I havent quite got the muscle ups(bar) down,I have one shoulder over but cant get the other over yet, and I only have a bar available. what would be the best approach? 2 attempts at a muscle up or a pull up and dip x2.......? any suggestions?

I love the Sealfit series. They were looking so comfortable during corpse pose....

Proud to call Chris Kalec my coach. It's a huge accomplishment to open a box, and coach your athletes to eventually become the top crossfit gym in Canada East.

did this the other day. 13 rounds.

Did this last week. 14 rounds + 2 HSPU.
Great Wod, one of my favourites.

Did this the other day. 14 Rounds + 2 HSPU
One of my favourite wods!!

One of my favourite moments from the CrossFit Games; the spectators chanting "OPT! OPT! OPT!...."

Guess that's not going to happen this year Steve. Too bad.

Ha Ha!! SealFit... WTF are you guys doin?!?!

Deadman's pose duh.

She's gorgeous! Some one had to say it.

I always love a vault vid of Eva T. She is totally motivating!!! A strong beautiful woman!

WOW how CF has evolved!!! Here we watch an antiquated video of Eva killing a WOD...in todays standards (Games) she would have only got a few of those HSPU's to count. None of those Muscle-Ups and None of those KBS.

That vault video of Eva T is one of the first CrossFit videos I ever saw. I remember not really understanding what was going on almost. What a great trip it has been!

I think i'm in love. something bout beauty, strength, and determination all in one body.

Crossfit L'ucine! Met a couple hopeful trainers at my Level 1 at Colosseum in Toronto from L'ucine. Some pretty incredible people, invited me out to the keg with them and dropped me off at the airport after. If you guys are reading, thanks again. Didn't know they had a 2 time Olympian coaching at their box.

Got kicked out of globo gym today 15 reps thru grace. I was using bumpers and hadnt dropped the bar yet, the "manager" so he proclaimed himself, literally put his foot on the bar and said I had to stop cause I havnt paid extra, over membership dues to use the area, or i could hire a trainer. No one was in a 15ft radius of me and there were 6 bars w bumpers sitting on the floor. So i went to the crowded area with steel weights and banged thru 15 more. Grace as Rx'd 3:04 after i stopped and discussed the matter w him for 7-8 min at the 2m mark. Oh and ya shoulda seen the looks i got when hittin 135# squat snatch last week.

"golbo gyms have machines, CrossFit makes them!"

Cant wait to hit Nate tme and prob get kicked out again for doing push-up upside down :)

What is meant by 2-pood?

Whoa!! Que paso?

Re: "Are you also exposing your private parts to strangers on Facebook?"

Haha... Apparently, whoever used Nicole's picture in that fake profile thought her chiseled abs were way too intimidating, for some reason!

" OPT does not represent CrossFit and had disparaged CrossFit" I read this on the Weekend Warrior Series(WWS) page, blog post "No Shirt. No Shoes. No Service? No Way!" from June 14, 2011.
It looks like it was part of a conversation the "WWS", HQ and Reebok had pertaining to their league and sponsorship. Pretty interesting, anyone else see this?

Grande CrossFit Tuluka, Argentina presente!

2-pood is referring to the weight of the kettlebells. Pood is a Russian weight scale; 1 pood = 36lb.
Anyone else notice how many awesome women are featured on the site, but there are no CF "Hero" workouts named after women we have lost serving our country. I appreciate all the men, but get on it CF headquarters!

Is it me or are those hook straps she is wearing? Are straps allowed?

Got my first bar muscle-up two days ago, and I have a strained knee so I looked in my WODBOOK and figured I'd give "Nate" a try...

10 rounds as Rx'd... WODBOOK asks if I'm satisfied... NOPE!!!

28/197

Loper- Google is great for that type of information

any advice on doing a WOD on pain meds? Broke my ankle a few hours ago and I want to let my body know that doesn't constitute a day off. yay pullups and KTE's

any advice on doing a WOD on pain meds? broke my ankle a few hours ago and I want to let my body know that it doesn't constitute a day off. yay pull ups/ KTE's

Brooke - great point. May I recommend 1LT Ashley Henderson? http://blog.nj.com/njwardead/2007/05/lt_ashley_henderson_huff_septe.html
Served with her in Mosul, Iraq.

13 rounds, sub +6 pullups for MUs, +4 elevated pushups (feet on 5 foot platform), 55lb KB

Getting stronger, but still have a real hard time doing unassisted pullups

No Eric, she was taped...Grande Romi! Ha sido un honor haberlos "adoptado" aqui en CrossFit BRIGA, esta es su casa tambien!

13 rounds
+ 4 HSPU

Germany, Münster

M 37/5´11/194

15 Rounds + 2 MU + 4 HSPU

Interesting to see the Eva T video and hear Tony B coaching her in the background clearly stating that her KB swings were good when they don't appear to be the standard today. I think it's confusing to put a video like this out there when the standard now is getting the KB fully extended overhead with the KB in a vertical position. Am I wrong?

wrist starting hurtin on round 11 stopped there
round 9 by 10 minutes

m/45/182

15 rds- PR

#17 - The previous explanation of Pood is correct, but incorrect. 1 Pood is 16kg. 2 Pood is 32kg. The excepted conversion of 2 pood in lbs. is 2 pood is a 70lb kettlebell. The standand Crossfit kb is generally 1.5 pood, 24kg, or 53lbs.

