March 1, 2011

Tuesday 110301

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.

HeroJasonMcCluskey_th.jpg

Enlarge image

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.


Kevin Montoya on today's WOD - video [wmv] [mov]

Posted by lauren at March 1, 2011 5:00 PM
Comments

serious

Comment #1 - Posted by: Owen Sheppard at February 28, 2011 5:04 PM

For McCluskey.

Comment #2 - Posted by: doit at February 28, 2011 5:18 PM

Man hope that war end soon. Sorry to see another young man die. May you rest in peace McCluskey. Your sacrifice will be remembered always.

Comment #3 - Posted by: Jordan W. at February 28, 2011 5:22 PM

I am sure it is just a typo. The news story says Sergeant McCluskey was killed on 4-Nov-2010. May he rest in peace.

Comment #4 - Posted by: Eric Seelig at February 28, 2011 5:31 PM

WTF! I can not do muscle UPS so I sub 4 pull UPS and 4 dips for every muscle up. I am suppose to do 36 pull ups, 36 dips then burpees and do 21 more pull ups. I will have no skin left. Any suggestion fellow crossfitters. RIP McCluskey prayers will be with your family.

Comment #5 - Posted by: keith at February 28, 2011 5:33 PM

This...this could take me a minute...or 90

Comment #6 - Posted by: J.R. at February 28, 2011 5:40 PM

Agree with #6

Comment #7 - Posted by: Mike at February 28, 2011 5:43 PM

#4:

Muscle-up progressions.

Comment #8 - Posted by: Kyle at February 28, 2011 5:43 PM

Oops. I meant #5.

Comment #9 - Posted by: Kyle at February 28, 2011 5:44 PM

Please give me a good progression for me! I cant do muscle ups and my pull ups sucks big time! I have been doing crossfit for just 6 weeks!

Comment #10 - Posted by: Kristina at February 28, 2011 5:49 PM

who is the rude, disrespectful woman on Montoya's video submission who tells the nice older woman she has to leave? Whomever that is should be ashamed of herself. Props to Kevin for sticking up for the older woman.

Comment #11 - Posted by: James Rego at February 28, 2011 5:52 PM

Rip. I'll give it my all.

Comment #12 - Posted by: Jonblaze at February 28, 2011 5:58 PM

RIP Mic, I remember when we did this workout the day we all said our goodbyes. The stories, the laughter, the torn hands and the tears. You are missed. Now lets Git after it..

Comment #13 - Posted by: Jim Davis at February 28, 2011 6:08 PM

Rest in Peace, this is for you Sergeant

Comment #14 - Posted by: Logan at February 28, 2011 6:12 PM

that wod looks intense.

Comment #15 - Posted by: mike at February 28, 2011 6:20 PM

Sweet leg raises in the background. Why don't we ever see those in a WOD.

Comment #16 - Posted by: JohnB at February 28, 2011 6:21 PM

Damn!

Comment #17 - Posted by: BlackCatX-Fit at February 28, 2011 6:23 PM

#10 James

I may have misunderstood the lady in the video but I thought she was asking Kevin if she and the other guy should get out of the room. I am not positive but it sounded that way to me.

Comment #18 - Posted by: Will at February 28, 2011 6:25 PM

RIP Brother

Comment #19 - Posted by: Duane at February 28, 2011 6:27 PM

men do this all dead-hanged.

#15, been wondering the same thing. I make my own wods with hanging leg raises or just sub hanging leg raises in for sit ups in crossfit wods.

Comment #20 - Posted by: vlad at February 28, 2011 6:42 PM

Since when can we not see email addresses? It's not hard to mask them (or just not use one) if people start harassing.

Comment #21 - Posted by: Anon at February 28, 2011 6:50 PM

#5
If a WOD is totally beyond your abilities, do some other WOD, and add the stuff that made the WOD impossible to your list of things to work at. That's how I do it at least.

If I were you I would probably do a bunch of work at muscleup transitions and stuff like that first. And after that I would do this WOD but just remove the muscleups. Or maybe do dips instead of muscleups.

If the only thing that bothers you about doing the 36+21 pullups is loosing skin on your fingers. Then I think you should do this anyway, and put gloves on.

#15 There are the knees to elbows, and toes to bar that are pretty much amped up knee-raises. But I really like the contraption he is hanging from. What is it called?

Comment #22 - Posted by: sven at February 28, 2011 6:52 PM

That was my old unit many years ago,
we will definitely be doing this WOD!

Comment #23 - Posted by: Frank DiMeo at February 28, 2011 7:06 PM

Fair winds and following seas on your journey, warrior!

Comment #24 - Posted by: Apolloswabbie 72.5 209 46yoa at February 28, 2011 7:16 PM

RIP brother.

Comment #25 - Posted by: Don Clarkson at February 28, 2011 7:24 PM

RIP soldier. I'll do my best on this one.

Comment #26 - Posted by: Shaw at February 28, 2011 7:28 PM

#15 and #19 you see the progressions in the wod, knees to elbows and toes to bar

Comment #27 - Posted by: fab at February 28, 2011 7:28 PM

Comment #5 - Posted by: keith
Keith do you have rings? If so, look at Leo S scaling methods for the muscle up and do one of those for the MU. The reason the sub for MU is so many dips and pullups is to get you to do something to get better at MU. Many subs available, including jumping MU. If you don't have rings - worth a look.

Comment #28 - Posted by: Apolloswabbie 72.5 209 46yoa at February 28, 2011 7:40 PM

39/6'2"/198

Posted for 3 years straight in 2006 and haven't posted in quite some time. Had the itch to hit the mainsite 95# OHS/SDHP 21/16/9 workout on my rest day today after seeing the Dave & Camille video. Time: 3:09

Good luck everyone on sectionals. It's going to be a ride!.

Comment #29 - Posted by: Brent Maier at February 28, 2011 8:09 PM

I had the privilege of introducing Jason to CF when he was a wrestler at McAlester High School ( I was a volunteer coach w/their program). Jason was a hard working, honest, tough nosed kid that grew into an honorable man who served his country well and made the ultimate sacrifice. We should all strive to develop those virtues...I am proud to have known him.

Comment #30 - Posted by: Jim W at February 28, 2011 8:31 PM

Ran 5K - 26:18
8:29/mile pace

M/27/175

Comment #31 - Posted by: Joshua at February 28, 2011 8:52 PM

26'43"
*25 lbs for burpees/ pull ups
Body weight run and muscle ups

Comment #32 - Posted by: Erik Sonntag at February 28, 2011 8:53 PM

RIP brother

Comment #33 - Posted by: Carlox at February 28, 2011 9:10 PM

RIP soldier

Comment #34 - Posted by: John J , Norway at February 28, 2011 9:50 PM

Get new grip, never hand pain again!

Comment #35 - Posted by: mtschanz at February 28, 2011 10:13 PM

First Off RIP SGT McCluskey. I also served with 27th (C)(A) from DEC02-FEB05. I will so this WOD as soon as I get back form Afghanistan.

SSG Dewayne Holley

Comment #36 - Posted by: Dewayne Holley at February 28, 2011 11:30 PM

Yeh right, 20lb vest with 9 MU, i know it is possible, but not strict form with the times posted

Comment #37 - Posted by: david Reynolds at March 1, 2011 12:06 AM

What id like to see the strict mu form with the 20lb box vest, ha. 9 of them? I know it is possible but just question times posted?

Comment #38 - Posted by: David Reynolds at March 1, 2011 12:10 AM

RIP Brother and best of luck to your Son.

