April 1, 2011
30 Muscle-ups for time
Brandon Pastorek 4:20. Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 100326.
For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.
"The Position: Part 1-The Double-Under" by Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]
"The Reebok CrossFit Open in Their Own Words: Week 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]
Brandon Pastorek on today's WOD - video [wmv] [mov]
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
Posted by lauren at April 1, 2011 5:00 PM
- Douglas Adams
Now I just gotta figure out where to hang my rings.
The NAVY base doesn't ALLOW rings?! Anyone else run into this issue?! Crazy.
They allow knife fighting, wrestling, big dudes throwing around dumbells high on creatine, but not rings? Come on now!
Graham Holmberg. 2011 champ. Modest. Seems like hes got the same type capacity as Mikko. I love that he has a smoking 5 k time and a beastly ground to overhead. thats broad capacity. Go holmberg
Graham brings up an interesting idea. He wants to be the first back to back champion...is this possible? Does anyone think in the next 50 years there will be multiple back-to-back or even three peat champions? Will the previous year's winner ever be the odds on favorite?
Its going to be fun to watch...that's for sure.
Anybody ever just get really gassed from a 3day wod and need more than 1day off? Also i have a small tear in my shoulder and am in p.t. Having problems with anything overhead. Any suggestions on the above? Please help
Angle 49 yr
Nice start to the cycle. Got caught up today; postponed WOD 2 until Saturday.
N.B. The Bar MU demo video on the "Exercises and Demos" is none other than Matt G. Long time, no "see", Brother!
Just remember to listen to your body. The 3 on 1 off isn't for everybody - some need more, others need less. Just because everyone else is doing it, don't push yourself into pain.
Can't wait. Ive been working really hard on these things. (Muscle ups I mean)
GO Graham! The Next shirt is going to say the Underdog! HAHAHA! It will be nice to see a back to back! YEAH YEAH! ok so my Picks for this year games! anyone wants to do a Fantasy Crossfit League? my picks: Graham Holmberg, Rich Frowning, No Name Crossfiter, Pat Sheerwod, Chris Spealler.
Possibles in my other Picks for Matt Chan,Graham Holmberg, Rich Frowning, No Name Crossfiter, Pat Sheerwod, Chris Spealler. HAHAHA! This is fun. have a nice one everybody, Did 10 rounds + 9 DLs today of WOD 2. yeah yeah.
Are you freakin kidding me!?!?!
Been waiting for this workout to pop up for quite some time.
Will be excited to hit this tomorrow.
try 3 on one off, 2 on one off - fits nicely into the week and it works better in terms of recovery.
re the shoulder, my advice is to get an MRI, find out exactly what's wrong and then take advice from an expert.
I agree 100% with John B! At almost 46 I really rely on my body to tell me when to rest and when to train. I have found that I usually only get 3 workouts per week and rest 4 days and I am still getting good results. It just seems that life and my body's need to rest get in the way of the 3 and 1 routine. Hope that helps.
I totally agree with JohnB. If 3 days of tough wods are too much, just cut back. There are many ways to do it. (3 on 1 off 2 on 1 off) would be the classic one. You could also do the normal (3 on 1 off) but use one of the "on" days for just focusing on technique and/or mobility and not go heavy. If you do it like the latter example you can still do pretty much the same movements that are prescribed in the wod, only at lower intensity. For example if today would be the technique/mobility day you could work on transitions in muscleups and some mobility work for shoulders instead of normal wod.
Good Luck Graham!! First back to back Crossfit Champion sounds awesome!
I am 44 years old and have been doing crossfit for about 5 years. I have found that my body responds best to 3 on 1 off, followed by 3 on 2 off. Try it or any other sequence for 30 days see how your body responds and adjust from there. Good luck.
Here comes 40 posts on how come it's 3:1 pullups/dips...
"A pint of sweat, saves a gallon of blood."- General George S. Patton
I've had muscle ups for a while now, and frankly, the 3:1 (6:1 really) sub is really excessive. I mean, come on...muscle ups aren't *that* hard, are they? I suppose the sub is just insofar as it encourages people (through unnecessary suffering) to just figure it out, stick their faces into the 'window' between the rings, and push it out.
ok...muscle ups...why cant people do them?
-a lot of people can do lots of pullups and dips, but they still can't do a muscle up...why?
-it's not that they dont have the components (pullups/dips), they do, it's just that they're missing the critical element (the transition)
-the transition - moving from end of pullup to bottom portion of the dip on the top of the bar
-so how do you get better at the transition? do you just do a million and one pullups and dips? NO
-first step is to work on your pullups...but work them smart (get them chest to bar, then sternum to bar, then waist to bar) pull explosively...like you really want to fly over the bar
-it may be helpful to do pullups with a false grip as this will help with the transition. also thumb over the bar as opposed to under the bar may work well too.
