September 21, 2013

Saturday 130921

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

Post time, load and reps for each. Rest as needed between efforts.

IanBlair_MonasteryMU_India_th.jpg

Enlarge image

Ian Blair, Himalayas.


"One Baby at a Time" by Andrea Maria Cecil, CrossFit Journal article [pdf]


Strict Muscle-up Progression with David Durante - video [ipod] [mov] [HD mov]

Posted by Pukie at September 21, 2013 5:00 PM
Comments

Now THAT! is a crossfit picture

Comment #1 - Posted by: Wes - M/21/6'0"/183 at September 20, 2013 5:17 PM

wait..... is that the first picture of the day that actually relates to the workout of the day :o

Comment #2 - Posted by: steve rocha at September 20, 2013 5:30 PM

Best crossfit picture ever!

Comment #3 - Posted by: Amanda at September 20, 2013 6:24 PM

The Clean&Jerk, 1 rep. Is that heavy? Or maybe 80% of 1RM or so?

Comment #4 - Posted by: Kevin at September 20, 2013 6:44 PM

Nice picture!

Comment #5 - Posted by: brian wilson at September 20, 2013 6:49 PM

Nice pic! But I never saw that position in Durante's muscle ups! I can't believe how easy he makes it look- anyone could just grab the rings and do that with no problem... couldn't they? ;-)

Comment #6 - Posted by: ben at September 20, 2013 7:41 PM

Thanks for the great vid HQ! For those of you looking for some more in depth progression, look up Carl Paoli muscle up progressions (2011)on the CrossFit journal site. Very detailed and he provides great examples and cues to get through muscle ups.

Comment #7 - Posted by: Roady at September 20, 2013 8:45 PM

@ben, when you watch Carl Paoli's muscle up progression video that Roady mentioned, you'll see where the position in the photo comes from. David Durante was showing strict muscle ups, whereas Carl's video takes you through a kipping muscle up progression. I'd love to be able to do both!

Comment #8 - Posted by: Glorybelle (F/44/5'5/135) at September 20, 2013 8:56 PM

Dave is awesome. Love his training and rings.

Totally legit.

Comment #9 - Posted by: Doug Chapman at September 20, 2013 10:07 PM

CrossFit ISR.

http://journal.crossfit.com/2012/05/isr-swimfloatswim.tpl

Comment #10 - Posted by: Gavin at September 20, 2013 10:20 PM

In the vid is he doing those without a false grip? I can't quite tell, it looks like he is not.....

Comment #11 - Posted by: DPL at September 21, 2013 12:43 AM

No track so ran 250m at high speed on the treadmill. Still can't muscle up very well so subbed with chins and dips. Just over 13 mins. Plus ran to and from the gym = approx 3 kms. Tired.

Comment #12 - Posted by: Benjamin at September 21, 2013 3:35 AM

M/41/179cm/91kg.

5 rounds of:
10 sdhp with a 24kg KB.
Squat clean & Split jerk #70kg, 1 rep.
Max reps beginner pullups.
Max reps ring dips.

2 min. rest between sets.

(Time, beginner pullups, ring dips).

1- 1:43, 14, 9
2- 1:37, 11, 9
3- 1:25, 9, 8
4- 1:33, 8, 10.
5- 1:38, 8, 11.

Comment #13 - Posted by: Jose-Luis Morales at September 21, 2013 3:36 AM

M/53/153/1-1-06

10 X 100M last night

Let's just say the stopwatch won.

Comment #14 - Posted by: bingo at September 21, 2013 4:49 AM

Created my own WOD today because I can't do muscle ups and don't have a dip bar.

SO...

5 rounds for time of:

95lb. Thruster, 10 reps
200 Single Unders
25 Pushups
400m Run

37:40

First time doing thrusters with 95lb. Getting ready for my first Fran whenever that comes around.