Comment #39 - Posted by: Olen Gifford at March 1, 2011 1:20 AM

40:13
muscleups very hard
good work though

Comment #40 - Posted by: charbs 190/m/25 at March 1, 2011 2:33 AM

Germany, Münster

m 36/90kg/181cm

3 of
9 muscle up´s
15 burpee pull up´s
21 pull up´s
300 meter run
1 stair run in the 6th floor

24:36 min

Comment #41 - Posted by: Rico at March 1, 2011 2:39 AM

43/m/176cm/74kg

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Row 800 meters

23:49 (no vest)

Pull-up bar barely out of reach. Sub'd rows for runs because it's so convenient to work out at home instead of bike to the park and burpee on the cold wet ground.

Comment #42 - Posted by: Memuc at March 1, 2011 2:44 AM

Anyone got ideas on what to sub for muscle-ups? I don't have the gear nor the technique yet for those.

Thanks in advance!

Comment #43 - Posted by: B747-8 at March 1, 2011 2:51 AM

RIP friend.

Comment #44 - Posted by: B747-8 at March 1, 2011 2:53 AM

My bad i looked at the times wrong guys did add the zero, haha

Comment #45 - Posted by: David Reynolds at March 1, 2011 2:59 AM

M/28/75kg

25:52

Used 4kg vest first round. Only used vest on the 800m run on the last two rounds.

Comment #46 - Posted by: haavardm at March 1, 2011 3:05 AM

m/45/185

25:00

Comment #47 - Posted by: cosmo at March 1, 2011 3:14 AM

If anyone is wondering where Uncle Pukey is, he seems to have come out to Khartoum today. Not sure if he is here working with the UN or just on holiday!

29:06 - 2 rounds, MU and burpees.

Finished off a little later!

Comment #48 - Posted by: Adam at March 1, 2011 4:13 AM

RIP soldier. I will develop a severe case of elbow tendonosis from this workout in your honor.

Comment #49 - Posted by: buster at March 1, 2011 4:33 AM

95,115,115,115,115 on yesterday's snatch WOD

today I modified the WOD. subbed 9 strict pullups and 18 ring dips for each muscle up. Also subbed 800 meter row for the runs. Time came to 30:23.

Comment #50 - Posted by: JakeA at March 1, 2011 4:56 AM

no rings at base gym; sub'd dips X2..and rowed 800m

3 rounds of:
18 dips
15 Burpee pull-ups
21 pull-ups (most assisted)
row 800 meters

hands are done...42:24

Comment #51 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 1, 2011 5:17 AM

As rx 41:00.

Comment #52 - Posted by: Mark at March 1, 2011 5:32 AM

#44... I'm right there with you, dude. My tendinitis just started feeling better a few days ago. (sigh)
Special Forces Prep and Conditioning
-Be a 'effin ahtlete

Comment #53 - Posted by: sillyrabbit0420 at March 1, 2011 6:02 AM

m/33/5'9"/180

1 for 1 pull ups/dips for muscle ups

37:45

Comment #54 - Posted by: lelliott at March 1, 2011 6:10 AM

Scaled:
Pull-ups/Dips(# represents # of each done, broken down into smaller sets within a set if that makes sense):
1)9-9-9 2)6-6-6 3)5-5-5
15 Burpee pull-ups
21 pulls-ups
800 Meter run
Three sets
Time: 44:50

Almost through week two of Crossfit and I am undoubtedly addicted.

Comment #55 - Posted by: Lucas Cooper at March 1, 2011 6:14 AM

33:12, jumping M/Us, no vest

@B747-8, Comment # 39 - Most subsitution questions have answers in the FAQ, including your M/U question.

Comment #56 - Posted by: NAMWIZ at March 1, 2011 6:17 AM

M/43/5'11"/190

Rnd 1
9 MU progressions (from knees with rings ~60" from floor)
15 Burpee PUs
21 PUs
800m run

Rnds 2 & 3
5 MU progressions (from knees with rings ~60" from floor)
8 Burpee PUs
11 PUs
800m run

25:37

Comment #57 - Posted by: nutfam at March 1, 2011 6:19 AM

very impressive wod vid...dude is strong

Comment #58 - Posted by: toddy at March 1, 2011 6:36 AM

31:30 roughly forgot stopwatch subbed jumping MU's

Comment #59 - Posted by: Tyler Scott at March 1, 2011 7:05 AM

can i sub jumping muscle ups for regular ones.

Comment #60 - Posted by: pete at March 1, 2011 7:06 AM

Forgot to mention wore 20 lb vest

Comment #61 - Posted by: Tyler Scott at March 1, 2011 7:20 AM

Working behind due to commitment to sport.

Did: CFFB SWOD FSquat 80-85-90F-90F-90KG
Floor Press 85-90-92.5-95-97.5kg

Then WOD:21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

6:02

QUESTION: A lot of discussion on form in the comments this day. I was pretty tired towards the end of this and stepped forward a few times as I came up from the squats. Would those reps be counted if i was competing?


M/5'8''/65KG

Comment #62 - Posted by: Chris at March 1, 2011 7:35 AM

After reading Blair Morrison's recent article about working out outside, I decided to make todays WOD pure 'primal'. First time incorporating the Vibram 5-fingers as well. Based on this experience, I think I will be taking Morrison's advice and staying OUT of the gym as much as WODs will allow.

As rx'd (with no vest/body armour though): 26.16.

Comment #63 - Posted by: Ben 32/5'5"/142 at March 1, 2011 7:39 AM

RIP McCluskey.

Comment #64 - Posted by: Kamper M/46/205/74" at March 1, 2011 7:59 AM

RIP
3 rounds no vest
9 bar muscle ups
15 burpee pullups
21 pullups
800m run- included running up and down 6 flights of stairs
Hands are shredded from bar muscle ups.

Comment #65 - Posted by: Chris B. 18/150/5'8" at March 1, 2011 8:10 AM

fly free soldier. Thank you for your ultimate sacrifice so that I may sleep soundly at night.

worked strength today~back squats

3x5 @ 185# little bit of chest dumping on 3rd set.

5 sets of 10 full ROM GHD back extensions holding a 5# plate.

30 GHD sit ups

50 chest to deck push ups

glute strain coming along. Still painful for taking the barbell from the ground and toe to bar..kind of tired of avoiding these though. Done being patient.

Comment #66 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 1, 2011 8:17 AM

3 rounds
1/2 mile run on TM(forgot the incline)
9 kneeling smith machine muscle ups
15 burpee pullups on smith machine
21 pullups

28:23

had to modify a couple of exercises but still a great workout. Thank you for your sacrifice "Mick"

Comment #67 - Posted by: Bells 38/195 at March 1, 2011 8:20 AM

God speed Sapper.
Clear a way for us.

I will not forget your name or sacrifice.

Comment #68 - Posted by: Aaron C. at March 1, 2011 8:24 AM

40:34

Comment #69 - Posted by: chavez at March 1, 2011 8:27 AM

m/36/165
scaled:
3 rounds
9 pullups + 9 dips
15 burpee pullups
21 pullups
800 m run

23:40
RIP

Comment #70 - Posted by: j. galt at March 1, 2011 8:45 AM

WOD:

10 rounds of 10 for time

1 Deadlift 155lbs
5 pull ups
10 Burpees
15 Wall Ball Shots 16lbs

Comment #71 - Posted by: Melinda at March 1, 2011 8:49 AM

Jeff @ 2.0
34:30
No false grip.
1'jump on burpee pull ups.

Comment #72 - Posted by: Jeff & Charity @ CF Snohomish at March 1, 2011 8:57 AM

RIP my brother. You will forever be our Superman. I am honored to of served by your side until the very end and I'm proud to of been your Medic. Forever a Spartan. Molon Labe. RIP Spartan 3-2 we miss you. time to smash this workout for you.

Comment #73 - Posted by: James at March 1, 2011 9:15 AM

43:40
MU were jumping and rings set about 3 fists above my shoulder
all PU were in 2 sets only
this was touuugh but felt great
hands didn't even rip!