-second part is to do dips...not neccessarily a billion of them, but do deep dips (slowly increase depth in each rep as to not screw up your shoulder. your goal should be to dip shoulder to hand). these deep dips will help you get out of the bottom of the muscle up and finish the rep.
-third part is to work the muscle up...using the false grip, explosive explosive explosive pullup (more explosive---higher the pullup---easier the transition---you get the muscle up!!), and then dip to lock out.
-where ever you are doing muscle ups (bars/rings) it will be a good idea to practice your pullups and dips there.
-what now? so you got your muscle ups....if you want strength you should work to clean up your kip. each rep, each set, each workout session decrease your kip until you can do deadhang muscle ups. these are much harder then kipping because you actually have to work through the transition, not power through it with your kip assist.
-so what did you learn? 1)develop your false grip very explosive pullups. 2)develop your deep dip. 3)do the muscle up. 4)clean up your muscle up.
-what not to do? 1)attempt muscle ups without developing the above skills. 2)attempt muscle ups without a solid pullup/dip foundation. 3)doing 120 pullups/dips for time because i guarantee you that your form will deteriorate throught the workout, and thus you will just be doing regular chin to bar pullups, and regular 90 degree dips...which do not help you with the muscle up (because its all about the transition!!!)
This one is going to be a gallon of sweat and a gallon of blood from my hands
So since we're seeing MU's on the main site I'm going to take that as a confirmation that we won't be seeing them in sectionals...
Well, 120 pullups and dips it is! :) Any recommendation on how to do it? 4 pulls then 4 dips? Or just 120 and 120?
So are bar muscle ups considered as RX?
I'm new to MU's and I can only do them using a bar right now.
So, what's the ratio of bar-MU's to ring-MU's? Are they equally tough? I somehow doubt the ratio is 1:1.
Who has watched Lacee Kovács' WOD for #2? I think the reps are incredible, however most all of his box jumps do not meet the "strict" standards they posted in the video. They stated they were going to be strict on the video yet they let his score count? It also says his score was validated by a crossfit gym. Who's regulating these gyms and the standards they are allowing to happen? This WOD was again incredible it just does not meet the standards provided for this event if you ask me. Any thoughts?
Yeah, but don't you think 120 pullups/dips is excessive? I don't think that 30 MU = 120 Pulls/Dips. Just my opinion. But I also don't do kipping pull-ups I do dead-hang and 120 takes me forever.
I have been doing the WOD's for a bit now and I have a question.
I weigh 170lb and I'm 5"11 with the fastest metabolism in the world. It's really difficult for me to gain any weight at all.
I would like to gain more muscle mass and definition yet continue with the functionality of crossfit. Does anyone recommend body building along with crossfit, or should I keep to the prescribed WOD"s.
#19- I agree, bar MU's seem a little easier, but they are what I can do right now.
Crossfit Sri Ram Ashram, India
Arvind - 8:50
Rajpal 3:59 (15 reps)
Ravi 6:08 (15 reps)
Bachendra 4:16 (jumping)
Shubham 6:19 (jumping)
Vikash 6:27 (jumping)
Prakash 17:01 (60 pull ups/60 dips)
# 23- I am right there with you Chris. I weigh 155 and in great shape from cross fit but would like to gain more mass. I drink and eat protein after and eat like crazy with a crazy fast metabolism. Advice on this topic would be appreciated!
#27 Joe C:
Google it brother.
Seems to me like it's a 4:1 rati, but anyways, I am also wondering about the bar MUs in comparison to the ring ones. Anyone have any advice?
I learned how to to a MU on the bar, then I switched to the rings once I got them. Now, going back to the bar I find it much harder and the rings very easy.
In my opinion, one bar muscle up is just as tough as a ring muscle up.
April fools! It's fran. Right????? Riiiiiiiiighhhhhtttttt?
Joe C and Chris, I feel you guys, i work with a fast metabolism too. my advice would be to hit some heavy lifts before you WOD. just one lift per day 4 times a week, those moves being the squat, deadlift, benchpress and overhead press. Push the weight, either a 5 by 5 or a 10 8 6 4. Obviously not on the same day as a crossfit strength day, but on the circuit days etc. It may help some, while not interfereing with your WODing, and thus allowing you to stay fit too. The other option would be to do starting strength for a couple months, then worry about getting back into crossfit shape.
For you guys looking to put on muscle and still be in crossfit shape, try crossfit football.
To gain weight, you have to be ok with being a little slow for awhile. Try only wodding twice a week, and liftifting really heavy things 3 or 4 days a week. Your intake needs to not just be protien, but really high calorie, you can do that with clean food, just needs to be a lot, if not, all the protien in the world wont make much difference because your body will be using it as fuel rather than building blocks, you have to give your body other sources of fuels so it doesn't burn off your muscle building protien intake. Like Rob Orlando says "pick up heavy things all the time", you do that and eat a ton, your testosterone will go up and you'll build mass.
