knees to Elbows.
18 x Squat Snatch (95lbs).
18 x Ring Dips.

Time: 20:07. (last year was 20:33)

CFWU x 3

MU's assisted w/ stool
HSPUs; still too shallow
#55 KB

8 OR 9; lost count but I think 9

Shane (#15)is dead on.

Carole
F/52/5'6"/133

"Nate"

4 pull-ups/4 dips(10# assist) for each MU
hspu to a pad
1 pood kettlebell

9 rounds + 1 MU equivalent

Scaled to 2 pullups and 2 dips for each MU, and 62lb kb

12 rds. + 4 pullups and 4 dips

Matched my old PR from muscle-up days.

Fantastic work cosmo, memuc, james.patrick, Jette, Troy, NikNichols, JuliePlatt, Kelly Moore and F15E.

the .mov of mikko doesent work :/

m/165

as rx: 15 rounds

Asst. MU's- but they are great.
Asst. HSPU's
50 lb. KB

7 rounds+ 2 MU's + 4 HSPU's

Salo & Clever are beasts. Truly inspiring.

as RX'd

11 rds + 2 MUs + 3 HSPUs.

I. Want. More.

Mikko & Mat FF gave me the world of crossfit & for that I am truly grateful.

10 rounds

didn't have rings or a kb,so did 10 sets of biceps curls and 10 sets of triceps extensions, man my biceps felt as though they would tear through my skin!!! Yeeeaaaaa Buddddaaayyy! Light Weight!

14 rounds as rx'd

14 rounds - Posted by CF-WOD for Android

M/23/170#/6'

As Rx'd

9 Rnds + 2 MU's + 1 HSPU

Spent A LOT of time on the HSPU's. Really need to work on those...

I have done crossfit workouts and WOD's before but have been doing 5 a week for 3-4 weeks now (most as rx). At this early point in people's programming were you absoutely dead tired after workout days, requiring a massive effort to awaken the next day etc. I'm a personal trainer and will be doing my Certification as soon as possible but just slept in on my 5:30am client due to being absoultely toasted from this WOD the day before and a little bit of plyo pushups into thrusters last night.

The body isn't necessarily sore everyday but i can just tell that my nervous system or something is flattened some days. Comments...

Nate (mod)
9 Rounds

6 Pullups/ 6 Dips

4 x HSPU shins against bar (2 rounds)
4 x Medicine Ball pushups toes over bar (7 rounds)

8 x 20kg DB Swings

I have impingement in my shoulders which prevents me from doing exercises which extend my shoulders...like dips/muscle ups and HSPU's. What can I use to substitute on days like this that will keep me in the cycle of things? I can do shoulder presses (although I've been told not to by my doctor)...but that is only a partial substitute here even if I were to include them. I do have some shoulder rehab exercises they've given me...should I just work those in here? Ignoring this problem in the past has been what has kept me from continuing with crossfit, as every couple weeks my shoulders would get inflamed, and they'd stay that way for a couple months.

26/m/5'11"/175
As rx'd
8rds+2+4(PR)
HSPU still struggling
Need work

35/M/6'00/191

11 Rounds + 2 MU + 4 HSPU + 2 KB Swings

(No 2 pood KB so I used a 1.5 pood)

First 10 rounds of MU were unbroken.

M/49/187 10 rounds doing 3 pullups/3 dips per MU and 75lb dumbbell for swings

#15 Shane

Mikko is not the best Crossfitter in the world. . .Graham Holmberg is. Mikko had 3 days to prove he was the best and fell short. Mikko is 50x the Crossfitter I am but, The best is Holmberg.. .that's what the games PROVE!!

M/49/187lbs

10 rounds 3 pull ups /3 dips per MU
75 lb dumbbell for swings

Total Posts: 425
Joined 2010-03-02
CFSB Cycle 2 Day 17

OFF…..

But…..

“Nate”

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

Rounds as RX’d: 19 + 2 Muscle ups

7 rounds of
6 Pull-ups
6 dips
6 Very inclined push-ups
8 70# Dumbbell swing

Is everybody missing the fact that Spealler used a 20lb vest?! That is pretty dang impressive.

#142. . .yep. . .I missed that. . . .Speal is the man. . .sick!!

8 rounds 2 mu' 8 kb swings 2 mu's

HSPU sucked today, couldn't get any out in the 9th round so I passed on them. I feel like I am favoring my left shoulder and trying to do all the pressing with my right shoulder. I really need to work on using my left shoulder again.

