January 31, 2012

Tuesday 120131


Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.

Compare to 091017.


Enlarge image

Ellinor Andersson, Goteborg, Sweden.

"Box Tour: Integrated Fitness" with Jim Crowell, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Cara Hipskind - video [wmv] [mov] [HD mov]

"Misfortune Teller" by Nadya Labi, The Atlantic.

Posted by Pukie at January 31, 2012 5:00 PM

Do we want 7 muscle ups, 21 Sumos, or vice versa? Video says the opposite of this post for Tyler.

Comment #1 - Posted by: Derek at January 30, 2012 6:13 PM

It's what it says on the page, not the video.

Comment #2 - Posted by: Mike Sidelko at January 30, 2012 6:15 PM

Whats a good sub for MU's? How many pullups plus how many ring dips?

Comment #3 - Posted by: Cody Chapman at January 30, 2012 6:17 PM

Here we are, last day in January. I hope that these posts have been helpful to the newcomers, and as always I hope that they have decreased the volume of queries.

We end with another Hero, “Tyler”. 5 Rounds For Time of the couplet 7 Muscle-ups and 21 Sumo Deadlift High Pulls using a 95# bar. By now you know the drill. Hit “start” on the stopwatch, do 7 MU then 21 SDHP, repeat the couplet for a total of 5 rounds, then hit “stop”. Walk it off or drop and roll, your call.

The muscle-up is the same exercise we did on January 10th in “Nate”, so I’ll economize and just repeat what I said then: “The MU is so basic in gymnastic ring work that it is not even given a level or degree of difficulty, but for non-gymnasts it’s a rather taxing and difficult movement. Chez CF we cheer and celebrate the first successful MU a CrossFitter achieves. Once again, look to the “Exercises and Demo’s” for video instruction, and do a search over on Brand X for Muscle-Up progression work—really good stuff in both places. Use your Google-Fu on CrossFit.com and the CrossFit Journal for “Jeff Tucker Muscle-up” for more gymnastic goodness. The official sub for MU is 3 or 4 Pull-ups and Dips for each MU. Use your standard scaling strategy for PU.”

In “Tyler” we are doing 7 MU in each round which would equal 21-28 PU/21-28 Dips for each MU. Whew…that’s a ton of PU and Dips, more than 100 of each over the course of the WOD. Too much, even now that you are a veritable old-timer with 30 days under your belt. Let’s do a 2:1 sub, 14 PU and 14 Dips each round, OK?

Sumo Deadlift High Pulls, 21 of ‘em with a 95# bar. This is a 45# Oly bar with a 25# bumper plate on each end. There is really no official women’s weight, but if there were it would be 65#. The SDHP can be found in the…one more time!...”Exercises and Demos” section. Briefly, straddle the bar with your feet spread well beyond shoulder width. Grasp the bar with your hands ~12” apart, legs slightly flexed at the knee. Lift the weight by straightening your knees, opening your hips, shrugging your shoulders, and only then raising your arms to bring the bar to mid-Adam’s apple, elbows above the bar. Admit it…you’ve never done one of these. Come on, it’s OK, you can trust us to keep the secret. Scale the weight and give serious thought to doing 15/round. Yer gonna hurt in a new and “wonderful” way even if you do these perfectly, so be reasonable on reps and load.

So that’s it. Another January come and gone. Each one of us here in the CrossFit cyber-gym is truly pleased to welcome all of you Resolutionaries to our world. Remember, everything you need is here on CrossFit.com, either in the FAQ, the “Exercises and Demos”, the "Compare to" link, or over on the Message Board. Don’t forget that every day Jeff Martin provides 5 scaled versions of the WOD over on the Brand X Forum, accessible from the “Start Here” over there on the left. We’re all happy to help, we’ll just be a bit happier if you’ve tried to help yourself first! Be polite and be kind.

Pretty cool month, though, eh? You get to finish with another Hero, “Tyler”. 3-2-1…Go.

Come Robin, our job here is done!

Comment #4 - Posted by: bingo at January 30, 2012 6:23 PM

Cody I believe the sub is 3 ring dips and 3 chest to bar pullups for each MU.

Comment #5 - Posted by: Jeff Wax at January 30, 2012 6:24 PM

Are we still programming SDHP? Are we wanting to hurt people? Really?

Comment #6 - Posted by: @xmisterparkx at January 30, 2012 6:39 PM

I'm curious, why the wider grip for the SDHP? She mentioned in the video that she planned to use a wider grip than normal, but I missed the reason.

Comment #7 - Posted by: Jason at January 30, 2012 6:50 PM

@#6 Using a wider grip would get this exercise to be more of a sumo deadlift clean pull... Not so bad for shoulders (especially if you have an impingement).

Comment #8 - Posted by: sven at January 30, 2012 6:59 PM

@Cody Chapman: The FAQ says to go with three or four of each pullups and dips. If you have the strength, you should go with four of each.

Comment #9 - Posted by: Kenny at January 30, 2012 7:06 PM

can't wait...

Comment #10 - Posted by: leviathan93 at January 30, 2012 7:07 PM


Comment #11 - Posted by: Piggott at January 30, 2012 7:18 PM

Thanks for all of your insight and help over this past month. I've looked forward to your comments each day and will miss them come February. This has been one hell of a fun ride so far and I can easily say I'm hooked.

Comment #12 - Posted by: Jeremiah at January 30, 2012 7:18 PM

Woohoo! Göteborg FTW!

Comment #13 - Posted by: Miska at January 30, 2012 7:39 PM

Thank you bingo. Your posts are both enlightening and entertaining. February-December will be a little less exciting. You win though, I am hooked and I will see you next January...

F/26/5'6/113lb/and I cleaned 65lbs for the fist time today, win!

Comment #14 - Posted by: Diana H at January 30, 2012 7:55 PM

bingo thanks for the insight throughout the month. Between your write ups and the exercise demos it has been a lot easier to at least attempt all the WOD's. Thanks again.

Comment #15 - Posted by: Chris at January 30, 2012 8:15 PM


Comment #16 - Posted by: jim in korea at January 30, 2012 8:16 PM

Looks like a lot of pull ups and dips for this guy... The tears on both hands won't make this any easier... Fortunately, I can focus on what's important. There is a fallen brother whos family WISHES he could feel the pain of a workout and be here today. Here's to you, Brother...

Comment #17 - Posted by: Brendan T at January 30, 2012 8:21 PM


did it a little over a week ago. intense

Comment #18 - Posted by: Bweezy at January 30, 2012 8:53 PM

Really need to watch out for shoulder impingement doing 105 SDHPs...

Comment #19 - Posted by: LastLaugh at January 30, 2012 8:54 PM

Thanks Bingo for all the advice and encouragement. I'm 3 years into garage crossfit, and your daily insights continue to be very helpful and motivating.

