September 17, 2010

Friday 100917

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).
Post time to comments.

ScottHolslagTirePull_th.jpg

Enlarge image

Scott Holsag.


"Dissecting Dave & Nadia: Part 3" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]


Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]


WOD Demo with Miranda Oldroyd - video [wmv] [mov]

Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Peter Egyed on today's WOD - video [wmv] [mov]

Pat Sherwood on today's WOD - video [wmv] [mov]


"Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition."
- George F. Will

Posted by lauren at September 17, 2010 5:00 PM
Comments

These heavy thrusters are for you Jeremy!!!

Comment #1 - Posted by: Drew at September 16, 2010 5:01 PM

First comment

Comment #2 - Posted by: Owen Sheppard at September 16, 2010 5:01 PM

No second

Comment #3 - Posted by: Dan at September 16, 2010 5:04 PM

Wow, I got CRUSHED by the big boys on this WOD. The times you guys post are sick. Strong work as usual, very inspiring!

Enjoy this one everyone!

Comment #4 - Posted by: Pat Sherwood at September 16, 2010 5:13 PM

Great job, Pat. I got CC'd on the email with your score so I knew what I was shooting for. Always makes it easier! Thanks for setting a great target, buddy.

Comment #5 - Posted by: rob orlando at September 16, 2010 5:15 PM

The fran manipulations continue.. I was hoping for this bc the 135# thruster, and weighted pullups werent hard enough.

Comment #6 - Posted by: Tony R at September 16, 2010 5:15 PM

Great Work Men, Fun WOD for sure. Rob I will make it over there one of these days and we can hit some WOD's together, See ya in a week for the Strongman seminar.

Comment #7 - Posted by: Austin Malleolo at September 16, 2010 5:23 PM

I think Pat Sherwood did 4 thrusters instead of 3 on the last round; did I miss something? I bet he could have broken 4 mins.

Comment #8 - Posted by: steve_t_47_5'7"_145# at September 16, 2010 5:25 PM

"Kelly" Rx'ed

24:58 PR!

Comment #9 - Posted by: quinn McCutchen M/40/146/5'10" at September 16, 2010 5:30 PM

30/M/143/5'10

This is a Big Boys WOD, I mean a BIG MAN'S WOD! actually 22 pounds Thrusters over my body weight, OUCH! This is going to be a hard one but I am going to give this one a try to see. If I finish this one I will be the happiest here. BRING IT COACH! Pat Sherwood is a beast, some of you are not human though.

SANTI

Comment #10 - Posted by: SANTI at September 16, 2010 5:37 PM

I'm really regretting not taking my rings with me to London.. Guess what... they don't have a set. They don't even have a pull-up bar. But that's one use for those Smith Machines! I'm raising it up all the way and doing my pull-ups... I'm sure they'll love that! ;)

Comment #11 - Posted by: AllisonNYC_in London at September 16, 2010 5:39 PM

Great work guys/girls on this one. Steve, I counted 4 thrusters on the last round too. Maybe Pat didn't count one for some reason. Burgener spitting knowledge as usual!

Comment #12 - Posted by: Eric - CrossFit North County at September 16, 2010 5:48 PM

I did 4 in the last round because I could feel that one of them sucked, so I did it over.

Comment #13 - Posted by: Pat Sherwood at September 16, 2010 5:49 PM

Ladies and Gentlemen---Pat Sherwood for President.

Comment #14 - Posted by: rob orlando at September 16, 2010 5:51 PM

Nice work pat, thats what its all about!

Comment #15 - Posted by: Lanny Laroche at September 16, 2010 5:53 PM

Anyone have any tips on how to gain the flexability in your wrists to do thrusters?

Comment #16 - Posted by: David Dalby at September 16, 2010 6:00 PM

It's interesting to see how none of these top athletes used the Games standard for their muscle-ups.

Comment #17 - Posted by: Greg at September 16, 2010 6:07 PM

I enjoy the WOD Demo Videos, they inspire me, and I am sure many of us to hit each and every WOD has hard as we can. Thank you!! You are all truely animals on these videos!!!

Comment #18 - Posted by: William Hewitt M/34/507/157 at September 16, 2010 6:12 PM

Finally!!!!! Someone (thank you Miranda) addressed the ring grip -vs- false grip on rings. I have an idea....let's put thrusters in every cycle from now until the end of the year! C'mon.....!

Comment #19 - Posted by: JD at September 16, 2010 6:23 PM

Austin: Wow! Great work - very inspiring. My wife and I had a blast at your gym last week doing the double under/pull up workout. Go CF Albany!

Comment #20 - Posted by: frank at September 16, 2010 6:29 PM

David... I do believe Kelley Starrett addresses that some what on his ModWod.com blog.

If not, I it's in Bill Star's "Quick Lifts Start Here" CrossFit Journal article.

JD... I do not like your idea at all. Of course my husband agrees with you. He says the thruster is the single best exercise for getting fit. I hate thrusters. Which is because I am not good at them, and that means I just need to do them more.

Comment #21 - Posted by: Angela Childress at September 16, 2010 6:35 PM

what a bunch of badassses!!!!
you guys are all awesome.
role-models to shoot for.

Comment #22 - Posted by: danny lau at September 16, 2010 6:45 PM

Sick, great work. You are all considered leaders and idols for a reason! Keep it up!

Comment #23 - Posted by: Steven Platek at September 16, 2010 6:47 PM

PS, i second Rob O's nomination for pat for press!!!!

Comment #24 - Posted by: Steven Platek at September 16, 2010 6:47 PM

rob orlando is a BEAST

Comment #25 - Posted by: clinton at September 16, 2010 7:01 PM

rob orlando is a BEAST

Comment #26 - Posted by: clinton at September 16, 2010 7:01 PM

To quote Orgazmo on seeing 'T-Rex': OH MY GOD!!

Yeah, after some massive scaling, this should almost be doable! ;)

LOVE when you have a ton of WoD demo videos...so freaking inspirational!!

Comment #27 - Posted by: dk 33/m/6'0"/212 at September 16, 2010 7:03 PM

Great job to all of the contributors, tough WOD. Welcome to the main site Austin, nice work!

Comment #28 - Posted by: Patrick Malleolo at September 16, 2010 7:07 PM

Thruster again? I love thrusters and all but all the other exercises are getting lonely!

Comment #29 - Posted by: tyler duniho at September 16, 2010 7:12 PM

wow solid work nice vids!
are those body weight thrusters for malleolo!sick stuff

Comment #30 - Posted by: ian at September 16, 2010 7:15 PM

LOL @ 27. "Oh baby, you make me so HOT"

Last one was "Heavy Fran". What is this? PMS Fran?

Comment #31 - Posted by: KRH 30/M/5'8/170 at September 16, 2010 7:21 PM

Those were some legit videos.

Did anyone else just watch the NC State coach do a couple of heinous power cleans during the training footage ESPN showed as they were cutting to commercial?

Painful just to watch....

Comment #32 - Posted by: Dan M at September 16, 2010 7:21 PM

how do these guys know/do the WOD before it is even posted on the main page? Also how do you get your name/video/time posted on the main page. Thanks.

Mike

Comment #33 - Posted by: Mike at September 16, 2010 7:21 PM

Dang! There have been a ton of thrusters lately. Way to make me address my weaknesses...I hate those things.

Comment #34 - Posted by: Caleb at September 16, 2010 7:25 PM

I have never been able to attempt a muscle up because I dont have any rings. Ill have to buy some and take them to the globo gym, not sure if theres anything high enough to attach them too

Comment #35 - Posted by: Blanco at September 16, 2010 7:27 PM

Great photo! Street tubing! Who needs a ski boat when you've got dad doing homemade sled pulls!

Comment #36 - Posted by: dp at September 16, 2010 7:32 PM

Blanco, you can do muscle ups on a pull-up bar. youtube "mango" and "muscle ups"..... its hilarious and informative on how to do bar muscle ups.

Have Fun, Train Hard,

Billy

and no, I am not Mango, no matter what anyone else says..... FRAT people especially.

