March 1, 2013

Friday 130301

For time:
30 Muscle-ups, bailing forward

Post time to comments.

TaiRandall_mantest_th.jpg

Enlarge image

Matt Griffin.


"The Golden Gate Push" with Adrian Bozman, Matt Chan, and Rory McKernan - video [wmv] [mov] [HD mov]


"The Rope Climb" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at March 1, 2013 5:00 PM
Comments

Playoff beard,

I nailed this one exactly. I was thinking either 150 pullups for time or 30 muscle ups. Would of liked deadlifts though iam horrible at muscle ups.

Comment #1 - Posted by: hollyhog at February 28, 2013 5:11 PM

What is a muscle up to foward roll?

Comment #2 - Posted by: John at February 28, 2013 5:13 PM

What?

Comment #3 - Posted by: Smizard at February 28, 2013 5:14 PM

wow ... what a great position! Impressive mobility! Love it!

Comment #4 - Posted by: Matt Swift at February 28, 2013 5:15 PM

YES!!

Comment #5 - Posted by: Mick at February 28, 2013 5:18 PM

Okay so I am thinking its the muscle up...tuck the knees and forward roll down to the hang? Bingo, guidance please

Comment #6 - Posted by: Noel at February 28, 2013 5:19 PM

Do I remember correctly: 3 pull-ups + 3 dips = 1 muscle up?

Comment #7 - Posted by: Kris at February 28, 2013 5:25 PM

What happened to the instructional videos that HQ used to put up for the WODs? They were so helpful and clarified any discrepancies :(

Comment #8 - Posted by: Yankee Doodle at February 28, 2013 5:26 PM

90 pullups and 90 dips! Should be interesting...

Comment #9 - Posted by: JB at February 28, 2013 5:34 PM

i'm tight on time tomorrow i have to work my 2nd job...does anybody think if i put on a 20lbs vest and did one pullup to dip that would be a good sub for muscle ups instead of the 3+3 ratio? with my dip station id smash my head into the apartment ceiling and can't make it to globoville....any body thinks this is a good sub since it is a strength movement?

Comment #10 - Posted by: cadre5 at February 28, 2013 5:35 PM

What is a good warm up for this? I will be doing 90 pull ups and 90 dips.

Comment #11 - Posted by: Skidmark at February 28, 2013 5:36 PM

#10 cadre5.

Absolutely. No reason why you can't sub that. Go hard and make it a good workout.

Comment #12 - Posted by: Pat McCarty at February 28, 2013 5:40 PM

the google will lead you forward, lads

YT: watch?v=DWRSxUwJN7g

Comment #13 - Posted by: cmb at February 28, 2013 5:45 PM

#11 Skidmark -

500 m row.
Foam roller - back & neck
Wrist rolls
Elbow Rolls
Arm rotatations x 10 each arm, forward and back. ALter the size of the circle.
Pull ups - 1, then 2, then 3 until it's warm and lose.
Dips - same as pullups.
Hit another 3-400 m on the rower.

Comment #14 - Posted by: Pat at February 28, 2013 5:45 PM

THATS ME

Comment #15 - Posted by: matt griffin at February 28, 2013 5:46 PM

#12 pat
thank you...i thought it would but it never hurts to ask plus everyone here is always helpful...thanks again...

Comment #16 - Posted by: cadre5 at February 28, 2013 5:49 PM

Hollyhog,

Wow, nice work! I can't do muscle ups in my garage gym, so I'll have to figure out a sub.

Good luck..

Comment #17 - Posted by: Playoff Beard at February 28, 2013 5:49 PM

I can't string that many MU together to make this workout worthwhile, so this is what I did:

2 jumping MU to forward roll
9'09''

The rings were 2 inches above my head

Comment #18 - Posted by: Chris Ramsey at February 28, 2013 5:59 PM

So would you have to finish the muscle up dip portion or can you go right into the forward roll?

Comment #19 - Posted by: Mike Hollister at February 28, 2013 6:00 PM

Thanks Pat

Comment #20 - Posted by: Skidmark at February 28, 2013 6:06 PM

is it 1 mu then transition to forward roll?

Comment #21 - Posted by: cadre5 at February 28, 2013 6:25 PM

got it! you could check it out on youtube...the movement type in (crossfit muscle up to forward roll)...have a good night wod killas...