Comment #20 - Posted by: JL at January 30, 2012 9:00 PM

Don't worry about SDHP shoulder issues. Just make sure your elbows stay below your shoulders and you'll be fine.

Comment #21 - Posted by: Mike Hollister at January 30, 2012 9:18 PM

Wait...her shorts aren't tight enough and she wearing a top! What's the Crossfit world coming to? Must be the Reebok influence....

Comment #22 - Posted by: Tony at January 30, 2012 9:41 PM

Can you do bar Muscle-ups instead of ring Muscle-ups?? And how many??

Comment #23 - Posted by: jp at January 30, 2012 9:45 PM

Thank you bingo!

Comment #24 - Posted by: erer at January 30, 2012 11:22 PM


Comment #25 - Posted by: Adam scutt at January 30, 2012 11:43 PM

yeah so I use to do more body builder type workouts (big mistake, I was young ok leave me alone haha) and I had a shoulder injury from, and I was told that the high pull, or as they call it "the upright row" is really bad for your shoulders.
Having said that, counting the deadlift, the hips driving the bar, and keeping the elbows below the shoulders, is this movement going to be ok?

Comment #26 - Posted by: Codey Paulsen at January 30, 2012 11:49 PM

rx'd 20:03

#26 as with all movements there is a risk of injury. With that being said, the best way to mitigate injury is by proper form and keeping the weight within your abilities. Study the training videos and search online for information on the movement, practice proper form, and keep the weight within your range and you will be on your way to a happy and healthy life. Take care and good luck.

Comment #27 - Posted by: Dillon Bear at January 31, 2012 12:00 AM


Comment #28 - Posted by: TomO/45/M/200 at January 31, 2012 1:42 AM


Comment #29 - Posted by: Mik at January 31, 2012 2:02 AM



Comment #30 - Posted by: cosmo at January 31, 2012 2:38 AM

5 x

3 (sub 3 pu/3/dips per)


Comment #31 - Posted by: GW at January 31, 2012 2:49 AM

no false grip muscleups
bit of a frustrating workout

Comment #32 - Posted by: charbs 26/m/185 at January 31, 2012 2:56 AM

sub'd 65# sdhp
done outside in a cold 34' in Atlanta. frozen hands made the work a bit harder. 9min faster than last time, so pretty pumped.

Comment #33 - Posted by: duane at January 31, 2012 3:04 AM

15:50 as Rx'd

COP Zormat, Afghanistan

(Im)patiently waiting for the next @$$ whoopin

Comment #34 - Posted by: Matt at January 31, 2012 4:20 AM

Good thing she's in the picture, cuz the landscape isn't too flattering for Sweden. never found 'industrial' to be pretty.

Comment #35 - Posted by: MDMelissa at January 31, 2012 4:44 AM

13:35 Rx'd

Comment #36 - Posted by: MarcusG 30 5'9" 160 at January 31, 2012 5:18 AM


As rx'd


Last time 14:50 with muscle-ups from an L-sit position just above the ground, arms not quite fully extended, and step offs after each rep.

This time fully extended muscle-ups, no step offs. First round of 7 MUs unbroken.

Comment #37 - Posted by: Memuc at January 31, 2012 5:39 AM


High pulls scaled to 75 lbs.

FOB Salerno.

Comment #38 - Posted by: james.patrick [M/49/66"/135] at January 31, 2012 5:40 AM

@#6, and anyone else bitching. If you hurt yourself its your own fault. SDHP are only dangerous as all workouts are dangerous. I'm so sick of everyone trying to be the first to point out something that they believe no one else knows and is some great knowledge that they possess. Shoulder impingement? seriously, new tag line. Do the exercise correct, shake the sand out of your undies, and do the workout. No problems, unless YOU, personally are careless and over do it, or do not understand proper form and fail to ask for advice. There is ALWAYS potential for injury, ALWAYS. Mine as well stay home today.

Comment #39 - Posted by: GymDavid at January 31, 2012 5:41 AM

That scale for MUs and PUs/Dips seems pretty off to me. I can do 7 MUs and feel a lot less burn than from 21 PUs/Dips. I won't be working out at a place with rings today so I'll scale accordingly. I'm thinking 7 standard PUs /14Dips feels better to me.

Comment #40 - Posted by: Weslie James at January 31, 2012 5:53 AM

As Rx'd

Today: 19:06
On 091017: 25:48 -sub'd jumping MU's

New PR by over 6 minutes plus this time I did the prescribed MU's instead of jumping MU's. Felt very good today doing this WOD.

Comment #41 - Posted by: DanEOD at January 31, 2012 5:55 AM

TIME 21:26

Comment #42 - Posted by: JG at January 31, 2012 6:29 AM

As RXd


Comment #43 - Posted by: Greg Crosby at January 31, 2012 6:30 AM

24.26 rx

Comment #44 - Posted by: andrew stemler at January 31, 2012 6:31 AM

All muscle ups jumping
45 lb. SDHPs (misread this - thought it seemed a little easy)

Comment #45 - Posted by: Brett C. m/30/6'0"/170lbs. at January 31, 2012 6:33 AM

I love the challenge of muscle ups. Not crazy about my time but happy I completed 35 mu's! 15 more than any previous wod. One round was able to string 3 together. Otherwise all singles. SDLHP was quick. As rx'd 27:50.

Comment #46 - Posted by: Kurt M/38/190lb. at January 31, 2012 6:49 AM

14 dips
14 pull ups
95# SDHP


This one KILLED! Felt the stomach start to rebel on the last set of SDHP's!

Comment #47 - Posted by: Paul Daniel m/28/6'2/195 at January 31, 2012 6:54 AM

23:58. No rings 20 push UPS and dips instead. Doubled up from yesterday cnj 145 165 175 185(f)j 165, 185(f)j 190 (f)j

Comment #48 - Posted by: phillip at January 31, 2012 7:01 AM

20:30 5rds 7PU 14Dip 65lbSDHP
Camp Bastion, AFG
WOD #4 oo yeah!

Comment #49 - Posted by: Gimpy9195 at January 31, 2012 7:19 AM

Germany, Münster

M 37/5'11/187lbs


Comment #50 - Posted by: Rocco at January 31, 2012 7:22 AM

jumping MU with rings at 68"(need to work on these)
DLHP as RX'd

only time for 3 rounds and took about 12 or so minutes. Did this after 1 rm cleans which didn't help.

Comment #51 - Posted by: Bells at January 31, 2012 7:58 AM

25:10 as rxd

Comment #52 - Posted by: SanJo Monster at January 31, 2012 7:58 AM

13:50 (huge PR over Oct. 17, 2009)

Ring MU's -- quick, smooth, mostly unbroken, no misses

SDHP -- Really gassed me, broken from the first set. Add to the long "needs work" list...