Comment #37 - Posted by: Crossfit Billy at September 16, 2010 7:35 PM

Haha, my wife just told me she has been doing 3 rnds for time like

21-15-9
21-15-9
21-15-9

and was wondering why she is so much slower then everyone else

Comment #38 - Posted by: Connor at September 16, 2010 7:59 PM

She does get extra points for inventing killer WODs and completing them

Comment #39 - Posted by: Connor at September 16, 2010 8:03 PM

Someone's WOD creator software is stuck on Thrusters

Comment #40 - Posted by: Benny m/41/74"/225 at September 16, 2010 8:16 PM

Strong work Pat! Great to see the CF757 T-shirt on your wall! We at 757 are celebrating our one year anniversary this month! Woot Woot!

Ditto on the wod demo videos. Very inspirational.

Comment #41 - Posted by: CTU at September 16, 2010 8:17 PM

Yay, more thrusters!

Comment #42 - Posted by: Jeremy Drenning at September 16, 2010 8:19 PM

Rich - you're a cool dude - nice video

Comment #43 - Posted by: sevan at September 16, 2010 8:36 PM

Lmao, thrusters again. Luckily, I've been out on a week off... then I come back to the heaviest day yet. I don't even know my 1RM thruster. Guess we'll find out tomorrow if it's higher than 165lbs. Dang, and I was just getting used to doing all the WODs Rx'ed.

Comment #44 - Posted by: Brent at September 16, 2010 8:55 PM

Today is the National POW?MIA Recognition Day. I will offer this one up to Dan Pitzer. he was a good friend. I met him when I worked at SERE. Dan told me that Nick Rowe's resistance story was broken by the anti war movement back in the U.S. then sent to the NVA. The NVA walked in and handed him a picture of his Q course graduation. Just think these guys now have access to high levels of our government.

Comment #45 - Posted by: John at September 16, 2010 8:55 PM

I struggle with full range of motion on the squatting portion of thrusters. Ive also had some tightness in my hip flexors, has anyone experienced this and/or have any advice? Thanks

Comment #46 - Posted by: Jared PS at September 16, 2010 10:29 PM

I'm guessing they are probably going to end this thruster marathon with "Fran" so we can compare with the last "Fran" that started this...

day 1 of cycle before last: "Fran"
day 1 of last cycle: "Heavy Fran"
day 1 of this cycle: "Franiel"
day 1 of next week's cycle: ?
:P

"PROPS TO THA FRAT!!!"

Franiel

Comment #47 - Posted by: Daniel Krull AKA "Franiel" at September 16, 2010 10:37 PM

i love thrusters in the morning!

#11 Alison why dont you visit one of the crossfit gyms in london

Comment #48 - Posted by: owen at September 16, 2010 10:53 PM

For time:

9x 126 lbs barbell Thrusters
27x pullups + 27x dips
6x 126 lbs Thrusters
18x pullups + 18x dips
3x 126 lbs Thrusters
9x pullups + 9x dips

Total time: 17 mins 7 secs

Could not lift anymore for the Thrusters.

Comment #49 - Posted by: Perry Cox at September 16, 2010 11:48 PM

Good luck Rich! Nice vid. This Tennesseean will be pulling for you.

Comment #50 - Posted by: Suzanne at September 17, 2010 1:31 AM

6:02
botched one thruster so redid

Comment #51 - Posted by: charbs m/25/190 at September 17, 2010 2:59 AM

Hi guys,
Is there anyone from the UK which knows of a good website i can order rings from, as i don't wana be faced with all the extra charges from ordering from the US.
Cheers

Comment #52 - Posted by: will at September 17, 2010 3:00 AM

m/45/185

5:55

Comment #53 - Posted by: cosmo at September 17, 2010 4:09 AM

Hey guys, I have a question. Is it proper form to go up onto the toes during the thruster? I noticed some people in the video did and others didn't.

Comment #54 - Posted by: tyler duniho at September 17, 2010 4:37 AM

145# thrusters

9:34

Comment #55 - Posted by: Pokey at September 17, 2010 4:38 AM

9-6-3 reps

145# thrusters
Muscle-ups *subbed* 2:1 pull ups/dips

09:31.83 09:31.83

Comment #56 - Posted by: KOA2 at September 17, 2010 4:44 AM

9 6 3
165 Thru
bar m u
9:40

Comment #57 - Posted by: roh at September 17, 2010 5:10 AM

7:20 as rx'd with bar muscle ups
short, sweeet, brutal

Big ups to Rob O, Mike McK, Pat S, Austin M, Peter E, and Miranda O for getting insane times...inspirational

Comment #58 - Posted by: JPizzle at September 17, 2010 5:23 AM

I love the fact that Scott (pictured pulling the tire sled) is setting such a great example for his child....she looks like she is having an absolute blast! I include my kids on this stuff whenever and wherever I can....they'll remember it forever! Way to go Scott!

Comment #59 - Posted by: JD at September 17, 2010 5:49 AM

42/m/176cm/73kg

135# Thrusters

6:27

Comment #60 - Posted by: Memuc at September 17, 2010 5:53 AM

16:43*

40 kg/88 pound thrusters
+ pull-ups followed by 27, 18 and 9 dips

Comment #61 - Posted by: Peter Hultgren at September 17, 2010 6:01 AM

115 thrusters
Bar muscle ups
12:00
Slow time. Good
Form

Comment #62 - Posted by: Chris B. at September 17, 2010 6:04 AM

Rx'd :14::44 I know it's slow . . . .

Comment #63 - Posted by: Ethan Stanley M/29/5'7"/171 at September 17, 2010 6:12 AM

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

RX'd

time 19:17


Thrusters from the rack. I missed 1 rep on first round, I couldn't press it out at the top, short just a few inches, no lock out.

same in round two on thrusters, missed 1 rep same way

round three, you would think I would get these done, but missed 2 reps and dropped the bar. I so wanted to count one of the reps, it was so close, but not locked out. So I walked away from it to give my shoulders a few seconds to rest.

MU's ok, broke the first set after 4 I think, did the rest in pairs and a single. I think I could have gotten more but my hands were slipping a bit on the first two rounds.

second round two set of 3
last round all 3 in one go.

Stupid body weight thrusters and my weak shoulders. But it was good. I liked it. I'd have liked to have been stronger on the thrusters, and been faster, but I kept my head and did all I could do and didn't let it break me.

It was fun.

Comment #64 - Posted by: NikNichols42yo 5'7'' 165lbs at September 17, 2010 6:19 AM

CFWU X3

Thrusters - 135LB 9/6/3
Dips/ring pull ups 9/6/3 broken down to sets of three.

Time: 9:30

Comment #65 - Posted by: Doug M/39/6'6"/260 at September 17, 2010 6:34 AM

Rx'd in 7:45 a little slower than I had hoped but I am getting better everyday.

Comment #66 - Posted by: Jerad 24/m/6'0/195 at September 17, 2010 6:39 AM

M/36/5'11"/175

For time:
9 thrusters 130#
10 pull ups
10 dips
6 thrusters 130#
10 pull ups
10 dips
3 thrusters 130#
10 pull ups
10 dips

8:08

Comment #67 - Posted by: Sandi Trixx at September 17, 2010 6:55 AM

Will,
go on eBay.co.uk mate. Plenty of good value oly rings on there.

Comment #68 - Posted by: Chris McG at September 17, 2010 7:03 AM

Just wrong.
36/m/190(ish)/5'10"

This was the heaviest weight Id ever thrusted, in fact the heaviest i'd ever tried thrusting because I keep missing the max effort thruster days.

This is what my hands looked like from doing a muscle-up sq snatch wod on 9/11: http://www.facebook.com/#!/photo.php?pid=6694496&id=524796531&ref=notif¬if_t=like
So you know they are shredded now... :-)

RX'ed: 8:25

Great wod. All the athletes shown in these videos were my inspiration. I watched every vid again (3rd time on some) before doing this in order to get my mind right. Thanks to all the athletes and CF! Great programming....

Comment #69 - Posted by: Steven M. Platek at September 17, 2010 7:08 AM

as rx'd 6:02

2:44 is incredible. I always think I'm pretty strong, and then I watch Orlando videos

Comment #70 - Posted by: Nick 24/187/5'9 at September 17, 2010 7:13 AM

15:58 w/strict mu (ring turnout etc and minimal kip)and thrusters from floor

Comment #71 - Posted by: mike d 148 5'7"35 at September 17, 2010 7:28 AM

17:53 as Rx'd

Last two rounds of muscle ups were SLOWWWWWWW...

Good workout though, definitely a humbler.

