Wow…just WOW! “Helen” and “Fran” to open the month, and now “Gwen” and “Amanda” to close it out. I’ve been at this Newbie Chronicle thing for a few years now and it’s always fun. But I gotta tell ya, this January has just been a blast. What a way to start your CrossFit adventure. WOW!

“Amanda” is a tribute WOD, a bit of a hybrid between a typical “Girl” and a “Hero”. It was introduced by Co-Director of Training/Co-Director of the CrossFit Games Dave Castro at the 2010 Games. Now I would typically tell you that this is a really good excuse to learn more about the “compare to” link, to click back…and back…and back, but this is a really cool CrossFit story so I’ve done the legwork for you:

http://media.crossfit.com/cf-video/AmandaMillerTribute2010Games.mov

I really love that!

To finish out the month for all of the New Year’s Resolutionaries we have yet another classic CrossFit couplet, a task-specific WOD with two very technical, very difficult exercises, Muscle-Ups (MU) and Snatch, for time. Doing these fast. Hit “Start” then 9 MU -> 9 Snatch -> 7 MU -> 7 Snatch -> 5 MU -> 5 Snatch -> hit “Stop”.

CrossFit was created by a gymnast, a rings guy. The MU is a very basic gymnastic movement, one that is so basic that it doesn’t even have a rating. If’n yer not a gymnast, though, the MU is really flippin’ hard. Your first MU is a signature CrossFit moment worthy of a video, a FB post, and a shout-out from your Box. I really wish I could find the video of Col. Dan’s first MU, the one with his head thrust through the drop ceiling. Epic.

A MU assumes rings. One MU on the rings = one MU on a bar, but if you have rings you should try it that way. Search “Exercises and Demos” for MU progressions and scales. Go to Brand X and search their video archive. Grab the rings with the “false grip”, pull yourself rapidly (violently) up rolling over your wrists into a ring dip position, and lock out the dip. Scaling would include a jumping MU, or doing the MU with your legs on the ground, or even starting from a sitting position. Feel free to kip like a motherf…um, like crazy. The official sub is 4 Pull-ups and 4 Bar Dips for each MU. I’ve given some thought to this sub thing: how about 2 ring Pull-ups and 2 Ring Dips for each MU if you want to use your rings?

Snatch 135lbs. That’s heavy. For almost everyone. With the bar on the ground and your feet shoulder width apart, hands gripping wiiiide, lift the weight overhead in one continuous movement without a pause anywhere. Muscle, power, or full squat snatch, doesn’t matter. For a snatch you just have to get it up (oh yeah). Did you get your first snatch this month (badabing)? 135 is a ridiculous number. Think about what you used on 130101 for the power snatch and use a little bit more than that.

And there you have it! Another January in the books, another group of Newbies joining the ranks of CrossFit Nation. If you are new I hope that these posts have been helpful. Remember that everything I’ve written can be found on CrossFit.com. The pillars of CrossFit training on your own are the WOD’s, nutrition, and self-sufficiency! Feel free to ask questions but do so after doing a little legwork in the “Exercises and Demos”, watching the Demo videos, and by clicking “Compare To”. Almost every question has already been asked! If you DO ask please do so politely and with respect for those of us who have been here for a while. More bees with honey, and all that! For everyone else please be kind to those folks who are new, who have all that energy and enthusiasm for their new discovery. You and I were Newbies once, too!

That’s it for the Newbie Chronicles for 2013. I hope they were helpful. I’ll be around if you need me. Keep an eye out for me every Sunday; Coach and Lynne have tolerated a little thing called “Sunday musings” for a few years now.

To the Bat Cave Robin, our job here is done…

What an amazing wod demo! This is gonna hurt so much! Can't wait. Thanks HQ

Volcano boarding at Bigfoot Hostel in Leon Nicaragua!!

www.bigfootnicaragua.com

Now that was a AWESOME video!!!
Great work too!

Nice vid!

My gym doesn't have rings. Sggestions? Bingo? Anyone?

5:39
Did this last saturday, power snatches though. Didn't know it was squat snatches

@JR

3 pullups and 3 dips is a good sub for one muscle up.