M/33/507/157
11 rounds + 1 Muscle Up (used 1.5 pood KB)

13 rounds, 2 MU, 1 HSPU (PR by 1+ round)

then...

15 rds of 20 sec sprint, 40 sec rest - total distance=1650m

M/45/5'11"/178
2/2 pull up/dip
Bridged press with legs elevated
45lb kb
12 rounds + 2 pull ups

13 rounds as rx'd
good Wod to find your groove in. Felt surprisingly confortable, except for having to chaulk up every for the MUs every round. Damn sweaty hands!!

AS Rxd
11 rounds + Mu + hspu + 2 kb swings(pr)

last time
9 rounds and some change

Day 29 of Paleo

39M/5'10"/170#

W/U: outdoor bike rode, 5k (casual pace); jump rope, 100 single-unders; ROM exercises, 20x each.

As Rx: 16 rnds + 2 MU.

C/D: skipped.

New PR by 2 rnds. Head-to-floor HSPU; American-style KBS. Shoulders felt a little tight/sore coming into this, but the KBS felt very therapeutic - esp. the stretch at the top of the swing.

Done in your honor Officer Hardy. RIP.

4 pull-ups/4 dips for each MU
HSPUs to a pad
44 pound kb swings

6 rounds + 2 MU equivalent

Spent lots of time on HSPUs. Need to remember my pood conversions and bump the kb swings next time.

Subbed 3 pullups and 3 ring dips for each muscle up. Did Handstand pushups against wall using parallel pipes for all rounds except last two. Kettleball as prescribed.

8 Rounds + 6 pull ups.

Subbed jumping muscle up for muscle up. Bottom of rings set to top of shoulder.

8 rounds + 2 jumping muscle ups

First time doing Nate with MUs!!! :)
Used 1 pood kb, still being cautious.
Head to weights/my school computer on hspus

7rds + 1mu (PR)

Still had about 3 mins left couldn't get another mu, but kept trying until time was up.
Did one mu in warmup so got 16 today! :)

M/33/5'4"/141lbs
As RX'd
17 rounds + 1MU
PR

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Parallete HSPU
11 1.5-Pood Kettlebell swings

13 rounds + 2 Parallete HSPU (did first 2 muscle-ups, the rest were muscle-up row progression to dip).

5 rounds of 6 pullups, 6 dips, 4 hspu, 8 kettleball swings 55lb. Plus 6 pullups, 6 dips.

9 rounds + 4 muscle up progressions

Subbed as follows:

For each 2 muscle-ups: 4 muscle-up progressions wearing 20# vest.

1.5 pood for KB swings (largest I have...)

HSPU to abmat (no vest)

RIP Nate.

M/50/153/1-1-06

3/1 PU/Dips; 1.5 Pood/Toes on Smith

10 rounds @19:59:99

Done as with all "Heroes" with a heavy heart and humble thanks.

14 rounds + 2 HSPU

M/33/142lbs/5'5"

13 rounds plus MU's and HSPU's

As rx'd: 12 rounds plus 2 MU

9 rounds + 3 hspu's (pr)
asst'd MU's
HSPU's head to focus pad
2 pood KB

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

M/32/6'3"/200
8+2 MUs as Rx'd

Prev:
4 Rds as Rx'd, then a bunch of scaled rounds
10 Pullups/10 Ring Dips
Squat bar HSPU
8x75 lb Swings

Used a 35lb dumbell for the swings - could have gone higher but screwed up the pood to lb conversion.
Subbed 3 pu's and 3 dips for 2 MU's
HSPU getting better did 4 but not all the way down.
9 rounds

Speal is better than Mikko

12 rds, 1.5 pood KB otherwise as rx'd, 19:45
PM, garage gym, first WOD post-flu
last time:
10 rds in 17:20, 65lb dumbbell
HSPUs need the most work

My twelfth officially logged WOD:

"Nate"

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

Scaled as:

Complete as many rounds in twenty minutes as you can of:
3 Pullups
1 Jumping Muscle-up
3 Pullups
1 Jumping Muscle-up
4 Handstand Push-ups
8 Kettlebell Swings, 40lbs

Completed: 8 Rounds + 3 Pullups + 1 Jumping Muscle-up

Notes:
- HR Avg: 143
- Was feeling a pinch in my shoulder during the Handstand Push-ups...really slowed me down early when I fresh. Later in the workout, I had to bounce my head off the Abmat to get up.

