July 28, 2011

Thursday 110728

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Post times to comments.

Annie_Swim-Test_Final_th.jpg

Enlarge image

Annie Thorisdottir at the Games athlete swim test.


"Handstand Push-Up Progression: Part 1" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


The Games Update: Two Days Out.


Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT - video [wmv] [mov]


"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."
- Phillip Adams

Posted by Pukie at July 28, 2011 5:00 PM
Comments

Who tried the headstand thing? I did.

Comment #1 - Posted by: Jay at July 27, 2011 5:06 PM

Please tell me they are going to archive the footage like last year. Some of us are going to be out in the wild!

Comment #2 - Posted by: Jay at July 27, 2011 5:10 PM

Thank you very much HQ and Reebok for all you have done. This weekend looks to be epic.

Comment #3 - Posted by: Paul Flores at July 27, 2011 5:11 PM

ESPN!!! That is amazing!

Comment #4 - Posted by: sam_r at July 27, 2011 5:26 PM

Are there any other Finance guys doing crossfit?

I just graduated with my degree in Finance and wondered if there was anyone else that was both Finance and crossfit oriented

22/m/5'11"/171

Comment #5 - Posted by: Logan S at July 27, 2011 5:27 PM

as Rx'ed

14:50

Comment #6 - Posted by: Quinn McCutchen M/41/150/5'10" at July 27, 2011 5:47 PM

Dear Crossfit...I hate u! see u tomorrow Luv, Me

Comment #7 - Posted by: LisaK at July 27, 2011 6:12 PM

Is there a way to watch the games other than on ESPN3... or can someone tell me how to get ESPN3 in canada?

Comment #8 - Posted by: Kevin at July 27, 2011 6:18 PM

the games will be live streamed like they were last year. If you go to the official games website, at the top it says 'finals', one of the options is 'watch live' so i believe you can watch the games that way.

Comment #9 - Posted by: paul at July 27, 2011 6:27 PM

Interesting comment Logan S. I guess i'm somewhat finance and crossfit oriented. Thouugh, my crossfit needs a bit of work.

Comment #10 - Posted by: Ryan at July 27, 2011 6:57 PM

any news on events or format yet?

Comment #11 - Posted by: nick in sydney at July 27, 2011 6:59 PM

ESPN3 really played the 'people might get hurt doing stuff, like those japanese shows' card

Comment #12 - Posted by: Andy at July 27, 2011 7:01 PM

#6 im a finance guy doin crossfit. Been doin it for a few years

Comment #13 - Posted by: James at July 27, 2011 7:14 PM

Logan S.- Congratulations on your recent graduation. Best of luck in your future endeavors, finance and crossfit.

Comment #14 - Posted by: Kevin C. (M/52/5'11"/172) at July 27, 2011 7:37 PM

Good Question, Logan S - whether anyone else is finance and crossfit oriented.

Also, way to go HQ, working a deal with ESPN 3. Five steps above The Ocho.

Comment #15 - Posted by: phil at July 27, 2011 7:57 PM

Are we supposed to be able to see all the events on the games website?

Comment #16 - Posted by: Trent at July 27, 2011 8:03 PM

Woops nevermind.. that's just the masters

Comment #17 - Posted by: Trent at July 27, 2011 8:08 PM

the first event sounds crazy!!!!!!!!!!
ocean swimming!!

Comment #18 - Posted by: matt at July 27, 2011 8:09 PM

I am currently finishing my degree in finance, and have been crossfiting for 2 years

Comment #19 - Posted by: dan at July 27, 2011 8:12 PM

yeah...BA WOD for Individuals
For time:
210m ocean swim
1500m run soft sand
50 CTB Pullups
100 Hand Release Pushups
200 Squats
1500m run soft sand

Comment #20 - Posted by: jmart at July 27, 2011 8:22 PM

ESPN 3? Seriously? What could they possibly be showing on 1, and 2 that's better than the CF games?

Comment #21 - Posted by: Brandon at July 27, 2011 8:27 PM

For the love of dog, if there was one thing that required more pics and HD video, it would be footage of the swim test. Come on!!!

Comment #22 - Posted by: steve at July 27, 2011 8:36 PM

I got excited and did this one day early. 22:47 as rx'd. Looking for a better time on the next one!

Comment #23 - Posted by: Batman at July 27, 2011 8:42 PM

I'm doin this tomorrow but can someone explain better what I'm supposed to do exactly? I know what a muscle up is but the way te WOD is explained, it's mind of all
Jumbled together.. Thanx : )))

Comment #24 - Posted by: Bildfell 180/M/5'10/single:) at July 27, 2011 8:49 PM

17:14 as rx'd.

Comment #25 - Posted by: Paul 29/m/5'10/190 at July 27, 2011 8:51 PM

Annie even smiles during workouts while underwater. Awesome.

Comment #26 - Posted by: Mike Hollister at July 27, 2011 8:54 PM

12 rep round - 7:04
9 rep round - 7:43 <<< fatigued
6 rep round - 4:41

3rd day doing cross fit. Only did 75 lbs on the squat clean and jerk IOT get a good workout while building on the proper body alignment, plus got to start somewhere. Dont want to come out too hard and injure myself too early. Had to do pullups + ring dips, dont have the muscle up movement yet. Still had a hell of a workout!!!

Comment #27 - Posted by: USMCpaddles at July 27, 2011 10:38 PM

If I understand correctly, it is 1 rd of 12 reps and a muscle up, 1 rd of 9 reps and a muscle up, 1 rd of 6 reps and a muscle up. Please let me know if I'm mistaken.