Comment #22 - Posted by: cadre5 at February 28, 2013 6:37 PM

Cool video Boz!

Comment #23 - Posted by: Brad at February 28, 2013 6:44 PM

For those in question of the WOD just click the hyper link "muscle-ups to forward roll" at the top. It will show you there how to do it.

Comment #24 - Posted by: Brad at February 28, 2013 6:48 PM

#22 thanks pukie
if no rings sub a floor roll?or just skip it?and that vid was better then the one i saw on youtube...

Comment #25 - Posted by: cadre5 at February 28, 2013 6:48 PM

if no access to rings is a forward floor roll a good sub after the mu?or just skip it?

Comment #26 - Posted by: cadre5 at February 28, 2013 6:58 PM

#24 - JCT
Quite probably because everyone at HQ is too busy preparing for the CF Games to coordinate the production of the videos.

They were quite a recent addition to the WOD posts, a welcome one for many people, but not something we had until very recently.

Comment #27 - Posted by: Craig Massey (Metric) at February 28, 2013 7:02 PM

Click on Muscle-up to forward rolls. These look Tough.

Comment #28 - Posted by: Geno at February 28, 2013 7:10 PM

the video link is at the top where it says 30 muscle-up

Comment #29 - Posted by: cris at February 28, 2013 7:12 PM

Really? Too much!

Comment #30 - Posted by: tara smith at February 28, 2013 7:22 PM

Where can I find the prowler used in the video?

Comment #31 - Posted by: Lucas Maddow at February 28, 2013 7:38 PM

Deadlifts
5x275
5x305
5x315
3x335
2x355

Elizabeth - 7:20 rxd
21-15-9
Clean 135
Ring dips

Practiced muscle ups for 30 minutes.

Comment #32 - Posted by: hollyhog at February 28, 2013 7:48 PM

Almost 2 years in development, that's the XPO Sled available at www.armoredfitness.com.

If you're in the Dallas area, contact us and we'll arrange for you to come play with one.

Comment #33 - Posted by: Bill Strahan at February 28, 2013 7:51 PM

Lucas, you can find the sled used in the video at armoredfitness.com
Awesome Video!

Comment #34 - Posted by: John at February 28, 2013 7:51 PM

As K-Star would say, Matt has passed the man test. double KB OHS requires some crazy mobility. Definitely gives me something to work towards. Good on ya, Matt.

Comment #35 - Posted by: bradelliottyl at February 28, 2013 8:17 PM

Guys, there's a link to a demonstration right in the post.

Comment #36 - Posted by: anon at February 28, 2013 8:40 PM

Awesome picture Matt Griffin. Can you teach other people how to do that? Wow.

Comment #37 - Posted by: MVE m/64/5'8"/157 at February 28, 2013 8:57 PM

Hollyhog, you stole my programming for today. I'm still working on improving my MU's so I was going to do Elizabeth and work on the MU's separately. I may just have to do deadlifts as well.

Comment #38 - Posted by: MC at February 28, 2013 9:39 PM

What I'd do to spend a day with Laurie Galassi. Appreciate your work Laurie

Comment #39 - Posted by: bretty72 at February 28, 2013 9:42 PM

There's a video where it say's Muscle-up to forward rolls on blue.. just click it and learn how to do it!

Comment #40 - Posted by: Pedro Castro at February 28, 2013 11:26 PM

#21 Mike Hollister

In CF, unless otherwise stated, all movements require full extension and full ROM (to the best of the individual's ability).

Comment #41 - Posted by: JC at February 28, 2013 11:33 PM

It took forever and it wasn´t pretty but I Rxd in 33 minutes....I did singles because I can´t do "linked MUs" yet...My shoulders are FRIED right now and my wrists looks hrmmm peeled, but I loved this one.

Comment #42 - Posted by: Wodflame at March 1, 2013 12:19 AM

Regarding subbing how do you guys alternate pull-ups and dips? Or you just go for 90pulls and THEN dips? Thanks kn advance to who would be so kind to clarify

Comment #43 - Posted by: Rock at March 1, 2013 12:38 AM

M/29/65kg

Scaled to a 20min AMRAP

Got 15 MU to forward roll. For future reference:
1-f-f-f-f-2-3-4-5-6-7-8-9-10-
11-12-13-14-15-f-f

Also, plus comme Muscle up to collapse skin the cat out.