Comment #72 - Posted by: Shane Jensen (M/23/5'11"/184) at September 17, 2010 7:37 AM

26/m/5'11"/205ish
5:27 rx'd

Comment #73 - Posted by: Nickosaurus at September 17, 2010 7:45 AM

8:43 @ 135#

Comment #74 - Posted by: Ben 31/5'5"/145 at September 17, 2010 7:49 AM

7:11 with jumping MUs

Comment #75 - Posted by: Tyler Scott at September 17, 2010 7:56 AM

TM - 223

(M/25/170lbs - 69") Krak

5:01 as Rx'd

Comment #76 - Posted by: Brandon at September 17, 2010 8:00 AM

Holy smoke. Trying to ease my way back into cf shape. One round in 7 mikes and i'm done.

Comment #77 - Posted by: N8/36/511/210 at September 17, 2010 8:03 AM

LOVE the picture today. Too cute.

Comment #78 - Posted by: Kamper M/46/200/74" at September 17, 2010 8:30 AM

14:16 rx'd
Ouch

Comment #79 - Posted by: Jonathan at September 17, 2010 8:34 AM

1. 65kg thrusters x9 - 18 strict PU, 18 dips
2. 65kg thrusters x2, 62.5kg thrusters x4, 12PU/dips
3. 62.5kg thrusters x3, 6PU/dips

Comment #80 - Posted by: tanzenfranz at September 17, 2010 8:40 AM

M/27/6'1/215

3:58 Rx'd

2:44 is sick Rob. Nice work.

Comment #81 - Posted by: Dan Collins at September 17, 2010 8:52 AM

M/44/180#

As Rx'd 8:43

Comment #82 - Posted by: Alan at September 17, 2010 8:53 AM

17:41 rx

It took me about 4 mins to complete the last three muscle-ups (started off the last muscle-up round with four failed reps).

Rob, Austin, et al., great job and motivating videos.

Comment #83 - Posted by: gb 43/m/71"/185# at September 17, 2010 8:59 AM

I give my dogs fish oil too. Dont feel crazy about Myranda

Comment #84 - Posted by: Brad at September 17, 2010 9:00 AM

Made up "Kelly" today, with:

Outside runs
20" box
5 Kg. wall ball

30:58

Great picture today Scott!

Comment #85 - Posted by: Carole F/52/5'6"/133 at September 17, 2010 9:07 AM

Well, it took forever but I'm glad I can say I have done my 2nd as prescribed muscle up WOD since shoulder injury/surgery 10/09!

115# thrusters~ and yes, I used a rack!
muscle ups

TIME: 17:52

Comment #86 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 17, 2010 9:07 AM

M/36/6'/216#

Did Pull ups and dips and 140# thrusters:

27 PU/Dips
9 Thrusters

18 PU/Dips
6 Thrusters

9 PU/Dips
3 Thrusters

Time: 12:38

Comment #87 - Posted by: EREKG at September 17, 2010 9:21 AM

I was also wondering about going up on the toes during thrusters. I find it happens when I go heavy.

#145 thrusters

13:05

Comment #88 - Posted by: JL 155/M/28 at September 17, 2010 9:23 AM

50 kgs thrusters and MU-progressions.
6:16

Comment #89 - Posted by: EmilX at September 17, 2010 9:30 AM

6:35

chocolate milk time!

Comment #90 - Posted by: Scott at September 17, 2010 9:36 AM

Hey all, this is my first time posting on the crossfit website and i have a quick question...what is the normal ratio of kip pullup max to strict pullup max? I ask because im still trying to learn my kip technique and end up switching to strict pullups for the time being due to awkwardness.

Comment #91 - Posted by: Will T. at September 17, 2010 9:45 AM

#145 thrusters and the muscle-ups as Rx'd
4:42

Comment #92 - Posted by: Drew at September 17, 2010 9:47 AM

35/M/6'00/187

13:12

A few triples on the MUs. One double on the thrusters, all others singles.

Comment #93 - Posted by: Dan D. at September 17, 2010 9:50 AM

15:02
150# Thrusters

Comment #94 - Posted by: Shawn B. M - 38 - 5'9" - 153# at September 17, 2010 9:50 AM

9:10 (95# thrusters)

Comment #95 - Posted by: Ashley Westerheide-Eyink at September 17, 2010 9:53 AM

TGFS (Thank God* For Scaling!)
*or The Flying Spaghetti Monster, Invisible Pink Unicorn, Galactic Overlords, Dave Castro...whomever.

Scaled Thrusters to 105# (still 20-30# over my usual weight)
Subbed 2x pull-ups and dips per muscle-up (would have done 3-4x, but then it would have been more about the 54-72 pull-ups and dips, which seems to have been off-base for the met-con point of the WoD.

Total time: 8:20

Comment #96 - Posted by: dk 33/m/6'0"/212 at September 17, 2010 10:14 AM

M/22/175/6'2"

As Rx'd:

6:57

Those were some heavy thrusters. Didnt fully lock one out on round 2 so I had to redo one. Short and heavy, I like it. Also did some front and back lever work.

Comment #97 - Posted by: Jordan D. at September 17, 2010 10:24 AM

135 lb thrusters

10:05

Comment #98 - Posted by: malafronte (31/m/145#/Ft Hood TX) at September 17, 2010 10:30 AM

Watched Austin's vid muted last night. Just re-watched it... between the awesome coaching and Rocky playing quietly in the background, *new favorite video.*

Comment #99 - Posted by: dk 33/m/6'0"/212 at September 17, 2010 10:36 AM

Since last Fri. I have only done 3 CrossFit WODs, being sick suckkkssss!!!! Thank God I'm better.

Rnds.
9 & 6 75# thrusters & 85# on 3
muscle ups, rings were eye level

Time- 15:14

Comment #100 - Posted by: The Anaconda at September 17, 2010 10:45 AM

165 lb thrusters
27 / 18 / 9 pu/dips

Everything broken.

21:48

Comment #101 - Posted by: Jeryd at September 17, 2010 10:46 AM

what a brutally fun workout...1kg over my bodyweight but bashed it in
4.12 as rx-d
work hard people

Comment #102 - Posted by: Ben 74kg/20/M at September 17, 2010 10:47 AM

7:20 Rx'd

Comment #103 - Posted by: Zeb m/29/5'8"/160 at September 17, 2010 10:49 AM

Scaled Thrusters to 125#:

5:36

Prob should've done bodyweight.

Awesome videos!

Comment #104 - Posted by: james.patrick [M/48/66"/135] at September 17, 2010 10:51 AM

As Rx'd:

11:32

Comment #105 - Posted by: Matt Moeckel at September 17, 2010 10:55 AM

Wahaha! Heavy thrusters again! OR is it our Fran Rep MAX?! Thank you sir may I have another!!

Comment #106 - Posted by: John T at September 17, 2010 11:00 AM

First set as rxd
2nd and 3rd 155lbs (BW)
Time:8:01

Comment #107 - Posted by: Z_M/33/155/5.9 at September 17, 2010 11:01 AM

Rob Orlando totally destroyed that wod! And Austin you put forth a sick effort man! It's amazing how setting down the bar or not makes such a difference.

I completed a modified version. 9,6,3 of 110lb thrusters and 3xStrict pullups/ring dips to sub for the MUs. Time was 9:10.

Comment #108 - Posted by: Jacob Alstadt at September 17, 2010 11:01 AM

17:43
For each Muscle-up I did 3 Pull-ups and 3 Dips.

Comment #109 - Posted by: Linwood Wright at September 17, 2010 11:11 AM

M/31/6'2.5"/167lbs

Time: 13:54

Sub 3 jumping pullups and 3 pushups for 1 muscle up
Used 70 lbs first 9 thrusters, 60 lbs for rest.

Comment #110 - Posted by: Nick Papageorge at September 17, 2010 11:13 AM

umm... anyone know the music that was in Miranda's video. I want that for my playlist...

Comment #111 - Posted by: jack at September 17, 2010 11:34 AM

9-6-3
65lb thrusters
18-12-6
pullups (with band)
dips
9:41

Comment #112 - Posted by: Jenna at September 17, 2010 11:43 AM

8:51

Scaled to 115 lb thrusters, 2 to 1 pull ups/bar dips for MU's. Avg HR 176, peak 187. At the outstanding Redding Fitness, which even had RINGS! I tried a few MU's, but hurt my shoulder immediately. I've barely been able to walk this week my legs were so sore from the 95 lb thrusters--can't wait to see what 115 lbs does. Nice job on Kelly Carole. Congrats on the MU's Kim! Your times lately have been stunning. I agree with Kamper, that pic is priceless.

