June 14, 2013

Friday 130614

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

Post time to comments.

Compare to 051005 and [video]

2013CFGR_LA_PostME7_GroupPhoto_th.jpg

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Latin America Regional, after Event 7.


CrossFit Tour: Big Sky, Montana, August 16-18, 2013 - video [ipod] [mov] [HD mov]


Darrick Bourgeois's muscle-up - [ipod] [mov]

Posted by Pukie at June 14, 2013 5:00 PM
Comments

Darrick's muscle-up video was THE BEST I've seen yet. Oh my God, yes!

Comment #1 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 5:19 PM

Hi all, I'm relatively new to crossfit (5 months) but hooked for life after the first workout. One thing I can't figure out (and I've tons of articles on crossfit.com) is if there are any crossfit exercises that work the obliques. If anyone knows of some, I'd love to know which ones target those.

Comment #2 - Posted by: Chris R at June 13, 2013 5:22 PM

I will not credit Darrick with his muscle-up. I will credit his beard. Beard = momentum = epicness squared. Its science! Awesome job DarrickBeard!

Comment #3 - Posted by: Noel at June 13, 2013 5:25 PM

When I nail my first muscle up I'm going to react just like that. Good job !!!!!

Comment #4 - Posted by: Danny cast at June 13, 2013 5:32 PM

Awesome muscle up video. I agree, if I had a beard that large I could do muscle ups all day to. Lol

Comment #5 - Posted by: hollyhog at June 13, 2013 5:50 PM

So what's a good sub if you are not yet able to do a muscle-up?

Comment #6 - Posted by: jab at June 13, 2013 6:18 PM

I can't do muscle ups. What do I do?

Comment #7 - Posted by: Sage at June 13, 2013 6:19 PM

@ #5

I believe the FAQs page says you have to do 3 pull-ups and 3 dips for each muscle up.

Comment #8 - Posted by: Daniel M at June 13, 2013 6:48 PM

That video of Darrick was hilarious! This WOD looks like a blast... Can't wait until tomorrow!

Comment #9 - Posted by: Matt H. at June 13, 2013 6:57 PM

Oh the blisters

Comment #10 - Posted by: Aaron at June 13, 2013 7:08 PM

Sorry #5, I meant #6 post, and #7

Comment #11 - Posted by: Daniel M at June 13, 2013 7:11 PM

Ha! Darrick's video made my day.

May you never lose that enthusiasm! Totally awesome!

-Boz

Comment #12 - Posted by: Adrian Bozman at June 13, 2013 7:34 PM

@Boz, so great to see you post here. You were one of the trainers at my Level 1 Cert back in June 2008. It's very cool to see how far CF (and you) have come since then. Cheers! http://www.crossfit.com/mt-archive2/SJPDCertGroup080625.html

Comment #13 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 8:02 PM

Agree with everyone else.
When I finally get my first MU, that is how I'm goig to react.
Loved it!
Boz--you rock! Thank you for all you do for us garage CF'ers.

Comment #14 - Posted by: Mike Andridge at June 13, 2013 8:16 PM

@ #11 Thanks Daniel.

Comment #15 - Posted by: jab at June 13, 2013 8:16 PM

@Boz, wish you and Coach posted here more often. Nice to know you guys are still around.

@6 & 7, yes, 3 pull ups and 3 dips. I think the 3:1 ratio is more difficult than a muscle up, but there is a reason for that sub ratio. Part of that is supposed to be motivation to get us to learn the muscle-up so we can do less reps. The other part is to make us stronger so we can get a muscle-up. Also, work on transitions as skill work prior to the WOD.

Comment #16 - Posted by: G at June 13, 2013 9:28 PM

I just nailed my first muscle-up this past Sunday. I guess I'm not quite as good at expressing myself but Darrick did a good job of capturing how I felt on the inside!

