January 17, 2014

Friday 140117

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

Post time to comments.

Enlarge image

Donna Braun.


"Teach a Kid to Teach Deadlifts" with Laura Bruner - CrossFit Journal article [pdf]

Posted by Pukie at January 17, 2014 5:00 PM
Comments

Well, here we are in the middle of January, your first month of CrossFit, a good time to remind everyone what I’m doing cluttering up the Comments section every day. My name’s ‘bingo’ and every January I “pre-answer” the very typical questions that get asked by newcomers every year when they decide to get off the couch and get fit. This is my annual gift to long-time posters (and Birthday gift to myself) in an attempt to cut down on both repetitive questions and the inevitable flaming that the 8th person to ask the same question will attract. If you are an experienced CrossFitter these posts are not for you—I am speaking to the rank beginners as they begin their journey. Likewise, if you are one of those posters who loathe anything and anyone beyond just the facts of their WOD…shorry. Walk on by. I’ll disappear for the most part 2/1/14.

On to the WOD! After turning you upside down and inside out on Wednesday, then putting you at the mercy of gravity with the CFT on Thursday, today Coach unleashes a milestone movement, the Muscle-Up (MU). For CrossFitters achieving your first MU is an event. We need to be a bit humble about this though. In gymnastics movements are graded on difficulty in order to establish scoring standards. The MU is considered such a basic gymnastic movement it is not even rated!

Anywho…when we are asked to do a MU it is assumed that it is a MU on gymnastic rings; if a bar MU is requested it will be specifically stated that way. Here is where your really need to do a little bit of video research. Head to the “Exercises and Demo’” and search for “Muscle-Up” and “Tucker”. Go to “Start Here” -> Brand X Scaled WODS -> search “muscle-up transition”. Here’s a link courtesy of Comet CrossFit (Thanks Big Cat!): http://www.youtube.com/watch?v=xIX8RIYYiSI


Basically you are grasping the rings using a “false grip”, the ring against your wrist more than in the palm of your hand. You may kip these (even though that is technically a “kip to support”). Rapidly pull your body up keeping your hands tight to your chest. Get your chest over your hands and now all you have to do is the deepest ring dip of your life. Let loose a primal scream!

Now do 29 more.

Subs for the MU? You can do a jumping MU, jumping through the pull and transition. You can start in a squat and do the whole movement assisted by your legs as you stand up. There are some videos circulating that demonstrate a MU while sitting on an Iron Woody band but I can’t seem to find one at the moment. The official sub in the FAQ, depending on which version you read, is either 3 or 4 PU and 3 or 4 bar dips for each MU. Lots and lots of PU and Dips.

After you have done 30 MU or whatever sub you’ve chosen the next exercise is the Clean & Jerk, 21 to be exact, using 135 lbs. That’s a 45 lb. Olympic bar with a 45 Lb. plate on each side. Once again it’s over to “Exercise and Demo’s for you, this time looking for “Clean and Jerk”, “Burgener”, and “Sage”. In brief, a Clean is rapidly lifting the loaded bar from the ground to the front rack position across your upper chest. In CrossFit it is often assumed that “Clean” means a full-squat Clean, catching the bar at the bottom of a squat. Most will actually do a “Power” (catch in ¼ squat) or “Muscle” (catch with legs basically straight) Clean here because they are faster. Your call. The movement is completed with the “Jerk”, rapidly pushing the bar over your head by loading your hips (Dip), driving your legs straight while opening your hips (Drive), and then dropping under the bar in a ¼ squat (Catch). Seriously, ya gotta look at this one—you can’t really get a true sense from reading it.

135 lbs.?! Not on your Newbie little life! Don’t be silly. If you’ve never really done this movement you have no business doing it loaded at all. PVC pipe or at most an empty bar lifted from perhaps paralettes.

As if the double-tap of 30 MU followed by 21 C&J isn’t enough now go ahead and do a 2K row. Ugh. Just typing that makes me throw up a little bit. The worst I’ve ever felt in CrossFit was my very first 2000M Row. I had no idea how bad you were supposed to feel. I’ve never come within 20 seconds of that first one the memory is so distasteful. You have fun with that though, hmm? Well, maybe not if you are new. Let’s have you Rookies do a 1000M Row and we’ll call it even.

Qutie a bit of work here, some of it very technical. Off with you now. 3-2-1…GO.

Comment #1 - Posted by: bingo at January 16, 2014 5:07 PM

M/45/185

As rx'd: 23:18

World record!

For another few minutes anyway.

Looking forward to seeing some extraordinary times on this wod.

More better faster

Comment #2 - Posted by: Marty at January 16, 2014 5:34 PM

What can I substitute for muscle ups? I can't do them yet.

Comment #3 - Posted by: KB at January 16, 2014 5:40 PM

Left hand side ---> FAQ--->Substitutions--->3.5 Substitute for muscle-up?

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

Part of that is to work the movements (a muscle up is a big pull-up and then a dip...with a transition in between!), and part of that is to make you wish you knew how to do muscle-ups.

Comment #4 - Posted by: Gavin at January 16, 2014 5:43 PM

Muscle up is the my kryptonite.

One time I've achieved it. It really is all technique.

Faux grip + a strong kip motion + elbows in close + pull the body through to dip.

It is the pull body through that gets me. Guess I need to head to coach to get some schooling.

Comment #5 - Posted by: Brad h at January 16, 2014 6:08 PM

DAWNAAAAAA!!!!

Comment #6 - Posted by: AJC at January 16, 2014 6:17 PM

Crossfit, you're not my friend right now. My goal for January is to do one muscle up. Not looking so good so far haha.

Comment #7 - Posted by: dorkiz at January 16, 2014 6:21 PM

Well damn....I guess it's a good thing I didn't do much arm work today.