@#4 - JR

Use the website: FAQ >> Substitutions (3.11. I don't have rings, or can't do ring dips.)

I made my own rings for under twelve dollars. Go to the hardware store and have them cut two pieces of 1" PVC pipe 2' long. Fill them with sand and tape off the end with duct tape. Put them in the oven at 350 for about 6 or 7 mins. One at a time . Then take them out and wrap them around a paint can use more duct tape to hold the ends together while they cool . When done pour out the sand . I made mine and they work awesome. Look around the Internet for a video, iam sure there is one somewhere.

@ #8 hollyhog i did the same thing and they work great really recomend them! mine were electrical pvc (the greyish one) and some like metalic tape stuff

Best demo ever!!!

If no rings, how about bar muscle ups?

RIP Amanda "Pistols" Miller.

Demo vid is sick!

Those girls are hot...and stronger than me

Thanks Bingo for another newbie chronicle. Doesn't matter how long I have been following HQ. I still feel like a newbie and grab a few things out of you comments or my own use. Look forward to your musings.

Great video, nice production... and those girls are great athletes!!!

Hmmm. Since I have never done the squat snatch (nor snatch either) I thought this would be a good place to start practicing it. But no way I could make the WOD then, or could I?
Besides I got no rings at the gym I go so I'm planning something like this:
15-12-9
Pull-Ups
Dips
Overhead Squats
Kettlebell Swings

That could somewhat hit the same spots, or?

Thank you Bingo. I just love to read your newbie chronicles. Funny and useful. I will be looking forward to your Sunday musings. Cheers from Portugal!

did bar muscle ups... snatches I HATE YOU! you suck... I need to spend more time with you... p.s. love you.. bye...

6:43
95# power snatches.
Muscle ups in garage, snatches in basement.

M/47/180

12:27

16:42 at 95lbs

m/44/5'6"/140

95# power snatches
12:25
The muscle-up gods were not with me today.

75# squat snatch, subbed 2 muscle-up progressions per muscle-up

15:19

Trying to register for the Open but it just takes me to my profile. Is that all its supposed to do? Seems like there should be more lol. Any help would be greatly appreciated

I can barely move And I haven't even started yet....good luck all!

44/m/176cm/74kg

115 pound squat snatches

9:25 PR (last time 11:30, previous PR 9:38)

9 consecutive MUs in round 1.

Snatches not too bad today, although all singles, rep by rep.
Concentrated on squeezing my lats to keep the bar close in the beginning, explosive second pull and quick pull under.
Landed too wide and on my toes at some reps.
Kept telling myself to relax, because this is light weight. No need to over tension and force anything, just concentrate on technique and smooth movement.
The video showed me that my upper back is slightly rounded and my butt comes up first in the beginning. My landing position is still to upright because of poor shoulder flexibility, but I'm getting there.

Did it last Saturday and doing it again right before the Open to gauge how much progress I can achieve in those movements in 5 weeks.

16:18 Rx

I almost gave up in the first round; everything felt impossible. I stuck with it though and the squat snatches got easier and once I remembered my technique on the MU I just had to man up and power through them.

m/42/6'/200

subbed MUs for pull-ups and dips

36/ 28/ 20

50 kgs squat snatch

17.21

M 42/192/6'0"
Scaled muscle ups to 3 pullups and 3 dips per muscle up. 95lb squat snatch.

38/m/174
95# rx 8:53

Are we supposed to pay the open this yer, if we ere signed last yer? I am able to access my last year's profile but I can't find where I'm supposed to pay. Anyone? HQ or some one knows wuz up? Thanks

Big thank you to bingo for the newbie chronicles again this year. Doesn't matter now long one has been on board, they are always enjoyable to read, and so valuable to the beginner.

Keep the musings coming!

Kevin and Carole

If you sub the the muscle ups for the pull-ups and dips,do you do a pull-up then a dip or do all the pull-ups then do the dips?

