This workout is gonna be a doozy! Can't wait to do it!

My gym does not have the ability for me to perform muscle ups? Can I replace with dips? if so how many equal a muscle up. I am aware muscle ups are harder than dips? any advice for a newbe

Trident Crossfit...thats how we do!

#2, they generally do 4 pullups/4 dips per muscle up. 3/3 or 2/2 is good for someone starting.

Jackson, sub 4 pullups and 4 dips for 1 MU...good luck!

just do a bar mussle up or nagitive mussle up. ur gym must have a pull up bar

i love this wod!!! 3.2.1 GO!!!

Can't wait for this crazyness!!!!

If he spread his knees and raised his chest I wouldn't say a word...but I am persistent in preventing this squat position

thanks I will do the 4/4 they do have a pu bar

One detriment I see of training with poor form (even without weight) is learning bad habits. Training with poor form does not fit with the "virtuosity" value of CrossFit. We should train with proper, sound form - weight or not weight, with or without other people watching.

I had a wrestling coach back in the day who said ," practice doesn't make perfect. Perfect practice makes perfect". I believe!!

It's not the position that matters, but the movement of how he obtained that position. His movement is obviously flawed, so until he can move properly (mobility/stability training, or maybe just coaching)training with that movement will be a detriment.

His form is a no-go for an air squat. He needs to get his chest up and get his mid-line stability in order. Chances are if you weight this athlete, the problem will compound. The athlete in the background has much better form.
Squat therapy should be recommended. Box squats against a wall

Are the muscle ups to be performed on rings or bar? If it's not specified should i do the one im quickest at?

I think that guy is wasting energy lowering his shoulders. What goes down must come back up.

Poor form in the air squat has at least two negative affects.

The first affect is long term. High repetitions with poor form is great practice if you want poor form under heavy loads. It does not improve an athlete's hip mobility, balance, lumbar awareness or hamstring flexibility compared to air squats with good form.

Air squatting with poor form will immediately cause less efficiency at high repetitions, which means less work accomplished in a given time frame vs. proper form.

If he looked like that I'm warm ups, I defendant wouldn't want him to add intensity to that bad form so I'd scale him. However, if he looked that bad towards the end of the wod trying to push hard, I'd cue him to fix it but let him keep going.

Good depth, weight is in his heels, head position is neutral. Llet's tweak his form by cueing the athlete to lift his chest. Raising his arms will help return the lumbar curve. Do not increase intensity (load or speed) until our athlete can consistently perform the mechanics. If this is late in his workout, cue to lift his chest and slow down his reps slightly until he hits the form again.

His position is a detriment to training. The curved back adds excessive stress and load to the chain and under high reps or over time will produce injury to soft tissue that are suseptible. This is unacceptable.

13 rnds RX'd 23/194/5'11

#17: You could use a dumbbell if you can't get your hands on a heavy kettlebell. You're right that 2 pood is heavy, be safe and scale the weight as needed.

Is there any possibility you're confusing kettlebells and medicine balls? I would be surprised if a gym only had kettlebells up to 20 lb, that's very light.

17 rounds as Rx'd. 36/168/5'7"

This is going to suck.

And I mean that in a good way.

Nice week for the CFE Fam. Nice Cameos Chris. Miss you Bro. Keep teaching.

That form may be safe but he's not getting the amount of work in his abs that he could.
Straighten out that back and it's good.

That fatigued, sloppy form is rampant in Crossfit gyms and by (former) self-practicing Crossfitters like myself. That EXACT mid-line position cost me a disc in my spine on a (lightly) weighted back squat in 2009. I got the disc cleaned up with surgery after a year of horrible nerve pain. Thanks to Kelly Starrett, I got my stability and mobility strategy in order, to some extent, but my form stability and form still broke down during stupid attempts at workouts like Fight Gone Bad at the CF gym. Stupid meaning I focused more on time and intensity than torque, tension, and aligned loading of the spine. Then, earlier this year, I re-herniated the same L4-L5 disk landing in that EXACT same BS position on a high box jump. Real dumb.

The incentives to training that way, unladen, is that you can put up good numbers on the whiteboard, you can still get a counted rep by getting the hip crease below the knee, and there is probably some benefit to (slowly) working though ranges of motion that produce flexion in the lumbar and overextension in the neck. But this is probably rep 74 in some hero WOD. It's just sloppy exhausted form that you see in the later rounds of most PR attempts or hero WODs.

The detriments are that the poor movement patterns that show up on rep 74 of a hero WOD tend to show up on your 5th rep of a heavily loaded 5 rep max attempt or on box jump PR landing which can cost you a disc in your spine and a few grand for therapy, chiropractors, cortisone shots, surgery, and wasted monthly dues at the gym.

In Crossfit, overextended neck position, thoracic collapse, lumbar flexion, dormant adductors/glutes, and navicular drop will all still get you a rep. Maybe poor spine position should be counted as a no-rep in the Games to set a better standard for the coaches and athletes.

Advantages: he is doing squats! We all arrive at the table with different ability levels and it is obvious that he is working his tail off performing a functional movement to the best of his ability. Would I load it? No, am I going to continue to coach and cue? Yes, but I am stoked that he is doing this rather than the neck curl machine at Gold's, and even more excited that he is exercising rather than sitting at home doing nothing.
The disadvantages are obvious and well stated above...