8 PULLUP
8 RING DIP
4 HSPU
8 2 POOD SWING @ 24
11 ROUNDS + 4 PULL UP

24/80KG/175CM

Oh Pee Tee! We love you!

Oh no, poor Nicole. I hope people realize that she had nothing to do with that.

Sub PU+dip for Muscle up
Sub 5 x 25kg shoulder press for HSPU (weak but I couldn't find anything heavier and I still can't HSPU)

11 rounds

10 rounds + 2 mu's + 1 hspu
w/70 lb. DB
all else as rx'd

12 + 2 HSPU as Rx'd

21 rep PR

HQ- Hey I've noticed the vault since I said somethng about Nicole Carroll, so im saying, where she at?

33/m/5'10"/223

Did pushups with feet elevated above my head for handstand pushups.
Did 6 pullups/dips for muscle-ups.

8 rounds

* Day 77 of 100DBC.
* Today's WOD, subbing assisted muscle-ups 3:1 and with a 30 kg KB: 9 rounds, 6 extra assisted muscle-ups.

Using a blue and purple band for MUs, HSPU to an abmat, and 70 lb KB...

9 rds + 1 HSPU

First time doing Nate as RX'd:
6 rounds plus 1 HSPU

last time I didnt have full range HSPU, this time I got more rounds. AND there was about a ~75m run between MU - HSPU - Kb swings, just because of where we did it.

2 strict hanging dips
4 handstand pushups (90% handstands)
8 1.5 pood kb swings (largest I had)

14 rounds, 2 dips

11 rounds (50lb KB)

hahaha and I thought sealfit was starting to go soft on the guys

13 rds RX'd

Dale, CrossFit Tuluka!! Ai, Pretinha!!! Arrebente nas eliminatorias!! Estamos torcendo muito por voce aqui no Rio!!

http://www.thedailyshrewsbury.com/hc.e.78165.lasso

Sad news!

Puppies

10 rounds

Puppies

Actual muscle UPS

10 rounds

Legit workout, unfortunately my arm precludes me from doing it.
Although today I did have a positive step toward my recovery: I was able to do ring rows for the first time with no pain or straining! Hopefully in a few months I will be back on the pull up bar, then the rings, and I will hit this WOD hard. It IS one of my favorites!

I've found that continuing to do CF has been mentally and physically rehabilitative to me. The group I train with are awesome and the whole process of functionality and intensity, I think, has really helped my recovery very well. Although I still have a long way to go before this arm gets useful again, I can only say Thanks AGAIN to CF for teaching me the things I now know.

2011-06-21: 13+2+2(19:34). Rx'd. Unbrkn but last 2 rnds hspu.
2010-12-30: 12+2(19:52). Abmat
2010-08-18: 10+2(19:36). Abmat
2009-10-27: 9+6/6+4.(2pd,3ds/pus)
2009-08-26: 8+6/6+1.(2pd,3ds/pus)
2009-07-08: 8 (45#,3dips/pus)

Subbed 8 strict pullups and dips for each muscle up, swung a 70lb dumbbell rather than kettlebell
8 rds, thought it was good. Then I came and checked here... apparently not

3 rounds +2mu and 3 hspu

12 rds 2 MU rx'd

age 21 bw 170

10 rounds + 2 as rx'd

rotated between hspu's facing the wall and facing away. made it much more difficult

Oh, yeah, I "enlarged image" several times.

m/42/5'7"/150

Sub 3 C2B pulls / 3 dips per MU
1.5 Pood KB

12 rounds.

Sub'd 50 lb dumbell swing for kettlebell swing.
Did muscle ups on a bar.

Did 5 rounds, +1 muscle up.

"Nancy", details there.

10 Rounds + 2 MU's Rx'd.

That 2-pood KB is a monster!

8 rounds
MU's - L-Sit at bottom, full arm extension, turnout; no kip
HSPU's - alternated sets between conventional reps and scaled (piked body) parallette shoulders-to-hands reps
KB's - 62 lb. kb; sets of 9 and 10 to match two-pood times 8 rep load

7 Rounds + 4 HNDSTDPU's

2 strict ring pullups
4 plank pushups
8 kettlebell swings, 1 pood

13 rounds

22 rds+2 musle ups + 1 HSPU
44/80kg/170sm.
Russia, Kazan.

20 min AMRAP:

4 CTB pullups
4 ring dips
5 HSPU w/ feet on box
8 KB swings (60#)

6 rounds + 4 HSPU

50 / 184

6/6 PUs/Ring Dips for MUs
HSPU with feet over Smith Machine
DBs for KBS

8 rds

"Nate"

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

7rounds 2 MU 1 HSPU.