38:07 I added two minutes because I started the timer late cause I was distracted by a gym member asking about the rings and I forgot to start the timer till I was half way through the pull-ups and dips. I could not do a muscle up so I did three ring pull-ups and three ring dips for each muscle up. It took a lot longer than I thought it would. After reading about the sub I should have done two of each cause I did the dips and pullups on the rings. As for the snatch I could not do the proper snatch with 135, I did two but it was more like a power snatch or muscle snatch so I lowered the weight to 115 and focused on the mechanics and form. I did notice that the hip thrust was a big help. I worked on shooting up standing then hip thrust and it propelled the bar most of the way. When I finally get my hips and knees loosened up, I might find some confidence to do a snatch by dropping under the bar, but for now I will have to adjust. I might have been able to do the entire thing with 135 but it would have taken a lot longer and I would not have been able to focus on form and function at all, just brute strength.

3 pull ups and 3 dips on bar

Squat Snatch 30 kilos 66lb 221oz

M/35/6'3"/200
10:07 - no chalk today
Prev:
9:41 (PR)
18:40-something

No room in the garage for muscle ups, so I did some strength/skill work with similar movements instead.

Overhead squats, 5 sets of 3 (115#)
50 ring dips in 10 sets of 5

Pretty easy and quick workout, but better than nothing!

Most beautiful crossfit video I have ever seen. Perfect demonstration of what the human body can and should do. Go Cara and Kayla.

Bingo, I'm not a newb here but I have enjoyed your descriptions and instructions this month....thank you and looking forward to your Sunday posts!

Anthony @35: yes.

Two impressive athletes in the demo. Respect!

Sub'd pullups and dips for MUs and dbl KB snatch with 2 1 poods for sq/sn's (left shoulder adhesive capsulitis won't allow it... yet.) did 15-12-9 for rounds.

10:47

Wow to sub the muscles ups is going to be alot of work.
9x4=36 pull ups and dips 9 squat snacthes
7x4=28 pull ups and dips 7 sqaut snacthes
5x4=20 pull ups and dips 5 squat snacthes
To the dude said this was a light workout your a bad man!
I need to go and get started. Thank you.

10:56 (PR)

Ring MU's
105 lbs split snatches

All MU's quick and unbroken. Snatches precisely the opposite.

M/40/5'11"/206

18-14-10 muscle-up progressions (squat).
9-7-5 squat snatches #30kg.

13:10

BTW: The. Best. WOD. Video. Ever. I totally agree with Nick#15...

As rxd
16.36
(Pr is 9.55) ill be back there soon enough.

12:24 @ 115 squat snatches

Already posted wod results, but I have a general question for all CF Radio listeners -- does the iTunes podcast feed work for anyone these days? A number of us have posted in the Journal asking JJ and HQ what is going on, but afaik we haven't gotten any response yet. I know we can download the episodes manually but I really miss getting the weekly updates directly to iTunes. Can anyone (esp. from HQ) shed some light on this? Thanks.

MOD (3 PUs, 3 Dips = 1 Muscle Up)
95 lbs

3 rounds (9, 7, 5)

13:45

form and explosion on lift is critical ... love the challenge.

6 days in a row ... need break tomorrow.

M/52/190lb

m/42/6'4"/224

15:07 @

27-21-15 Pullups
27-21-15 pushups

95# squat snatch (9-7-5)

Too much time spent staring at the bar thinking about the snatch. So many things to consider/remember when doing this lift.

Amanda: 5:13

9 - 7 - 5

Muscle ups
135lb Snatch

New to crossfit, snatches and over head squat im learning and getting more mobility in my shoulders so.

Muscle ups
225lb Clean and Jerks
9 - 7 - 5
Complete in 5:14

Another stellar January, thanks bingo.
Sunday musings are so much appreciated.

Laura

Done with bar muscle ups. Time: 12:03. PR by 4 minutes.

M/39/5'9"/158

11:58 subbed pull ups and dips. 65# snatch. Never done the snatch before so I went light for safety reasons. Gauged a little on the weight from yesterday and figured I need to scale back a bit. Tough workout though. I could have gone up a bit on the weight but I know I will next time.

14:20 as rx'd....135# coupled with the MU's brutal!! This WOD knocked me to the curb!!! Went home and crashed!! So glad tomorrow is a rest day!!

