Just learned to string Muscle-Ups. I'm excited for tomorrow morning!!!

What do you reccomend to sub for muscle ups since I don't have rings at gym.

The level 1 cert at crossfit park city was amazing. The team that was put togather was awesome. I have never had so much fun learning. Thanks alot keep it up!!!

had an amazing weekend at crossfit KOP for the level 1 cert... thanks aimee for the facility... and thank you to everyone else on the team that took their time to work with us... an extra special thanks to lindsay for helping me with butterflies... couldnt ask for a better crew... best wishes to everyone that participated,

Crossfit Bridgeport did an outstanding job this weekend! I have more passion than ever for this sport because of the amazing trainers!! They were beyond fabulous! One question, how did Joe Alexander end up in another groups picture?? Thanks so much everyone!!!

What is a good alternative to muscle ups?

Kids cert. at Crossfit Reston. AWESOME!!!!

sub pull-ups and dips... 3 each... per one muscle-up. Maybe 10 sec p/u, 10 sec dip, 10 sec rest, 20 sec c&j, 10 sec rest for this wod?

That's probably what I'm gonna do since I sub for the m/u's, too.

Park City Certification was Outstanding! Eric's calves may be as small as Chris (in general), but the collective knowledge of this trainer-team was bigger than Miranda's Quads. Thanks Eric, Chris, Miranda, Jason, and Tommy.....

Crossfit King Of Prussia CF LEVEL I CERT...Thank you to the staff and host. How you got us to grasp all that info in two days is a direct reflection of your outstanding coaching. You all inspired me to be better at CF, coaching CF, & just life in general. Thanks again and good luck to all the other attendees!

So I haven't gotten the transition yet so I'll have to sub a 3&3 for the MU's. when should I practice them tho, before or after the WOD? I'm sooo close

Absolutely loved the level one training at Crossfit Park City. Couldn't have had better instructors! I learned so much and loved all of it! Thanks so much to an amazing crew of instructors!

Awesome level one at CrossFit KOP! Thank you to all of the trainers, I learned so much everyone was great :-)

Great level 1 cert at Alamo Crossfit! Awesome team of coaches lead by Russell Berger! Thanks again guys!

CrossFit Training course at Park City was outstanding! Couldn't have asked for better instructors. Thanks for everything... except "Fran"!

the Coach's Prep Course this weekend at CrossFit Morristown was awesome! The staff did a wonderful job explaining everything, leading our groups, and helping me learn a tremendous amount. Thank you to Adrian, Chuck, and Dennis for the great weekend. And thanks to CF Morristown for letting us use their gym as our home away from home for the weekend!

Nice job by the trainers at the Level 1 Cert at Crossfit King of Prussia. Very enthusiatic and quite hands on. Nicole should get the award for best facial expressions! Thanks for hosting Aimee!

Level 1 training at crossfit Park City ROCKED!!!! A big thanks to all the instructors for making learning FuN! I can't wait to apply the techniques and improve the movements.

Level 1 at KOP was truly an incredible experience! The trainers were amazing, the facility was perfect (thanks Aimee) and the entire group was just awesome. And having Lindsey Smith help me get a muscle-up was easily the highlight of the weekend for me. I have to say having the chance to meet and watch elite athletes like Jen and Lindsey work really opened my eyes to just how badass these competitors are.

Also, thanks for asking about Joe in the other pic Melissa. I thought I was losing my mind when I saw that. lol

Crossfit level 1 Cert @ Alamo Croosfit in San Antonio Tx, was great, thanks to Cherrie, Caroline, Russell, Lance and Matt for all the learnings you guys ROCK!!!

Crossfit Park City was amazing! Thank you to the incredible instructors and participants!!

What a weekend at CrossFit Park City! From the opening introductions to the closing statements it was an unforgettable seminar! Thanks to Speal, Eric, Tommy, JMac and of course Miranda- you guys were AWESOME!

Sub

5 pull-ups, 5 dips - 10 seconds rest - 3 C&J (105 lb) - 10 seconds rest. x 8

Here at CrossFit SAP in South Korea, we had all the Level I cert classes beat this weekend as far as fun and interesting! We had three trainers; the Finn, Jami, the Australian, Brett, and the American and 27th fittest female in her NW region, Nadia! AND everything they said had to be translated into Hangul for our fellow Koreans. The accents and translations made for a long day, but everyone was super patient and although from very different cultures, we still communicated and I think we have all made new friends and came away with such great knowledge! Thanks to the awesome trainers and our host gym!