Comment #44 - Posted by: Keen-NZ at March 1, 2013 1:46 AM

50 pull-ups + 50 dips: 08:09

Comment #45 - Posted by: orkun at March 1, 2013 2:07 AM

Not really a prowler though is it? I'd be impressed if they pushed a prowler over the bridge, but with wheels???? That's just a shopping trolley push!!

Comment #46 - Posted by: Dt at March 1, 2013 2:15 AM

30 muscle-ups: 4:55 (no forward roll)
(pr = 4:15)
Goal = 4:00

Comment #47 - Posted by: ART/M/44/5'5"/150 at March 1, 2013 2:35 AM

M/47/180

Just 30MU

6:59

Comment #48 - Posted by: Cosmo at March 1, 2013 2:36 AM

25:51 without forward rolls

Comment #49 - Posted by: gb 45/m/71"/185# at March 1, 2013 3:05 AM

15:22
Sub'd to 90 chin ups/90 dips (alternating sets of 3)
M/26/6'/165 lbs

Comment #50 - Posted by: Jay Ciulla at March 1, 2013 3:11 AM

#24 JCT - RE: videos: Coach did post a response at one point; said something about HQ's responsibility being programming virtuosity, not coaching the movements. Plenty of affiliates to do that.
I love the videos, it certainly makes life easier for a privateer working out at home. But I'm thankful for the free programming and I can answer most of my questions by looking at FAQs, compare to links, and YouTube.

Comment #51 - Posted by: Goathead at March 1, 2013 3:55 AM

16:24
Subbed 90 pull ups and dips

Comment #52 - Posted by: Ramsey at March 1, 2013 3:56 AM

18:28

3 chins - 3 dips - 1 somersault x 30

soooo much fun, first time ive done a somersault in 35 years!!!

Comment #53 - Posted by: Mike Vinson/M/45/5'8/212 at March 1, 2013 4:23 AM

60 Seated MUs

9:30

Comment #54 - Posted by: Joe Northside m/34/70"/210 at March 1, 2013 4:34 AM

No rings
100 pull-ups
100 dips
~25 minutes
Wrists burning

Comment #55 - Posted by: JR at March 1, 2013 4:37 AM

Finally a picture for the girls to drool over. Thank youX3. He is hot. P.s. was gonna be a smart a$$ & comment on the amount of skin shown, but why be antagonistic?

Comment #56 - Posted by: MDMelissa at March 1, 2013 4:39 AM

No rings so I paid a visit to Fran this morning in 3:26

4:14 on 2/1/13
10:17 on 12/12/12

Comment #57 - Posted by: Shane G 6'3"/200/29 at March 1, 2013 4:40 AM

That's a ridiculously good position; something to aspire to, for sure. Impressive, Mr. Griffin!

Now I've just got to find out how many pull-ups and dips the kid has in him today (the MU, not to mention the MU to Forward Roll and the double kb ohs, isn't ready for prime time yet).

Comment #58 - Posted by: kcsportsdoc at March 1, 2013 5:17 AM

as rxd @ HCHS

12:49

Comment #59 - Posted by: Ferb 181# at March 1, 2013 5:22 AM

@ 28:27
90 pull-up
90 bar-dips

Comment #60 - Posted by: mohamed at March 1, 2013 5:35 AM

6 rounds
20 ring rows
15 dips
14:04

Comment #61 - Posted by: Jim R. M/50/5'8"/160 at March 1, 2013 6:08 AM

My take on the 3:1 dip/pull-up to muscle up ratio - don't do it. 90 dips and pullups is much higher work capacity than 30 muscle ups (to forward rolls in this case). If you can do 90 pull ups/dips in a reasonable time, then take the time of learning the SKILL of a muscle up, b/c you've obviously got the strength. I just think 90/90 is too much for the average person.

Comment #62 - Posted by: vikingblood81 at March 1, 2013 6:15 AM

90 pull ups, 90 dips (3 pull ups, 3 dips at a time)
11:58

Comment #63 - Posted by: Kris m/36/5'10"/170lbs at March 1, 2013 6:26 AM

as rxd @ myleo

12:14

Comment #64 - Posted by: Rob at March 1, 2013 6:44 AM

M/38/185/6 1

bench 3x5x185#
pull ups 3x5x25#
dips 3x5x25#

Comment #65 - Posted by: Adam Forsythe at March 1, 2013 6:47 AM

Today my friend Jason and I are tackling the Mighty Murph once again. 1mile run, 100 pull-ups, 1mile run 200 push-ups, 1mile run 300 squats. My last time 1:09 his 1:06.. 5 months ago.Today we're trying finish under the hour mark. Wish us luck! This one is for you Murphy!!!! God Bless! 3....2...1 GO!!!!

