Looks fun. :p

What can you sub for the muscle-ups?

#2
From the FAQ:
"3.5. Substitute for muscle-up?

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips."

5:36. Wish I could have gotten OHS unbroken. Way easier on paper...

Go Sherry! Nice shot.

3:26

MUs done from knees (rings hanging in power rack)

-Boz

M/24/165#

2:21 unbroken

95# overhead squat, 30 reps
21 pullups / 21 dips
95# overhead squat, 20 reps
15 pullups / 15 dips
7:05

Great video!

Grundler is the MAN!!

8:50

Scaled OHS to 30kg
Subbed 3 pull-ups + 1 ring dip for each muscle-up

4:35
OHS in basement, muscle -ups in garage.

M/47/185

5:12

17:49 rx

Scaled:

67lb OHS x 30
7 rounds: 2 pull-ups, 2 dips
67lb OHS x 20
5 rounds: 2 pull-ups, 2 dips

14:22

Motivation a bit of an issue this morning, and 50xOHS is definitely new territory for me!

3:43
Bar-muscle ups.

30 20# os
30 dips
30 pull-ups
20 20# os
20 dips
20 pull-ups

9:55
m/36/5'4/130

subbed rest day with:
5000ft rope drag
145lb deer

for time
1:00 hour even
#paleo

10:51 Rx

For time:
95 pound Overhead squat, 30 reps
21 pull ups
21 dips
95 pound Overhead squat, 20 reps
15 pull ups
15 dips

5:48 (pr)

M/32/63kg/175cm

Scaled & r'x:
30kg OHS x 20
7 rounds: 3 pull-ups + 3 dips
30kg OHS x 15
5 rounds: 3 pull-ups, 3 dips

12:28

Thanks for the WOD demo, it was a big help, especially concerning the muscle ups, the bane of my existence.

When I do OHS I feel a tremendous strain on my left bicep... What am I doing wrong?

7:30, too long, 45 lb OHS, muscleup progressions,

Nic @#21, only thing that I can think of is if the bar isn't level, balanced, etc, or your left arm isn't in the right position (straight, elbow to the ground and antecubital fossa to the sky and armpit forward) you may be using the bicep to hold the bar up there by pulling in or up with the left arm. Hope I described it will enough without being able to show in person

sub'd MU for Bar MU
& did OHS reps backwards, started w 20 reps instead of 30...oops, don't think it made much difference in my time but had to break up the final OHS into 10s, so who knows????

6:31

M/45/5'11"/195

30 95# OHS
7 MU progressions (start from knees with rings ~60" off the ground)
20 95# OHS
5 MU progressions (start from knees with rings ~60" off the ground)

5:58

overhead squats unbroken

Thanks for one of the best demos I have seen. I learned a good tip about both movements.

7:45 as Rx'd. Squats unbroken MUs horrible because of bursitis in wrist. Endured the suck and got it done. Thought of it as a hero wod because of Pearl Harbor Day.

age 23 bw 170

7:24

95# front squat
blue band muscle ups

Subbed ALL the way, sigh. Really struggled on OHS this time. Have previously done them once and then it was only the bar, so I got a PR, actually :D
30 OHS (30 kg/66 pounds)
7 pull-ups
7 handstand pushups
20 OHS (30 kg/66 pounds)
7 pull-ups
7 handstand pushups
Forgot that I could've done dips instead of HSPU. Next time, then.

7:24 as rx'd

2:43 should have been closer to 2 minutes. All reps unbroken, however could have rested less between movements. Great WOD...

Eat Clean & Train Dirty

11'50"

30 reps 65lbs. OHS
20 pull ups
20 dips
20 reps 45 lbs. OHS (pretty broken at end)
18 pull ups
17 dips
Short but rough. Didn't time it.

5:40
subbed jumping muscle ups
PB on total OHS @ 95lbs.