10 rounds in 20ish minutes (didn't hear my timer go off during the last round)

used one mat for hspu in later rounds
used a 25 lb dumbbell in each hand for swings

SUB 3x 90# pd & bd
SUB 55# db

11 rounds
previous 11

WOD - 8 (+1 MU)

Ive lost count its either 14 or 15 rounds + 2 muscle ups

9 rounds with 1.5 pood kettlebell (2 pood not available)

subbed 8/8 dips/pullups for muscleup

only have 50lb db for swings

15 plus dips and pullups pr

F/17/5'7''/140
Nate: 7 Rounds and 1 Muscle Up (4 PU 4 Dips)
4 P.U. 4 Dips(20# assist) sub'd for muscle ups
HSPU to pad
1 Pood Kettlebell Swings
Not by best today

as RX. H2floor HSPU,American KBS,Ring MU
18rds,+2MU.
great workout for a great person RIP.

M/22/70"/190#

AMRAP in 20 minutes (scaled to my fitness level) of:
6 dips
6 jumping pull ups
4 Head to a 6" stack of plates HSPU
8 50# DB swings

9 rounds total

I am definitely improving for sure!

M/43/69"/175#

11 + 2mu
hspu to abmat
1.5 pood (largest available)
all sets unbroken slight rest between

RX'd at CrossFit Go Hard...
Sean Thomson 20Rnds RX'd, Sean Glanzmann 22Rnds (60lb KB)

Felt strong today, and didn't get winded:

Nate

21 rnds + 2 MU's rx'd (PR)

Thanks Al for counting my rounds!
I was so pleased with the PR today, but still can't catch S'more...

then diminished set of seated DB shoulder press
50x16,7,4 (:30)

later,
b

Jumping mu, hspu, 50 lbs dbell in place of kb- 12 rounds

1st time doing all unassisted hspu!

m/27/5'8"/140

Rx'd - 11 rounds + 4 hspu

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16kg x 5-5 24kg x 5-5 32kg x 3-3.

10 rounds + 2 muscle ups, 4 HSPU
HSPU with feet on rack assist
Foam roll after
Compared to 091027: 9 rounds

Rx'd - 25 rounds (plus 25 seconds of partial dry heaving at the end)

Substitute in 55lb dumbbell (everything else was being used at the time i started) instead of 2 pood kettleball.

I've been doing CF at the athletic center / campus gym where i'm a post-doc for about 6 months now. Part of the sheer fun is seeing/knowing people are just staring at you as you go through round...after round...after bloody round of insanely awesome exercises.

m/27/5'8"/156lbs

2 Muscle Ups (Jumping)
4 HSPU (Head to floor, no kip)
8 KBS 60# (UNBROKEN, and Full-Extension overhead)

11 rounds + 2 Muscle Ups

Really like this one!!!

RIP Nate, and, thank you...

2 Asist Muscle-ups
4 Asist Handstand Push-ups
8 2-Pood Kettlebell swings (70lbs)

M/46/5'8"/220lb

14 Rounds + 4 asist HS Pushup + 7 2-pood KB swings

Subbed bar MU's and 70 lb dumbbell:

10 rounds + 1 rep

First time doing this with 70 lb dumbbell instead of 55 lb. The extra weight on the swings affects my MU's due to the hip power required by both, so next time take most breathers between those two movements.

M/23/5'11"/185

10 Rounds + 2 Muscle-ups
(The HSPU's killed me)

M/24/165/5'7"

Rx'd 15 Rounds + 6 reps

M/44/180

As Rx'd 12 Rounds + 2 MUs

MUs and Swings unbroken.
HSPUs whooped me.

8 rounds 6 kettlebell swings

modified HSPUs

12 rounds + 1 MU

PR is 14 rounds, but this time had better ROM on HSPUs

13 + 4 HSPU

8 rounds + 2 muscle-ups

HSPUs to 2 ab mats. all else rx.

20 minute AMRAP of:

6 Strict Pullups
6 Ring Dips
4 HSPU
8 Dumbell Swings - 50#

7 Rounds + 6 Dips

Trying to Get a Strict MU, hence the odd sub for the MU.... pretty tough but fun. HSPU are still needing a better ROM.

-Bryan

9 rounds (26 pound KB)

first time doing nate with HSPU not scaled. did 26 lb KB due to back way sore from local comp.