Comment #8 - Posted by: Price at January 16, 2014 6:37 PM

I'm sure Bingo will clarify, but since it doesn't specify, can the muscle ups be bar or ring? For some reason I can do ring muscle up but for some reason can't figure out the technique on the bar.

Comment #9 - Posted by: dustin at January 16, 2014 6:39 PM

Just watching the first episode of "Bitten" and the girl on the show mentioned she needs to get back to Crossfit. I think its great the name is getting out there. I think back to 2008 when I first started and not many had even heard of it and didn't know what I was talking about when I would mention it. Love the Crossfit idea and the community. Good to see so much progress!!! Great job to everyone and thank you for keeping the site up and going.

Comment #10 - Posted by: Crystal at January 16, 2014 6:48 PM

So this is Coach's payback to us for the Wednesday burpee/pushup gift WOD.

Comment #11 - Posted by: Jim R. 51/5'8"/160 at January 16, 2014 6:53 PM

@ Dustin

The muscle up standard is with rings. If the intent is a bar muscle up, they will state bar muscle ups.
Can't wait to tackle this one tomorrow!

Comment #12 - Posted by: Matt H. at January 16, 2014 6:58 PM

My rings aren't set, I guess is bar MU.

Comment #13 - Posted by: Luis Estrada at January 16, 2014 7:01 PM

CrossFit Football. Sprints, squats, bench. Results posted there. http://crossfitfootball.com/2014/01/16/2014-01-16-training/

Comment #14 - Posted by: Gavin at January 16, 2014 7:10 PM

15:39 rx'd

Nice one!!

Comment #15 - Posted by: Willie at January 16, 2014 7:33 PM

excelent!!!!!!!!!

Comment #16 - Posted by: Pedro at January 16, 2014 7:42 PM

@bingo/coach

So I can do a muscle ups. Can't link two but can do them

Should I:
Set a "muscle up time cap". For example do as many muscle ups as I can do in the time it takes most to do 30 MU. (No idea but would say like 7 min..

Or

Do CTB pull-ups and move

Or

Do combo of both

Rest of WOD isn't a problem. I have a 2 min Grace

Thanks guys!!

Comment #17 - Posted by: Rapture Brad at January 16, 2014 7:42 PM

Chronicles in the you know what. Might have been first out of the blocks.

Comment #18 - Posted by: bingo at January 16, 2014 7:57 PM

Newbie post there somewhere...

Comment #19 - Posted by: bingo at January 16, 2014 7:58 PM

Pack Rx: 16:26
w/ 20 C2B pull ups + 20 ring dips
95lb. C & J's
2000m row

Comment #20 - Posted by: Travis at January 16, 2014 9:13 PM

I think this is the tutorial Bingo was referring to, by Carl Paoli. http://gymnasticswod.com/content/muscle-transition-progression-pt2

Comment #21 - Posted by: Glorybelle F/44/5'5/135 at January 16, 2014 9:53 PM

Pack
For time:
10 Muscle-ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

14:22

Comment #22 - Posted by: Johan at January 17, 2014 1:14 AM

Ouch!
Scaled for newbie;
20 ring kipping pullups
20 ring dips
21 clean and jerk #66
2000m row
18:38

Couldn't string more than 2 - 3 kipping ring pullups together so was a bit fragmented but got there.

First ever time on rings but will definitely be practicing more!

Comment #23 - Posted by: Mike at January 17, 2014 2:33 AM

19:00 RX

Comment #24 - Posted by: Charlie at January 17, 2014 2:48 AM

Scaled to:
21 rounds
1 Chin to Ring pull up
1 Chest to Ring pull up
1 Hip to Rings
1 strict Ring dip
1 kipping Ring dip
1 negative Crucifix hold
then..
21 x C & J 135#
200 x SDHP 35#

In 29:42 min.

Comment #25 - Posted by: Martin N. at January 17, 2014 3:08 AM

As rx:d, 18.15 And my wrists are torn up after MU!

Comment #26 - Posted by: Karl-Johan at January 17, 2014 3:39 AM

30 strict pull ups
30 ring dips
30 clean n jerk
1 mile run
17.22
Only done my 1st muscle up on Tuesday so still recovering from all the singles i did. Enjoyed that though, it was fun.

Comment #27 - Posted by: Del at January 17, 2014 3:45 AM

Jump mu's, 120# C&J, 9:15 2k = 21:21
Progress baby, progress :-)
LOVE XFIT!

Comment #28 - Posted by: jw at January 17, 2014 4:30 AM

For time:
30 x (1 Chest to Bar Pull-up + 1 Ring Dip)
21 Clean & Jerk, 95#
Row 2000 meters

24:03

Comment #29 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 4:53 AM

M/50/185

Substituted 90 dips/90 push ups for MU

31'14"

Comment #30 - Posted by: Briguy85 at January 17, 2014 4:58 AM

M/30/5'8"/150

Super subbed...

For time:

Three rounds of:
30 Pull-ups
30 Dips
40 pound Dumbbell Clean & Jerk, 7 reps

Then:
Run 1 mile

34:45

Felt great even if the time is all but impressive.

Comment #31 - Posted by: porffenton at January 17, 2014 5:18 AM

My two cents about subs for muscle-ups:

Subbing 3 pull-ups/3 dips for a MU potentially takes you far beyond the intended time domain... you're subbing 30 total reps with 180 total reps (240 reps if you do 4 and 4). I suggest trying one chest to bar pull-up and one ring dip instead (C2B, ring dip, C2B, ring dip...), because it's only 60 total reps, has the basic elements of a MU (a big pull with a ring dip), and you'll be closer to the WOD's intended stimulus. Thoughts?

Comment #32 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 5:20 AM

Scaled to
15x strict pull up
15x ring dip
15x C+J at 50kg
2km row
20:04

2014 is the year of the muscle up.