20 OHS (65#)
25 ring rows
21 dips
15 OHS (65#)
21 ring rows
15 dips
7:03
knees still sore; restarting squats after a ~1 month hiatus for pain.

Excellent instructional video

5:39 w red band MU

4:46

Does anyone know what type of handgrip bill was using in this WOD? It looked like a rubber gymnastics grip, instead of the lousy leather ones. (you can see at the end when he takes it off). Would love to know where to get these and/or how to make them.

25kgs for overhead squat
Pull-ups + dips instead of muscle-ups

04:10

#18
Thats my kind of workout. Thats why all the fat deer hunters have 4 wheelers. Not sure how I will do this wod with a jacked up shoulder.

@ Dan It looked to me like he was using grips made out of tape which I use all the time. In my opinion they are the best type of grip to use. If you google gymnastic tape grips you will find a number of vies on how to make them. You can usually get a few uses out of each pair of grips you make.

I know it's not the same, but subbed bar muscle-ups instead; would have sucked even harder with proper muscle-ups!

95# OHS, 30 reps
Bar muscle-up, 7
95# OHS, 20 reps
Bar muscle-ups, 5

3:49, mod.

Kinda was hoping for a hero WOD in honor of Pearl Harbor.

Friday 121207
For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

time 6:59

OHSs unbroken
MUs 5 singles and then 2 reps.
second round MUs singles

OHSs killed my MUs bad.

Made up Tuesday's du/pj workout this morning.

15:36, with 115#

7:50...Man, the muscle ups were killer after the OHS..m/37/190

42/m/185

30 OHS 95lb
30 pullups
30 dips
20 OHS
20 pullups
20 dips

7:10

6:02

Good combination for me of a strength (MUs) and a weakness (OHS). Ring MUs were quick and unbroken; OHS broken 21/9 and 10/10.

6:41 at 90 lbs.

first WOD i've done with muscle ups. thanks for the tips camille!

9:51 RX. it took me 3 whole minutes to do the last 2 MU.

Deadlift 5-5-5+

250x5

285x5

325x10

Then:

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

As rx'd, 5:31.

For the max rep deads, 10 seemed to be a good number to stop at; again, judgement call. Lower back was a little tight after these. Happy overall with the metcon. Unbroken OHS. Very broken muscle-ups (3-1-1-1-1 / 2-1-1-1). Only one miss - right at the end, when I had a chance to finish sub-5. Need more work maintaining false grip at the bottom of the muscle-up (or get a better kip so I don't have to use false grip).

5:08 - OHS unbroken, MUs broken

2:49 @ school gym.

M/43/5'8"/173

RXd 8:00

M/37/5'8"/180

4:20. Rx'd

8:00 as rx'd

I had shoulder surgery several years ago for a torn labrum. On overhead lifts my shoulder feels really weak and unstable, especially when externally rotating, (uncontrolled external rotation, like going for a rebound in basketball and having someone hit my arm the wrong way for example, is usually what causes it to dislocate). Any thoughts on whether internal rotation is ok when performing overhead squats (it feels more stable when internally rotated in these situations) or is it more important to keep the external rotation and hope that the shoulder muscles get better at it.

m/42/5'8"/175

65# OHS 30 reps 21/9
21 pull ups
21 ring dips
65# OHS 20 reps 17/3
15 pull ups
15 ring dips

8:50 yuck!

41y/o,M,235lb
95lb overhead squats 30 reps unbroken
8 jumping muscle ups
95lb overhead squats 20 reps unbroken
5 jumping muscle ups
5:39 Elbows & knees giving me lots of pain but fighting through it.