Comment #17 - Posted by: Joad at June 13, 2013 10:09 PM

performed 10 sets of 10 reps of barbell squats w 225 lbs in 14:45 , Then completed "FRAN" as Rx'd in 4:19, a new PR. I hadn't done FRAN since last summer when I had a time of 12 min flat. Have been crossfitting for a year. What a difference a year makes! M 6'2" 212 lbs

Comment #18 - Posted by: wyatt rush at June 13, 2013 10:45 PM

Will that be 45 lbs each hand or total?

Comment #19 - Posted by: Nakko at June 13, 2013 11:11 PM

M/32/5"8/200

10.15

suggest learn what workout to do muscle-ups? Now I have not done.

Comment #20 - Posted by: tim at June 14, 2013 1:08 AM

Is that 45 in each hand?

Comment #21 - Posted by: Benny(M/31/6'0"/205) at June 14, 2013 1:27 AM

I don't get why it's so tough to do a muscle up or really why doing your first one is such a big deal. A couple of months ago HQ posted a video of a guy nailing a muscle up on his first try who was not even a CrossFitter.

This guy looks like an athlete, and like he could just bang them out like Greg. Was it really his first one? What's the deal?

I mean, they are definitely not easy but I was able to do one a few weeks after starting CrossFit.

Comment #22 - Posted by: Shawn at June 14, 2013 3:25 AM

M/47/180

Subbed95lb barbell

12:14

Comment #23 - Posted by: Cosmo at June 14, 2013 3:34 AM

15-12-9 reps
30# Dumbbell Thrusters
30-24-18 reps
Pull-ups
Ring Dips

29:25

Comment #24 - Posted by: Joe Northside m/34/70"/200 at June 14, 2013 4:33 AM

Absolutely epic MU! Reminds me of Col. Dan's first MU at Old Towne back in the day.

Comment #25 - Posted by: bingo at June 14, 2013 5:26 AM

6:24 subbed 1:1 pull-ups + dips

Comment #26 - Posted by: Tyler Scott at June 14, 2013 5:30 AM

After yesterday's workout the muscle-ups will be tough

Comment #27 - Posted by: Aaron Lock at June 14, 2013 5:49 AM

14:21 rx

Comment #28 - Posted by: fathertyme 35/m/6'/175# at June 14, 2013 6:06 AM

I'm new to the Crossfit comunity.
This was my first crossfit workout, normally I just do regular fitness. I've expierienced that this is way more intens!
I can't do muscle ups so for every muscle up I did 1 pull up and 1 dip.
My time was 14:43.
Greetz from The Netherlands!

Comment #29 - Posted by: Rick Raven at June 14, 2013 6:14 AM

30-24-18
Wall ball (20#)
Pull ups
Dips
15:23

dips got a little sloppy at the end of each round

Comment #30 - Posted by: Jim R. M/50/5'8"/160 at June 14, 2013 6:24 AM

40:00

Not sure what the exact time was I forgot to hit the stopwatch when I finished and was almost finished with putting thing up when I finally hit stop.

Comment #31 - Posted by: BW at June 14, 2013 6:25 AM

M/42/250

subbed 20# for 45#
subbed 3 pull-ups/3 dips for every 1 muscle-up, machine assisted

28:28

Haven't participated in any crossfit activities since I returned from Afghanistan last October. Going to feel this one! Felt good though!

Comment #32 - Posted by: jab at June 14, 2013 6:27 AM

Finished day 5 @ 22:43
45 lb db, 3 pullups and 1 ring dip sub

Time was disappointing but I have to remember to accept where I am at and work to get better, which is a process. I have learned that I sometimes I use "All or Nothing" (black and white) thinking. Kind of goes along with perfectionism, atleast in my case. It served me well for many years, especially in my youth. But now it tends to be a negative. I want to do everything the best compared to others. That is not reality. I am learning to live in shades of grey and accept that somewhere in the middle is ok. If I stay in "All or Nothing" thinking then my tendency is to obsess about it hoping to get it perfect or not do it at all because I don't think I can do it to the level I should. The brain is a crazy organ.