^^pro response.

low stakes aside...

training this way is NOT functional- one is ultimately building poor motor patters.

is he getting the job done? maybe, whatever that means.

but what adaptations are being cultivated in our example?

damn, marshall (#26). you stole my thunder :)

I would tell him to keep his back and head up more and to ensure he sits down into his squat.

Are ring muscle ups harder than bar muscle ups? I haven't yet been able to try them on rings

He wouldn't be squatting like this if he had a heavy load on his back so why would he practice bad habits in form? Plus, he is going to drain his lower back and if the workout requires a large # of air squats, then it is going to take him a lot more time and energy to stand up straight at the top of each rep.

Comment 26 and 27 Marshall and John Brown. Fantastic responses. They should have a like comment system or an agree button to get your responses on the top of this thread. :)

More emphasis should be on technique! The hierarchy is MECHANICS, CONSISTENCY , INTENSITY. Intensity is only applicable through the first two

When viewed as a stand alone picture, yes that squat needs some work, as mentioned, but lets get all the facts first before jumping to opinions. I agree; at end of an intense metcon form can get slippery which needs constant and sometimes harsh cueing. Or does this athlete have a mobility issue or recovering form injury, limiting his form or ROM. However, regardless of anything lets get back to basic fundamentals of Crossfit: Mechanics, Consistency then Intensity. No matter how many times some people hear this, their ego (I suspect yours too Marshall) gets in the way and sloppy form fuels the desire for "big" runs on the board. But as we often see, it will catch up to you. If you don't follow the fundamentals, regardless of how many times the coach rides you for it, damage will happen. I'm sure you know someone in your box who's ego is driving them to injury. ( I even witnessed a broken toe by a member who got frustrated at not getting his second MUP in a row and decided to kick a brick wall...that really showed that wall who's boss...). At the end of the day, the Athlete needs to take responsibility for their training and when injured or limited in any way, take a long hard look at the mechanics to determine whats wrong. Getting your mechanics in order is slow, but at the end of the day Slow is smooth and smooth is fast. Train safely first.

Marshall is absolutely correct by focusing on time we tend to forget proper form which does lead to injury and financial cost. Though I do not have an access to CF gym thus no coaches in my country, I try to stay within my limits. I target the number of rounds and do it... of course at a reasonable time frame. Safety is very important and that what amatuer/wanna be CFitters like myself must remember and aim for along with fitness.

11 rounds plus 2 MU and 1 HSPU.

#15
Muscle ups are performed in rings unless specified otherwise.

#26
Standards need to be clear, adding to the standards would only make the Games even harder to judge evenly than it already is.

14 rounds
+3HSPU

Did 1 muscle up in warm up.

Scaled Nate:
20 min AMRAP
4 Pullups
4 Ring Dips
4 HSPU
8 KB Swings (1.5 pood)

Score: 7 rounds + 4 pullups

44/m/176cm/73kg

AMRAP 20 minutes

2 Muscle-ups
4 Handstand Push-ups
11 1.5-Pood Kettlebell swings

13 rounds + 2 reps (last time 14 rounds, before 14 rounds + 5 reps PR)

Took me another minute to complete round 14.

HSPUs are still the limiting factor for me on this WOD. Tried to avoid muscular failure. To get more rounds I need to learn efficient kipping HSPUs.

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended (low ceiling).

20:00 amrap:
2 mu
4 strict hspu
8 Kb swings @ 60#

12 rds+2+2

Yesterday was my first WOD but I think today was my true introduction to what crossfit WODs are all about! I managed 8 rounds of a scaled back Nate.

Quick question - on the Kettlebell swings do I control the descent or just let it fall?

"Nate"
20min amrap

2 mu
4 strict hspu
8 Kb swings 2pood.

17 rnds 1 muscle up.

In my opinion, never let your athletes get away with poor form, even when they are fatigued, even when they on their last rep. Working out with a squat like this may be relatively harmless, but when he loads up with some significant weight, he will continue with this poor form. This is when it gets dangerous. A rounded back like that during a Back squat could cripple him. On the other hand, if this was during a competition where you have an althlete who knows that it is ok to get away with a rounded back during an air squat but not during a back squat, then this would be acceptable. But this applies only for the advanced, well experienced athletes.

Is it possible to do bicepcurl instead og KB Swings

9 rounds rx

#43 yes, but KB/DB swings are king. This WOD looks brutal

"Nate"
20min amrap

2 mu
4 strict hspu
8 Kb swings 1pood.

14 rounds in 19 min 59 sec

Lots of comments about the athlete's bad form, which all make sense and I agree with, but nobody offering suggestions as to how to improve it. As somebody who has poor lumbar flexibility I looked at the photo and realized it could be a picture of me - any suggestions as to how to meaningfully increase lower back flexibility would be great.

@#47: go to Kelly Starrett's site: mobilitywod.com
Work through all his mobility vids. Find all your goats and work on them until they are your strengths. You will be glad you did. :)

Nate:

Bar MU's
as Rx'd

7 rounds, 1 MU

First time as Rx'd

I have found that thoracic extension is extremely hard to obtain for most beginners. The value of performing an imperfect air squat greatly out-weighss the risks that people have mentioned above. We always strive for Virtuosity, but few are born with perfect movement patterns. There is always a progression. If this is the best this person can do at that moment, then we will continue to prioritize mobility and midline stability, but I will not stop them from participating in a WOD.

Did 8 rounds....

i think that's pretty good for a beginner

I did 8 rounds...

i think that's pretty good for a beginner

good workout...it was tough...did 8 rounds.

