February 9, 2012
Five rounds for time of:
Run 800 meters
Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.
CrossFit Competitor's Course, CrossFit Park City.
"Band Sprints" with CrossFit Football, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]
"You cannot dream yourself into a character; you must hammer and forge yourself one."
Posted by Pukie at February 9, 2012 5:00 PM
- Henry David Thoreau
Kevin- I don't know if you know something we don't, but you nailed that WOD prediction
What could you do to substitute a muscle up, while still working the same muscle groups?
pull ups and dips. maybe chest to bar pull ups
Yeah, Lucas!!! Kickin' ass...
Thanks for noticing. I guess I'm developing an intuitive knack for the structured randomness of "constantly varied" that HQ loves to play with.
Wow. Run run run til the running's done huh.
Thank goodness no lower back tomorrow!
re that Yahoo Health/Men's Health article -- this same article has been done several times before: casual fitness enthusiast writer hears about CF and decides to try it. He tries a few WODs, comments on how hard it is and how different from his normal back & bi's routine. He quotes from a few CF detractors, usually "exercise scientists," competitors/imitators, and people who have had a falling-out with HQ. Then he decides it's just too darn hard and quits.
I'm surprised these guys can still get paid for writing this same recycled nonsense.
#8 I'm with you there Randy, the running will be bad enough.
How to sub muscle up? Don't have acces to rings..
3 pull ups + 3 dips ?!
So, it will be
21 pull up
that's a lot...
Is it possible to go with 18 each round?
it will be 27 each round?!
still have same question..?! :)
Wow! Great on today's WOD in the demo. That looks like a beast.
Homemade rings are a sinch to make, I made mine1/2 an hour before a workout. Just google how to make gymnastic rings. I followed a YouTube tutorial they work great.
so uh, 135 pullups tomorrow. sounds fun.
...can't wait til i can do the kipping ones. this is gonna hurt.
So much for muscle confusion.
The author of this article went into his crossfit experience with a negative attitude and shockingly he left with one. I suppose he neglected to research the number of people that get injured in globo gyms every year. I will admit that I do not agree with everything crossfit has done, but crossfit deserves a much better article than this. To be blunt, this guys an a** clown. He must have lost weight because he cried himself to sleep every night after he realized that his menshealth employer is full of crap. Try eating a diet that supports your personal goals instead of planning for failure.
Got my first muscle up today!!!!
Did my level 1 cert this weekend in Miami...gotta thank coach Johnny Mac from HQ...he taught me a good way to think about the muscle ups that really stuck with me....the whole praying to the muscle up gods analogy really helped. My form was terrible and I did some sort of a kip but I got it...I'll try to perfect it now...thanks J Mac
That jacktard from Men's Health was uber impressed with his ex-girlfriend's new physique and physical prowess so he wanted what she got......then wussed out. The end.
If you have ring dips. Banded Muscle ups. Tie off to the rings, sit into it (under butt crease), keep your body tight, strict or using a little bounce pull the rings towards your hips aggressively, with a little torso flexion you will be through to the dip, press out and you have 1. Lower and repeat. Remember to keep rings turned out through dip stages.
Even if you don't have ring dips you can use a foot assist to get through the dip.
It's just training. This way you get to train your MU transition. This is and should still be hard if you get the right band. I have had fit guys and girls really get the feeling of MU's and be quite busted after MU workouts with bands.
I don't understand the author in that article. Everyone is striving for muscle confusion. Did the guys from 300. immortal, or Spartacus or anyone that is striving for a greek physique not do a WoD? Makes no sense someone from a fitness magazine promote these workouts to promote a movie but don't realize it's CrossFit.
*Sidenote: I know someone on the last WoD forum predicted this workout. I was hoping they were wrong. Cant Wait!
The guy in that article sucks, people just want results without the work.
Anyone else's back screaming right now? I did the Level 1 certification over the weekend and we did Fran and the next day was a Metcon 8 min of rowing and kettle bell swings, you row until your partner does 20 kettle bell swings then switch. Thank God Monday was a rest day. Lower back is talking to me right now
Jacktard!!! Hhahahahhaaa! Totally agree. I'm really mature. I guess it's a pyramid scheme if you're not getting anything out of it, but I've seen nothing but positive results so far. Just sayin'.