K, so I was doing front squats yesterday, and I couldn't figure out where to place the bar! It was incredibly uncomfortable when I rested it on the front of my shoulders (i.e. I have bruises now), so I slide a few fingers between the bar and my shoulders, but there is no way that is the best way to do it. Any advice??
Why does the Main Page never post any swimming workouts? If CrossFit is about anytime anyplace, isn't the water one of those places?
If you want to try a good swimming WOD:
We throw 2min of crucifix flutter kicks per round too, in order to strengthen swimming muscles.
I can do muscle ups, but I don't think that I can do 30 yet. My question is, should I do as many muscle ups as I can and then implement the 3 to 1 rule for the remainder? Or should I just do 120 pu, and 120 dips?
#36 AndreaM... I am by no means an expert on this but, as an idea, try to cross your arms grabbing the bar in an x pattern. With your right hand close to your left shoulder and vise versa (hands on top of the bar) and try to get your elbows parallel to the ground. It should give you more muscle tissue to rest the bar on instead of your shoulder bones. Also, you can try to lower the weight and gradually build up as your shoulders get stronger.
30 M.U.'s 2:56. I'd like to add to the debate by saying that in my opinion bar muscle ups are quite a bit harder than the rings.
I watched Rob Miller's great three part Muscle Up progression videos, and did my first muscle up. Now it's time to work on the double unders and handstand walking.
curious... why are cfmus with rings only? mus on a a bar seems like a more realistic functional movement, yeah?
@ Joe C. & Chris & Jon & Jesse... I seriously hope that you have incorrectly stated your desires above. If you are looking specifically for 'mass' you won't get it while continuing to be a good, functional CrossFitter. I'm hoping that you are referring rather to strength and confuse it with mass like so many people do. You can very easily gain strength while maintaining functionality. Why anyone would want to get big is beyond me. Big does not equal strong. Look at Spealler and Berger. Jesse, you don't have to be slow while getting strong, at least not greatly slower. Your metcon times may see a small loss but likely not. As for gaining that strength, you do need to pick up heavy things a lot more often... correctly. But don't neglect the metcons if you still want to be a good CrossFitter. You will have to tip the balance towards more lifting but as you transition back into metcons you will gain back any lost time and more very quickly.
These ratios for muscle ups are insane, surely 240 reps dont equat to 30 muscle ups.
Had to jump assist after some reps. No issues with the deep dip portion, they feel the same as deep bar dips to me, but need to work on my high pull and transition.
Seems to be a few folks whining about the number of pull ups and dips required to match the 30 muscle ups. CrossFitters complaining about a high workload just doesn't seem right to me. I can do the 30 muscle ups, albeit, on a bar only, but I am choosing to do 150 pull ups and dips for time instead. I'll hit the MU's some time soon. Read that Patton quote folks, the man knew of what he spoke.
6, 11, and12, Thank you very much for your advice! U people are awesome! Angestone
For those worried about metabolisms functioning too fast .... travel around the Sun 20 or 30 more times and Mother Nature will cure your ills. Best of luck
Recovering from a/c tear hence only 60 ring PU + 60 dip :(
Are you competing in the games? If so good luck.
I always look at your times before I start.....something to shoot for but unable to match.
Sweet! Might need a calendar not a stopwatch, but I'm in!
And on weight gain/strength gain I totally agree with Comment #42!
120 pull-ups and dips- 21:00 minutes / weight assisted pull-ups
60 x 90deg muscle ups
5 x 30secs on/30secs off
1)Hang in bottom of skin the cat
2)Top of bridge up
I don''t have the room to hang my rings to do full muscle ups. 90deg muscle ups with feet on floor. Looks like a ring row muscle up I guess.
I have not done cross fit for atleast 1 1/2 years . I jumped back into it last week. The last work out on Wednesday was a real gasser. I completed 8 rounds and 7 deadlifts. Just wanted to see what level I am at right now or will it take a little more time. Male 35 195 lbs.
16.47 subbed 120 PU and 120 dips ....
I've been getting some pretty ugly bruises from doing the clean/power clean. Is this normal?
I am not trying to complain about the 120pu/120dips, but how did anyone come up with the ratio of 1mu = 4pu/4dips. I'm just trying to figure out how the energy/effort expended is the same.
Unhappy with my performance today, the last three times we did this one I always stayed sub 6 minutes (5:43, 5:17 PR, 5:57). My goal is to stay sub 5 minutes.
I will practice strict muscle-ups in a 3 reps per minute pace for 20 minutes to improve my neurological pathways.
Oy vey... 21:06 for 120 PUs/120 dips
Had to wait on a few folks to access dip bars. Just built my own rings but I've not yet gotten a single MU yet. Need to work on it and then hit a WOD like this one.
Not there yet for MU's. Didn't know if 120 pull-ups and dips were broken up so I broke them out in 6 sets of 20.