Awesome WOD video girls!

rx'd muscle ups on bar, 38 reps total

I am amazed at the clarity & ease of communication of our level 1 Trainer Coaches at Crossfit Max Effort. Crossfit is no ordinary fitness program & now i understand why. Thank you to Stephane & Zack & Lindsey & Conner & Eric & the rest for an enlightening & invigorating weekend. Lots to work on!

Probably the first and only time my picture will ever be up on the page. Had a great experience learning from Joe, Eric, and Katie. Fantastic instructors. I hope I can retain a portion of the knowledge they shared.

115lbs for C&J's
MU's 4-3-3-3-2-3-3-3
CJ's 4-3-3-3-3-3-3-3

Tabata muscle-ups? Tabata clean and jerk? Really? Are you people even bothering to try anymore?

Agree with everything that has been said about the KOP Cert (including Joe's apparent Houdini act). I was amazed at how well the trainers were able to keep such a large group, with such diverse experience in the sport, all on the same page for the entire weekend. It was a true testament to their excellence.

4+4 for muscle ups-8 total
135 c&j-20

20 muscle ups
31 clean and jerks

Germany, Münster

M 38/187/5'11

Total 46

Muscle up's : 27
C&J: 19

Ring mu's:2-2-2-1-1-0-1-0 for a total of 9
Squat clean & jerks: 2 every time for a total of 16

CF L1 @ CrossFit MF, Portland, ME was an extremely valuable experience. The CF staff was on point. Thanks for passing the knowledge along!

f/30/5'5/130

sub 5 pull-ups / 5 dips (pull up assist) - 10 seconds rest - 6 C&J (50 lb) - 10 seconds rest x 8

(the 10 second rest was actually running up and down two flights of stairs since the gym isn't all one level)

m/40/190/5-10

CDR went later to do the MU near the back door. Followed the 20-10 but the
MU got binary pretty quickly for fear of missing one and messing up a
shoulder, reps were approximately MU= 5-3-2-1-1-1-1-2 = 16
C and Jerk= 5-4-4-4-3-3-3-4 = 30.
tot = 46

Sub muscle ups for pull ups

Clean and jerk = 66lbs / 30kg

PU's 5-4-4-4-3-3-3-3
CJ's 4-3-3-3-3-2-2-2

0/23 still can't quite get muscle up

F/41/5'6"/150

MU progressions: 5-5-3-4-4-4-4-4=33
85# C&J: 4-3-3-3-3-3-3-3=25

total: 58

Sub pullups for man ups: 12-7-7-5-5-5-5-5
135# C&j: 3-3-3-3-3-2-3-3

Has a great time learning a Ton at the CrossFit SAP cert. Was great have people from all over the Asian Pacific cheering for each other in true Crossfit spirit during the team WOD. My only feed back for the coaches is, Jami could really use more hair, Brett does a great example of how to do the stripper pole and good luck in the NW regions Nadia!! But in all seriousness was a great experience looking forward taking this knowledge on to others.

Level 1 Cert at Crossfit MF was great. The Coaches were top notch. All the coaches had a tremendous amount of experience and knowledge. They were a very impressive group. The hosting box did a great job as well, thank you Crossfit MF!

23/17

Scaled at 125 lbs.

Nice work today crew!!

FOB Salerno

Trying to get some CrossFit nanos or oly shoes, they are more expensive than equiv shoes, but I decide I want them anyway, then all websites only have female versions and most charge ridiculous shipping to UK making them more expensive! Making 5 fingers or something easier and cheaper to get hold of. I'm trying to give you my money Reebok stop turning it down! #businesssense

Level 1 At Alamo Crossfit in San Antonio was an amazing experience. Great facility with extemely useful information, powerful small group and individual coaching as well as supportive and encouraging participants expanding my Crossfit family! Great appreciation to Russell, Matt, Cherie, Nicole & Lance.

m/29

I noticed someone posted that there is no rhyme or reason to the workout posted on the main site. I have been following the site and have been changing the days since i dont do anything on sundays. Is the main site good, or should i follow one of the gyms WODs?

I think I'll do 12 minutes and sub in 20 sec pull ups and 20 sec dips for the muscle ups.

M/31/5'10/83kg

As rx'd

MU:5-5-4-4-3-3-3-2 = 29
C&J: 5-5-5-4-4-4-4-4 = 35

...a deeply unpleasant 8 mins...

had a great experience at alamo crossfit level 1 cert! loved meeting all of you! thanks to all the coaches for your encouragement and lessons - you guys are amazing. highlight for me was cherie's nutrition lecture - love talking nutrition and it was explained wonderfully. will take a lot away from this weekend.