HSPUs were the problem. Broke from the bebining, misse a few reps hit fatigue on them. The first round unbroken, then it was 2/1/1,. some sets were singles and misses. Ity showes I havent woerked on them in a wile.

MUs and swings unbroken.

3rds mod cfwu

2 Muscle-ups
5 HSPU
8 1.5 pood KB swings

8 rounds (HSPU really slowed me down)

Weak minded men use yoga, real warriors have Christ.

As Rx'd with 15 minutes: 13 + 4 HSPU.

Why isn't the F in CrossFit capitalized in the interview with the olympic diver?

M/27/5'9"/213
Sub MU with 5 wide grip pull ups ( my weakest p/u ) and 5 dips
15 sets in 20 min

14 rounds + 2 MU + 2 HSPU
Bar muscle ups, 70# DB swings

I'm not quite sure what's a good number for total rounds but I got 15 + 1 muscle up.

2 ring dips
6 pullups sub for MU
better with HSPU today
swings as rx'd

10 rds and 2 dips

13rds
Pull ups and dips for mu
Elevated pu
50lbs kb
Still pretty new to crossfit but I think I'm gonna stay with it.

Jeff @ 2.0
Ring HSPU bottom of rings about an inch and a half off the ground.
12 rounds + HSPU

Ok, I'm a newbie, stationed in Germany. I just started Crossfit Monday. I've looked under the Demo's, but haven't been able to find out what a 2-Pood Kettlebell swing is. I know what a Kettlebell swing is though. Any help will be much appreciated.

did 8 rounds
subbed 6 pull-ups for Mu
used 70 lb kettlebell
I think thats equivelent to 2 pood

Staying at a hotel that charges $10/day to use the gym. Did a hotel room wod instead of Nate:

10 RFT:
10 push ups
20 sit ups
30 squats
14:24

I hope tmw's wod will be all body weight.

m/23/6'0"/165
Just getting back into this, and definitely couldn't do as rx'd
Subbed 4:1 pullup/dip for muscle-up and 40lb for kbs for 10 rounds

11 rounds 2 muscle ups and 4 handstand pushups

I subbed 2 pood KB swing for 17 kg Dumbbell Swing

Nice WOD!

Nate with ring hspus. (rings set 3" off ground)
13rnds 1 Kb Swing. @ crossfit snohomish

subbed 6 pullups and 6 dips for 2 muscle ups

13 rounds + 6 pullups

11 rounds

13 rounds + 1 muscle up

bar muscle ups, everything else rxd.

16 even. Gnarly.
This was always one of my favorites, first time with MU and not subbing with pull-ups and dips.

My form was not games standard but hell, it still hurt!

"Make friends with pain and you will never be alone!"

M/33/6'3"/200

Prev: Rx'd @ 8+2

Today: Scaled HSPUs @ 10+2... I'm on vacation!

8 rounds + pu + dip + 1 hspu
6 pu/dips for mu

17 + 1 muscle up

used regional standards:

ring strap width: 25" on center.
ring height: fist above reach.
turn out: greater than 180 degrees.

11 rounds

tougher for sure. pr just standing and grabbing the rings in a false grip is 14.

subbed 3 pull ups an 3 ring dips for muscle ups. 7 rounds + 3 pull ups. PR at Blue Flame CF

1st and 2nd rounds did 2 MU attempts for each MU rx'd in the workout.
Remaining rounds did 2 ring dips.

1.5 pood KB

HSPU have very poor ROM

9 Rounds

2 Muscle-ups (BAR)
4 Handstand Push-ups
8 1-Pood Kettlebell swings

8 rounds +2 MU

modified this workout since I can't do a MU yet:

6 pullups
6 dips
8 inclined pushups (feet 5' up)
8 KB (subbed a 55lb dumbbell)

7 rounds on the dot

Did some more workouts (curls, shoulder press so I can eventually do some HSPU, situps) and then did Tabata pushups with a score of 6... I have to learn to pace myself

2 MU
4 HSPU
8 40lb DB swings
4 rounds.

2 MU
2 HSPU
8 40lb DB swings
9 rounds + 2 MU.

11 rounds + 2mu & 4hspu as rxed.. My first time doing this.. Great WOD!

m/40/76/210

3 MU progressions (from knees) per round

9 rounds + 3MUP + 1HSPU

13 rds.
subbed dips and PU for MU

65# DB (heaviest I've got)

m/37/6'1"/200

m/23/5'11"/190
Subbed 3 pull-ups/6 dips for 2 muscle-ups
used 40# KB
12 rounds

@ Glenn in Germany (#82)

A "Pood" is a Russian measurement of weight. It is approximately 16.38 kilograms (36.11 pounds). The pood was officially abolished by the USSR in 1924, but preserved in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units).

For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell." It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes. An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

2 Pood = 72 pounds

9 rds 3 kb swings. HSPU have really sucked lately.

2nd Workout since starting CrossFit(Loving it!!!, fired up and ready to rock!)

3 Negative Pullups
6 Bench Dips
2 Handstand Pushups, legs on Stack
45 KettleBell

13 Rounds(19.32)

Height: 6'3"
Weight: 225

Hotel gym - no equipment. Did "Death by HSPUs" WOD.