Kevin- I saw your prediction and agreed with the run. But I was totally impressed with call on the Muscle-ups! I'm nervous and excited.
Kristin Clever in that photo is so badazz !
I saw that one coming!
damn, it's gonna hurt!
What about bar muscle ups?
Ps. Kevin nice call... were you always psychic?
Ya, all of these WODs alternating between running and barbell lifts arent working in my schools crammed "globo gym" oh well good luck to everyone else!
I here you Dwayne,
I'm in the same boat. You should've seen the look on one of the trainer's faces as I tried to set up a barbell with bumper plates next to a treadmill to do todays WOD. People always look at me like I'm outta my mind. Maybe I am but I know something they are not willing to hear.
I guess with all his resources at Men's Health, either no one knew, or no one wanted to let him know, that what and how much he EATS determines whether he gains, loses, or maintains his weight. Who cares anyway? People that read Men's Health (and most people in general, for that matter) are looking for 6 minute abs, not maximum fitness.
At least your gym HAS bumper plates... I'm jealous. At least most people don't venture over to the "Free Weight" area so its never crowded.
#26 and #27, I too got a stern "talking to" for setting up a barbell behind the treadmills at my gym. Until the gym starts having a CF friendly "room", I'm going to keep setting my workouts up wherever I damn well need to. I don't bother the guy doing curls and staring into the mirror like he wants to have sex with himself, why bother me? Sorry, normally I'm not a fan of posts that aren't times, but I had to vent a little to people that will understand.
@#29 i feel you guys NO bumber plates! Thinking about dropping the membership and joining a actual crossfit gym.
Also still a little confused on the substitute for muscle ups anyone?!?! can you maybe use TRX Bands?
can't wait to attack this one... goin to the lake to do it and subbing a couple of rope climbs for the muscle ups... cuz there's a rope... i just wanted an excuse to run by the lake, those last two with barbells were a-chainin me to the house
substituted muscle ups for dips
subbed muscle ups for jumping muscleups (more of a jumping dip I suppose)
subbed run with 400 m run to keep intensity up
@cosmo, we seem to workout around the same time. are you part of an affiliate or a garage gym guy?
I think that article was written by a woman.
As for the scare talk of rhabdo and puking then surely its your own responsibility to know your limits and stay within your own capabilities. There are plenty of substitutions available on the website for even a newb like me to do a wod without being able to do a proper pull up or a kipping, for me the jumping pull up is where its at for explosiveness but my gf prefers the assisted type. Thats another thing, crossfit seems to be the workout of choice for us as a couple even at the local globo gym.
Honestly, how many ex partners are gonna talk to their old flame about how they got fit?
I dont get how they can say that doing oly lifts to failure is bad as that is the whole point of olympic lifts. At the olympics they lift a greater and greater weight until they fail. And again you do have the choice to scale as you and only you know your limits, if the coach hasn't talked through your own personal limits off his own back you should be sure to make sure it happens. I've never been to a box but i'm sure they want you to be able to do a wod everyday rather than have a 2-3 or even 4 day recovery from the stupidness that bodybuilders put themselves through.
Can't wait til summer so i can do some of these wods outside with the old weights I have from a previous life buried in the shed.
Scaled the run to 400, v 800 due to time, felt pretty good with the MU's. No misses, lug nuts stayed on. I think the focus on chest to bar PU has helped all done without false grip and fully open elbow and shoulder.
Splits were pretty consistent.
