February 9, 2012

Thursday 120209

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

TommyHackenbruck_Toes2Bar_th.jpg

Enlarge image

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."
- Henry David Thoreau

Posted by Pukie at February 9, 2012 5:00 PM
Comments

Kevin- I don't know if you know something we don't, but you nailed that WOD prediction

Comment #1 - Posted by: nacho at February 8, 2012 5:09 PM

What could you do to substitute a muscle up, while still working the same muscle groups?

Comment #2 - Posted by: Kaity at February 8, 2012 5:10 PM

pull ups and dips. maybe chest to bar pull ups

Comment #3 - Posted by: nacho at February 8, 2012 5:15 PM

Yeah, Lucas!!! Kickin' ass...

Comment #4 - Posted by: Megan at February 8, 2012 5:16 PM

Is Kevin pukie?

Comment #5 - Posted by: J to the c at February 8, 2012 5:21 PM

Nacho,

Thanks for noticing. I guess I'm developing an intuitive knack for the structured randomness of "constantly varied" that HQ loves to play with.

Comment #6 - Posted by: Kevin at February 8, 2012 5:23 PM

Wow. Run run run til the running's done huh.

Comment #7 - Posted by: Royce at February 8, 2012 5:46 PM

http://health.yahoo.net/articles/fitness/inside-cult-crossfit

Wuss

Comment #8 - Posted by: Skeeter at February 8, 2012 5:49 PM

Thank goodness no lower back tomorrow!

Comment #9 - Posted by: Randy at February 8, 2012 5:53 PM

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.

Comment #10 - Posted by: paul at February 8, 2012 6:01 PM

#8 I'm with you there Randy, the running will be bad enough.

Comment #11 - Posted by: Zak at February 8, 2012 6:01 PM

How to sub muscle up? Don't have acces to rings..
3 pull ups + 3 dips ?!

So, it will be
21 pull up
21 dips

that's a lot...

Is it possible to go with 18 each round?

Comment #12 - Posted by: Drasko at February 8, 2012 6:02 PM

sorry,
it will be 27 each round?!

still have same question..?! :)

Comment #13 - Posted by: Drasko at February 8, 2012 6:03 PM

Wow! Great on today's WOD in the demo. That looks like a beast.

Comment #14 - Posted by: Pat Sherwood at February 8, 2012 6:08 PM

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.

Comment #15 - Posted by: Ape teach at February 8, 2012 6:14 PM

so uh, 135 pullups tomorrow. sounds fun.

...can't wait til i can do the kipping ones. this is gonna hurt.

Comment #16 - Posted by: eric at February 8, 2012 6:17 PM

So much for muscle confusion.

Comment #17 - Posted by: Matt at February 8, 2012 6:46 PM

http://health.yahoo.net/articles/fitness/inside-cult-crossfit

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.

Comment #18 - Posted by: zaffa at February 8, 2012 6:46 PM

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

Comment #19 - Posted by: Ralph at February 8, 2012 6:54 PM

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.

Comment #20 - Posted by: Jon at February 8, 2012 6:56 PM

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.

Comment #21 - Posted by: Dale Finlayson at February 8, 2012 7:02 PM

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!

Comment #22 - Posted by: Wes at February 8, 2012 7:06 PM

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

Comment #23 - Posted by: Reggie D at February 8, 2012 7:28 PM

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'.

Comment #24 - Posted by: Kristen at February 8, 2012 7:41 PM

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.

Comment #25 - Posted by: Jason at February 8, 2012 7:58 PM

Kristin Clever in that photo is so badazz !

Comment #26 - Posted by: Bill Monroe at February 8, 2012 8:00 PM

I saw that one coming!
damn, it's gonna hurt!

Comment #27 - Posted by: Mauricio Carneiro at February 8, 2012 8:01 PM

What about bar muscle ups?

Ps. Kevin nice call... were you always psychic?

Comment #28 - Posted by: KyleMcD at February 8, 2012 8:18 PM

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!

Comment #29 - Posted by: Dwayne at February 8, 2012 8:35 PM

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.

Comment #30 - Posted by: Reggie D at February 8, 2012 9:28 PM

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.

Comment #31 - Posted by: Skeeter at February 8, 2012 9:36 PM

@#27,
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.