Comment #53 - Posted by: Bill M. m/47/5'3"/135 at January 31, 2012 8:43 AM

2012-01-31: 17:16@2:08,3:39,3:39,3:58,3:50. Rx'd.
2009-10-17: 14:31. Sub 7 ring dips/reg pu's.

Comment #54 - Posted by: gs at January 31, 2012 8:44 AM


Rx'd: 17:01

Comment #55 - Posted by: Ben S at January 31, 2012 8:48 AM

In hurry
4 rounds
7 Pulls
7 Dips
10 95# Sumos

Comment #56 - Posted by: dyagg at January 31, 2012 8:51 AM

wish hq would tweak the filter -- it's annoying when legit WOD results get hung up while back-and-forth nonsense gets through

Comment #57 - Posted by: pb at January 31, 2012 8:52 AM

People are right about sdhp, they need to retire these once and for all. And to people saying suck it up and do them, keep doing sdhp and butterfly kipping and see where your shoulders are in a year or two.

Comment #58 - Posted by: WIll B at January 31, 2012 9:11 AM

14 pu/dip instead of mu...8 min ...almost puked

Comment #59 - Posted by: Brian at January 31, 2012 9:24 AM

14 pullups
14 dips
21 sdhp 75#

Comment #60 - Posted by: Matthew m/31/6'2"/175 at January 31, 2012 9:29 AM


23:50 As Rx'd

Muscle ups killed my high pulls.... Or was it the other way around????

Comment #61 - Posted by: Brat at January 31, 2012 9:44 AM


As rx'd


Last time 14:50 with muscle-ups from an L-sit position just above the ground, arms not quite fully extended, and step offs after each rep.

This time fully extended muscle-ups, no step offs. First round of 7 MUs unbroken.

Comment #62 - Posted by: Memuc at January 31, 2012 9:49 AM

Made up yesterday's clean and jerk workout this morning.


This has been a long time goal. Felt really good to finally get it. While I was still all jacked up, did 50 ghd sit-ups for time in a PR 1:17.0

Thanks bingo for all your work this month!

Comment #63 - Posted by: Kevin C.(M/52/5'11"/172) at January 31, 2012 9:57 AM

RX 9:14

Comment #64 - Posted by: DeMaio at January 31, 2012 10:15 AM


7 ring to chest PU/round
7 dips/round

Comment #65 - Posted by: Jrose at January 31, 2012 10:22 AM

Love the SDHP. Been doing them for years. Shoulder feels fine, new PR's all day, in all ways. Hate the complaining.

Comment #66 - Posted by: GymDavid at January 31, 2012 10:24 AM

15:33 rx'd.

Comment #67 - Posted by: Jeff A. at January 31, 2012 10:36 AM

18:37 as rx'd

Comment #68 - Posted by: SB at January 31, 2012 10:41 AM

Bingo, you are the man! Thanks so much for representing everything that is great about CF!

Comment #69 - Posted by: Keith at January 31, 2012 10:57 AM

strict muscle ups came in one round of 7, and then 4 and 3's

Comment #70 - Posted by: TRN III at January 31, 2012 11:00 AM

5 rft:
21 pullups
21 dips w/ parallettes
21 SDHP w/ 50 lb KB

Comment #71 - Posted by: georgecole3 at January 31, 2012 11:02 AM

48/m/72 kg
WOD: 3 rounds, 35 kg SDHP, subbed 3 PU/dips for MU
time 23:50

Comment #72 - Posted by: AndersI at January 31, 2012 11:10 AM

Got first 11 m/u rx'd
Purple band 17reps
Toes down 7 reps

Comment #73 - Posted by: Jeff at January 31, 2012 11:12 AM

13:44 rxd

Comment #74 - Posted by: Dylan Fyfe at January 31, 2012 11:13 AM

@ bingo

LOLLERS! "straddle the bar...bring the bar to mid-Adam’s apple"

Holy moley, new meaning to lump in my throat.

Plus what if you're a not-so-manly chick w/o adam's apple? hahahhaah!!!! oh man...straddle...

Comment #75 - Posted by: Nic at January 31, 2012 11:14 AM

I've been crossfitting a little over a year now using the mainsite programming. Never had any injury from the workouts except one from Sumo deadlift hipulls that were in the workout on August 7, 2011. Was sidelined for 3 days from that, but I bounced right back after those 3 days, so no complaints on my part. I'm careful with any workout involving SDHP since then. I think its a good movement, so I'll do them, but again, with great care. Just my two cents on the SDHP

Comment #76 - Posted by: Brian M/30/5'9"/179 at January 31, 2012 11:28 AM

13m32s with jumping muscle ups

Comment #77 - Posted by: Dcestnik at January 31, 2012 11:31 AM

31:54 subbing assisted muscle-ups 3:1.

Comment #78 - Posted by: Alan H. in Kabul at January 31, 2012 11:32 AM

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps


Comment #79 - Posted by: RHJ at January 31, 2012 11:41 AM

ignore above

Five rounds for time of:
7 Pull-ups
14 Dips
95 pound Sumo-deadlift high-pull, 21 reps


Comment #80 - Posted by: RHJ at January 31, 2012 11:43 AM

MUs done on TRX from sitting (no rings)


Comment #81 - Posted by: JK m/28/215/5'10 at January 31, 2012 11:59 AM

Jump to muscle up 7 reps
105 sumo-dead high-pull 21reps
25 min

Comment #82 - Posted by: Big Jodie at January 31, 2012 12:02 PM

as rxd


Comment #83 - Posted by: Jonblaze at January 31, 2012 12:08 PM

50 / 186

subbed 2 pull-ups and 1 ring dip for each muscle-up and used 80# for the SDHP


Comment #84 - Posted by: tom perry at January 31, 2012 12:15 PM

50 / 186

subbed 2 pull-ups and 1 ring dip for each MU and used 80# for the SDHP


Comment #85 - Posted by: tom perry at January 31, 2012 12:17 PM

9:55 95# sumo and 7 dips/pull ups subbed for MU's

Comment #86 - Posted by: Paul Link at January 31, 2012 12:42 PM

To all you who desn't believe that SDHP is an injury prone exercise, and that there are risk involved in doing all kinds of exercise and that you therefore should ignore the risks and just suck it up:

Different exercises have different effect on different parts of your body. For example a powerlifting style back squat will put more stress on the spine than an olympic style backsquat. The olympic style will on the other hand put more stress on the knees than a powerlifting style. So wich one is the better one? If you have a problem with your low back then maybe olympic is for you, and if you have issues with your knees maybe powerlifting is for you.

Are the benefits of doing a particular exercise greater than the negatives? If not, don't do it!