Comment #28 - Posted by: Jesus at July 27, 2011 11:11 PM

#26-Jesus

12-9-6 of the cleans and muscle-ups

Comment #29 - Posted by: baqdraft57 at July 28, 2011 12:13 AM

19:32. Awesome WOD!

Comment #30 - Posted by: Xman at July 28, 2011 12:17 AM

16:27

Comment #31 - Posted by: TomO/44/M/200 at July 28, 2011 1:37 AM

Holy crap, nearly passed out after this! :D Got my ass handed to me. I took a lot of time on cleans. New to those so I dont want to break my back.
Cleans as rxd
6, 4 and 2 muscle up variations.(3 pullups and dips as one muscle up)

Comment #32 - Posted by: Matti K at July 28, 2011 2:00 AM

m/45/185

11:02

Comment #33 - Posted by: cosmo at July 28, 2011 2:36 AM

43/m/176cm/73kg

As rx'd

14:08

Comment #34 - Posted by: Memuc at July 28, 2011 2:55 AM

10:47
muscleups done using no false grip

Comment #35 - Posted by: charbs 195/m/26 at July 28, 2011 2:59 AM

Any good suggestion for a substitute for muscle ups??

Comment #36 - Posted by: Bildfell 180/M/5'10/single:) at July 28, 2011 3:02 AM

Couldn't WOD yesterday...early AM meeting at work. Rowed this AM. Thx to all who rowed yesterday. You inspired me to push myself hard in the garage solo.

3:13
3:16
3:18

Comment #37 - Posted by: Erika f/45/6'1"/160 at July 28, 2011 4:06 AM

The WOD should go like this:
12 Squat clean&jerks
12 Muscle ups
9 Squat clean&jerks
9 Muscle ups
6 Squat clean&jerks
6 Muscle ups

Comment #38 - Posted by: Timmy at July 28, 2011 4:13 AM

27:14 rx

Challenging WOD, rate limiting factor for me today were muscle-ups.

Comment #39 - Posted by: gb 44/m/71"/185# at July 28, 2011 4:16 AM

Is there a sub you would recommend for muscle up's? Thanks.

Comment #40 - Posted by: DMill at July 28, 2011 4:44 AM

So.......I'm deployed right now and don't have any rings. One of my fitness goals is to be able to do muscle-ups before returning to the states. They will have to be bar muscle-ups. I hardly ever see anyone doing those anymore, so anyone have pointers to assist. I couldn't find much in the journal on the bar method. My pull ups are fair and my dips are great. I feel ready to do this!

Comment #41 - Posted by: JeremyJ at July 28, 2011 4:45 AM

12 mins.

subbed pullups for muscle ups because I can't do them yet. Any pointers on how to progress to muscle ups would be greatly appreciated.

Comment #42 - Posted by: Jay at July 28, 2011 5:04 AM

Thanks for the handstand progression vid! I've been building up to them (been doing CF and CFE for about 2 months now). Thanks!

Comment #43 - Posted by: Laszlo at July 28, 2011 5:33 AM

17 min-ish...first oly lifts after starting back up and legs were resisting my mind's desires.

Did muscle up progressions (feet in front on floor) as a direct sub to work on my transition, did SC&J as rxed.

Comment #44 - Posted by: Dave W 27 5'8" 180 at July 28, 2011 5:48 AM

16.30 subbed 3x pull ups for muscle ups.

Comment #45 - Posted by: david at July 28, 2011 5:51 AM

25:23 min, i still can't do muscle ups so i subbed 3(dips and pulls) x each muscle up so:

12 Squat clean&jerks
36 pullups & 36 dips
9 Squat clean&jerks
27 pullups & 27 dips
6 Squat clean&jerks
18 pull ups & 18 dips

M/32/5'9"/195

Comment #46 - Posted by: Gmo at July 28, 2011 6:11 AM

Didn't finish. I was doing the C&G's at 85 lbs which was my 1 rep max last time and I only did 15 of them.
I wish I were dead.

Comment #47 - Posted by: Sarah at July 28, 2011 6:21 AM

Looks like the Games competitors all took the swim test in stride. Impressive, really. Think about a group of 50 or 60 people from the general population and how many could handle an impromptu 25 meter swim. I think many could not do it. Speaks volumes for Crossfitters, I reckon.

Comment #48 - Posted by: heath at July 28, 2011 6:23 AM

10:57 Rx

Comment #49 - Posted by: Jakob at July 28, 2011 6:40 AM

12, 9, 6 x 60 lbs. clean&jerk
12, 9, 6 70 lb. assisted pullup

Comment #50 - Posted by: BluddKurdler at July 28, 2011 6:42 AM

Finance person - I am an IT Application Developer and "home box" CFer.

M - 48/68.5"/150#

Comment #51 - Posted by: Scott Chlebove at July 28, 2011 7:01 AM

Annie smiles underwater cause she's an Angel.

Comment #52 - Posted by: John Corona at July 28, 2011 7:14 AM

135lb cj; subbed 2 pull ups and 2 dips for muscle ups.

13:08 min

Then added 12 pull ups and 12 dips plus 20 knees to chest and 20 hanging leg raises to work on kipping.

17:52 min total

Comment #53 - Posted by: Milo of Croton at July 28, 2011 7:35 AM

25k bike to the gym warm up

C&J as Rx'd
sub'd 2 pull-ups + 2 dips for muscle-ups... one day *sigh*

15:13

25k ride home =)

Comment #54 - Posted by: Matt at July 28, 2011 7:52 AM

12-9-6
82# clean and jerk
assisted pullup 1'' band

14:30

Comment #55 - Posted by: eng at July 28, 2011 8:24 AM

15:12 as rxd. First time ever doing every muscle up unassisted. Praise God,felt great

Comment #56 - Posted by: bmac at July 28, 2011 8:31 AM

DID MY FIRST MUSCLE UP TODAY!!!!!!!!!!!! SO STOKED!!! AND I managed to do all the reps in todays WOD!!!!Words cannot express my excitement!!!! Although the MU were very sloppy I still managed to do them. haha


sub'd 115lbs for 135lb squat clean and jerks...