Comment #66 - Posted by: Antoinne at March 1, 2013 7:00 AM

M/41/5'9"/185
19:30
90 pull-ups, 90 dips (3+3 x 30 rounds)

Comment #67 - Posted by: jankka at March 1, 2013 7:05 AM

just learning muscleups...

30 with the lightest band assist i could find:

9:00

Comment #68 - Posted by: Mike A M/25/73"/198 at March 1, 2013 7:08 AM

M/32/5'10/82kg

Rx'd 8:45

Really pleased with the time, although I shredded my hands dropping through into the forward rolls.

Comment #69 - Posted by: Roly at March 1, 2013 7:26 AM

Almost nothing in the tank this morning.

Ate a banana, did my usual garage gym warmup...then 50 push-ups and 50 ring dips. Not for time.

Will regroup and be ready for tomorrow.

Comment #70 - Posted by: Playoff Beard at March 1, 2013 7:55 AM

No rings. Modified to 30 Bar MUs with a twist - everytime you drop off the bar, you do a 10 second L-sit. Hands are all messed up.

12:53

M/40/5'11/170

Comment #71 - Posted by: Ballelli at March 1, 2013 8:42 AM

4th crossfit session
90 pullups
90 parlallel bar tricep dips
39:59

Comment #72 - Posted by: Waylon at March 1, 2013 8:44 AM

90 assissted pull ups
90 assissted dips
11:38
F/32/5'3/115lb

Comment #73 - Posted by: Charity at March 1, 2013 8:46 AM

Yet another awesome picture!
A reminder that I need to step up my flexibility/mobility.

Comment #74 - Posted by: Augustus at March 1, 2013 8:56 AM

16:56

Comment #75 - Posted by: GBNT at March 1, 2013 9:19 AM

I'm still trying to get over yesterday's video! Surrounded by all those HOT women!!! Nicho is ready and lucky!

Comment #76 - Posted by: RT2713 at March 1, 2013 9:22 AM

10:10 Rx'd on rings

Loved this even with some slight dizziness from the forward rolls. Thanks, Pukie -- I was hoping for something interesting today.

Comment #77 - Posted by: Bill M. m/48/5'3"/135 at March 1, 2013 9:38 AM

Did Elizabeth w/ dips as the third leg of the rounds. scaled cleans to 110# since i struggle w/ the rack position and haven't been able to stretch through it. 12:30

Comment #78 - Posted by: murphinator - M/5'10"/190/38 at March 1, 2013 10:19 AM

30 muscleups only (pudded out on the forward roll part after about blowing out my shoulder on the first try)
7:22

Comment #79 - Posted by: SB at March 1, 2013 10:20 AM

M/36/5'7"/170

90 pullups, 90 dips=19:12!

Comment #80 - Posted by: Guns76 at March 1, 2013 10:21 AM

sub 20lbs vest pullup right into a dip...
30 15mins

Comment #81 - Posted by: cadre5 at March 1, 2013 10:21 AM

M/42/192
Muscle up transitions, 14:59. I can do pull ups and i can do dips i just cant get this muscle up. I do not believe its a strength issue i think its more flexibility with shoulders. Anyone else have this problem?

Comment #82 - Posted by: Rshert at March 1, 2013 10:32 AM

30 muscle ups for time
11:54

Comment #83 - Posted by: Jonblaze at March 1, 2013 10:58 AM

30 jumping MUs 7:57

Comment #84 - Posted by: brittk at March 1, 2013 10:59 AM

m/18/185/5'11"
did 15 in 7:11

Comment #85 - Posted by: Ryan Richard at March 1, 2013 11:11 AM

can only do 1 muscle up in a row, and only have a bar no rings. and no room to roll. since on the run 5k day i did a tabata, i did 5k today instead got 31:02. pretty terrible time, need to step up my running