Thanks Crossfit Park City for a great trainer's course! The staff was knowledgable, encouraging and approachable. Eric, Chris, Miranda, Tommy and Jason are truly ambassadors for the amazing community of Crossfit! I highly recommend them!

hi guys, i wanted to attend the crossfit level 1, but the website shows the attendee, host and guest, which one should i select? I already send email to them but havent got any reply yet

M/36/5'7"/180
MUs 5-4-2-2-2-2-1-1=19
C&J 6-3-4-5-4-4-4-6=36
55 total reps

Thanks for the great Level 1 cert at Alamo Crossfit. Note to self, when Cherie is demoing SDHP, wear a helmet. "Caroline" can attest.

The San Antonio CF-L1cert was a blast! Thanks to the CF staff; Russell, Lance, Matt, Cherie, and Nicole! Your personalities, speaking, and coaching styles compliment each other very well. I came away with a better understanding of all material that was covered and feel better prepared to train individuals. Y'all maintained a high level of professionalism while keeping it fun and engaging.
Thanks again y'all!
Thanks, as well, to the participants. This is a cool community that we are a part of!

Total Muscle Ups/Total Clean and Jerk/ Total
Jen: 19/41: 60
Gunnar: 26/34: 60
Paul: 29/40: 69
Matt: 40 jumping/ 17: 57
Clint: 23 dips/26: 49
Chris: 15 modified mus/29: 44

m/52/150

Ok logistics were bad had to run around the house in between muscle ups and clean and jerks. 18 muscle ups 18 C/J's

Had an amazing experience at CrossfitMF for the level 1 cert. Could not have asked for a better better coaching staff.They did an awesome job making everyone feel comfortable,stay focused,have fun and retain all info put out. Also big thanks to CrossfitMF for being great hosts. Great experience

RXd
Bar muscleup 19
C&j 29
Total=48

CrossFit L1 at Park City this weekend was awesome. Thanks to the first class team of trainers for their help and making this a great experience.

-->#30, What's the issue? Short yes, but completely consistent with programming. If you're on a different programming schedule, then piecemeal your WODs, but as far as today goes, it makes sense to me. Thursday was MGW, Friday was MG, Sat was W, Rest, Today GW. It's not that every WOD is supposed to encapsulate everything you want CF to be, it's that they're in a usable programming progression for their 3-on, 1-off schedule.

Get Some!

L1 cert at Alamo Crossfit was incredible the amount of information the instructors were able to cover and present without being overwhelming was impressive to say the least. Russell, Matt, Lance, Cherie and Nicole were a really great team and did an amazing job of keeping things upbeat and being so enthusiastic through everything. Enjoyed the time is an understatement, everyone was so nice and friendly. Wish everyone the bet in their Cfit journey and thanks again for the wondeful experience.

P.S.
Really amazing facility Alamo Cfit, thanks for opening your doors.

MUs = 1,1,1,1,1,1,1,1 = 8
C&Js = 3,3,2,2,2,2,2,2 = 18
Total = 26

Not as Rxed today, recovering from a back strain. Focused on perfect technique for C&J with just 65 lbs. Did muscle-ups unbroken.

Muscle up counts: 5,5,4,4,4,4,4,4. Total 34 muscle-ups and 24 light, easy, perfect-form squat C&J.

--

Hey wyatt #48... anyone who says that mainsite workouts are random simply isn't paying attention. There is a random factor, but if you follow mainsite carefully for a while, you'll see patterns and progressions, both short term (a few weeks) and long term (a few months).

As for what you should follow, that's a complex question. I've done both. I mostly do mainsite, and I qualified for the European Regionals this year, so I guess it works :-)

But some boxes also have very good programming. They might have a different focus. I think that beginners especially might do better with smart programming around lighter weights, rather than always scaling down mainsite.

When I was new to CrossFit, I worked out at Northwest CrossFit in Seattle, which was excellent, generally a little more metcon than mainsite. I've also worked out at Black Box in New York, which was a little more strength focused - at least that week!

But everyone has different weaknesses, so the ideal workouts for you are different than other people. Take responsibility for your own programming, perfect your technique, work on your weaknesses.

Avoid advice from people who spend their time spreading negativity.

Had a great time at the Park City Level 1!! The instructors are incredible even though Eric's calves are teeny tiny and Miranda's quads are enormous. I learned so much and can't wait to apply it.