13:40

Comment #57 - Posted by: Fernando m/21/5'9/155 at July 28, 2011 8:41 AM

As RX'd 17:22

Comment #58 - Posted by: asuderelict m/28/6'2"/200 at July 28, 2011 8:48 AM

m/43/72/175
CFWUx3, modified

12-9-6
135lb squat clean and jerk
sub'd 3x push ups and 3x dips for MU

24:48

Comment #59 - Posted by: Derek at July 28, 2011 8:48 AM

7:58 Rx'd

Comment #60 - Posted by: MarcusG 30 5'9" 155 at July 28, 2011 8:51 AM

26:04 Muscle ups were done on a bar as didn't have any rings.

Comment #61 - Posted by: Gerard at July 28, 2011 9:01 AM

As Rx'd With bar muscle ups

9:40

Comment #62 - Posted by: PadenW at July 28, 2011 9:21 AM

m/37/6'/172#
18:33 rxd
Muscle-ups were good today, but need work on full ROM on the Squat clean & jerk...

Comment #63 - Posted by: Dylan at July 28, 2011 9:22 AM

#41, I have never done muscle ups on the rings but recently learned them on pull up bars. I tried for years of and on, and it just happened. The best place to start and what most military gyms have is the cable machine with the two different pull up bars in the middle. The good thing about the top bar is that it does not connect in the middle so that will give you a little play to pull through it. Thats what I got my first muscle up with...oh and pull like hell. Hope this helps and good luck and stay safe out there.

Comment #64 - Posted by: Jacobs at July 28, 2011 9:29 AM

115# C&J, and 2 c2b + 2 dips sub for MU
20:30 x_x felt so wiped out today!

Comment #65 - Posted by: Patch 24/M/6'0"/165 at July 28, 2011 9:30 AM

15:13, subbed 3 pullups and dips per muscle up, not due to ability but ceiling height. smoked to say the least.

Comment #66 - Posted by: Aaron (M/25/5'8''/180) at July 28, 2011 9:35 AM

m/26/197/70''

43:01 rx.

things that went right:

finished rx and worked on a glaring weakness
had a great turnover at the bottom of each MU
was able to choke up without much difficulty
taped like a mofo so no tears

things that went wrong today:

shouldve scaled
couldnt string them together because of the turnover at the bottom. need to slow my drop down and not forget technique
spent too much energy getting really pissed off and then loosing my focus and not resting as much as i needed to between reps

Comment #67 - Posted by: gino at July 28, 2011 9:49 AM

M/26/5'7"/150#

Rx'd w/ bar muscle ups

14:53

@PadenW, sick time. Gotta up my game :P

Comment #68 - Posted by: Julian at July 28, 2011 9:59 AM

19:50

Comment #69 - Posted by: GAC - M/28/6'4/190 at July 28, 2011 10:10 AM

Nice!! I still can't do muscle ups so it was sub'd with 3 pu's then dips per each Muscle up required. All pullups were unassisted. (second Xfit WOD, pullups are unassisted. I have graduated from Gravitron!WOHOO!

12 Squat clean&jerks
36 pullups & 36 dips
9 Squat clean&jerks
27 pullups & 27 dips
6 Squat clean&jerks
18 pull ups & 18 dips

24:25

Comment #70 - Posted by: K Stuessy/ 73"/203/SJAFB at July 28, 2011 10:23 AM

14:43 rx'd

Comment #71 - Posted by: B-Mo M/33/6'/193 at July 28, 2011 10:24 AM

12:43 as Rx'd

Comment #72 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at July 28, 2011 10:32 AM

Pack
8:00

Comment #73 - Posted by: cory at July 28, 2011 10:37 AM

16.55

Comment #74 - Posted by: albino at July 28, 2011 10:39 AM

26:35 sub ring dips for mu

Comment #75 - Posted by: ccraft at July 28, 2011 10:42 AM

138lb Squat C&J
Bar Muscle-Ups
12:39

Comment #76 - Posted by: Adam Manley 27/5'9/202 at July 28, 2011 10:53 AM

m/41/155
12:03 as rx'd

Comment #77 - Posted by: Seth H. at July 28, 2011 10:54 AM

Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up with wrist turn out

all cleans, clean and jerk, no thrusters, it called for jerk, so I did jerks.
time 15:35

Cleans were the hard part. All singles. I though I'd get the first 5 tuch and go, but not today, it was tough. I did my best to stay on the bar, but a few longer breaks like a cound to 5 or so.


Muscle ups good, in sets od 3 to 4 at first the 2's a few singles in the effort to not stand arround to long.

I wanted to be in the 10 min range, but I gave it all I could.

Comment #78 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at July 28, 2011 10:58 AM

greg a warmup plus samson and 400m run before and after

scaled 9-6-3
67# squat clean and jerk
MU w/black band
sub 14:00

first ever clean and jerk WOOT WOOT!

Comment #79 - Posted by: lindsey 25yo F 122lb 5'4" at July 28, 2011 11:05 AM

@68- Julian,
Thanks, just stay focused and train hard it comes in time.

Comment #80 - Posted by: PadenW at July 28, 2011 11:10 AM

Damn Annie!! That girl looks great every fricking time doing anything, everywere...