Why can't we use the same format for each exercise in the WOD? for example:

REPSx DESCRIPTION MALE WEIGHT#/FEMALE WEIGHT#

30x OHS 95#/65#
7x MU
20x OHS 95#/65#
5x MU

7:30
3/3 pull ups and dips subbed for mu's
Added 1 mile run at end

M/28/170
As rx'ed 4 mins 50 secs. Good wod.

m/41/6'4"/229

7:42 @

95# OHS x 30
21 Pullups, 21 dips
95# OHS x 20
15 Pullups, 15 dips

5:05
Did OHS as rx'd but no rings....subbed 1 pullup and 1 dip for each MU. Did quite a few extra sets at the end to work on form. Also ended WO with some lifting to burn out my triceps.

3:12. subbed dips/pullups for muscle ups.

30 95# Thrusters
10 PullUps
10 Dips

20 95# Thrusters
5 PullUps
5 Dips

7:53
Then
50 Weighted Sits

M/18/5'11"/170
scaled OHS to 45lb
subbed pullups + dips for muscleups
14:00

8:52
OVHD Sqt as rx'd
No rings, so 3 to 1 pullups and dips.

Sqts: 15/10/5
Pullups & Dips: 12/9
Sqts: 12/8
P & D: 10/5

7:34

subbed 4 pullups, 4 dips for each muscle up!

M/52/190

3 mile run

4:04

scaled and subbed 2PU and 2 Dips for 1 MU
85# OHS- broken- 10/8/7/5 = 30
14 pullups
dips-7/7 broken = 14
85# OHS- broken 7/5/5/3
10 pullups
10 dips
18:45

my shoulders were really tight and a bit sore- perhaps left over from the presses earlier this week ? - typically do not struggle with shoulder flexibility on these but today had to really really work at bar position. Shoulders were the limiting factor on the OHS-
M/55/185#/5'-8"

f/28/5'6/113

65# ohs, didn't extend arms on M/Us. 7:57

6:10

OHS @ 65#, all unbroken.
Strict MUs.

8'07"

37/F/5'7"/145#

7:45

10:11, no bueno on ohs with tender hand, so subbed 75lb thrusters and 3/3 pullups/ring dips.

f/5'5/123/30

5 RFT
10x 95# front squat
5x dips
5x pull ups

9:07

13:17
got one muscle up and did the rest 3 chins, 3 dips per muscle up

45# ohs,
MU sub - chest to bar PUs and deep bar dips

5:09

Rx'd - 5:47

Rx'd - 5:47

30lb overhead squats, 30 reps
7 jumping pull ups, 7 dips

30lb overhead squats, 20 reps
5 jumping pull ups, 5 dips

6:04

30 34kg(75lb) OHS
14 MU progressions (start from knees with rings 1,5m off the ground)
20 34kg OHS
10 MU progressions (start from knees with rings 1,5m off the ground)

9:50

Rxd 7:00 Nice WOD!!

#23
dont know if this is your problem but on these higher rep low weight OHS days i have a tendency to let my wrists roll back and feel pressurein my biceps. if i feel it when i get back to the top i just make sure my wrists are neutral before i hit my next rep.

m/6'3"/235/27
5.41-80 lbs OHS-scaled the ohs thinking i would die on the MUs but suprised myself today. I'll take it for a fatty

13:45 Rx'd (7 Dec '12)

M/31/190/72

7:35

Did the MU's from knees due to the limitation of height of pull-up bar rings hang on which means all broken MU's.

12:53

subbed: 2 chest to bar pull-ups + 2 ring dips (bicep touch ring depth) = 1 muscle up. Did 2 pull-ups, 2 dips, 2 pull-ups, 2 dips (so on and so forth...)

OHS broken as follows: round 1) 25-5, round 2) 7-6-5-2

As Rx 7:39

M/168#/6'/38 yrs

Scaled & subbed

For time:
74 pound(33.5kg) Overhead squat, 30 reps
7 (3 push ups & 3 dips)
74 pound(33.5) Overhead squat, 20 reps
5 (3 pull ups & 3 dips)

9:46

Tweaked Shoulder, Modified WOD
Have to work out smart
For time:
95 Pound Back squat, 30 reps
21 pull-ups/push-ups
95 Pound Back squat, 20 reps
15 pull-ups/push-ups
9:46
M/55/6’/205

I wouldnt count those muscle ups there was no lockout at the bottom. His time would have been much closer to 4 if not more.