Comment #15 - Posted by: EricS M/33/5'10/175 at September 21, 2013 6:17 AM

Time:8'34"
muscle -up in the bar - 3/2/4/3/1
100m in climb run
crossfiter from Americana/sp - Brasil

Comment #16 - Posted by: JONATHAN BARGAS at September 21, 2013 6:29 AM

Sub'd run for 100 m row and mu's for 4 x strict pu's + 4 dips

1: 3:09, 70kg, 3 sets of pu's & dips
2: 3:15, 70kg, 2(+2 & 4) sets of pu's and dips
3: 3:10, 70kg, 2(+1 & 4) sets of pu's and dips
4 & 5: 2:40, 2:26, 70kg, 1(+3 & 4) sets of pu's and dips.

Comment #17 - Posted by: Simon Boote M/42/80kg/6' at September 21, 2013 7:15 AM

@Kevin, go heavy for the clean & jerk. I'd probably shoot for the full 1RM each time.

Notice it says rest as needed between rounds, so a 1RM with rest is entirely doable.

Also remember that a 1RM is NOT the same as a PR. 1RM is the one rep you can do TODAY, which might be loads less than your all-time PR. Your 1RM changes from day-to-day based on diet, sleep, stress and training.

Comment #18 - Posted by: Gavin at September 21, 2013 7:23 AM

Pic deserving of title page. No biggies Ian!

Comment #19 - Posted by: Jacob B at September 21, 2013 7:33 AM

F/52/5'6/120
Density training
Strict pull ups 54 in 9:00 min
Kipping 40 10 minutes
Emom
1 hr Kenpo
Make up today's wod sometime have to be at work early

Comment #20 - Posted by: D.S. at September 21, 2013 8:01 AM

5 rounds:

approximately 100m run with a pivot in the middle (50 & 50): 0:24, 0:23, 0:23, 0:23, 0:25

2 C&J w/ 3m slosh tube and 2 C&J with 100lb Bulgarian bag each round (lacking proper equipment, I subbed awkward for heavy)

Max touch-and-go L-muscle-ups: 1, 2, 2, 2, 0 (just couldn't get that last one despite several attempts)

Comment #21 - Posted by: Nic Nakis at September 21, 2013 8:55 AM

Did Angie instead. 24:52.

Comment #22 - Posted by: Joel at September 21, 2013 9:25 AM

2013 CrossFit Games Regional Event 5

21-15-9 reps for time:
Deadlifts, 225#
Box Jumps, 24"

7:51 (pr by 2:35 over 130526)

Comment #23 - Posted by: Joe Northside m/35/70"/195 at September 21, 2013 9:30 AM

Wow Ian, what a view!!!

Range 1:50->1:42

All 155 lbs & 5 MU's

Comment #24 - Posted by: james.patrick [M/51/66"/135] at September 21, 2013 9:46 AM

OmGosh Ian view?!

Range 1:50 to 1:42

All at 165 lbs & 5 MU's

Comment #25 - Posted by: james.patrick [M/51/66"/135] at September 21, 2013 9:47 AM

Can't sprint, healing achilles tendinitis. Don't have rings today for MUs. Did Fight Gone Worse instead.

Score of 195 reps.

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds:

Thruster - 95 lbs
Power Snatch - 95 lbs
Box jump 20"
Push-press 95 lbs
Row for calories

Comment #26 - Posted by: Gavin at September 21, 2013 9:53 AM

Ran 6 miles then for fun only, did a few muscle up progressions and a few kipping pull-ups.
Giving the body a rest today.

@D.S. awesome work.
Joe Northside, you too. Nice PR!

Comment #27 - Posted by: Glorybelle (F/44/5'5/135) at September 21, 2013 10:06 AM

As Rx'd
1:26-205#-4
1:26-205#-6
1:28-205#-5
1:28-205#-5
1:30-205#-4

Comment #28 - Posted by: phill 37°21'41"N 118°23'43"W at September 21, 2013 10:22 AM

1. 1:10 205 3
2. 1:14 205 6
3. 1:20 205f 4
4. 1:22 205 4
5. 1.14 205 4

Comment #29 - Posted by: Jake Kiddoo at September 21, 2013 10:25 AM

Great wod. I tried to keep rest times between exercises to a min and rested 2-3 min between each round. The run was prob a little long and on an incline. Posted below are the time (run)-load-rep-total time / rest time for ea rnd
0:17-195-7-2:24 / 2:04
0:17-205-5-2:24 / 2:02
0:16-205-6-3:33 / 2:38
0:17-205-5-3:34 / 3:00
0:17-205(f jerk x2) 185(f jerk) 135-5-7:00
~29 min total

Comment #30 - Posted by: mlt at September 21, 2013 10:41 AM

1. 1:14, 135#, 3 muscle ups
2. 1:15, 145#, 3
3. 1:12, 155#, 3
4. 1:12, 155#, 3
5. 1:07, 155#, 2

Comment #31 - Posted by: Kevin C. (M/54/5'11"/178) at September 21, 2013 10:51 AM

D.S.- Huge progress on those pull-ups.