#26 (Marshal)- My thoughts exactly. I am personally on month # 8 of being sidelined from CrossFit with the nervepain you describe. Same thing. L4-L5 from an unsupervised DT WoD.

This could very well be a picture of me. I've always struggled with keeping my chest up with air squats and was constantly working on it prior to my injury.

Which surgical procedure did you end up going with?

#46: Stop doing squats this way. Squat against a wall until you can do an air squat with your chest up. Make 'McKenzie presses' part of your every day warm up and warm down routine. And above all, always remember: proper form is way more important than some PR or a fast time. No exceptions.

F/51/5'6/125
20 min
6 rounds
3 ring pull ups/3 ring dips for every mu
Hspu assisted with 1 leg up straight. Sore shoulder
Kettle bell 1 pood
Disappointed but started 3 months ago so ...

First day trying crossfit. What are 2 pood kettlebells? I found the video for muscle ups, but not pood kettlebells

sorry, found it.

From a weightlifting perspective, and sheer work capacity through fictional movement perspective, the athlete's form needs to be coached as many people have stated above. Mechanics, consistency, intensity dictates this with no margin for error.

There is, however, another way to see this in which the athlete may need to be in this position - that of practicality. Since CrossFit is about training for the unexpected, it's important to note. Curving under the hips does place extra strain on the lower back, but it increases mobility at in the squat position in cases of having to pass extremely low under an obstacle. Maintaining perfect squat form in such a situation is nigh on impossible even for the most mobile athletes.

I just think its important to remember that training for the unexpectable means that there are always other ways that movements may be required.

Yah he should work on his air squat. But sometimes you just gotta go hard and until the wheels fall off. This is a picture so you don't know if he's just warming up or on his 25th round of Cindy. There will be nobody stopping to say 'chest up' in a street fight!

Is his problem tight hip flexors, tight hamstrings, or both? I have the same issues with my air squat and I'm curious what the potential solution(s) may be.

11 rounds, awesome workout! Great way to start the day.

Subbed muscl ups with "jump macl ups"
19 rounds

Amrap: did as rx'ed finished 16 rounds

Ryan

Sub each muscle up for 3 dips and 3 pull-ups. HSPU only half way through range of motion, still can't do a whole proprer one, but trying!!! used a 45lbs DB for swings.

10 round + 6 dip + 1 pullup

F/28y/5"5'/127

"Nate"
AMRAP 20 Min.
sub Bar Muscle Up
4 HSPU
8 KB Swings 1.5 pood

15 Rounds

only 10 minutes using 10 x 1.5 poods

(suspect shoulder)

5 rounds, 1 MU

Thanks

Is there a warm-up before this workout?

The form is perfect. Crossfit encourages poor form via the race aspect so one needs to do everything with poor form (especially under load) to insure your body can handle it under duress of "the race".

This is tongue in cheek, of course, but make no mistake, there are a TON of crossfit devotees that follow the mainpage wods that are clueless to the potential damages they can do when focusing on speed, weight, and/or telling their buds they are a big time crossfitter, rather than form.

what if this guy has very little movement in his ankles and if he tries to sit up more his weight throws him backwards. the only way to do a descent squat is to hold weight out in front. in doing that you would never be able to do "proper" squat. what would be the answer to that problem.

A little off topic here--sorry.

A couple of weeks, maybe a month or so ago, there was a video of the WOD featuring a family doing the WOD out of their garage with the kids also. I want to show my wife what the awesome possibilies are for us, and thought that video would be great. Does anybody remember the date of the WOD/video? I know it is a lot to ask, but it never hurts to ask.
Thanks for the help
Mike

PR - 18 rounds!!

going on the use it or loose it Law... if the body moves naturaly a certain way , example flexion in the spine during a squat ...than a person should move that way. BUT only on PURPOSE and not seting up self for potental injury... many variables will dictate that...
as for the picture ... it seems obvious from the face expression and the other individual in background using Good form ,,, that this man is not squating this way on purpose... always remember a few rule i always tell my coaches... as speed , Load or fatigue increses that the risk increses... practice dont make perfect... perfect practice makes perfect.... if you practice with poor form than you only get better at being BAD... not to mention that as crossfit is based on functional movements... we teach Human movements ... we do not teach exercises... we use exercises to acomplish the improvement of human movement...

20 amrap
4 pullup / 4 dip (sub'd)
4 hspu
8 kb Swings 70# dumbbell

9808 = 11 rounds
9607 = 10 rounds + 4 pullups & dips

Scaled Nate:
21 min 6 rounds

4 Pullups
4 Dips
4 HSPU
8 KB Swings (25 lb)

Man I suck at muscle ups. Practiced during the warm up and I just can't get up.

Scaled Nate:
3 Pullups + 3 Ring Dips per MU
4 HSPU
8 KB Swings (2 pood)

Did 8 Rounds + pu/rd sets

I wouldn't let this athelete add weight to the squat until he showed me that he can be consistent in maintaining his lumbar curve. Cue "chest up", "knees out". Unladen he is less likely to hurt himself, but it is still dangerous to lose the core stability even without weight. This type of training is not acceptable. Fix it.

8 rounds even. Can't do muscle ups yet, so subbed 4 pull-ups and 4 dips for each muscle up. Used 70 pound dumbbell on the kettlebell swings.

17 rounds rxd

@ #70 (Mike A.)
Don't remember the video, but you can check the archives link, by month, for as far back as you need on the top-right of the main site.

m/17/5'11/185
15 min amrap
for form

Scaled
Nate
6 rounds
4 Pullups/4 Dips
4 HSPU
8 25 lb swings. No KB.