Tyler did 11:15

F/45/5'2"/129

7:31:29
Scaled

6:43 Rx'd

For time: 11:15
95 pound Overhead squat, 30 reps
21 pull-ups and 21 parallel bar dips
95 pound Overhead squat, 20 reps
15 pull-ups and 15 parallel bar dips

M/42/185/72"
10.48.75.
Subbed 3 pullups and 3 dips per muscle up. Overhead squats were broken.

First crossfit wod after 2yrs illness
28:00 as rx

10:58 ovh as rx'd did banded pull ups 21 &15 and heavy banded tricep push downs.

10:58 ovh as rx'd did banded pull ups 21 &15 and heavy banded tricep push downs.

28:00
As rx, broken sets of ohs, singles of mu

95lb OHS 30 reps
21 pull ups
21 dips
95lb OHS 20 reps
15 pull ups
15 dips
M/35/5'10"/197 time: 6:32

Hooooah Army Crossfit!!!

M/29/143#

10:17

Did bar muscle ups, found my rhythm during the second round of OHS.
OHS:6,8,6,6,4
BMU:1,1,1,1,1,1,1
OHS:12,8
BMU:1,1,1,1,1

m/38/5'10"/165#

6:55

scaling:
overhead squat = 67#(30kg)
muscle-ups with band

4:27 rx

3:47 as Rx
Second set OHS was broken..

M/29/180cm/73kg

For time:
35kg Overhead squat, 30 reps
7 Muscle-ups
35kg Overhead squat, 20 reps
5 Muscle-ups

4:45

49/168

4:37 ss Rx'ed.

35/m/175
Rx 8:05

M/19/5'11''/160

Scaled:
OHS: 55 lbs (that was difficult!)
30 OHS
7 Strict Pull-ups
20 OHS
5 Strict Pull-ups

10 minutes, first attempt

M/39/185

30 OHS, 75 lbs
9 pullups/9 dips
20 OHS, 75 lbs
7 pullups/7 dips

3:52

6:58

my kind of workout--quick and dirty.
ohs-relatively easy

cannot get back into false grip between reps, so 1 rep, ground, reset, 1 rep...

prob about 4 min on mu's--good for me--usually more than 2 mu per min = fail for me.

F/27/5'5"/121

9:22

65#, red band MU

As rxd 5:34. Nice quick one for a Friday!

Great workout today!

Dolena: 7:04m with just the bar 45lbs, did assisted chin-ups and assisted dips.

Ben Charbonneau: 95lbs over head squat and muscle overs done on a chin up bar. Great WOD!

Didn't write in my last post but, my time was 3:26

M/18/185/5'11"
7:07 Rx'd

13:46

M/52/154/1-1-06

Push Press 95x3/115x3/135x3(PR)

Deadlift 90% 5RM (240#) 5-4-3-2-1
Pull-UPs 15-12-9-6-3

3:30

2012-12-08: 6:03. OHS unbroken.

M/34/5'9"/160

As rx'd. First set of OHS unbroken.

6:44

subbed 75lb OHS, started MU sitting on floor, no kip, strict movement
didn't start timer, but about 4:30-5.00

6:13 as rx'd. The OHS went fine, but we can't hang rings high enough to kip for get ups so these were slower.

2:47 @ work

m 32 170 scale down. OHS to75 19:32 go crossfit i love it is passion great time sfc ab

44/m/176cm/73kg

75 pound (34kg) OHS

5:09

30-2/1/1/1/1/1
12/8-1/1/1/1/1

M/35/5'9"/158#

Subbed 4 pullups + 4 dips per muscle up.
Scaled 95# to 75# OHS

30 OHS
28 pullups + 28 dips
20 OHS
20 pullups + 20 dips

Time was 4:42 minutes.