400m jog in doors, 4 laps around the bikers.... 9 MU
2.03 at 59%....2.05 at 72%, 5-4
2.09 at 69%....2.17 at 74%, 5-3-1
2.08 at 71%....2.37 at 74%, 5-3-1
2.09 at 73% ....2.47 at 74% 4-3-2
2.06 at 75% ....2.34 at 76% 4-3-2
Time = 22.59 at avg 72% pk at 79%, cal = 458, HR Delta 170-132= 38
I know how it feels. My school gyms are extremely crowded most of the time. I've been working on finding the least crowded times to work out and it's been successful. Unfortunately you have to sign up for treadmills at my school and they are ALWAYS dominated by the one hour cardio heroes. I've been subbed different cardio-esque things for runs, and running on off days or after workouts.
It's hard to get crossfit done in crowded globo gyms. Sometimes you have to sacrifice by scaling, subbing, and waiting for the pull-up bar. But in the end, it's worth it.
Prediction: Run 5 miles or a 5k or 4-5 1 mile Run Repeats with Rest--if you sub you need to check yourself.
Work your weaknesses and your strengths.
This is just a different oxidative pathway that needs to be used from time to time, even if you don't want to.
28:42 subbed muscle ups(pull ups/dips)
.5 miles on TM at 2% incline
9 jump assist pullups at 74"
3 rds + run
understand the 3 pu/dip to 1 mu substitution concept. But what is rec sequence in this wod to constitute one round: a) 27 pu then 27 dips or b) 3 pu then 3 dips x 9?
35:20 as Rx'd Did runs around a 200 Meter Track. Final set of muscle-ups were HARD.
85# OHS, 9 reps
Went with someone's prediction yesterday--seems more in keeping with the trend of this WOD set and is an exercise/lift that most people can do vs. the elusive MU!
run was 870m (size of one lap on FOB)
re #50 ckatech...thank you
35 minutes .subbed run for row, plus had to sub approx 30% of the muscle ups for a kneeling one ( but rings at 140cm so challenging enough)
feeling cold and under the weather... started off being unable to do a muscle up,,, wasted 3 minutes in the 1st round feeling sorry for myself
So glad I don't have to use a bar for today's WOD. Last two I would do my lifts then have to run up two flights of stairs to my gyms indoor track. By the time I got back 2 minutes later someone would always have taken my bar despite there being 3 to 4 free stations around it.
Should be interesting to see the reactions of the school gyms staff when I set rings up over the rafters next to the track today though.
@#61 Zack, AWESOME! I love when I'm out of town and have to use a regular gym to slip in a WOD and everyone stares at you like an idiot. Priceless. Rep 'em out!
Don't have enough room to run on the PB, so...
100 TRX sprinter starts
29:15 but with partial muscle-ups (from the hang to the start of the transition).
Subbed 3 dips and 3 pull ups for muscle ups.
Had to use the gravitron for the last 2 sets of P/U's
24.50 - Rings too low for turned out MUs today.
24.50 - Rings too low for turned out MUs today.
sub MU for 27 pullups/27 dips
30:55 rxd - ring muscle ups with full turn out
2012-02-09: 27:39. TM@9, 5:12-5:58.
Haha, I love the way this WOD cycle was written.
400 meter, 600 meter, then 800 meter runs
Then 21, 15, and 9 on the second elements of the couplets.
Weight: 162 lbs.
Weight: 162 lbs.
18 pullups/dips for mu
800 meter run
27:04 mod 25 bar muscle ups / 17green band ring muscle ups/3 purple band.
Swam instead of run. 5 rft of 145m swim, 9 pool-edge muscle ups: 21:18
Good workout. Just challenging enough metcon for a week of minimal sleep (teaching Vietnamese teachers via Skype 6pm - 2am).
Fun to practice glide not thrash swimming. Next time do 180m or 200m to get closer to 1:4 swim:run ratio.
w/u: 30 sec Samson, 7 x (push, scap push, sit), 9-7-5 for time: 55# DBS+ dips = 1:34
Am I alone in thinking that someone that does 135 PUs/135 Dips is going to become stronger than someon e doing 45 MUs?
My gym has a single pullup assist machine that I can use for pullups / dips, but nothing in the form of rings, or something I can do anything kipping motions on. I got tired of having to do 3x the RX'd muscle ups of both pull ups and dips, so now I'm using the "Functional Trainer" that they have in the gym and I do a muscle up motion from my knees. Seems to be working really well, so far. I have the weight jacked up pretty high, to a little less than my body weight, and usually I'm just about dead at the end of the muscle up sets. Anyone else use something like this? Or know if I'm actually subbing correctly?