M/38/190

okay ceiling is too low and I am looking forward to future coaching on completing muscle-ups(and completing my first)

Subbed in 3 pull ups and 3 dips per muscle up - 17:19 (could not transition fast well)

Question: I was going to do this workout and practiced the squat snatches for roughly 15 minutes, having never done these. Even though I have done OHS (not very heavy), I felt very wobly, at 95#, so I did a different WOD. Is there a way to increase the strength of the stabilizer muscles, or is this a dumb question? Is it just by practicing the movement that will strengthen them? Thank you for the feedback.

12:10 seated mu's
95lbs squat snatch - try 105 next time

17:59
Snatches at 115 lbs.

M/22/6'0"/180

No rings so did 4 pullups/4 dips on a box for each MU; 120# Snatch.

12:21

sub'd 3 pullups 3 dips for each muscleup. 95#. 11:45

7:22 rx'd 95# and pull-ups/dips.

M/31/200/72

11:30

Rings hanging from pull-up bar, place mid foot on edge of box, hanging and pulled up into dip position and took feet off box for dip. Felt like a decent scale for muscle ups.
115# squat snatch

Modified
Three RFT with 20lb vest of:
9-7-5 Strict Pull-ups/Dips,
24kilo Kettlebell Snatch, 9-7-5 each arm
10:24
M/55/72"/210

m/33/5'8/170#
15:36 prescribed

Muscle ups kill me

75 lb power snatch + OHS
13 minutes

9-7-5

> 3pu/3dip = 1
> 85# Squat Snatch (form before weight)

14:53

m/42/5'8"/180

3 ring dips/3 pull ups for 1 MU
85# Squat snatch

16:21

M/27/70"/180
11:06
Subbed 2 pull-ups/2 dips per muscle up
90# power snatch
Weight felt light, but I am not yet technically proficient with the snatch, so I played it safe.

M58/185/5'9"

16:53
Not a WOD I can really do, unfortunately.
sub 4 strict PU and 4 Dip for ea MU
45# sq snatch

m/42/155/5'7"
sub 3jumping pullup/3dip for mu
75#
14:00

M/36/5'8"/175

Dips/pull-ups sub 3:1 mu
115#
10:41

Missed yesterday bc of work so I did yesterday's Gwen before today's Amanda. Total time of 18:26...subbed 3 dips and 3 pull-ups for each muscle up bc I don't have a place to do those.

RD 1
95 # snatch
pull up and dips
9,7,5

RD 2
115# snatch
Pull ups and dips
7,5,3

RD 3
Pull ups and dips
9,7,5

I didn't time it but keep high intensity
I tried to compensate for less weight and no MU, and work on form.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
pull-up, ring-dip
65pound Squat snatch
8:50

6:35
First time with this workout! PR?

-Boz

14:33
did one muscle up at the beginning of 9 and 7 but couldn't get anymore so subbed 3 chinups and 3 dips per rest of muscles ups.
snatches as rx'd.

snatch at 95lb
MU strict from l-sit (inside garage)
8:54
snatch needs lots of work, did warmup to 135, dropped to 115 still no flow

M/22/5'11"/185

19:41.3 RX'd

my snatches were horrible. bar MUs.

20:48. alternated between dip station and palms facing me pull ups, one rep each until 9 total of each. just trying to build strength. 95 lb. power snatch as I do not have the flexibility or mobility for the squat snatch.

Started doing ring muscle-ups and only got 4 so had to stop and recover. Restarted using jumping bar MU's and 110# snatches. Finished in 9:29

9:30 @ 95lbs

17:28 (Just off on the snatch today)

Compare to:
120615 - 11:17
100717 - 14:19 (started with Snatch)

M/28/5'8/155

7:12

Scaled squat snatch weight to 100lbs and subbed ring PUs for dips 3:1.

Followed up with 3 rds of 105lb squats snatch x 3.