Comment #74 - Posted by: Kendra Hall at March 1, 2011 9:16 AM

M/51/151/1-1-06

2006.008 Re-boot. 060411, Run 10K

Run 5K (28:22) TM
Row 5K ( 25:20)

Fair winds and following seas, young Hero.

Comment #75 - Posted by: bingo at March 1, 2011 9:20 AM

2011-03-01:SUB=3,5,7,800M/TM@8(20#vest). 16:15@5:17,5:38,5:19.

Comment #76 - Posted by: gs at March 1, 2011 9:27 AM

Battling a shoulder injury so I could not do this WOD. RIP SGT McCluskey. As a fellow Soldier, I value your sacrifice. Many prayers and honor to your Family today!

m/32/6'0"/211lb

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

RX 15:40

Comment #77 - Posted by: Aaron D. Selph at March 1, 2011 9:29 AM

RIP Sergeant McClusky.

42:22 rx'd

Comment #78 - Posted by: Aaron A. at March 1, 2011 9:35 AM

M/33/6'3"/200

No vest. 28:31

Comment #79 - Posted by: Ben S at March 1, 2011 9:38 AM

33/m/5'10"/220

R.I.P. U.S. Army Sergeant Jason "Mick" McCluskey

Did 9 pullups/dips for muscle ups

45:14

Comment #80 - Posted by: D Craig at March 1, 2011 9:41 AM

28:39
Subbed 2 PU/ 2 Dips for MU
15 Burpees
21 jumping PU
800 meter run

Tough as always! Hero WOD's never disappoint. RIP brother!!

m/37/6'1"/205

Comment #81 - Posted by: Rough Robbie at March 1, 2011 9:45 AM

26:22 as Rx'd with bar muscle ups
Treadmill at 2% grade
RIP McCluskey

Comment #82 - Posted by: Jette 41/M/5'11"/175 at March 1, 2011 9:46 AM

MU without vest (rings above reach,and no false grip)
All else as rxd
51.23

Comment #83 - Posted by: Jonblaze at March 1, 2011 9:49 AM

RIP
3 rounds no vest
9 bar muscle ups
15 burpee pullups
21 pullups
800m run- included running up and down 6 flights of stairs
Hands are shredded from bar muscle ups.

31:25

Comment #84 - Posted by: Chris B. 18/150/5'9 at March 1, 2011 9:50 AM

40:35
No vest on muscle ups
20 lb. vest on burpee pullups - pullups - and 800 meter runs

Comment #85 - Posted by: SB at March 1, 2011 9:58 AM

23:56

RX'd - No Vest

Comment #86 - Posted by: travis reese m/24/175/68 at March 1, 2011 10:03 AM

33:36 No vest

I struggle with these longer WOD's. I just can't stay with it mentally for that long. need to work on my mental strength!

Comment #87 - Posted by: John M/24/6'6"/200 at March 1, 2011 10:09 AM

42:10 no vest.

Comment #88 - Posted by: B-Mo M/6'/190/33 at March 1, 2011 10:11 AM

I just wanted to say R.I.P. to Mick, that I'm extremely jealous of all who knew him (#13, 30, 72), and that my heart goes out to his family. We replaced his unit here in Afghanistan and Mick was their hero. He was the Battalion NCO of the year, a beast in the gym, and he epitomized leading from the front.

I know his unit loved CrossFit and broke themselves off daily in the gym here. So to the Spartans I just wanted to add: Thanks for sharing the great stories of Mick and for showing us what right looks like over here.

Comment #89 - Posted by: Brett Fuller at March 1, 2011 10:15 AM

No vest, 2 sets:

31:19

Comment #90 - Posted by: Ukkrew at March 1, 2011 10:17 AM

m/48/177
37:52
Vest worn on everything but MU's. Shoulder still not 100% and still can't do MU with vest. R.I.P.

Comment #91 - Posted by: Troy at March 1, 2011 10:18 AM

Rx'd - 30:49 (no vest)

Comment #92 - Posted by: Townsend m/27/5'8"/140 at March 1, 2011 10:19 AM

41:52 (muscle-ups slick, all else with 20lb vest)

RIP SGT McCluskey.

DOL

Comment #93 - Posted by: gb 43/m/71"/185# at March 1, 2011 10:24 AM

M/40/74"/190

Semper Fidelis Sgt. McCluskey.

Scaled to Pack - 22:54

Comment #94 - Posted by: Pete at March 1, 2011 10:27 AM


27:35 (10lb vest)

Comment #95 - Posted by: Carlos at March 1, 2011 10:31 AM

Scaled to Puppy, subbed lat pulldowns for pullups due to biceps issue. For 3 x muscleups subbed 3 x 150lb pulldowns and 3 x dips. For 15 x pullups subbed 15 x 100lb pulldowns.

19:39

Comment #96 - Posted by: Phil/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at March 1, 2011 10:34 AM

@NAMWIZ Comment #56 - Of course! Good of you to point that out.

Thanks pal.

Comment #97 - Posted by: B747-8 at March 1, 2011 10:39 AM

MGySgt. USMC-Retired
M/49/6'2"/217

Feel like a wimp. Can't do a MU vest or not. Did the 4:1 MU sub pull-ups and dips on rings with vest. Finished the rest as Rx'd. Only completed one round. Time 34:00

RIP

OooRahh CrossFit

Comment #98 - Posted by: W.D. at March 1, 2011 10:48 AM

Rest in peace, Sgt. McCluskey. God bless you and your family, and thank you for your sacrifice. Much love...

Comment #99 - Posted by: erin at March 1, 2011 10:49 AM

RIP McCluskey

This was a weird one...did it in the morning after court at DSU...no rings did 3 PU 3 dips for each MU subbed jumping PU for the last 21 after the burpee PU...while doing the first set somebody got on the treadmill...I tried the other one with no success so I ran outside for the first time there had to go to my locker and get my hoodie though so that added to the time...I did one lap around the block which I don't think is near 800 meters but I'm not sure should've probably done 2...felt good to run outside though

50:08

Comment #100 - Posted by: Cleveland at March 1, 2011 10:54 AM

34:09 as Rx'd No Vest

Comment #101 - Posted by: TRN III at March 1, 2011 10:55 AM

Tuesday 110301
"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters ( I ran 400's by mistake)

NO VEST

time 21:20

Ok so I got the runs wrong. I got on to a website to mesure out the run and was thinking 400m and some how I got the 800's confused.

I didn't have my vest so no vest.

MUs first round in 3s to pace, but I could have got more on the first round. Second round 3,3,2and a miss and 1. Last round 2,3,1,2,1.

Comment #102 - Posted by: NikNichols42yo 5'7'' 165lbs at March 1, 2011 10:56 AM

Still can't do m/u but hung rings ear high and did the little jump. 36:42 at Blue Flame CF

Comment #103 - Posted by: preacherman at March 1, 2011 11:00 AM

41 rx'd with 20lb vest
RIP

Comment #104 - Posted by: Ted - Ocala, Florida (35/190/6'1") at March 1, 2011 11:01 AM

Subbed a lot on this one due to time/equipment constraints. I really liked the work out I came up with!

3 RFT of:
9 t2b
15 burpee pull ups (bar @ reach)
21 pull ups (bar @ reach)
4 minutes of jump rope high knees as fast as possible

20:50

Also, I completed 3 burpees for day 3 of my 100 day burpee challenge!

Comment #105 - Posted by: Sarah (22/121/5'4") at March 1, 2011 11:06 AM

RIP McCluskey.

sub'd 18 dips for muscle ups, since no rings were available. Everything else as Rx'd

38:46

Comment #106 - Posted by: Kush-fit at March 1, 2011 11:11 AM

@Sarah Comment #100 - You go girl!

Comment #107 - Posted by: B747-8 at March 1, 2011 11:13 AM

23:15, at work so could only do 2 rounds. Exhausted from last 2 days, but wanted to gut this one out. Semper Fi McCluskey.