Comment #33 - Posted by: SGD at January 17, 2014 5:29 AM

27:02

Bar muscle ups and 40kg c&j

Comment #34 - Posted by: Jani at January 17, 2014 5:32 AM

@Rapture Brad,

My .02: I would do 10 or 15 MU, stopping when you can't get one after a reasonable recovery if that occurs earlier. Like all WODs you should look at the desired stimulus (this is a ~16:00 WOD for people with a really good MU and a quick Grace). If you are looking to replicate the time domain of those who have the complete set of "tools", do that.

There is merit to struggling through all 30 MU, too. IMO that is probably a better strategy for the 30MU for time WOD when it next arrives.

Cheers.

Comment #35 - Posted by: bingo at January 17, 2014 5:34 AM

@Joe Northside,

This comes up every time MU are requested. The thinking is that C0@ch really wants you to get that MU into your quiver, ergo a rather difficult and time-consuming sub. It is probably also an indication of what he truly feels is the strength equivalent; perhaps he will chime in.

There are all sorts of subs out there, each with something to recommend it depending on the stimulus you seek in any particular WOD. FWIW I use a version of what you just described on occasion: 2 Ring PU and 2 ring Dips = 1 MU.

Cheers.

Comment #36 - Posted by: bingo at January 17, 2014 5:38 AM

29:36
Did 95# clean and jerk to work on form.
6'2"/195#/32

Comment #37 - Posted by: Joe at January 17, 2014 5:43 AM

39:28

Shocking time but was determined not to scale this one. Feel good about completing it

Comment #38 - Posted by: Kench at January 17, 2014 5:59 AM

Reply to Joe Northside in jail...

Comment #39 - Posted by: bingo at January 17, 2014 6:03 AM

Joe Northside (#32) via your 2 cents:

I agree with respect to the overall time of the WOD, but disagree with respect to the muscle stimulus from the WOD. I can feel a big difference between doing 1 C2B pull-up vs. pulling yourself into the transition between the pull up and dip involved in the MU (mainly because I can do C2B pull-ups without issue, but still haven't completely mastered the MU yet). It seems like the same thing when you sub 2 single-unders for 1 double-under, it just doesn't capture the intensity of the movement.

As you stated, this is just my 2 cents, take it for what it’s worth. I am sure Bingo or Coach would have some great input if they stumble on this and care to share some knowledge.

Cheers and looking forward to this WOD later today.

Comment #40 - Posted by: Nate at January 17, 2014 6:05 AM

@Joe N, Brand X mostly agrees with you. I would do 30 C2B pull-ups and 30 ring dips, alternating. And to be honest, I'd probably do the pull-ups on rings. If one can pull the rings near nipple line and do a ring dip, then all that is missing is the transition.

Comment #41 - Posted by: Gavin at January 17, 2014 6:05 AM

16:43 with a 105# C&J and a 1 mile run. I haven't run in a while so the run was nearly half of my total workout.

Comment #42 - Posted by: Noah at January 17, 2014 6:05 AM

M/207
16:56 (Bar Muscle up))

Comment #43 - Posted by: Jay cutler at January 17, 2014 6:35 AM

@allen......nope. I scaled the workout doing pull-ups with a weighted vest and clean and jerk with 115 lbs.

Comment #44 - Posted by: Jamie M at January 17, 2014 6:38 AM

my .02 cents
if you have rings, buy a band/bands to help assist with technique and transition and watch carl paioli (sp?) videos. I'm getting closer and hope to soon be able to get one without the band.

Comment #45 - Posted by: Mike Andridge/43/5'8"/175 at January 17, 2014 6:40 AM

Joe N. -- agreed, but subs should always maintain an element of "encouragement." ; )

Gavin -- true enough, but of course the transition is always the real sticking point for learning MU's.

Comment #46 - Posted by: Bill M. m/49/5'3"/135 at January 17, 2014 6:44 AM

@Mike Andridge - great advice. If there was a bar at my globo high enough for a full MU, I would definitely use bands instead.

Comment #47 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 6:48 AM

22'00''
As rx'd

Comment #48 - Posted by: Federico Biasetti at January 17, 2014 6:59 AM

34:57

No pull-up bar that a muscle-up can be done on, so I did 90 pull-ups and 90 dips to replace them. Next time I will do ring muscle-ups to replace the bar. everything else was as RX'd

Comment #49 - Posted by: BW at January 17, 2014 7:00 AM

@Allan,

Dude, another very high quality Troll post. You're very good, you. First the post about the original Maggie, and now a dig at L1 instructors. Very impressive.

I'll ask again, as I asked and you declined to answer the other day: what's your point?

If no answer is forthcoming today we will all know who you are and what you are about. I'll be appearing here all weekend...

Comment #50 - Posted by: bingo at January 17, 2014 7:03 AM

24:18 as RX'd. That was a really tough WOD, I feel pretty good about it despite the somewhat slow time. I got all 30 Muscle-ups and linked 7 in a row for the first time. Overall pretty happy. And thankful tomorrow is a rest day...

Comment #51 - Posted by: NickR at January 17, 2014 7:16 AM

24:29 Rx'd

Loved it!

Go Donna!

Comment #52 - Posted by: james.patrick [M/51/66"/135]-'06 at January 17, 2014 7:32 AM

@Bill, agree completely. The transition is a bit tricky, but I think it becomes easier with a deeper pull on the ring pull-up. An extra inch makes all the difference, as does keeping the rings against the body. Working ring pull-ups is a smart move, as is ring dips with a super deep dip where biceps are resting on the rings.

Comment #53 - Posted by: Gavin at January 17, 2014 8:09 AM

Jumping muscle ups (bottom of rings at top of shoulders)
135# clean and jerk
Run 1 mile

29:05

Comment #54 - Posted by: DLong M/38/5'10"/185 at January 17, 2014 8:13 AM

My response should be to @Allen

Comment #55 - Posted by: bingo at January 17, 2014 8:20 AM

22:06 (RX'd)
Fun WOD, still need to get in better shape! Getting killed by bad form! Damn!