FYI, this is what I'm talking about as a functional trainer http://tinyurl.com/7b2y986. I put the arms up high over my head, kneel under it, and pull the cables down like I'm doing a muscle up.
31:28 as rx'd
It took me 2 minutes to do the last MU
subbed 6 mu's instead of 9. mu's were dificult but fun. the runs just sucked
Way to go..... Workout Buddy! Holla CFSC!
I did not realize that Thoreau was a Marine DI.
34.45( all muscle ups without false grip)
Rx'd 45:00 Muscle ups were killing my time, but completed them all.
As a kool-aid drinking main-site following (WOD time above, #80) multiple CrossFit cert holder, of 3.5 years experience CrossFitting, and a Master, I actually thought the MEN'S HEALTH article was pretty fair.
Remember, he's writing for a pretty broad audience, showing the CrossFit experience, warts and all. Even the criticisms, from Rob Wolf, as well the others, in their points about sheer muscle building or Olympic lifting, are absolutely true. To counter them, one would need to offer a little context, that safely done many movements can be done with great competitive intensity; raw strength is only one of ten skills we're pursuing, and of course Olympic lifts, which require stability and precision, must be done carefully. There's a difference between 1-1-1-1-1 WOD's and yesterday's leaping around with light weight in the cleans and thrusters.
I wouldn't condemn mountain biking, though it seems to be great way to wipe out and get banged up; I presume the folks doing some of the most radical stunts have the necessary experience. Those who don't hopefully know the risks they're taking.
The same is true of all sports. CrossFit's a big sport. Things can go wrong - but a lot of stuff goes right, and I think the author did them justice, largely.
37:00 sub 1 strict bar dip then 1 strict pull up 9 times for 9 mu
3 rounds - 24:32
1st round - 5 muscleups without jumping
2nd round - 3 muscleups without jumping
3rd round - 1 muscleup without jumping
today marked my first official muscleup!!!!!
5rft: 800 meters/9 pu/18 chair dips/9 pu/18 chair dips. time 31:23
This is gonna be brutal after these past two days.
As far as the article goes, I thought it was awesome. It shows exactly who CrossFit is built for. It also shows who it's not built for. If you're the kind of person that quits, can't check your ego and lower your weight to do proper form, whines about everything, isn't competitive, and doesn't mind constantly coming in last, then CrossFit is most definitely not for you. After reading this article, I can tell you that I just described the author perfectly.
Check your ego, use proper form, scale your workouts to your ability, sack up, and be ready to push yourself.
Getting better at the MUs. Fun workout that thankfully did not have any low back exercise!
Some good times on this one people.
Had to scale a bit, getting over a cold so stamina not quite there.
9 strict pull ups
I used 2 PU/dip per MU
23:50 rx'd, bar muscle ups.
correction ... 28:50 rx'd, bar muscle ups.
As Rx'd m 41 5'6" 135#
28:53 (subbed pullups & dips w/ 50% weight assist 'cuz I've got no rings)
Sooo...not quite 6 weeks into crossfit and I'm noticing a huge difference in core and upper body strength! Added bonus: lower back pain I've suffered with for at least the last 20 yrs is virtually gone thx to stronger core! I love me some Crossfit!
33:15. Subbed 2 PU+ 2 dips for MU.
34:27 subbed 27 pullups/27 dips for MUs.
22:58 treadmill and 9 pull ups/dips
Did all muscle ups from a seated position with rings. Does anyone think seated muscle ups are an equal to a full hang? My arms were fully extended. My bar is not high enough to do them standing. Time 34:06.
29:58 as rx'd
-On treadmill at 10 for all rounds
-I lost a lot of time in transitions from the treadmill, inside, and the rings on the pool deck, outside.
Scaled MUs - 25lb assist.