MOD (no MUs)
50 Back Squats (115)
20 Pull Ups
30 Shoulder - Overhead (115)
30 Front Squats (85)
20 Pull Ups
30 Shoulder - Overhead (85)
30 Overhead Squats (65)
20 Pull Ups

Totals:

24 C&J
29 MU's (ring MU's)

Paced it 3 C&J's per round, which I maintained throughout, and 4 MU's per round, which I managed for 5 rounds and 3 per round after that.

Thanks to the whole crew this weekend at Alamo cross fit learned a lot . Great coaches. Overall a great experience.

Scaled 135# to 85# (3rd week with CF) and ring MU to MU on a pullup bar:

Total reps:
30 Muscle Ups
37 Clean & Jerks

Thanks for the WO, it was awesome!

6 muscle-ups
17 clean and jerks

As rx'd
MUs 19
C&Js 30

M/181/74"/24

29 C&J @ 115
21 dips 21 pull ups (dip and pull up had some walking distance between at my globo gym & no rings)

Level 1 cert at Alamo Crossfit was an amazing experience. Thanks to the awesome coaches Russell, Nicole, Cherie, Matt & Lance. They kept it fun and interesting the entire time. Loads of information but they kept it from being overwhelming. Nicole & Cherie were an inspiration. Love being a part of this!

Had a blast at Crossfit MF this weekend for the Lv. 1 cert! The instructors covered a lot of information w/o breezing over any of it. They all had a great eyes for mechanics; I was shaking like a leaf in the wind pressing the PVC pipe. The whole weekend was totally worth it. Joe, Jon, EC, Austin, other Joe, and Amy, thank you very much. Nice job.

As rxd
15 muscle ups
32 c&j

MU: 25 (started with knees on ground and used my toes)
CJ: 17

http://www.flickr.com/search/?q=Warhorse%20Crossfit%20Challenge

age 22 bw 170

muscle ups - 3/2/2/2/2
clean & jerks - 2/2/2/1/3

scaled to 5 rounds, but actually came pretty close to full extension on the bottom of muscle up. did power clean & push jerk.

As Rx'ed

1. 2-2
2. 1-2
3. 2-2
4. 1-2
5. 1-3
6. 1-2
7. 1-2
8. 1-2

Total 10 + 17 = 27

19 MU
33 C/J

As RX'd:

MUs= 7,6,4,3,3,3,3,3= 36
C&J= 2,3,3,3,3,3,4,4= 25
Total Reps= 61

20 mu's
24 c&j
as rx'd

Sub'd pull ups after round 4
Sub'd 95# clean/jerk

Did 13 muscle ups

I call this workout "the humbler"

Did 13 muscle ups...then had to swallow my pride and move to pullups. Did 31 c/j at 95#

Total of 56 reps

3 C&J each round, 5 PUs & 5 dips each round
= 18 C&J, 40 PUs 40 dips

m/29/5'8"/182

Modified the workout to 3 Chest-to-bar pullups (hitting the bar below my chest on many of them), 6 bar dips, and 3 135lb C&Js.

I tried to keep the Tabata timing, but due to equipment layout, I decided to keep the reps the same and go as fast as possible. 12:59

@ Ike #62 and Torrey #65, like the positive perspectives you offer.

Ike, tried to parse what your terms MGW, MG, W, and GW mean -

Matt

...may have answered my own question directly after posting it. Guessing that in #62 Ike's schema, M = metcon, G = gymnastics, W = weight. Score +1 for slow brain here this Monday AM... ;)

modified:
sub'd 3 muscle ups and 3 pushups for ringdips (would have done 4 reps each but didn't time up nicely)

sub'd 2 50ib dumbells for 135 ib clean and jerk

Score: 13 muscle ups (39 reps p.u. and push up), 16 c&j

44/m/176cm/73kg

As rx'd

21 Muscle-ups
19 Cl&J

All 2s and 3s. Paced myself a little too much and had some gas left in the tank at the end. My plan was to do 2 reps of each exercises for all rounds but I should have gone for 3 reps across all rounds.

M/32/72"/205

Rx MU/CJ
1. 4/3
2. 3/3
3. 2/2
4. 2/3
5. 2/3
6. 2/3
7. 2/2
8. 1/3

18/22

Eric o'Connor is the best around.

19/16
At work, so had to sub 3/1 pu/ring dip for MU's

4 rounds

run 400m
10 pull-ups
10 push-ups
10 GHD sit-ups

16:24

CFSB BS, 5x3
170, 180, 190, 200, 210

Monster performances by Old Men: TomO, james.patrick, ron, Bill M., Alan, Kevin C., and Memuc.