Ted, thanks for your concern on professional help. I believe strongly that counsel/cognitive therapy is a very important piece of recovering from depression. I am utilizing that sort of help.

Comment #33 - Posted by: Rob Hole M/45/5'10"/180 at June 14, 2013 6:33 AM

F/51/5'6/120
25# dumbbells
11:24
Muscle up progressions

Comment #34 - Posted by: D.S. at June 14, 2013 6:37 AM

M/23/5'11"/182.3

18.09.2

45# DB thruster
3 pull ups + 3 dips per X'd MU.

still not able to do MUs at the gym I am using for the summer. Good workout though.

Comment #35 - Posted by: Miles Forks at June 14, 2013 6:39 AM

Dude made that muscle up look easy!!! Great job!!!

Comment #36 - Posted by: Doug at June 14, 2013 6:44 AM

Chris R. - you answered your own question. Tons of research produced no information on CF exercises that target the obliques. That's because there are no such exercises. Do the WODs and your obliques will be just fine.

Comment #37 - Posted by: LA at June 14, 2013 7:20 AM

6:20
45# DB - chins - dips

Comment #38 - Posted by: mike vinson at June 14, 2013 8:01 AM

13:13 RX'D

Comment #39 - Posted by: Ortiz at June 14, 2013 8:04 AM

7:19.9

35# DB Thrusters
Just pull ups instead of muscle-ups.

Comment #40 - Posted by: Ben at June 14, 2013 8:11 AM

M/35/5'9"/160

As rx'd

14:50

Comment #41 - Posted by: Antun Karlovac at June 14, 2013 8:12 AM

@Chris R Your obliques are stabilizers included in the muscle groups labelled "core." You should be working these basically every workout to stabilize your spine. If you really want to feel them try a workout with waiter walks.

Comment #42 - Posted by: Arik at June 14, 2013 9:18 AM

Total Make-up: 660

225
120
315

Then WOD:

13:40 at 35lb DB

Comment #43 - Posted by: james.patrick [M/51/66"/135] at June 14, 2013 9:34 AM

15:50

Comment #44 - Posted by: Ukkrew at June 14, 2013 9:39 AM

2013-06-14: Sub rounds 3/3. 12rnds@13:29, 15@20:26.

Comment #45 - Posted by: gs at June 14, 2013 9:52 AM

15-12-9
#30 Dumbbell Thrusters
45-36-27
Pull Ups chair assisted
Chair dips

24:17

44M/5'9"/199

Comment #46 - Posted by: Greg Spring at June 14, 2013 9:56 AM

m/43/5'8"/180

15 95# thruster
30 ring pull ups/ring dips
12 95# thruster
24 ring pull ups/ring dips
9 95# thrusters
18 ring pull ups/ring dips

19:21

hopefully I'll get a mu before I'm 44

Comment #47 - Posted by: Mike Andridge at June 14, 2013 10:23 AM

@#16 Wyatt Rush...

That's impressive... especially doing Fran immediately afterwards.

Comment #48 - Posted by: chris colbow at June 14, 2013 10:33 AM

26:39

Comment #49 - Posted by: Pacers at June 14, 2013 10:37 AM

26:39

Comment #50 - Posted by: Pacers at June 14, 2013 10:38 AM

10:12 rx this was rough

Comment #51 - Posted by: DirtyD at June 14, 2013 11:02 AM

3:11 I like this short one

Comment #52 - Posted by: Mack at June 14, 2013 11:07 AM

M/26/5'11"/175

11:57 Rx

Comment #53 - Posted by: David H at June 14, 2013 11:16 AM

Exactly how I felt when I did my first muscle up!