11 minutes + 7 (73 total).

As rx'd:14 rounds + 2 m.u.'s PR match.
102 degree heat wrecked me!

101230:14 rounds + 2 m.u.'s
100819: 12 rounds
091031: 9 rounds + 1 m.u.

"Either you are with us, or with the terrorists." ~ George W. Bush

I know there is a crossfit warmup routine but is there a crossfit post workout stretch routine?

My goodness, Romina... I'm in love.. :-)

@ Gar, #73:

What compelled you to post such an ignorant comment? I am an Orthodox Christian that does Yoga. In fact, I use Yoga to channel my spiritual energies to the Almighty. For me, it is a time for meditation and awareness. What is so weak about that?

Your comment exposes your lack of compassion, overstanding and awareness.

Also, you should know that there is a legend that Christ traveled, and that he went to India, and there he learned Yoga.

Go do your Mobility WoD and leave Yoga alone.

Rx'd - 13 rounds + 4 kb swings

27/m/5'11"/175
As rx'd
10rds w/ one sec to spare

First time with turnout on MU and hot!
Pleased but not satisfied

as rx'd: 12 rnds plus 2 HSPU (PR). Previous best = 11 rnds

18 rounds + 2MU +1HSPU

Last time was 18 rounds on the nose. Completely wiped out...cooled down with 64 burpees (4th time through 100-day burpee challenge).

BP/35/5'11"/205

14 rounds + HSPUs-with DB swings
101230: 14 rounds + 5 KBs
O

don't have rings and didn't have anyone to hold my feet so I did hspu's with a bar up high on squat rack. did the following

6 pullups(palms facing each other)
6 dips
4 hspu's
8 db swings 70lb's

10rds + 2pullups in 20 min. Had to start breaking pullups up by round seven!

8 rds: 6 pull ups, ring dips/rd, 4 hspu, 8 1.5 pd kb vs
11 rds: 3 ring dips/bar pull ups per mu, 1.5 pd kb 3/19/08
8 rds: 6 pull ups & ring dips per round, 1.5 pd kb in 19:55 2/12/08.

55 jumping jack wu. m/54/170

6 pullups
6 dips
4 hspu's with feet on highest notch on squat rack
8 db grabs w/ 70lb db

10 rds + 2 pullups
pullup sets were broken after 6th rd

9 rounds

Subbed 3 pullups and 3 dips per muscle-up
70-lb db for kettlebell swings

40M/5'10"/170#

W/U: 3 rounds of: erg row, 10 cal; push-up, 10x; KBS (25-35-55#), 10x; AbMat Sit-up, 10x.

As Rx: 17 rounds + 2 MU + 4 HSPU + 3 KBS.

C/D: PNF of hamstrings.

New PR by 8 reps. Paced this out at one round per minute through the first 8 rounds. Formed and busted a blister in my right hand from holding the kettlebell too deep in my palm.

Done in your honor, Chief Petty Officer Hardy. RIP.

As rxd
8 rounds
Pr is 13+
one of those days

M/43/5'11"/185

20min AMRAP

2 Muscle-up progressions (from knees with rings 62" from ground)
4 HSPUs (using 1/2" purple Iron Woody bands--1st 5 rounds to floor, the rest to 2 1/2" from the floor)
8 KB swings (1.5 pood)

11 rounds plus 3 HSPUs

M/14

20min AMRAP

2 ring rows
6 push-ups
8 kettlebell swings (25#)

13 rounds plus 2 ring rows

~10 rounds. 35# kb. 1MU = 4D + 4PU

m/37/155

Nate is probably my favorite hero wod.
19rds as rx'd 2rd pr!!!

41/m/185

sub 6/6 pullups/dips for mu's

10 + 6,6,2

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 1.5 Pood Kettlebell swings

10 Rounds +2 MU, 2 HSPU

6 rds + 3 swings. 70 lb dumbell.
I've never done more than 7 muscleups in a day before! Picturing in one's mind the Hero "Nate" really does bring extra power for some reason.

M/30/5'7"/160
10 rounds
Thank you CrossFit

10 rnds+2 hspu

M/38/6'3"/238 lbs CF Start 2/7/11

7 rounds 4 MU's

Started WOD with 2 pood bell felt a bad twinge in my back in first set. 1.5 pood for 2nd rd same thing. Subbed 20 squats for swings. MU's were jumping. HSPU's were walked up wall. Noticed Rt leg went numb 1/2 way through WOD. Spent rest of afternoon with an ambulance ride to ER.

10 even. PR is 13+1, but still going easy after vacation. Just went nice and steady, no misses all sets unbroken.

M/39/192/5'11"

Subbed 3 pu's and 3 dips = 1 MU

13 rounds

With bar MUs:

13 rnds + 2 MU

All sets unbroken but needed some time to breathe after the KB swings. Would have liked to get 14 or 15, which seemed possible at the halfway mark. Next time!

rory mckernan brilliant and hilarious gesture in lighting up a classic red. you made me laugh.

