March 6, 2011

Sunday 110306

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.
Post time to comments.


Enlarge image

Jim Shields, Maui.

"Programming for Young Athletes Part 2: WOD Breakdown" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

"Fran" at the Arnold Sports Festival - video [wmv] [mov]

"King Kong With Walls" at the Arnold Sports Festival by Again Faster Equipment - video [wmv] [mov]

Michael Giardina on today's WOD - video [wmv] [mov]

"Well, when you're trying to create things that are new, you have to be prepared to be on the edge of risk."
- Michael Eisner

Posted by lauren at March 6, 2011 5:00 PM

Mike G! Awesome to see him doing wods

Comment #1 - Posted by: Law at March 5, 2011 5:11 PM

hahaha, 6 seconds! GJ Mike. This looks like a biatch...

Comment #2 - Posted by: Joey at March 5, 2011 5:36 PM

Wow, impressive stuff. Amazing how the top athletes just destroy wods like King Kong (with walls). Anybody else think that ROM on Fran was loosely judged? Tough to tell from the video, but looked to me like several were not locking out at the top of the thruster. Maybe some questionable chin to bar on the pullups. I'm not complaining, but given all the debate about judging standards for the upcoming Open qualifiers, I found it interesting that even with judges physically present, seemed open to interpretation to me. btw - I'm no firebreather; just a 48 year old dude who's looking to test himself once the qualifiers begin.

Comment #3 - Posted by: brad at March 5, 2011 5:38 PM

Anyone know the artist/song on the King Kong video? Thanks!

Comment #4 - Posted by: Dave b at March 5, 2011 5:44 PM

im sorry but when displaying crossfit at an expo and being judged to boot i would think and expect the form to be top notch unfortunately thats not what we got.

Comment #5 - Posted by: brent colson at March 5, 2011 5:57 PM

Half the best athletes crossfithq has can't do a proper thruster? Head through the bar, arms locked out at the top...isn't that the standard?

Thanks to Miranda for doing em right, and lookin fine while she does em.

(I think I saw some pullups go chin parallel to the bar too...isn't the standard chin over?)

Comment #6 - Posted by: Phillipmcpeak at March 5, 2011 6:09 PM

Butterfly pull up, why? Standard is Chin Over Bar! Slow down the video or don't, it's apparent here. And lock out on a thruster isn't just ears in front of arm it's Elbows Locked out at the top of the movement. Disappointed :( And was so excited to see CrossFit at the Arnold!

Comment #7 - Posted by: Sue Ady f/42/127 at March 5, 2011 6:15 PM

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

time 16:26

I had to go from one room to another for the MUs which cost time, but that is the way it is some times.

MUs suprisingly good. I though I'd sdo it in 2s or 3s, but it went like this. 5,2/4,3/4,3/4,3. I didn't have it for 7solid reps but the 4 and 3 were a given tonight.

deads all deadstop. first 3 rounds unbroken but last round broke at12.

Lunges the hardest, really slow and slogging.

Comment #8 - Posted by: NikNichols42yo 5'7'' 165lbs at March 5, 2011 6:16 PM

WOD times are smokin' fast.

Comment #9 - Posted by: L Shaw/6'3/195/35 at March 5, 2011 6:23 PM

Awesome to see Crossfit getting exposure at the Arnold for a second year in a row.

Hitting Fran and King Kong in that environment looks like it had to have been a blast.

Comment #10 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 5, 2011 6:43 PM

where is the king kong video?

Comment #11 - Posted by: Eddi at March 5, 2011 6:55 PM

yeah where is the king kong video?

Comment #12 - Posted by: Dan B at March 5, 2011 7:17 PM

got to watch Russell Berger do the wod today, man he is something else.

Comment #13 - Posted by: Trevor at March 5, 2011 7:26 PM


Comment #14 - Posted by: Jason F at March 5, 2011 7:33 PM

Ok now it's there but does not work :(

Comment #15 - Posted by: Eddie at March 5, 2011 7:50 PM

It was a great day at the Arnold. The top athlete's had amazing performances yesterday and today.

As your everyday average Crossfitter participating, it was a tremendous experience. Setting up to do Fran, Matt Chan's advice to me: "Remembering to breath is the most important part of doing Fran"
At thruster rep 6 of 9 Jason Khalipa yells in my ear, "Don't look at the clock, just keep going!" As I was laying on my back, having earned a PR, Camile walks by with a high five, "Great work!"

As I did the rope climb for part c of the last games wod, Dave Lipson gives me a quick cue to help with the footing on the rope.

Afterwords, we are milling about working on some bar muscle ups and Rich Froning notices what we are doing and walks over to give some tips. (Yes, we got the consecutive bar muscle ups after that).

Over at the Crossfit kids booth, I met Bingo, finally putting a face to the daily musings.

At 8am on Saturday, before most participants arrived, I saw the Rebook staff doing a WOD *before* they started their day working the event. Yes, they love Crossfit.

This is by far the best $20 I've spent, and there is all of Sunday left.

Thanks to Rouge, Crossfit, Rebook, Arnold (even though you didn't show up), all the top athletes and everyone involved. What a blast.

Michael Kloster

Comment #16 - Posted by: Michael Kloster at March 5, 2011 7:51 PM

Read the comments and figured it was just more of the same internet hating. Nope. That was possibly the WORST display of ROM ever. Period.

Comment #17 - Posted by: Jon at March 5, 2011 7:52 PM

Nice work Zach. Big fan of your stuff. Keep it up - you're an inspiration to all those kids and more.

Comment #18 - Posted by: myles at March 5, 2011 7:52 PM

"poor camille, so hot, but just a full week of videos showing her poor form..."

agreed. i've yet to see her do a full repetition of anything. it's a shame. cause she's an exceptional athlete. and i can understand against the clock under high intensity missing a rep or two. but she really never does anything to standard.

Comment #19 - Posted by: jc at March 5, 2011 7:56 PM

My cleans during King Kong = technique vs intensity....
On the last round...intentensity won.
It was an aggressive choice! But...I wanted to represent for the ladies!


PS...I am sore.

Comment #20 - Posted by: Miranda at March 5, 2011 7:58 PM

How do you know that those poor ROM reps weren't called back? It wasn't like we saw a continuous, uncut shot of someone's 45 thrusters and 45 pull-ups.

Anyone here actually see the whole thing beginning to end live at the Arnold?

Comment #21 - Posted by: jay at March 5, 2011 8:43 PM

Point being with reps called back and intensity vs technique .. I am in love with Crossfit and what it stands for! I am one of those fire breathers! I go for time with good form! If u r going to show case our sport with the best of the best TECHNIQUE IS A MUST! ok a rep or two as intensity kicks in.. But every rep: no lock out, the butterfly with no chin over the bar for almost all reps! Arnold classic a place to show case the sport of fitness!!
Hats off to Heather and Miranda on Fran!! Matt and Jason to! Love ur thrusters!!!!

Comment #22 - Posted by: Krista colson at March 5, 2011 9:24 PM

Those King Kong kids are nutty.
How much better can those guys (and super goddess) get every year.


Comment #23 - Posted by: Kstar at March 5, 2011 10:39 PM

Andy Stumpf, now that there is an honorable man!

Comment #24 - Posted by: X-Navy at March 5, 2011 10:41 PM

King Kong got me all fired up. Immediately went out to my garage and got my first muscle up after watching the video. Wife couldn't figure out why I was swearing at the top of my lungs. She got to witness reps 2, 3 and 4. Thanks to all the athletes for the inspiration.