Comment #54 - Posted by: Brandon at June 14, 2013 12:15 PM

No gym/weights available today.
Did "Murph" - for time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Time - 35:48

Comment #55 - Posted by: fargingbastige (M/46/6'0"/195) at June 14, 2013 12:32 PM

M/37/168
31:08
only my second day of Crossfit subbed MU
with 3 pull ups and 3 dips for each MU

Comment #56 - Posted by: Anger Ranger at June 14, 2013 12:59 PM

23:45
subbed 20# dumbbells for 45#
subbed 3 dips and 3 pull ups for each muscle-up
used gravitron with 48 pounds supported for the first set, then 52 pounds

Just when I think a WOD will feel easy, I get served.

Great job as usual, D.S.!

Comment #57 - Posted by: Glorybelle (F/43/5'5/134) at June 14, 2013 1:41 PM

M/32/200/72

15-12-9

45# DB thrusters
Burpee dips(not rings)

8:28

Biceps were hurting way too much from some extra stuff done this week and the thought of any pulling exercise made me want to cry.

Comment #58 - Posted by: SeanP at June 14, 2013 1:50 PM

M 42/185/6'0"
9.37. Jumping muscle ups.

Comment #59 - Posted by: Mike at June 14, 2013 1:52 PM

Holy crap, I can hardly write, my arms are so tired!

F/33/145/5'9"

I did the db thrusters w/ 25lb dumbbells, just shy of 70% of the RX'd weight

I had to sub, as usual, for pull ups
I did weighted dips (45 reps w/ 10lb plate) lat pull downs (53 reps @ 70lbs), bicep curls (53 reps @ 25lbs), overhead cable tricep extensions (36 reps @ 20lbs), and cable delt extensions (27 reps @ 25lbs) <---all in an effort to strengthen my pull-up muscles. I'm spent.

Comment #60 - Posted by: Sarah at June 14, 2013 1:58 PM

RX'D 11:21. 24kg Kettlebell (55lbs)didn't have DB

Comment #61 - Posted by: Kyle at June 14, 2013 2:08 PM

I love this WOD. Wish I didn't have a bum knee otherwise I'd be all over it. Go get em CrossFitters!!! Do work!

Comment #62 - Posted by: Daniel Liley at June 14, 2013 2:10 PM

18:24

30# thrusters
Subbed 3 pulls ups/3 dips for each MU. That's motivation to get that MU!!

F/42/127/5'9"

Comment #63 - Posted by: Trina at June 14, 2013 2:47 PM

50# db 28:49

Comment #64 - Posted by: jack m/31/5'11/165 at June 14, 2013 3:08 PM

15-12-9 20 kg dumbell thrusters
45-36-27 pullups/dips

18.25 min.

Still cant get a muscle up. the sub for them is a killer.
Great workout

Comment #65 - Posted by: Seamus (29/m/183cm/95kg) at June 14, 2013 3:22 PM

8:15 rx'd

Comment #66 - Posted by: LMev at June 14, 2013 4:08 PM

Subbed 3:1 pull ups/dips for muscle ups
Thrusters as rx'd

16:28

Comment #67 - Posted by: Rowan M/48/5'5"/150 at June 14, 2013 4:09 PM

10:20
i dont have dumbells so i did it with a 75# bar and bumpers and dips cause i cant do muscle ups yet.

Comment #68 - Posted by: Ryan at June 14, 2013 4:10 PM

Scaled to the Pack

15-12-9 45 lb thruster
30-24-18 Pull ups and dips
22:40

Dips were real tough, went low.
M/40/6'2/190/

Comment #69 - Posted by: mhamiltoe at June 14, 2013 4:13 PM

M/36/5'4"/143lbs
As RX'd
13:28

Comment #70 - Posted by: Matt Burritt at June 14, 2013 4:17 PM

F/34/5'6"/137

9:10

mod's:
15lb db's
dips instead of muscle ups (30 and 40 lb assist)
1 kid along

Comment #71 - Posted by: MonkeybarMama at June 14, 2013 4:36 PM

12:04
seawall

Comment #72 - Posted by: DLong (M/37/5'10"/185) at June 14, 2013 4:41 PM

Subbed Pull Ups and Dips for Muscle Up. After looking at the comments, it seems as though a proper sub ratio is 3:1, so I'll keep it in mind for next time around.