HSPUs 1st 2 rnds with ABMAT, after that with bands 8 reps.
Ring rows subbed for mu's
2 pood kb
6 rnds + 2 rr

14 rnds on the dot...
did MUs on bar and KB swinds with 75lb DB

Rx'd

8 rds +2HSPU

1st time doing MU in a WOD and 2nd time doing HSPU.

35/m/5'10"/185

Subbed 4 strict pull-ups for Muscle Ups and 55# Kettlebells.

11 Rounds and 4 PullUps

Wow. Subs....

w/u - static neck-shoulder, cfwu x 1 (5's), Smith bar- hookem toes-in-air-HSPU hack x 5, 2 pood swing x 5....(thinkin' 'this is gonna hurt')

w/o - did 4pullups + 4 dips for each MU I can't do; did 16 Smith bar- hookem toes-in-air-HSPU hacks for each 4 HSPUs I can't do; did 8 2 pood KBS to preserve shred of dignity

20 min AMRAP = 6 rounds + 4 pu + 4 dip

C/d - collapse. Walk dog 200 yards.

16 Rounds. I don't think my form was better than Eva's though.

24yr 5'10" 183lbs

Thanks!

8 Pull-ups
8 Ring dips
4 HSPU
8 1.5 pood Kettlebell swings

9 Rnds + 3 PU

9 rounds Rx

23 yr 5'9" 190

Erin 6rds+4 (LG-K/MPU/8kg) (8mins)
Sydni 9rds+4+6+2 (SG/RPU/12kg)
Vanbom 8rds (1 rope climb/RPU/16kg) *partial rope climb after first few rds*
Meghan T. 11rds (B/RPU/12kg)
Amanda 9rds+4+6 (LG/RPU/12kg)
Aly 13rds+4+1 (LG-K/MPU/8kg)
Mikey 8rd+1 rope (1 rope climp/RPU/16kg) *partial rope climb near end*
Rachael K 13rds+4 (B/RPU/12kg)
Lass 8rds+1+6+4 (1 rope climb/RPU/12kg) *partial rope climb near end*
Cara 8rds+3 (B/MPU/8kg) (8mins)
Alex W. 9rds (LG-K/RPU/12kg)
Andrew 9rds (LG/MPU/8kg)
Cole 8rds (4 mpu/6squats/100m run) (8 mins)
Austin 4rds+4 (4mpu/6squats/100m run) (6 mins)
Seth 4rds+4 (4mpu/6squats/100m run) (6 mins)
Mike 6 rds (4mpu/6squats/100m run) (6 mins)
Ryan R 8rds+2 (2m-MU/4hspu/1.5pood) (15 mins)
Jack T 5rds+2+1 (2 MU/4hspu/50lbs) (15 mins)
Pip 8rds+2 (2 m-MU/4hspu/1.5pood) (15 mins)
Renee 13rds+2 (2-30# DBHPS/4-20# SP/8kg RA only) (15 mins)
Nicole 11rds+2+3 (2rpu/4hspu to double abmat/16kg) (15 mins)
Anita 12rds+2+4+2 (2SG/4hspu to double abmat/16kg) (15 mins)
Brodie 9rds (1 rope climb/RPU/12kg) *partial climb near end*
Sam S. 7 rds (JPU/MPU/8kg) (8 mins)
Jesse 12 rds (RPU/RPU/12kg) **form issues on KB's - poor hip extension**
Morrow 6rds+4+1 (4 Ring PU/4hspu to abmat/1.5 pood)
Noah 8rds+4+6+6 (SG/MPU/12kg)
Sydney S. 9rds+4 (JPU/MPU/8kg) (8 mins)
Jay 11rds (RPU/RPU/16kg) **ROM issue on Pull-ups/Broken Torso on Push-ups**
Marian 11rds+1+6+6 (1 rope climb/MPU/8KG) *all but 2 rope climbs to the top*
Nick 10rds+3 (RPU/4hspu to double abmat/16kg)
Alex A. 11 rds (Ring pull-ups/4Hspu to double abmat/16kg)
Ray 6 rds+2 (Rope Pull/MPU/8kg) (8 mins)
Max A. 10rds+4+4+4 (RPU/4hspu to triple abmat/16kg)
Meghan M. 7rds+4+6+4 (LG/MPU/8kg) (8 mins)
Ricky 8rds (JPU/MPU/8kg)
CiCi 7rds (1 rope climb/4hspu to double abmat/8kg) (8 mins)
Size 8rds+4+6+2 (RPU/RPU/16kg)
Lynn 10rds+4+6+2 (J-LG/MPU/12kg)

Mom's Club
Mary 16rds+4+6+5 (B/MPU/8kg) *time to scale up*
Mrs Carey 15rds+4 (LG/MPU/12kg)
Mrs. Pip 15rds+4+6+2 (LG/MPU/8kg)
Crystal 14rds+$+6+2 (LG/MPU/12KG) (1st time w/ 12kg KB - great job!)
Joanne 7 rds+4 (LG/MPU/8kg) (8 mins)

Bravo Romina

8 rounds + 1 MU, as Rx.