Comment #108 - Posted by: ScottMacArthur at March 1, 2011 11:39 AM

F/41/5'4"/117
26:12
Modified:
-no rings and can't do muscleups yet anyway, did jumping dips on elevated dip rack thing.
-2nd round someone was using bar so just did regular burpees
-800m: 8 laps around full court

Comment #109 - Posted by: Heather Szabo at March 1, 2011 11:45 AM

m/37/5'9/180

subbed 20 dips for muscle up (yeah, weak)
run on treadmill

30:10

Has anyone used the Lifeline Jungle Gym XT for muscle ups before? Seems like they should work decently.....may be picking one up next week.

Comment #110 - Posted by: tdot at March 1, 2011 11:49 AM

41/m/185

3 rounds

27 pulls/ 27 dips
15 burpee pulls
21 ghd situps
1/2 mi run

29:03

Comment #111 - Posted by: JackM at March 1, 2011 12:00 PM

Rx'd with 20# vest - 42:19

Comment #112 - Posted by: Alan M/45/180# at March 1, 2011 12:02 PM

Scaled*
3rds:
6Mus
15 Burpee Pullups
11 Pullups (Upstairs bar)
800m run

47:31

*only got 3 mus last rd...followed by mannny attempts

Comment #113 - Posted by: brittk at March 1, 2011 12:02 PM

so sdhp for full range messed up my shoulder other day- now i wish i had done them to nipple level. resting for few days

Comment #114 - Posted by: mike d 146 5'7" 35 at March 1, 2011 12:04 PM

30:44

Vest worn on run only, just couldn't manage M-U's to standard and get my foot-over-reach bar with it on.

RIP Sergeant.

Comment #115 - Posted by: james.patrick [M/48/66"/135] at March 1, 2011 12:24 PM

Three rounds of:
30 dips 130 pd assist
30 pull ups 130 pd assist
30 burpees (skipped on last round)
Run 800 meters

45:16

Comment #116 - Posted by: ewizzle at March 1, 2011 12:24 PM

M/25/6'1"/180

Body weight muscle ups with everything else as Rx'd with a 20# weight vest:
36:22

Comment #117 - Posted by: upstatesooner at March 1, 2011 12:24 PM

RIP Brother

Comment #118 - Posted by: Todd at March 1, 2011 12:30 PM

RIP Sgt McCluskey

22:49, for 2 rounds.

Kim- keep treating that injury nice. You will be glad you did!

Comment #119 - Posted by: Kevin C. (M/51/5'11"/172) at March 1, 2011 12:31 PM

Filter! Gak!

Comment #120 - Posted by: james.patrick [M/48/66"/135] at March 1, 2011 12:33 PM

m/39/185/5-10

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

Splits were:
MU-1.42 at 54% 6 in row,2.18 at 70%, 2.45 at 70% set of 2.
BPU-2.54 at 62% waiting for bar, 2.44 at 71%, 2.45 at 75%.
PU-1.08 at 69%,1.31 at 74%, 1.17 at 76%.
800-4.37 at 70%, 4.33 at 73%, 4.00 at 78%.
=

32.19 at 71%, pk at 80%. call = 603.
HR delta = 172-134=38.

didn't really try to crush this, just ploded at it, esp BPU, could have been more agresive there and with the run, but all in all a good work out. Was happy with the MU, but need to wrk on full ROM at the bottom.

Comment #121 - Posted by: matt a at March 1, 2011 12:43 PM

No VEST
rest Rx'd

36:04

notes: lower back a bit tight when doing the burpee parts.

Comment #122 - Posted by: Kiko M/36/170/5'9" at March 1, 2011 12:48 PM

2 hours, 5 min. Rx´d! I will never quit!

Comment #123 - Posted by: Thomas at March 1, 2011 12:51 PM

Thank you sir.I will do my best.

Comment #124 - Posted by: dennis jackman at March 1, 2011 12:54 PM

27/m/5'11"/180
As rx'd(with 20lb vest)
60:40

Wow!

Comment #125 - Posted by: justaman - liberty, sc at March 1, 2011 1:04 PM

31/m/5'11"/180

no rings so 18 dips instead. no vest.
25min flat

Comment #126 - Posted by: dennis at March 1, 2011 1:07 PM

#114 Thomas- Way to go! Nice job finishing.

Comment #127 - Posted by: Kevin C. (M/51/5'11"/172) at March 1, 2011 1:08 PM

M/39/6'1"/175

6 muscle up (progressions)
12 burpees pullups
15 pullups
800 meter run with vest

Time: 29:13

Sure wish I could do the full muscle up, soon, very soon I believe!

RIP McCluskey! and Thank You!

Comment #128 - Posted by: chad81 at March 1, 2011 1:09 PM

28:27 (no vest)
-I had to improvise on this one, everything was done on the rings. -I ran on the treadmill inside at 10 for all rounds.
-It was difficult to get the butterfly going on the rings.
-Transitions from outside to inside ate up some time, but it beats going upstairs to the PU bar at the 24.

Comment #129 - Posted by: Magnus 25/5'8"/160-165 at March 1, 2011 1:10 PM

22 lbs with body armor and camelback
33/M/70"/212
2 rounds (31:37)

did 30+ MU yesterday so these today about killed me. had to cut it short to make it to the chow hall before they closed

RIP Brother, you honor us all with your sacrifice I hope we have honored you as well.

Comment #130 - Posted by: Jared at March 1, 2011 1:16 PM

"McCulskey"

As Rxd

3 Rounds

9 MU
15 Burpee pullups
21 Pullups
800m Run

39:16

R.I.P Thank You!

Comment #131 - Posted by: John Davis at March 1, 2011 1:34 PM

34:23 with vest

Comment #132 - Posted by: JDisch at March 1, 2011 1:37 PM

M/38/6'3"/245 CF DOB 2/7/11

SWOD Shoulder press recovery week 3X5
65-75-95

WOD BrandX puppies version of Mculskey
3 Rounds
3 MU Progressions (from knees)
9 Burpees
15 Assisted PU's (plyoboxes behind pushed with toes) 23:40 (5:23-13:17-23:40)

Comment #133 - Posted by: fitefire12 at March 1, 2011 2:00 PM

Modified:

5 Dips
10 Burpee Pull ups
21 Assisted Pull Ups (Band)
800 Meter Run (Treadmill)

27:59

Comment #134 - Posted by: liv4tris at March 1, 2011 2:07 PM

as rx'd no vest

35:20

Comment #135 - Posted by: ferb44 190# at March 1, 2011 2:09 PM

Subbed bar muscle ups and 1000m row:

37:00 with vest

Nothing quite like the feeling of taking that vest off afterwards.

What's the consensus on swinging on MU? Keep it minimal, or do whatever it takes?

Comment #136 - Posted by: rb (M/33/5'8"/155) at March 1, 2011 2:13 PM

50 lb assist on bar MU (weak, I know)
no vest

otherwise as R'xd
29:45

Comment #137 - Posted by: Jomo Frodo at March 1, 2011 2:22 PM

29 yr old / M / 5"11 / 163 lbs

29:33 no vest

Comment #138 - Posted by: Doublezero at March 1, 2011 2:40 PM

2 RFT, sub 500m row (level 6) for run
1st rd MUs 7/2
2nd rd quit MU after 2 reps (grip was destroyed)
Pullups unbroken
15:55
Bolling gym (rush hour)

Comment #139 - Posted by: ajax at March 1, 2011 2:40 PM

Time-43:44
As Rx'd with vest- did everything in the vest but muscle ups. I can barely do the muscle ups without the vest.

Comment #140 - Posted by: Law at March 1, 2011 2:45 PM

39M/5'10"/170#

W/U: 3 rounds of 100 single-unders; 10 push-ups; 10 American KBS, 35#.

As Rx with 20# vest: 29:49.

C/D: skipped.