Comment #86 - Posted by: Josh M/20/184lbs/5'6" at March 1, 2013 11:21 AM

Mighty Murph accomplished with two pr's. myself m/37/190 54 min Jason m/38/172 53min!!!! Both pr's by more than 10 min. Thank you Zone Paleo... But more important the thank you Muprhy for giving the ultimate sacrifice for our country! God Bless

Comment #87 - Posted by: Antoinne at March 1, 2013 11:46 AM

As rx'd 11:43

Comment #88 - Posted by: do1/M/34/5'11"/160lbs at March 1, 2013 11:59 AM

m/43/163
10:24 as rx'd - dizzying

Comment #89 - Posted by: Seth H. at March 1, 2013 12:30 PM

3 rounds
15 PullUps
15 Dips
15 Box Jumps
8:05
Good Workout
Then
50 Weighted Sits

Comment #90 - Posted by: dyagg at March 1, 2013 12:32 PM

sub'd 3 pulls up and 3 dips for 1 mu

12:24

Comment #91 - Posted by: Derrick at March 1, 2013 12:34 PM

7:52 as Rx'd
http://www.youtube.com/watch?v=xw0hRGZgag0

Comment #92 - Posted by: Jetté 43/M/5'11"/175 at March 1, 2013 12:46 PM

7:39 RX

Comment #93 - Posted by: Rickard Olsson at March 1, 2013 12:47 PM

10 min.

People that can do muscle-ups are demi-gods!

90 gravitron pull-ups, 90 gravitron dips. Full range of motion for all. Did the WOD during my lunch hour.

Comment #94 - Posted by: Stephanie F/45/130/5'2" at March 1, 2013 12:49 PM

M/26/5'10"/180
8:55 as rx'd
Disorientation more of an issue than muscle fatigue. Did first 7 unbroken but could only string together 2-3 at a time before getting super dizzy.

Comment #95 - Posted by: Andre Crews at March 1, 2013 12:56 PM

used PUs and dip sub - 19:39 (could have been much better, took 1 min breaks ever 5 so my shoulder work)

other notes - squat cleaned 185lb(pr by 20lb :) )

Comment #96 - Posted by: Greg W./22/6'4"/190 at March 1, 2013 1:13 PM

Yikes! Did the 90/90 pull-up/Dip stopped timing took forever most of the pull-ups i had to do assisted haven't figured out the kipping yet

Comment #97 - Posted by: Chuck at March 1, 2013 1:31 PM

5:29 RX

Comment #98 - Posted by: Jon S. at March 1, 2013 2:13 PM

9:20

Comment #99 - Posted by: mlt at March 1, 2013 2:30 PM

no front rolls
17:20

Comment #100 - Posted by: Brett C. m/31/6'0"/175lbs. at March 1, 2013 2:32 PM

My best day as a crossfitter today. After two years of dreaming of being able to do a muscle up, I did my first one today. STOKED!!!!

Comment #101 - Posted by: Andy R. at March 1, 2013 2:37 PM

Disappointed with myself after this one as ceiling to low in gun to do muscle ups decided it can't be put off no more I've gotta start doing these, so spent all evening going round parks in the freezing cold looking for kids jungle gyms to try them on and no joy at all :(

Comment #102 - Posted by: Dan Phillips at March 1, 2013 2:43 PM

90 pullups
90 dips
12:45

Comment #103 - Posted by: scfd1_9607 at March 1, 2013 2:45 PM

M/36/5'4"/142lbs
Just did 30 MU For time
5:07
Then did a workout from hybrid athletics sight
"Vladimir"
100 DU, 50 push ups, 75 DU, 30 push ups, 50 DU, 10 push-ups, 50 single arm dumbbell press. Used 30 lb db.
Done in 8:00

Comment #104 - Posted by: Matt Burritt at March 1, 2013 2:52 PM

M 21/185#/5'11"

I set up my rings today and got my first mu ever. Practiced some more until my shoulders felt funny and called it a win.

Comment #105 - Posted by: Damon S. at March 1, 2013 3:21 PM

Rxed @ 915 first week of crossfit

Comment #106 - Posted by: Mike spinks at March 1, 2013 3:23 PM

M/31/200/72

90 PU's
90 dips
14:20

Did this by doing as many unbroken pu's as possible followed by the same with ring dips. And back and forth until I reached 90 reps for each. No room in garage to do bar MU's and rings hang from bar, so all MU's would have had to be strict L-sit mu's. good workout, even though I would much rather have done the prescribed wod.