Comment #113 - Posted by: mas 53/152/M at September 17, 2010 12:03 PM

M/24/6'1"/180

As Rx'd:
7:19
Thrusters were really heavy but a good WOD with justaman.

Comment #114 - Posted by: upstatesooner at September 17, 2010 12:14 PM

Alison NYC check out thamescrossfit.com it's a lovely box in canary wharf. Enjoy!

Comment #115 - Posted by: Pete at September 17, 2010 12:24 PM

27/m/5'11"/175
as rx'd
7:41

Thrusters near body weight are heavy. Had to do MU under lower pullup bar so not alot of room to kip, mostly singles. Good competition!

Comment #116 - Posted by: justaman - liberty,sc at September 17, 2010 12:27 PM

m/165

as rx: 4:30

Comment #117 - Posted by: jnel at September 17, 2010 12:47 PM

Tried posting from my iPhone, but it never takes.

5:36

Scaled Thrusters to 125#, probably should've done 135.

Awesome video's!

Comment #118 - Posted by: james.patrick [M/48/66"/135] at September 17, 2010 12:49 PM

Heavy Frankenstein

Comment #119 - Posted by: cort at September 17, 2010 12:54 PM

M/32/6'3"/200

Rx'd: 10:47

Comment #120 - Posted by: Ben S at September 17, 2010 12:57 PM

2010-09-17: 8:02. MU's borken 6,3,3. Sub 137. Struggled all around.

Comment #121 - Posted by: gs at September 17, 2010 12:58 PM

30/M/143/5'10

AS RX'D

19:43

all Thrusters were done one at a time, drop the weight and clean it again.

Very though workout! although I am very happy because i got to finish this one as RX'D, OUCH! 22 pounds over my body weight. Getting stronger though.

SANTI

Comment #122 - Posted by: SANTI at September 17, 2010 1:00 PM

135lb thrusters
Subbed 3:1 pull-ups/dips for muscles ups.
7:32

Comment #123 - Posted by: Cory 24/M/5'9"/175 at September 17, 2010 1:06 PM

5:23 RX

Thrusters smoked me! MUs went to crap after set 2 of the thrusters.

Comment #124 - Posted by: Eric Sweet M/31/181/69" at September 17, 2010 1:07 PM

m/41/175

Thrusters 135#

9 Thruster
9 pullups
9 ring dips

6 Thruster
9 pullups
9 ring dips

3 Thruster
9 pullups
9 ring dips

Time: 8:05

Too bad I'm such a poof! :-) It worked for me though!

Comment #125 - Posted by: Craig at September 17, 2010 1:13 PM

Played around with push press and push jerk up to 155.
Did push-presses with 135 for the exercise but not all reps.
Did all muscle-ups.
25 minutes

Comment #126 - Posted by: cort at September 17, 2010 1:13 PM

9-6-3 rep rounds of 145# Thrusters and Muscle-ups
8:51
"Not everything that counts can be counted, and not everything that can be counted counts."--Einstein

Comment #127 - Posted by: Espinosa m/25/5'11"/165 at September 17, 2010 1:21 PM

Used 80 lbs. for thrusters and jumping m. ups- 4:41

Comment #128 - Posted by: Thinlizzie at September 17, 2010 1:42 PM

This just in...Rob Orlando is missing link strong, Austin Malleolo is possibly part gorilla, Graham Holmberg is pretty fit...for a human, Peter Egyed can hold his own, and Pat Sherwood 'aint to shabby for an old guy who sleeps in hotels every weekend.

For more breaking news...see tomorrows WOD times.

As for me,

7:12 as Rx'd

I was not expecting the thrusters to destroy my muscle ups as bad as they did. Too much time off the rings.

NEVER QUIT!!

Comment #129 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 17, 2010 1:43 PM

35 yom 205 bwt

wod
5rds of:
3 split jerk @ 155lbs
6 pull-ups
9 push-ups
time: 3:00

Comment #130 - Posted by: brian t at September 17, 2010 1:54 PM

Warm-Up: 3 rds (10 OHS, 10 Back Extensions, 10 GH Situps, 10 push ups)

Scaled to pack weight on thruster (155 pounds) and subbed 3 for 1 pullups / dips (27, 18, 9.
time: 9:48

Comment #131 - Posted by: Casey at September 17, 2010 1:57 PM

33/m/172

135# thrusters (full lock overhead)
jumping MU's (slight push from toes into dip position then full lock)
** My tri's were on fire after this

4:38

Comment #132 - Posted by: pino at September 17, 2010 2:06 PM

My 30th officially logged WOD:

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Scaled as:

Three rounds, 9-6-and 3 reps, for time of:
50lb DB (100lbs) Thrusters
(3 Pull-Ups/3 Ring Dips) * reps

One round of patting self on back for completing my first 30 WODs!!!

One round of embarrassment for posting such weak numbers compared to the rest of you beasts!

Finished in 21:49

NOTES
- HR Avg of 155
- Thrusters heavily broken so I had to do a lot of DB cleans too
- Shoulder felt okay but not 100%; I'm assessing it day-to-day
- Pullups pretty easy but ring dips worked me
- After 30 WODs completed, I can confidently say I'm here to stay. Now pass the Kool-Aid...


Comment #133 - Posted by: hypnotodd m/36/5'8"/159 at September 17, 2010 2:10 PM

9:16, only have 115lbs at home, so did 12-9-6 of thrusters and 9-6-3 MU's. Short and sweet...Getting more weights soon.

Comment #134 - Posted by: ScottMacArthur at September 17, 2010 2:28 PM

thruster as rxed
subbed dips/pullups 3/1 for muscle ups

10:31

Comment #135 - Posted by: Kevin McClellan 49/M/195 at September 17, 2010 2:31 PM

M 34 6'00" 185

as rx'd 4:27

Comment #136 - Posted by: DSides at September 17, 2010 2:35 PM

9:51 as Rx'd w/ bar MU

Comment #137 - Posted by: Jette 41/M/5'11"/175 at September 17, 2010 2:40 PM

subbed 3x pullups/dips for muscle ups

7:39

Comment #138 - Posted by: cnc at September 17, 2010 2:41 PM

100917

9-6-3 Back Squat 145lbs, Push Press 145lbs, Strict Pull-ups, Ring Dips

15:05

I wasn't really timing this one, just happy to get through it... squats and p-us were "easy", heavy pp reps and dips were frying my arms.

FUN

What is next? 6-4-2 on 205 lb squat clean-thrusters and ascents on Everest?

Comment #139 - Posted by: sixer m/34/5'9"/160 at September 17, 2010 2:48 PM

m/39/76/210

jumping MUs

13:05

Comment #140 - Posted by: Chas at September 17, 2010 2:54 PM

4:26. now off to the great american beer festival! (that does not bode too well for tomorrow's wod!)

Comment #141 - Posted by: randy@crossfitdenver.com at September 17, 2010 2:56 PM

Grace 3:43.

Day 38 of 100 burpee challenge down.

Comment #142 - Posted by: tom at September 17, 2010 3:02 PM

Anybody else see this?!?!!

http://www.wired.com/dangerroom/2010/09/military-fitness-experts-to-troops-youre-too-flabby-for-crossfit/

Comment #143 - Posted by: Dave M at September 17, 2010 3:08 PM

12:10ish as RX'd
That was a heavy thruster. Technique, Technique, Technique...
Just got my muscle ups a few weeks ago - working on getting them sequenced (minimizing breaks)

Comment #144 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at September 17, 2010 3:09 PM

m/37/69"/165

115#
11:42

Comment #145 - Posted by: Ged at September 17, 2010 3:15 PM

10:42-165lb thrusters and bar mu's

Comment #146 - Posted by: TRIPKASE m/37/5'7/160 at September 17, 2010 3:16 PM

Had to scale thrusters to 95 bc of bulging disc in neck. Ouch! Get to goto the pain Doc on Tuesday!

10:27

Comment #147 - Posted by: Adam W 41/5'7"/185 at September 17, 2010 3:26 PM

Scaled to:
9 thrusters
3 mus
6 thrusters
3 mus
3 thrusters
Got 1 mu at around 14mins, kept trying for another for 2 or 3 more minutes, got through rings about 5 times without being able to push out, then bell rang to start class.