Comment #56 - Posted by: Jonas at January 17, 2014 8:24 AM

M/29/165/6'0"

as rx'd 22:41

Had great shoulder mobility for the jerks after all the muscle ups!

Comment #57 - Posted by: James Bobo at January 17, 2014 8:29 AM

31:18 as rx'd
I did not have the best space to do this one. My rings were not hung high enough, which made execution difficult and the rower was not a C2. The resistance on it is pretty high. I had to put in extra effort on each movement, but it made the WOD harder, so that was good...or bad...

Comment #58 - Posted by: MAGNUS 28/5'8"/155 at January 17, 2014 8:35 AM

M/29/5'10"/160

34:55

Subbed MU for 3 pull ups and 3 dips each which where about 60 ft apart!

C&J @89#

Comment #59 - Posted by: Robert at January 17, 2014 8:56 AM

I'm working out from home today. So I made up Maguerita. I got 15:35...but didn't do the sit ups. Abs too sore. Any tips to get better at handstands. Practice? Strengthen the core?

Comment #60 - Posted by: Jake at January 17, 2014 9:02 AM

M 39/5'7"/132

Had to do backwards because of gym logistics:

subbed 30-30-30 pull-ups, dips, and push-ups and 45# clean and jerk: 18:28

Comment #61 - Posted by: Dan D at January 17, 2014 9:14 AM

@ Allen...not all the best athletes are coaches and not all the best coaches are athletes. Sometimes the two overlap and sometimes they don't. Look at pro sports anywhere for examples.

Comment #62 - Posted by: MF 30/M/5'11/175 at January 17, 2014 9:26 AM

23:11

Comment #63 - Posted by: KR at January 17, 2014 9:37 AM

20:07 no rower today, so ran 1 mile instead.

Ring MU's in approx 6:30
Mile run at approx 7:30 pace

Comment #64 - Posted by: Bill M. m/49/5'3"/135 at January 17, 2014 9:39 AM

37:15 rx

Comment #65 - Posted by: gb 46/m/71"/185# at January 17, 2014 9:46 AM

Nate @ 39 -- I think you are exactly right in your discussion of the subs for MUs.

Comment #66 - Posted by: Bill M. m/49/5'3"/135 at January 17, 2014 9:47 AM

35:41

Comment #67 - Posted by: Pacers at January 17, 2014 9:49 AM

18:14 rx

Comment #68 - Posted by: Butch at January 17, 2014 10:04 AM

Newbie/33/M/5'10"/153 lbs

Can't do a muscle-up...yet ;)

30 pullups
30 ring dips
21 clean and jerk at 75 lbs
2K meters rowed

30:54.34

Comment #69 - Posted by: Jason Benefield at January 17, 2014 10:11 AM

Scaled to:

15 Muscle-ups (rings)
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

21:21

Comment #70 - Posted by: Kevin C. (M/54/5'11"/176) at January 17, 2014 10:15 AM

15 Muscle-ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

21:21

Comment #71 - Posted by: Kevin C. (M/54/5'11"/176) at January 17, 2014 10:16 AM

21:21

With 15 MU, and 95# C&J

Comment #72 - Posted by: Kevin C. (M/54/5'11"/176) at January 17, 2014 10:17 AM

Three tries to get my scaled wod past the filter today.

Bill- very nice time!

Way to go Donna!

Comment #73 - Posted by: Kevin C. (M/54/5'11"/176) at January 17, 2014 10:20 AM

rx´d 20:39

mu:6:00
c&j:11:30 (5:30)

Comment #74 - Posted by: naku at January 17, 2014 10:25 AM

rx´d 20:39

M.U.: 6:00

C&J : 11:30 (5:30)

Comment #75 - Posted by: naku at January 17, 2014 10:27 AM

Joe N- I picked 95# because that is what you did. Thanks for the example! Nice job today.

Comment #76 - Posted by: Kevin C. (M/54/5'11"/176) at January 17, 2014 10:30 AM

Bill M. - impressive time!

Kevin C. - thanks! Great job with the muscle-ups, as usual! Looking forward to the day I can get one.

Comment #77 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 10:44 AM

14:37
1 MU + 50 push ups
111 lbs C+J

Comment #78 - Posted by: Craig Beveridge 39/M/5'11/210 at January 17, 2014 10:49 AM

Just finished RxD 13:54!! Pretty pumped about that considering still need to improve my muscle ups! Can't wait for the 2014 CrossFit OPEN!!

Comment #79 - Posted by: Austin Stack at January 17, 2014 10:50 AM

Kevin -- thanks! Filter has been sensitive lately; I've been editing all posts to as few words as possible.

Comment #80 - Posted by: Bill M. m/49/5'3"/135 at January 17, 2014 10:51 AM

Well that was fun and AWFUL!

17:39 Rx'd

34m/5'9"/160

Comment #81 - Posted by: Deano at January 17, 2014 10:57 AM

3 x (10 chest to bar pull-ups + 10 bar dips)
21 C&J 75#
Row 2K

21:38

I got to enjoy my breakfast a second time!

Semper Fi!

Comment #82 - Posted by: MajorDad (M/54/6'3"/168) at January 17, 2014 11:10 AM

20:24, scaled to bar muscle ups due to elbow issue and 115 clean and jerk recovering from back injury.

Comment #83 - Posted by: Jerime at January 17, 2014 11:10 AM

30 C2B
30 Bar dips
21 C&J 115#
Row 2000m
18:25

Comment #84 - Posted by: JBR M/38/5'9"/170# at January 17, 2014 11:18 AM

29:33 Rx'd (Except no rower so sub 200x 45lb SDHP)

M/30/69"/170#

Comment #85 - Posted by: Jesse P. at January 17, 2014 11:19 AM

22:58 Rx'd
Loved this WOD! PR on the 30 muscle ups (9:45) and the 2000m row (8:14.5). Will definitely repeat as a benchmark in a few months!