Comment #81 - Posted by: Leo K at July 28, 2011 11:17 AM

CFWU x 3

25:08

Not a good result today... Tried for bar muscle ups after the first round of 12 squat clean/jerks but couldn't get them. Ended up substituting 3:1 pullups/dips for MU's, broken into 3/3/3/3 back and forth between PU's and dips. Pullup bar was busy for almost 2 minutes right at the beginning of first round so I had to stand and wait, left timer running.

Comment #82 - Posted by: Sheldon N (M/34/6'/183) at July 28, 2011 11:19 AM

12:54

Subbed pull ups and dips
115# squat cleans

m/37/6'1"/200

Comment #83 - Posted by: Rough Robbie at July 28, 2011 11:20 AM

11:22 as Rx'd with bar muscle-ups

Comment #84 - Posted by: Jette 42/M/5'11"/175 at July 28, 2011 11:25 AM

I want to cry T_T

Third Crossfit day, haven't touched any weights in two years, so I had to do 75lbs for the clean and jerk. As for the muscle-up, I subbed for 2x chin-ups and 2x dips, took me 19.11

Comment #85 - Posted by: Nick at July 28, 2011 11:37 AM

23:11, subbed muscle ups with 3x ring dips and pull ups. again, another smoker.

Comment #86 - Posted by: baqdraft57 at July 28, 2011 12:07 PM

Adventures in WodLand...
12/9/6
95# Squat Clean & Jerk
MuscleUps
MuscleUps turned into Ring Pullups and Bar Dips after 13 MU, subbed 3 of each per MU

Comment #87 - Posted by: gatorhill at July 28, 2011 12:14 PM

10:00 burpee pullups sub

Comment #88 - Posted by: charlie romeo at July 28, 2011 12:21 PM

21:35 in the bay at st. 12. Hot, major ball kicker.

Comment #89 - Posted by: ScottMacArthur at July 28, 2011 12:24 PM

this was BRUTAL... I was holding back some puke in the last round...

subbed:
115lb squat clean & jerk 12 reps
30 pullups & 30 dips
115lb SC&J 9 reps
25 pullups & 25 dips
115lb SC&J 6 reps
20 pullups & 20 dips

40:22 what an embarrassment.

Comment #90 - Posted by: Saam at July 28, 2011 12:57 PM

2011-07-28: 15:41. 6:11,5:57,3:32. After range qual. Hot day. Not happy with c&j's.

Comment #91 - Posted by: gs at July 28, 2011 12:59 PM

23:20
This was too much fun to rush: pegging cleans nice and low, with Fat Gripz on the bar, and hitting muscle ups in strict hollow bodied position.

Comment #92 - Posted by: TRN III at July 28, 2011 1:04 PM

Just saw events 2 and 5 announced. Wow! This is going to be such a blast. here i was worrying the games would just be about finding the most efficient crossfitter and HQ delivers this! Great job so far on programming HQ, this is excellent stuff!

Before the games i said surely you must have one throwing event and one carry event in there and thats already been delivered, plus a swim! Excellent!

Btw, I don't usually post here so taking the opportunity to say thanks HQ for a great website!

Good luck to all athletes competing during the week end.

Comment #93 - Posted by: Pete at July 28, 2011 1:46 PM

15:21, rxd - bar muscle ups.

Comment #94 - Posted by: aermio m/32/5'7"/150 at July 28, 2011 1:53 PM

16:25

Comment #95 - Posted by: mlt at July 28, 2011 2:00 PM

17.32 as Rx'd

22/m/5'11"/171

Comment #96 - Posted by: Logan S at July 28, 2011 2:33 PM

m/178cm/87kg/35y
11:37

Comment #97 - Posted by: gepeto at July 28, 2011 2:36 PM

40 kg squat clean
l push up
15-12-9-6-9-12-15

17:15

100x5kg db shoulder fly
100x5kg db uppercut

Comment #98 - Posted by: konya balazs at July 28, 2011 2:42 PM

CFWU(1 set only of pull-ups/dips)

as rx'd 25'23"

Muscle-ups were singles, but I was able to complete them all... Progress.

Comment #99 - Posted by: Tim 34/5'10/165 at July 28, 2011 2:44 PM

Tying testacy throwing in multiple wods a couple times a week.
C&j
3-3-3-3-3
45-95-135-155-185
Not touch and go
Then
Mainsite
14.57 as rxd
Then
4 sets of max reps of WTD pullups
53 lbs

Comment #100 - Posted by: Jonblaze at July 28, 2011 2:52 PM

Wow. Suck...ing...wind.

8:45 as Rx'd. Fire breathers easily under 6 minutes on this, right?

Comment #101 - Posted by: BP-PDX (m/36/5'11"/205) at July 28, 2011 3:11 PM

F/41/178/5'11"

On holiday in Tofino BC.

Buy in: 2 gin and tonics then stumble down to the beach.
Wod
30 kb swings1 pood
run to surf and back (150-200m)
10 burpees
30 clean and jerks 1 pood 15 each arm.
Run to surf and back
10 burpees
30 kb snatches 1 pood, 15 each arm
Run to surf and back
10 burpees snatches

Comment #102 - Posted by: JuliePlatt at July 28, 2011 3:30 PM


subbed 125 power snatches and 3/3 dip pullups for muscle ups

21:12

Comment #103 - Posted by: Kevin McClellan 49/195 at July 28, 2011 3:31 PM

18:15

Comment #104 - Posted by: ferb44 181# at July 28, 2011 3:36 PM

M/43/5'11"/185

12-9-6

Squat clean & jerk (9@135# & 18@115#)
Muscle-up progressions (rings 60" from the ground--start on knees)

13:12

F/10

12-9-6

12# Squat clean & jerk
Muscle-up progressions (rings 47.5" from the ground--start on knees)

4:53

Comment #105 - Posted by: nutfam at July 28, 2011 3:38 PM

Hey i don't know if people actually go through and read this but just going to point out a random fact. The Crossfit Journal/Crossfit Games/Crossfit Store all have nice webpages as they're newer things.. maybe it's time for the Crossfit main page to do a little makeover...