Runs on outside road course (40F, 43% humidity, wearing VFF). Felt every pound of that vest today. The roughest part was the burpee pull-ups, though the runs felt like they were in slow motion.

Done in your honor Sgt. McCluskey. RIP.

Comment #141 - Posted by: rjf (Since 07-20-07. WOD no. 991) at March 1, 2011 2:56 PM

As Rx'd NO VEST

28:59

BRAZIL

Comment #142 - Posted by: Guilherme Guida M/28/5'9''/178 at March 1, 2011 3:04 PM

m/21/167/6'0

No muscle-ups and no vest = 22:00

Comment #143 - Posted by: Brent at March 1, 2011 3:09 PM

m/29/5'11"/195

No vest. As Rx: 26:24.

Comment #144 - Posted by: nathlete at March 1, 2011 3:15 PM

M/23/180

As Rx'd w/ 20# Body Armor:

37:43

Comment #145 - Posted by: Jordan D. at March 1, 2011 3:17 PM

m/29/5'11"/195

No vest.
Pull-up bar as high as my reach, so I did full burpees, jump to touch the ceiling (~1') then did a jumping pull-up. As Rx otherwise.

26:24.

Comment #146 - Posted by: nathlete at March 1, 2011 3:17 PM

No vest/ Jumping m.ups, burpee pullups, kipping pullups, 800 m run @ 3 rds- 33:06

I want to learn how to do butterfly pullups:).

Comment #147 - Posted by: Thinlizzie at March 1, 2011 3:23 PM

Did one round of:

40 pullups
40 ring dips (band assisted)
1000m row

It's going to take some time to work up some volume on shoulders. Did strict style ring dips with assist focusing on keeping right shoulder from anterior translation.

RIP Mick

Comment #148 - Posted by: Ronnieboy at March 1, 2011 3:23 PM

First warrior and wow. Subbed dips for muscle ups. Don't have the strength yet. Assisted dips and pullups.
43:15

Comment #149 - Posted by: Sean Lacy at March 1, 2011 3:28 PM

#100 yeah you go get it Sarah!!!!!

Comment #150 - Posted by: Colin at March 1, 2011 3:30 PM

33:18 as rx'd (no vest) RIP McCluskey

Comment #151 - Posted by: TRIPKASE m/38/160 at March 1, 2011 3:31 PM

M/17/165/5'11"

Did bar muscle-ups and no vest.

30:13

Comment #152 - Posted by: RYAN P at March 1, 2011 3:35 PM

I wrestle with McCluskey everyday. He was the hardest worker I have ever met. Gone but not forgotten.

Comment #153 - Posted by: Dickerson at March 1, 2011 3:51 PM

27:46 as Rx'd with 20# vest

Comment #154 - Posted by: MarcusG 5'9" 165# at March 1, 2011 3:59 PM

RIP McCluskey. Blue Skies

A: 26:30
W: 36:40

Comment #155 - Posted by: Aaron at March 1, 2011 4:03 PM

29:05
Didnt have rings so just did 20# weighted pull-ups instead of muscle ups.
Everything else was the same.

Comment #156 - Posted by: Edwards M/14/5'11/160 at March 1, 2011 4:06 PM

16:05(?)

Not much sleep!

Pack:
Three rounds of:
3 Muscle-ups (or 6 muscle up progressions)
9 Burpee pull-ups
15 Pull-ups
Run 600 meters

Comment #157 - Posted by: JT at March 1, 2011 4:11 PM

M/34/5'4"/142lbs
First round with 20lb vest
2nd and 3rd round no vest on MU's
30:53

Comment #158 - Posted by: Matthew Burritt at March 1, 2011 4:20 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 34:14 no vest
Foam roll after

Comment #159 - Posted by: Sesoku at March 1, 2011 4:23 PM

32 yom, 190 lbs


39:35

one round with 20lb vest, two with no vest

Comment #160 - Posted by: Jeff Weltmer at March 1, 2011 4:24 PM

44:50 15# weight belt, 9 ring dips sub for 9 mu

Comment #161 - Posted by: ccraft at March 1, 2011 4:27 PM

One rounds of:
9 Pull-up/Dip sub 3:1
15 Burpee pull-ups
21 Pull-ups
2 minute speed bag & 2 minute heavy bag
17:39
Essayons
SGT “Mick”
RIP
53/m/6’/215

Comment #162 - Posted by: Pete In Sun City at March 1, 2011 4:28 PM

As rx w/ 20# vest:

31:25

Comment #163 - Posted by: JNel at March 1, 2011 4:35 PM

mu's with vest but assisted, and 800m run subbed with 4, 5 and 6 min runs due to -37 outside.

32:20

Comment #164 - Posted by: troy at March 1, 2011 4:40 PM

M/34/142lbs/5'5"

No vest
28:52

Comment #165 - Posted by: Brandon Burritt at March 1, 2011 4:45 PM

M/23/5'11"/165

Subbed 15 pushups for 9 MU, figured the standard 2/2 or 4/4 sub might be a bit intense considering the rest of the workout.

35:35

Runs were great, I finally got a rough MU in warmup. I'm looking forward to quitting the sub for MU soon, technique is on the way!

Comment #166 - Posted by: Justin P at March 1, 2011 4:52 PM

m/29/6'2"/210

46:29 RX'D wore a 20lb vest for my last 800m

the muscle ups punished my wrists!! this one was a beast!!! loved it though!! 3,2,1 Go!

RIP McCluskey

Comment #167 - Posted by: philip price at March 1, 2011 5:01 PM

Thank you Sgt. McCluskey for your service and sacrifice. My heart felt condolences to your family and friends.

To those of you who did the MU's with a vest on you are animals. Kevin doing 9 in a row with a vest is amazing.

I did this without the vest for the mu's and with a 20# vest for everything else.

33:23

rd1 2:35/2:19/1:42/4:17
rd2 2:26/2:51/1:25/4:31
rd3 2:21/3:07/1:21/4:21

Comment #168 - Posted by: Jim D. 50/M/165/5'11" at March 1, 2011 5:03 PM

No vest/ Jumping m.ups, burpee pullups, butterfly pullups, 800 m run

27:24

Comment #169 - Posted by: em :) at March 1, 2011 5:08 PM

32:30 as Rx'd w/ 20lb vest.
m/25/165lbs

Comment #170 - Posted by: Trin at March 1, 2011 5:08 PM

No vest, assistance on transitions for muscle-ups
32:44

Comment #171 - Posted by: goose M/25/6'/190 at March 1, 2011 5:17 PM

m/42/5'7/146

sub 3:1 PU's / dips for MU's

no vest

32:45

Comment #172 - Posted by: texinma at March 1, 2011 5:18 PM

Will definitely be doing this one. I did two deployments to the 'Stan with the Tiger Battalion. Omne Res Bene Facere. RIP, Sapper.

Comment #173 - Posted by: JdoubleU at March 1, 2011 5:18 PM

Scaled to:
Three rounds with 20# vest of:
9 Muscle-up progressions
15 Burpees
21 Pull-ups
Run 800 meters (VFF - 3 story stairs before and after... maybe should've rented ground floor)

34:20

Comment #174 - Posted by: Rodney at March 1, 2011 5:24 PM

#62 Chris

Regarding if a squat would count if you take a step forward on the ascent.

I can't see any reason why it shouldn't count. It doesn't make the exercise easier or faster or anything if you take a step forward. The thing that matters is that you go below parallell and that you stand up fully at the top. You can't drop weight until the hip is fully extended. You would have to stand up straight after you take the step forward.

Adequate range of motion is what they want to see in competitions. The rest of the stuff concerning form and technique is more or less for your own safety. Keeping the back straight is good for you while squatting, but you can have rounded back in competition without being taken off.

Comment #175 - Posted by: sven at March 1, 2011 5:29 PM

m/18/183/5'11

no vest. bar muscle-ups. otherwise as rx'd.