Comment #107 - Posted by: SeanP at March 1, 2013 3:32 PM

13:42
10 rounds
3 jumping MU (rings a 1,62m)
3 bar pull ups

Comment #108 - Posted by: lucio1928,M/41/184cm/98kg at March 1, 2013 4:05 PM

Andy R.-Congratulations on your first MU!

Many more to come.

Jette- you make it look easy. I will get my try tomorrow.

Comment #109 - Posted by: Kevin C. (M/53/5'11"/175) at March 1, 2013 4:11 PM

Matt in the pic is a great coach too! Congrats on making the Main Page, pretty cool and well deserved.

Comment #110 - Posted by: Carterh at March 1, 2013 4:11 PM

Comment #101 - Posted by: Dan Phillips
re: ceiling too low to do muscle ups.

OK, same problem. "solved" it by cutting the drywall between the ceiling joists in my garage. Anchored the ring straps to a 2x4 mounted to the higher elevated ceiling joists which are 2-3 feet higher than the horizontal ceiling joists.

In winter, I keep a sheet of plywood covering the gap to prevent heat 'chimney effect'. In summer, I keep it open to promote cooling 'chimney effect'.

Die hard?

Comment #111 - Posted by: Skippy John Jones at March 1, 2013 4:19 PM

90 dips 90 pull ups
24:17

Comment #112 - Posted by: bgoz 23/175/6'1" at March 1, 2013 4:34 PM

120 pullups 120 dips

4 x 30

19.37

Comment #113 - Posted by: controlfreak at March 1, 2013 4:47 PM

M/31/5,8/189

22:34 rx'd

Comment #114 - Posted by: david rochon at March 1, 2013 4:58 PM

I have to say Iam always encouraged by many of the comments that are posted... and have continued to learn much.... But it seems that this workout has exposed a weakness w/many crossfitters... The MU is a fundemental movement to CrossFit. There is nothing wrong w/being new and not having the skill yet. But this is really a skill based movement that most crossfitters should have under their belt. Not dancing around it.

Comment #115 - Posted by: blake at March 1, 2013 5:01 PM

5:47 without forward roll...PR

Comment #116 - Posted by: fathertyme 34/m/6'/175# at March 1, 2013 5:39 PM

Jumping muscle ups no roll
15 min.

Comment #117 - Posted by: Chuck B 55/5'11"/165 at March 1, 2013 5:48 PM

F/51/5'6/120
20 muscle up progressions 4:45
25 dead hang pull ups 7/5/4/4/4

Comment #118 - Posted by: D.S. at March 1, 2013 5:59 PM

@ Comment #100 - Congrats Andy R. !!!!!!!!!!!!

Comment #119 - Posted by: Jon S. at March 1, 2013 6:01 PM

There's a typo on Rory's shirt

Comment #120 - Posted by: Steve at March 1, 2013 6:21 PM

Rx'd
8:22

Comment #121 - Posted by: phill 37deg21'41"N 118deg23'43"W at March 1, 2013 6:53 PM

No roll.
Subbed 90 pull ups & 90 bar dips for 30 muscle ups

13:09 (90 pull ups & 90 bar dips)

Comment #122 - Posted by: Saganamooo at March 1, 2013 7:04 PM

No forward roll just 30 muscle ups for time: 9:32. First go around with that one.

Comment #123 - Posted by: Kurt M/39/185 at March 1, 2013 7:07 PM

@ Andy R and @ Damon S, congratulations!!!
@ Jette, you are killing it, hopefully you are competing this year, I have been chasing you for almost 2 years now.
Spent the time learning the forward roll, into next muscle up, all three of us got doubles and triples in a row! Only 1 set of rings, no timer set, but lots of work accomplished.
As rx'd
Matt, Brock, Seb. 30 MU with forward roll
What a fun workout today. Upper body and core smoked!!!!!

Comment #124 - Posted by: sebastian m/44/177/6'2" at March 1, 2013 7:25 PM

8:55
RxD

Comment #125 - Posted by: Jake Kiddoo at March 1, 2013 7:32 PM

I would live to try muscle ups but don't have rings.
90 pull-ups/ 90 dips
13:58
Followed by
5k on treadmill
30:45

Comment #126 - Posted by: Brad Evers at March 1, 2013 7:36 PM

6:06 Rx'd

* ten sets of three.