Comment #106 - Posted by: Lee at July 28, 2011 3:39 PM

M/34/5'4"/144lbs
As RX'd
10:52

Comment #107 - Posted by: Matthew Burritt at July 28, 2011 3:40 PM

confused..first day..do i take the total time to do the reps or just the time doing the reps.
29 minutes total
13:40 of actual lifiting time..dont feel so good but me thinks ill be back tomorrow!!

Comment #108 - Posted by: chuck c at July 28, 2011 3:42 PM

27/m/5'11"/175
As rx'd
14:16

Pleased with how I pushed on Clean and Jerk, but not satisfied.

Comment #109 - Posted by: justaman - liberty, sc at July 28, 2011 4:00 PM

m/29/73.5 in/190lbs from CrossFit Omaha

13:33 rx'd

Fun wod. More strength than metabolic.

@103...I agree about the website. Needs a makeover

Comment #110 - Posted by: Nick Patrick at July 28, 2011 4:05 PM

M/40/81 kg/ 178 cm

-4 clean and jerk with 60 kg then scaled down to 50 kg
-8 c and j (50 kg)
-36 push-ups
-36 dips
-9 c and j (50 kg)
-27 push-ups
-27 dips
-6 c and j (50kg)
18 push-ups
18 dips

Time 21:01

Comment #111 - Posted by: Sigurbjorn at July 28, 2011 4:25 PM

M/34/148lbs/5'5"

As rx'd
18:11
Bad showing today

Comment #112 - Posted by: Brandon Burritt at July 28, 2011 4:31 PM

M/42/5'8"/153

14:05 with 95lbs

Comment #113 - Posted by: Jon at July 28, 2011 4:37 PM

Don't have rings and not sure I can do a muscle up so subd 2 pullups and 2 dips per rep of muscle ups.
WOW! MY LEGS ARE FEELIN IT!
Squat Clean and Jerk 135x12
24 pullups (20,4)
24 dips (17,8)
SC&Jerk 135x9
18 pullups(12+6)
18 dips (15,3)
SC&Jerk 135x6
12pullups (10,2)
12 dips (10,2)
TIME-16:42

Comment #114 - Posted by: b hirt at July 28, 2011 4:38 PM

~22', as rx'd
no warmup, dove right in, warmed up as I went
Jerk more like a power jerk
CJ splits: 4, 5, 3/ 5, 4/ 6
MU: 4, 5, 3/ 6, 3/ 6
yoga cooldown

Comment #115 - Posted by: ajax at July 28, 2011 4:39 PM

40M/5'10"/170#

W/U: 3 rnds of 45# FS, 10x; 45# PJ, 10x; pull-up, 10x; push-up, 10x.

As Rx: 10:17.

C/D: BP, 180x3 - 200x3 - 220x2.

This felt slow. Par for the course this week, I suppose. The return of high heat and humidity may have had something to do with it. Left shoulder injury was a bit of an issue on the MUs. It was a bigger issue on the cool-down BPs. Just couldn't get that third rep on the last set.

Comment #116 - Posted by: rjf (Since 07-20-07. WOD no. 1103) at July 28, 2011 4:44 PM

This was my first day doing crossfit. I misunderstood the workout. I did 12 squats, 9 clean and jerk and 25 dips (didnt have rings for muscle ups but wanted to try it) 3 continuous times .... my time was 8:02

Comment #117 - Posted by: Rhino at July 28, 2011 4:46 PM

15min 43 sec.
First Muscle up incorporated workout!!! loved it

Comment #118 - Posted by: Ryan B. 22/M/6'3/200 at July 28, 2011 4:58 PM

D @ B6
scaled
12/9/6 125# SC&J
12/9/6 PU's and dips
805/1455/1950

Comment #119 - Posted by: waderpro at July 28, 2011 5:01 PM

Near destruction... Scaled back reps and sub'd pu's and ring dips for muscle-ups.

Still over 20 minutes

Weak. Very unhappy

Comment #120 - Posted by: Gerschey at July 28, 2011 5:22 PM

16:48 as rx'd

Comment #121 - Posted by: SB at July 28, 2011 5:44 PM

37:42:9

coming off a week long battle with the flu. Made every rep count.

Comment #122 - Posted by: Nic.A at July 28, 2011 5:57 PM

80 lbs for squat c&j
subbed 3 pullups and 3 dips per muscle up- 36, 27, 18 for 12, 9, 6

27:04...need to learn muscle ups

Comment #123 - Posted by: Thinlizzie at July 28, 2011 6:22 PM

FS 3x3x3:225(1:00),255(2:00),265(3:00)

4 rnds of 4xburp/5xpu/6xwb 30# slam ball 10.5' target, rest 1min between each set of 4 rnds:

2:14
2:35
2:53
2:57

hope to do the CJ/MU wod tomorrow or sat

Comment #124 - Posted by: brian p m/34/5'8-1/2"/170 at July 28, 2011 6:41 PM

m/39/6/190ish
As Rx'd - but with red band assisted MUs

15:02

Comment #125 - Posted by: Jeremy A. Olive at July 28, 2011 6:43 PM

roughl 22min as rx'd

Comment #126 - Posted by: lucien at July 28, 2011 6:45 PM

I scaled down the Squat C/J to 115, and subbed muscle up to 5 Pullups & 5 Dips.
17:03

Comment #127 - Posted by: Aaron at July 28, 2011 6:47 PM

hey, was it:
12
9
6

or

12-9-6
12-9-6
12-9-6
???