Comment #86 - Posted by: Davis M/28/5'9"/165 at January 17, 2014 11:19 AM

Modified this one a bit.

30 strict ring dips
C&J @ 95#
Rowed 2018m (153.9 split)

Final time 19:17

Comment #87 - Posted by: Anthony at January 17, 2014 11:19 AM

21m/5'6/150#
Rx'd 18:36

Comment #88 - Posted by: Eric V at January 17, 2014 11:29 AM

15:45 as RX'd

M/23/177

Comment #89 - Posted by: Chris W at January 17, 2014 11:40 AM

Subbed 30 CTB (or at least, enthusiastic) PUs, 30 dips, 21-135# C&J, 2000m row: 21:38.

Jerks killed me.

Comment #90 - Posted by: gremnatious 34/m/6'1"/175 at January 17, 2014 11:54 AM

13:07 - RX'd - spicy chipper!!!!!

Comment #91 - Posted by: Austin Malleolo at January 17, 2014 11:55 AM

27:46
Rx'd
95#

Comment #92 - Posted by: Sue Ady F/45/135 at January 17, 2014 11:56 AM

M/30/5'11"/195

14:06 RX

Comment #93 - Posted by: Jared Davis at January 17, 2014 12:00 PM

19:35 scaled to bar muscle ups.
C&J @135
Rowed.

Comment #94 - Posted by: Augie at January 17, 2014 12:05 PM

19:35 scaled to bar muscle ups.
C&J @135
Rowed.

Comment #95 - Posted by: Augie at January 17, 2014 12:06 PM

30 Muscle-ups sustitute 3 pull ups + 3 dips x 30
52 kg Clean & Jerk, 21 reps
Row 2,000 meters sustitute 200reps sdlhp
42:15

Comment #96 - Posted by: Mür at January 17, 2014 12:12 PM

Hi, All!

I do not have a rower; however, I do happen to have a cable row machine.

How many reps and at what weight would you recommend when using the cable row machine to replace the rower?

any help would be greatly appreciated.

Comment #97 - Posted by: CPT Chris at January 17, 2014 12:22 PM

25:19 as RXed
Explosive

Comment #98 - Posted by: Mafioso at January 17, 2014 12:26 PM

18:49 hard work - lovet it

Comment #99 - Posted by: Øystein Marcel Kalma at January 17, 2014 12:30 PM

Scaled to
30 chest to bar
no dips-chest/shoulder was feeling just a little off, so I bailed to rest it
95# clean and jerk 21 reps
50 sdhp 45# run 3/4 mile
24:00 all the time I had today

Comment #100 - Posted by: Mike Andridge/43/5'8"/175 at January 17, 2014 12:39 PM

18:45

Comment #101 - Posted by: therozfather at January 17, 2014 12:42 PM

15:22 Rx'd

Comment #102 - Posted by: Cary at January 17, 2014 12:44 PM

jumping muscle ups set at 5'6"

23:36

Comment #103 - Posted by: mike vinson at January 17, 2014 12:46 PM

23:07 Butter-pack :)

15 asst'd pullups
15 push-ups
21 c&j @ 65#
2k row @ 9:51

for MU practice: 3x20 dips and 3x5 ring rows

Comment #104 - Posted by: Elle W 44/F/5'6"/125 at January 17, 2014 12:47 PM

Does Glassman actually program for the main page?

Comment #105 - Posted by: B. Rhaly at January 17, 2014 12:49 PM

Awesome WOD! 18:44 as prescribed 28yr old male

Comment #106 - Posted by: R Moore at January 17, 2014 12:54 PM

#91 I just got a rower this week. for the last 1 1/2 years ive ran, biked and did those crazy sumo high pull dead lifts in place of. I liked using the seated row. that seemed to make the most sense to me. I went for 2:30 and said that was 500 meters. good luck.

Comment #107 - Posted by: mike vinson at January 17, 2014 12:55 PM

Male 26: 5"7 170lbs

Rx'd @ 19:51

Had to do bar muscle ups, no rings here :/

Comment #108 - Posted by: Garzatime at January 17, 2014 12:56 PM

Male 33/5'6''/155lbs

Time- 15:10 RX

Comment #109 - Posted by: Sean at January 17, 2014 1:12 PM

Scaled to
30 strict pull ups and 60 chair dips (rounds of 1+2)
95# clean and jerk 21 reps
1.5 mile run
23:30

Comment #110 - Posted by: Derek S 27/M/74"/175 at January 17, 2014 1:19 PM

Rxd 20:41

Comment #111 - Posted by: Eric Caron at January 17, 2014 1:20 PM

sweet workout.

For the muscle ups I substituted a properly designed gymnastics class with qualified coaches and graded exposure to risk.

For the clean and jerks I attended a weightlifting class and got drilled in the foundational movements with a safe and effective volume and weight designed to maximise competence in the sport.

Row as rx'd.

Time was about 15 years.

Comment #112 - Posted by: hugh at January 17, 2014 1:29 PM

23:49 RXd

Comment #113 - Posted by: Squabs at January 17, 2014 1:31 PM

as rx'd, 18:04

Worst. Row. Ever.

35M/5-11/170#

Comment #114 - Posted by: Luke Palmisano at January 17, 2014 1:46 PM

17:51
Can't do muscle ups yet so did it from a deep squat.
25kg, clean and jerk
Did som extra MU training and CJ technique.

Comment #115 - Posted by: Sara, Sweden at January 17, 2014 1:58 PM

20:28
Scaled my MU to complete as many as I could in 8 min. The most MUs I have ever done in a 24 hour period is 4 and I got 8 in 8 min so I was very happy with that.
Rx C&J and Row

Enjoy your rest day guys.

31/m/200/5'10" Long Island NY CrossFit Rapture!!