Joe- nice PR!

Comment #32 - Posted by: Kevin C. (M/54/5'11"/178) at September 21, 2013 10:54 AM

1- 155# 6 m/u 1:39
2-150# 5 m/u 1:45
3-145# 5 m/u 1:55
4-145# 4 m/u 1:37
5-145# 5 m/u 1:40


(F/15/5"5/110)

Comment #33 - Posted by: Jessica Schwartz at September 21, 2013 11:13 AM

Improvise
M/49/150
4 Rounds
100 m run
20 pushups
4 rounds
100m run
10 handstand pushups
4 rounds
100m run
10 knee-to-elbow
Total time 12' 17"

Comment #34 - Posted by: David at September 21, 2013 11:45 AM

So my second workout
19y / 75kg /5`8
I subbed muscle ups with 50 push ups and 20 dips
clean & jerk all rounds with 70kg
1-2 round 3min rest 3-5 4min rest

1- 0.59 50 push ups , 20dips
2 - x could not stop the timer :D 50 push ups , 20 dips
3 - 1:25.60 50 push ups , 20 dips
4 - 1:17 50 push ups , 20 dips
5 - 1:24.87 50 push ups . 20 dips

Comment #35 - Posted by: Slavik Svirski at September 21, 2013 11:49 AM

45# DBs max weight at home
feet on ground for bottom half of m/u
90# 4 m/u 1:59
90# 4 m/u 2:03
90# 5 m/u 1:45
90# 6 m/u 2:02
90# 7 m/u 2:30

Comment #36 - Posted by: DLong (M/38/5'10"/185) at September 21, 2013 11:51 AM

1. 17.59 secs, 165lbs, 2
2. 16.69 secs, 175lbs, 3
3. 15.35 secs, 175lbs, 3
4. 15.73 secs, 185lbs, 2
5. 15.92 secs, 185lbs, 1

Comment #37 - Posted by: gb 46/m/71"/185# at September 21, 2013 12:06 PM

5K Obstacle Run - 29:30
53 Belated Birthday Burpees and Wishes!
150 Situps

Comment #38 - Posted by: Energizer Bunny at September 21, 2013 1:00 PM

Rest Days, Intercostal strain
Être prêt
Soldier for Life
M/55/6’/217


Comment #39 - Posted by: Pete In Sun City at September 21, 2013 1:07 PM

Ran 4 miles @ 8:30/mile

53 Burps! :--)

M/53/194lb

Comment #40 - Posted by: Mazz at September 21, 2013 1:13 PM

2013-09-21: 8 rnds. AMRAP in 20 mins: 400m run/CJ bw/1 mu&5ring dips.

Comment #41 - Posted by: gs at September 21, 2013 1:14 PM

5 rounds of:
.60 mile run (sub 7min/mi pace)
1 Clean & Jerk @ 165 (90%1RM)
10 Burpee Pull Ups
Clean & Jerk and Burpee Pull Ups were on 4min. Typically taking 1:45 to complete leaving me 2:15 to recover before next round.
Run 1- 4:08
Run 2- 4:02
Run 3- 4:01
Run 4- 3:59
Run 5- 4:03
After last round, 1 mile cool down walk with 45lb Sandbag. Just under an hour total time.

Comment #42 - Posted by: Chad R. (M/30/73"/196) at September 21, 2013 2:36 PM

Glorybelle - thanks!

Kevin C - thanks, and nice work getting those muscle-ups!