Comment #127 - Posted by: MarcusG 5'9" 165 32yo at March 1, 2013 7:50 PM

30 weighted PU's - 44lb KB
30 dips

8:35

Comment #128 - Posted by: texinma (m/44/5'7/150) at March 1, 2013 8:13 PM

11:15

Subbed 60 pull-ups and 60 dips

Comment #129 - Posted by: Brett (24/M/188cm/77kg) at March 1, 2013 8:35 PM

9:42
home

Comment #130 - Posted by: Mik at March 1, 2013 9:01 PM

90 pull-ups 90 bar dips 30 x 3; 60 cartwheels :)
18:42

Comment #131 - Posted by: JBR at March 1, 2013 9:35 PM

45/m/176cm/73kg

As rx'd (yesterday, filter swallowed my post)

8:09

Forward roll felt easy, but my time was more than 2 minutes slower than my 30 muscle up PR.
Had to re grip after each rep, because the ring straps get twisted from the forward roll, maybe that's where all the time went.

Comment #132 - Posted by: Memuc at March 2, 2013 2:00 AM

Bet most folks didn't even realize the front of Rory's shirt read "Strenght" (with the "h" before the "t"). Made me pull out Mr. Google...didn't even realize it was a "thing."

Comment #133 - Posted by: DHud at March 2, 2013 2:25 AM

Subbed 3 pull ups and 3 dips for 1 MU. 70lb assist until 80 pull-ups. For the last 10 I went to a 90 lb assist, and did 2 sets of 5. Hands are blistered and muscles are sore. I will definitely invest in rings, and practice the technique on off days. I didn't time myself, but it had to be over 30 mins.

Comment #134 - Posted by: Majord at March 2, 2013 3:03 AM

Rshert @Comment 81: I feel your frustration! Almost 3 years doing CF and still can't do a MU. All done at home - will need some coaching.

19:58
90 Ring Pull-ups
90 Ring Dips

Did them three at a time alternating 3xPull-ups then 3xDips.

Comment #135 - Posted by: Rowan M/48/5'5"/154 at March 2, 2013 4:08 AM

M/47/180

Just 30MU

6:59

Comment #136 - Posted by: Cosmo at March 2, 2013 4:53 AM

23:03. Jumping pullups, jumping ring dips with control cause at to.

Comment #137 - Posted by: Elliott Harding at March 2, 2013 5:52 AM

coming back to these after long layoff and additional pounds gained

only did 10 but it took me 5:00 minutes

thanks

Comment #138 - Posted by: mikeyb m/52/184 at March 2, 2013 6:56 AM

2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.

Comment #139 - Posted by: gs at March 2, 2013 7:11 AM

16:53 rx'd

a little dizzy, but eventually got the hang of it.

Comment #140 - Posted by: mtvet at March 2, 2013 8:25 AM

Rest cycle
Shift Change
M/55/72”/210

Comment #141 - Posted by: Pete In Sun City at March 2, 2013 9:54 AM

16:40

First 13 with the forward roll. Then, after losing my grip, and almost falling on my head, did the last 17 with regular dismount.

Comment #142 - Posted by: Kevin C. (M/53/5'11"/175) at March 2, 2013 10:46 AM

16:40

Comment #143 - Posted by: Kevin C. (M/53/5'11"/175) at March 2, 2013 10:54 AM

M/43/5'8"/176

Rxd 4:30

To the whiners/beginners: This is essentially a rest day.

To those w/o rings: $65...this is your showstopper?

Comment #144 - Posted by: Jon Craig at March 2, 2013 10:57 AM

Best rope climb class I've ever seen. The progression is awesome! Thanks

Comment #145 - Posted by: Ted at March 2, 2013 11:02 AM

43/m/185

200 pullup burpees

100
rest 5 min
50
rest 5 min
50

Total time with rest 31:07

Comment #146 - Posted by: JackM at March 2, 2013 1:15 PM

9:37 as rx'd
Needed a bit more space to do these, but it was fun.

Comment #147 - Posted by: MAGNUS M/27/5'8/160 at March 2, 2013 1:52 PM

M/22/5'11"/184.6

8:34.8

30 bar muscle ups. no forward bail. hands destroyed.

Comment #148 - Posted by: Miles Forks at March 2, 2013 6:13 PM

Good one!