I am guessing the former because the later took me an hour and a half.

Thanks boys

Comment #128 - Posted by: aemory at July 28, 2011 6:54 PM

19:38 rx'd. No false grip attempted muscle ups game style only 1 rep at a time. I need to work on this weakness.

Comment #129 - Posted by: Jeff A at July 28, 2011 7:07 PM

M/31/5'7"/160

14:56 min as Rx'd

Thank you CrossFit!

Comment #130 - Posted by: Ryan F at July 28, 2011 7:09 PM

9.03 as rxd...did bar MU's...no rings

anybody know which is more difficult?

Comment #131 - Posted by: dan bosco at July 28, 2011 7:21 PM

As rx'd, with bar MU:

13:35

Squat cleans in a metcon never turns out well.

Comment #132 - Posted by: rb (M/34/5'8"/150) at July 28, 2011 7:28 PM

80 lbs for squat c&j
subbed 3 pullups and 3 dips per muscle up- 36, 27, 18 for 12, 9, 6

27:04

Comment #133 - Posted by: em :) at July 28, 2011 8:03 PM

Workout at home in NY with ethan and josh

SWOD: 1RM Squat clean thruster... 215#

WOD: 14:42 as RX... squat clean thrusters the whole way, dropped every rep, felt good. Muscle ups were all singles, only missed two reps. 30 MU for time was around 14 about 6 months ago so super stoked about 27 plus 27 squat clean thrusters in 14:42.. thanks crossfit!

Comment #134 - Posted by: Curtis Warren at July 28, 2011 9:24 PM

first timed WOD third total
squats as Rx'd
7 clean and jerk at 135(terrible form)
finished rest at 95lbs
subbed 4 pullups and 4 dips for each muscle up
all assisted with various weights
52:00 (really need to work on my pullups)
ran 3 miles 4 hours before started workout

Comment #135 - Posted by: david at July 28, 2011 9:47 PM

M/40/135 as rx'd 14:52. Really took my time on the squat clean and jerk cause i was afraid of fatigue, but shoulda gone a little faster in round 1. Next time

Comment #136 - Posted by: Kelly at July 28, 2011 10:32 PM

15:18 as Rx'd

Had a much harder time with the muscle ups than imagined. Not sure why. I just never could find a rhythm. Oh well...next time.

NEVER QUIT!!

Comment #137 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at July 28, 2011 10:41 PM

Male / 37 / 175lbs

100lbs - squat cleans & jerk
Subbed ring dips for MU's.

11:10

Comment #138 - Posted by: sin sengmanyphet at July 28, 2011 10:57 PM

M/40/187

22:22

Scaled to 115 on C&J
Subbed 1 to 1 chest to bar pull ups and ring dips for muscle ups. Would like the C&J to be faster before I up the weight. This workout should be sub-20.

Comment #139 - Posted by: Scott Andresen at July 28, 2011 11:08 PM

11:20 as rx'd

Comment #140 - Posted by: Moises Del Mar 166lb;1983 at July 28, 2011 11:11 PM

95# squat clean & jerk
10 pull-ups
10 bar dips
14:07
Up til this point I've been concerned about my back while doing most of the squat work. Usually I will do clean & jerk and omit the squat out of the movement. Well I felt I was ready to breakthrough and I did. It felt awesome and makes this exercise twice as hard.

Comment #141 - Posted by: JeremyJ at July 29, 2011 12:08 AM

Amundson W/u

12-9-6
110# C&J
37-27-18
Pull ups and dips

21:48

gotta get the m/u's that time sucks

Comment #142 - Posted by: Brad Wilson - m/38/5'9"/180# at July 29, 2011 4:38 AM

Rx'd 11:41

Comment #143 - Posted by: amped 37/M/195/6' at July 29, 2011 4:59 AM

F/41/5'6"/145

90# and MU progressions, feet on stool

15:39

harder than I expected

Comment #144 - Posted by: mom to five at July 29, 2011 5:16 AM

M/37/5'9"/180
115# - more like standard clean, trouble getting squat position.
subbed MU progression with feet on floor with rings a head height.
24:38

Comment #145 - Posted by: keithl at July 29, 2011 6:07 AM

Can someone explain today's movements?

Comment #146 - Posted by: Mike Gray at July 29, 2011 6:21 AM

9:30 as rxd

Comment #147 - Posted by: Eric M/23/5'9/185 at July 29, 2011 6:23 AM

M/24/68"/160

12-9-6
135/115lb OHS
3x Pullups
3x Elevated/balance ball Pushups

15:51

I forgot that it was supposed to be C&J instead of OHS, and I can't do muscle ups. Started out with 135lb OHS, but I failed twice in the first set so I scaled.

Comment #148 - Posted by: Jimbotron at July 29, 2011 6:42 AM

m/27/200/5'10"
CF day 97

WU x2:
Walking lunge x 12 each leg
Shoulder circles
12 situp
12 back ext
12 pulldown @ 6
12 dip (1 bench, 1 bar)
+ 6 cnj at 95 lb

WOD:
35:56
CNJ as prescribed.
Sub'd 3 pullups + 3 dips for each muscle up (as prescribed in FAQ!)..THAT was killer. Glad today is rest day.