D.S. - indeed, you've been rockin' the pull-ups lately

Pete - good luck on a quick recovery

Comment #43 - Posted by: Joe Northside m/35/70"/195 at September 21, 2013 3:15 PM

filtered

Comment #44 - Posted by: Joe Northside m/35/70"/195 at September 21, 2013 3:16 PM

Kevin C thank you
Glorybelle thank you too
Joe Northside nice pr

Comment #45 - Posted by: D.S. at September 21, 2013 3:42 PM

Sprint 0:39 0:39 0:41 0:41 0:43 c&j 60 kg mup progression 7 9 6 6 6

Comment #46 - Posted by: Felipe anselmo at September 21, 2013 4:10 PM

Sprint 0:39 0:39 0:41 0:41 0:43 c&j 60 kg mup progression 7 9 6 6 6 rest 1min

Comment #47 - Posted by: Felipe anselmo at September 21, 2013 4:10 PM

As Rx'd
Had to run circles inside our box due to rain
165/6
165/6
165/6
165/5
165/5

Comment #48 - Posted by: Tom at September 21, 2013 5:08 PM

37/m/195/5'10"

Rd 1) 2:01, 205#, 8 MU
Rd 2) 3:08, 205#, 6 MU
Rd 3) 3:20, 205#, 6 MU
Rd 4) 3:55, 205#, 6 MU
Rd 5) 4:02, 205#, 5 MU

Then a 1.5mi run

Comment #49 - Posted by: Dave at September 21, 2013 5:27 PM

subbed MU by assisted chin up + dips
1) 50#, 3,3,1:38
2) 50#, 2,2,1:32
3) 50#, 4,3,1:31
4) 50#, 3,3,1:28
5) 50#, 2,3,1:36

Comment #50 - Posted by: Gadelle at September 21, 2013 5:54 PM

Subbed 100m sprint for 35lb kb sdhp
30 reps
135lb c&j
Subbed muscle ups for
4 pullups+4 Dips
5 rds-16:30

Comment #51 - Posted by: Corey W. M/40/6'2"/205lb. at September 21, 2013 6:06 PM

100m row
65kg c&J
1:20 4MU (prog de sentado)
1:20 5MU (prog de rodillas)
1:25 6MU squat rings a150cm
1:25 4 Mu squat rings a 160 cm
1:20 1 Mu squat rings a 170 cm

Comment #52 - Posted by: lucio1928/41/182/95 at September 21, 2013 7:12 PM

Round 1 - 0:20, 60kg, 10
Round 2 - 0:19, 65kg, 11
Round 3 - 0:18, 70kg, 9
Round 4 - 0:18, 75kg, 7
Round 5 - 0:19, 80kg, 6

Subbed 100m rows for 100m runs
Subbed strict pull-ups for muscle-ups

Comment #53 - Posted by: Brett (25/M/188cm/77kg) at September 21, 2013 10:59 PM

Not as Rxd. No CF gym. Subbed 250M row set on 10 for run. Subbed max set of strict dead hangs for MUPS; no dips due to shoulder pain. C/J was 135. A sprint of a WOD with subs; lots of pulling involved. Did not time.

Comment #54 - Posted by: Xman at September 22, 2013 3:14 AM

0:15,195,4
0:15,200,3
0:16,205,3
0:16,205,2
0:15,205,4

Comment #55 - Posted by: myles456 at September 22, 2013 10:04 AM

M/23/5'11"/185.7

sprints: 10.9-12.0-11.4-11.5-11.6
C&J: 205-225 -225 -225 -225
MUs: 8 -7 -7 -7 -7

done as RX'd. really liked this wod. think that first sprint was about 10 feet or so shorter of a 100 than the rest.

Comment #56 - Posted by: Miles Forks at September 22, 2013 11:09 AM

Injured Right Knee Running first 100.
Chin Cantilevered:
200x8
190x8
190x10
190x10
Dip Cantilevered:
170x8
160x10
160x8
160x10

Comment #57 - Posted by: KeithP (M/50/6'3"/245lb) at September 22, 2013 2:48 PM

Didn't time this one
5 x 100 meter sprint
C&J 155,155,155,135,135
Worked on muscle up progressions.

Comment #58 - Posted by: Chuck B 55/5'11"/165 at September 22, 2013 4:37 PM

What a picture! Congrats Ian!!