Comment #25 - Posted by: Shaw at March 5, 2011 10:43 PM

first set unbroken
failed 2 reps in the last set which cost some time

Comment #26 - Posted by: kyle at March 6, 2011 12:12 AM

Tried my first Muscle up on rings today and failed miserably. Substitued 7 pullups, 7 dips, 225 DL x 15 and 30 walking lunges x 4.

Comment #27 - Posted by: L Shaw/6'3/195/35 at March 6, 2011 12:34 AM

Good job on the Fran work... I respect the athletes to death on that, having just tried Fran for the first time a few weeks ago. I'm pretty new to the CrossFit world and this is the first time I've watched video of their events, but I have to say that I am in agreement with others. The thrusters were not locked out many times, and the pullups were not done to a standard that I would let myself get away with in the gym unless I was near the end of the day. I know I could trim a few minutes off my Fran time if I learned to stop doing pullups and start doing that odd elliptical thing. This is what a pullup looks like the way I was taught:


Comment #28 - Posted by: Justin James at March 6, 2011 12:54 AM

LOL @ crossfit !! You guys are imploding !! You need to fix up form issues. Otherwise you are just another bunch of hacks wastin time... Now where is my Richard simmonds video...
We use your videos DAILY to show bad form..and man you never disappoint !! We always get a great laugh. And no I'm not a hater.. I will be competing not cheating and am gunna call bad reps against my competitors if they are called for.
Peace all and good luck !!

Comment #29 - Posted by: Green eggs and ham at March 6, 2011 1:39 AM

Does any one else think Josh Everret has really distinctive Thrusters? He seems happy to lean forward a lot more than any one else. Not knockin em, guys a legend!

Comment #30 - Posted by: ed at March 6, 2011 1:56 AM

Modified WOD

Four rounds for time of:
7 Pull-ups and 14 dips
185 pound Deadlift, 15 reps
Walking Lunge, 30 steps
Time: 24:58
m/45/185 I haven't mastered a muscle-up yet and transitioning is still a problem for me.

Comment #31 - Posted by: Raven at March 6, 2011 2:11 AM

What's a good modification for muscle ups? The gym I am currently going to does not have a set of rings. Any advice would help thanks!

Comment #32 - Posted by: Zach at March 6, 2011 2:35 AM

Inspiring and motivating to watch the top athletes go head to head with FRAN.

Comment #33 - Posted by: Adam at March 6, 2011 2:45 AM

22:26 (135lb deadlift)

Comment #34 - Posted by: gb 43/m/71"/185# at March 6, 2011 2:50 AM

Had to modify MU on the last few of the third round and all of fourth round. Just didn't have anymore in me and I felt like I was doing some damage to the tendon above my left elbow.


Comment #35 - Posted by: Jared K m/33/70"/214 at March 6, 2011 3:21 AM

10:34- turnout at top and bottom of mu..minimal kip/ touch and go metal plate deads as always/ lunges w/knee kiss and ouch!

Comment #36 - Posted by: mike d 146 5'7" 35 at March 6, 2011 3:41 AM

i don't usually post but, after watching the fran workout i had to comment on the form.

there was some TERRIBLE form displayed (truly embarassing half movements) but there was also some pretty spectacular form as well.
i would say the 60-75% were using full rom but some of the athletes ... ... wow. Elbows, hip extension etc...
no rep should have been called many times.

Comment #37 - Posted by: tim at March 6, 2011 4:25 AM


Subbed Pull-ups and Dips for Muscle-ups: 2 for 1.
Scaled Deadlift to 150lbs.

Comment #38 - Posted by: Wayne - m/47/5'9"/185lb at March 6, 2011 5:08 AM

This WOD killed me, one of the few times I've thrown up at the end of a workout, apart from rowing.

Comment #39 - Posted by: Rich V (M/26/78kg) at March 6, 2011 5:08 AM

Form looked fine on Fran, don't know what you guys are talking about. It was quite the sight to see all those hips opening and heads popping through in unison. Butterfly's always look sketchy, especially from those angles.

Comment #40 - Posted by: kent at March 6, 2011 5:39 AM


16:24 (jumping muscle-up)

Comment #41 - Posted by: Aaron D. Selph at March 6, 2011 5:56 AM



Comment #42 - Posted by: cosmo at March 6, 2011 6:04 AM


Comment #43 - Posted by: Pacers at March 6, 2011 6:28 AM

21:18, jumping m/u's, 185lb DL

brent colson, Phillipmcpeak, Sue Ady, joe, jon, jc, Krista colson, tim -- It says POST TIME TO COMMENTS, not post your unsolicited critiques of athletes widely recognized for thier superior ability. Did anyone ask you to perform at the Arnold Classic?? Lets be supportive for what they DID accomplish, instead of critical for not living up to your standards.

Comment #44 - Posted by: NAMWIZ at March 6, 2011 6:49 AM

Don't know why but had a helluva bad day;

Four rounds for time of:

1st rnd;
21 pull ups
21 dips
185 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Quickly realized I wasn't going to make it so the remaining 3 were;
9 pull ups
9 dips
165 pound Deadlift, 15 reps
Walking Lunge, 30 steps


Comment #45 - Posted by: coyo at March 6, 2011 6:57 AM


recovering from a broken wrist...nasty brake took 3 months to heal up. Any suggestions for getting my muscle ups back would be appreciated. I replaced them today with 3 dips and 1 pull up. sad i know but gotta start some where.

Comment #46 - Posted by: Lace at March 6, 2011 7:07 AM

14:18 subbed jumping MU's and wore 20 lb weighted vest

Comment #47 - Posted by: Tyler Scott at March 6, 2011 7:08 AM

Nice first MU Shaw!

Great display of the CF community.

Miranda, what was the weight for ladie's King Kong? So inspiring.

Comment #48 - Posted by: jMcKenzie at March 6, 2011 7:12 AM


The beauty of crossfit is intensity. That's why it works so well for building athletes and that's what makes those athletes look so good in their underpants.

My beef started at last years sectionals. I was a judge, and the judging was not even CLOSE to fair. You compete to win, and through that competition comes intensity. If the criteria for the best is not standard across the board...why compete?

All people want is for CrossFit to be the best it can be, and paltry, worthless standards that aren't enforced aren't a way to go about achieving excellence.

Comment #49 - Posted by: Phillipmcpeak at March 6, 2011 7:21 AM

This was a judged workout by top crossfit athletes, so they should have their form nailed down. There is no explanation for Camille's pull up form. The standard in a "Judged" event is typically chest to bar or chin to bar at minimum. When your hairline does not even go above the bar, you have failed at that rep. I don not understand why some get so upset when others call out such poor exercise form. My fran time is a slow 6min 48sec, but I promise that my chin went above the bar on ever rep, and that my arms were locked out for every thruster.

Also, who edited this video? When they watched the pullups from Camille, did they sit there and go-"Now there are some awesome butterfly pullups"? You had a million ahtletes doing Fran, showcase the ones that were killing it and had good form (i.e.-Miranda, Heather, etc.). Thanks if you took the time to read my rant. First and probably last post, as I typically just like to read.

Comment #50 - Posted by: Thomas at March 6, 2011 7:51 AM

Man the complaining on the fran is all judges, if the judges called no reps then they would be doing better reps. Go Maranda!

Comment #51 - Posted by: Nik Nichols 42yo,5'7''165lbs at March 6, 2011 8:28 AM


11:58 as Rx'ed.

Comment #52 - Posted by: sailorcrew at March 6, 2011 8:50 AM


Scaled to 185lbs deadlift.


Comment #53 - Posted by: Antun Karlovac at March 6, 2011 8:56 AM

Subbed 7 pull-ups and 15 push ups for the 7 muscle ups

Comment #54 - Posted by: Linwood Wright at March 6, 2011 9:33 AM

I am really taking a rest day today..not even working strength or accessory work.