Not sure what color band that would correspond to. I do my muscle ups on a bar which is part of a multi-station monstrosity. I hook my feet into the weighted pulleys for assist.
For the record - today I got 3 unassisted MUs for the first time ever
5rds for time:
4min-10m cone to cone sprints
9x muscle ups (band assist- only 8ft ceiling)
subbed 27 pullups/27 dips for mu...
hammies were spent run was slow..
MU's from jap sit pos
21:12 Unbroken. Come at me bro.
sub'd pu/dips for mu 3:1
33 min 30 sec.
substituted pull-ups & dips for muscle ups
Didn’t do WOD, pain is draining my motivation and strength
Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
Sub 3 PU//3 dips per MU
Sub'd pull ups and dips
First crossfit workout ever! 44 min. Did pull ups and dips instead of mu. F/39/156
Missed yesterday so combined workouts
5 squat clean thrusters 95lbs
5 muscle ups (band assist)
sub'd 27 pullups and 27 dips per round for mu's
Muscle Up Sub:
5x7 160 lb Assisted Pullups
5x7 160 lb Assisted Dips
Missed yesterday, so I combined yesterday and today.
8. 95lb clean /jerk
Jumping muscle ups 9x per round
800 m run on treadmill per round
scaled this one:
(4 then 1 then 2) muscleups + 9 and 9 pullups and chair dips.
about 25 minutes.
great wod....Is it okay to sub ring muscle ups for bar muscle ups?
Rx 25:34 *unofficial 800 m run*
much more fun on a track than uphill on the street
muscle ups on bar
run on treadmill
Subbed 1000m rows for runs
Subbed 2 pull-ups + 2 dips for each muscle-up
Five rounds for time of:
Row 800 meters
Sub'd rowing again, 3:10/800m on average. Hope next time this one comes up in summer when I can run outdoors.
Indoor MUs, started with bent legs but arms fully extended. No jump offs. Did singles in a steady pace (9 MUs took about 1:30) and reestablished the false grip after each rep. More efficient and faster than trying to string them together until muscular failure.
After a smooth transition (think forward through the rings) quickly punch the ringdip through and lower off insantly.
Day 40 of the 100 burpee challenge...
Run 800m (Still strong with POSE)
5 Muscle-ups (had to scale for time sake)
36:17 (MU took 13 minutes+ as I'm out of practice)
9 muscle ups
2 wrestling laps
M/ 38/ 134 lbs/ 5'-6"
I am still nursing a little tweek to my lower back so I wanted to warm it up and get a little metCon in.. I did:
20 min. AMRAP of 250 m row and 25 pushups
I got 9 complete rounds + most of the row
after about 21:00 I was done with my 10th round.. I finished off 10 rounds and then stretched out a bit. Yesterday I was holding back and the back was o.k. with the 95 lb thrusters so I wanted to throw in a little metcon with a focus on staying tight on both the row and the pushup position.. got my lower back good, but not too crazy.
Glad I went with this WOD.
On the first run this morning I was almost run over by a herd of white tail deer. Thankfully they didn't know what to make of me with my headlamp and it slowed them down as they struggled with reconciling their evasive instincts and curiosity. Beautiful and humorous way to start the workout under clear skies and a nearly full moon.
I used the narrow assistance band looped under my fanny on the ring muscle-ups, and each round got better, so hopefully I'm on my way to getting unassisted muscle-ups soon.
All runs were unbroken and in the +/-3:30 range. I'm not a fan of running, but the last three days have taught me to just keep running through each round without stopping, so another positive development!
Oh SNAP! I just realized that today is my 1 year anniversary with Crossfit! Thanks for everything! I'm a much happier, healthier person than I was 1 year ago. I will have to try Wittman again to see how I've progressed from my first wod to now.
at my globo gym, no rings, pullups and dips not an option so I did 10 dumbbell swings with 50# and 10 pushups.
Should have done more with more weight
holy crap some of you are flying.
about 24 min on runs, 21 on mu's(usually only get one mu every 45-50 seconds after 10 or so) easily did them in pairs the last 3 rounds before having to 'de-fatigue' whatever gets weak on them for me.