5:59

Comment #73 - Posted by: Jeff at June 14, 2013 4:54 PM

Latin America has a region!?

Comment #74 - Posted by: Conor at June 14, 2013 5:00 PM

22:22 - almost as Rx'd. Used a 95# barbell instead. Did all thrusters unbroken but was unable to link MUs today and did all of them individually.

Had blisters on my hands from yesterday's WOD...now my wrists are tore up too (from the false grip on the rings)!

Haven't seen anybody answer the question of single DB or one in each hand yet. I believe it is meant to be 1 in each hand (2 total for 90# total).

Good job everyone. Power through it!

Comment #75 - Posted by: JC Reicor at June 14, 2013 5:10 PM

M/22/5'9"/165#

Rx'd 9:09
Left hand ripped on 10th muscle up of the 12 set, so I finished the 9 set with 9 pull-ups & 9 dips.

Comment #76 - Posted by: Miles at June 14, 2013 5:15 PM

25.30
95 lb barbell thruster
Sub 3x1 pu, ring dip

Comment #77 - Posted by: Bryan L at June 14, 2013 5:17 PM

M/23/5'6"/168

10:00
45lb DB, progression ring muscle-ups off the knees.

Comment #78 - Posted by: Kenbeh at June 14, 2013 5:31 PM

Modified
For time 30, 24, and 18 rep rounds of:
20kilo Kettlebell Snatch, alternating
Pull-ups/Push-ups
13:43
Être prêt
M/55/6’/210

Comment #79 - Posted by: Pete In Sun City at June 14, 2013 5:45 PM

M/35/6'3"/200

12:22

Comment #80 - Posted by: Ben S at June 14, 2013 6:04 PM

8:56 muscle up en barra

Comment #81 - Posted by: Agustin Depasquali at June 14, 2013 6:19 PM

M/40/72"/190
Subbed 3 pull-ups + 3 push-ups for each muscle up
All else as RX'd
19:06

Comment #82 - Posted by: Mike at June 14, 2013 6:19 PM

m/41/6/195
Light warmup - double unders for 3 min / one hand DB squat snatch practice / bar hangs

15-12-9
40# Thrusters
Sub'd
45-36-27
Pull-ups
Dips

22:06

Comment #83 - Posted by: Jeremy A. Olive at June 14, 2013 7:06 PM

Jumping muscle ups--9:54

Comment #84 - Posted by: Matt m/30/165/5'9 at June 14, 2013 7:07 PM

Subbed 95#(43.5kg) barbell thruster for dumbbell thruster

For time 15, 12, and 9 rep rounds of:
96 pound barbell Thruster
Muscle-up(from knees)

18:50

Comment #85 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 14, 2013 7:14 PM

As rx'd 11:07. Still working on stringing more muscle ups together.

Comment #86 - Posted by: Kurt M/39/185 at June 14, 2013 7:37 PM

23:30-24:00
Subbed 3 dips and pull ups for MUs.
20# dumbbells.

Comment #87 - Posted by: Glorybellel F/43/5'5/134 at June 14, 2013 7:56 PM

6.14 7pm @ Nana's gym:

Wup 10 lunge, 10 spider, 3x (5 push sit dip), 15-12-9 20# DB thruster, sit-ups = 2:55

2k row = 7:36.3

Comment #88 - Posted by: matt h 51 180# 3-9-11 at June 14, 2013 8:16 PM

M/14/5'8"/118

Did kipping bar muscle-ups cause i didnt have rings.

5:55

Comment #89 - Posted by: Gower Sun at June 14, 2013 8:53 PM

No dumbbells, used 95 lb barbell. Ring m-ups. Did 15 thrusters then it took 34:32 to finish first set of 15 m-ups,, so I stopped there.