Comment #55 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 6, 2011 9:43 AM

Thanks for the Arnold Classic the energy!

Comment #56 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 6, 2011 9:58 AM

Jumping MUps.


Comment #57 - Posted by: Erik 29/M/76.5"/200 at March 6, 2011 10:04 AM

11:55 rx'd

Comment #58 - Posted by: BH2 m31/180 at March 6, 2011 10:12 AM

Picture of Arnold with the group after a WOD on Sunday

Comment #59 - Posted by: Mark Myhal at March 6, 2011 10:19 AM

Rx'd - 17:26

Comment #60 - Posted by: Townsend m/27/5'8"/140 at March 6, 2011 10:20 AM

8:25 - RX'd

Comment #61 - Posted by: travis reese m/24/175/68 at March 6, 2011 10:23 AM

Retry of pic of Arnold after WOD on Sunday.

Comment #62 - Posted by: Mark Myhal at March 6, 2011 10:33 AM

4 RFT of:
21 pull ups (small jump to initiate the up motion)
21 dips (feet assisted)
115# deadlift, 15 reps
walking lunge, 30 steps


Then, 3x10 weighted sit ups (25#), 10 t2b, and 8 burpees for day 8 of my 100 day burpee challenge.

Comment #63 - Posted by: Sarah (22/121/5'4") at March 6, 2011 10:55 AM

Warm up:
- box jumps
-Brugner WU
- overhead squats
- Hollow rock
- super man

As RXd: 23:57

Comment #64 - Posted by: GWW5/46/m/200 at March 6, 2011 11:20 AM

Jim K.


16:27 Rx

Comment #65 - Posted by: KCPD CrossFit at March 6, 2011 11:23 AM

Rest day

Ouch, that Fran at the Arnold was pretty shoddy (especially considering the caliber of athletes they had on hand). This wasn't the Games/qualifiers or anything like that...what was the rush? I would think the main point would have been to show how CF perfectly marries intensity with form/technique. However, I saw lots of non-extended arms and almost parallel squats on the thrusters and "just about there" pull-ups.

Comment #66 - Posted by: eray at March 6, 2011 11:31 AM

whats the name of the song in the King Kong vid?

Comment #67 - Posted by: Nikee 17/ f/130/5'6" at March 6, 2011 11:32 AM

Epic stuff. History being made on many levels. Thanks CFHQ.

Comment #68 - Posted by: Denise Thomas at March 6, 2011 11:42 AM

12:15 rx'd

Comment #69 - Posted by: D. Swan at March 6, 2011 11:42 AM

As rx'd: 17.47

Comment #70 - Posted by: Espinosa m/26/5'11"/165 at March 6, 2011 11:46 AM


yesterday's shoulder press WOD:



Today is my birthday, so, I did the workout I have done on my last four birthdays.

age X pull-ups
age X push-ups
age X sit-ups
age X squats

3/6/08 age 49, 9:57
3/6/09 age 50, 8:29
3/6/10 age 51, 8:11
3/6/11 age 52, 7:47

Still getting better, even with the extra four reps. Thanks crossfit!

Comment #71 - Posted by: Kevin C. at March 6, 2011 12:03 PM

As rx'ed


Comment #72 - Posted by: Quinn McCutchen M/41/150/5'10" at March 6, 2011 12:03 PM

21:51 Rx'd.

Last set of muscle-ups chewed me up and spit me out.

Comment #73 - Posted by: james.patrick [M/48/66"/135] at March 6, 2011 12:03 PM

As rx'ed


Comment #74 - Posted by: Quinn McCutchen M/41/150/5'10" at March 6, 2011 12:04 PM

As Rx'd: 14:45

Comment #75 - Posted by: Barry Weidner- CF Generation at March 6, 2011 12:15 PM


As rx'd


Comment #76 - Posted by: Memuc at March 6, 2011 12:17 PM

Awesome Kevin!! Happy Birthday
Great pr Carole and happy rest day Fit Mom!

Combined a couple of last weeks cfwo as I am still weak from bad cold.

3 Rds 4 time:
400 meter run
95# Back Squat 15 reps
incline push ups, feet on bench, 15 reps


Laura f/48/5'7/150

Comment #77 - Posted by: power-girl at March 6, 2011 12:27 PM


Muscle-ups are a no go.
Pullups are sketchy (but improving)
Ring dips have to be assisted so there was no point doing 21 pullups and 21 dips per round


4 rounds for time

7 pullups (broken in to sets of 4/3.. I am happy to say I can finally do overhand grips)
7 ring dips (one foot resting on a box behind me)
15 deadlifts at 160#
30 alternating lunges (did this in the garage so was not able to walk around)

Happy Birthday Kevin and great presses Carole.

time: 16:29

Comment #78 - Posted by: JuliePlatt at March 6, 2011 12:34 PM


185# dl


Comment #79 - Posted by: duane at March 6, 2011 12:37 PM

I was hoping to get this in less than 15 min and got it in 12:47

Comment #80 - Posted by: wyatt52 at March 6, 2011 12:38 PM

20:56 with seated, dead hang muscle ups - including 7 in a row in the first round - a PR!

Comment #81 - Posted by: TRN III at March 6, 2011 12:38 PM

Jumping MU

Comment #82 - Posted by: Aaron Varcasio at March 6, 2011 12:41 PM

23:35 4 rounds: 1 strict chinup 1 ring dip x 7, 15 185# dl, 30 walking lunges

Comment #83 - Posted by: ccraft at March 6, 2011 12:51 PM

16:28 as Rx'd

Comment #84 - Posted by: Joe at March 6, 2011 12:51 PM

Someone asked earlier how do we know the reps were not called back as the video did not show beginning to end. It does not matter. The athletes were on display in front of a large crowd. A crowd mixed with non crossfitters that we wish to inspire and convey our sport to.

Comment #85 - Posted by: Kelly at March 6, 2011 12:53 PM

4 Rounds
3 muscle-up progressions
deadlift - 95 lbs, 15 reps
walking lunges 30 steps

Comment #86 - Posted by: Rggr at March 6, 2011 12:53 PM

15 PU/ 15 dips
205 DL
30 walking lunge steps

Great WOD...never make pizza your pre-workout meal!! Not doing that again!!


Comment #87 - Posted by: Rough Robbie at March 6, 2011 1:00 PM

MU got tough on that 3rd and 4th round so I ended up doing 1 at a time.
As RX 20:38

Comment #88 - Posted by: Keil at March 6, 2011 1:06 PM

As rx'd

This one snuck up on me and whipped my tail!

Comment #89 - Posted by: justaman - liberty, sc at March 6, 2011 1:10 PM

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

Subbed 7 MU's with 3 dips (banded) and 3 PU's. 7 rounds first round, 5 rounds 2nd and 3rd round, only 3 rounds last round because I tore my hand open. Did all PU's kipping except for 6 banded in the fourth round. This took forever.

Did 225lbs on DL for 5 in the first round and then went down to 185lbs for the remainder of rounds. Didnt feel like I was going to get through all of them otherwise.

Lunges were fine.

55:15 very disapointed in my effort today.

Comment #90 - Posted by: fitefire12 at March 6, 2011 1:14 PM

I did pullups instead of muscleups, 200 deadlift did it in 10:00!

Comment #91 - Posted by: Stephen at March 6, 2011 1:16 PM

As rxd

Comment #92 - Posted by: Jonblaze at March 6, 2011 1:18 PM

For anyone interested in providing feedback, constructive comments please feel free to respond to the following.

Friday, I sustained an arm injury while working at the box. Seems I have ruptured my biceps tendon. Have not had an MRI yet, so whether it is partial or complete remains to be seen.