27:28

just took too many breaks. need to stop.

Comment #176 - Posted by: Kevin A. at March 1, 2011 5:42 PM

short WU then WOD:

28:34 rx'd with 20lb vest

runs down and back outside. burpee PU's slow.

then dips w/ vest: 12-15-15-16

RIP "McCluskey"

Comment #177 - Posted by: brian p m/34/5'8-1/2"/169 at March 1, 2011 5:45 PM

SGT Jason "Mick" McCluskey was one of my best friends. I was his Platoon Sergeant when he was killed. It was on Nov 4, 2010, to respond to Eric questioning a typo earlier in the forum. He embodied the Crossfit mentality in the sense that even after being shot 6 times, he still raised his weapon and fired off a burst before he fell to the ground. (This is not speculation, we were able to see the incident on his helmet cam). Lastly, I am very proud to have such a rough workout named after him. As this WOD correctly portrays, Mick's favorite excersises were muscle ups, pullups, running and burpees. Thanks for everything you do and supporting CrossFit as well as our fallen hero's. Attached is the URL for a tribute video to Mick. Nathan

Comment #178 - Posted by: Nathan Francis at March 1, 2011 5:52 PM

M/42/6'0"/160

As Rx'd (no vest or body armor)
28:21

Comment #179 - Posted by: JPW at March 1, 2011 5:52 PM

2 rds., 25 pullups, 25 ring dips, 20 burpees, 800m run

18:51

On a playground structure in the town square, Vicente Guerrero, Baja California.

Nice job Kevin, Bingo, and Jim D.

Thank you for your sacrifice Sgt. McCluskey.

Comment #180 - Posted by: mas 54/m/155 at March 1, 2011 6:02 PM

m/38/6/190
No vest
Scaled MUs with MU progressions

27:04

Comment #181 - Posted by: Jeremy A. Olive at March 1, 2011 6:08 PM

45-65-95-115-125

Comment #182 - Posted by: Linwood Wright at March 1, 2011 6:13 PM

39:55

Comment #183 - Posted by: alfonzo a mayora at March 1, 2011 6:18 PM

26:59 (No vest)

Comment #184 - Posted by: B. Rhaly at March 1, 2011 6:31 PM

M/23/170#/6'

As Rx'd, but w/o a vest. Pull-up bar was 1' out of reach.

I couldn't believe how long this one took me. Need to work on the running.

38:30

Comment #185 - Posted by: Daniel B at March 1, 2011 6:51 PM

38:31 no vest

every time i feel that i'm getting good a wod like this comes and humbles me

RIP SGT McCluskey, much love to his fam

Comment #186 - Posted by: Raph at March 1, 2011 7:16 PM

scaled to 3/9/15/800m (no vest)
22:20

Comment #187 - Posted by: mlt at March 1, 2011 7:21 PM

F/40/5'6"/150

3 rnds

9 muscle-up progressions, feet propped on stool
8 burpee pull-ups (step on low stool then small jump...)
7 burpees (jump & clap overhead)
21 pull-ups
800 m run

32:39

Comment #188 - Posted by: mom to five at March 1, 2011 7:57 PM

31:20 (no vest)

I have little experience doing muscle ups, but I used a bar, and did strict pull-ups on the burpess... and then 21 kipping pull-ups. I gotta get my legs stronger:

As usual, the running killed me. I'd be quite an athlete if I could just get better at running distance... (4-5minutes per 800)

Comment #189 - Posted by: Joey at March 1, 2011 8:01 PM

41:40

M/32/6'1"/178

subbed 3pull-ups/3dips for muscle-ups with 90lb assist
burpies pull-ups as rx'd
21 pull-ups 90lb assist

Comment #190 - Posted by: onepostandimout at March 1, 2011 8:12 PM

2 miles in 16:38
8:18/mile

M/27/175

Comment #191 - Posted by: Joshua at March 1, 2011 8:25 PM

In a hotel+time change+big dinner+late at night=terrible workout.

50 burpees for time: 5:15. I was shooting for 100, but Pukey threatened to destroy the hotel gym.

Comment #192 - Posted by: Sinal M/31/5'9"/215 at March 1, 2011 8:53 PM

54:49, subbed 4 pullups and 4 dips for each muscle up, wore 20 lb vest. My shoulders are toast. My water bottle felt like a 45 plate after the wod.

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #193 - Posted by: mark nash at March 1, 2011 9:11 PM

kevin montoya murdered that wod. and i love how every video someone walks in front of the video camera :)cracks me up

Comment #194 - Posted by: meg at March 1, 2011 9:42 PM

muscle ups subbed with: 3 Pull-ups + 3 Ring Dips
burpee PU subbed with: 1 burpee + 1 jumping PU
Ran on a Treadmill

33:28

Comment #195 - Posted by: do1 32/5'11"/165 at March 1, 2011 9:43 PM

muscle ups subbed with: 3 Pull-ups + 3 Ring Dips
burpee PU subbed with: 1 burpee + 1 jumping PU
Ran on a Treadmill

33:28

Comment #196 - Posted by: do1 32/5'11"/165 at March 1, 2011 9:44 PM

First warrior and wow. Subbed dips for muscle ups. Don't have the strength yet. Assisted dips and pullups.
43:15

Comment #197 - Posted by: Sean Lacy at March 2, 2011 2:20 AM

23:36, sub'd 800m rows for runs, did not pull up due to rt bicep

Comment #198 - Posted by: greg 39/6'3"/215 at March 2, 2011 3:52 AM

23:36, sub'd 800m rows for runs, did not pull up due to rt bicep

Comment #199 - Posted by: greg 39/6'3"/215 at March 2, 2011 3:52 AM

3 rounds
10 Dips
15 Pull Ups
21 Burpees
3:00 Minute Row
23:05
then
50 weighted sits

Comment #200 - Posted by: dyagg at March 2, 2011 4:09 AM

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
M/45/185/5-9
Wore 20lb vest for all but last two rounds of MU's
40:17

Comment #201 - Posted by: Dan Wilcox at March 2, 2011 5:28 AM

35:40 no vest and did jumping muscle ups instead of muscle ups. I had the rings set much higher than before. I am almost at a full muscle up. Had to stop several times during the workout to explain to the others at the gym what I was doing and to tell them about the website. I also was trying to convince the owner to buy some of the crossfit equipment so I don't have to keep bringing my own. I don't think they get it yet but I think they will come around. Lets see if we can get these guys at the gym on board.

Comment #202 - Posted by: Mark S. at March 2, 2011 5:32 AM

m/210/37/5'11

36:30 No vest.

*Leg assisted MU. Rings were set to where I could use my legs for the pull just about to the transition(sternum to rings). After which, I used upper body to complete the movement.

Comment #203 - Posted by: Keith M at March 2, 2011 5:50 AM

had to scale this one back a bit

3rd for time
-5 pullups
-5 dips
-10 burpee pullups
-15 pullups
-run 800m

no vest, @ 29:19. burpee pullups really gets you smoked!!

Comment #204 - Posted by: Wrangler1 at March 2, 2011 5:58 AM

m/178cm/87kg/35y
3rd for time
- 9 MU
-15 burpee pullups
-21 pullups
-100 DU (run 800m)
31:56 no vest

Comment #205 - Posted by: gepeto at March 2, 2011 6:09 AM

Thank you Sgt. McCluskey for your service and sacrifice. My heart felt condolences to your family and friends.


scaled to: 3 rft:

9 jumping MUs
15 burpees
21 pull ups
800M run (i mean jog, i mean....)

30:42


Comment #206 - Posted by: bert at March 2, 2011 6:47 AM

m/188/26/5'11"

no vest :(

subbed M/U for 18 bar pull-ups, 18 ring dips
BPU as rx'd
pull-ups as rx'd
800m row

deployed on a US ship and for those that know, it gets cramped and stuffy. some allowance in my time for hopping over people doing crunches.