45:35 total time rx'd---at 216lb (6')
--plenty rested for runs, but still weak on those considering the long mu breaks.
subbed 2 pull-up/2 dip for each muscle up. Also, time includes the time to get up and down two flights of stairs to get to and from the gym to the track.
subbed due to lack of equipment:
9 dead hang close grip pull ups
after dead lifts 2 days ago and squat clean thrusters yesterday my legs were dying on the row
10 dips and 10 pull ups
had to run from treadmill to ring which ate up some time.
26:41 as rx'd. Everything clicked today, felt really good and the past three days has really helped with how I pace my runs.
15 bench dips
only 4 rds
was sick all day yesterday...running on an empty tank today
forgot to mention...
25 pullups, 25 dips
800 m run
3 muscle ups
250 M Row
in a hurry
27 pull ups
I was very close to puking. I did the first 800 in 2:10, 2nd at 2:20, the rest around 3:00. Brutal number of reps. Still can't do a muscle up.
3PU/dips per MU.
Time to rest...
No rings, subbed 3 pullups/dips: Muscle up.
56 min 5 rds
run 800m on treadmill
9 assisted mu on last rnd
42:10 as Rx'd
Muscle ups were tough after round two...
Pull up 3x5
Push up 3x10
Back ext 3x15
Time - 34.50.19
Notes: First time with WoD. 5 muscle ups per round.
800 meters on treadmill
24:02. Able to string MUPs together for the first 3. Got more in the tank.
subbed in pullups and dips for mu's
did 3 rounds in about 22:00
30 / M / 5"11 / 165 lbs
*straight bar muscle ups
subbed 21 pull ups and 21 dips for the 9 MUs
Also, ran this on a treadmill (at 0% incline)
9 muscle ups
800 meters on treadmill
First crossfit workout ever! Thanks to shaetty and Yelana!
10th wk of CF
6ft male 238
subbed 3 pull ups and 3 dips for each muscle up back and forth until i completed 27 pullups and 27 dips for that round for a total of 135 for all five rounds.
five rounds of 800meter run and 9 muscle ups(explained substitution for muscle up)
3 pull ups and 3 dips back forth for a total of 27 a piece takes a while each round so that killed my time i hung in there with the guys doing muscle ups on the first two rounds i would start running as soon as they did but then they pulled away after that.
10thwk of cf
6ft male 238
subbed 3 pullups and 3 dips for each muscle up back and forth 3pu/3dp then 3pu/3dp....till i did 27 of each and totaled 135 pullups and 135 dips once i was done with all five rounds
subbed 4 x (3pu + 3 bar dips)
33 yom, 190 lbs
34:30 as rx'd
better then expected
33:30...nine pull ups short...ran out of time
29:05 crowded gym. Had to share rings
800 meter run
20 pull ups w purple band
20 dips (used legs for assistance)
Everything under 30 mins
9 pull ups
* Runs still feel horrible due to right leg/hip... but was able to complete all M.U.'s unbroken (only expected maybe first two rounds...).
Five rounds for time of:
Run 800 meters (treadmill - around L 7.5 - 8:00 min mile pace)
9 Muscle-ups (subbed 2:1 pullups and dips so 18 of each total for each round)
CFWU-3. Reg 1st. Burpees 2nd - Burpee month at Triangle, HSPU. Burpees 3rd. Superman. Burgener.
Done w/44th MU about 30:15. Couldn't get 45th one until I failed a few times. Ankle still hurting. Affected runs, esp early rounds. Good job using hips & decent job pushing on later rounds. MU easier when I had confidence to string a few together.
38:46 - substituted muscle ups with 9 pull-ups and 9 dips
Subbed 18 ring pullups and 9 dips per MU
Scraped my toe and started bleeding on the second round while doing pullups.... Had to stop at about 10 min.
t/m run @ 3% & 14kph
MU done from ground to top of smith m/c x15 ea rnd
CFWUx1 (1MU sub for PUs/dips)
Ripped heel of right hand on last round of MUs :(