Comment #59 - Posted by: Steve K at September 22, 2013 5:40 PM

Warmup- 3 rounds of
50DUs
10 burpees

WOD- 8,4,4,3,5 MUs
195lbs C&J

Comment #60 - Posted by: Luis Estrada at September 22, 2013 5:47 PM

15:35

Comment #61 - Posted by: Luis Estrada at September 22, 2013 5:49 PM

No time for the gym today, just biked to my old middle school to run some 100m sprints.
14.5, 13.5, 14.5 seconds.
Interested to see where I'll be next year when the snow leaves

Comment #62 - Posted by: Silas M/27/175/6' at September 22, 2013 7:04 PM

135#, max pullups/dips each round

Comment #63 - Posted by: scfd1_9607 at September 22, 2013 7:51 PM

Injured Right Knee Running first 100.
Time didn't matter any more.
Chin Cantilevered:
200x8
190x8
190x10
190x10
Dip Cantilevered:
170x8
160x10
160x8
160x10

Comment #64 - Posted by: KeithP (M/50/6'3"/245lb) at September 22, 2013 8:43 PM

f/29/134
rnd 1- 2:34 95lbs 20 pullups/and 20 dips
rnd 2- 3:20 " " """ ""all same
rnd 3- 1st attempt lost my clean downed weight to 65 and dropped pullups and dips to 10 each time: 2:02
rnd 4- 1:43 65lbs 10/10
rnd 5- 1:32 65lbs 10/10
started a bit to heavy and lost form needs improvement all the way around.

Comment #65 - Posted by: megan at September 22, 2013 10:20 PM

When it says rest between efforts, is this rest between rounds or rest between each exercise? For example is it ok to rest between the 100m sprint and the 1RM clean and jerk or should the rest come after the muscle-ups? Also when going for the 1RM, do you continue to add weight and doing single reps to find your 1RM for the day, and if you do is the weight added in each new round or is it added within a round and another rep performed? Finally, sorry for all the questions :P

Comment #66 - Posted by: TomO at September 23, 2013 2:41 AM

185/5 1:01
185F/5 1:08
175/5 1:13
175/5 1:12
175/5 1:09

Comment #67 - Posted by: Victor 26/175/6'1" at September 23, 2013 5:11 AM

0:18,135,25xPull-ups/25xDips
0:16,145,25xPull-ups/25xDips
0:16,155,25xPull-ups/25xDips
0:16,145,25xPull-ups/25xDips
0:16,135,25xPull-ups/25xDips

Still can't do a MU. Didn't time the rounds; estimate 2:30 avg.

Comment #68 - Posted by: Rowan (M/49/5'5"/150) at September 23, 2013 5:20 AM

M 42 80kg
12.02 100kg 12MU
12.20 95 11
12.09 95 11
12.3 95 10
12.5 90 6

Comment #69 - Posted by: david mclaughlin at September 23, 2013 6:26 AM

decided to try Grace

4:23 at 75#

acceptable based on feeling miserable and can't breathe!

f/42/127/5'9"

Comment #70 - Posted by: trina at September 23, 2013 9:15 AM

1. :22, 185, 10
2. :23, 190, 7
3. :22, 185, 7
4. :23, 185, 8
5. :24, 185, 8

Subbed 50 double unders for 100 meter run.

Comment #71 - Posted by: B. Rhaly at September 23, 2013 12:20 PM

1. 25.81 / 185 x 1 / 8/10
2. 22.75 / 195 x 1 / 7/10
3. 21.37 / 205(PR) x 1 / 8/10
4. 21.0 / 205 x 1 / 9/10
5. 20.28 / 210 x 0 / 10/13

Comment #72 - Posted by: BW at September 23, 2013 1:40 PM

18-150#-6
18-150#-6
17-150#-6
17-150#-6
17-145#-6
4 min. Rests

Comment #73 - Posted by: ART/M44/5'5"/150 at September 24, 2013 2:39 AM

100m shuttle, 50m down & back.