Jeff @ home
3:29

3:06

muscle-ups on pull up bars

shallow on the overhead squats

Worked out from home. cobbled some old weight plates together into pseudo dumbells.

30x 60lb dumbbell frontsquats
10 chest to bars

20x 60lb dumbbell frontsquats
10 chest to bars

7:20

6:01 as RX'd

4.49 asrx

65# OHS
30# resistence for MU's

10:40

Found it challenging to go fast on the OHS's, mad stabilization required!

75# OHS, mu progressions

6:16

12:03 as rxd

M/168/5'7"/32
RX 8:06

8:03

Sub mu with dips and kips

7:17 Rx'd

95lb OHS (30)
21/21 pullups & dips
95lb OHS (20)
15/15 pullups & dips

8:07

3 rounds
95lb cleans (10)
10 toe to bars

4:12

Good workout

M/33/6'2"/205

OHS 40KG
PULL UPS
DING DEEP

7:57

8:03

Sub mu with dips and kips

10:26
mu-from seated position - still not able to complete full follow through.

as rx'd

7:55

11:16

subbed 3 x pullups, dips.

M/36/5'4"/146lbs
As RX'd
5:54

M/38/5'8"/170lbs
As Rx'd
4:46

3:1 sub skill burpees for muscle ups
burpees modified as needed

Ryan 7:08 (main site rx'd)
Chris 7:24 (front squat/blue band muscle ups)
Jason 4:59 (95/cut reps in half)
Bubs 7:10 (65)
Pudge 7:43 (35-15)
Amy 8:18 (15)
Aaron 10:04 (15)
Katie 4:56 (15)
Ricky 6:08 (35)
Austin 5:09 (pvc)
Emma 7:00 (65/lg muscle ups)
Abby 7:06 (15# overhead lunge/14-10 strict burpees)
Connor 9:02 (35)
Master P 6:00 (15)
Mrs. Pip 6:29 (35)
Jacob 6:03 (75/ring dips)
Mrs. Carey 6:31 (35)
Jack 7:02 (95# front squat/14-10 ring dips)
Sydni 5:48 (15# overhead lunge/14-10 strict burpees)
Aly 6:36 (45)
Heather 6:56 (15)

Subbed 75#
"Jumping" ring dips. Rings at shoulder height + 2 fists

5:27

M/24/150#BW
3:41 Rx

While subbing the MUs with pull-ups and dips, are you doing it like 3 pull-ups 3 dips and then again 3 pull-ups and 3 dips etc? Or are doing like 21 pull-ups in one go and after that 21 dips?

For time:95 pound Overhead squat, 30 reps
21 pull ups 21 dips95 pound
Overhead squat, 20 reps
15 pull ups15 dips

7 ;25

Time - 10.14.29
Notes: 65lbs OHS. 4xpull/dip for muscle up.

4:55

6:27

Scaled to 75lbs overhead and 5/3 MUs.

M.38.175.77kg - Grantham, UK

as rxd @ CFC

9:13 OHS are ugly.

OHS 95 Pds x30
21pullups 21 ring dips
OHS 95pdsx20
15 pullups 15 dips

11:30

F/42/5'6"/145

55#, OHS progressions

7:06

7.23 big pullups

5:41 it was delicious :))

95 pound Overhead squat, 30 reps
31 dips
16 pull-ups
95 pound Overhead squat, 20 reps
22 dips
6 pull-ups

11:59

6'15"

6:45

m/34/5'8"/175lb

sub'd 2 pullups and 2 dips for 1 muscle up

3:27

subbed 65 lbs.

14:26

M/22/5'11"/182

6:24 RX'd

3:54 rx

12:50

Good short WOD. Got the 30 OHS and 7 MUs unbroken, got 10-10 on the 20 overhead squats and 4-1 on the 5 MUs. Results = 4:44 RX'd :DD