Sub'd:

8 rounds of:
10s pullups, 10s bar dips
10s rest
20s 135# c&j
10s rest

pullups/dips: 6/5 every round
c&j's: 4/3/3/3/3/3/3/3

Totals: 48 pullups, 40 bar dips, 25 c&js

M/34/6'3"/200

83 reps
Executed @ globo... Did pull ups only... No rings or dip station.

M/23/5'10"/190

8 rounds for max reps:
pull-ups, 20 seconds
rest 10 seconds
bench dips, 20 seconds
rest 10 seconds
135# clean and jerk, 20 seconds
rest 10 seconds

pull-ups: 13-9-9-7-5-5-6-5 total=59
dips: 17-13-10-11-9-9-11-8 total=88
clean and jerk: 4-3-3-3-3-2-3-3 total=24

M/38/155

As rx'd
Muscle up 29
C& J 26
Great WOD

8 rounds of:
pullups: 5/5/5/5/5/5/5/5
dips: 5/5/5/5/5/5/5/5
c&j's 110 lb: 3/3/3/3/3/3/3/3

Totals: 40 pullups, 40 bar dips, 24 c&js
Time: 22 min. impossible in 12 min!

*Note: I'm newvie, is my second day of crossfit. Not bad right?

Did 115-lb Grace instead...
10:51

3-2-2-2-1-1-1-1=13 muscleup
2-2-2-2-2-2-2-3=17 clean+jerk

I didn't count them separately unfortunately...had hard enough time counting pullups and dips. I alternated instead pullups for 10/ dips for 10. Probably would've got better numbers but wanted to keep it as real as possible. Dips were more like me pushing my self up the catch-all of the squat rack, and pullups were from a bar within standing reach, but strict nonetheless. Rx'd c&j. Total of 48 with probably a 3-1 ratio pullups/dips:c&j.

Torrey Hoffman #65,
Thanks for the advice. I will stick to the mainsite. Also notice your numbers for the WOD.I dont beleive i'm at that level, but it will give me something to shoot for when i get to this WOD.

Thanks again for your time.

The L1 seminar at Spealler's box in Park City was awesome. Thanks to Eric, Tommy, Speal, Miranda, and Jason. Great job guys.

m/21/5'8/160

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Muscle-up: Tabata score-2

Clean and Jerk: Tabata score-1

Really underestimated this workout...

Skill: Worked up to 90% of 1RM power clean (230#)

CrossFit Park City Baby!
Not sure what you other noobs got but check out our trainer line up. Be jealous, very jealous.
Awesome rockin' good times, thanks trainers!

Amundson W/U
5/3/1 Mil. Press
Sub'd 3/3 (pull up/ring dip) - 135# C&J
6/3 - 2.5
3/3 - 2
3/3 - 2
3/3 - 2
3/3 - 2
3/3 - 2
3/3 - 2
3/3 - 2

Thanks for a great coach course at Crossfit Morristown. If you are level one you need to get take this course.

Sub'ed MU for PUs

C&J #140 = 21
PUs = 64

M/31/195lbs

M/30/5'6"/150

As Rx'd

MU/CJ
1. 2/2
2. 2/1
3. 2/1
4. 1/1
5. 1/1
6. 1/1
7. 1/1
8. 1/1

I just spent an amazing weekend at the Level 1 cert. at Alamo Crossfit! The information and method of presenting it was outstanding! Russell captured our attention immediately with his knowledge, charm, and humor...then you multiply that times 4 more, for Matt, Cherie, Nicole, and Lance....How fortunate we were to have shared time with all of them. They brought a group of people that were total strangers to feeling like 'family' by the end of the first day. To me, that is one of the most important and unique aspects of the Crossfit experience...that keeps people coming through that door of the unknown over and over....to conquer fear...to learn to believe in yourself again, or maybe even for the first time...My life has been truly enriched spending the weekend with all of you. Thank you for who each of you are, Russell, Nicole, Lance, Matt and Cherie and what you brought to all of us!

25/m/6'2"/278.6

Had hard time tracking time by myself:

Total time: 11.11.0

Subbed: Muscle-Ups for three/three smith machine Pullups and bench dips

1: 2 and 1
2: 2 and 1
3: 1 and 1
4: 2 and 1
5: 2 and 1
6: 1 and 1
7: 2 and 1
8: 2 and 1

10 sec lat pull down @ 170#
10 sec dips
10 sec rest
20 sec c&j @ 85#
10 sec rest
8 rounds
4 reps each exercise per round
= 32 pull down, 32 dips, 32 c&j

Ring PU instead of MU, 95# C&J

50 PU, 17 C&J

asst'd MUs
4 3 3 3 2 3 2 2
C+J
3 2 3 2 2 2 3 2

Dips instead of muscle ups, and 115lb clean and jerk.