20 pull-ups (last 30 assisted)
hands are shredded!
- #23, #27
I would recommend trying crossfit football + whole milk for a while. It should add some mass.
What kind of tear do you have?
Did the crossfit games open work out yesterday.
As RXed: 11 Rounds.
120 dips/ pull ups is more physical work but it does a better job at getting you closer to 30 MUs than strictly the equivalent work would. It's also incentive to do the actual movement instead of the sub.
30 Jumping Muscle-Ups
Struggling with the pull-up
We don't have rings at my globo gym, but I've been subbing for MUs forever and it's become pretty frustrating. A few weeks ago I decided to try to learn muscle-ups on a bar. YESTERDAY I got my first bar muscle-up. Talk about timing!
Today - 30 bar muscle-ups for time:
The secret was to keep my hands much closer together than with a normal pull-up. Once that was established, the motion came together fairly quickly, although my left arm was up first almost every single time. Definitely need more practice, but that was extremely satisfying.
Have a great day everyone, good luck with this one whether you're doing MUs or subbing!
I agree with #20. The standard on the box jump is not meet. I think the standard should have been foot fully on the box "pads". This makes it much easier to comply with and judge. You are creating a very fine line with trying to say the athlete has to open his/her hips while coming off the box. Either you jump off the box and do this or get your legs straight extremely quickly before hitting the ground. I just believe full foot on the box would have been easier to comply with and judge. I don't mind that he used pads, the open is to get anyone from anywhere to be able to complete. If that is what you have fine, you have a box great, if you have wood pallets ok. Whatever you have that measures 24 inches. Just my opinion.
As for some of the other comments about his push-ups. "Kipping" is allowed as long as the lower body is coming up at the same time. Someone posted in his later rounds the lower body was not coming up in unison with his upper body so they should not have counted.
I would blame it on his certifing offical and not him. He is doing the WOD and should be correct if doing something wrong. But good question about the boxes being able to certify. You want to think they are being "fair", but it is hard to be "fair" when you workout partner, friend, husband, wife is judging you and for them not to give you the benefit of the doubt about FROM. I dont think they are trying to be dishonest. You just get wrapped up in rooting and cheering for the person to judge them on that strict standard.
All that said I still believe the best 60 will make it to the regionals.
Good work Brandon.
#21 I think Mike M is referring to his ability to maintain work at that pace, despite the lack of standards. With tighter standards he easily loses a few rounds.
A lot of people don't know if bar mu's is harder than ring mu's or not. I had the same problem so I did both...
15 ring mu's
15 bar mu's
Comment #20 - Posted by: Mike M
just judge it and post a thumbs down, 95% of the judges have posted thunbs down and me as well. Then hope the people watching the games site picke it up.
We did this last friday @PremierCrossFit..
8:22 As RXed
THEN 90RX in 30:00 and 100RX in 32:49...
OW >.< Two giant chunks of skin ripped off....
Subbed 120 pull-ups and dips
@ Joe C, John, Chris, all the people talking about getting BIG and/or STRONG while Crossfitting:
I'm naturally small, 5'6", and I always find that what kills me on some WODs is strength issues so I looked into the CF Strength Bias and crossfit football and tweaked it to fit my own goals. What I do is a basically an 8 day split like such:
1- push press 3x5, push jerk 3x5
2- squat 3x5, deadlift 3x5
3- bench press 3x5, incline press 3x5, flat flye 3x10
4- rest strength, core work
5- power clean 5x3, power snatch 8x2
6- squat 3x5, deadlift 5RM
7- incline press 3x5, bench 3x5, incline flye 3x10
8- rest strength, core work
THEN I DO THE PRESCRIBED WOD, these are not in lieu of the WOD.
The days 4 and 8 (rest days) match up with the Crossfit main site days off on their 3 on 1 off schedule.
Generally, there is not an issue but obviously if I do Diane on a day 5 I am not going to do a deadlift 5RM the next day. That week I would just scrap the deadlift 5RM for the week. So my strength split is a scheduled thing but at the same time flexible- the main site programming take priority over the strength WODs (with the exception that I do not do the strength WODs when they are programmed- on those days I generally sub a Girl WOD to mark some progress).
Why do I have so much chest? I'll just say it- Because I am vain and want larger pecs and push ups/ ring dips don't come up with crazy frequency.
I have a spreadsheet that tracks my scores on Heros, Girls, and each of the strength days so that I know when to up the weight etc. If anyone would like it feel free to send me an email at firstname.lastname@example.org
Some additional info I would like to add is that for a beginner this is going to be too much. Also, if your diet and sleeping habits are not up to par this is a waste of time. I eat 100% organic paleo, not totally zone because I up the fats, and I sleep at least 9 hours per night. If you want to get stronger and grow you need to EAT and SLEEP. But that doesn't mean eat crap and sleep with the TV on. Up your calories but not at the expense of the quality of the calories.