What muscles will you exhaust by doing SDHP? What are the positive effects? What are the possible drawbacks from doing SDHP? Are there other exercises that could give you the same (positive) results but have less of the possible negative effects?

As far as I know ACSM has listed upright row (wich pretty much is the same thing as the top part of SDHP) as "contraindicated" for people with "problems with shoulders". On the same list they also have overhead presses.

So if you do have "problems with shoulders" this exercise could make it worse.

If you still think the positives outnumber the negatives, go for it. Otherwise you might want to use anothe exercise without so much internal rotation in shoulder. Like clean pulls maybe.


Comment #87 - Posted by: sven at January 31, 2012 12:47 PM

@rocco from Germany Münster!

Wo in Münster gibt es die Möglichkeit vernünftig Crossfit Workouts zu machen?!? Studiere in Münster und suche dringend nen Studio oder ähnliches wo es möglich ist!

Komme gebürtig aus der Nähe von Münster und trainiere bisher zuhause, aber da ich demnächst in die City zieh brauch ich ne Trainingsmöglichkeit ;)

Comment #88 - Posted by: Nils at January 31, 2012 12:48 PM


Comment #89 - Posted by: Kevin at January 31, 2012 12:49 PM

@#87 A-B

If you can do 20 strict pullups in a row, what do you do next?

1) Keep going with just strict pullups.
2) Strict weighted pullups.
3) Kipping pullups.

Just doing strict pullups will only improve strength endurance. You will be more effective at doing 20 pullups. You will slowly improve and be able to do 21 or 22 reps. You will not improve your ability to do weighted pullups.

Doing weighted strict pullups will improve your strength and therefore also your ability to do more unweighted strict pullups.

Doing kipping pullups is like doing powercleans with lighter weight but higher speed. Even though they are much lighter (because of the kip) you still need to pull with your back. This muscle contraction will have to be really quick and will therefore generate a large force very briefly (power). This is why it will also make you stronger (recruiting fast-twitch fibres needed for power AND strength). What I'm talking about is NOT faster cycle times (in Cindy or something), but faster muscle contraction.

Personally I do all three kinds.

Comment #90 - Posted by: sven at January 31, 2012 1:04 PM

Jumping muscle-ups, rings chest-height
95# - hurt wrists a bit
felt like multiple sprints, definitely felt in chest

Comment #91 - Posted by: franklin bukoski at January 31, 2012 1:06 PM

lower back tweaked, went light on the SDLHP - 20kg (bar only)

did first 7 MUs. Did 1 in the next round then scaled to 1 pull-up + 1 ring dip for each MU.

8 MUs in a workout is a record for me.


Comment #92 - Posted by: AGL at January 31, 2012 1:08 PM

Saved this wod for another day.
Outside temp is 60 degrees, had to go outside
Played with my christmas present.
Tire from semi

5 rds for time
20 tire flips
30 walking lunges
18 minutes

It's the simple things that make life worth living.

Great PR Kevin, seems the day had many PRs.

Thanks for a great month of advise bingo, look forward to every sunday.

Laura f/49/5'7/145

Comment #93 - Posted by: power-girl at January 31, 2012 1:15 PM

"A contraindicated exercise is a movement that is not recommended because it is potentially dangerous. It may involve:

extreme movements that cause extension or flexion of a joint beyond its normal range e.g. full circle neck rotations, back arches, toe touches, deep knee bends and frog jump repetitions
movements that involve excessive, rapid or repetitive twisting around a fixed base e.g. wall slaps, trunk rotations
sustained or held movements, e.g. held sit-up
repetitive movements e.g. arm circling through a small range of movement."

Why even do crossfit then? Hip crease below the knees, high intensity, rapid movements... I think it's common knowledge that if your shoulder is aggravated or injured then shoulder exercises will cause discomfort, but where does it say that people who preform the SDHP are risking excessive injury?

Comment #94 - Posted by: Gymdavid at January 31, 2012 1:18 PM

34/m/5'8/180/crossfit beginner

20:57 Rx'd

need to learn how to be efficient using hips for the SDHPs instead muscling it up and blasting forearms early in workout. Getting there though.

Comment #95 - Posted by: Sid M. at January 31, 2012 1:26 PM


Comment #96 - Posted by: tjo 44/190 at January 31, 2012 1:40 PM

@87 a-b
What's wrong with you? You ask for legitamite discussion but then follow it up with bully like threats of violence. It's strange. I can do both strict pullups and Kipping style. If I want to isolate my back muscles for bodybuilding I'll go strict. If I want a more athletic maneuver I'll Kip. Using a Kip to do a pullup is no more cheating than using hip extension in a clean is. A "strict" clean practically a bodybuilding reverse curl. If you truly believe what you're saying my suggestion is to stop typing and start reading. Oh and my stand up and ground game aren't too bad either.

Comment #97 - Posted by: Bugdjj at January 31, 2012 1:40 PM

17:55, rx'd, bar muscleups.

Comment #98 - Posted by: J.Wood at January 31, 2012 1:54 PM



2 pull-up and 2 dips for each muscle-up
95# SDHP, 21 reps

Comment #99 - Posted by: T. Swihart at January 31, 2012 1:59 PM

Workout of the Week!
Start a 10-minute running clock.
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
Complete as many burpees as possible in the time remaining. Your score will be total burpees performed.

Got to 66 burpees => ouch

Comment #100 - Posted by: Eckers 22/M/6'/189lbs at January 31, 2012 2:00 PM

42/f/5'7/155/30-day-old crossfitter

14 pullups
14 dips
21 sdhp 30#

Comment #101 - Posted by: KER at January 31, 2012 2:01 PM

I think the comparison of SDHPs to Upright Rows is not valid even though the bar travels the same path for the most part.

Upright Rows seem more of a pull with the arms and utilizes the shoulders.

SDHPs seem to use the legs and explosion in the hips to get the bar up to your chin, therefore taking that constant tension off the shoulders.

Just an observation.

Comment #102 - Posted by: Becker at January 31, 2012 2:11 PM

14:57 rx'd
Shoulders felt fine after SDHP's.... Weird...

Comment #103 - Posted by: josh daneker at January 31, 2012 2:18 PM

Congratulations to Kevin C - you rock!

Comment #104 - Posted by: Kamper M/47/200/74" at January 31, 2012 2:19 PM

@#95 Gymdavid

So in your opinion only people who has perfect mobility, no problems with any joints and muscles are the only ones that should do crossfit?

What about the reamining 99% of the population? Stay on the couch?

It might be better to eliminate the factors that aren't worth it...

That upright row / SDHP are potentially harmful is by no means any news. For example here is some info (look for Upright Row Safety)

Here are some references if you are interested. I don't know if it's available online or not.