Dips: 8, 5, 5, 5, 6, 6, 6, 7 = 48
C&J: 4, 3, 3, 3, 3, 2, 3, 3 = 24

Total: 72 reps

27m/140lb/5'6

muscle-up 27
c&j 19 (booooo)

RX

Greg P
M/24/261lbs/73''
Did 10sec of pullups and 10sec of dips as a mod.
Big distance between the equitment, but it was up and down a flight of stairs.

pullups/dips/clean and j
4/5/5
4/5/4
3/4/4
4/5/3
3/4/5
3/4/4
3/6/3
3/4/4

Total
27 pullups
37 dips
32 clean and j

I posted a couple weeks ago that I couldnt push myself hard durring workout, I just started eating more meats helped a lot.

I tried to burn myself out early on this one so I can push in the end, worked well.

I can now do pullups! Thanks cross fit.
My hands are shhhhhh...reeeeedddd....ed!
Greg P

m/36/137

subbed pu+dip for mu and 85lbs for 135lbs c+j

76 pu+dip
30 c+j

subbed chest-to-bar pullups for as long as possible, then just normal pullups

total: 36 pullups and 20 C&J

53 - 22

pull ups & 115lb c&j = 58 & 24 w/ 20 sec rest between sets. 1k row wu 4:01. abmat x 18 after.

As rx'd
1-3
0-4
2-4
1-3
0-4
1-3
0-3
1-3.

M/35/5'4"/144lbs
As RX'd
MU: 7, 4, 3, 4, 3, 3, 3, 3 =30
Clean and jerk: 4, 3, 3, 3, 3, 3, 3, 3 =25

28 C&J @ 135#
52 dips, 45 pull ups

Ouch!

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 4 HSPU per round
Clean and jerk 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx'd:
17 muscle ups, 17 clean and jerks
Foam roll after

Thanks to all the great athletes at KOP this weekend. It was a privilege to work with you all. This community is the best.

King of Prussia Level 1 cert. To the trainers, thank you for everything you are all extremely knowledgable and personable, making the experience unforgettable. You are Great examples of why this community is amazing. Good luck to everyone.

BADASS,I HAD A GREAT TIME AND I AM PROUD TO BE A PART OF THE CROSSFIT "CULT"

115lb C+J
17 MU
24 C+J

25 / M / 5'9" / 132lbs

95lb C&J

9 muscle-ups
9 clean & jerks

DG:
46 / F / 5'2" / 115lbs

12lb C&J

32 assisted pull-ups
7 assisted dips
19 clean & jerks

M/50/69"/130
5K run 24:00
Pitiful performance. Bar MUs and 95 lbs.
12 and 9.
8.5 mile evening run 1:15:03

I had an AWESOME time this past weekend in Park City! I met a lot of really cool people and learned a lot of technique. I want to thank Chris, Eric, Miranda, Jason and Tommy for all the Excellent coaching and encouragement! Thanks also to Brent and David for helping me throughout the way. I know everybody is talking about Eric's pencil sized calves and Speal being no taller than a California Raisin. Miranda has the skills, technique and awesomeness and also montana sized quads. And Tommy and Jason were awesome! just an all star team of trainers, truly inspiring. Thanks to all of you. Much respect from Andrew-

m/25/6'/178

5 pull ups
5 dips

3 clean and jerks per rnd

M/36/5'8"/180

MU/CJ
6-5
4-4
2-3
2-4
2-3
2-4
2-3
2-4
Total-22/30

M/37/6'/185

9MU
25C&J
full squat cleans

Beginning of 4th week since TKA surgery, needed a rest just three stretching sessions for physical therapy today
Pull-ups, push-ups and sit-ups
M/54/6’/210

Eight rounds for max reps of:
3/3 Pull-ups/Dips, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

9 rounds of 3/3 Pull-ups/Dips
16 Clean and jerk

22/M/5’6”/160
CFBD: 2/27/12

c&j scaled to 50kg

3 C&Js per round
5 MUs completed (several missed attempts)

my posts are going through lately...did strict pullups and dips and rx'd weight on c&j. Dips involved me lifting myself up on the squat rack catch-all raised almost chest level. Alt. between each rep of pullups and dips. Did not count separately though. 48 total reps

Eight rounds for max reps of:
3/3 Pull-ups/Dips, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

9 reps 3/3
17 reps C&J
25 reps total

M/22/5’10”

MU - 4, 4, 3, 3, 3 ,3, 3, 2 = 25
C&J - 4, 3, 3, 3, 3, 3, 3, 3 = 25

Total = 50

CrossFit Park City Baby!
Just got Dad of the year with the present I brought back. Thanks for the coaching, particularly the push resulting in a Fran PR, and the skill work resulting in a strict muscle up. Our trainers rock!