Modified
Rd 1
9,7,5
95
Pull ups and dips

Rd 2
7,5,3
115
Pull Ups and dips

Rd 3
No snatch
Pull up and dips
9,7,5

modifies
1 rd
9,7,5
95# and pull up and dips

2 RD
7,5,3
115 and pull up and dips

3 Rd
9,7,5
pull up and dips, no snatch

Didn't time but worked on technique and high intensity

9,7,5
95 snatch
pull ups and MU

7,5,3
115 snatch
pull ups and mu

9,7,5
pull ups and muscle ups

Madly subbed this wod, shoulders are a tender from yesterday and stomach is a bit queasy

Muscle ups - 1:1 strict pull-ups + dips
Snatch - 55# (prolly coulda gome heavier but had great form!)

16:13

M/26/5'10"/180
6:59
95# squat snatches, bar muscleups
MU unbroken. Will try heavier snatch next time. Hope to have olympic rings by then!

3:40

Subbed 3:1 pull up/dip:muscle up.
Subbed 95# squat snatch.

M/34/6'3"/250
7:12
Coming back from a pulled lat. used a smith machine bar and a box to do muscle up the rest as Rxed awesome workout

Subbed 3 pull ups & 3 dips for 1 muscle up
Scaled to 74# squat snatch

Three rounds, 9-7- and 5 reps, for time of:
(3 pull ups & 3 dips)
74 pound Squat snatch

17:11

12:44
3/3 pu's/ dips
95lb ss

17:52
3 pull up 3 dip per muscle up sub
85# Squat Snatch

m/41/5'11"/165

21:50 w/100# squat snatches

retired army 1SG
clarksville, TN

7:40

Hey Family,

I feel as though subbing pull-up's/dips for muscle-up's is time consuming (as for time) than the actual muscle-up's itself.

25 pull-up's
25 dips
9 snatches

15 pull-up's
15 dips
7 snatches

10 pull-up's
10 dips
5 snatches

Time: 14:07

12:27......115 lb snatches (blisters)

Rx'D
11:47

M/29/5'11"/165

Subbed pull ups and dips for muscle ups.

85# ss.

5:53

First time doing amanda! ASRX 20:10"

Rx'd
14:54

Sub'd 3 pu's 3 dips for each muscle up
Weight as Rx'd on squat snatches
15:12

5:58. That's about a 90 second PR.

5:50
45 kg power snatch
Almost three mins faster than last time. All muscle ups were competition grade because of full extension at the bottom.

M/175/5'8"/32

Scaled to:
#95 snatch, should have done more.
3x pullup and ring dip

16 minutes to complete. Then 2 hours of fencing.

AE

M/48/5'5"/158
16:36
9x4=36 ring pull ups/bar dips 9 squat snatches@95#
7x4=28 ring pull ups/bar dips 7 squat snatches@95#
5x4=20 ring pull ups/bar dips/5 squat snatches@95#

i started this workout with just practice on bar muscle ups. I am proud to announce I completed my first one!!! i ended up doing about 9 total. This got me pretty hot after my warm up so i started the workout at the 9 snatches at 135, and completed the rest of the workout subbing 3 PU's and 3 dips per muscle up. Time was probably around 10 minutes.

muscle up wooooo!

Next up: ring muscle up

M/24/5'10"/174

rounds of 9-7-5

3 chest to bar/3 bench dips per muscle up
75# squat snatches

12:36

M/30/6'5"/220

9:46, pr

Muscle up with one break per set. Snatches were better, all singles but only 3 misses.

M/33/6'0"/195

Doubled the PU 18, 14, 10
Ring Dips as rx'd
Snatch 95# (Should've gone to 115#) Need more skill work!

Thanks Bingo for the stuff. It never gets old. You remind me of Boz even though I've never met you.

red band assist muscle ups
115# squat snatch
reps as rx'd

8:08

18:03

95# split snatches

7:15 modified
Jumping MUs--Rings just above forehead
Snatchs - 95# (adjusted to get right form)

Tried to find 1-rep max on Snatches after WOD
Power Snatch - 155#
Squat Snatch - 135#

m/37/220/6"0

NOT as RX'ed, did 7-5-3, and used PVC to practice snatch.

12:17

Been a while (3+ months)...