Breakout
11:24
26:18
35:56

Comment #149 - Posted by: Sam J at July 29, 2011 7:53 AM

Finished the first round, pull up and dip substitutes. I went super slow to focus on form with the clean and jerks. It is a struggle trying to correct my form from essentially spending my whole life doing continental presses for sport specific kinetic developement. I ran out of time before work and CNF. Does anyone have any advice on getting use to and transitioning to the squat clean and jerk from the continental?

Comment #150 - Posted by: John R at July 29, 2011 8:39 AM

M/39/190/5'11"

95#
PU's and DIPS

16:00

Whew!

Comment #151 - Posted by: tuffnutt at July 29, 2011 10:25 AM

Used 115# and jumped on mu's for a time of 14:13.97

Comment #152 - Posted by: Cphil25m/69"/165# at July 29, 2011 10:33 AM

25:21, with power clean and jerks.

Comment #153 - Posted by: Kevin C. (M/52/5'11"/172) at July 29, 2011 10:48 AM

17:48 Rx'd. late entry on 7/29.

Comment #154 - Posted by: james.patrick [M/49/66"/135] at July 29, 2011 12:28 PM

95# C+J.
Expected this to be a 15 minute WOD, came out the other side at 25:21 crushed and humbled.

Comment #155 - Posted by: lelak at July 29, 2011 12:29 PM

12-9-6
135 Clean And Jerks
Pull Ups
Dips
12:48
Then 50 Weighted sits
Good Workout

Comment #156 - Posted by: dyagg at July 29, 2011 2:28 PM

10:10; I didn't think it was going to be that hard. I don't know why, they're frickin' muscle-ups after all.

Comment #157 - Posted by: Arthur at July 29, 2011 3:12 PM

15:41 rx

Comment #158 - Posted by: Raph at July 29, 2011 5:01 PM

1:22:18

Comment #159 - Posted by: myles456 at July 29, 2011 5:55 PM

as rx'd 21:07

Comment #160 - Posted by: Jeff Gebbie at July 29, 2011 6:26 PM

115 lb pc+j
pull ups
bench dips
27:25

Comment #161 - Posted by: David Burns at July 29, 2011 8:12 PM

Currently deployed. Sorry for the late post.

12:04 as R'xd ..had to do bar muscle ups. no rings here.

Comment #162 - Posted by: Jaggers at July 29, 2011 8:43 PM

M/33/5'9"/155

Rx'd

19:45

Comment #163 - Posted by: Antun Karlovac at July 29, 2011 8:51 PM

29min
Subbed Jumping MU. Tougher than expected, should have used 115. Pukie afterwards. FML.

Comment #164 - Posted by: JCB1 at July 30, 2011 7:03 AM

Well I totally f'd this one. I wrote in I did the CJ but only did squat clean, no jerk. Tried to do the jerks that night, not happening. So less than awesome.

Comment #165 - Posted by: Milo of Croton at July 30, 2011 8:28 AM

Scaled
125# clean and jerk and pull ups no muscle up
Should use prescribed # next time
13:05

Comment #166 - Posted by: Tjmahl/220/44 at July 30, 2011 8:32 AM

19:00 as Rx'd

Comment #167 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 30, 2011 9:39 AM

12:31

Scaled to 105 for full squat C&J -- 135 is more than my BW.

Ring MU's with Rogue wood rings.

Comment #168 - Posted by: Bill M. m/46/5'3"/133 at July 30, 2011 10:09 AM

As Rx'd with full squat and jerk

14:48

Wasn't sure if power jerk was ok so I went with the full.

Comment #169 - Posted by: JoeR at July 30, 2011 10:26 AM

m37/160/5'8

as rx'd 11:36

Comment #170 - Posted by: Charles M at July 30, 2011 10:58 AM

33:16 I don't have access to rings so I'm in the same situation I substituted muscle UPS for pull UPS . But I did three rounds of each set 12 x 9x 6 and I was busted was that the correct work out . I see some times just over ten minutes that is insane . Thanks again to CF and a great work out .

Comment #171 - Posted by: clay at July 31, 2011 12:31 AM

Wow, just getting back into Crossfit after a several month haitus and it's been nearly a year since I worked the main site WOD's...and this toasted me. Especially since Kabul is at about 6k feet above sea level.

M/28/270/5'11

With lots of subs:
Can't do MU yet, so subbed 2:1 PU's/Dips
Did 95lbs on the squat jerk. Felt like working on my form was more important than doing lots of weight. Injury sucks.

End result: I'm still toasted!

Glad to be back!

Comment #172 - Posted by: Josh P at July 31, 2011 4:53 AM

115lb squat clean and jerk
pullups and dips
19:54

Comment #173 - Posted by: Mark S. at July 31, 2011 8:20 AM

As rx'd

17:27

Comment #174 - Posted by: al deezy at July 31, 2011 6:26 PM

30/6'8"/225

17:04 jmu

Comment #175 - Posted by: Stretch at August 1, 2011 5:18 AM

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
leg assist Muscle-up on smith at #7

10:57

Comment #176 - Posted by: Bells 38/195 at August 1, 2011 8:31 AM

sub'd 115# SC&J

I probably should not have dropped the weight on the SC&J, but this was my first ever 'real' workout with muscle-ups, so I wanted to make sure I could get through the muscle-ups.

21:18

*SC&J was less than 5 minutes total of the workout...I was very proud to have completed 27 muscle-ups though! Most in a row was three...almost four twice, but couldn't get past the transition! Very happy to complete a workout with muscle-up portion as rx'd!