Oh yeah, I also to a pre breakfast walk on a treadmill at 3mph at the highest incline just to get the morning juices flowing, bike to and from work, and do Spealler's warmup that was posted in the journal.
I'm not saying this is the way, the best way, or the only way. It's just my way and it has been working for me. I am seeing regular increases in strength and WOD performance. If you want any more info please feel free to shoot me an email at the address above.
just keep l i v i n...
Rings take more coordination bar mu's take more pull strength. Rings require a better catch/more dip strength than a bar.
Personally, I think it's easier to do 30 on rings than a bar but not by a great degree. My brother, who has a real strong pull, prefers the bar.
I have been feeling burnt out lately so instead of doing 120 pull ups and dips I decided to do something fun!
Subbed yesterdays cffb dwod:
AMRAP in 10 mins of:
2 push presses 60#
5, 10# med ball slame
15-20 rounds. I went so fast that I didn't even try to count. My arms are dead from this w/o! Glad I did it.
Then, I did 34 burpees for day 34 of my 100 day challenge and 3x10 weighted sit ups (25#).
#20 I watched the video and agree; his form on every single box jump is the exact version I was shown "not to do" at CFNE (affilate where I did Open WOD 2)and his pushups were also on the "not like this" list as well in the later rounds...that being said, this guy is amazing and has insane work capacity, so props for that. Has anyone counted how many GOOD reps he did?
17:15 jumping muscle-ups.
Today's my friend's birthday and he turns 19, so I made this workout with that theme and a unique purpose:
19 Thrusters @ 55lbs
19 KB swings @ 1.5 pood
Programming behind this was aimed at making a workout that wasn't so much as it was physically challenging as it was a test of heart and mental toughness. Similar to Sealfit, or doing 1000 burpees, or doing all the "girls" Benchmarks in one day. Rounds 1-9 went somewhat slow. At round 10, I felt like pushing myself really hard and so finished the last 10 rounds faster than my pace on the first 9. Will probably never do this again.
If I am subbing 120 pullups and 120 dips, should I do 120 pullups first and then 120 dips, or can I do 10 pullups then 10 dips for 12 sets? hope this makes sense
I'm in a situation where I don't really have the option to do the MU or the listed sub because the only pullup bar available is the gravitron and the parallel dip bar at my gym is busted. No rings either. There is however one of those cable pulley machines on which ppl do cable crossovers. I think I could set it up where I could get on my knees, maybe on a bosu ball or something for instability sake, put the pulleys up high and do a pulldown into pressdown transition with heavy weight, if that makes sense. Anyone think that would be an acceptable sub?
good work brandon.
Rx'd 00:00:59.........APRIL FOOLS!!!!
Everyone out therewith ridiculous times awesome job!!
Managed to finish mine in 13:32. Any advice on how not to lose all the skin on my forearms or is that just something I have to learn to deal with?
First time doing this as Rx'd. 14:50
Sub 120 pull ups, 120 dips
(Shaved 13 mins off last year's time)
On the topic of 3:1 ratio for pullup/dips vs mu's when I first put up my rings a few years ago I could only do 10 rings dips. The week before I was doing 30 bar dips. 3:1 seems pretty accurate to me.
Turned 38 today so did another 8 to celebrate.
Are you suppose to do all the PUs first or switch between the two?
Do you do 120 pullups straight and then 120 dips straight or can you break it up?
If you can do 120 straight pullups followed by 120 straight dips, pretty sure you could handle the muscle-ups!
This might not be a possibility for you (e.g. you're deployed), but if you can, I'd go outside and look around; it's like a big playground out there!
RX'd on rings
finished first 15 in sub 1:30
11:23 30 MU +2 missed attempts
got the first 6 out in a row, well had to land and reset my grip. still can't maintain the grip for anything consecutive
I did 15 for yesterdays warmup. but in sets of three and try to practice them a few times per week to build up the calluses on the wrists. But today I wrapped my hands and wrists using a material called Coban or spelled differently. It's a thin cellulose material that sticks to itself. Try that.
Sub 120 Pull Ups, 120 Dips
I guess that is the punishment for not being able to do muscle ups:(
6:30 rx'd high rings, but not jumping high
70 pull-ups; 70 dips
Did my normal 3:1 ratio of PU and Dips.
Don't think I could have completed 120 of each, did pulls and dips as standard and unassisted.
Did my own wod tday. Can't do muscle ups
2rd's of 3 min jumpsuit
Light warm up with Ovhd lunges
WOD. 3 r'ds
15 reps each leg overhead split squat 35-45 lbs
30 reps kb swing 20lbs
Did one chest to bar pull up, then one ring dip, times 30.
18:17, as Rx'ed on rings.
It took seven tries to get rep number 30! I just hit a wall. Killed 3-4 minutes on that last rep. Very frustrating! It felt like a bad April fools joke. Last time did I did this was in September in a time of 11:42. Not my day today.