As rx'd 11 rounds +4 HSPUs

And I believe the sub for 30 MUs for time is 120 pull ups and 120 dips. So, with simple math.

1 Muscle Up= 4 Pull Ups + 4 Dips

Complete as many rounds in twenty minutes as you can of:
6 Pullups
6 Dips
4 HPU variations
8 28 kg Dumbbell swings

10 rounds

M/46/190

8 rounds
2 MU
4 HSPU
8 50lb dumbell

I have impingement in both shoulders (the tendons in my shoulder rub against my collarbone), and I can't do exercises which extend my shoulder, like dips/muscleups and HSPU's. I can do presses, although I've been told not to. Suggestions on what I should on days like this? I can sub in other shoulder exercises, but they won't get the same effect as crossfit. If I sub in other things it gets me out of sequence with the next days WOD. Suggestions?

7 rds, 2x M/U's, 4x HSPU, 5x 70.5# KB swing

HSPU's need work, lots of kipping; first 3 rounds were nice.

Couldn't get to the gym today so I ran to work about 3 miles away. Did it in like 27 min.

40/m/190

sub'd 3/3 pullups/dips for MU's
all else as rx'd

10 complete + 2 hspu

cfwu (no be, 1 set pullups,ring dips, 45 pushups. muscle up wu. Got first muscle ups (2) in wu.

subbed 53# DB x 12 for KB
jumping mu but attemped reugular mu each round.
hspu as rx'd

9 rounds + 2 jmu + 1 hspu

12 Rounds, handstand progressions

13 rounds

oops 1.5 pood KB

M/52/180/6'
sub 6 pullups 6 dips for mu. No rings in my gym
50 yd run between HSPU/swings and pullups/dips.The stations are @ different ends of the gym.Two runs per round.
I think it's much faster to do muscle ups.
10 rounds

MU/HSPU assisted

8 rounds

3 mile run
21:45
Then
10 Minutes of
5 Dips
10 Pushups
5 K's to E's
8 Rounds

M/29/5'11"/180

6 Pullups
6 Dips
70#DB
8 rounds and 6 dips

17 rds +4 PU

4 PU / 4 Dip
4 HSPU
50# DB Swing

3rd wod...I just started!

5 rds as rx'd, plus 3 more with pull-ups instead of MUs.

10 rounds + 2 Muscle Ups

Muscle Ups from seated position
Hand Stand Push-Ups off Tallest Box
1.5 pood KB swing

m/35/6'3"/245

7 rounds, HSPU were very modified.

Subbed:

Rds (1-5)
6/6 pull-ups & Ring dips
4 shoulder press (115#)
8 swings (70# dumbell)

Rds (6-10)
* dropped to 105# Shoulder press & 55# KB

10 rds - 19:36; no more gas.

Semper FI

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

7 rds and 6 dips
Not for sure why I did 10 dips and pullups when last time I did 6 and 6 for the 3-1 with muscle ups but oh well. still a good workout. Not the greatest handstand pushups but did them.

Nate - scaled
8 rounds + 2 Muscle-ups

I haven't mastered the muscle-up nor the HSPU.
Muscle-ups were from kneeling with toes on box.
HSPU were NOT full range of motion.
KB swings were at 1.5 Pood

10rds 2 mu's, 4 hspu's. rd 8 on mu's jumping with slow negative down--8 tries on rd 7 to get 2 mu's.

199 Mark

when i separated my shoulder i just had to take a month or so off. i don't think you'll find a good sub if you can't do things that require full ROM for wod's like this. just my experience but you have to take some rest and let your body heal (easier said than done). then slowly start to come back, using less intensity or lower weight. my thoughts.

Day 1 of CrossFit for me. I didn't have kettlebells so I swapped those with burpees.

I got 6 rounds in before my arms refused to do any more. Thank goodness for the rest day because I am very sore!

first time as rx'd

9 rounds 2 MUs

age 20 bw 170

13 rounds + 2 muscle ups

60lb dumbell used. pr is 15 + 1

scaled to 2 HSPUs each round
Did 3 rounds +
2 muscle-ups + kettle bells +
2 muscle-ups + kettle bells
10:00

assisted pull ups, chair dips, regular push ups, 25lb plate for kb--13 rounds + 2pull ups + 4 dips + 6 push ups

M/35/165
11 rds, sub 4 pu's/4 dips per muscle up.