Comment #177 - Posted by: GleichSTL m/33/177/5'10" at August 1, 2011 11:34 AM

Three rounds, 12-9- and 6 reps, for time of:
95 pound clean and jerk
Pull-up/Dip sub
15:00
M/53/6'210

Comment #178 - Posted by: Pete In Sun City at August 1, 2011 3:51 PM

M/39/190/5-10

Terible, horible, no good, very bad day.

Trying to improve to games standard for MU with open elbow joint. With either open the wrist then grip up for false grip or do it with a normal grip and monster kip.
took 38 min and change.
17 min to do the first 12, then about 1 per min after that. Oh well, open grip is not easy.

Comment #179 - Posted by: Matt A at August 1, 2011 11:34 PM

32 yom, 190 lbs


18:15 as rx'd

Comment #180 - Posted by: Jeff Weltmer at August 2, 2011 4:54 AM

subbed 50kg, dead hang PU's, and std dips.

14:30

Comment #181 - Posted by: Jack - Hitchin at August 2, 2011 9:27 AM

C-
17:25
rings high

Comment #182 - Posted by: Jeff & Charity @ CF Snohomish at August 2, 2011 11:13 AM

11.19 RXD, Loved this one!

Comment #183 - Posted by: Jamie Johnson at August 2, 2011 8:30 PM

12-9-6
75lb squat clean &Jerk
4 band asst. MU's +3sets of 5 PU's +Dips
3 band asst. MU's +2sets of 5 PU's +Dips
2 band asst. MU's +2sets of 5 PU's +Dips

14:25

m/45/6'4/180

Comment #184 - Posted by: knodes at August 3, 2011 2:54 PM

M/37/6'/201.5#

Did 120# SQ/Clean/Jerk 12/9/6
and 36/27/18 pull ups/dips to sub for MU

25:45 Clean and Jerk still slowing me down.

Comment #185 - Posted by: ErekG at August 4, 2011 9:35 AM

14:50 As RX'd

Comment #186 - Posted by: Brian M/29/178/5'9" at August 4, 2011 10:11 AM

19:30.

Could've been faster if my back weren't still sore from 245# DL's

Comment #187 - Posted by: NinjaTarzan at August 4, 2011 7:20 PM

M.36.172

As rx'd
(straight bar MU)

9:37

Comment #188 - Posted by: LMD_Mike at August 4, 2011 8:27 PM

8/4...45:28...154/171
135# C&J, MU's from knees w/ bottom of rings at 60". Very tired today & didn't eat very much either. Felt strong but totally gassed the whole time.

Comment #189 - Posted by: Mike Scott M/44/5'10"/205 at August 4, 2011 10:17 PM

21:19

Comment #190 - Posted by: Pacers at August 5, 2011 2:23 AM

m/37/5'9/180
CFWU-2 @ Triangle. No dips or PU 2nd. Pushups instead.
17:52
Disapp w/pace of sq cleans. Too much time resetting after each rep. Tech didn't feel too bad overall. Better when I focused on tight core & knees back, using lats to push bar back on 1st pull.

Comment #191 - Posted by: jrm at August 5, 2011 5:55 PM

WU
18:38
M/50/195#/72"

Comment #192 - Posted by: RB at August 5, 2011 7:56 PM

Subbed 3 pullups / 2 ring dips per MU (took awhile on those); s,c&j unbroken:

24:10

Comment #193 - Posted by: dsm19 M / 32 / 6'0 / 210 at August 6, 2011 6:44 AM

22:40 with 1 min walk btwn stations

Subbed 2 pullups & 1 ring dip per muscle up.

Comment #194 - Posted by: SF at August 6, 2011 9:07 AM

As Rx'd.
14:34

Comment #195 - Posted by: Miyagi m/31/165.6# at August 6, 2011 10:54 AM

sub squat clean, no jerk

16:14

Comment #196 - Posted by: schinizel m/33/5'9/155ish at August 8, 2011 9:59 AM

m/34/72"/205/
first posted WOD since 2007...shoulder, back and foot problems.

Did squat clean/jerk w/95lbs and substituted mu with pullups/dips.

Almost met pukie....glad to be back.

20:50

Comment #197 - Posted by: tbswitze at August 9, 2011 5:57 PM

Scaled to 115lbs.

Single MU's at a time

30:35

Comment #198 - Posted by: Ukkrew at August 11, 2011 3:02 PM

18:21

60k + single mu's from standing, arms at full reach using workout frame. on holiday so had 2 weeks off in last 3 weeks.

Comment #199 - Posted by: zenoperegrinus at August 15, 2011 4:53 PM

51/m/190

As Rx'd. 21:29

Comment #200 - Posted by: denob at August 17, 2011 12:37 PM

13:52 rx'd

went way too slow on clean and jerk. Didn't warmup so they were gassing me and smoking my legs. Also had to stop to give some coaching points. If I had been warmed up and focused I would have gotten into the 12's, maybe 11's

Comment #201 - Posted by: Jeff Chalfant- 31/5'10"/165 at August 22, 2011 7:30 PM

m/33/5'8"/170lb

did 15-12-9

135lb sqt clean & jerk
mountain climber pullups

10:37
111 165 175
300 cal

Comment #202 - Posted by: Adam Hamm at August 30, 2011 11:25 AM

8/2
subbed 3pu/1rd for mu

16:35

Comment #203 - Posted by: bookworm at September 8, 2011 3:29 PM

19.45 rx'd

Comment #204 - Posted by: Faleep at September 9, 2011 6:46 AM

CFWUx3 (sub 1 MU no PU/dips)
21:25

Comment #205 - Posted by: Doug at November 7, 2011 12:34 PM

21:05 Rx'd

Comment #206 - Posted by: Dylan H at September 3, 2013 1:13 PM
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