Comment #32 - Posted by: Skeeter at February 8, 2012 9:40 PM

#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.

Comment #33 - Posted by: Adam at February 8, 2012 9:41 PM

@#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?

Comment #34 - Posted by: Dakota at February 8, 2012 11:04 PM

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

Comment #35 - Posted by: jess h at February 9, 2012 12:04 AM

5:00, 50

Comment #36 - Posted by: Jvr at February 9, 2012 1:27 AM

sub'd row for run
32:32

Comment #37 - Posted by: TomO/45/M/200 at February 9, 2012 1:57 AM

m/22/200

substituted muscle ups for dips

26:50

Comment #38 - Posted by: dominic toth at February 9, 2012 2:38 AM

m/43/5'6"/150

34:36

Comment #39 - Posted by: duane at February 9, 2012 2:49 AM

m/46/185

27:39

Comment #40 - Posted by: cosmo at February 9, 2012 2:51 AM

subbed muscle ups for jumping muscleups (more of a jumping dip I suppose)

32 min

Comment #41 - Posted by: franklin bukoski at February 9, 2012 2:51 AM

subbed run with 400 m run to keep intensity up
18:33

Comment #42 - Posted by: charbs 26/m/185 at February 9, 2012 3:00 AM

@cosmo, we seem to workout around the same time. are you part of an affiliate or a garage gym guy?

Comment #43 - Posted by: duane at February 9, 2012 3:00 AM

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.

Comment #44 - Posted by: Newguy at February 9, 2012 3:42 AM

M/40/190/5-10

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

Comment #45 - Posted by: Matt A at February 9, 2012 4:07 AM

#30

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.

Comment #46 - Posted by: NigelGrizz at February 9, 2012 4:48 AM

32:36

FOB Salerno

Comment #47 - Posted by: james.patrick [M/49/66"/135] at February 9, 2012 5:23 AM

Rx'd - 25:03

Comment #48 - Posted by: Townsend m/28/5'8"/140 at February 9, 2012 5:35 AM

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.

Comment #49 - Posted by: ckatech at February 9, 2012 5:47 AM

F/31/5'6/130
28:42 subbed muscle ups(pull ups/dips)

Comment #50 - Posted by: Car at February 9, 2012 6:00 AM

.5 miles on TM at 2% incline
9 jump assist pullups at 74"

3 rds + run

27:39

Comment #51 - Posted by: Bells at February 9, 2012 6:07 AM

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?

Comment #52 - Posted by: Roger at February 9, 2012 6:25 AM

27PU/27 Dips

Comment #53 - Posted by: ckatech at February 9, 2012 6:33 AM

35:20 as Rx'd Did runs around a 200 Meter Track. Final set of muscle-ups were HARD.

Comment #54 - Posted by: Edwin 29/M/68"/170 at February 9, 2012 6:37 AM

F/41/5'6"/150

5 rounds
run 800m
85# OHS, 9 reps

30:18

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!

Comment #55 - Posted by: mom to five at February 9, 2012 6:41 AM

rx'd 32:30

run was 870m (size of one lap on FOB)

Comment #56 - Posted by: Dillon Bear at February 9, 2012 6:47 AM

40:13 as Rx'd

Comment #57 - Posted by: SanJo Monster M/34/5'9"/189 at February 9, 2012 7:02 AM

re #50 ckatech...thank you

Comment #58 - Posted by: roger at February 9, 2012 7:59 AM

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

Comment #59 - Posted by: andrew stemler at February 9, 2012 8:05 AM

M/27/6'/ 160

27:35 Rx

Comment #60 - Posted by: Travis at February 9, 2012 8:19 AM

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.

Comment #61 - Posted by: Zack at February 9, 2012 8:24 AM

@#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!

Comment #62 - Posted by: Travis at February 9, 2012 8:28 AM

Don't have enough room to run on the PB, so...

5 rounds:
100 TRX sprinter starts
9 muscle-ups

Time- 25:58

Comment #63 - Posted by: DanEOD at February 9, 2012 8:28 AM

29:15 but with partial muscle-ups (from the hang to the start of the transition).

Comment #64 - Posted by: Alan H. in Kabul at February 9, 2012 8:36 AM

48:45

Subbed 3 dips and 3 pull ups for muscle ups.
Had to use the gravitron for the last 2 sets of P/U's

Comment #65 - Posted by: Matt T at February 9, 2012 8:38 AM

M/34/6'3"/200

24.50 - Rings too low for turned out MUs today.