M/30/5'9"/195

subbed 3 dips and 3 pullups for each muscle up

11 rounds + 6 pullups

AS rx'd!!
got 10 rounds +4 HSPU

one of the longest gaps to compair a workout to since i started a year ago!
not even close to rx'd back then.

shane got 7 + 2 swings @ 62 pounds.

M/41/180

As rx'd:

10 rounds

As I said before, EIA, save your insults for some other forum.

More better faster

Complete as many rounds in twenty minutes as you can of:
4/4/4/4 pullups/dips/pullups/dips
4 60 lb shoulder press
8 20lb single arm db swings

10 rounds + 4/4/4/3

m/41/6'0"/192

sub'd: MU from knees, HSPU on wall & 1.5 pood KB

16 rounds +1 MU

As Rx'd

11 rounds

assisted muscle ups and 80lb dbbell subs

14 rounds + 2 mu's

Done at crossfit rx. Really tired. First round 45 seconds complete with double mu. Then the pace slowed down.

10 rounds plus 2 MU.

CFWU X 3

No rings so I subbed pulllups/dips @ 3:1 ratio. Also subbed 70lb dumbell.

8rds + 6 pullups and 5 dips

08/19

sub'd 4/4 pu's /dips and 135 press:

7 rds

NA: 11 rds + 4 pull ups (sub'd pull ups and dips for muscle ups, 95lb press instead of handstand push ups, only 1 pood...didn't have a heavier one boo!)

KA: 14 rds (W.A. pull ups, dips, 3rds 30lbs...11rds 20lbs press, 2rds 30lbs...12rds 15lbs kbs)

SR: 10 rds (7rds W.A. pull ups...3rds 60lb pull down, 35lb press, 15lb kbs)

F/23/5'5"/156
I subbed MU 3:1 with PU & Dips and used a 1.5 pood KB
12 Rounds + 6 PU & 6 Dips
Wish I could get those MU down....

12 rounds. Muscle ups on bar and used a 66 lbs dumbell. Regards

Vacation wb

8 rounds + pullups

subbed 3 pullups/1 ring dip per muscle up

I was pretty drained when I started this, but I managed to beat my record from last time by 5 dumbbell swings and 6 pullups. I just didn't stop as long for breathers between sets. The HSPUs still eat my time. I only went unbroken for the first 4 rounds again.

Mod HSPU: 11 rounds

as rx'd:

nose to floor personal standard hspu

12 rounds

Traveling and visited Crossfit Toledo in Toledo, OH

Warm up
20 squats
20 kettle bell swings 1.5 pood
20 double unders

Skill work
50 dead hang pull ups
50 ring push ups

WOD
AMRAP in 12 minutes
5 hand stand push ups
10 pistols (5 each leg)
15 dbl unders

7 rounds +11 double unders

Thank you John and the community at Crossfit Toledo. You folks are great.

11 rounds, but...

Subed 3 pull-ups/dips for MUs, then half way through remembered that it was 2 MUs, not one.

Did Handstand Wall Runs (2 steps) for first 3 rounds, then defaulted to feet hooked over a bar.

60# kettlebell

10 rounds + 8 pull-ups & dips (PR)

F/34/5'3"/110
3 RFT
2Muscle Ups/sub(2pullups&1dip)
4 Handstand Push Up
8 Kettlebell Swings 25lb
13 rounds in 20 min

14 rounds Rx'd

RIP Nate

11 rounds with 45# plate

21/m/5'11"/170

M/24/6'1"/180

As Rx'd:

10 rounds + 2 mu + 4 hspu

24/m/165lbs/70"

9 rounds and 2 HSPU, new PR!

7.33 rounds in 10 minutes

subbed: 45 lb plate
and 4 pull ups for muscleups

6 rounds + 5 reps

hspu's kicked my a__!!

16 rounds

Bar muscle ups
35lb plate swings..
Hspu

m/25/6'3''/210

m/38/185/5-10

As Rxd

10 Rnds + 2 MU + 4 HSPU: 20 Aug 2010. New PR!

Hit all MU caught breath to make sure i didn't miss. HSPU were much better and choke point. Was reasonable in KB, straight through, but made sure to not hurt back as previously did.

7 rds + 1 MU. 30 Oct 09
Last time 09 Jul 09 7 +2 mu and 4 hspu..but hurt back for 3 days.