FIRST OFF... That is me in the picture. Second, I am not doing an air squat. We were holding the bottom of the squat position and I'm pretty sure that was taken after about a minute. So as I do agree that would be bad squat form, that is not what I was doing. If you all think you could hold perfect squat form after a minute at the bottom position, then by all means, keep critiquing.

My form would look completely different if just hitting the bottom of a squat. With that said, I would agree with many comments if this were a squat. Just felt the need to defend myself a little bit considering the circumstances.

Oh, and its also my 30th birthday today (hence why my picture is there), so go a little easy.

15 rnds +2 MU + 1 HSPU (PR by 1 rep)

10 + mu's w/70 lb. DB for KBS
all else as rx'd (kipping hspu)

m/26/6'0"/245

3 assisted pullups/3 strict dips
4 - 1 min handstands
10 45# dumbbell swings

3rds + 3pu's and 3 dips

been out for a while.

8 rd's in 20, 9 total

RIP Nate Hardy.

16 rounds + 2 MU's

Ties PR. Used wood rings today.

8 rd's in 20, 9 total

M/26/6'0"/245
Scaled
3 assisted pullups/3 bar dips
4 - 1min handstands
10 45# dumbbell swings

3 rds + 3pu's and 3 dips

Been out for too long.

10 rounds. M/5'8"/174lbs.

puppy, with 1 pood KB, 5 rds plus 7 KB swings

Post #26 by Mr. Marshall should be turned into a CFJ article. Great comment.

Day 155
M/45/6'0"/189
CFWU x 3
Subbed 70# DB for 2-pood K-bell, otherwise as RX'd
8 rounds + 1 muscle-up

#74 I'm pretty sure it was 120906 "Helen"

9 rds. + 2 MUs Rx'd

RIP Nate Hardy..It was an honor to do your workout for the 1st time!

M/28/5'9/170

f/44/5'7"/125
2 mu
4 HSPU
8 KBS 1.5pood

9 rounds+2 mu

As rxd 15 rounds & 1 mu. PR by two rounds.

14 rounds..
3pu
3dip
4 22kg db shoulder press
8 24kg on swings

Oh. And being the athlete in the picture, I find it funny that so many people comment on a still picture(not even focussing on the fact that I am not air squatting). For those that think I shouldn't add any weight... I have a 405 back squat and a 315 front squat, both with great form.

I teach everyone I coach to focus on form even when warming up for the day. I believe the carry over from good focus and good form will help you in the end.

m/19/6'3''/200

2 mu
4 wall climbs
8 dbs 70 lb

6 rounds. wall climbs were more time consuming than i thought they would be. Interesting substitution though?

11 rds. 1 mu

cfm...
AMRAP in 15mins of:
4 pullups
4 dips (bench)
8 pushups (bench/box)
12 one arm kbs (15lb)

6 rounds + 8pushups/ 30 weeks

M/35/6"/205
20 minutes AMRAP
SUB'd 4 pullup / 4 dip per MU -- 2 MU
4 assisted hspu -- 4 HSPU
8 Swings 70# dumbbell -- 2 pood KB

6 Rounds

M/36/6'1"/218

SUB:

4 Dips
4 Pull ups
4 Handstand Push-ups
8 45/50LB Dumbbell swings

16 Rds (HSPU & Pullups were lacking a lot in the last few rds)

why do you have to number drop #101. i'm sure 99% of us could care less how much you can squat. i'm 42 and i know i'm in better shape than most guys half my age, but the only numbers i care about are blood pressure, cholesterol, and body fat. remember, there will always be someone else who can lift more. everyone thinks their form is perfect. i'm sure i could find a deficiency in your form if i was to see it. just exhale, relax, and lift.

13 rds + 2 MU/2 HSPUs. As rx'd (2 pd KB finally). Luke
1/12/12:
10 rds, as rx'd but 1.5 pood KB, not timed at WS gym (outdoor/indoor) at 8am.
8/18/10:
12 rds, 1.5 pood KB otherwise as rx'd, 19:45
PM, garage gym, first WOD post-flu
last time:
10 rds in 17:20, 65lb dumbbell
HSPUs need the most work

f/30/5'5/122

4 Pullups/4 Ring Dips
4 HSPU
8 1.5 KB swings

8 rounds, 3 pull ups... first time doing HSPU on my own!

Thanks Mike(#107). I realize that comment sounds like I may be boasting, but I posted a comment directly before that one that apparently didn't make it up. I explained that I was not air squatting in this picture. I was sitting at the bottom of a squat for about a minute, hence the different form. I don't lift to lift big weight. I lift to be healthy and fit. I also never said my form was perfect, but it sure isn't bad. I am just annoyed that it says I am doing something in the picture that I am not. I am very much a stickler for good form over heavy weight.

M/23/90kg/6'5"
10 rnds 1mu as prescribed.

14 rounds as rx'd. M/40/193

2 bar MU's
4 HSPU's against wall
8 2pood DB swings

10rds in 20 mins.

HSPU's kill me

12 rds

Sub - 5xpull-up/push-up

M/24/192/5'11"

Scaled to 8 pullups
4 wall climbs
8 kettle bell swing 2 pood

Amrap 20 min 8 rounds !!!