Comment #90 - Posted by: J.Wood at June 14, 2013 9:01 PM

12:05 as rx'd
I did not have enough space to to the MUs which made them a bit more difficult.

Comment #91 - Posted by: MAGNUS 27/5'8"/160 at June 14, 2013 9:27 PM

M/17/160
37:51
subbed MUs for rounds of 45 36 and 27 pull ups and dips.
Need desperate gymnastic advice as far as pull ups go. Just started crossfit literally 5 days ago...by myself lol.

Comment #92 - Posted by: Junior at June 14, 2013 9:47 PM

I like when he gets SO excited that he shakes his legs uncontrollably like a little kid! Pure joy! ;-)

Comment #93 - Posted by: Greg at June 14, 2013 10:53 PM


9:14
95# barbell thrusters in basement, m.u.in garage.

Comment #94 - Posted by: ART/M44/5'5"/150 at June 15, 2013 3:45 AM

18:36 as r'd. MUs slow -- had to start just above from knees given clearance.

Comment #95 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at June 15, 2013 4:20 AM

Finished Wod
45 lbs DB (each hand) thruster
Pull-up bar muscle ups( no rings available)
19:32

Brand new to crossfit only a month into it an i love it

Comment #96 - Posted by: Yamil J Cruznavaro at June 15, 2013 5:43 AM

M28/174/5'11

24:04 RX - most muscle ups i've ever done!

Comment #97 - Posted by: Matt at June 15, 2013 6:23 AM

11:00

Comment #98 - Posted by: Dan at June 15, 2013 7:53 AM

28:20
Subbed 4 x pull up & 4 x dips, for muscle ups.

Comment #99 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 15, 2013 8:02 AM

11.00

95# BB thruster sub

Comment #100 - Posted by: dh at June 15, 2013 8:02 AM

M/42/5'11/225
Scaled:
15-12-9
40# Thrusters
Ring Row to Ring Dip

7:50

Comment #101 - Posted by: MannyF at June 15, 2013 8:21 AM

M/35/5'10"/173

15-12-9 reps of
95 pound barbell thruster
3x pull-ups
3x ring dips

12:39

Comment #102 - Posted by: Gavin at June 15, 2013 8:39 AM

As Rx 14:08

M/168#/6'/39 yrs

Comment #103 - Posted by: britishfireman1 at June 15, 2013 9:46 AM

f/43/180/5'10"

Can't do muscle-ups and can hardly do chest to bar pullups and dips... so did the following

15 thrusters with two 1 pood kettlebells
15 chest to bar pullups (sets of 3)
15 ring dips (sets of 3)
12 thrusters
12 pullups (6 chest to bar, 6 regular)
12 ring dips (sets of 3's and 2's)
9 thrusters
9 pullups (1 chest to bar, 8 regular)
9 dips (sets of 2's and 1's)

21:29

slow... but that's to be expected when each rep is close to a max effort.

Those kb thrusters kill the core. Whew! But... they're much nicer on the shoulders than bar and dumbbell thrusters.

Should 13.5 appear in the open next year, I vow to do more than 10 chest to bar pullups.

Comment #104 - Posted by: JuliePlatt at June 15, 2013 11:57 AM

Didn't have rings...95 pd barbell and Subbed 1:1 pullups and dips
9:15

Comment #105 - Posted by: djward3 at June 15, 2013 2:04 PM

19:50 - 35lbs & 3 pull-up/3 dip per muscle up. Gotta lose those buttercup wings.

Comment #106 - Posted by: James/M/46/6'/220lbs at June 15, 2013 10:25 PM

Can't do muscle ups + don't have drum bells. So I did a modified FGB.
20 Box jumps (24")
20 sumo high lifts
20 push press
20 wall ball
20 (cal) row
X 3
27:04

Comment #107 - Posted by: Rrrrrrrrraaaaannnddddyyy at June 16, 2013 4:28 AM

M/42/192/6'
35# dumbbell and muscle ups till i cound do any switched to just pulls on the rings.