My question to the CF community is while I got about recovering from this injury what are my options in terms of doing wods while I await possible surgery and go through rehab.

My concerns are doing WODs with nothing but my left side and thus becoming stronger in left than right, I'm right dominant. How can I balance that out while I don't have the use of my Right arm? Are there other areas to focus on; I know this involves some self-assessment?

Any advice, personal anticdotes, experience with programming for individuals in my situation would be of great help. I just want to stay active and minimize the loss in the gains I have made in the past two months.

Thanks to all who may respond

Comment #93 - Posted by: Sebastian at March 6, 2011 1:32 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3 225lbs x 3

As rx’d: 23:40
Foam roll after

Comment #94 - Posted by: Sesoku at March 6, 2011 1:33 PM

Kevin C.

Well done. Its been fun following your progress over the years.


Comment #95 - Posted by: Logan S at March 6, 2011 1:39 PM

arnold/fran video: saw way to many athletes not locking out those thrusters. cant believe they were counted as good reps.

Comment #96 - Posted by: desertfour at March 6, 2011 1:58 PM

12:10 rx'd

Comment #97 - Posted by: B-Mo at March 6, 2011 2:02 PM

Yet to get a muscle up!!
Subbed 3:1 C2B Pull ups/ Ring dips for muscle up!
21 Chest to bar pull up
21 ring dips (asst band)
15 Deadlift @155#
30 walking lunges

I think all the Arnold comp. still kick ass! No one can be perfect!

Comment #98 - Posted by: Juli at March 6, 2011 2:05 PM


Scaled to pack (135#) and subbed 7 MU progressions.


Comment #99 - Posted by: Pete at March 6, 2011 2:06 PM

anyone know what the fran times were?

Comment #100 - Posted by: Jason at March 6, 2011 2:08 PM

185# dls

Comment #101 - Posted by: mlt at March 6, 2011 2:11 PM

Where are you Bingo? It is Sunday. Where are your musing?

Comment #102 - Posted by: Bailey at March 6, 2011 3:08 PM

As rx'd: 13.47

Comment #103 - Posted by: M. Honcho M/32/5'10"/180 at March 6, 2011 3:08 PM



No Rings available...did 10 pullups to below chest x 4 and 10 below parallel dips...otherwise as rx'ed.

Comment #104 - Posted by: Dan at March 6, 2011 3:08 PM

Logan, Laura, Julie- thanks for the shout out. This may be the last year that I can continue to improve, but it sure has been fun while it lasted.

Comment #105 - Posted by: Kevin C. at March 6, 2011 3:16 PM

modified: no muscle-ups. Did 9 dips on dip-rack-thing, then 9 "muscle ups" on a bar.
-Deadlift: 105 lbs

Comment #106 - Posted by: Heather Szabo at March 6, 2011 3:17 PM

just got MUs so I didn't wanna do them in the WOD don't think I am ready for that...jumping muscle ups (rings about 3 fists above shoulders)
pretty happy...know I can get this time down once I can kip my MUs

Comment #107 - Posted by: Kendra Hall at March 6, 2011 3:23 PM


W/U: 250m erg row (relaxed pace, 0:47.1); 3 rounds of 5 pull-ups, 5 bar dips, 5 air squats; DL, 5x5 at 135-155-175-195-215.

As Rx: 10:24.

C/D: BP, 3x5 at 95-115-135.

Controlled drop on DL (no bumpers). Surprisingly, the walking lunges gave me the most difficulty today. Felt like my legs were as long as a giraffe's. I was on pace for around a 9 minute finish, until I hit a wall on the last round.

Comment #108 - Posted by: rjf (Since 07-20-07. WOD no. 995) at March 6, 2011 3:24 PM

24 / M / 5'9" / 135lbs

Scaled to
Bar muscle-ups
155lb deadlifts


I got stuck on the MUs in rounds three and four. I spent about ten minutes just standing around between reps, waiting for my pull-ups to recharge enough to get me over the bar. Probably should have scaled back to 3 or 5 reps per round.

Comment #109 - Posted by: BC at March 6, 2011 3:56 PM


Scaled to
Banded ring dips
banded PU
95lb deadlifts

Comment #110 - Posted by: Hinezzy at March 6, 2011 4:00 PM


Comment #111 - Posted by: Pete In Sun City at March 6, 2011 4:07 PM



Comment #112 - Posted by: Pete In Sun City at March 6, 2011 4:17 PM

26.17 with 155#


Comment #113 - Posted by: Logan S at March 6, 2011 4:31 PM


Subbed pullups/bar dips 3:1 for muscle ups, otherwise as Rx. Did bar dips after walking lunges due to layout of gym.

Absolutely kicked my butt, felt like I was going to die. Was finished with round two right around the 10 minute mark, and rounds 3 & 4 just fell apart.

Comment #114 - Posted by: Sheldon N (M/33/6'/183) at March 6, 2011 4:35 PM

22:24 (3 rounds)

Subbed 4 pull-ups / 4 ring dips for mu.

Comment #115 - Posted by: Ronnieboy at March 6, 2011 4:35 PM

jumping muscle ups
115lb deadlift

Comment #116 - Posted by: em :) at March 6, 2011 4:49 PM

rxd: 7:58

Comment #117 - Posted by: chris z at March 6, 2011 5:08 PM

21:11 as rx'd

Comment #118 - Posted by: SB at March 6, 2011 5:10 PM

Sunday musings (sorta)...

Wow...just getting to my computer for the first time this weekend after being in Columbus, Ohio for the Arnold Sports Festival. Both Crossfit Kids and Crossfit were well represented. As I did last year I handled the front of the Crossfit Kids booth, manning the microphone (what a surprise!) and doing some of the PR and interviews. We gave out 1500 Crossfit Kids wrist bands and put around 1200 kids through almost 1900 workouts! This in addition to spreading the news about both Crossfit Kids and Crossfit to literally anyone who stood still in front of the booth for a nanosecond.

To my great delight I was joined by Mrs. Bingo and Lil'bingo on Saturday. Lil'bingo (L1, CFKids) was a trainer taking kids through their paces on the CFK obstacle course. This spring he will be a CF Kids intern under the guidance of Jeff and Mikki Martin and the three Martin boys. It's good to be Randy White!

If you haven't seen a Crossfit Kids team in action it's hard to understand what a joyful experience they create for each child who participates. A part of the CF Kids HQ team was in Columbus (major props to CF HQ and Coach for the tremendous level of support they provided) and it was wondrous to watch them in action. Jeff and Mikki, Dan and Bob, Debbie and Todd, John and Esther, Danelle, Allison, and Jake, and the CF Kids themselves--Connor, David, Keegan, Duncan, and Jack--you just have to see it to understand what a treasure this group and this program is.

Forging the future of fitness, Crossfit Kids. We can all relax if Coach is going to grow our Crossfit table from the kids up! Crossfit + Kids = Crossfit Kids...= BIG FUN!

I'll see you next week...

Comment #119 - Posted by: bingo at March 6, 2011 5:11 PM

as Rx'd:


Comment #120 - Posted by: Ken Mitchell at March 6, 2011 5:14 PM

as rx'd


A first with multiple MUs (3 in a row)

Comment #121 - Posted by: ferb44 190# at March 6, 2011 5:22 PM

Jumping, 135 lbs DL- 18:27

Comment #122 - Posted by: Thinlizzie at March 6, 2011 5:41 PM


A little leary of the DL's. Last time I did this many at 225 I screwed up my back and ended up on steroids. So, I was way to careful on the first rd. Did rounds of 15 on the second round and 10's on 3 and 4. Muscle ups really held me back on round 4, I just can't seem to hold a false grip on my metal rings. I have to turn my wrists over at the top of the mu.

rd 1 2:14/2:28/1:04
rd 2 1:46/1:09/1:25
rd 3 2:15/2:13/1:34
rd 4 5:43/1:34/:52

Comment #123 - Posted by: Jim D. 50/M/165/5'11" at March 6, 2011 5:43 PM

sub'd 7x mu's for 14x pull-ups & 14x ring-dips
185lb deadlifts


Comment #124 - Posted by: gazaloo/m/46/165lbs/5'9" at March 6, 2011 5:47 PM

4 Rounds

7 Pullups
10 Dips
15 95# Cleans
30 Walking lunge Steps
Good Workout.
50 Sits.

Comment #125 - Posted by: dyagg at March 6, 2011 5:55 PM

You are absolutely correct Brad.