Bar muscle ups, 70lb dumbell. First time ever doing MU's in a WOD rather than subs, and did three times as many MU's in this WOD as I've ever done in a single day. Lots of failed attempts, more fails than actual reps. KB's and HSPU unbroken with no rest.

Nate"

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

20 Rounds as posted...... 2 MU's also

sub'd 3 x bar MU

14 rounds even

Thanks Nate, rest well

m37/5'8"/163

as rx'd 12 rounds + mu's and hspu's

M/43/6'/218
As Rx'd (Assisted MU's)
16 Rnds

RX 9 rounds + 1 M.U. - 25, 5'6" 165-lbs

10 + 1 MU....had to share rings and a KB so I things were pretty slow going. Wasn't breathing that hard but my shoulders were still pretty tired.

Games standard on all movements.

NEVER QUIT!!

5 rounds
2 alibis:
1. First time doing Nate rx with muscle-ups.
2. Significant chest cold.

16 rounds RXD

F/41/5'6"/145

2 MU progressions
4 band-assist HSPU to 3" board stack
8 KBS, 1 pood

13 + 2 "MU's"

m/27/205/5'10"
CF day 61

Rnds: 7 1/3 ... Had to jam, no time to finish #8.
First full sets of HSPUs I've gotten!!

Sub'd 6 pullups + 6 bar dips for muscle ups
Sub'd 1.5 pood for 2 pood...1.5 was the heaviest the gym has.

8 rounds + 4 HSPUs
jumping MUs

Hot.

Completed 13 rounds in 20 min. of:

2 Pullups
2 Dips
4 HSPUs (bar assist at eye-level)
8 70 lb Dumb Bell Swings

60# DB @ home

12 rounds

Second day back after a year off.

3 pull-ups
6 bench dips
2 HSPU with legs on stack
4 45# kettlebell swings

10 rounds, 18:30

Mod the kbs down from 53# to 45#...eveything else rx, got 8 complete rounds!

25/m/185lbs/70"

"Nate" MOD
8 pullups, 8 ring dips
4 overhead press @ 135lbs
8 2pood kb swings

9 rounds

9 rounds + 2 MUs rx'd (dang HSPU)

M/65/184-"Nate" (scaled)
Complete as many rounds in ten minutes as you can of:
2 Jumping Muscle-ups
4 Handstand Push-ups
8 35 Lb DB swings
6 rounds, followed by 3x5 reps ring pullups & ring dips

6 PU, 6 Dips
4 hspu
8 70# db swings

10 rounds + 6 pu & 6 dips

9 rounds + 2 MU + 3 HSPU Rx'd

9 rounds + 2 MU + 3 HSPU Rx'd

17 rounds as Rx'ed; felt great.

Completed 19 rounds +1 (PR)

12 rounds 2 MU rx'd.
MU performed on S3 rack. I need more height to kip

12 rounds
Scaled
Jumping mus
abmat+25 lbs bumper
53lbs (need to buy another kb or 2)

45/171

As rx'd - 99 degrees outside

12 rounds - 20:04

Felt good

9 rounds subbed for 5 false grip pullups & 8 DB shoulder raises.

11 + 5 kb swings rxd

WU:
1/2 "Nate" 10min with 20# vest:

6 rnds + 4reps

then 100 TGU's with 1pood 20:25

M/34/5'4"/144lbs
As RX'd
19 rounds +1 MU

subbed 24kg on kb swings
10 rounds + 2 MU

10 rds with weighted vest 15lbs
subbed muscle ups with 3 pullups/3 dips

M.36.172

As rx'd (straight bar MUs)

11 rnds + 2 MU + 4 HSPU

16

24 / M / 5'9" / 135lbs

Bar MUs, 40lb kettlebell

6 rounds

My HSPUs are pathetic. I made a PR, but mostly because I kipped up out of most of the HSPUs; I didn't know that trick before.

3:1 strict pullups/dips

7 rds + 3 pullups

#30 KB and HSPU down to 3 plates

7 rds + 5 KB swings

8 rounds, don't have a 2 pood kb so I did 16 1 pood swings. Strict muscle ups.

8 PULLUPS
8 RING DIP
4 HSPU
8 2 POOD SWINGS
8 ROUNDS + 8 PULL UPS

Forgot it was muscle ups and did just 2 pull-ups.

9 rounds + 2 pull-ups, 4 HSPU's

9 rounds + 2 MU's, 2 HSPU's (sub'd 3-1 pullup/dips for MU)

M/ 37/ 133 lbs/ 5'-6"
As Rx: 13 rounds complete
I was a bit sore in the legs from the 2 for 1 wallball WOD I did last night. I also knew that I had to do some work on the house tonight following the WOD.. but just hit it and said f it.
I am really scraping my outter tricep when I do my MUs. For some reason my shoulder is feeling odd and I felt it on the HSPUs for sure. When I go from a static position, but not when I push jerk or snatch or not even when I OHS.
NATE is always a good hard WOD.. I was looking forward to a 20 minute long WOD. It's good to get into a rhythm and just grind it out. Last set was hard for sure. I was banging out the fist round or 2 in uner a minute each, but then consciously slowed it down to keep up a more manageable pace. I was going for 13, but hopefully 14 rounds.