Hamill, B. (1994). Relative Safety of Weightlifting and Weight Training. J. Strength Cond. Res. 8(1):53- 57.

Cibrario, M. Preventing weight room rotator cuff tendonitis: a guide to muscular balance. Strength Cond. J. 1997;19(2): 22-25.

Comment #105 - Posted by: sven at January 31, 2012 2:36 PM

Rocco to Nils #90

in Münster gibt's noch keine Box. Habe das Glück alles zu Hause trainieren zu können...

Comment #106 - Posted by: Rocco at January 31, 2012 2:56 PM

Bingo, great job. Way to bring a newbie in with style. My best friend has been a CrossFitter for around 2 years and has talked about his training nonstop. Now after this month, I can say I'm as addicted as he is. Now, I have a hero (Tyler) to celebrate!

Comment #107 - Posted by: Wade at January 31, 2012 3:05 PM




6PU and 6 Dips

Comment #108 - Posted by: Dwayne at January 31, 2012 3:07 PM

about 17:30, 4 rounds at pack scaling (supposed to be 3 rds but felt another one in me) 65 lb SDHP, MU progressions sucked, must work on PU/dip strength more first

Comment #109 - Posted by: RussA at January 31, 2012 3:16 PM

21 dips
4 trap bar Dl
4 high pulls

RIP hero

Comment #110 - Posted by: Kerber at January 31, 2012 3:58 PM

Why are some comments removed?
Is the spam-filter just working at random or what?
Is there some kind of policy as to what is not allowed to write here?
If there is, where is it?

This is very frustrating...

Comment #111 - Posted by: sven at January 31, 2012 4:09 PM

19:14. First time for WOD. Active rest of 3 count on SDHPs. MUPs were all broken.

Comment #112 - Posted by: Xman at January 31, 2012 4:18 PM

Great Pic

Comment #113 - Posted by: Mike at January 31, 2012 4:22 PM


I'll try again... Last post deleted for god knows what reason...

What makes the upright row a potentially bad exercise?

The humerus (upper arm) has to move to the finishing position while internally rotated. This means that a lot of stuff inside the shoulder joint tends to get squeezed because there is less room in the joint when internally rotated like this. If you have healthy shoulders this might not be a problem, because there might be enough room anyway, and nothing will get squeezed (impinged). But if you allready have some sort of impingement problems with your shoulders, this exercis could possibly make it worse.

In the SDHP you have to move the arms in the same pattern as in the upright row. The problem is that the humerus has too move while impinged. So unless you were to halt the bar-movement at mid-chest height SDHP and upright row are the same as far as this problems goes.

It doesn't matter that some of the force in getting the bar up comes from hip-thrust. The arms still have to move in the compromised position.

If you think that SDHP is so fantastic that you just can't bee without it despite the possible problems. Then do it.

Comment #114 - Posted by: sven at January 31, 2012 4:28 PM

13:39 jumping MUs after 1st round

Comment #115 - Posted by: Jclinam at January 31, 2012 4:33 PM

jumping mu's

Comment #116 - Posted by: Kyle A. at January 31, 2012 4:33 PM

Thanks Bingo for all your efforts.

I'm going to give you the best advice I have:

Brush and floss gently- accuracy is the name of the game not force. You need to deplaque once a day. The other times are to freshen up and get out stuck food - not a thorough cleaning. Get a fluoride rinse and use it topically (I really like the ACT Restore series). No smoking and control blood sugar levels. If you grind your teeth wear a night guard.

For O-lifting- Bent elbows just suck. Keep the chain of power all straight. It's a straight arm pull, then a catch.

Personally- "Eat Life or Life will eat you" Pat Conroy, The Great Santini

Be well,

Comment #117 - Posted by: Scott Dyer at January 31, 2012 4:35 PM


I answered this, but for some reason HQ refused to post it.

Your opinion: If you have any kind of mobility (or otherwise) problem, crossfit is not for you.

Really? Why not work around the problems? Apropriate exercise selection seems like a better idea to me.

The nonsense you write about high intensity and deep squatting, I wont bother commenting.

There are plenty of shoulder exercises you could do even with impingement.

In the previous post a had some references to where it's said that upright-rows are bad. Yo'll have to try to figure out how to use google on your own now...

Comment #118 - Posted by: sven at January 31, 2012 4:36 PM

TUESDAY 120131


Five rounds for time of:
7 Muscle-ups (modified to jumping muscle ups)
95 pound Sumo-deadlift high-pull, 21 reps


I can't wait until the day I can do this as Rx'd with all Muscle-ups.

Comment #119 - Posted by: Clayton m/31 71" 215 at January 31, 2012 4:38 PM

5 rounds
15 dips
15 PU's
21 SDHP's 95 lbs

Brutal, but good!

Comment #120 - Posted by: Tom 50/5'10/177 at January 31, 2012 4:41 PM

Got my first 6 muscle ups, 2 warm up prior to WOD, then 4, but then switched to ring dips. 11m29sec

Comment #121 - Posted by: Zackry at January 31, 2012 4:44 PM

17:30; 75# SDHP, tiny jump on the MU's to get started

Comment #122 - Posted by: GU997/42/5'10"/200 at January 31, 2012 4:47 PM

Rx'd- 19:53

Comment #123 - Posted by: Alan M/46/180# at January 31, 2012 4:48 PM

Skipped, sore back.

Comment #124 - Posted by: Sheldon N (M/34/6'/183) at January 31, 2012 5:02 PM

if you are worried about the sdhp's just do a full power clean. it is a similar movement, actually more taxing on the CNS, and also safer. no one will get "less fit" by doing power cleans over sdhp's. just because crossfit says something doesnt mean you cant change it.

Comment #125 - Posted by: Jon at January 31, 2012 5:12 PM

Bless you bingo for blessing us! Once again, you have entertained and informed, civilized, graced and honored the mainpage with your kind and sage advice. As others have said, the thought of February leaves me a little wistful.

No barbells here in Baja, so 4 rds:
20 double-unders
20 situps
20 supermans
20 pushups
20 lunge steps


Congratulations Kevin, TWO PR's in one day. Thank you Tyler for your sacrifice.

Comment #126 - Posted by: mas 55/M/150 at January 31, 2012 5:23 PM

23:19 (bar muscle-ups)

Comment #127 - Posted by: James M/29/5'7"/155 at January 31, 2012 5:44 PM

male, 39 yo, 68", 151#

subbed pull ups and bar dips
used 45# bar for SDHP

time 12:22

Comment #128 - Posted by: Karl at January 31, 2012 5:53 PM


Compare to:
091017 - 15:15

Comment #129 - Posted by: B. Rhaly at January 31, 2012 5:57 PM

@ Rocco

Noch kann ich Gott sei dank auch zuhause trainieren, nur sobald ich in direkt in Münster wohne wird das schwierig, bin schon seit Wochen auf der Suche da irgendwie was klar zu machen. Eventuell nen Studio finden, in dem sich auch Gewichtheber rumtreiben, da könnte möglicherweise was gehen..