Comment #66 - Posted by: Ben S at February 9, 2012 8:44 AM

M/34/6'3"/200

24.50 - Rings too low for turned out MUs today.

Comment #67 - Posted by: Ben S at February 9, 2012 8:45 AM

26:52 strict bar MUs

Comment #68 - Posted by: Zaur at February 9, 2012 9:10 AM

m/28/225

32min
sub MU for 27 pullups/27 dips

Comment #69 - Posted by: thewoodall at February 9, 2012 9:13 AM

Rx'd 17:36

Comment #70 - Posted by: Christian m/24/5'5/150 at February 9, 2012 9:15 AM

30:55 rxd - ring muscle ups with full turn out

6:30 am

Comment #71 - Posted by: aermio m/33/5'7"/155 at February 9, 2012 9:17 AM

2012-02-09: 27:39. TM@9, 5:12-5:58.

Comment #72 - Posted by: gs at February 9, 2012 9:27 AM

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.

GENIUS!

Comment #73 - Posted by: Eric Pelletier at February 9, 2012 9:31 AM

Adam Kubo
Nor-Cal
Age:26
Weight: 162 lbs.
As Rx'd
Time: 19:26

Comment #74 - Posted by: Adam Kubo at February 9, 2012 9:41 AM

Adam Kubo
Nor Cal
Age:25
Weight: 162 lbs.
As Rx'd
19:24

Comment #75 - Posted by: Adam Kubo at February 9, 2012 9:42 AM

28:53
18 pullups/dips for mu

Comment #76 - Posted by: Matthew m/31/6'2"/175 at February 9, 2012 9:52 AM

40:35
sub push/dips
800 meter run

Comment #77 - Posted by: Dusty at February 9, 2012 10:27 AM

30:52 as rx'd

Comment #78 - Posted by: SB at February 9, 2012 10:38 AM

27:04 mod 25 bar muscle ups / 17green band ring muscle ups/3 purple band.

Comment #79 - Posted by: Jeff Quattlebaum at February 9, 2012 10:40 AM

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

Comment #80 - Posted by: matt h 50 179# 5' 11" 1marr11 at February 9, 2012 11:01 AM

Am I alone in thinking that someone that does 135 PUs/135 Dips is going to become stronger than someon e doing 45 MUs?

Comment #81 - Posted by: Weslie James at February 9, 2012 11:15 AM

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.

Comment #82 - Posted by: Tuckdizz M/24/195/6'4" at February 9, 2012 11:16 AM

29:45 strict muscle ups

Comment #83 - Posted by: TRN III at February 9, 2012 11:19 AM

31:28 as rx'd

It took me 2 minutes to do the last MU

Comment #84 - Posted by: Caveman/m/5'9"/200/28 at February 9, 2012 11:35 AM

Scaled to 5MU's

28:02

Comment #85 - Posted by: jd/m/51/6'1/180 at February 9, 2012 11:42 AM

m/17/185lbs/6'0"
37:40
subbed 6 mu's instead of 9. mu's were dificult but fun. the runs just sucked

Comment #86 - Posted by: jack wallace at February 9, 2012 11:51 AM

Way to go..... Workout Buddy! Holla CFSC!

Comment #87 - Posted by: NICOLE at February 9, 2012 11:54 AM

I did not realize that Thoreau was a Marine DI.

Comment #88 - Posted by: ian at February 9, 2012 12:00 PM

38:32

Comment #89 - Posted by: cort at February 9, 2012 12:04 PM

As rxd
@bfcf(inside,gym course)

34.45( all muscle ups without false grip)

Comment #90 - Posted by: Jonblaze at February 9, 2012 12:08 PM

Rx'd 45:00 Muscle ups were killing my time, but completed them all.

Comment #91 - Posted by: JG at February 9, 2012 12:09 PM

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.

Comment #92 - Posted by: TRN III at February 9, 2012 12:33 PM

37:00 sub 1 strict bar dip then 1 strict pull up 9 times for 9 mu

Comment #93 - Posted by: ccraft at February 9, 2012 12:36 PM

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!!!!!