Trusters felt good, and were pretty quick, Lots of practice on muscle ups still, but happy with 7. :)
100lbs for thrusters

Comment #148 - Posted by: brittk at September 17, 2010 3:30 PM

Weight from floor

Comment #149 - Posted by: brittk at September 17, 2010 3:32 PM

M/28/70/160

Thrusters - 145#
3x PU 2x Dips

14:29

165 was a little to heavy for me so I went lighter to get a better workout. 2x on the dips due to a biceps tendon problem I had. Easing back into dips right now.

Comment #150 - Posted by: WJC at September 17, 2010 3:36 PM

Scaled to 135lb. thrusters.

6:36

Comment #151 - Posted by: Josiah Ertz at September 17, 2010 3:45 PM

39M/5'10"/170#

W/U: thruster, 6x5 at 45-65-95-115-135-155#.

As Rx: 4:51.

C/D: butterfly kip pull-up practice.

Had to break-up the second round of thrusters into 2 sets of 3. Underestimated how much the first round beat me up. :)

Comment #152 - Posted by: rjf (Since 07-20-07. WOD no. 867) at September 17, 2010 3:48 PM

Love the George Will quote.

Comment #153 - Posted by: ScottMacArthur at September 17, 2010 4:02 PM

Kevin
M/51/5'11"/168

115# thrusters, from a rack.
muscle ups

8:51

mas-dead heat tie! Way to go.

Kim-congrats on the muscle ups.

Santi-outstanding effort.

Doug
M/17/6'/177

CF football-did the SWOD.

Comment #154 - Posted by: Kevin C. at September 17, 2010 4:06 PM

7:06.

WOW! When I started crossfitting 95lb thrusters were so hard. Now I am busting out 165 lb thruster unbroken.

Comment #155 - Posted by: Jonathan Paulson 6'6" 220lbs 27M at September 17, 2010 4:09 PM

scaled to 95lb thrusters
assisted (jumping) MUs
9:55

Comment #156 - Posted by: chavez at September 17, 2010 4:14 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2 135lbs x 1

Time: 9:59
135lb Thrusters
Foam roll after

Comment #157 - Posted by: Sesoku at September 17, 2010 4:30 PM

115# thrusters
3 PU/ 2 ringdips per MU

4:25/4:25/2:02 = 10:53 total

Comment #158 - Posted by: Pete - Decatur at September 17, 2010 4:33 PM

75lb thrusters..
27, 18, 9 pullups and asssisted dips
10:41

Comment #159 - Posted by: em :) at September 17, 2010 4:35 PM

Just happy to do it as Rx'd. Time at home on the stopwatch.

Comment #160 - Posted by: Thatcher M/43/5'10"/195 at September 17, 2010 4:37 PM

As rx'd: 9:45

Comment #161 - Posted by: therozfather. 31/M/195 at September 17, 2010 4:52 PM

Scaled thrusters to 132lb, subbed 2 pullups/2 chinups/2 ring dips for each MU.

18:59

[18:59]

Comment #162 - Posted by: JonK at September 17, 2010 4:55 PM

Hey Miranda, loved hearing about you feeding your dog fish oil.

The company Ascenta Health makes a fish oil (Nutrasea) for humans and dogs. My one Choc. Lab has been on it for approx. 2 years. He also eats Paleo. My older one just passed away (old age) and she too was on it. She was a very active lab living on the West Coast and cheated death a few times. With that came some injuries and stiff joints etc. We got her off kibble with grains etc and she went Paleo and fish oil. She became a puppy again, tonnes of energy for an oldtimer and there was no more need for the prescription pain medication (metacam).

Anyways, just thought I would share.

Comment #163 - Posted by: geoff at September 17, 2010 5:13 PM

8:10

135 lb. and subbed pull-ups and push-ups 3:1. Feel great now!

Comment #164 - Posted by: Seigs at September 17, 2010 5:15 PM

m/35/6"0/225

not as RX'ed, subbed 135# for thrusters and used a pull up bar for muscle ups.

15:25

felt good on muscle ups, was able to rip off 2-4 at a time.

Comment #165 - Posted by: j-seal at September 17, 2010 5:23 PM

M/26/5'10/163

Scaled to 95lb Thrusters, way too light. First time MUs accomplished rx'd in a WOD.

16:55

Comment #166 - Posted by: Mayhem at September 17, 2010 5:33 PM

13:11 as rx'ed

All these thrusters lately are making my shoulders hurt (and they seem to just be getting heavier and heavier)

Comment #167 - Posted by: Colin M/175/5'9"/24 at September 17, 2010 5:37 PM

Not sure if my other post will make it out of the filter so here goes:

My 30th officially logged WOD:

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Scaled as:

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
(3 Pullups + 3 Ring Dips) * reps

Finished in: 21:49

Comment #168 - Posted by: hypnotodd m/36/5'8"/159 at September 17, 2010 5:44 PM

Scaled to

135# thrusters
Muscle up progressions

8:06

Comment #169 - Posted by: tdhalls at September 17, 2010 5:52 PM

Used 80# DB's for the thrusters

Time: 11:00

Comment #170 - Posted by: TAG at September 17, 2010 6:17 PM

14:59
165x4 failed two times and switched to 155.

165x4, 155x5 (6:01)/9 mu's (3:19)
155x6 (3/3) (1:57), 6 mu's (1:54)
155x3 (1:29)/ 3 mu's (:17)

All of this thruster work has made a big improvement in my thrusters.

Comment #171 - Posted by: Jim D. 49/m/165/5'11" at September 17, 2010 6:19 PM

38/m/6/187
Sub'd w/ Muscle Up progessions
Weight as Rx'd
14:02

28/f/501/138
Sub'd with lowering body weight on ring dips
95 pound thrusters
20:42

Will be getting bands to help the wifey for things such as MUs and pull-ups

Comment #172 - Posted by: Jeremy A. Olive at September 17, 2010 6:21 PM

Scaled thrusters to 150 lbs.
11:56
thrusters 4, 3, 2
2,2,2
2,1

Comment #173 - Posted by: Smithy/m/50/5'10"/167 at September 17, 2010 6:39 PM

Scaled - for sure!
Down to 115# thrusters.
Muscle ups are from kneeling with toes on a box.
6:41

I feel so weak :( I need to work up to body weight thrusters

Comment #174 - Posted by: dingrr 51/m/165 at September 17, 2010 6:49 PM

FS 2x5 (235); Press 3x5 (190);
WOD, Rx'd, Complete.

Comment #175 - Posted by: Josh M/35/74" at September 17, 2010 6:55 PM

Taught my buddy how to do MU before starting the WOD and then after doing the first set of 165 thrusters I couldnt get a MU, they are one of my weak points. I subbed 3:1 Ring Pullups & Dips

21:11
9 x 165#
27 x Ring Pullups & Dips
6 x 165#
18 x Ring Pullups & Dips
3 x 165#
9 x Ring Pullups & Dips

Comment #176 - Posted by: Gabriel Wright at September 17, 2010 6:59 PM

3:38 rx'd

later,
b

Comment #177 - Posted by: brian p m/33/5'8-1/2"/168 at September 17, 2010 7:00 PM

As rxd
6.49

Comment #178 - Posted by: Jonblaze at September 17, 2010 7:11 PM

9-6-3-

135# thrusters
Pull-Ups
Ring Dips

10:04

m/35/235

Comment #179 - Posted by: toby d at September 17, 2010 7:21 PM

SUB 115# th
SUB 3x 90# pd
SUB 3x bd

10:20

Comment #180 - Posted by: Ticotexas M/40/69/150 at September 17, 2010 7:34 PM

11:04

Comment #181 - Posted by: cody h at September 17, 2010 7:50 PM

10:20, as rx'd

Those thrusters were 5 pounds shy of bodyweight, but I managed thanks to all the thruster work we've done lately.

The rounds came in as 8 and 1 (nearly going the distance,) 4 and 2, and 3 straight.

The muscle ups came in 2's and 3'.

Comment #182 - Posted by: TRN III at September 17, 2010 7:54 PM

D & W @ home
D 135#
27/18/9 pull-ups/dips
543
1018
1150

W
95#
27/18/9
1440

Comment #183 - Posted by: waderpro D m/48 W f/45 at September 17, 2010 7:54 PM

8:54

Comment #184 - Posted by: B. Rhaly at September 17, 2010 8:08 PM

still trying to find the music that Miranda used... anybody know it?