Subbed: Pull Ups 20sec on/10 off Dips 20on/10 off 135lb C&J 20 on/10 off = 1 round.

8 rounds

Pull Ups 78 reps
Dips 112 reps
C&J 25 reps

28/m/5'11"/188
As rx'd
MU=5-3-2-2-2-2-1-2=19
CJ=4-3-4-3-3-4-3-3=27

Nice WOD. Sucked but liked the programming.

M/19/166lbs
MU=31
CJ=30
Then done the 100lb dumbbell snatch for extra practice. Loved the workout.

M/31/215

Subbed pull-ups for muscle-ups

Pull-ups - 52
Clean & jerk - 21

19/M/166lbs
MU=31
C&J=30
Afterwards done the 100lb dumbbell snatch for practice. Overall a good workout.

sub'd 3 pull up + 3 dips for MU.
Scaled C&J to 110 lb.

MU sub's - 8 (24+24)
C&J - 16

Bochum, Germany

CJ: 100
MU: subbed with 3 pull ups and 3 dips

Score: 38

m/42/157
as rx'd
17 mu
25 cj

37

2/2
2/2
3/2
2/2
2/2
2/2
2/2
2/2
Total 17/16

Scaled to muscle-up progressions

Muscle-ups still need work, so I used an assistance band spanning between the rings and under my bum to help work the transition.

Assisted Muscle-ups: 18
135# Clean & Jerk: 25

48 M 6'1" 225

Subbed
20 sec Dips (94) and 20 sec Pull Ups (38) for MUs
Rx Clean and Jerk (23)

Amazing experience at Level 1 Cert, hosted by CrossfitMF. The trainers were astute, funny, informative and on point. The hosts were gracious and accommodating. Thanks for the Pale-ish lunch Seth and Drew (and CC). I have learned so much, that I look forward to implementing in order to better myself, and eventually others.

Began as rx'd but couldn't keep the pace with the 135# C&J after 2 rds. So, I did one MU followed by 3 135# C&J for 8 rds in about 20 min. Happy that I can do MU's consistently now.

Oh of course the hubby is away on business trip wearing the only watch in our house with timer :)

Judging on the numbers of those here:

Eight rounds of:
9 ring dips
9 pullups
3 Clean and jerk - 95lb.

... and needless to say it took me a little more than 8 minutes :)

MU's- 5,4,3,3,3,3,3,3= 27
CJ's- 4,4,3,4,4,4,3,4= 30

Inadvertently only did 4 rounds (read it in the AM and didn't perform until the PM)

MU(bar): 7,5,4,3
C/J: 5,5,4,4

total: 38

Inadvertently only did 4 rounds (read it in the AM and didn't perform until the PM)

MU(bar): 7,5,4,3
C/J: 5,5,4,4

total: 38

Stellar instruction at Coaches Prep crew in Morristown. This is a fantastic way to up your game as a coach.

MU 5,3,3,3,3,2,2,2
C/J 5,3,3,3,3,3,3,3
total 49

Subed bar for muscle ups

as rx'd:
31 muscle-ups
26 clean and jerk

MU: 3-3-3-3-2-2-2-3
CJ: 4-4-4-4-4-4-4-4
51

2/16

8 Rounds
5 PullUps
5 PushUps
3 135# Clean and Jerks
13:45
Then
50 Weighted Sits

m/44/200/5'11"

Eight rounds for max reps of:
dead hang pull up, 20 seconds
Rest 10 seconds
133 pound Clean and jerk, 20 seconds
Rest 10 seconds
20 pushup, 17 C&J

6 rds
8 pull up
8 ring dip
5 135 c&j

First WOD in a week. Good to be back, shouldn't have scaled, but I did...