The ROM in that "FRAN" video at the Arnold Sports Festival was disgraceful. They are the top athletes representing CrossFit and the majority of them were not locking out their elbows at the top of the thruster and some very short reps on the pull ups.

The judges were a waste of time because they weren't even penalising them for the missed reps. I'm sure many people out there in the CrossFit community are thinking twice about the standards they should enforce when the "Open" begins.

If the top athletes can get away with that ROM and also having judges what example does that set for the rest of us.

Comment #126 - Posted by: Bob J at March 6, 2011 6:07 PM

subbed 21 PUs and dips. Also subbed in 30 air squats


Comment #127 - Posted by: lucien at March 6, 2011 6:07 PM


Did first two rounds at 205#, last two at 185#. Form was pretty ugly at the end.

Great WOD!

Comment #128 - Posted by: Jim 40/5'11"/170 at March 6, 2011 6:35 PM

Muscle-up progressions otherwise as Rx'd


Comment #129 - Posted by: Jeremy A. Olive at March 6, 2011 6:48 PM

Team WOD with clients

Comment #130 - Posted by: Mad Max at March 6, 2011 7:23 PM

TF Stumpf!

Comment #131 - Posted by: Chad at March 6, 2011 7:24 PM

Rx'd - 19:10

Comment #132 - Posted by: Alan M/45/180# at March 6, 2011 7:33 PM

11:48 rx. Low hanging rings, not much kip on muscle ups. Good for me though.

Comment #133 - Posted by: hillmanb at March 6, 2011 8:06 PM

My mom who knows nothing about Crossfit attended the Arnold Classic. She called me up today to tell me her exciting news. She mentioned how they could get away from doing mediocre pull-ups/form on the workouts. I could only laugh bc when I played this video afterwards, I noticed she was SO right. Oops!

Comment #134 - Posted by: apollo at March 6, 2011 8:13 PM

Scaled w/195# DL & 3 rds
Stalled MUs on 3rd round; need to pace MUs at start.

Comment #135 - Posted by: chavez at March 6, 2011 8:29 PM


Comment #136 - Posted by: B. Rhaly at March 6, 2011 8:42 PM


Comment #137 - Posted by: B. Rhaly at March 6, 2011 8:43 PM

20:30 as rx''s killed my time after rd#2

Comment #138 - Posted by: TRIPKASE m/38/160 at March 6, 2011 8:57 PM



Comment #139 - Posted by: Hypr at March 6, 2011 9:01 PM

36:23 as Rx'd

Retired Army First Sergeant
Clarksville, TN

Comment #140 - Posted by: mark nash at March 6, 2011 9:31 PM

11:48 as Rx'd

Comment #141 - Posted by: MarcusG 5'9" 165# at March 6, 2011 9:33 PM

12:12. Subbed jumping muscle UPS.155LB. deadlifts.

Comment #142 - Posted by: hillmang at March 6, 2011 10:42 PM

cfwu(1 set only of pullups & dips)

jumping muscle ups


Comment #143 - Posted by: Tim 34/5' 10/ 165 at March 7, 2011 12:04 AM

Muscle-up progressions
165# deadlift


I am posting this for my wife and I have to tell you how amazed I am with her. She is suffering with the stomach flu and still did this. First time she has ever done MU progressions and she still rocked it. Again, for me she is awe inspiring. Dead lifting with tears streaming down her cheeks due to the pain in her tummy... if only I had that in me... WOW. I love you Amy.

Comment #144 - Posted by: Jeremy A. Olive at March 7, 2011 12:13 AM

bar mu's

Comment #145 - Posted by: Mik at March 7, 2011 1:38 AM


Comment #146 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 7, 2011 3:49 AM

Matt Johnson: Re: yesterday's post.

yes, my legs are burnt toast with jelly. No worries about messing with me. I also thought for sure I missed something after finishing over a minute faster than Speal did last time... I'm glad I was recording.

I wish us luck with today's WOD...deadlifts may just kill me.


Comment #147 - Posted by: brian p m/34/5'8"/169 at March 7, 2011 6:36 AM


A slight jump during the muscle ups, rings one fist above head.

Otherwise as rxd


Comment #148 - Posted by: dan m at March 7, 2011 6:41 AM

well scaled this a bit:

4 rft
7 jumping mu's
15 155# DL (rds 1 and 2) 145# DL (rds 3 and 4)
30 lunges
18 min, stopwatch went kaput.

Comment #149 - Posted by: bert at March 7, 2011 6:50 AM

as rx'd - 18:04.

still very sore from a sprained back on the 5 x 3 DL max effort a couple weeks back and learned why I should not bounce heavy weights on the DL. These DLs were tentative but will take it.

Comment #150 - Posted by: KyleNYC 44/m/5'10"/180 at March 7, 2011 7:22 AM

As rx'd
(MU on pullup bar)


Expected to be much faster maybe still hurting from an extra FGB the other day.

Comment #151 - Posted by: LMD_Mike at March 7, 2011 7:42 AM

Subbed 21 p.u./21 ring dips for muscle-ups; 225#DL, 30 Lunge steps:

36:08- was disappointed, however I was laying on the ground afterwards, so I know I did my best!

Semper FI

Comment #152 - Posted by: WalkerBK at March 7, 2011 8:09 AM

I saw Austin do this at lunchtime of the level one cert in Milton, Ontario not two weeks ago. It was an awesome performance!

We tried it ourselves just a couple of days later.
8:51 rx'd (Mags)
16:14 rx'd (Larsh)

Comment #153 - Posted by: Maguid at March 7, 2011 8:18 AM


Nearly 4 minutes better than previous time. All squat sets unbroken, the handstand walks were a mess!

Comment #154 - Posted by: Edwin 28/M/68"/170 at March 7, 2011 8:33 AM

21:59 most of time spent on mu's.
weighing 217 now, on beyond the whiteboard, i at least was the only one at this wt and age doing wod as rx'd.

think i finally figured the 'trick' to mu's. now, just have to work on faster reps.

"pull up is more a row(get body parallel to ground), than a pullup. makes it much, much easier. for 2 yrs, i've been trying to pull up with body perpindicular to ground.

Comment #155 - Posted by: mtvet/45/6'/211 at March 7, 2011 8:39 AM

Regarding form, with so much money on the line this year, people will be trying to get away with everything they possible can. This is how the world works. I think what we're seeing isn't bad form, but a strategy.

Comment #156 - Posted by: mikes at March 7, 2011 8:56 AM


as rx`d. Bar MU


Comment #157 - Posted by: haavardm at March 7, 2011 8:56 AM



Comment #158 - Posted by: Ben S at March 7, 2011 8:58 AM

MU progressions, 135# DL, 11:22

Comment #159 - Posted by: RussA at March 7, 2011 9:37 AM


4 rnds

7 MU progressions (start from kneeling position with rings ~60" from the ground)
15 225# DLs
30 walking lunges


Comment #160 - Posted by: nutfam at March 7, 2011 9:45 AM

MUs not available at gym. my WOD;

4 rounds for time:
7 pull-ups/7 dips
205 DL X 15
Lunges X 30


Comment #161 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 7, 2011 9:46 AM

13:46 as Rx'd with bar muscle ups

Comment #162 - Posted by: Jette 41/M/5'11"/175 at March 7, 2011 9:53 AM

2 rounds in 7:44
exercise induced asthma???