10:29
2 PU + 1 dip per MU
Snatches @ 75#

Last time: 12:07
2 ring PU + 1 ring dip per MU
Snatches @ 115#

18:56
Jumping MUs--Rings 1,70m floor
snatch 40kg 890LBS

2013-01-31: 9:27@3:26,3:27,2:34. 115#
2012-06-15: 12:29@4:52,4:43,2:53. Full s's.
2011-05-30: 14:16@5:16,4:45,4:15.
2010-07-17: 10:13@3:47,3:49,2:37. 95#.

F/42/5'6"/145

subbed 3 pull-ups and 3 band-assist ring dips for each MU (3pu, 3dips, 3pu, 3dips....time-consuming, but more do-able for me)

55# squat snatch (should do a bit more next time, but not confident with this move)

20:40

Subbed with 75# Snatch

12:44

Same as last time, MU 7/2, 6/1, 5. 480th.
6/15/12
95lb snatch. MU st through, then 6/3, 3. PAC. 100x flutter kicks/stretch cooldown

6/4/11:
combo/short WOD
21x 225lb DL, 9x Muscle up
not timed

7/18/10:
sub'd HSPUs for snatch (kids sleeping above garage)
9:35
2nd set could only get 4 x MUs...failed 3 times on 5th rep
long day of spackling/packing, latenight WOD
probably taking my rings down tomorrow

13:22 rx PR
Previous 14:37 Power Snatch & OHS

F/33/5'7/160
Subbed pull ups, 55#
7:59
Big Warmup to makeup for lack of equipment

8:36 (scaled to 95#)

M/43/5'8"/177

125 lb on the squat snatch

6:00

95# and 1x PU/Dip per MU. 7.55

26 / M / 5'9" / 140lbs

Bar muscle-ups
75lb squat snatches

15:21

Bar MUs are tough on the hands. Got a couple little blood blisters for the first time in a while.

3:59 (pr) @ CFS

115# (tough on the legs)
bar MU (unbroken)

8.30

PR and Rx'd, 4:50

Could have done better if I just tighten up on my pull

At SW Y
3 Mile Run
22:00
Then
15-12-9 Rounds
of
PushUps
Dips
65# Hang Snatch
Good Workout.

M/35/5'9"/160

Did this yesterday. Scaled to 105lbs.

8:47

~11:30, had to break in second to round to help a neighbor load some stuff. Rings hung very high, full turnout, no false grip.

M, 29, 6'5", 228

17 minutes,

still don't have my lungs back since getting the flu, but getting better...

Subbed 2 pu/dips for the muscle ups

Also, weighed myself for the first time in a while today, I've lost a full 20lbs since starting CF in August, pretty awesome!

12:42

Subbed 2 pull-ups + 2 dips for each muscle-up
Scaled squat snatches to 30kg

12:42

Subbed 2 pull-ups + 2 dips for each muscle-up
Scaled squat snatches to 30kg

subbed 3 pullups and 3 dips per muscle up, and snatches done at 105lbs (and it was still very hard for me...)

20:25

m/39/5'9/178
CFWU-3. Superman. Burgener. Row 500m.
10:11
At night w/Clay. Missed a few snatches but those in last round were better. Greg Everett's instructional book seemed to help.
6/15/12:
10:31
Good job w/MU.6+3, 3+2+2, 3+2. Snatches not too bad except for last 2 reps. Failed twice on rep 4. Hips higher, shoulders over bar, engage IT band, bounce weight off thighs. Need to do better job of landing in narrower stance & behind jumping pos
5/29/11: 11:00
7/17/10: 11:16

m/34/5'8"/175lb

9:45 as rx'd (4 minute PR!) from 6/24/11

C-
8:48
MU's no false grip from box @ CFS
6-3, 4-3, 3-2
95#

13:15
Did 3 pullups/3 dips per muscleup

52/m/185

Clean/jerk vs snatch. 14:07

18:00

Sub'd 95 lbs for Squat Snatch.

M.38.175.5'10" - Grantham, UK

13:00 sorry, could read my own handwriting...

M/47/6'/195 lbs.

Amanda

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Subbed 2 pu & 2 dips for mu
65 lb squat

--need to sub 3 pu-3 dips for 1 mu next time.
--need to work on squat snatch form. Didn't squat deep enough.

17:49

6:28 with 65#