8 rounds plus 2 pull ups 2 dips

4 pull ups/4 dips (sub for 2 muscle ups)
4 hspu (after 2 1/2 sets, just hold hand stand)
8 1.5 pood kb swings (used 25kg dumbbell)

M/35/6'3"/200

9+2/1
Prev: Rx'd @ 8+2

M/30/6'1/200
8 Rounds RX'D
20 muscle ups immediatley after

M/37/5'10"/190lbs

7 rds rx'd

Subbed muscle ups for 3 pull ups and 3 dips
Subbed hand stand push-ups for 12 push-ups
8-2 pood kettle bell swings as RX'd

AMRAP in 20 minutes

12 full rounds plus 3 pull ups and 3 dips

Scott (#108), nowhere does the caption say exactly what you are doing.
It says:
"If this position unladen is reasonably safe, are there detriments or benefits to training this way?"

7 rounds plus 2 I really need work on my muscle ups..... Lol
Great workout Hoooah Army Crossfit!!!!

17 Rnds sub ring muscle ups with bar muscle ups 20/155/5'6"

asst'd MU's, HSPU's were head 2 focus pad
10 rounds + 1 asstd MU

M/35/5'4"/147lbs
As RX'd
17 rounds plus 1 MU
PR

M/35/5'4"/147lbs
As RX'd
17 rounds plus 1 MU
PR

Modified: 4/4 band pull-up/dip (no band on dips), 4 knees on bench overhead push-up, 8 75lb dumbbell swing. 20 min 7 full rounds.

AMRAP 20 Mins

2 Bar Muscle Ups
4 Handstand Push Ups
8 KB Swings 1.5 pood (heaviest my gym has)

12 rounds

If you put any kind of weight on this guy, he will fold into a pretzel and lose the bar.

m 63 kg 5'6

4 bar muscle ups (gym didn't have rings)
4 HSPU
8 2pood or 32kg

7 sets.

WOW at this post 1 comment outa 128 mentioning CPO Nate Hardy what a shame, Thanks for your service Sir, Fair winds and Fair Seas.

10 rds
1st time PR
208lbs

used 30kg db for kb swings
rst rx'd

10 rounds + 1 muscle up

M/31/170#/5'8"

6 rounds, + 2 pullups

Subbed 4 pullups/4 ring dips for each muscle up, used 70#KB

M/26/210/6'2"

Chest to bar Pull-up/chest to hands dips
Negative handstand push-ups
Only 70lbs Kettlebell in the gym

8+2

--

If your talking about efficiency in the picture I would want his chest up. Not only will that position hinder his rep# but over engages the lower back vice the legs which is the intention of a squat. My squats look similar to that when I have too much weight on. - if he's a beginner, I would have him slow down. Remember it's about doing functional things that get you stronger not speed.

14+1mu

CATFU
Rest Day
M/55/6’/200

M/22/5'11"/185

9 rounds RX'd.

Idk if I'm too fatigued, or in need of a partner for competition, or what. My times are slipping markedly.

Completed 20 rounds+2+2 Rx'd (PR)

M/30/155
19r +
4Kb Swings
@1.5p Kb (need to procure 2p)

13 Rounds Rx'd!

Love that WOD!!

1st workout w/crossfit
had to modify a lot
4pu, 4dips for mu
4 hspu with feet on a chair (could only do 1 without help)
10 swings with 30# dumbell

9 rounds...and I can barely type..fun fun!

M/33/166/5'6

Scaled Nate AMRAP 20:00

Subbed 8PU/8dip for 2 MU
4 Assisted HSPU
8 1-pd KB swings

9 ROUNDS

14 rounds, muscle ups were half ass though... could only get as far up as my belly button :(.

I'm disappointed that the demo video had no back story on the Nate Hardy. Great WOD that kicked my ass, but we should always have more of a reminder of who we are honoring with our efforts.

9 rds + 2 mu + 4 hspu. bring it.
M/33/5'10/185

9 rds + 2 mu + hspu
M/33/5'10"/185

14 rounds + 2 muscle ups
subbed bar muscle ups for rings

M/26/70"/185

Subbed 4 pull ups & 4 bench dips for 1 muscle up
Used 22.5kg(50#) dumbbell for swing

20 AMRAP

2 (4PUs/4bench dips)
4 HSPU
8 dumbbell swing

9rds + 2 (4PUs/bench dips) + 1 HSPU

Subbed 4 pull ups & 4 bench dips for 1 muscle up
Used 22.5kg(50#) dumbbell for swing

20:00 AMRAP

2 (4 PUs & 4 bench dips)
4 HSPU
8 dumbbell swing

9rds + 2 (4 PUs & 4 bench dips) + 1 HSPU

WU: samson stretch; 600 m rowing; 30 push-ups; 30 air squats; 30 sit-ups; 30 supermans (10 min)

Skill: HSPU progression & muscle up progression on trx suspension band (15 min)

WOD: puppies
12 min (did extra 7 min.=total 20 min.)

2 squat muscle ups (subbed for 2/2 assisted pull-ups and dips)
4 push-ups
8 20lb KBS

Total rounds: 15

Cool down:
500 m rowing
20 kb halo: 10 lb
20 kb goblet squats: 10 lb
20 kb windmill: 10 lb
Stretch

M/40/5ft11/203

Downscaled WOD to:
6 inverted rows
2 dips
8 pushups with feet on a chair
8 32 kg kb swings.

8 rounds + 16 reps.