Comment #163 - Posted by: dingrr 52/m/166 at March 7, 2011 10:27 AM

Completed four rounds of:

7 Pullups
7 Dips
15 225 lb Deadlifts
30 Walking Lunge Steps

Total time = 21:39

Comment #164 - Posted by: fosterww98 at March 7, 2011 10:38 AM

Nice shot of Venus Pools Jim!

Comment #165 - Posted by: Chaz at March 7, 2011 11:00 AM

scaled to 4 MUs per rd


Comment #166 - Posted by: brittk at March 7, 2011 11:09 AM

Four rounds for time of:
7 smith machine Muscle-ups
135 pound Deadlift, 15 reps
Walking Lunge, 30 steps


broken sets on DL. Need to work on for at the bottom of the lift.

Comment #167 - Posted by: andy r at March 7, 2011 11:16 AM

as rx'd


Comment #168 - Posted by: Adam W m/42/5'7"/178 at March 7, 2011 11:20 AM

Four rounds for time of:
21 bw smith row at 6th
21 Tri press 55 then 45 last 3 rds
45 pound Deadlift, 15 reps
step back Lunge, 30 steps


Comment #169 - Posted by: bev c at March 7, 2011 11:29 AM

as rx'd 22:38
that was hard, handful of misses on the MUs Mostly singles.

finished though!

Comment #170 - Posted by: Mike D M/27/6'0"/183 at March 7, 2011 11:38 AM

4 rds for time:
7 Pullups/7 Dips (pre-exhausted on muscleups)
15 155 lb Deadlifts
30 Walking Lunges with 20# DB twist.

Comment #171 - Posted by: gatorhill at March 7, 2011 12:01 PM

17:06 as rx'd

Comment #172 - Posted by: Jdude at March 7, 2011 12:09 PM

Kong - where was kristen clever? where was kristen clever on this?

Comment #173 - Posted by: rtflores at March 7, 2011 12:16 PM

16:02 as RX'ed.

(ALMOST had the first set of MUs unbroken. Woulda been a great moment for me)

Comment #174 - Posted by: bdiggle at March 7, 2011 12:24 PM


21 pullups/dips for mu
185# dl

i felt horrible today. wanted to stop after 3 rounds, but pushed through the 4th.

Comment #175 - Posted by: Matthew at March 7, 2011 12:31 PM


Completed four rounds of:

7 Pullups
7 Dips
15 225 lb Deadlifts
30 Walking Lunge Steps

Total time = 13:41

Love it =)

Comment #176 - Posted by: Peter Jansson at March 7, 2011 12:38 PM

congrats and great work to all that kicked butt at the arnold!
to all the form nazi's and "wanna be" greats complaining..."FU" until your vids on the mainsite :)

Hell Yeah baby!

todays WOD 14:32...CF rocs!

Comment #177 - Posted by: danlau at March 7, 2011 12:39 PM

7 Pull-ups
7 Dips
15 Deadlifts @ 135#
30 Walking Lunges


Comment #178 - Posted by: AT at March 7, 2011 12:50 PM

Had to scale

4 rds for time
185# deadlifts 15 reps
25# db walking lunge 30 steps


Laura f/48/5'7/150

Comment #179 - Posted by: power-girl at March 7, 2011 12:52 PM

Four rounds for time of:
21 Pull ups (120 pds assist)
21 dips (120 pds assist)
115 pound Deadlift, 15 reps
Walking Lunge, 30 steps


Comment #180 - Posted by: ewizzle at March 7, 2011 1:05 PM


Did 9x2 Hang Power Snatch: Managed 170 for both my last sets. Felt good.

Then today's WOD Rx'd:


Pretty pumped about that time. Played to my strengths a lot.

Comment #181 - Posted by: Jordan D. at March 7, 2011 3:23 PM

Subbed 20 dips and 20 pullups for mus.
Haven't done dls in awhile, they felt heavy today. I have been feeling a bit tired and rundown, not real happy with my work today.

Comment #182 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 7, 2011 3:26 PM

Subbed 3 pullups and 3 dips for mus. Assisted. 185 deadlifts. 3 rounds in 30. I know i know. I'm working hard though

Comment #183 - Posted by: Sean lacy at March 7, 2011 3:36 PM

WU,400m run, 500m row:


9:25 rx'd


hit a wall on the DL's after 2nd rnd. legs still recovering from the weekend. short rest then.

strict Pullup x17
Flight simulator: 7:40'ish. broke up set of 50's because I'm lazy and not coordinated today.

is it time for a day off yet?


Comment #184 - Posted by: brian p m/34/5'8-1/2"/168 at March 7, 2011 4:38 PM

Jumping transition muscle ups with separate pullups

Comment #185 - Posted by: goose M/25/6'/190 at March 7, 2011 4:58 PM


As rx'd

Comment #186 - Posted by: Brandon Burritt at March 7, 2011 4:58 PM

Modified: 18:55
Max Rep Pullups - 7,5,4,3
10 Dips
15 DL - 125#
30 Walking Lunges

(Go heavier on DL. Messed up wt. and didn't want to stop once started)

Comment #187 - Posted by: liv4tris at March 7, 2011 5:10 PM

as rx'd 21:35

Comment #188 - Posted by: Jeff Gebbie at March 7, 2011 5:12 PM

WOD #49 - Done on 3/7/11. Reason number 9,462 to lose some weight, be able to get a muscle up and not have to do pullups and dips x 3! Man, seemed like I would never be done.

4 rounds of:
21 85lb assisted, close grip, palms in, pull ups (broken up)
21 70lb assisted dips (broken up)
15 x 225lb deadlift (unbroken)
30 steps walking lunge (unbroken)

Greg A.'s warmup (no pullups or dips)
WOD time - 34:25


Comment #189 - Posted by: Pat Overton at March 7, 2011 5:41 PM

As RX'd

Comment #190 - Posted by: Matthew Burritt at March 7, 2011 5:43 PM

16:04, jumping m/u

Comment #191 - Posted by: B Friedman at March 7, 2011 6:05 PM


scaled to:
14 assisted dips
14 pullups
15 DL, 100lbs
50 walking lunges

didn't hit the start button on the stopwatch, so ballpark guess = about 25 minutes.

the pullups degenerated into jumping pullups in round two...
was a tough workout for sure. didn't help that the globo gym was PACKED!

Comment #192 - Posted by: erin at March 7, 2011 6:39 PM

16:45 did jumping muscle ups

Comment #193 - Posted by: greg 39/6'3"/216 at March 7, 2011 7:13 PM

Bar muscle ups 16:15 rx'd
DL's were surprisingly slow as the weight wouldn't normally trouble me at all. Must've been a tough week!