Comment #94 - Posted by: Brett C. m/30/6'0"/170lbs. at February 9, 2012 12:57 PM

5rft: 800 meters/9 pu/18 chair dips/9 pu/18 chair dips. time 31:23

Comment #95 - Posted by: JerryR M/46/5'9"/160 at February 9, 2012 12:59 PM

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.

Comment #96 - Posted by: Derek at February 9, 2012 1:14 PM

30:12 Rx'd

Getting better at the MUs. Fun workout that thankfully did not have any low back exercise!

Comment #97 - Posted by: Sid M. M/34/5'8"/180 at February 9, 2012 1:26 PM

Some good times on this one people.
Had to scale a bit, getting over a cold so stamina not quite there.
400m run
9 dips
9 strict pull ups

15:27

Comment #98 - Posted by: Rough Robbie at February 9, 2012 1:28 PM

42:03
I used 2 PU/dip per MU

Comment #99 - Posted by: Charlie at February 9, 2012 1:34 PM

23:50 rx'd, bar muscle ups.

Comment #100 - Posted by: J.Wood at February 9, 2012 2:07 PM

correction ... 28:50 rx'd, bar muscle ups.

Comment #101 - Posted by: J.Wood at February 9, 2012 2:21 PM

As Rx'd m 41 5'6" 135#
26:00 minutes

Comment #102 - Posted by: MBaker at February 9, 2012 2:31 PM

m/35/180

Rx'd 31:15

Comment #103 - Posted by: Erik V @ BCF at February 9, 2012 2:34 PM

As rx'd: 27.41

Comment #104 - Posted by: I AM THE UPSETTER at February 9, 2012 2:41 PM

F/42/5'7"/155

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!

Comment #105 - Posted by: ker at February 9, 2012 2:50 PM

33:15. Subbed 2 PU+ 2 dips for MU.

Comment #106 - Posted by: Bello Pizzimenti at February 9, 2012 3:07 PM

34:27 subbed 27 pullups/27 dips for MUs.

Comment #107 - Posted by: Mavrick at February 9, 2012 3:11 PM

22:58 treadmill and 9 pull ups/dips

Comment #108 - Posted by: Paul Link at February 9, 2012 3:19 PM

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.

Comment #109 - Posted by: Kurt M/38/190lb. at February 9, 2012 3:21 PM

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.

Comment #110 - Posted by: Magnus 26/5'8"/160-165 at February 9, 2012 3:51 PM

25:47
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

Comment #111 - Posted by: jomo m/48/6'/172 at February 9, 2012 3:52 PM

M/34/5'7"/185

5rds for time:
4min-10m cone to cone sprints
9x muscle ups (band assist- only 8ft ceiling)

27:38

Comment #112 - Posted by: Jason M at February 9, 2012 4:12 PM

m/41/5'10"/185
47:09
subbed 27 pullups/27 dips for mu...
hammies were spent run was slow..

Comment #113 - Posted by: sauce at February 9, 2012 4:16 PM

34.21
MU's from jap sit pos

Comment #114 - Posted by: Kyle A. at February 9, 2012 4:19 PM

21:12 Unbroken. Come at me bro.

Comment #115 - Posted by: Alexander Eggeman at February 9, 2012 4:33 PM

31 mins
3 rounds
sub'd pu/dips for mu 3:1
m/55/155

Comment #116 - Posted by: Roger at February 9, 2012 4:46 PM

5 rounds
33 min 30 sec.
substituted pull-ups & dips for muscle ups

Comment #117 - Posted by: Scottie at February 9, 2012 4:58 PM

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

M/54/6’/205

Comment #118 - Posted by: Pete In SunCity at February 9, 2012 5:55 PM

Sub 3 PU//3 dips per MU

47:09

Comment #119 - Posted by: Bryan O - M/36/5'6"/192 at February 9, 2012 5:55 PM

30:26
Sub'd pull ups and dips

Comment #120 - Posted by: Tommy K at February 9, 2012 5:57 PM

First crossfit workout ever! 44 min. Did pull ups and dips instead of mu. F/39/156

Comment #121 - Posted by: Stacy at February 9, 2012 5:58 PM

Missed yesterday so combined workouts
5 rounds
5 squat clean thrusters 95lbs
5 muscle ups (band assist)
800m run
Seb 34:21
Brock 34:21
Good fun