Comment #116 - Posted by: Rapture Brad at January 17, 2014 1:58 PM

bum shoulder

4000m rowing
100 squats

Comment #117 - Posted by: david at January 17, 2014 2:03 PM

Wow! This brutal... Especially after maxing out yesterday. I might have done to much. Thanks for this!

Comment #118 - Posted by: Ryan at January 17, 2014 2:16 PM

14:30 rx

135# felt like 225#

Comment #119 - Posted by: Logan Collins at January 17, 2014 2:21 PM

16:14 rx'd with 200 SDHP @ 45 lbs

Comment #120 - Posted by: jay at January 17, 2014 2:21 PM

30 muscle ups
21 clean and jerk (135lbs)
2000m row

Tempo: 32'28"

Comment #121 - Posted by: Matheus Carvalho at January 17, 2014 2:37 PM

Where is my comment?

Comment #122 - Posted by: B. Rhaly at January 17, 2014 2:39 PM

M/42/195
No rings, scaled
90 pullups (mostly assisted) sets of 5
90 dips sets of 5
135 clean and jerk
No row, short on time
~30 minutes

Comment #123 - Posted by: darin at January 17, 2014 2:47 PM

Massively scaled, back feels great, the 2K row at the end still gave a great dose of adaptive love.

Scaled MU, 115 CnJ, 15.46

Put my rings up, first time I've had daily access since late August. Up on rings in false grip, and practice for the kipping swing, daily, starting now!

B. Rhaly - I took it. Sorry

Comment #124 - Posted by: Apolloswabbie 72" 195# 49 at January 17, 2014 2:49 PM

17:03

Comment #125 - Posted by: Caleb Hutson at January 17, 2014 2:54 PM

14:25 rxd

Comment #126 - Posted by: brendan willis at January 17, 2014 2:55 PM

37M/195#/5'11"

Morning
1) 5/3/1 Strength Program Deadlifts Working Sets 3x3 @ 310#/330#/345#
2)Metcon - 10:40
3 RFT
15 C2B Pull Ups
12 Lateral Burpee Box Jump Overs 20"
9 Back Squats 225# from the ground - scaled from rack

Afternoon! Mentally and Physically drained! Had to listen to my body and take a rest. Wanted to push through the HQ workout today but didn't want to put up a half ass effort . Will be rested for Sunday!

Comment #127 - Posted by: dustin at January 17, 2014 3:01 PM

25:15

Comment #128 - Posted by: Jonesy Boy at January 17, 2014 3:06 PM

Split Jerk 1-1-1-1-1-1-1 reps
165 - 175 - 180(pr) - 185(pr) - 190(f) - 190(pr) - 195(f)

100 Burpees for time:
6:32

Comment #129 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 3:11 PM

Scaled for a 43/F/135 newbie:
90 jumping pull-ups
90 dips
65# clean & jerk
2000 meter row
29:34

Comment #130 - Posted by: TMH at January 17, 2014 3:13 PM

15:44rx
Pr 30 muscle ups too in 4:54

Watched the tyminski video on muscle ups that outlaw posted
Helped a ton

Comment #131 - Posted by: Travis Williams at January 17, 2014 3:15 PM

17:28 scaled 20 CtoB pullups, 20 ring dips, 95lb cj

Comment #132 - Posted by: LiiT M/40/6'1"/204 at January 17, 2014 3:26 PM

warm up: 2 mile run
WOD in 20:02
muscle up progressions with 1 green iron woody band combined with jumping
75# power cleans and jerks
row Rx'd
cool down: 2 mile spin bike

Just felt so tired today

Comment #133 - Posted by: Glorybelle F/44/5'5/135 at January 17, 2014 3:36 PM

@ Joe N.
Nice pr
burpees too!

Comment #134 - Posted by: Mike Andridge/43/5'8"/175 at January 17, 2014 3:39 PM

16:58

15 MU and 95 pound clean and jerks
7:51.7 for the row

Comment #135 - Posted by: David T. - M/54/5'8"/185 at January 17, 2014 3:41 PM

M/23/78kg/174cm

scaled to
30 pull ups
30 dips
50kg C&J x 21
2000m row.

19:28

probably could have done better, but feeling like a train hit me after yesterdays CF Total.

Comment #136 - Posted by: Michael at January 17, 2014 3:46 PM

30 M.U
21 Power clean 135lbs
2000 m row
time: 21:23

Comment #137 - Posted by: celio Trepichio at January 17, 2014 3:46 PM

Joe N, great afternoon workout...several split jerk PRs, and a great 100 burpee time. Best I can recall for me on a burpee WOD was 94 in 7 minutes, so you well ahead...but given me something to shoot for!

Comment #138 - Posted by: Jim R./51/5'8"/160 at January 17, 2014 3:48 PM

Ouch...

60 CTB and 60 dips on the Gravitron
21 C&J #65
2K row

27:30

M/42/5'10"/207

Comment #139 - Posted by: OldMarine at January 17, 2014 3:54 PM

meant to include that it was 30 muscle up progressions and 21 clean and jerks

Comment #140 - Posted by: Glorybelle F/44/5'5/135 at January 17, 2014 3:56 PM

19:22 Rx
C&J was brutal, 135 is almost my body weight

Comment #141 - Posted by: bimflip M/36/145lb/5'4"b at January 17, 2014 3:58 PM

20:41 Rx
Long ways to go yet... >[

Comment #142 - Posted by: Daniel Johnson at January 17, 2014 4:00 PM

25M/6'1"/215

Finally clicked on muscle ups! Now i just need to link them better...
Rxd
29:50

Comment #143 - Posted by: Jeff B at January 17, 2014 4:16 PM

newbie-

26:19

60 PU + 60 dips
135 # C&J x 5
95 # C&J x 16
200 SDLHP with 20#

Very tough, but happy with the C&J!