Comment #194 - Posted by: Munk at March 8, 2011 4:24 AM

For all of you putting down on the athletes at the arnold fest and their form, JUST SHUT YOUR MOUTHS, i can't handle the fact that you all wine SOOO much, disgraceful this disgraceful that just shut up, you werent there throwing down with the best athletes in the world nor have you been to the finals in the crossfit games so how the hell do you know what it takes or what the judges are looking for, show some fricken respect to our top notch athletes who all put forth an amazing effort at the arnold and a big shout out to all the staff that made this event possible for the athletes

Comment #195 - Posted by: Matt at March 8, 2011 5:41 AM

As rx'd with bar muscle ups 22:47. Legs are still jello from the back squat handstand wod. Deadlifts were the only real hard part on this one

Comment #196 - Posted by: Chris B. 18/150/5'8" at March 8, 2011 6:18 AM

23 minutes-

41 kipping pullups, 43 jumping
84 dips
120 lb deadlifts

Comment #197 - Posted by: Azaz at March 8, 2011 6:48 AM


Comment #198 - Posted by: josh wells at March 8, 2011 7:27 AM


Comment #199 - Posted by: josh wells at March 8, 2011 7:28 AM

as Rx'd:



Comment #200 - Posted by: PhArLoW at March 8, 2011 7:29 AM

18:24 rx

Comment #201 - Posted by: Raph at March 8, 2011 7:36 AM

25 pullups
25 dips
225# deadlift X 15
20 walking lunges

Comment #202 - Posted by: Dan W. at March 8, 2011 7:59 AM

as Rx'd:


Comment #203 - Posted by: TJO 43/185 at March 8, 2011 8:07 AM

9:34 @ crossfit snohomish

Comment #204 - Posted by: JDisch at March 8, 2011 8:17 AM

Partner assisted muscle-ups. Still can't get em by myself...

Comment #205 - Posted by: bill wilhelms at March 8, 2011 8:47 AM

2 pullups / 2 dips per muscle up *dips were with 10# assist
15 deads @ 155#
30 walking lunges

Comment #206 - Posted by: Carole F/52/5'6"/133 at March 8, 2011 10:43 AM

32 yom, 190 lbs

27:00 as rx'd

Comment #207 - Posted by: Jeff Weltmer at March 8, 2011 10:43 AM


21 pullups / 21 dips per round
all else as rx'd


Comment #208 - Posted by: JackM at March 8, 2011 11:42 AM


Only used 135lbs for deadlifts. Remainder as rx'd.

Comment #209 - Posted by: James at March 8, 2011 12:36 PM

14:08 as rx'd

Comment #210 - Posted by: gepeto at March 8, 2011 1:21 PM

As rx'd, 19:40.

Clearly, I need work on the muscle-ups. As my posterior chain fatigued, I started failing a bunch of these in the later rounds, and this sucked up a lot of time. Deads and lunges unbroken.

Comment #211 - Posted by: Mel/38m/5'10"/175 at March 8, 2011 2:36 PM

205 pound Deadlift
First two muscle-ups (MU) on rings unassisted. Fourteen MU on the bar with a 2" band assist. Remaining 12 reps were chest to bar pull-ups with 2" band assist.
Lunges as Rx'd.

Comment #212 - Posted by: John M/52/5'10"/169 at March 8, 2011 2:48 PM


Comment #213 - Posted by: Jeff & Charity @ CF Snohomish at March 8, 2011 2:57 PM

Four rounds for time of:
10 Pullup
10 Ring dip
135 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Comment #214 - Posted by: DCE at March 8, 2011 5:15 PM


as rx'd except with bar muscle-ups


Comment #215 - Posted by: Kevin A. at March 8, 2011 6:27 PM

*12:23 is what i meant to put. sorry for double post

Comment #216 - Posted by: Kevin A. at March 8, 2011 6:27 PM

As Rx

Comment #217 - Posted by: medic8 at March 8, 2011 7:49 PM


sub jumping muscle ups, and scaled down to 205 deadlift

Comment #218 - Posted by: Dexter 18/6'0"/145 at March 8, 2011 9:32 PM

15 pullups
15 bar dips
15 x 225# DL
30 x walking lunges (15 per side)

22:10. i haven't felt as sick or in so much discomfort after a WOD in probably close to a year. may have been a little easier without a cold, but this was TOUGH.

Comment #219 - Posted by: Slav 23/M/68"/165 at March 9, 2011 6:27 AM

14:00 as Rx'd.

Comment #220 - Posted by: Edwin 28/M/68"/170 at March 9, 2011 8:05 AM

13:27 with 185# deads.

I did something I've never done before with this one. Started the clock and quit after 1 round feeling to sluggish. Got down on myself, starting again, and put together a half decent time! Anyone ever eperiance this? I think I could have done this in under 12:00 had I not done a full round warmup (especially for the MUs)

Great workout.

Comment #221 - Posted by: T at March 9, 2011 8:43 AM

6 PU 6 Dips
95 dead
30 lunges
4 rds

Comment #222 - Posted by: footdoc at March 9, 2011 8:47 AM

Didn't feel too well today; WOD really wiped me out for remainder of day.

43:00 as rx'd


Comment #223 - Posted by: DReiss at March 9, 2011 9:30 AM

14:50 with mu progressions (ring row into dip)

Comment #224 - Posted by: thesomnambulant at March 9, 2011 10:23 AM

subbed 9 ring dips and 88kgDL


Comment #225 - Posted by: Jack - Hitchin at March 9, 2011 10:34 AM

BrandX scaled Pups/porchish

4 Rounds for Time:
3 Muscle up progressions (3 pullups/1 dip)
95lb Deadlift, 15 reps
walking lunge - 30 steps

Could only do 3 rounds, legs (and rear) felt like they were going to explode.


Comment #226 - Posted by: BigCurly13 at March 9, 2011 11:10 AM

As rx'd


Comment #227 - Posted by: mark kimrey at March 9, 2011 11:33 AM

29:28 as RX'd

Comment #228 - Posted by: Ukkrew at March 9, 2011 12:44 PM

The start of 3 days out with the Flu

Comment #229 - Posted by: onepostandimout at March 9, 2011 1:57 PM

as RX'd


Comment #230 - Posted by: Aaron at March 9, 2011 3:08 PM


Sub muscle ups for 3/3 pullups w bands/dips
115# deadlifts
Lunges in place


Comment #231 - Posted by: Sharlene at March 9, 2011 3:14 PM

23:39 for 3 rounds
Major problems with the muscle ups today, for some reason!

Comment #232 - Posted by: Kevin C. (M/52/5'11"/172) at March 9, 2011 3:37 PM

3Pull ups + 3 Ring
135 pound Dead lift


Comment #233 - Posted by: do1 32/5'11"/165 at March 9, 2011 9:10 PM


Four rounds for time of:
3 Muscle-ups -or- 7 progressions
135-155 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Comment #234 - Posted by: JT at March 9, 2011 9:19 PM


Comment #235 - Posted by: amped 36/M/195/6' at March 10, 2011 4:39 AM

Had to sub 21 pull-ups and 21 dips for MU since the gym does not have rings. I'm SURE MUs would have been faster, if not easier too.


Comment #236 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 10, 2011 11:08 AM

4 rds
7pullups \
15 dips on bench /(sub for 7 muscleups)
15 reps DL 185# 1-20, 155# 21-60 -60reps at185 was too heavy
walking lunge, 30 steps


This was real tough!! toughest wod in a while.

Comment #237 - Posted by: knodes at March 10, 2011 11:31 AM

12:12 jumping muscle UPS.155 lbs

Comment #238 - Posted by: hillmang at March 10, 2011 12:02 PM

CFWU x 3

4 rds
Mod'd pullups w/ ring dips x 7
#185 x 15
30 WL paces


Comment #239 - Posted by: F15E_WSO/M/48/180 at March 10, 2011 1:17 PM

Time unknown
scaled DL from 95-135-185-225 (as working warmup)
MUs as rx'd, lunges in place

Comment #240 - Posted by: Ajax at March 10, 2011 1:54 PM

had to sub 3/1 pull-up/dip for muscle-ups



Comment #241 - Posted by: Toby D at March 10, 2011 2:30 PM

As Rx'd.

"Mrs. Miyagi"
Scaled to 3 pull-ups and 1 ring dip for each muscle up. And 155# deadlift. Rest as Rx'd.