Comment #122 - Posted by: sebastian m/43/180/6'2" at February 9, 2012 6:10 PM

42/m/185

sub'd 27 pullups and 27 dips per round for mu's

26:44

Comment #123 - Posted by: JackM at February 9, 2012 6:19 PM

25/m/6'2"/280

1:09.50.2

Muscle Up Sub:
5x7 160 lb Assisted Pullups
5x7 160 lb Assisted Dips

Comment #124 - Posted by: dawgsrus at February 9, 2012 6:30 PM

M/33/6'3/250
Missed yesterday, so I combined yesterday and today.
600 m
8. 95lb clean /jerk
8 mu
3rds

17:46

Comment #125 - Posted by: Big Jodie at February 9, 2012 6:34 PM

Jumping muscle ups 9x per round

800 m run on treadmill per round

5 rounds

33:40

Comment #126 - Posted by: Ape teach at February 9, 2012 6:35 PM

scaled this one:

3 rounds
800m run
(4 then 1 then 2) muscleups + 9 and 9 pullups and chair dips.

about 25 minutes.

Comment #127 - Posted by: AGL at February 9, 2012 6:43 PM

30:00 Rx

Comment #128 - Posted by: B. Rhaly at February 9, 2012 6:49 PM

28/m/5'11"/190
As rx'd
33:08

Comment #129 - Posted by: justaman - liberty, sc at February 9, 2012 8:57 PM

great wod....Is it okay to sub ring muscle ups for bar muscle ups?

Comment #130 - Posted by: Brandon at February 9, 2012 9:54 PM

M/26/180/72"

Rx 25:34 *unofficial 800 m run*

Comment #131 - Posted by: Luke McIntosh at February 9, 2012 10:38 PM

28:40
much more fun on a track than uphill on the street

Comment #132 - Posted by: jim in korea at February 10, 2012 12:28 AM

34min12
muscle ups on bar
run on treadmill

Comment #133 - Posted by: Mitchell at February 10, 2012 12:38 AM

42:55

Subbed 1000m rows for runs
Subbed 2 pull-ups + 2 dips for each muscle-up

Comment #134 - Posted by: Brett (M/23/188cm/77kg) at February 10, 2012 12:59 AM

28:00 RXd

Comment #135 - Posted by: HOL at February 10, 2012 1:10 AM

43/m/176cm/72kg

Five rounds for time of:
Row 800 meters
9 Muscle-ups

24:28

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.

Comment #136 - Posted by: Memuc at February 10, 2012 5:16 AM

725m Run @ HCHS

30:31

Comment #137 - Posted by: ferb44 184# at February 10, 2012 5:55 AM

36/M/6'00/184

Day 40 of the 100 burpee challenge...
then:

5RFT
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)

Comment #138 - Posted by: Dan D. at February 10, 2012 7:25 AM

5 rounds
Run 800
9 muscle ups
Paul: 27:44
Gunnar: 29:37
Nick: 28:03
Harold: 37:13
Matt: 27:15

2 wrestling laps
5 mus
2 laps
6 mus
2 laps
7 laps
2 laps
8 mus
2 laps
9 mus
Jen: 25:14

Comment #139 - Posted by: jenniferw at February 10, 2012 7:30 AM

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.

Comment #140 - Posted by: anton at February 10, 2012 7:35 AM

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!

29:48

Comment #141 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 10, 2012 7:52 AM

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.

Comment #142 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 10, 2012 7:59 AM

34/M/190

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

20:52

Comment #143 - Posted by: john g at February 10, 2012 8:28 AM

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.

Comment #144 - Posted by: mtvet at February 10, 2012 8:51 AM

M/23/5'10"/191

32:54

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.

Comment #145 - Posted by: T. Swihart at February 10, 2012 8:55 AM

M/44/5'11"/200

1000 single-unders

10:32

Comment #146 - Posted by: nutfam at February 10, 2012 9:21 AM

30:36

Comment #147 - Posted by: BH2 at February 10, 2012 9:30 AM

26:31 as Rx'd

Comment #148 - Posted by: Jetté 42/M/5'11"/170 at February 10, 2012 10:14 AM

M/21/5'7"/160
subbed due to lack of equipment:

1000m row
9 dead hang close grip pull ups
9 dips

22:00

after dead lifts 2 days ago and squat clean thrusters yesterday my legs were dying on the row

Comment #149 - Posted by: hazardj at February 10, 2012 10:22 AM

34:17 rowed 800 meters.