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

Si- had a 25 lb plate that I touched my head to on hspu. Did 5 rounds in 18:19

First time:

15 rounds (only completed muscle ups and HSPU on round 16)

First time:

15 rounds (only completed muscle ups and HSPU on round 16)

First time:

15 rounds (only completed muscle ups and HSPU on round 16)

11 rds + 2 MU + 4 HSPU, 12 rds in 20:21.
HSPU toes to wall.
MU from box
55# KB

f 28/5'7/123
8 rounds + 4 dips of
4 PU 4 dips
4 HSPU with feet elevated on a box
8 35lb kettle bell swings

m 29/6'1/180
8 rounds of
4PU/ 4 dips
4 HSPU to 3" pad
8 55lb kettle bell swings

13 rounds +3 hspu...good one. Deceptive

10

First time as RX'd. Massive inefficiencies (multiple attempts at MU's) crushed my time and smoked me. Next time.

M/40/180/5'10"

10+MU+HSPU

not as rx'd:

1.5 pood, with PU/Dip combo, (no rings yet!)

12 rounds with 1 HSPU.

Solid, getting better with my KB swing and HSPU:)

Completed 14 rounds Rx'd (PR)

20min AMRAP
6 x pull-ups, 6 x dips, 6 x bench-bridged handstand push-ups, 8 x 50lb DB swings

7 rounds (3 with ring dips, 4 with parallel bar dips), plus 6 p-us, 6 dips, 1 hspu

finished round 8 to complete the circuit

50/m/145
4/1 pullup/dip for muscle up
55 lb. DB
9 rounds + 4 pullup

hspu's were gone for some reason..spent a lot of time on them, then just went to handstands for 20 sec on last couple rds

6 rds + mu + hspu

45lb KB,first three rds were bar muscle ups,after that,I subbed 3&3,hspu's were assisted on squat rack. 10rds,2mu's

17 rounds + 4 HSPUs

23 / M / 5'9" / 137lbs

AMRAP in 20 minutes
Bar muscle-ups x2
HSPUs x4
45lb dumbbell swings x8

4 rounds plus 2 MUs plus 4 HSPUs

I've only been able to do bar MUs for a couple weeks, and I missed a bunch of reps. The HSPUs killed me, though; I practiced handstands as part of my warm up, and maybe I tuckered myself out. I was going to use 55lbs for the swings, but the rubber weights on the Y dumbbells were so wide I didn't think I could hold on to one. I should have tried, I guess, since the swings were the easiest part.

M/26/5'9"/170

Couldnt make it to the gym so I did...

AMRAP in 20 mins

10 185# deadlifts
15 push-ups
20 air squats

9 rounds

DO WORK!!!

As Rx'd: 9 Full Rounds + 2 MU + 4 HSPU

M/28/5'6''/173

11 rounds + 2 muscle ups.

Awesome!

M/28/5'6''/173

11 rounds + 2 MU

Awesome!

m/54/155
~6(?)
sub 3:1 pull up and 1:1 dip for muscle up, head ~2" from ground on handstd pushup, 20 KG kettlebell.

scaled
mu and hspu

10 rounds

12 rnds.

Subbed 3 Pull Ups and 3 Dips for each Muscle up.
Used 20 kg DB for the swings.

12 rounds + 6 Pull Ups/6 Dips + 1 HSPU

Nice WOD :)

m/39/76/210

6 ring PU/6 ring dips
hspu rx'd
12 kbs 1.5 pd

9rds

AMRAP in 20 minutes, with 60 lb dumb-bell and doing muscle-ups with eye-level rings. Started in a deep squat and sort of pulled/hopped into the dip position of the muscle-up.

10 rounds.

9 rds + 1 mu
sub'd feet on bench for HSPU & 1.5 pood KBS

31 yom, 190 lbs

10 rounds + 2 mu and 2 hspu

11 rounds is my pr

Did mondays wod around lunch then rested for four hours and did todays wod.
Scaled to mu progressions, four handstands and 1 1/2 pood KB swings. 13 rounds.

M/42/5'11"/180

20 min AMRAP

2 Muscle-up progressions (from knees with rings 64" from ground)
4 HSPUs (using 1/2" purple Iron Woody bands--5 reps to floor, 7 reps 2" from floor, 8 reps 3" from floor & 24 reps 4" from floor)
8 KB swings (1.5 pood)

10 rounds + 2 MUs + 4 HSPUs

7 rounds, less one round of HSPUs

75# dumb-bell for kb swings

Thanks

48/M/184
Sub'd
2pull ups 2dips
Assist HSPU's
35 lbs swings
10 sets

(previous comment held up in SPAM filter)

7 rounds, last round with no HSPUs.