MU's - 21
C&J (125#) - 20

jumping muscleup/115# cj
5/4
5/4
5/3
4/3
4/3
5/3
4/3
6/4
38/27

M/38/133 lbs/ 5'-6"
As Rx: 26 MU, 26 C&J (used 115 lbs)
I was pretty sick with a bad cold... first workout in a few days... I wouldn't call rest, but have not worked out in 4 days... long break for me. I just wanted to get back on the horse and do it... running or Metcon stuff like that would have been counter productive.
This did not feel too bad... started to wheeze a little after about round 5.
I should have gotten about 4-5 more reps. all my 2 round reps were due to a miss grip, or a miss rep.. usually due to a miss grip type thing. Overall good WOD... also I do my MUs in a gym where a lot of guys were playing basketball, so I missed the start signal a few times... no big deal just went with it.
First time with this WOD... fun one.
no matter how many times you do a tabata... 8 minutes never seems so hard at the end.

Modified Muscle ups: bottom of ring at shoulder height and feet on the ground

MUs/C&J
4/3
3/3
3/3
3/2
3/2
2/2
2/2
2/3

M/34/5'9"/155

As rx'd.

MU/C&J
4/3
3/2
2/3
2/3
2/3
3/2
2/3
1/3

MU: 19
C&J: 22

2012-04-25: Pace 2/2/rnd. 30/30 in 15rnds.

clean and jerk as rxed=28
subbed pullups for mu= 31

Total 59

As Rx

Muscle Ups 2/2/2/2/2/1/1/2
Clean and Jerks 3/3/3/3/3/3/3/3

M/6'/168#/38yrs

36, only 4 MU, after my hands got sweaty it was over, silly not to have a rag handy

33 yom, 190 lbs

50 reps

as rx'd - didn't count reps

Four rounds for max reps of:
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Pull-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Dips, 20 seconds
Rest 10 seconds

115 reps

C&J: 5-4-4-4-4-3-3-3 = 30
Pull-ups: 10-10-8-7 = 35
Dips: 15-15-10-10 = 50

Crazy Eights Batman!!

M/27/5'11''/200

Did 3 x 135# c&j
9 Pullups/9 pushups
8 rds 17:26

8 Rounds for time:
8 Pull-ups
8 Dips
5 Clean & Jerks 115#
18:40

20x MU chipper.
3 rds 135lb bench max reps, 50x DU.

Muscle Ups: 3-3-3-3-2-2-2-1 = 19 reps
Clean & Jerk: 3-3-3-3-3-3-3-4 = 25 reps
Total = 44 reps

24 MU / 38 C&J

Did this at DSU subbed 3 pulls 3 dips for MU and had to walk over to do the cleans which kind of blew the real affect of the tabata

2 2 2 2=8
2 2 2 3=9 Total 17

m/38/5'9/180
CFWU-3 at home. Pushups & PU 2nd. Attempting monkey touches only upper body 3rd. Superman. Burgener. Row 500m.
3,3,3,2,2,2,2,3=20
3,3,2,3,3,3,3,4=24
44 Ttl
Decent job landing behind initial jumping position on C&J. Sometimes timing good enough to go straight to jerk from dip in clean. Muscleups from kneeling position. Could probably get another C&J on some rounds.

M 38/5'10"/188

Rx'd

1-3
0-2
0-2
0-2
0-2
0-2
0-2
0-2

MU: 16 (2-2-2-2-2-2-2-2)
CJ: 16 (2-2-2-2-2-2-2-2)

Interesting workout. Muscle-ups were hard to keep consistency on, but still felt strong.

20 MU and 25 C+J = 45 reps

MU: 2-2-2-1-1-1-1-2
CJ: 4-3-3-2-2-3-2-3

mu: 4,4,3,3,2,2,2,2 = 22
cj: 4,4,4,3,3,2,2,2 = 24

# MU/CJ as Rx'd
1 4/4
2 3/3
3 2/3
4 3/3
5 2/3
6 2/3
7 2/3 AT THE END OF 8 MINUTES
8 2/4 TOTAL OF 20 MU / 26 CLEAN AND JERK
MU AND CJ STATION WAS SEPERATED BY 75 FEET

16 + 9 = 25

35 (MU on PU bar, CJ 60k)

MU 17 = 3,3,2,2,1,2,2,2
CJ 18 = 3,3,2,2,2,2,2,2

17 MU, 27 C&J = 44 Total
Rx...cool WOD

CFWUx2
19,16
4-2 3-2 2-2x6

4-3
3-3
2-2
2-2*
2-2
2-2
2-2
2-2

*timer broke as Gymboss is a horrible product. Finished the rest at 2-2, think I made time.