Comment #242 - Posted by: Miyagi m/31/168.2# at March 10, 2011 6:01 PM

As rxd, 14:23

Comment #243 - Posted by: Mad Max at March 10, 2011 8:15 PM


Comment #244 - Posted by: therozfather. 31/M/194 at March 11, 2011 1:40 AM

3 rounds for time of:
21 smith pullups 6th
21 tri press 65#
65 pound Deadlift, 15 reps
Walking Lunge, 30 steps


Comment #245 - Posted by: gerald c at March 11, 2011 6:15 AM


4 rnds:
7 pull-ups
7 band-assist dips
15 DL, 155#
30 walking lunge steps


Comment #246 - Posted by: mom to five at March 11, 2011 7:36 AM

Subbed 21 pull ups and 21 close grip pushups for muscle ups


Comment #247 - Posted by: al deezy at March 11, 2011 3:13 PM

I did this workout on 3/11/11. I did the elliptical machine for 5 minutes, burning 70 calories. Then I did one round of the CFWU plus the lower ab isometrics. I also did the TRX OH squats and the Y, T, and reverse Y (1 set of 12). I went light on the pull-ups and dips due to the workout today. I've been following the Brand X scaling and have been following the Pack or the Porch scale.

4 rounds for time of
3 muscle ups (3 pull-ups & 3 dips per muscle up since I don't have rings)
155 lb. Deadlift, 15 reps
Walking Lunge, 30 steps

Finished in 36:57.

The first two rounds of pull-ups I did kipping pull-ups. I really felt that my left arm is much stronger and noticed that it was pulling before the right arm. The last two rounds of pull-ups I did assisted with 70 lbs. assistance. I felt slow and tired today. My foot was really hurting too.

Comment #248 - Posted by: RJB7 at March 11, 2011 3:48 PM

Subbed 120 lb lat pulldowns and dips for muscle ups. The rest as prescribed for pack. Total time 14:18

Comment #249 - Posted by: PhilH m/40/5'10'/210/Crossfit Bday: 10 Sep 10 at March 11, 2011 7:06 PM

CFWU-3. From home. Pushups all rounds. PU 2nd & HSPU 3rd. No dips. Superman. Burgener.
Disapp w/time. MU not too bad. DL tougher than I thought they'd be. Broke last 2 sets to 11+4 & 10+5. Tech a little suspect. Don't think knees were out as good as the could be. Need to go faster on lunges!

Comment #250 - Posted by: jrm at March 13, 2011 5:41 PM


14 c2b pullups / 14 pushups for mu's


legs fried from 100 back squat yesterday...lots of room for improvement on this next time!

Comment #251 - Posted by: MikeyPaul/m/29/170/5'8" at March 13, 2011 5:42 PM

as rxd 13:00

Comment #252 - Posted by: Chewuchjeff m37/5'9"/193 at March 13, 2011 7:21 PM

Scaled to 3 rounds.

18:21 min

Comment #253 - Posted by: CER - M/36/200/6' at March 14, 2011 9:47 AM

4 rounds

7 strict pullups, 20 lb. vest
7 bar dips, 20 lb. vest
185 lb. deadlift, 15 reps
walking lunge, 30 steps


Comment #254 - Posted by: cbecker at March 14, 2011 2:26 PM

Four rounds for time of:
21 leg assist dips at rec
21 bw row at rec
65 pound Deadlift, 15 reps
Walking Lunge, 30 steps

about 31 minutes

Comment #255 - Posted by: Bells 38/190 at March 14, 2011 3:32 PM

Four rounds for time of:
21 leg assist dips at rec
21 bw row at rec
65 pound Deadlift, 15 reps
Walking Lunge, 30 steps

about 31 minutes

Comment #256 - Posted by: Troy k at March 14, 2011 3:34 PM

struggled, did ~9 hours after previous WOD, subbed 3 Pullups / 3 Dips per MU and scaled back to just 2 rounds: 12:51.

Comment #257 - Posted by: dsm19 / 32 / 6'0 / 210 at March 15, 2011 5:54 AM


Comment #258 - Posted by: Rosie in Atl at March 15, 2011 6:12 AM

35/ m

Jumping muscle-ups.17:19 225 lbs.

Comment #259 - Posted by: kgw at March 15, 2011 12:57 PM


As Rx'd. 21:26

Comment #260 - Posted by: denob at March 16, 2011 12:38 PM


Comment #261 - Posted by: Chris O. M/41/5'10"/210 at March 16, 2011 3:10 PM

2011-03-19: Sub 10rds(3,6,12)@18:27. Rnds@1:08-2:32.

Comment #262 - Posted by: gs at March 19, 2011 7:50 AM

9:01 : bar muscle-ups instead ring muscle-ups
good wod

Comment #263 - Posted by: J-F/20/5'9/163 at March 21, 2011 3:20 PM

4 rounds for time:

7 muscle-up progressions
135 lb. deadlifts, 15 reps
walking lunges, 30 steps


Comment #264 - Posted by: Gerard Dawson at March 22, 2011 9:28 AM

Four rounds for time of:
20 Pull-ups
30 Dips
15 Deadlifts w/ 95 lb dumbbells
30 Walking Lunges


Lost some time by running back and forth between crowded equipment at a crappy company gym, but alas, I was pretty destroyed by the end of this, so perhaps I needed those breaks.


Comment #265 - Posted by: Kent at March 22, 2011 2:00 PM


Comment #266 - Posted by: Faleep at March 24, 2011 6:24 AM

Rowed 500 meters, CFWUx3 (subbed pushups for dips, no pu's)

BrandX Pack Scaling (no rings, modified)

4 RFT of
7 pu's, 7 dips
15x135 deadlift
30 ft walking lunges


Comment #267 - Posted by: Chris Newport at March 25, 2011 7:11 PM


4 rounds
7 jumping muscle ups on a bar
92k deadlift (90%)
30 step walking lunge

used the top bar of a smith m/c for the muscle ups. it's square but worked perfect. i can reach the bar standing comfortably with heels on floor and arms overhead. i put my feet forward so i was leaning back and rocked forwards and back. i'll work up to a swing. it works better than anything i've used so far.

Comment #268 - Posted by: zenoperegrinus at March 29, 2011 2:19 PM

subbed 1 strict pu and 1 bar dip for 1 MU


Comment #269 - Posted by: MoGreene at March 30, 2011 4:50 AM

2 rounds


Comment #270 - Posted by: Manchild at April 10, 2011 8:56 AM

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

Warm Up: Greg A's warm Up, ten reps per exercise.

WOD: 41:04

7 Muscle Ups: Did bar muscle ups on a curved bar. The bar was about 6 inches past my highest reach. The bar was bent down slightly. I put my left arm over first and then my right. These definitively were the thing that slowed me WAY down, but I did every one. :-) Now I need to work on getting both elbows over at once.

15 225lb Dead Lifts: The knurling on these bars was almost non-existent and it made it tough to hang onto. I did these in 3 sets of 5 just trying to hang on. I refused to use a hook grip or an alternating grip though.

30 lunges: cake, a little gasser but not much.

Scaling would have made me much faster but I was glad to do this one like I did...

Have Fun, Train Hard,


Comment #271 - Posted by: Crossfit Billy at May 2, 2011 9:31 PM



Comment #272 - Posted by: Doug at May 4, 2011 2:33 PM


4 rds
7 assisted MU's w/ a blue band held in a squat rack at ring height
225# DL, 15 reps
30 walking lunge steps


I feel like I'm going to get my first muscle up soon....

Comment #273 - Posted by: Bill Gibson at May 26, 2011 7:33 PM

3 rounds 19minut (7,5,3 muscle-ups)

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