43/m/176cm/73kg

AMRAP 20 minutes

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

14 rounds + 2 MUs + 3 HSPUs (PR by one rep)

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended (low ceiling).
Some kipping HSPUs from round 10 to the end.
Ripped a blood blister in my right palm from kettlebell swings. Tape up next time or better buy a 2 pood KB with smooth handle.
Completed round 15 in 45 extra seconds.

M/40/82kg/179cm

4 pull-ups
2 ringdips
4 handstand push-ups
8 kettlebell swing (used 32 kg dumbbell)

10 rounds / 4 pull-ups / 6 ringdips

M/25/162

Subd 1.5 pood swings.

Unbroken mucle-ups!

11rds + 2 muscle-ups (PR by 4 rds!!)

Had to sub a bunch

sub six PUs/six dips on rings for two MUs
sub 2 40# dbs for kettle bell

6 rounds + 4 PUs

Time was bad from attempting MUs and failing.

This is my ninth day of CF and my first attempt at MUs in my life. Why can't I do them??? I do pull-ups +80# and dips +115# on my heavy days before I was doing CF.

I think I have a technique problem and it is at the transition. I picked up the tip on the false grip but was still only able to get it once. Then was not able to reproduce. Any tips?

C-
12 + 2 MU
HSPU to nose
53# KB

2 muscle ups (red band assisted)
4 HSPU's ( head to 3 in. platform)
9 35lb DB swings

12 rds even.

Screwed up when I read my previous results thinking I did 4 total of PU's and dips, not 4/ea for MU's... So;

20 mins of;
4 PU
4 dips
4 HSPU
8 50# DB swings

12 rounds + 4 PU's + 4 dips

Scales to 1.5 pood KB (cause I don't have a 2 pood)

MU's were almost strict (very little kip) due to space restrictions on the silly dip/pull-up station at the globo gym I'm stuck working out at while my house is built.....

2 MU's
4 HSPU's
8 1.5 pood KB Swings

10 rounds with 40 seconds left, and I got the boot (globo gym was closing)

Love the looks I got from the globo clientele while doing this WOD.....

CFWU x 3 std

Mod'/scaled
6 pullups, 4 ring dips
4 HSPUs, latter half were very shallow
8 KB swings #45

8 rds, 6 PUs, 4 Ringdips, 8 KBs and 20 second Hand stand

11 rnds 2 MU.

HSPUs are like a foreign language. You lose it if you don't use it. Holy cow.

Did Crossfit Fitness Test #2

Tabata squat = 20
muscle ups in 4 mins - 21
Score: 12 pts
Need to make sure my feet are always fully off the ground when I get into my hang before the muscle up. I don't want to be tempted to cheat with floor assistance, as I did a couple of times in this workout.

As Rx'd.
13 rounds + 1 muscle-up (PR)

10 rounds + 1 MU

as rx'd

Sub'd 4 pullups and 4 dips for each muscle up. Only had 1 pood.

9 or 10 rounds + 8 pu/dips

7 rounds + 10 sec. ring hold

2 10 sec ring holds
4 assisted hand stand pushups
8 KB swings, 1.5 pood

25k DB, 4 pull ups/4 trx dips

9 rounds + 4 PU's&3 dips

shoulder flexibility hampering HSPU's massively!

Rx'd 14 rounds + 2 MU + 4 HSPU

20:00
4 PullUps
5 PushUps
8 Kettles
10 Back Extensions
16 Rounds in 20:07
Then
4:00 Rowing

as rx'd 7 rounds

first time doing actual muscle ups today. Hopefully i can improve on this wod greatly as my muscle ups develop.

6 pullups
6 dips
4 hspu
8 45 lbs kb

11 rds + 6 pullups

As rx'd except for l-sit MU as gym did not have anywhere high enough to hang rings

13 rds + 2 HSPU

8/8 dips pullups for muscle ups
hspu feet over bar limited rom
50lb db heavist I have

15 rounds even

32 yom, 190 lbs

12 rounds, 75 db swings

ties my pr

AMRAP in 20 minutes of:
3:1 Pull-ups/Dips
4 Handstand Push-ups, with feet on highest notch on squat rack
8 2-Pood Kettlebell swings
6 rounds
WOD every other day>Working swing shift, except weekends
M/53/6’/210

AMRAP in 20 minutes of:
3:1 Pull-ups/Dips
4 Handstand Push-ups, with feet on highest notch on squat rack
8 2-Pood Kettlebell swings
6 rounds
WOD every other day>Working swing shift, except weekends
M/53/6’/210

m/37/5'9/178
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. K to E. DU.
14 rounds even-PR.
Used HRM. Helped keep me moving. Most HSPU rounds unbroken. Hands wider & elbows out on way down.
KB swings not bad. Good job popping hips, chest up. Make sure knees over feet, not inside.
12/30/10: 13 rounds + 2 MU & 2 HSPU
8/18/10: 8 rounds + MU & 2 HSPU. Hope I miscounted rounds. Otherwise very disappointing. Had more space between stations. Hope that made a difference.
10/27/09: 12 even - PR
8/26/09: 10 rounds + 2 MU
7/8/09: 10 rounds + 2 MU + 4 HSPU
11/27/08: 9 rounds + 2 MU + 4 HSPU.