Comment #130 - Posted by: Nils at January 31, 2012 6:02 PM

Thanks Bingo you're comments have helped me tremendously.

Comment #131 - Posted by: Joel at January 31, 2012 6:10 PM


Comment #132 - Posted by: mlt at January 31, 2012 6:23 PM

subbed 7 chest to bar pullups + dips

22 minutes

Comment #133 - Posted by: Scooter at January 31, 2012 6:35 PM

13min 3.4rnds

Comment #134 - Posted by: DAVID LINGLE at January 31, 2012 6:43 PM

as rx'd


Comment #135 - Posted by: ferb44 184# at January 31, 2012 6:45 PM

Jumping muscle ups

95 lbs sdhp


Comment #136 - Posted by: Ape teach at January 31, 2012 6:54 PM

5 round 7muscle up 21 sumo dead lift + high pul

Comment #137 - Posted by: Charles felx leduc at January 31, 2012 6:57 PM

3 rounds, 9 min had to quit my hands were torn to shreds. as rx'd

Comment #138 - Posted by: Troy at January 31, 2012 7:05 PM


10:50 This was my first CrossFit workout where I pushed through without any rest time and it was awesome! (day 6 of CF)

sub muscle-ups for 3 pull-ups/3 dips and only had dumbbells to do the sumo deadlift high pulls.

Comment #139 - Posted by: Kristen at January 31, 2012 7:13 PM

Thanks Bingo! Your post have been very educational to us newbies. And entertaining too!!

See you again next year!!

Comment #140 - Posted by: Bob at January 31, 2012 7:17 PM

Thanks to Kamper, Laura, and mas. I really appreciate it.

Comment #141 - Posted by: Kevin C.(M/52/5'11"/172) at January 31, 2012 7:44 PM

14:53 @ work

Comment #142 - Posted by: JDisch at January 31, 2012 7:53 PM

3 rds as rx'd
2 rds subbed 2 c2b pull-ups 2 dips for 1 MU


Comment #143 - Posted by: NUcf m/25/5'7"/155 at January 31, 2012 8:07 PM

16:32 as rxd - ring muscle ups

gained 7 lbs over the past few weeks & i can feel it in the bodyweight movements.

Comment #144 - Posted by: aermio m/33/5'7"/155 at January 31, 2012 8:16 PM

Sub mu for 5lat pull 60# 3 dips= 1mu for 7
First week of cross fit ever and loving every minute! Can't wait to work up to doing a pull up!!

Comment #145 - Posted by: Bll at January 31, 2012 8:28 PM

Sumos scaled down to 75 lbs


Comment #146 - Posted by: Aaron at January 31, 2012 8:34 PM


I am extremely happy and proud to say that this is my first WOD that I don't have to sub PUs and Dips for MUs.

As Rx'd!!!: 14:37

Comment #147 - Posted by: Fidencio R. Hinojosa at January 31, 2012 8:40 PM

17:43 for 5 rounds (65 lb sdhp as I literally threw my back out forcing myself to do 95 lb) 15-20 dips each round, 7 pull ups each round... Yup I'm a newbie!

Comment #148 - Posted by: KHarts87 at January 31, 2012 8:54 PM

subbed 21 pullups and 21 dips, and did 75lbs for the SDHP


I'm getting over a cold, so I'll blame that for the slow time

Comment #149 - Posted by: Saam at January 31, 2012 8:55 PM

13:39 jumping MUs after 1st round

Comment #150 - Posted by: Jclinam at January 31, 2012 9:40 PM

14:15 for 5-rds

Subbed 15-PU, 15-Dips, & 15-sdhp


Comment #151 - Posted by: Jbrizzy at January 31, 2012 10:01 PM

7 pull-ups & 7 narrow grip pushups
21 SDHP @ 40kg (88lb) kettlebell


Comment #152 - Posted by: Kim at January 31, 2012 10:12 PM

Thanks for your service Tyler.

Comment #153 - Posted by: matt h - 50 177# 1mar11 at January 31, 2012 10:32 PM

Will do a scaled Tyler soon.

Tonight, did

1000m row
21-15-9 hpc 95# + dips
1000m row


Rows were 3:47 and 3:50.
Next time: no more than one break per round of 21 or 15 for hpc or dips.

w/u - 30 sec Samson, 7x push, scap push, sit, dip, 45# hpc, 35# kbs

c/o - 9-7-5 for time 35# kbs, 95# bench = 2:25

Comment #154 - Posted by: matt h - 50 177# 1mar11 at January 31, 2012 10:35 PM


Scaled to 14 30kg SDHP
Subbed 2 PU+2 dips for each MU

Comment #155 - Posted by: Brett (M/23/188cm/77kg) at February 1, 2012 12:21 AM

5 rounds
3 muscle ups
21 OHS 65lbs
20 mins

Comment #156 - Posted by: DPL at February 1, 2012 1:04 AM


I used narrow pull-up assist band with bar muscle-ups.


Halfway thru the third round of assisted bar muscle-ups I felt totally gassed, then I thought of 1st Lt. Tyler E. Parten and somehow was able to keep going. RIP.

Comment #157 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 1, 2012 4:58 AM

5 rounds:
7 muscle ups
21 sumo deadlift high pulls (95/65)
Run between rooms for each

Gunnar: 14:37
Jen: 15:10
Harold: 20:14
Matt: 16:45

Comment #158 - Posted by: jenniferw at February 1, 2012 6:18 AM


5 rounds:

5 pull-ups
5 band-assist ring dips
5 pull-ups
5 band-assist ring dips
21 SDHP, 55#


Comment #159 - Posted by: mom to five at February 1, 2012 6:28 AM

4 rounds:

7 muscle-ups on separated pullup bar
21 SDHP @ 80#


Comment #160 - Posted by: JFA at February 1, 2012 7:07 AM

11:45, 40lb dumbell bar.

Comment #161 - Posted by: Jessica R. Oliva at February 1, 2012 7:12 AM


As rx'd


Comment #162 - Posted by: Antun Karlovac at February 1, 2012 7:55 AM

36 min
Assisted mu
95# sdhp

Comment #163 - Posted by: Johnh 43/205 at February 1, 2012 8:24 AM


Subbed 14 PU 14 Dips for MU

Subbed 65# SDHP


Comment #164 - Posted by: lwoody at February 1, 2012 8:35 AM


I did this WOD after the clean & Jerk WOD. Rested 20 min. Still sucks though


Comment #165 - Posted by: Ivan at February 1, 2012 8:39 AM




Assisted pullups 160 lbs
Bench dips

Comment #166 - Posted by: dawgsrus at February 1, 2012 10:13 AM


Didn't sub pull-ups and dips for muscle ups, but did assist myself so as to work through the motion. Shouldn't be long before I am back to full muscle ups.