Comment #185 - Posted by: Jack at September 17, 2010 8:16 PM

3:08 on this one a couple months ago. Been training the thrusters more since then, so can't wait to hit this!

Comment #186 - Posted by: Pat burke at September 17, 2010 8:56 PM

Three rounds, 9-6-and 3 reps, for time of:
85 pound barbell Thrusters
Muscle-Up

6:04

Comment #187 - Posted by: rawhide at September 17, 2010 9:00 PM

12:50

165 thruster
20-20-20 dips
20-18-12 pull-up

Comment #188 - Posted by: NJS at September 17, 2010 9:17 PM

@brooks
warmup
cfwu 3x15--2 pullups and dips
115# /x2 dips and pullups 10:51
extra thrusters 4x3--
more thrust less push press.

Comment #189 - Posted by: budd 51 59 170 cf3y at September 17, 2010 9:18 PM

08:08
165/M/39

Comment #190 - Posted by: Allie 26.2CF at September 17, 2010 9:33 PM

Three rounds for time of:
135# thrusters
Bar Muscle-Up, then pullup/dip combo

R1: 9 thrusters, 3 Bar Muscle-Ups, 18 pullups, 18 dips
R2: 6 thrusters, 18 pullups, 18 dips
R3: 3 thrusters, 9 pullups, 9 dips

Total: 14:21

Comment #191 - Posted by: Garth M/28/6'2"/185lbs at September 17, 2010 9:35 PM

6:29 with no false grip
2hrs later - 4:58 with false grip

Comment #192 - Posted by: JDisch at September 17, 2010 10:58 PM

51/m/180
#165 thrusters
9-6-3 pullups,-dips w 20lb vest.

7:26

Comment #193 - Posted by: James Francis at September 18, 2010 12:03 AM

cfwu(1 set only of pullups&dips)
95x5 thruster wu

subbed 3 pullups and 3 dips for each muscle up

got 3 thrusters in the 9 set at 165, went to 155 for remainder.

14'33"

Comment #194 - Posted by: Tim 33/5' 10/ 165 at September 18, 2010 12:45 AM

MGySgt. USMC M/48/6'2"/204

Feeling kinda wimpy after see the Rob O video.

Only made the first 9 Thusters one at a time and only 3 could be considered worthy. Can't get a MU so subbed 36 dead-hang PU and 36 Ring-Dips.

Not feeling to bad overall considering before CF I couldn't do a 165 LB thruster at all.

OooRahh CrossFit

Comment #195 - Posted by: W.D. at September 18, 2010 1:37 AM

Rx'd

3:54

Comment #196 - Posted by: amped 36/M/195/6' at September 18, 2010 4:29 AM

Three rounds, 9-6-and 3 reps, for time of:
105 pound barbell Thrusters
Muscle-Up (progressive. 1xjumping, 17xsitting)

tt=7:13

Comment #197 - Posted by: fitz997 at September 18, 2010 5:45 AM

4:43 RX'd

Comment #198 - Posted by: D. Swan at September 18, 2010 5:54 AM

M/33/5'4"/140lbs
Subbed 135 for thrusters
5:23

Comment #199 - Posted by: Matthew Burritt at September 18, 2010 6:01 AM

M/42/180

With 155 pounds: 11:24

I should have kicked off the wod at the prescribed weight. I think I would have ended up with pretty much the same time.

More better faster

Comment #200 - Posted by: Marty at September 18, 2010 6:12 AM

done at crossfit on rack with 125 pounds. muscle ups rx. 11:20. Thrusters were sets of 2-3.

Comment #201 - Posted by: dandny at September 18, 2010 6:14 AM

13:05 with 145 lb. thruster

Comment #202 - Posted by: SB at September 18, 2010 6:39 AM

21 min even

thrusters rx'd and unbroken--probably not bottomed out. unbroken because mu's took forever--4-5 tries to get one mu done with 30-40 sec rest between.

Comment #203 - Posted by: mtvet/45/6'/211 at September 18, 2010 8:54 AM

m/40/175
as Rx'd
5:35

Comment #204 - Posted by: RF_Guy at September 18, 2010 9:33 AM

m37/5'8'/168


as rx'd 14:29, way to start off my 37th birthday!!!! whoooohoooo

Comment #205 - Posted by: cmendoza at September 18, 2010 9:59 AM

scaled thrusters to 135
9:55 longer than i thought it would take me

Comment #206 - Posted by: Eamon at September 18, 2010 10:09 AM

subbed: 60# DB Thrusters

6:34

Comment #207 - Posted by: tjo 187/43 at September 18, 2010 10:20 AM

9:37 sub'd MUs with x3 pull-ups and dips
completed 9 x 165# nonstop

Comment #208 - Posted by: greg 6'3"/213/38 at September 18, 2010 10:57 AM

M/50/153/1-1-06

T'ai chi
CFWU

Backed off a little to go easy on the knee (doc freed me up to WOD)

9 Thrusters 95#
27 PU/Dips
6 Thrusters
18 PU/Dip
3 Thruster
9 PU/Dip

12:41

Comment #209 - Posted by: bingo at September 18, 2010 11:27 AM

as rx'd 3:16
round of 6 broken down as 3-3 for thrusters and muscle ups. everything else unbroken

Comment #210 - Posted by: Andy-CrossFit Asylum at September 18, 2010 11:34 AM

6:40 as rx'd

Comment #211 - Posted by: tyler 30/m/190/6' at September 18, 2010 11:54 AM

Modified the weight to 135

8:50

Muscle ups slowed me down.

Comment #212 - Posted by: Wyatt22 at September 18, 2010 12:28 PM

As Rx'd
4:17
M/30/5'10/165

Comment #213 - Posted by: Kyle at September 18, 2010 1:49 PM

For the thrusters I performed squat cleans into thrusters and the for the muscle ups I subbed 1 pull up and 1 dip for each muscle up. With the pull ups and dips I went slow on the eccentric parts of the exercise; as will as the 2 pauses in the exercises and fast on the concentric stages. Time: 16:11.76.

Comment #214 - Posted by: José Riesco III, 5'9" 165 at September 18, 2010 3:23 PM

no time posted.

Scaled thrusters to 135#. Worked on muscle ups. Finally built a structure where I can do mu's. I spent a lot of time trying to get my first muscle up, which didn't occur...

Did a lot of false grip pull ups touching thumbs to chest. Lesson learned: once I put some chalk on the tape on my rings, my false grip improved significantly; however, I was pretty fatiqued at that point. Maybe if I had figured that out earlier in my workout, I may have had enough to get my first mu...

oh ya, did this wod yesterday (just didn't have time to post...)

Comment #215 - Posted by: Ronnieboy at September 18, 2010 4:34 PM

as rx'd

16:30

on the positive side, the last round only took two minutes!

Great WOD thanks.

Comment #216 - Posted by: mikeyb m/49/177 at September 18, 2010 5:02 PM

Josh 138,139,141,138 all most died.

Erin 157, 201, 211, 219

Comment #217 - Posted by: Joshua Adkins at September 18, 2010 5:53 PM

M/25/158 GregAWU

155 lb Thrusters
Bar Muscle-Ups

9:01

Comment #218 - Posted by: Y. Zhou at September 18, 2010 6:28 PM

31 yom, 190 lbs


7:43

scaled down to 135lbs

Comment #219 - Posted by: Jeff Weltmer at September 18, 2010 6:39 PM

Rx'd

7:16

Comment #220 - Posted by: Lachi at September 18, 2010 6:52 PM

M/20/6'1"/170

Did first three thrusters at 165# then dropped it to 155. Muscleups were on a bar, i just figured out how to do them.

17:11

Comment #221 - Posted by: ericthered at September 18, 2010 7:35 PM

M/43/5'8/202

First timer. Thrusters at 115#. Pull-up/DIps 2 to 1.

Comment #222 - Posted by: bs6440 at September 18, 2010 7:58 PM

M/43/5'8/202

First timer. Thrusters at 115#. Pull-up/DIps 2 to 1.