34:38

Comment #207 - Posted by: kyle at March 2, 2011 7:24 AM

no vest, closer to 1000 meters getting out and back to second floor gym, otherwise as rx'd. 35:04

Comment #208 - Posted by: KyleNYC 44/m/5'10"/180 at March 2, 2011 7:36 AM

m/51/6'3"/165

Scaled to pack and subbed pullups and dips for muscleups because I'm old and weak.
3 rounds in 21:20
3 pullups/dips
9 burpee pullups
15 pullups
.35 mi on treadmill
Not enough to honor this hero. Semper Fi.

Comment #209 - Posted by: MajorDad at March 2, 2011 8:06 AM

28:20 - sub dips for MUs, no vest. RIP Sgt

Comment #210 - Posted by: Fabricatorgeneral at March 2, 2011 9:00 AM

Three Rounds:
3 Muscle-up progressions
9 Burpees
15 Pull-ups (beginner)
Run 400 meters

15:21

Comment #211 - Posted by: Rggr at March 2, 2011 10:15 AM

MODIFIED VERSION
9 Bar Muscle-ups
15 CHEST TO BAR Burpees pullups
21 Pull-ups
Row 1000m
Time: 23:35

Comment #212 - Posted by: J-F/20/5'9/163 at March 2, 2011 10:42 AM

32:20 No Vest

Comment #213 - Posted by: D. Swan at March 2, 2011 10:52 AM

w/20 lb vest:

3 rds

18 Pull ups
18 Dips
15 Burpee Pull Ups
21 Pull Ups
800m run

33:16

hands are red, but unbroken

RIP warrior

Comment #214 - Posted by: Marco at March 2, 2011 11:12 AM

48:08 10lb weight belt

Comment #215 - Posted by: rachel f/34/126lbs/4'11'' at March 2, 2011 11:28 AM

Missed this WOD yesterday due to travel. Combined it with 110302 to make a slightly modified WOD.

3 RFT of:

9 HSPU
9 Squat cleans 120lb
15 burpee pullups
21 pullups
800m run

36:39.

Totally gassed on burpee pullups and regular pullups, not a great performance.

Comment #216 - Posted by: Sheldon N (M/33/6'/183) at March 2, 2011 1:27 PM

32:06 rx, with vest. Low rings didn't allow for much kip.

Comment #217 - Posted by: hillmanb at March 2, 2011 1:43 PM

C-
30:44

Comment #218 - Posted by: Jeff & Charity @ CF Snohomish at March 2, 2011 2:44 PM

30:08 minus the Weight Vest.
Did the first four MU's with one on and realized I'd hit failure before I finished the first round. Almost reached failure in the last set of MU's.

RIP Sargeant McCluskey.

Comment #219 - Posted by: Chad at March 2, 2011 2:56 PM

as rx'd 23:45

Comment #220 - Posted by: Purp M/23/186 at March 2, 2011 3:51 PM

3 rds
jumping bar mu x 9
burpee pu x 15
pullups x 21
run 800m
43:37

Comment #221 - Posted by: jh 42/200 at March 2, 2011 4:34 PM

40:35 as Rx'd, no vest...

Rounds went 11/14/15, just a brutal amount of pulling.

Comment #222 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 2, 2011 4:43 PM

14:23 without the runs...

Comment #223 - Posted by: Mad Max at March 2, 2011 5:17 PM

31:40 w/o a vest as mine is somewhere in a connex on its way to Iraq.

God Speed Sapper.

NEVER QUIT!!

Comment #224 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at March 2, 2011 6:23 PM

30:08

Started with vest and only made it through 4 MU's, realized that I would hit failure within the first round if I kept that up, and tossed the vest.

Comment #225 - Posted by: Chad at March 2, 2011 6:56 PM

38.59
No vest
Row 1000m instead of run

Comment #226 - Posted by: Kyle A. at March 2, 2011 8:56 PM

25:20

bar MUs

I loved this one! Last round was my fastest, so I need to speed up earlier on, I think.

Comment #227 - Posted by: Mik at March 2, 2011 10:57 PM

Not really timed but about 25:00

Comment #228 - Posted by: Munk at March 3, 2011 5:54 AM

40:23, sub'd 3 x (PUs + dips) for each MU.

Kept running pace up at 9mph but could have pushed a little harder in other areas. Nonetheless, I did it on what should have been a rest day and have no idea what I need in the tank for the next 3 days.

Comment #229 - Posted by: Jim 40/5'11"/170 at March 3, 2011 6:25 AM

46:37 as rx'd

Comment #230 - Posted by: McNaughton/M/31/6'2"/220 at March 3, 2011 6:36 AM

subbed 9 trx dips for muscle-ups

23:55

Comment #231 - Posted by: Jack - Hitchin UK at March 3, 2011 8:33 AM

M/41/5'8"/150

As Rx’d. MUs on a bar, and bar 12” above reach for burps: 28:40 Rd1–8:10 Rd 2–10:10 Rd 3-10:20

MUs and PUs unbroken; it was the burpee PUs where I slowed down and rested.

Comment #232 - Posted by: Jon at March 3, 2011 9:15 AM

Did back squat 2 days after this one was posted. I'm off a couple days, but figure I'll just post what I did so when we reference back to compare I'll see what I actually did.
Back Squat 333333 WOD
135/15
225/10
275/3
315/3
345/1
365/1
385/ scratched
It was the most I've squatted in a while. 9 months post shoulder surgery. Back has 2 bad disks.

Comment #233 - Posted by: Daniel Anderson at March 3, 2011 10:52 AM

25:10

No vest
Just did burpees (not burpee pullups)
Subbed 80 double-unders for 800m run

Comment #234 - Posted by: James at March 3, 2011 11:29 AM

32:32
No vest
did 9 ring pull-ups and 9 ring dips for muscle ups

Comment #235 - Posted by: leibc2 (M/28/5'8"/165) at March 3, 2011 12:18 PM

34:46, with 20 lb. pack, jumping MUs with rings about cheekbone height.

Comment #236 - Posted by: Kamper M/46/205/74" at March 3, 2011 12:43 PM

28:03. Sitting in 2 purple bands for muscle up transitions

Comment #237 - Posted by: hillmang at March 4, 2011 1:00 AM

9 muscle up progressions (using band from squat)
15 burpee pullups
21 pullups (all 3 sets 16 unassisted but broken, 5 assisted w/band)
run 800m ( on treadmill, 1% incline)

35:31

Comment #238 - Posted by: knodes at March 4, 2011 8:46 AM

32.08
6 pull-6 dips
9 burpee PU
15 PU
run 600 m (12,10.5 some walk at 6)
3rds

Comment #239 - Posted by: footdoc at March 4, 2011 10:15 AM

28:17

# rounds of:
10/10 - sub
15 burpee pull-ups
21 Pull ups
Run 800 m

Comment #240 - Posted by: ds at March 4, 2011 11:48 AM

RIP Sgt. Mc.

Comment #241 - Posted by: mken at March 4, 2011 2:21 PM

m/41/157
31:08 as rx'd

Comment #242 - Posted by: Seth H. at March 5, 2011 4:52 AM

m/55/180

33:08

rds. of :
27 pullups/dips
15 jumping pullup burpees
21 pullups
800 meter run

Comment #243 - Posted by: Tony F. at March 5, 2011 6:46 AM

sub'd 15 neutral grip jumping PUs and 15 BW dips for MUs (not nearly equiv, I know)
and messed up and ran 400m instead of 800m
24:14

Comment #244 - Posted by: Brian R 49/6'2/188 at March 5, 2011 3:30 PM

As rx'd: 43:12

Comment #245 - Posted by: therozfather. 31/M/194 at March 5, 2011 4:24 PM

Without vest. Rest as Rx'd.
33:20


"Mrs. Miyagi"
Different WOD:
200 meter run, 20 pull-ups
400 meter run, 20 pull-ups, 25 push-ups
800 meter run, 20 pull-ups, 25 push-ups, 75 sit-ups
1 mile run, 20 pull-ups, 25 push-ups, 75 sit-ups, 100 squats
800 meter run, 20 pull-ups, 25 push-ups, 75 sit-ups
400 meter run, 20 pull-ups, 25 push-ups
200 meter run
56:46

Comment #246 - Posted by: Miyagi m/31/168.2# at March 6, 2011 7:48 AM

vest for first 7 MUs
44:30

Comment #247 - Posted by: lucien at March 6, 2011 9:10 AM

Hey Mrs. Miyagi, why did you do so much stuff? You must be crazy!