Comment #150 - Posted by: Jeff A. at February 10, 2012 10:39 AM

10 rounds:

10 pull-ups
10 dips
10 sit-ups

16:05

Comment #151 - Posted by: Kevin C.(M/52/5'11"/172) at February 10, 2012 10:42 AM

subbed Row

10 dips and 10 pull ups

24:55

Comment #152 - Posted by: PaulDiane at February 10, 2012 10:52 AM

38:46
as rxd

had to run from treadmill to ring which ate up some time.

Comment #153 - Posted by: Dexter at February 10, 2012 11:10 AM

M/26/5'10"/176

Rx'd 21:20

Comment #154 - Posted by: Giles Ambrose at February 10, 2012 11:15 AM

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.

Comment #155 - Posted by: Eli Saggy at February 10, 2012 11:19 AM

5 rounds

run 800
15 pull-ups
15 bench dips

30:58

Comment #156 - Posted by: Carole (F/53/5'6"/138) at February 10, 2012 12:13 PM

30:44
only 4 rds
was sick all day yesterday...running on an empty tank today

Comment #157 - Posted by: georgecole3 at February 10, 2012 1:15 PM

forgot to mention...
25 pullups, 25 dips

Comment #158 - Posted by: georgecole3 at February 10, 2012 1:16 PM

AS/RX
Male 40
33:26

Comment #159 - Posted by: Stef, M40/5'5''/155# at February 10, 2012 2:06 PM

3 rounds
800 m run
3 muscle ups
17:25

Comment #160 - Posted by: Jason O'Dell at February 10, 2012 2:09 PM

Rx'd
23:44
Crossfit UAC
Logan,UT

Comment #161 - Posted by: Andrew Niccoli at February 10, 2012 3:21 PM

5 rounds
250 M Row
7 Pulls
7 Dips
12:32
Good Workout
in a hurry

Comment #162 - Posted by: dyagg at February 10, 2012 6:57 PM

800m run
27 pull ups
27 dips

5 rounds
35:05

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.

Comment #163 - Posted by: Paul Daniel m/28/6'2/195 at February 10, 2012 7:41 PM

43:26

No rings.
3PU/dips per MU.

Time to rest...

Comment #164 - Posted by: Brad m/28/150 at February 10, 2012 9:16 PM

C-
38:13

Comment #165 - Posted by: Jeff & Charity @ CF Snohomish at February 10, 2012 11:27 PM

38:29

No rings, subbed 3 pullups/dips: Muscle up.

Comment #166 - Posted by: Elliott at February 11, 2012 6:46 AM

56 min 5 rds
run 800m on treadmill
27pu/dips
9 assisted mu on last rnd

Comment #167 - Posted by: johnh 43/305 at February 11, 2012 8:10 AM

42:10 as Rx'd
Muscle ups were tough after round two...

Comment #168 - Posted by: Ryan E at February 11, 2012 10:48 AM

23:45

Comment #169 - Posted by: Charles felx leduc at February 11, 2012 11:04 AM

M/26/5'10"/176

Rx'd 21:20

Comment #170 - Posted by: Giles Ambrose at February 11, 2012 11:05 AM

RX
31:42

Comment #171 - Posted by: Marty In San Jose CA at February 11, 2012 12:42 PM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back ext 3x15
Time - 34.50.19
Notes: First time with WoD. 5 muscle ups per round.

Comment #172 - Posted by: AB at February 11, 2012 12:50 PM

40lb dumbbells
800 meters on treadmill

46:30

Comment #173 - Posted by: timothy2k at February 11, 2012 4:56 PM

24:02. Able to string MUPs together for the first 3. Got more in the tank.