8.7 rounds
Jumping bar muscle ups
50# swings

M/32/175/ 5'10"
At hotel gym.
Scaled Nate- subbed muscle ups w/ 4 dips and 4 pull downs (130lbs). box HSPU. Completed 6 rounds + subbed muscle ups.

Had no 2 pood kb, so did 10 swings with 1,5 pood, is that about similar?
I got up to full 16 rounds without losing form. Almost as nice as Angie. Great WOD!

Good squat position for speedskaters; better if knees are past toes as well. Doesn't look like great squat position for weight-bearing though.

used the 2 1/2 pood KB for 7 reps, instead of 8 with the 2 pood, which feels actually harder.

14 rounds

my body hurts today!

after round 3 or 4, I wished I was running another 5k

M/33/5'10"/165

14 rd's only have 1.5 pood kettelbell

16 rounds

subbed 12 x 22 kg dumbbell swings for 8 x 2 pd kbs
only failed on one muscle up, and that was due to sweating and slipping
done in my awesome apartment balcony home gym.

16 rounds - subbed KB swings for Sumo dead high pulls (95lbs). Just because have been doing alot of KB swings lately. Looking to mix it up. Great workout I was there when they did it at my level 1.

M/48/193lbs
did 11 rounds
substituted Muscle ups with 4 dips and 4 chin ups per muscle up. Had to do high incline push ups as not able to do good form handstand push ups. Never thought I would love push ups as a rest exercise like I did last night!!

20 Minutes
4 PullUps
5 Pushups
8 Kettles (40#)
10 Back Extensions
16 Rounds + 4 Pulls in 19:54
Good Workout
16 Rounds last time too

row 500m, run 400m, 21 pullups, row 300, run 300, 15 pull ups, row 200, run 200, 9 pull ups = 15:35
7 rds + 6 pull ups (6 pu/ringdips, 4 hspu, 8 1.5pd kbs) 1/17/12 1k run wu 4:40. ice on birdbath!
8 rds: 6 pull ups, ring dips/rd, 4 hspu, 8 1.5 pd kb 6/21/11
11 rds: 3 ring dips/bar pull ups per mu, 1.5 pd kb 3/19/08
8 rds: 6 pull ups & ring dips per round, 1.5 pd kb in 19:55 2/12/08.

That form is what I keep my student Athletes from doing. It was one of the hardest things to pull off.

Rx'd
10rnds + 3KBS

M/31/5'9"/208

Mod:
3 pullups & 3 dips for each MU
4 HS Pushups with feet on stool/jacknifed
8 1.5 pood DB swings

6 rounds, 3 pullups and 2 dips

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night... not enough time to really warm up and do a 20 minute super high intensity WOD like NATE.. plus I did JT at liek 11 pm last night, so the idea of all that pressing motion was not a good mix. I will hit Nate in a couple days though.. I love that WOD.

for 20 mintues do:
3 heavy DL on the odd minute
30 DU on the even minute
I warmed up VERY quickly with a 500 m row in 1:55
then quickly stretched and went straight into the DL warm up progression;
95 lbs x 8 super slow
135 lbs x 6 super slow
165 lbs x 5 good bottom starting position and focusing on whoe body tension and coming up all together
195 lbs x 5
235 lbs x 5

WOD: 235 lbs, 255 lbs, 265 for the rest of the sets.
(my hands and my grip was the only limiting factor. I was getting into poor positions due to the bar slipping out of my grip. I did NOT bring and use any chaulk.. that was a BIG mistake.)
DUs were easy. I started using 40 but then went into 30. I did not want to really limit my grip too much as I did not have chaulk.
I was missing my 3rd rep occasionally then stated doing 2+1, then singles at the end, then i failed on a the last 2 round on my 3rd attempt. ONLY due to grip really. my body was tight and felt great, minus the grip. I did NOT use any chaulk or a belt, etc.
I was SUPER RUSHED.. entire warm up, WOD was less than 35 mintues.

As Rx 9 rounds+2+2

Muscle ups felt weak today.

M/168#/6'/38yrs

Did full leg workout. Then 5
Rnds of nate in 9 min. Sub 50 jump ropes for muscle ups

Carole
F/54/5'6"/135

4 pull-ups, 4 bench dips for each mu
feet on smith machine bar hspu
1.0 pood kb

10 rounds + 1 mu sub

Kevin
M/53/5'11"/171

2 muscle ups
4 feet on smith bar hspu
8 kb swings, 1.5 pood

10 rounds even

She got me again.

15 rounds
M/19/180
What does rxd mean? Kinda new

9 rounds, at st. 14, so had to sub 6/6 pullups/dips and only had 1.5pd KB. Kind of a mess today.

@#74 (Mike) it was the WOD Demo with Stephane and Lauren Rochet on Thursday 120906...I recalled perfectly this WOD video as Stephane was one of the trainer at the CF level 1 course I attended a year ago ;)

3 rounds

4 pull ups
4 dips
4 hspu
8 2p kb swings

10 rounds
20:15

My comment to the question:

(1) Sometimes it takes finding and feeling bad form to know and and create good form.
(2) The body moves in many directions and - depending on the athlete - it would be good to practice not-perfect lifting. Does a wrestler keep his back straight when attempting to lift his opponent?
(3) As a coach, I want my athletes to practice awareness. I want the athlete to know and feel what they're doing and know how to make adjustments, if necessary.

M/37/5'8"/180

17 rounds rx'd

Sean 8 rounds 6 pulluos 6 dips

Lorie. 6 rounds

Subbed MU for 4 dips and 4 pullups because I don't have rings, otherwise RX'd. 20mins, 16 rounds.