Had to sub 27 pull ups and 27 close grip pushups for muscle ups.
Had to sub 800 m row for the run due to heavy rain this afternoon!

This one hurt, so many pull ups 189 to be exact!
Plus all the row! Probably should of ran in the rain!

31:38

Comment #248 - Posted by: al deezy at March 6, 2011 12:58 PM

~49 min, very hard

Comment #249 - Posted by: tum1 at March 6, 2011 1:07 PM

M/ 37/ 133 lbs/ 5'-6"
As Rx, but with NO weighted vest: 29:20
I thougth that I would do this WOD for the first time with no weighted vest and next time I'd try it with a vest with 10 lbs and then go to 20. This was a hard WOD but I was surprised that the part I felt the most was the 15 burpee pullups. I really explode up on them, as I think that's the way they're supposed to be done, but tehy zapped me pretty good.
Hard to believe that soem guys went fater than me WITH a weighted vest.

Comment #250 - Posted by: Anton at March 6, 2011 6:45 PM

M/26/5'9"/182

Sub for MU: 3 Pull ups-1 dip
Other than that as rxd
34:55

Comment #251 - Posted by: Eldar Spahic B&H at March 7, 2011 12:06 AM

27/m/5'8"/152

30:08 - Some jumping MU's, otherwise as rx'd

Comment #252 - Posted by: Matt Laney at March 7, 2011 6:01 AM

subs
Burpees for burpee pull ups
No vest
Rest as rxd

27:53

Comment #253 - Posted by: schinizel/32/m/150ish/5'8 at March 7, 2011 8:18 AM

subed 3pullups/3dips for the MU.
12 burpees pullups
15 pullups
800m run

29:13mins

Comment #254 - Posted by: BarryT at March 8, 2011 5:43 AM

WU
32:27 (no vest: kneeling MU)
M/50/197#/72"

Comment #255 - Posted by: RB at March 8, 2011 1:06 PM

Sgt McCluskey, May you be welcomed by God, and may God comfort your family and friends.

Comment #256 - Posted by: RB at March 8, 2011 1:08 PM

m/35/5'10/165

3 rounds:
9 Jumping muscle-ups (+ 1 ring pullup per rep)
15 Burpee Pullups
21 Pullups
Run 800 meters

29:52!!! PR!!!

Comment #257 - Posted by: Schro at March 8, 2011 1:49 PM

subs:
9 c2b and 18 pushups for MU's
400M runs

25:12

Comment #258 - Posted by: MikeyPaul/m/29/170/5'8" at March 8, 2011 6:57 PM

34:15

sub jumping muscle ups, ring burpee pull ups, and ring pull ups.

Comment #259 - Posted by: Dexter 18/6'0"/145 at March 8, 2011 9:27 PM

this wod was vicious, i gave it my all and it was painful, nothing like what Sgt McCluskey had to endure i'm sure. thank you for your sacrifice, cant wait to get into the Marines so i can do my part as well.
30'58"45 having pt with rotc 1.5hrs before really showed while i was doing this

Comment #260 - Posted by: austin cooper at March 9, 2011 2:00 PM

as rx'd: 26:40 (20lb vest)

Comment #261 - Posted by: Kevin - M/190/6'/39 at March 10, 2011 2:21 PM

m/37/5'9/181
CFWU-3. From home. No dips. No PU 2nd sets. Pushups instead. Superman. Burgener.
37:15-10 lb vest.
Don't mess w/wrist wraps on MU next time. Use tape next time. Took a bunch of time messing w/wraps.
MU not too bad otherwise esp when I got good kip & legs out in front.
Burpee PU still tough but gained confidence grabbing bar as reps progressed.
Reg PU not bad. Mostly 11+10, 10+8+3 last.
Runs on TM. Started at setting 6 & bumped .2 as I recovered to try to get to sub 8:00 pace.

Comment #262 - Posted by: jrm at March 12, 2011 6:22 PM

as rx (muscle ups on bar, not greatest form) 28:30
m/27/165/5'9

Comment #263 - Posted by: matt c at March 13, 2011 6:48 AM

30.25, scaled the MU w blue band, awesome WOD, grateful for all the factors in life that makes it possible for me to pursue fitness like I do

Comment #264 - Posted by: Apolloswabbie 72.5 209 46yoa at March 13, 2011 12:10 PM

RIP

Three rounds for time of:
3 muscle-up progressions
10 burpee pull-ups
15 pull-ups
run 800M

25:03

Comment #265 - Posted by: Gerard Dawson at March 14, 2011 6:48 PM

30:07

Three rounds of:
30 Dips
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

This one was brutal, especially since I'm just getting back to running after breaking my ankle last year. Excellent WOD!!

M/26/5'11''/195

Comment #266 - Posted by: Kent at March 16, 2011 3:00 PM

BrandX Puppy Scaling.

Subbed 1 pu & 1 dip per muscle up progression

3 mu progressions (3x1pu,1 dip)
9 burpees
15 pullups (2xbroken sets of kipping pu's, bar taken on last set, used gravitron for assisted set of 15 continuous at level 14)
Run 400m (treadmill set at 7:08, 1% incline)

20:34

Comment #267 - Posted by: Chris Newport at March 16, 2011 9:00 PM

34:27

9 jumping muscle ups
15 burpee pull ups
21 kipping pull ups
run 800m on treadmill @ 3% incline & 12-14kph

wish i had a higher space to hook up my rings. been using smith m/c or pull up bars. any ideas? i tried to throw in some extra mu's on a bar in round 2.

Comment #268 - Posted by: zenoperegrinus at March 26, 2011 12:58 PM

did stairs

3:44

Comment #269 - Posted by: Manchild at April 5, 2011 4:10 AM

Me: 44yo/M/5'10"/184lbs/15%BF

Warm Up: Greg A's warm up, 10 reps per set.

WOD: 58:10

Muscle Ups: Did bar Muscle Ups, singles

Burpee Pull Ups: Did the lift hand off the ground thing at the bottom and a jump and clap at the top.

Pull Ups: All Kipping 7 at a shot.

800meter runs: POSE'd the runs with my five fingers. I pulled my left calf on the second 800 Meters so I rowed 1000 meters for the last round.

Pulling my calf was like a gut punch and it took a lot of wind out of my sails :-(

Have Fun, Train Hard,

Billy

Comment #270 - Posted by: Crossfit Billy at April 12, 2011 12:06 PM

M/23/70"/193#

3 rounds for time of:
10# weighted rings-to-nipples pull ups, 9 reps
10# weighted rings-to-nipples dips, 9 reps
15 burpee pull ups
21 pull ups
run 800m

52:10

Comment #271 - Posted by: Bill Gibson at April 17, 2011 6:45 PM

CFWUx1
30:12

Comment #272 - Posted by: Doug at May 2, 2011 11:35 AM

I did this routine with Jason in afghanistan. When he died we did this in honor of him! Miss u Mick!

Comment #273 - Posted by: Heather Lane at June 29, 2011 8:28 AM

as rx'd
37:08

Comment #274 - Posted by: ac at March 2, 2012 5:50 PM
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