17:34

Comment #108 - Posted by: Rshert at June 16, 2013 7:55 AM

M/43/5'8"/176

Rxd at 8:05

Comment #109 - Posted by: Jon Craig at June 16, 2013 1:16 PM

26 / M / 5'9" / 140lbs

Subbed 30lb dumbbells, bar muscle-ups

26:22

Hit the MU wall in round 3... Maybe I should have switched to pull-ups and dips at that point.

Comment #110 - Posted by: BC at June 16, 2013 2:00 PM

12-9-6

35# dumbbell thrusters
Muscleup Progs (little jumps)

12:53

Comment #111 - Posted by: Sinal M/34/5'9"/213 at June 16, 2013 3:40 PM

Sweet muscle-up bro. Keep it up.

Comment #112 - Posted by: Gabe at June 16, 2013 4:35 PM

15:04. subbed 2/2 of PU/Ring dip for the MU at work. Also screwed up and did 15 thrusters instead of 12 on the 2nd round. Guess I was hypoxic.

Comment #113 - Posted by: ScottMacArthur at June 16, 2013 4:49 PM

15-12-9 45 lb thruster
30-24-18 Pull ups and dips - in sets of 3 of each

13:42

Comment #114 - Posted by: jbob at June 16, 2013 11:05 PM

10:23

Comment #115 - Posted by: Jeremy at June 17, 2013 1:44 AM

20:54 Did thrusters as rx'd but subbed 3 x dips/inverted rows for muscle ups-which is a lot of both and seemed to take forever.

Comment #116 - Posted by: JP,M.A. M/50/69.5"/190 lbs at June 17, 2013 8:47 AM

19:52 rx torn my hands by upper wrist on both sides with 6 reps to go.What I get for doing false grip the whole time and no chalk... A lot harder than it looks

Comment #117 - Posted by: Tyler Wilkins at June 17, 2013 9:14 AM

15, 12, 9
95# Thruster
Dips
PullUps
7:36
Good Workout
Then
50 Weighted Sits

Comment #118 - Posted by: dyagg at June 17, 2013 10:41 AM

11:55 as Rx'd

Comment #119 - Posted by: Jetté 43/M/5'11"/175 at June 17, 2013 11:07 AM

M/ 39/ 136 lbs/ 5'-6"
I started this as Rx, but pulled my lower back in the middle and then after a little stop due to a lot of pain, switched to VERY slow burpees for Thrusters and finished all MUs. My back is in PAIN.. I was feeling fine, and wawrmed up for almost 30 minutes.. I was super warm and hot and ready. First 15 reps of both felt fine, but after the next 8-9 reps of Thrusters, I got a suddern tweek in my lower back and it was all over from there. I finished in like 9:30
I took a hot steam, stretched out a lot on the foam roller and took a hot shower... still today in a lot of pain.

Comment #120 - Posted by: Anton at June 17, 2013 11:33 AM

11:55
18kg dumbbells
Bar muscle-ups

Comment #121 - Posted by: Nilson m/32/5'6"/154 at June 17, 2013 5:41 PM

20:05

3:3 pull-ups:dips per MU

Comment #122 - Posted by: Marty/33/164/5'7" at June 17, 2013 6:39 PM

Started with power snatch wod 5 sets 3 reps each. Then practiced muscle ups.

Did 15, 12, 9, 45# dumbell thrusters but subbed 3-1 pull-ups and dips for muscle ups. Completed in 26:00. Brutal

Comment #123 - Posted by: Pond m/33/74/195 at June 17, 2013 9:25 PM

14.23. 35# DBs. 6 MUs, 2 MUs, 1MU. Rest PUs and dips.