7 Rounds!

awsm wod

6 dips and 6 pull ups
2 x 35lb Dumbell Thrusters 4 reps
45lb KB swings 8 reps

9 rounds in 20mins.

11 rounds 1MU
2 Seated Muscle-ups (8rounds)kipping MU3rounds
4hspu (feet on ladder rung 6th and 7 º)
8 2-Pood Kettlebell swings(4rounds) 26,5kg(7rounds)

8 rds + 6 pull ups, 6 ring dips, 2 hspu vs
7 rds + 6 pull ups (6 pu/ringdips, 4 hspu, 8 1.5pd kbs) 1/10/12
8 rds: 6 pull ups, ring dips/rd, 4 hspu, 8 1.5 pd kb 6/21/11
11 rds: 3 ring dips/bar pull ups per mu, 1.5 pd kb 3/19/08
8 rds: 6 pull ups & ring dips per round, 1.5 pd kb 19:55 2/12/08.

1k run wu 4:42. abmat x 20 post.

16 RDS RX'd

6

loved it- as rx'd except had to use 2 35 lb kettle bells and bar mu. 13 rounds

#73
Thank you for actually addressing the problem. This guy has limited ankle dorsiflexion so "pulling is chest up" would knock him on his butt...and truthfully having weight on his back would force his ankles to DF more, ultimately improving his form. Little gastroc/soleus stretching is in order...hamstrings/glutes as well to allow increased anterior pelvic tilt. This guy is your typical athlete not spending enough time stretching and working on joint mobility.

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups w/ red band assist
4 Handstand Push-ups kneeling on 24" box
8 2-Pood Kettlebell swings

14 rds + 1 muscle up

37/m/175
12 rds rx

33 yom, 190 lbs

12 rounds, ties my (pr)

m.32.69.170;
sub'd 3 pull-up/dip per musc-up;
6 rds;

to respond to the posted photo and question: YES. 100%. You perform the way you train. You can't train with horrible form and technique and then just turn on the good stuff. Same goes with intensity. If you don't train with intensity, you'll have a problem maintaining your intensity when performing.
Also, the biggest reason I can say to NOT train with poor form, for such higher repetion movements such as an air squat is because you're creating muscle memmory. you'll be engraining a poor muscular movement pattern and when you start to get tired those movement patterns will kick in and be your default. Then if you're tired, and performing a similar movement, say loaded this time, those imperfections will agrandize and become incredibly detrimental even dangerous to your well being.
i don't believe in perfect form, but knowingly shorting the ROM, or putting ones self in a less advantageous position will lead to injury and poorer performance in the long run. When you're tired you want your good technique training to kick in so your efforts will be rewarded. When you're tired is the time you need good form the most. When you're fresh you can get away with poor form somewhat.

Compare to:
120110 - 13 rounds + 2 MU's + 4 HSPU
Jessica - 12 rounds + 2 MU's + 4 HSPU (1 pood)
101230 - 14 rounds + 2 MU's + 4 HSPU + 3 KB Swings
091027 - 11 rounds + 2 MU's
090708 - 12 rounds
081001 - 7 rounds in 10 min. (55# KB)

WU: samson stretch; 600 m rowing; 30 push-ups; 30 air squats; 30 sit-ups; 30 supermans (10 min)

Skill: HSPU progression & tried muscle up progression on trx suspension band (10-15 min)

WOD: puppies
12 min (did extra 7 min.=total 20 min.)

2 squat muscle ups (subbed for 2/2 assisted pull-ups and dips)
4 push-ups
8 20lb KBS

Total rounds: 15

Cool down:
500 m rowing
20 kb halo: 10 lb
20 kb goblet squats: 10 lb
20 kb windmill: 10 lb
Stretch

M/23/5'10"/155

10 rounds rx'd

3 scales, good for 1st workout in 3 days:

20 min amrap of:

2 muscle-up progressions on Smith bar
4 hspu to 6"
8 50# kbs

17 rounds even

wu - 7's of lunge, inchworms, el-feet pushup, situps, dips, k2e; then 2 mu progressions - 4 hspu to 6" - 8 50# kbs

cd - 500m row keeping spm < 25 = 1:54

9 rounds felt great. Havn't been able to really do muscle ups untill today. So I'm excited for being able to actually do more than one at a time.

12 Rounds
- 8 Rounds Muscle Ups
- 4 Rounds (3 PU's + 3 Dips)

14 rounds as rx'd

8 rounds RX

Subbed MU with 4 dips/4pullups

6 rounds + 8 dips/8pullups

m/38/6'/215

6 rounds in 21 min

m/38/6'/215

18 2/3 rnds (pr)hands on 35# high temp bumpers with abmat in middle @ Crossfit Snohomish

as rxd @ HCHS

14 rounds (pr)

Subbed 2 pood KB swings for 135lbs cleans and Bar MUs.

13rnds +5 cleans

M/43/5'8"/168

Muscleups on a chinup bar
HSPUs with knees against a vertical pad
KB swings with a DB weighing 2 Pood

18 rounds + 2MUs and 4HSPUs

7rds+6 pullups+6 dips+ 4 HSPUs + 2 KB swings (@ 50lbs)

Jeff
18 + 1 KBS
HSPU with 35# bumpers with abmat in between. Hands placed on plates wherever.