Jared- I have been wearing a long sleeve shirt lately. Before that, I taped the spot that rubs.
@77: that exercise helps, and would be a decent sub if you do 100-120 reps with heavy weight. Try to keep your torso stationary and use your arms/lats/tris exclusively. I did several sets of 12 reps with the full stack of weight on the pulley machine when i was working up to bar muscleups.
14:13 no kipping M/58/5'9''/142 no failures
first 7 mu were the real deal, after that I had a little bit of a hop. Rings were about one foot overhead. My wrists are pretty torn up..
30 dead hangs - 10:33
I tried the Games standard, having heard it mentioned on the Castro video yesterday: rings six inches above reach, jumping up, gaining a false grip, and going. Setting the grip in mid-air is going to take some work.
5:53 as Rx'd
Rings set high enough so feet didn't touch ground.
On rings vs bar MU's, I think the techniques are different enough that it's worth working on both, and I agree with #73's explanation of the differences. Bar MU's are perhaps a little easier for me, but that's just my experience.
Where is the video everyone is chatting about?
To all the people complaining about the 4:1 ratio;Stop moaning and do it,I used to not be able to do MU's,but I did not mind doing 4:1 because I believe in the CF program,,,after doing many wods with that ratio...before I know it I am doing bar MU's;currently 10 without coming off the bar. I'm off to the gym to do this wod!!
15:36 I don't have accessto rings so I did 70 pullups and 90 dips...damm that was hard, I just couldn't do any more reps...oh well...4th day of Crossfit
1 PU/1 Dip X 120 - 18 min.
120 pull ups (purple band)
120 dips (modified - used bench)
did in sets of 10
I did all 30 MUs without the false grip. I started to fatigue around 20 reps.
100326: 9:40-false grip
I really appreciate all the advice and help guys!! By the way, I did mean that I wanted to gain more strength, not size so much. Thanks again for the helpful tips!
When doing 120/120, is it supposed to be completed like "Angie"? Not to move to the next exercise until you complete the Pull Ups?
can't do muscle-ups or unassisted dips, for that matter, and not interested in a bunch of skin tears...
10 ring pull-ups
10 back extensions
10 band-assist ring dips
10 GHD sit-ups
not for time--switched rings level between each set of pull-ups and dips--so just did the work
Someone locked the room where I have my rings hung up, so I had to do the 120PU's & 120dips. I would much rather have done MU's.
The sub for MU has always been between 3-5 pull-ups and dips, this surely evolved from needing to develop strength in the movements, some people may be fine with both but need to do false grip pull-ups and ring dips as a sub, others may get more out of working the transition as seen in various videos. The key is not matching the work of 30 muscle-ups but doing what is appropriate for you at your current level that will be more likely to get you closer to getting a muscle up. If pull-ups and dips are no problem for you then review muscleup progression videos and start working on the rings.
24:55 subbed 120 pullups/dips
Didn't want to do a bunch of volume today for pullups and tear my hands, so made up a substitute WOD to try to replicate 30 Muscle Ups.
30 x 25lb weighted pullups
30 x max incline situps
30 x 25lb weighted dips
Broke into 3 sets of 10-10-10, short run between each station. Felt good, like a short intense max effort WOD.
Then did something for metcon:
10 rounds for time of:
10 x 135lb deadlifts
10 x burpees
FIRST TIME AS RX'D!!!
just did #2 WOD for the games...7 rds. + 9 DL rx'd.
Started w/ desert gloves on, couldn't do another MU after 15, took gloves off and was fine. Gloves really affected grip strength and ring position.
08:15, as rx'd
previous time 10:30
PM, garage, wrists ripped up now (tape next time)
I didnt have any rings so I just did the 120 pullup/dip using the pyramid method. Total Time 33:23
Pullups took forever and it was next to impossible to keep good form towards the end.
assisted muscle ups, 4:09. better than last time with less assistance. Rad
All strict muscle-ups.
5:48 on the short straps at RW. Limited virtuosity.
did my first "chelsea" instead. 21 rounds!
BTN split jerk: 155-155-185-185-205-205-225m-225-235m-235(pr)
30 muscleups with full lockout bottom and top
Rudy Wilde #85,
Very nice post, Brother. Helpful, kind tone, well thought out. Good on ya.
Subbed 3:1 because that's what I had in me today. G6 Dips after round 6.
Nice pace. Looking forward to Open WOD #2 at CF Cleveland tomorrow.
10 rounds of
30 Ring Dips
5:36. All strict MUs.