Comment #174 - Posted by: Xman at February 11, 2012 10:18 PM

26:17 @ work

Comment #175 - Posted by: JDisch at February 12, 2012 7:43 AM

subbed in pullups and dips for mu's

did 3 rounds in about 22:00

Comment #176 - Posted by: JFA at February 12, 2012 5:17 PM

30 / M / 5"11 / 165 lbs

29:47

*straight bar muscle ups

Comment #177 - Posted by: Doublezero at February 13, 2012 12:37 PM

43:26

subbed 21 pull ups and 21 dips for the 9 MUs

Also, ran this on a treadmill (at 0% incline)

Comment #178 - Posted by: Saam at February 13, 2012 1:22 PM

22:33
9 muscle ups
800 meters on treadmill
First crossfit workout ever! Thanks to shaetty and Yelana!

Comment #179 - Posted by: Wesley steele at February 14, 2012 5:20 AM

M/35/5'4"/145lbs
As RX'd
27:45

Comment #180 - Posted by: Matt Burritt at February 14, 2012 2:54 PM

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)
49:54
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.

Comment #181 - Posted by: billy at February 14, 2012 9:07 PM

10thwk of cf
6ft male 238
49:54
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

Comment #182 - Posted by: billy at February 14, 2012 9:16 PM

subbed 4 x (3pu + 3 bar dips)

31:29

Comment #183 - Posted by: Callum at February 15, 2012 2:38 PM

33 yom, 190 lbs

34:30 as rx'd

Comment #184 - Posted by: Jeff Weltmer at February 15, 2012 5:48 PM

26:17
Seated ring MUs

Comment #185 - Posted by: leibc2 at February 16, 2012 12:48 PM

better then expected
37:20 Rx

Comment #186 - Posted by: JonG at February 16, 2012 2:39 PM

26:57

Comment #187 - Posted by: Jerod - 25/5'6/160 at February 16, 2012 8:18 PM

33:30...nine pull ups short...ran out of time

Comment #188 - Posted by: nsb at February 17, 2012 5:54 AM

24:15

Comment #189 - Posted by: therozfather. 31/M/194 at February 17, 2012 6:44 AM

3RFT
800m row
18 pu/dip

19:31

Comment #190 - Posted by: squirrel at February 17, 2012 12:26 PM

27:00

Comment #191 - Posted by: mlt at February 17, 2012 4:56 PM

29:05 crowded gym. Had to share rings

Comment #192 - Posted by: Joe Whjte at February 18, 2012 8:39 AM

Scaled to 3 rds

22:46

Comment #193 - Posted by: al deezy at February 18, 2012 1:31 PM

44:53

Comment #194 - Posted by: Pacers at February 18, 2012 6:28 PM

f/35/145

5 rounds:

800 meter run
20 pull ups w purple band
20 dips (used legs for assistance)

36:15

Comment #195 - Posted by: sharlene at February 22, 2012 12:13 PM

Everything under 30 mins

Laps:
4:02
4:14
4:02
3:57
3:45

9 pull ups
9 dips

Comment #196 - Posted by: Andy at February 22, 2012 3:59 PM

23:57 Rx'd

* 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...).

Comment #197 - Posted by: MarcusG 30 5'9" 160 at February 23, 2012 10:03 AM

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)

34:28

Comment #198 - Posted by: TZ at February 25, 2012 4:49 PM

m/38/5'9/181
CFWU-3. Reg 1st. Burpees 2nd - Burpee month at Triangle, HSPU. Burpees 3rd. Superman. Burgener.
31:22
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.

Comment #199 - Posted by: jrm at February 25, 2012 7:54 PM

38:46 - substituted muscle ups with 9 pull-ups and 9 dips

Comment #200 - Posted by: RAD at February 29, 2012 8:38 PM

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.

Comment #201 - Posted by: SF at March 10, 2012 9:46 AM

33:23
t/m run @ 3% & 14kph
MU done from ground to top of smith m/c x15 ea rnd

Comment #202 - Posted by: zenoperegrinus at March 22, 2012 12:58 PM

26:52 As Rx'd

Comment #203 - Posted by: fathertyme 34/m/6'/175# at May 7, 2012 5:34 AM

CFWUx1 (1MU sub for PUs/dips)
35:00
Ripped heel of right hand on last round of MUs :(

Comment #204 - Posted by: Doug at July 4, 2012 4:55 PM

7MU
treadmill
30:06

Comment #205 - Posted by: sr at February 8, 2013 10:43 AM

800m run
9 dips
9 straight pull ups

29:28
m/28/180lbs/6'

Comment #206 - Posted by: dmoney at August 1, 2013 4:10 PM
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