Comment #124 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at June 18, 2013 8:15 AM

8:06

Comment #125 - Posted by: myles456 at June 18, 2013 9:23 AM

1 PU + 1 dip sub muscle up, otherwise as Rx'd

12:29

Comment #126 - Posted by: Aaron at June 18, 2013 12:37 PM

45/m/176cm/74kg

As rx'd

13:25

Harder than expected. Hoped to stay sub 10 minutes, but no way today. Thrusters unbroken, but MUs only singles after round 1.

Comment #127 - Posted by: Memuc at June 18, 2013 12:49 PM

9:36

Comment #128 - Posted by: jdisch at June 18, 2013 6:53 PM

14:43

Comment #129 - Posted by: Andrew at June 19, 2013 11:16 AM

13:32
Thrusters - 55# DBs, unbroken
MUs - Jumping, rings at top of head. Sets of 2-3.

Comment #130 - Posted by: PW56 at June 19, 2013 2:10 PM

9:32
Bar mus
Done after power cleans 3x7

Comment #131 - Posted by: Mik at June 20, 2013 7:51 PM

M/41/5'11"/206

15-12-9 reps of:
20kg dumbbell thrusters.
Beginner pullups.
Ring dips.

13:51

Comment #132 - Posted by: Jose-Luis Morales at June 21, 2013 9:37 AM

20:16 subbed 95 lb barbell thrusters and did 2 pull-ups and 2 dips for every muscle up prescribed.

Comment #133 - Posted by: Drewski at June 21, 2013 12:12 PM

16'46"

Comment #134 - Posted by: RAD at June 21, 2013 5:53 PM

14.06.2013 гантели 22 кг, подтягивания к животу.
Время: 7:18

Comment #135 - Posted by: Sempay at June 21, 2013 8:49 PM

15:43

Comment #136 - Posted by: ffkwill at June 22, 2013 7:19 AM

For time 15, 12, and 9 rep rounds of:
45 pound DB Thruster
Pull-ups
Dips

9:07

Comment #137 - Posted by: Rob S at June 23, 2013 11:56 AM

m/39/5'9/190
CFWU - 3. No dips 3rd. Superman. DU.
12:45
Thrusters broken 2nd. Good job pushing on thrusters 3rd. MU tougher than they should've been. Didn't even attempt to string any together last 2 rounds. Difficulty attributable to this extra weight, I'm sure.

Comment #138 - Posted by: jrm at June 23, 2013 6:58 PM

M/25/171/5'10"
Time: 14.22 as rx'd
@jtrinca6

Comment #139 - Posted by: JoeyT at June 25, 2013 8:08 AM

52/m/186

22:27

Comment #140 - Posted by: denob at July 3, 2013 9:53 AM

As rx'd. 13:27.

Quick, unbroken thrusters, followed by a slog of muscle-ups. Did 3's and 2's until right near the end. Second round of MUs actually felt better than the first - maybe needed a bit more MU warm-up. Bit of a strange, unbalanced WOD, but still fun and hard.

Comment #141 - Posted by: Mel 40/m/5'10"/175 at July 9, 2013 12:48 PM

M/24/5'11"/166lbs

Subbed Muscle ups to Weighted (35lbs) Bar Dips & Pull ups

26:05

Comment #142 - Posted by: Antonio at July 12, 2013 1:24 PM

For time 15, 12, and 9 rep rounds of:
95 pound Thruster
Muscle-up

27:48

*lost my muscle-ups quick, felt defeated. I'll call this an off day and move on.

Comment #143 - Posted by: vic* at July 19, 2013 12:16 AM

1 strict chinup + 1 dip per mu

15:37

m/42/5'8/240

Comment #144 - Posted by: phat boi at July 19, 2013 1:39 PM

12:27

Comment #145 - Posted by: mlt at July 28, 2013 8:54 AM

10:12 subbed pullups & dips (but only 1 combo:1 MU)

Comment #146 - Posted by: zenoperegrinus at February 2, 2014 6:59 AM

CFWUx3 (sub 1MU for PUs/dips)
13:37

Comment #147 - Posted by: Doug at April 23, 2014 4:48 PM
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