I know I can get sub 5 on this. It honestly took me 40 seconds to get the last 2. Anyone ever try doing sets of 1 to conserve energy? I think doing 10 off the start ruined me.
first time doing this one rx
6 rounds, 20 pu + 20 dips. 24:40
4 strict pu's, 5 strict dips to start
Then jump/negative pu's + weight-assisted dips
4th week of CF. Progress. m/49/5'11"/192
4 dead hang pu's
not great, but i completed it
i also sandwiched this wod between 2.5 mile runs
12:32 as RX'ed.
Must say, that's the most muscle-ups I've done in one day, however.
As Rx: 5:23.
New PR by 0:23. Loosened-up a bit, but no real warm-up or cool-down today. Rings felt like they were digging into my wrists more than usual. I'm going to do my best not to push too hard on the WODs this cycle, as I think my body could use a bit more recovery.
Found out I could do a Muscle Up today. Didn't think I would have been able to. Only once was I able to get two in a row without touching the ground in between. Rings were low so I had to bend my knees. I also had MANY misses in the transition.
15 Muscle Ups for time
120/120 dips and pullups
WOD2: 15 min AMRAP
11 rnds + 4 DL's
20min rest then MUx30 in 4:05'ish
tried doing tabata style, did sets of 5, then broke down for last couple sets.
then did a few strict MU's and butterflies.
Power clean 5x2 (:60) at 185 lbs
Apparently my last post didn't make it through the censor. 9:55 as rx'd. Couldn't do 1 muscle up about a month ago. Most I've ever done in one sitting before was 10, so this was a really big deal for me. As for the people complaining about the 4:1 ratio, yeah, that is pretty accurate. The whole point is to work volume to get you to that point where you can do them. As for the people that don't have access to rings, I don't belong to a box, so I ordered some rings online for like 40 bucks, and honestly, it's the best investment I've made so far. Get them, work on them, then crush this wod.
then a stabing pain in the sternum, five min rest then
80 PU and 80 DIPS
any one else have any problem with there sternum when doing this.
As rx'd: 5.40 pr
Can't find the last time I did this WoD in my log, but I know it's a PR!
"I have seen something else under the sun: The race is not to the swift or the battle to the strong, nor does food come to the wise or wealth to the brilliant or favor to the learned; but time and chance happen to them all." ~ Ecclesiastes 9: 11
32 yom, 190 lbs
9:28 as rx'd
pr is 7:27
bar muscle ups 5:03 had to keep pausing for people to use cables..
subbed 90 pullups and 90 dips
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round.
As rx’d: 11:11
Foam roll after
Compared to 100326: 12:40
age 21 bw 170
6:35 as rx'd
pr. previously, i went 6:03 doing only 20. so pretty big improvement. i was at 27 at the 6:03 mark this time
joshua, i have dealt with this too. just doing dips even, i get a sternum pain, weighted dips put me out of commission for over a week. the only thing that i have found that helps is using wider dip bars and going down to parallel, but nothing below. would love to hear some advice on this if anyone has any, would love to be able to go weighted, and deeper, and even do MU's which i think i am strong enough to do, my sternum/chest pain just stops me
M/38/6'3"/242# CF DOB 2/7/11
Did Sectional WOD#2 as RX'd
5rds 9 DL 1 PU
If you have a partial tear in shoulder and you are in PT that is a good thing. However, you may end up doing more damage later. If you had an MRI what does it tell you? I partially tore my shoulder then one day demonstrating a shoulder press with just the bar I tore my supraspinatis tendon. Rehabbing a shoulder after an operation is no fun and it is a long slow slog. It took about eight months to get back to competancy. A year and seven months later I still can not lift the same weight as my better shoulder. Good luck
26:48 - 30 muscle ups
Retired Army First Sergeant
Scaled to 30 MU's from my knees, rings at the height of my head with self spotting from my feet
Had a car wreck on the 9th, second day back to serious workouts! Therefore, I didnt want to flop around to much with the muscle-ups, did the 120 pullups and Dips in about 20 mins!
20 Pullups / 20 Dips
First time attempting this workout with M/U.
20x tire sledgehammer drives
..then straight to
30x muscle ups as rx'd
9:55 as rx'd. that feels good to say. last 2 posts got rejected.
Jumping muscle ups
rings at top of head
30 @ 7 min
continued for another 30
60 @ 17 min
2011-04-02: 9:34. 10 in row TPR(Jan. 25,11). Rnds@10/1:02,15/2:21,20/4:38,25/6:46,30/9:34.
2010-03-26: 12:02. Sgls. 1st mu 2 weeks ago. Rnds@(10/3:02,15/5:19,20/7:35,25/9:55,30/12:02.
Me: 14:20 - 120 Pull-ups, 120 Ring Dips with band
Wife: 6:09 - Sub'd 30 Pull-ups (got her 1st unassisted, the rest with band.
90 pu 90 ring dips forgot to start timer but im guessing 15:00.
100326 - 9:21
091005 - 9:11
090717 - 7:53
090529 - 7:11
090412 - 11:40
080926 - 12:03
080801 - 14:41
completed on 4/2/11
first 7 unbroken
FAILED. But I felt I needed to work on the movement itself so I subbed the sub.