MUs were easier then the HSPUs...

Thanks

F/40/5'6"/150

2 MU progressions, feet on low stool
4 pathetic band-assist HSPU to 5" board stack
8 KBS, 1 pood

11 rnds + 2 "MUs" +3 "HSPU"

As rxd

13 rounds

6 rounds
(plus 2x muscle ups & 2x HSPU)

Scaled down because still feeling 'tired' from soccer.

Talk about training your weaknesses - could not lift myself from bottom of HSPU at the end!

Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings

12

13 rounds in 20:06. 45 lb dumbbell. MU's on bar. 1/4 rep hand stand PU's

MU approximation: cables on knees 47.5.lbs each side (will do pu/dip combo next time)
105lb shoulder press
35 lb DB one handed, 4 each side

12 rounds

M/39/170/5'10"
As Rx'd
14 rds
1st time doing NATE with muscle ups.
RIP

Subbed 3/1 PUs/Dips per MU
65# Dumbell for Swings

12 rounds at 20:20

32/m/155/65
14 rounds
no rings
24kg kb

JMU's
11 rounds plus 2 hspu

m/30/6'/158

10rds not rx'd

ring dips
hspu to 2" mat
50 lb db swing

almost to rx'd.

worked out at home, scaled:

2 pull-ups
4 HSPU
8 KBS using a 25lb plate

15 rounds in 20 minutes

m/178cm/86kg/34y
12+2MU

amrap in 20:00

2 muscle up (kipping, all singles)
4 handstand pushup (unbroken)
8 70lb dumbbell swing (unbroken)

11 rounds 19:56
12 rounds 21:48

11 08/23/2010
12 10/27/2009 (+2 muscleups, 2 handstand pushups)
11 08/26/2009
12 07/08/2009 (+2 muscleups, 2 handstand pushups)

7 pathetic rounds -- so weak on HSPU's

bw today = 176

As rx'd (with 4:1 pullup and 4:1 bar dip sub per muscle-up), 9 rounds + pullups and dips.

PR is 10 rounds - had a very frustrating time with HSPUs today. Perhaps I started out too fast, b/c I burned out quickly. Had 6 rounds before 10 minutes, but by round 8, I was failing reps of HSPU. Round 9 of HSPUs seemed an eternity, with multiple failed reps. After pullups and dips on round 10, had 40 seconds left, but couldn't get a single HSPU. Pullups and swings were unbroken, and dips felt okay. Silver lining - with all the time spent staring at the wall, the suck factor for the last half of this workout was low.

as rx'd

13 rds
+ 2 mu's
+ 4 hspu's

pr

M 36/5'10"/170

4 Chest to bar PU
4 Ring Dips

4 HSPU for 3 rds then modified assist
12 KBSW 1.5 pood

13 rds + MU sub, HSPU

AMRAP 20 min.

2 strict pullups
2 bar dips
115 lb. push press, 4 reps
8 DB swings, 55 lb.

w/ 20 lb. vest

10 rnds + 2 pullups

As rx'd

14 Rounds + 2 MUs + 2 HSPUs

PR! MUs were dead hang with the turnout of the hands.

Pack it, with 20kg dumbbell
sub muscle ups with 3/1 pullups and dips
6 rounds + 6 pullups

35 yom 191 lbs

This time:
11 rounds + 2 jumping muscle ups. Huge improvement over last time.

Last time:

34 yom 200 lbs.

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

Subbed muscle ups with 3:1 pullups/dips

13 rds

Subbed/scaled as follows:

6 strict PU, 6 dips
6 DB presses with 65lbs
8 DB swings with 75lb DB

6 rounds plus 6 PU's/dips

My gym was a limiting factor today. I wasted a ton of time trying to navigate the gym from one end to the other and/or waiting for the only decent PU bar to open up. I think I might have been able to get at least two more rounds in if not for that.

Followed with 5x5 bench press and 10 x 30sec. sprints on treadmill with 1:00 rest in between

2 M-U progressions
4 HSPU
8 KBS @ 1.5 pd.
9 rounds

sub bar muscle ups

13 rounds

6 rounds 2 muscle up
(2 rds done with 2.5 pood KB)

This is the first time I've done this one as Rx'd:
10 rounds + 2 MU's.