9:51

Comment #223 - Posted by: bs6440 at September 18, 2010 8:00 PM

D -
scaled to 135# - 11:22

A-
18 thrusters 65#

Comment #224 - Posted by: hub m/29/72"/165 at September 18, 2010 9:18 PM

6:31 and subbed 155 and pullups and dips due to no rings

Comment #225 - Posted by: Aaron A at September 19, 2010 5:55 AM

m 36/5'10"/170

145# bar
MU sub

10:26

Comment #226 - Posted by: Rholl at September 19, 2010 6:20 AM

2 sets, about 15 min

Comment #227 - Posted by: Storm at September 19, 2010 6:49 AM

7:46 rx'd First workout back after 8 day Hawaiian vacation and a cold from the flight back to PHX. It was rough to say the least.

Comment #228 - Posted by: BH2 m31/5'9/175 at September 19, 2010 10:48 AM

8:59 as rx'd

Comment #229 - Posted by: MarcusG 5'9" 170 at September 19, 2010 11:28 AM

8:59 as Rx'd

Comment #230 - Posted by: MarcusG 5'9" 170 at September 19, 2010 11:30 AM

8:00

135# thrusters
2pullups/2dips sub for MUs

Comment #231 - Posted by: ntJ83 at September 19, 2010 12:23 PM

M/23/170#/6’

Sub’d 135# for the thrusters.
Spent a lot of time running up and down the stairs at my apartment due to the rings having to be hung from the roof of the Gazebo outside.
Time- 10:32

Went for a run (about 6k) afterward.

Comment #232 - Posted by: Daniel B at September 19, 2010 12:52 PM

CFWU x 3

#115 on the thrusters
MUs assisted with a stool.

13:45

Comment #233 - Posted by: F15E_WSO_M/48/6'/175 at September 19, 2010 1:09 PM

11:02
sub'd 4 bar muscle ups each round

Comment #234 - Posted by: cja at September 19, 2010 4:29 PM

8.32 with 135# thrusters

21/m/5'11"/170

Comment #235 - Posted by: Logan S at September 19, 2010 5:39 PM

M/46/190
As Rxd
14:45

Comment #236 - Posted by: medic8 at September 19, 2010 7:34 PM

M/42/5'11"/185

9-6-3

135# Thrusters
Muscle-up progressions (from knees with rings 64" from ground)

9:58

Comment #237 - Posted by: nutfam at September 20, 2010 4:53 AM

9-6-3 135# thrusters
18-12-6 pullups
27-18-9 BW dips

no time kept but good quick workout

Comment #238 - Posted by: Bells 37/190 at September 20, 2010 5:13 AM

was in a hurry...
9, 6, 3
95# Thrusters
Dips
Pull Ups
3:35

Comment #239 - Posted by: dyagg at September 20, 2010 6:53 AM

My First work out with muscle ups
9-6-3
155 lbs thrusters
Muscle ups
14:20

35/M/6'/185

Comment #240 - Posted by: Ryan at September 20, 2010 8:47 AM

Missed.

Comment #241 - Posted by: Bphantom at September 20, 2010 10:29 AM

Mod 140#+PUs+Dips
2:17/1:52/0:36
1:56/1:37/0:35
0:56/0:56/0:19
Total: 11:05 (59/70)
Psyched to be working REAL PUs! No mod.

Comment #242 - Posted by: Phoenix at September 20, 2010 10:46 AM

9, 6, 3:
55lb dumbbell thruster (6,3)(6)(3)
muscle up (all singles)

9:52 09/20/2010

Comment #243 - Posted by: johnathon in seattle 29/5'8/156 at September 20, 2010 10:50 AM

As rx'd: 4:54. Those thrusters were ridiculously heavy.

Comment #244 - Posted by: Caleb at September 20, 2010 11:16 AM

As rx'd, 10:33.

Fun WOD. Thrusters were not too bad: 6-3 in round 1, unbroken in rounds 2 and 3. Muscle-ups were all singles. Still not good stringing them together, and today I was just hoping to get them all in and not burn out. Splits were ~ 5:00 / 3:30 / 2:00.

Comment #245 - Posted by: Mel/37m/5'10"/175 at September 20, 2010 11:43 AM

scaled thrusters to 125lbs

TIME - 9:53(PR)

Comment #246 - Posted by: smithwick's at September 20, 2010 3:12 PM

M/33/142lbs/5'5"

135lb thrusters
6:48

Comment #247 - Posted by: Brandon Burritt at September 20, 2010 4:04 PM

8:41 ( "jumping" MUs)

Comment #248 - Posted by: Repto M/40/5'11''/220 at September 20, 2010 4:34 PM

9:10
as rx'd
Thrusters were very heavy for me. I missed a few reps, which definitely ate up some time. I started off really well, but fatigue set in extremely quick.
MUS were not a problem. I could do them a little faster.

Comment #249 - Posted by: Magnus 24/5'8"/155 at September 20, 2010 4:49 PM

scaled
9-6-3
165# thursters
muscle ups (jumping)

7:46

Comment #250 - Posted by: marty c 6'/m/240#/47 at September 20, 2010 5:22 PM

m/47/180
rx'd 10:31

Comment #251 - Posted by: Troy at September 20, 2010 5:25 PM

115 pound thrusters
3 pu times 9
3 dips times 9
same for 6 and 3

Comment #252 - Posted by: ryan k at September 20, 2010 5:45 PM

13:15. 50lb thrusters. subbed three PU's and three dips for every 1 MU. ie; three PU's then three dips until 27 of each were performed for the first set. used the gravitron for both PU's and dips @ 36 lb's of assistance for PU's and dips every round.

Comment #253 - Posted by: bethany vigilante f/33/125/5'4" at September 20, 2010 6:14 PM

8:06. 135lb thrusters and bar MU's.

Comment #254 - Posted by: blaine vigilante m/33/190/5'9" at September 20, 2010 6:16 PM

As Rx'd - 8:48
m/32/5'8"/168

@Comment #195 W.D - OOhRah!! Sempr Fi!!(Fmr Jarhead, current Statie)

Comment #255 - Posted by: Adam&Jess at September 20, 2010 6:37 PM

11:00

scaled thrusters to 135

Comment #256 - Posted by: Raph at September 20, 2010 8:02 PM

Rx'd 2:57
WOW hard

Comment #257 - Posted by: brendan at September 20, 2010 9:05 PM

Jeff
@ 2.0
4:10 no false grip.

Comment #258 - Posted by: Jeff & Charity @ CF Snohomish at September 20, 2010 9:49 PM

Jen: 19:59 (95#)
Chris: 21:20 (115# modified mus)

Comment #259 - Posted by: jenniferg at September 21, 2010 8:05 AM

scaled 135 # thrusters

rest as rx'd

7:32

took 4 days off and really felt it...weak, weak, weak!

Comment #260 - Posted by: al deezy 33/m/155 at September 21, 2010 1:57 PM

scaled 135 # thrusters

rest as rx'd

7:32

took 4 days off and really felt it...weak, weak, weak!

Comment #261 - Posted by: al deezy 33/m/155 at September 21, 2010 1:57 PM

pack scale as rx'd:

131# thrusters
jumping muscle-ups

7:35

Comment #262 - Posted by: DJ m/24/5'9"/175 at September 21, 2010 3:19 PM

pack as rx'd

131# thrusters
7:35

Comment #263 - Posted by: DJ at September 21, 2010 3:19 PM

subbed (inside grip - elbow tendonitis) for pullups and dips 3 per MU:

11:25

Comment #264 - Posted by: dsm19 M/31/6'0/210 at September 21, 2010 3:35 PM

6:54 but not good on m.ups

Comment #265 - Posted by: holmes11b at September 21, 2010 5:18 PM

M/26/5'9"/174

Time 9:45

5 reps @ 165#s, 4-6-3 @ 155#s

Did the 1st 5 unbroken, sat it down and then took off 10#s. It wasnt too heavy I just didnt want to fail overhead and drop it at the base gym (no bumpers). The towel nazis would flip.

DO WORK!!!

Comment #266 - Posted by: BlackCatX-Fit at September 21, 2010 6:18 PM

25/m170lbs/70"

weight as RXd
sub: bar muscle ups

5:45

Comment #267 - Posted by: Eric-Clint, Texas at September 21, 2010 7:48 PM

pack as rx'd

7:35
#131 thruster
jumping bar muscle-ups

Comment #268 - Posted by: DJ at September 21, 2010 9:01 PM

6.37 subbed 4x

Comment #269 - Posted by: Rosy in Atl at September 21, 2010 9:06 PM

6:40 as rxd

Comment #270 - Posted by: James Cebedo at September 21, 2010 11:29 PM

5:22 (170 pounds)

Comment #271 - Posted by: Kevin - M/190/6'/38 at September 22, 2010 1:55 PM

Did 135lb thruster 45lb weighted pullup 9/6/3. Didn't keep time.