35 MU attempts 8 of which I got to an extremely low dip
30 jumping MU from near full hang
WU 1000m row
Was well on my way for a sub 4 until I lost a massive chunk of skin off my palm. Bit my way through the last 5 with a shredded hand, it was not fun. I gotta start doing these weekly in order to keep my palms tough for the false grip.
10:28 new pr
120 pull-ups and 120 dips
120 pullups and dips- 19:07
120 Pullups and Dips - 15:07
7:28 Rx'd. Tough WOD, left some nice blisters on each wrist...
120 pullups and dips
as rx'd 19:11. Haven't done that one in a while...
60 beginner pull-ups
Finished in 13.00,
last time 9.45 wearing gloved in April 2010.
Should have worn gloves this time, blisted up both hands. Missed about 5 attempts, trying to get the 3rd after getting 2.
Got 7 in first round, which was a record, so the first 10 in about 2 min.
Lots of left arm chicken winging.
Long ring hang distance I think was a factor with more swinging with my kipping. All in all call it good.
* Broken 18/2/2/2/3/1/1/1
This workout fell on one of my rest days. Kind of made up for it Saturday (in addition to spring/BS WoD):
50 pullups in 4:53 plus 15 pullups in 0:26
30 chest to bar pullups
30 ring dips
worked on muscle up progressions after
13:05 rings hung high, full turn-out at bottom, no false grip
5:30 w/ false grip and no turn out (Oct/2009)
Rings slightly within reach. Small jump to grip. No false.
Not a PR but good for no false grip and slight jump.
120 pull ups
120 Pull ups
timer didn't work
kneeling muscle ups
Did the 120/120 version which turned into about 60/60 due to continued (argh) bicep/forearm issue... added air squats/ohs practice and 3Rounds of 30 abmat situps...
- shoutout to spitfire crossfit at Joint Base Balad, Iraq!
9 minutes rx'd following sundays Diane workout.
As rx'd, 15:06.
Far away from a PR today. I got the first 10 done in ~2 minutes, but started missing early - in the teens. At the end, I was just happy to get through it. Not sure why it was harder today - probably means I need to work on them more consistently.
7 MUs + 16 pull ups& dipss
Did 120 pull ups and 120 bar dips
Did 10 sets of 12 each
Scaled to 120 pull-ups, 80 ring dips, 40 standard dips.
12:38 from seated position using TRX Trainer rings
Opted for the 120's. Did those in 30 sets of 4. 20:37 at Blue Flame.
I suck, can't do 30 muscle-ups for time.
120 pullups/120 bar dips (done in sets of 10 each)
30 Smith leg assist Muscle-ups for time
3:29 i think
did some belt dips and pullup after 10, 9, 8, 7
As rx'd on rings: 6.30 PR
as r'xd 9min even
14.33 60 PUs and dips on a situp rack in Sao Paulo
10 rounds of:
12 pull ups, 3 trx dips
Jeff @ work
no false grip
5:24 rx. Well over my PR. I made the mistake of busting out 10 consecutive to start, and burnt out and was down to triples and doubles after that. I maybe should have broken it up into sets of 5 from the beginning. Oh well, next time. I got pretty out of breath too actually. Still my first week back to elevation though, and I've been sick and hurt the past few weeks.
Ran out of time.
Completed 100 pull-ups and 100 dips.
Total time = 25:29
12:41 using rings rom the ground (1st time using rings for muscle-ups)
60 pullups, last 10 were jumping
40 pullups on gravitron, BW-80
40 bench dips
First crossfit day!
30 sets of
4 pullups 4 dips
15:06mins. Beat last score by 50seconds
10:29. Beat last by a min, still 1:20ish slower than best
30 Kneeling MU
Jumping muscle ups on smith m/c frame. Hands can reach bar at full stretch. Feet placed infront of bar using momentum and pulling up onto bar and then continuing with dip.
40 ring dip
Would've done dips, but the stations were too far apart. Push-ups were WAY easier than the pull-ups.
SMASHT - failed to complete.
15 MU for time:
9:44 (PR, just got my 1st MU last Friday)
2011-07-09: 9:20. (Between 800M runs)
2010-03-26: 12:02. Sgls. 1st mu 2 weeks ago.
2009-10-05: 18:11(20X6's)ring dips/pu’s
2009-07-17: 15:29(20X6's)reg dips/pu’s
CFWUx3 (no PUs or dips)
Set watch for every 13 seconds
2011-09-05: 7:59. (Start of "Meadows")
2011-07-09: 9:20. (Between 800M runs)
2010-03-26: 12:02. Sgls. 1st mu 2 weeks ago.
2009-10-05: 18:11.(20X6's)ring dips/pu’s
2009-07-17: 15:29.(20X6's)reg dips/pu’s