Comment #144 - Posted by: mk M/33/220/6'1" at January 17, 2014 4:16 PM

PSC 19:20
95#

Comment #145 - Posted by: Sugar Land at January 17, 2014 4:21 PM

Perfect wod to help get me hooked again

23:37 with only 21 MUs

Row took 4-ever

Thanks

Comment #146 - Posted by: mikeyb m/53/178 at January 17, 2014 4:23 PM

Finally figured out muscle ups!

RXd
29:41

25M/6'1"/215

Comment #147 - Posted by: Jeff B at January 17, 2014 4:23 PM

CrossFit Football. Power cleans (PR by 5#!), strict chin-ups and "E. Caf" for conditioning. Results posted there. http://crossfitfootball.com/2014/01/17/2014-01-17-training/

Comment #148 - Posted by: Gavin at January 17, 2014 4:32 PM

@Glorybelle - nice time, well done!

@Mike Andridge, Jim R. - thanks, guys! I've been itching try split jerks since watching "The Jerk Dip" with Kendrick Farris and Cara Heads Slaughter.

Comment #149 - Posted by: Joe Northside m/35/70"/200 at January 17, 2014 4:32 PM

35m/5'9"/218

12:31rx

Negative self-talk nearly got the best of me during that 2k. I wanted the pain (and miserable 500m splits) to go away.

Comment #150 - Posted by: Matt Chan at January 17, 2014 4:46 PM

I was going to do the CrossFit Total today, but to my dismay the "strength" area of the Y was closed while they're replacing the existing silly machines with new silly machines. Found this one from a few weeks ago instead:

Handstand walk 100m, scaled to
Wall-walk x100 "touches"

10:22

Meant to to 300, but they were making my neck feel weird. Then, so the trip to the gym wouldn't be a total loss,

Run 1 mile

8:39

Comment #151 - Posted by: BC (27/M/5'9"/140lbs) at January 17, 2014 4:46 PM

Joe Northside, thanks! And by the way, you're killing me with those 100 burpees. The thought of them makes me cringe. ;)

Comment #152 - Posted by: Glorybelle F/44/5'5/135 at January 17, 2014 4:48 PM

23:15 RX

A month away from 40 and PRd my 30 MU's, that felt good. Even if the workout felt like hell.

Comment #153 - Posted by: Cherie at January 17, 2014 4:48 PM

23:45
subbed 30 CTB Pullups/30 ring dips for MUs

Comment #154 - Posted by: Rowan M/5'5"/150/49 at January 17, 2014 4:54 PM

18:24rx

Comment #155 - Posted by: kri$ at January 17, 2014 4:56 PM

I had to scale MU's. I am having such a hard time getting the transition down. It is a challenging mystery.

However, I stood on plyobox and worked on transition and the dip part of the MU for training.
21 clean and splits @ 135
200 SDHP's (this seems so much more challenging than rows!! I need to go get a C2)

22:00

Tough day.
Guess I'll head into my local affiliate (crossfit harboreast baltimore) to get schooled on MU's.

m/33/175/5'11"

Comment #156 - Posted by: brad h at January 17, 2014 5:00 PM

90 pull ups
90 dips
21 Clean and Jerks 135lbs
2000 meter row

35:02

Comment #157 - Posted by: Christopher Dudley at January 17, 2014 5:03 PM

16:33 as rx'd.

Comment #158 - Posted by: Pat Sherwood at January 17, 2014 5:12 PM

M/175/6'0/30
30 Bar muscle ups
135lb C&J
2000 m row

23:53

Comment #159 - Posted by: Luis Estrada at January 17, 2014 5:23 PM

As rx'd 25:04

Comment #160 - Posted by: Brent colson at January 17, 2014 5:28 PM

30 muscle up progression
21 135# clean and jerk
1 mile run
17:58

Comment #161 - Posted by: Tye at January 17, 2014 6:07 PM

sub'd and scaled this one...

30 Pull Ups
30 Bar Dips
21 Clean and Jerk (some Power Clean & Jerks in there)
200 SDHP at 45 lbs

20:07

That "rowing" at the end was the icing on the cake

Comment #162 - Posted by: Nate at January 17, 2014 6:09 PM

19:38 rx

Comment #163 - Posted by: Chris Russell at January 17, 2014 6:16 PM

M 43/185/6'
16.49. Jumping muscle ups and ran a mile.

Comment #164 - Posted by: Munster at January 17, 2014 6:18 PM

90 pullups
90 dips
21 clean and jerks 60kg
200 SDHP olympic bar
35.25min

i am destroyed.
great work out

Comment #165 - Posted by: seamus (30/m/183cm/95kg) at January 17, 2014 6:21 PM

22:15 scaled 20 C2B+20 ring dips (rounds de 6,5,4,3,2)
C&J 100#

Comment #166 - Posted by: lucio1928/42/182/98 at January 17, 2014 6:21 PM

22:55

Did fat bar mu. Kept me from being able to string any together. Do one, lose grip, fall......made it interesting but enjoyable.

Comment #167 - Posted by: Bo R. at January 17, 2014 6:31 PM

Oh myyyyy

I should count the muscle ups as skill practice as I did the muscle up progressions slowly to really practice ther transition as I can't do a muscle up. I did count this in my total time.

30 mu progressions
21 clean and jerks 135#
200 SDHP

38:48

Comment #168 - Posted by: Brent L at January 17, 2014 6:32 PM

In Bay Minnette, AL
8:00 X trainer
Then
3 Rounds
20 25# Thrusters
20 Sit Ups
20 PushUps
Then
1 Mile Run
Good Workout

Comment #169 - Posted by: dyagg at January 17, 2014 6:33 PM

Rxed

23:04

Need to get faster at muscle-ups. Definitely slowed down after 15.