M 31 220# 6'4"
13 rounds RX

9 Rounds

8 rds plus 2 muscle up mod

Could not do a full muscle up. Lower rings to shoulder height and worked into the up position. Held that position for 5 seconds then reset to ground. HSPU - difficult but getting better. Balance improved but still extremely tough.

C-
@ CFS
clock accidentally got unplugged so time wasn't exact
15 + 1 MU

C-
hands on 10# bumpers, top of head to ground, 53# KB

7

This is my favourite workout.

70# dumbell + bar MU = ripped hands

did 8 rounds in 8min30sec

Soldier, we will remember.

Looks like a good 3rd world squat form to me; and I have yet to meet many of them with back problems or hip pain. They can sit like that for hours.

Subbed 3 pull-ups / 3 dips per MU, still not feeling great after being sick:

9 rounds

M/ 38/ 134 lbs/ 5'-6"
As Rx 15 rounds + 1 MU (PR)
I think if I had gotten more warmed up, and was looser, then I should have pushed just a little bit faster in the begining rounds. I completed 8 in the first 10 minutes, but then really slowed down. I did all sets unbroken and I only did the last few HSPUs with kipping almost all were done strict. I have not done any MUs in a long time so they were o.k. but I wasn't feeling that groove so to speak. Actually where I made up the ground was probably on the KB swings. I only have a 70 lb dumbell, to I always use that. I have bought a 1.5 pood KB and I use that in the park on my early morning and late night WODs but in the gym i use the dumbells. The only problem is my hands get a little cramped in holding the dumbell, but no big deal.
I was spent for a few minutes after that. I killed the last 2 rounds in about 2:45. not bad.
Good stuff... next time goign for 16.
I did not really warm up that much, but enough to get a little loose and warm.. I tend to perform better with long warm ups and doing some rowing, etc. then rest and stretch for a bit before the WOD.

Mike (#190),

You are almost dead on. I have poor ankle flexibility. But this was due to an ankle injury I suffered. I spend 30 minutes a day stretching(dramatically more than your average athlete), but my right ankle sees very limited results unless I have decent weight to force the issue. But the simple fact is that I am not doing an air squat in this picture. I was at about a minute of a squat hold, so I wouldn't expect my form to be great. My air squat would look dramatically different than this.

m/42/162
14 rounds as rx'd

Scaled.
MU (jumping): x2
HSPU: x4
KB: 1 pood x8
20 minutes, 15 rounds + 2 JMU
(+2 rounds)

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

10 Rounds

m/38/5'9/176
CFWU-2. Superman. Burgener. Shortcut since done after evening coaching session.
13 + 1 MU.
HSPU toughest part. Broken after 1st 4 rounds or so. Couldn't get good false grip on rings in early rounds. Put a 25lb plate down after that. Lack of good grip may have contrib to early fatigue w/HSPU. KB not bad. Good job popping hips & esp engaging IT band.

14 rounds even-PR.
Used HRM. Helped keep me moving. Most HSPU rounds unbroken. Hands wider & elbows out on way down.
12/30/10: 13 rounds + 2 MU & 2 HSPU
8/18/10: 8 rounds + MU & 2 HSPU. Hope I miscounted rounds. Otherwise very disappointing. Had more space between stations. Hope that made a difference.
10/27/09: 12 even - PR
8/26/09: 10 rounds + 2 MU
7/8/09: 10 rounds + 2 MU + 4 HSPU
11/27/08: 9 rounds + 2 MU + 4 HSPU.

m/38/5'9/175
CFWU-2. Superman. Burgener. Shortcut since done after evening coaching session.
13 rounds + 1 MU.
HSPU toughest part. Broken after first 4 rounds or so. Couldn't get good false grip on rings in early rounds. Put a 25lb plate down after that. Lack of good grip may have contrib to early fatigue w/HSPU. KB not bad. Good job popping hips & esp engaging IT band.
6/21/11: 14 rounds even-PR.
12/30/10: 13 rounds + 2 MU & 2 HSPU
8/18/10: 8 rounds + MU & 2 HSPU. Hope I miscounted rounds. Otherwise very disappointing. Had more space between stations. Hope that made a difference.
10/27/09: 12 even - PR
8/26/09: 10 rounds + 2 MU
7/8/09: 10 rounds + 2 MU + 4 HSPU
11/27/08: 9 rounds + 2 MU + 4 HSPU.

13 rds subbed kettle bell swings for 155 lb dead lift, did muscle ups on bar. Had to jog across gym to do hspu. 27/m/225

8 rds, 2 MU's. wasted!

8 rds, 2 MU's. wasted!

definitely one of my favorite WODs of all time. PR was 15 rounds + 1 MU. Was able to get 16 rounds + 2 MUs (everything on all rounds were unbroken) HSPU were the first to slow me down lol

Rx'd
x 11 + 4 HSPUs

M/47/167

10 -Rx

10 sets + 2 dips

2 strict neutral grip pu
2 dips
4 hspu with toes on smith machine
8 2 pood kbs

11 rounds + 2 pullups

m/42/5'8/240

52/m/186

Subbed #135 PP for HSPU, 8+2+4

M/171/32/5'7"
RX'd 11 rounds + 1 MU

9 Rds + 1 HSPU Rx

12R + 2 MU 16.03.13 - MU on smith m/c, kip HSPU, 24k db.

11 rounds 22.02.12
9 rounds + 2 MU 15.06.11
8 rounds + 4 PU 18.01.11
8 rounds + 6 pull ups 18.08.10