Comment #167 - Posted by: RCL at February 1, 2012 10:19 AM

Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
Five rounds for time of:
Subbed 2:1 Pull-ups / Dips
1:30 Speed bag and 1:30 heavy bag

Comment #168 - Posted by: Pete In SunCity at February 1, 2012 10:41 AM

70 # kb swing to high pull (10 each side)
MUs starting seated with rings

Comment #169 - Posted by: Leibc2 at February 1, 2012 11:34 AM

In regards to the SDHP talk. I've thought about this in detail many times and personally I am divided on this movement.

On one hand, we promote 'functional movements.' To me this means moving objects from one place to another using the safest and most efficient means. That being said, why would anyone SDHP to get an object to chest height. Why not just clean? A Safe movement that allows the ability to move larger loads, easier.

Another the other hand, we value 'power' and 'speed'. In this respect, I can certainly move 95 lbs, 21 times, to my chest, faster with a SDHP than a clean.

With this in mind, I love workouts such as 'Grace.' (Commonly recognized as 'ground to overhead' with bar). The concept of completing a task however you need to seems to fit well with 'funcitonal movement' and 'preparation for the unknown and unknowable'

Food for thought.....

Comment #170 - Posted by: TrevorR. at February 1, 2012 11:40 AM

this combination was brutal!

Comment #171 - Posted by: Ernesto at February 1, 2012 12:23 PM

17:53 as rx'd w/ bar muscle-ups

Comment #172 - Posted by: Eli Saggy at February 1, 2012 1:07 PM


Comment #173 - Posted by: Jetté 42/M/5'11"/170 at February 1, 2012 1:43 PM

M 38/5'10"/183

assisted standing on 18" stool MU
85 lbs

16 min n change

Comment #174 - Posted by: Rholl at February 1, 2012 3:14 PM

4 rft, 10.46, scaled the MU.

Comment #175 - Posted by: Apolloswabbie 74 200 47yoa at February 1, 2012 4:47 PM


Subbed the horrible 105 pull ups and 105 ring dips. 22:34. Awful.

Comment #176 - Posted by: Vaughn at February 1, 2012 6:38 PM

m 51 6'2" 195
subbed 3pu/3dips per mu:
4 rounds took me 32mins - no matter how crummy that looks, it was a good workout for me.

Comment #177 - Posted by: bobr at February 1, 2012 7:18 PM

Scaled 21/21 pull-ups/push-ups; 75lb sumo DL.

Comment #178 - Posted by: Chop at February 1, 2012 7:20 PM

17:06 rx'd

Comment #179 - Posted by: B-Mo M/34/6'/195 at February 1, 2012 8:18 PM

22:20 rx'd

Comment #180 - Posted by: Sacha G at February 2, 2012 1:17 AM


first time doing all the muscle ups

so stuck to just doing 35 muscle ups from my tree in the front yard

Comment #181 - Posted by: sean snyder at February 2, 2012 6:26 AM


Subbed a big chest to bar pull up and ring dip for each muscle up.


Comment #182 - Posted by: Scott Andresen at February 2, 2012 8:37 AM


Comment #183 - Posted by: amped 37/M/195/6' at February 2, 2012 9:52 AM

As RX'd
15:00 PR

Comment #184 - Posted by: Matthew Burritt at February 2, 2012 2:54 PM

rings high

Comment #185 - Posted by: Jeff & Charity @ CF Snohomish at February 2, 2012 3:17 PM

15:56 as rx'd

Comment #186 - Posted by: Billy G- m/182/5'10" at February 2, 2012 3:49 PM

29:55 as rx'd

Comment #187 - Posted by: Ryan E at February 2, 2012 3:49 PM


Comment #188 - Posted by: Ryan E at February 2, 2012 3:50 PM

2 rounds
3 Muscle-up Subs
95lb 15 reps

Comment #189 - Posted by: Side at February 2, 2012 6:44 PM

As rx'd
23:40(PR by 13min)

Comment #190 - Posted by: justaman - liberty, sc at February 2, 2012 8:16 PM

18:59 rx

RIP Tyler

the owner and head trainer at Progressive Fitness Crossfit, Chris Hoppe (PFCrossfit.com) taught Tyler how to do muscle-ups. this one is special for us.

Comment #191 - Posted by: Raph at February 2, 2012 8:56 PM


Comment #192 - Posted by: Mad Max at February 2, 2012 9:51 PM


4 rounds

21 pullups w bands
21 dips (with legs as assitant)
21 SDHL 45lb bar


Comment #193 - Posted by: sharlene at February 3, 2012 11:20 AM

65 lbs Hi pulls
7 pull ups
7 dips

Comment #194 - Posted by: IBZIM at February 3, 2012 11:32 AM

Jeff @ work. No false grip.

Comment #195 - Posted by: Jeff & Charity @ CF Snohomish at February 3, 2012 1:13 PM

As Rx'd.

Comment #196 - Posted by: Miyagi m/31/173.2# at February 3, 2012 4:06 PM

As rx'd, 22:09.

A little slower than I hoped, but muscle-ups were the cause. I have not done that many MUs recently, so 35 is a lot. I strung a couple together, but these were mostly singles, and I had some fails. Also still lacking full turn-out at the bottom on all reps. Anyway...SDHPs went better than normal. Broke these into two sets until the last round, when I was able to push thru all 21.

Comment #197 - Posted by: Mel/38m/5'10"/175 at February 3, 2012 5:50 PM

Subbed 3 pull ups and 3 dips for muscle ups (not enough clearance on bar) 21 - 21 - 21


Comment #198 - Posted by: Stuart at February 4, 2012 2:31 AM

5 mu
65lb sdhp

Comment #199 - Posted by: Montana03 at February 4, 2012 4:00 PM




39:01...did it at JC on blue machine by treadmills...3 pull dips for each MU

Comment #200 - Posted by: Cleveland at February 4, 2012 4:50 PM

8th wk of CF
6ft 235
substituted 3 pull ups and 3 dips for every muscle up so each round i did 21 pull ups and 21 dips totaling 105 dips and 105 pull ups
5 rounds
7 muscle ups (3 pull ups/3 dips for each muscle up
95lb sumo dead lift 21 reps
much better than i thought

Comment #201 - Posted by: billy at February 4, 2012 6:00 PM

wrong time on my i was looking at a different wod my time on that with 21 dips and 21 pullups doing 3 pu then 3 dips for each muscle up till i did 7 muscle ups my time was 27:12min

Comment #202 - Posted by: billy at February 4, 2012 6:05 PM


For MUs, I sub'd 1 pullup with handles as close to my bellybutton as possible and 1 full dip.