Comment #272 - Posted by: ecp2 at September 22, 2010 3:55 PM

I scaled this to 145# and it still took me longer to do round 1 than it took Orlando to do the whole workout. 10.48

Comment #273 - Posted by: M. Honcho at September 22, 2010 4:16 PM

7:12

Comment #274 - Posted by: KB 24/5'10/190 at September 22, 2010 5:10 PM

As Rx'd.
9:08


"Mrs. Wobbly"
For time:
85# barbell thrusters, 9 reps
Pull-ups, 27 reps
Ring dips, 9 reps
85# barbell thrusters, 6 reps
Pull-ups, 18 reps
Ring dips, 6 reps
85# barbell thrusters, 3 reps
Pull-ups, 9 reps
Ring dips, 3 reps
11:51

Comment #275 - Posted by: Miyagi 30/m/164.2# at September 22, 2010 7:03 PM

Pack level
9-6-3
115lb Thruster
False-grip, chest-to-bar

Time: 8:44

Need to switch to pull-up/dip substitution.

Comment #276 - Posted by: Fkarcha at September 23, 2010 9:23 AM

6.53 95 barbell

Comment #277 - Posted by: rgd at September 23, 2010 11:43 AM

Three rounds, 9-6-and 3 reps, for time of:
145 pound barbell Thrusters
Muscle-Up

Time 10:41

Comment #278 - Posted by: jeff gebbie at September 23, 2010 7:04 PM

as rx'd

12:06

Comment #279 - Posted by: ferb44 at September 23, 2010 7:21 PM

subbed ring dips and pullups one for one
on 2nd round lowered thruster weight by 10 pounds

11:05

Comment #280 - Posted by: Jross-35M-175lbs at September 23, 2010 7:40 PM

m/36/5'9/181
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener.
8:50
Thrusters not as bad as I thought they would be. 5+4 1st, 3+3 2nd, 3 third. Lots of pausing on muscle ups.

Comment #281 - Posted by: jrm at September 24, 2010 6:29 AM

35 yom. 187 lbs.


Got my first muscle up today! Then got about 20 more total.

Used 155 lbs. Got the first 5 then 4. Did 6 muscle ups which took forever then switched to jumping muscle ups.
17:39

Comment #282 - Posted by: kgw at September 24, 2010 12:47 PM

Previous post should have said 10 total

Comment #283 - Posted by: kgw at September 24, 2010 12:49 PM

11:38

Comment #284 - Posted by: slap at September 24, 2010 3:55 PM

M46/6'3/190
9:54
100.5# thrusters
JMU

Comment #285 - Posted by: Kaiman at September 24, 2010 10:16 PM

m54yo 234

135# Thruster....big separation here for time.
3x green band pull ups and 3x dips (no band)

17:49

Comment #286 - Posted by: do_b330 at September 26, 2010 3:41 PM

115# thruster
subbed 3 pu/1 ring dip for mu

7:41

Comment #287 - Posted by: bookworm at September 27, 2010 4:42 AM

Completed...115lb thrusters

Comment #288 - Posted by: MJS at September 27, 2010 9:51 AM

m/32/170/5'8"

had to sub 155lb thrusters

9:31

Comment #289 - Posted by: Adam Hamm at September 27, 2010 12:55 PM

EJ
M/37/168
15:35 DID SINGLES ON THRUSTERS VERY SLOW
EJ

Comment #290 - Posted by: EJ at September 27, 2010 10:34 PM

Pack with 40kg thrusters and sub 1 muscle up to 3/3 pullups/dips

Time: 12:48

Comment #291 - Posted by: João Oliveira at September 28, 2010 7:01 PM

9:21

sub 135# thrusters

Comment #292 - Posted by: schinizel/32/m/150ish/5'8 at September 28, 2010 8:04 PM

assisted MU (from seated floor) otherwise rx'd

10:49

Comment #293 - Posted by: JerryM (m/39/6'2"/240) at September 28, 2010 8:23 PM

50/m/190

Scaled to 155# on thrusters. 13:24

Comment #294 - Posted by: denob at September 29, 2010 11:48 AM

M/22/70"/188#

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Scaled to my level of fitness of:
115# Thrusters 9 reps
Jumping muscle-ups, rings at eye-level, 9 reps
125# Thrusters 6 reps
Jumping muscle-ups, rings at hairline level, 6 reps
145# Thrusters 3 reps
Jumping muscle-ups, rings at top of head level, 3 reps

12:44

Comment #295 - Posted by: Bill Gibson at October 3, 2010 9:51 PM

10:19
Thrusters 6-3/3-3/3

Comment #296 - Posted by: Doug at October 4, 2010 3:36 PM

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters SUB 100 pound
Muscle-Up SUB 4 Pull-ups & 4 Dips

13:52

Comment #297 - Posted by: Louis Herrera 51 70" 178 at October 6, 2010 8:38 PM

19:05

Comment #298 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:10 PM

11:46 did yesterday as rx'd The load happens to be 95% BW and exactly my 5 rep max.


T: 3,2,2,1,1
M:5/4
T: 1M, 1,1,1,1,1,1
M: 4/2
T: 1,1,1
M: 3

Comment #299 - Posted by: JeffChalfant 31/175/5'10'' at October 7, 2010 3:16 PM

14:38

3 rounds, 9,6,3
52kg/115lb thruster
(jumping) muscle ups + pullups

t: 5,4
mu: 9 + 18 pullups
t: 3,3
mu: 6 + 12 pullups
t: 3
mu: 3 + 6 pullups

then: (frame) dips, 9,6,3,9,6,3

first time trying muscle ups. rings currently strapped up to pullup/dip frame. doesn't allow any room to swing and use momentum. so, tried jumping muscle ups to get form and added pull ups. finished with dips as i didn't feel like i'd done enough work.

warm down: 36kg squat clean presses, 10

Comment #300 - Posted by: zenoperegrinus at October 11, 2010 10:42 AM

M/32/5'9"/155

Subbed 135lbs thruster.

7:43

Comment #301 - Posted by: Antun Karlovac at October 18, 2010 9:25 PM

24.m.134.65"

as rx'd
11:45(PR)

Comment #302 - Posted by: Francis Vu Nguyen at October 24, 2010 10:31 PM

5:50

Comment #303 - Posted by: TROY at October 26, 2010 8:51 AM

M.36.168

Muscle-ups on pullup bar
165lb thruster

As rx'd

9:45

Comment #304 - Posted by: LMD_Mike at November 1, 2010 4:01 PM

6:53 rx.

Comment #305 - Posted by: hillmanb at November 4, 2010 11:27 AM

m/30/5'9"/161

bar muscle-ups

22:00

Comment #306 - Posted by: ceaver at November 4, 2010 11:47 AM

scaled weight by 67% 12:26 min

Comment #307 - Posted by: Darius m/22yrs/173cm/77kg at November 8, 2010 4:03 PM

Round of 9 thrusters @ 165, Rounds of 6 and 3 @ 155#

11:07

Comment #308 - Posted by: MNinKC at November 9, 2010 8:00 PM

3 rounds, 9-6-3

95lbs thrusters
Pullups
Dips

20 mins

Comment #309 - Posted by: pete99 at November 18, 2010 9:01 AM

110116
4:55 (bar MUs)

Comment #310 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:06 AM

9-6-3
155lb thrusters
Muscle ups
Time: 9:25

Failed last muscle up two times then got it.
This one hurt wrists a bit. The 165lb weight was just to much for me to start loosing form really bad.

Comment #311 - Posted by: Chaps at January 27, 2011 7:33 AM

subbed 125 lbs. thrusters

15:21

Comment #312 - Posted by: Manchild at April 4, 2012 5:27 AM

15:22
1st round and half of 2nd round 135#, rest at 115#

Comment #313 - Posted by: dcyn at September 25, 2012 7:33 AM

LuPa5u A big thank you for your blog post.Really looking forward to read more. Really Great.

Comment #314 - Posted by: global link building at November 14, 2013 3:54 PM
Post a comment






Remember personal info?