Comment #149 - Posted by: JohnH at March 2, 2013 7:18 PM

Can't muscle up, so worked on ring dips. 30 ring dips, much pain. took around 30 minutes.

Comment #150 - Posted by: Harry King at March 3, 2013 1:23 AM

90 pullups no kip
90 dips
18:08

3/3
30 min airdyne

Comment #151 - Posted by: EVQ at March 3, 2013 8:02 AM

I CAN DO MUSCLE UPS!!!! YAY!!!!
15 MU, about 50 attempts.
Wrist is jacked, ripped open the skin on my palm, which is why I stopped. But, I did it!!!
M/29/5'9"/165

Comment #152 - Posted by: TSMaxwell at March 3, 2013 7:51 PM

M/40/5'11"/205

60 squat muscle-ups for time.

11:40

Comment #153 - Posted by: Jose-Luis Morales at March 4, 2013 9:42 AM

I am a moron...
90 pull-ups
90 dips
AND

90 forward rolls on the wrestling mat.

Took me about 21 minutes, but I can't be sure cause I couldn't really focus on my watch for a few minutes after. Guess I might want to take a little closer look at the WOD before I charge in next time... At least nobody was watching.

Comment #154 - Posted by: Dave at March 4, 2013 11:38 AM

13:20
Only did jumping muscle ups. Had rings 2" above head.
Followed it with 15 "skin the cat" moves until I got queasy.

Comment #155 - Posted by: PW56 at March 4, 2013 6:36 PM

No rings and probably would've broke my neck if I tried that...did 30 MU's at DSU 3 pulls and dips for each

19:10

Comment #156 - Posted by: cleveland at March 5, 2013 9:45 AM

As rx'd 5:13

Comment #157 - Posted by: D Rock -m- 37 - 170 -5'8 at March 5, 2013 2:00 PM

15 as Rx'd
15 with regular dismount for safety, high rings, no spotter,grip fatigued.
13:23

Comment #158 - Posted by: vic* at March 5, 2013 5:12 PM

M/30/6'5"/220

9:31, rx

Comment #159 - Posted by: JB at March 5, 2013 10:46 PM

Done without the forward roll. 7.42

PR with 30 muscle ups for time, can probably do it faster next time. forward roll is do-able as well. Just left it out because of slanted landing.

23/m/5'11"/175

Comment #160 - Posted by: Logan S at March 6, 2013 8:29 AM

m/39/5'9/179
CFWU-3. Monkey touches 3rd. No dips. Superman. Burgener. DU.
11:28
All singles. Bob helped w forward roll tech. Start forward bail right after coming down from full ext. Turn rings outward, keep stomach tight & legs tucked.

Comment #161 - Posted by: jrm at March 6, 2013 6:46 PM

M/30/180cm/74kg

8:23

Comment #162 - Posted by: ukr17 at March 7, 2013 12:41 PM

Выходы на кольцах еще не умею, потому отжимания

6,7,8,9,10

Comment #163 - Posted by: Roman-Sibir at March 8, 2013 9:35 PM

scaled to toe assist MU, not timed

catching up on WODs continues

Comment #164 - Posted by: Nathan m/165#/1979/ since 2008 - at March 9, 2013 11:16 AM

31:52

Comment #165 - Posted by: myles456 at March 9, 2013 4:19 PM

90 inverted row. 90 dips: 11:35

Comment #166 - Posted by: John at March 10, 2013 8:39 AM

18'14"

Comment #167 - Posted by: RAD at March 13, 2013 4:35 PM

52/m/185

Off day. 12:04 w/o FR, FT

Comment #168 - Posted by: denob at March 19, 2013 6:23 AM

did max reps muscle-ups in 8 minutes.

15 reps

Comment #169 - Posted by: Manchild at March 20, 2013 6:00 AM

8:24 individually on pull up bar

Comment #170 - Posted by: zenoperegrinus at August 18, 2013 8:51 AM

CFWUx1
11:07 

Comment #171 - Posted by: Doug at December 22, 2013 12:10 PM

When will the CF community embrace a real tried and tested technique for rope climbs? The Royal Marines are the masters of this and it will destroy any other technique for efficiency. It's all about squeezing the rope between your knees, the rope runs through your legs across the feet.

Comment #172 - Posted by: Olly Osborne at February 27, 2014 12:12 PM
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