Oops

20 min AMRAP:
2 MU
4 HSPU
8 53# kb Swing

8 rounds (minus 1 HSPU)

as rx'd

12 rd
+ 2 mu's
+ 4 hspu's
+ 3 kb swings

next time try the 1.5 pd on the swings.
the last few rounds my form on the kb swings were really bad
don't want to hurt myself

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

M/46/165

AMRAP/20:
15' Rope Climb x1
03 HSPU
72# KBS
__________

10 + 1 RC

"KBS X 7"

m/39/6/190ish
Red band assisted MUs otherwise...
As Rx'd
10 rounds +2 KB swings

f/29/501/140ish
Green band assisted MUs
1 Pood
8 rounds +4 HSPUs

10 + 1 MU

rx

8 rounds rx'd

12+3 (red band muscle-ups)

Previous

Did it DSU after work...subbed 3 pull ups and 3 dips for each MU

8 sets plus 1 MU

Tonight

Did the same sub for MU

9 sets plus 1 MU

had to do jumping muscle ups. I used a 30kg dumbell instead of kb. 7 rounds plus 2 muscle ups total.

8 rounds with 50lb dumbbell on 6/28

rx'd 7 rounds

PR by almost 2 full rounds

*2 kipping HSPU in round 6 when I got stuck at the bottom. First time ever for those.

I'm still wondering how many people do kipping HSPU throughout the workout.

10 rounds.
Only have a 1.5 pood kettlebell, so did 12 swings per round

8 rounds. after the fourth round I subbed HSPU for 50k shoulder presses. I have hurt my abs and was finding the HSPU really, stupidly hard.

Other sub - 18k dumbbell and 3+3 pullup/dips for a MU

WU
Nate
Kneeling MU
11 rounds + 6 reps
M/50/194#/72"

8 rd's...9 total
subbed M Ups with pull ups and dips

did 6 pullups and 6 ring dips for muscleups and 12 1.5pood swings
7 rounds + 6 dips

"Nate" scaled.
MU: (jumping) x2
HSPU: x4
KB: (1pood) x8
20min, 14 rounds.

9 rounds + 2 mu's

did this on 15.06.11
mu's done jumping to top bar of smith m/c.
last 2 rounds each - 2 assisted HSPU + 2 strict)
30k db swing

prev 8 r + 4 pull ups

6-27-11

subbed 3pu,1rd for mu
115# pp for hspu
45# db

11 rds + 6pu

9 rounds + 2 MUs

50/m/190

1st rd as rx'd, following HSPU assist 1"band. 8 rds.

6 rounds
Failed on 1st MU of 7th round

6/22 (late post)
7 rds in 20:11
M/U's from knees w/ ring bottoms at 58.5"
HSPU's only 2-4" in depth
55# dumbbell swings

10 rds (rx'd)

prev: 10 rds w/1.5 pood

warm-up
pull-ups (3x5)
dips (3x5)
squats (3x10)
crunches (3x45)
push-ups (3x10)
back extensions (3x5)
rounds - 11
notes: 10/28/10 total was 14PR.

m/32/5'8"/170lbs

11 rds + 2 MU + 4 HSPU

77 158 173

500 Cal

subbed:
6 pullups/dips
45# db swinds
6 rounds

as rxd 13 + 2 hspu

11 rds
2 mu's

m/178cm/87kg/35y
12 rounds +6 PR

CFWUx1
11 rds + 1 MU
20 lb db tied in handle of 1.5 pood KB

Matt: 9 rds + 11 Pus, 4 dips, 4 pushups, 3 KB swings
Sub 4 rings PUs + 4 ring dips for MUs, pushups on 30” box for HSPU, 1.5 pood KB

10 rounds
subbed mu with 5 strict pu and 5 dips
did elevated push-up on wall
55lbs kb. no 70 lb available

M/24/70"/187#

8/18/10
AMRAP in 20 minutes (scaled to my fitness level) of:
6 dips
6 jumping pull ups
4 Head to a 6" stack of plates HSPU
8 50# DB swings

9 rounds total

6/6/11
2 green band assisted dead hang muscle ups with band hanging from bar
4 HSPU
8 KB swings, 2 pood

6 rounds total

1/9/11
6 rounds + 2 MU + 4 HSPU

HSPU were nose to floor and used a DB instead of a KB. First time with doing this WOD with Muscle ups!!!

14 rounds + 2 mu rx'ed

M/40/190#

15 rounds plus two one and a half muscle-ups as RX'd!!

as RX'd
on straight bar
12 rounds

10 2/3 rounds