I actually did my variation of this several days ago before I got back on schedule. Here's my results for comparison:

Complete as many rds as possible in 20min of:
4 weighted pull-ups (25lb)
6 weighted dips (25lb)
8 handstand push-ups (feet elevated)
10 65-lb DB swings

6 rds + 4 pull-ups

Today, actually did this:

4 rds for time of:
225-lb deadlift x 15
20 box jumps
15 pull-ups

14:19

11 rounds, 2HSPU

10 rounds in 125 degrees.
Delaram, Afghanistan

Had a long sparring session last night so today was a recovery day....

Crossfit warmup followed by WOD
subbed 4 pullups/4 dips for muscle ups.
Did 10 rounds of the modified WOD without worrying about times. I did 10 rounds in 18 minutes.

Missed

Sub 6 PU's/Dips per Muscle-up
All else per Rx

8 rounds + 2 PU's

WU
kneeling MU (KMU) vice MU
10 rounds + 2 KMU
M/49/198#/72"

10 rounds + 2 MU + 4 HSPU

24.m.136.65"

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

Last Time:
14 rds + 2 Muscle Ups, 4 Handstand Push up, & 2 Kettlebell Swings

45 yom. 188

8 rounds+2 jumping muscle ups.
44 lbs kettlebell

M54yo

pullups and dips = 6
handsatnd w/ feet on dip bar
2 pood

7 rounds + 3 pullups (ouch)

8 rounds + 6 pull ups

6 pull ups + 6 dips
4 modified HSPU (head about 2" from ground/HS held for 10 seconds for last two of rnd 8)
8 db swings 55lb (25kg)

m/36/5'9/177
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. Row 500m.
8 rounds + MU & 2 HSPU. Hope I miscounted rounds. Otherwise very disappointing. Had more space between stations. Hope that made a difference.
10/27/09: 12 even - PR
8/26/09: 10 rounds + 2 MU
7/8/09: 10 rounds + 2 MU + 4 HSPU
11/27/08: 9 rounds + 2 MU + 4 HSPU.

subbed 6 pu's 6 dips
45# db swing

9 rnds

D - 10 rds + 2 mu
subbed 35#kb swings (8 each arm)

A - 14 rds
35# kb assist p/u (no band) pike hspu

Completed 8/25/2010.

As Rx'd.
11 rounds

"Mrs. Wobbly"
AMRAP in 20 minutes
6 Pull-ups
2 Ring dips
4 HSPU
8 KB swings (1.5 pood)
10 rounds + 6 pull-ups + 2 ring dips

"Nate"

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

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

11

Compare to 091027

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

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

10 rnds plus 2 pull ups + 2 dips

handstand pushups scaled depth
various weight on swings
muscle ups on knees

Lama: 9 rounds (1.5 pood kb swings)
Kenz: 10 (2 pullup/dip muscle up sub/20#kb)
Frankie: 10 + 1 + 4 + 4 (blue band pullup/dip sub/15)
Abby: 9 (20)
Max: 14 + 2 + 4 + 5 (40)
Size: 12 + 2 + 4 + 4 (40)
KJ: 16 + 2 (30)
Lauren: 15 + 2 (30)
Emma: 15 + 2 + 4 + 1 (30)

M/32/5'9"/155

11 rounds.

Sloppy HSPUs.

M/5'10"/160

Scaled the MUs using 6 CTB pullups and 6 jumping MUs per round, Band aided HSPUs, 1.5 pood KB.

6 + 4 jumping MUs

Subbed 4 pullups/4 chinups/4 ringdips for MUs, 110lb shoulder/push press for HSPU, and 12x 1 1/2 pood KB swings.

8 rounds on the nose.

[8 rounds]

8-24-10 D2
2 progressive muscle-ups
4 progressive hspu - started w/ 2-10#plates + abmat - took one out
8 - 44# US style KB swgs (next use 53#)
10 rds + 2 mus ups

m/30/5'9"/161

7 rds + 2 muscle ups (pr)

AS RXD!
8 pull ups and dips
4 hspu w shoes inch above ground
8 70 lb db swings

almost 4 rnds 20 min
(no db swings last rnd)

14 rds + 2MU, 2 HSPU in 15th

used 60# DB for swings

Jumping Muscle ups
KB swings @ 54#

11 rounds

8 rds

9 1/3 rounds

11 rnds
Used 1.5 pood instead of 2 pood. Did not have 2 pood. Rest as rx'd

12

14 rounds + 2HSPUS

M/28/75kg

used a 30kg dumbell

16 rounds + 1 MU

12 rounds + 1 MU
1.5pood KB