SDHPs as RX'd

Wish we had rings - I'm looking forward to learning MUs!


Comment #203 - Posted by: Bill Hunter at February 5, 2012 10:23 AM


As Rxd 15:35

FWIW, I had bad shoulder impingement (R side) that preceded a catastrophic acromio-clavicular separation (tore all the humerus-to-scapula ligaments). Reconstructive surgery in 1998, with about 1 year of rehab and progressive loads before I returned to full (?) capability. Did NO crossfit prior to the injury. Been CFing religiously since 2006 with no shoulder problems. It's obvious that the top of the upright row position puts significant stress on the shoulder joint, and I believe my earlier problems came from repetitive, loaded use of the shoulder in this position from hours and hours of judo and jujitsu every week for years on end. Especially with Judo throws, you pull/yank upwards on your opponent's gi a few million times per workout. The SDHPs in CF are very different, and done MUCH more infrequently. Even a bodybuilding-style routine might have a person doing upright rows (in sets of 10 reps) a few times a month...this is a LOT more work in the "danger zone" than one would usually experience doing CF WODs.

My 2 cents...

Comment #204 - Posted by: Jon Craig at February 5, 2012 10:43 AM

Used 65 lb sdhp's


Comment #205 - Posted by: al deezy at February 6, 2012 3:49 PM

Just made up Tyler.

5 rounds:
21 reps 65lb sumo deadlift high pull
7 x 3 (assisted) pullups, 3 full bodyweight dips

31 minutes


Comment #206 - Posted by: Lauren at February 6, 2012 4:40 PM

Cara is a bad ass athlete. Love that girl. The End.

Comment #207 - Posted by: Megan at February 6, 2012 5:23 PM


Comment #208 - Posted by: RAD at February 6, 2012 8:57 PM

14 PU/dip


Comment #209 - Posted by: squirrel at February 7, 2012 12:29 PM

19 min pr

Comment #210 - Posted by: lucien at February 7, 2012 2:08 PM

Sub'd 14 PUs and dips for MUs. 75#.


Comment #211 - Posted by: Abhi at February 7, 2012 4:35 PM

30:47 for 4 rds of 21 pull ups, ring dips & sdlhp. 1k row wu 4:13.

Comment #212 - Posted by: kevin o at February 7, 2012 6:17 PM

26:40 first muscle up wod as rx!! Now to string them together....

Comment #213 - Posted by: Jessica G f/25/5'4"/117 at February 7, 2012 6:52 PM


Comment #214 - Posted by: nsb at February 8, 2012 7:13 PM

29:29....making progrees on the M Ups....subbed 95 lb. SDHP with(2) 44 lb. Kettlebell SDHP

Comment #215 - Posted by: Pacers at February 9, 2012 3:56 PM

only 3 rounds at 13:35

Comment #216 - Posted by: crossfit Chris at February 9, 2012 5:46 PM

CFWU-2 HSPU 2nd. Superman. No Burgener. DU.
Decent job pushing, esp on 1st 4 rounds MU. Pretty fatigued on last one. SDHP not great. Pauses between many reps, but only too actual break once/round about rep 12. Keep legs wide & bar close to body. TIGHTEN CORE & pop hips.
10/17/09: 17:07

Comment #217 - Posted by: jrm at February 9, 2012 6:57 PM

5 rds
7 strict pu/7 bar dips
SDHP 95 lbs x 21

Comment #218 - Posted by: Redmarcher at February 11, 2012 2:54 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:20
Good WOD... I am still kind of nursing a lower back pull, so I was kind of nervous a little bit, but it felt pretty good. Little bit of a jog between the SDHP & the MU area.
Now time to start back on the normal WODs for a while.

Comment #219 - Posted by: Anton at February 12, 2012 12:27 PM


Sub'd 4 double rope PU's & 4 dips (rings on set one):


Comment #220 - Posted by: TommyKrackCorn at February 13, 2012 10:50 AM


Rx'd 23:56

Comment #221 - Posted by: denob at February 13, 2012 5:58 PM

CF WU w/ back extensions & only 3 Pull Ups and 3 Dips

WOD for 1/31/11


Five rounds for time of:

7 Muscle-ups (subbed 2:1 PU and dips - 7 times)
95 pound Sumo-deadlift high-pull, 21 reps

(all broken into around 4 or 5 sets - 80lbs, 80, 75, 70, 70) - next time try to do all 80lbs

21:15 - tough but felt good to get through

Comment #222 - Posted by: TZ at February 14, 2012 7:58 PM

10 rounds for time of:
10 pull-ups
10 dips
10 Sumo-deadlift high-pulls


Used 100 lb EZ Bar for the first five sets of high-pulls and 90 lb on the last five sets. Modified the WOD quite a bit, but thought it worked really well. Partitioned a lot beyond what's shown above. Was a lot slower, but critical to keep me moving along once the grip became weak.


Comment #223 - Posted by: Kent at February 15, 2012 2:26 PM

3 rounds
7 pullups
21 sdhp

Christina 7:26 (20 lb dumbbell push press/sumo)
Sydni 8:49 (55) mu - blue band
Brodie 3:21 (12k)
Amanda 3:52 (8k/lg)
Alison 3:52 (8k/lg)
Aeneas 3:56 (8k/b)
Bubs 5:13 (45)
Ryan (95) mu
Mikey 5:52 (45) chest to bar pullups
Jack 7:00 (65) mu - sb
Meghan 7:01 (45)
Dan 4:52 (45) mu - b
Anita 5:40 (55)
Mrs Pip 3:35 (35/lg)
Mrs Carey 2:55 (15/lg)
Mr Carey 4:04 (8k/g)
Mr. Pip 3:59 (15/ring)
Mrs Moore 3:42 (8k/g)
Jennifer 3:35 (8k/ring)
Jamie 3:33 (15/g)
Barb 3:20 (8k/ring)
Tom 3:48 (8k/g)

Comment #224 - Posted by: BFCC at February 18, 2012 8:16 AM


3 ring pullups + 1 ring dip per MU

Comment #225 - Posted by: SF at March 1, 2012 4:11 PM

scaled MUs from floor over top bar of smith m/c

Comment #226 - Posted by: zenoperegrinus at March 9, 2012 6:01 AM

As Rx'd

Comment #227 - Posted by: fathertyme 34/m/6'/175# at April 2, 2012 5:16 AM

CFWUx2 (1 MU sub for PU/dip)

Comment #228 - Posted by: Doug at July 20, 2012 5:48 PM

17:41 as RX

Comment #229 - Posted by: sr at January 25, 2013 9:39 AM
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