Comment #74 - Posted by: ART/M/44/5'5"/150 at September 24, 2013 4:52 AM

Had to adjust for treadmill running
Ran .1 miles at 11.5-12.5 pace
C&Js - 205, 205, 215, 225, 230 (PR)
MUs - 2 (1st time ever getting multiple w/out dropping), 1+F+3xRing PUs/Dips, 1+F+3 PUs/Dips, 2+3 PUs/Dips, F+F+3 PUs/5 Dips

Good Day!

Comment #75 - Posted by: PW56 at September 24, 2013 10:28 AM

100 yard runs
13.5 - 185# - 7
13.9 - 195# - 5
13.9 - 200# - 5
13.8 - 205# - 5
13.6 - 205# - 5

Comment #76 - Posted by: Jetté 44/M/5'11"/175 at September 24, 2013 11:33 AM

M/31/5'9"/185

17:15Rx

MUs 5-5-5-3-4

Cleans 225-225-185-185-185

Comment #77 - Posted by: Newmann at September 24, 2013 12:28 PM

200m sprint

135-135-145-145-145

10-10-10-10-10

Comment #78 - Posted by: RAD at September 24, 2013 2:29 PM

22'15"

Comment #79 - Posted by: RAD at September 24, 2013 2:30 PM

0:13,210,3
0:14,210,3
0:14,210,1
0:15,210,3
0:14,210,2

Comment #80 - Posted by: Kevin: M/41/195/6' at September 26, 2013 9:41 AM

5 Rounds...
300 M Row
5 135# Clean and Jerk
8 Pull Ups
10 Dips
22:27
Great Workout
Then
50 Weighted Sits

Comment #81 - Posted by: dyagg at September 26, 2013 12:37 PM

30 sec
175 lbs
0 muscle ups

=(

Comment #82 - Posted by: Andrew at September 27, 2013 4:28 PM

Five rounds of:

100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

C&J=50kg

Substituto de muscle-ups no site crossfit.com é
3 pull-ups + 3 dips
e eu fiz
3 pull-ups + 3 ring-dips
Fiz apenas 3 pull-ups + 3 ring-dips em cada ronda

Tempo = 10min37seg

Comment #83 - Posted by: ricardo pedrosa at September 30, 2013 7:45 AM

Five rounds of:

100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

C&J=50kg

Substituto de muscle-ups no site crossfit.com é
3 pull-ups + 3 dips
e eu fiz
3 pull-ups + 3 ring-dips
Fiz apenas 3 pull-ups + 3 ring-dips em cada ronda

Tempo = 10min37seg

Comment #84 - Posted by: ricardo pedrosa at September 30, 2013 7:46 AM

M/33/5'7"/168
9:00
C&J 155lbs
MU: 9,4,3,3,2

Comment #85 - Posted by: Mark Salzman at October 1, 2013 10:46 PM

45/m/176cm/73kg

No time for sprints today

Cl&J / MUs

70kg/11
75kg/9
80kg/7
80kg/7
80kg/6

Comment #86 - Posted by: Memuc at October 6, 2013 8:38 AM

m/39/5'9/185
Lots of DU to try to fix latest issue. 3 Samson Stretch. Worked up to 215 clean.
5.25-2 @ 205
1:18-2 @ 205
1.23-3 @ 205
1.47-3 @ 205
1.50-3 @ 215
First round terrible. Numerous attempts @ 215. Tech terrible as I power cleaned 215 30 times the day before. Better when I got good bounce off thighs. Rested to top of minute + 2 min on all but last one. Went to :30 on that one. About 2:40 for all.

Comment #87 - Posted by: jrm at October 10, 2013 5:51 PM

m/39/5'9/185
Lots of DU to try to fix latest issue. 3 Samson Stretch. Worked up to 215 clean.
5.25-2 @ 205
1:18-2 @ 205
1.23-3 @ 205
1.47-3 @ 205
1.50-3 @ 215
First round terrible. Numerous attempts @ 215.

Comment #88 - Posted by: jrm at October 10, 2013 5:52 PM

m/39/5'9/185
Worked up to 215 clean.
5.25-2 @ 205
1:18-2 @ 205
1.23-3 @ 205
1.47-3 @ 205
1.50-3 @ 215
First round terrible. Numerous attempts @ 215.

Comment #89 - Posted by: jrm at October 10, 2013 5:52 PM
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