Comment #170 - Posted by: Mike M 38/M/6'0"/210# at January 17, 2014 6:43 PM

Puppy scaling:

25 pullups w/ green Rogue band; broken reps
25 pushups; 15/5/5
15 C&J 45# from ballistic blocks; didn't rush these as motion is unfamiliar to me
Row 1500m

15:47

Comment #171 - Posted by: Brad Burris 34/m/6'2"/170 at January 17, 2014 6:53 PM

15:30 as RX

Comment #172 - Posted by: Heber at January 17, 2014 7:23 PM

F/43/5'6"/135

MU progression--rings high, feet on stool
21 Power C&J, 65#
200 SDHP, 35#

22:37

Comment #173 - Posted by: mom to five at January 17, 2014 7:45 PM

18:38

Scaled muscle-ups to 15 reps
Scaled clean and jerks to 50kg

Comment #174 - Posted by: Brett (25/M/188cm/79kg) at January 17, 2014 8:00 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 straight leg situps, 5 25 lb good mornings, 5 hanging rows, 5 hrpu's.
then
15 pullups w/ 15 ring dips, 95 lb squat c&j, rowing sub: 50 sdhp 45 lb, run 400 m, 50 sdhp 45 lb, run 400 m. 22:59.

Comment #175 - Posted by: J.Wood at January 17, 2014 8:26 PM

20:14 Rx'd

Comment #176 - Posted by: Jake Kiddoo at January 17, 2014 8:28 PM

16:40 (Only 17 muscle up cuz I'm on day 17 of the MU challenge)

Comment #177 - Posted by: B. Rhaly at January 17, 2014 8:32 PM

20:20 Rx'd

Comment #178 - Posted by: phill 37°21'41"N 118°23'43"W at January 17, 2014 8:49 PM

22:55

Did fat bar mu. Kept me from being able to string any together. Do one, lose grip, fall......made it interesting but enjoyable.

Comment #179 - Posted by: Bo R. at January 17, 2014 8:52 PM

M/29/5'9"/195

30 Split bar muscle ups
30 squat clean and jerks (oops, did 30 by accident)
2000m row
35:07

I feel like my ring MUs are much more efficient and quicker for me than the bar MUs. they say the bar is easier than the rings... eh Idk bout that. nowhere to hang rings at gym, hope to use rings next time. I'm not sure where I got away from doing full cleans, but unless the WOD says power I think I'm jus going to go with squats, power cleans are definitely faster tho.
Big ups to everyone who did this WOD rxd sub 20 mins, especially if they did squat cleans, beast!

3..2..1.. I'm gone

Comment #180 - Posted by: jirv101 at January 17, 2014 9:19 PM

18:30
Banded MUs, everything else RX
M/42/5'9"/185

Comment #181 - Posted by: Bob F at January 17, 2014 9:37 PM

M/24/5'10"/178

Still working on MUs!
30 Pullups & Dips (alternating)
135# C&J
2k Row

18:39

Comment #182 - Posted by: John at January 17, 2014 11:14 PM

24/M/195#
CrossFit Andersen Guam
RX 26:57

never done that many muscle ups in one workout, or even in one day.

Comment #183 - Posted by: Brent Fallon at January 17, 2014 11:37 PM

Cant quite do a muscle up yet and didnt have a rowing machine at my gym so 90 pull ups and 90 dips, 21 clean & jerk 115 lbs, 200 sumo dead lift high pull: 46 minutes even.

Comment #184 - Posted by: Cameron Hall at January 18, 2014 12:09 AM

Also did I do too many pull ups and dips I thought I read that a good ratio was 3 pull ups and 3 dips for every one muscle up

Comment #185 - Posted by: Cameron Hall at January 18, 2014 12:11 AM

90 PUs
90 dips
50kg clean and jerk
2k row

27.10

Comment #186 - Posted by: Marc 43 200 6' at January 18, 2014 2:02 AM

WU - stretch; jump rope

WOD: For time:
20 Muscle-ups
135 pound Clean & Jerk, 21 reps
run 1 mile

Time - 25:39

Comment #187 - Posted by: Murph99 M/39/190/5'10" at January 18, 2014 3:58 AM

M/34/5'7"/168
RX 26:33

Comment #188 - Posted by: Mark Salzman at January 18, 2014 4:38 AM

10 MU with band assist
20 pull ups
21 Clean and Jerk 75#
2K row

23:28

MU were slow and somewhat painful to my right shoulder, so I decided to pull the plug after 10. Haven't tried any in a long time and finish out with pull ups. Just getting back into main site programming and having fun so far

Comment #189 - Posted by: Suzanne at January 18, 2014 5:14 AM

26:40
C&J 40 kg

Comment #190 - Posted by: Michele Venturella at January 18, 2014 5:30 AM

M/34/5'7"/192
20:56

Comment #191 - Posted by: gjosephsen at January 18, 2014 6:03 AM

Took yesterday off after a knife defense seminar in Krav Maga. So, I did this WOD today.

15:28 brutal wod. Semper Fi

#TrainHardTrainOften #GPP

Comment #192 - Posted by: D Weston at January 18, 2014 8:13 AM

105lb C&J

20:!4

Comment #193 - Posted by: jclarke042 M/29/5'9"160 at January 18, 2014 8:18 AM

M/43/70"/184.5

Scaled MU to Jumping MU with bottom of rings about 6" above my head.

Scaled weight of C&J to 115lbs.

Row Rx'd.

Time 26:01.

Comment #194 - Posted by: Glenn at January 18, 2014 8:52 AM

Run/DB Clean WOD, details there.

Comment #195 - Posted by: bingo at January 18, 2014 9:42 AM

As rx'd: 23.07, after slaughtering, scalding, and scraping a hog. On to butchering!

Comment #196 - Posted by: Ben 34/5'5"/150# at January 18, 2014 9:53 AM

29:06

Comment #197 - Posted by: myles456 at January 18, 2014 10:14 AM

25:38
Subbed 30 kipping pull ups and hand release push ups for muscle ups
used some bootleg erg

Comment #198 - Posted by: David M/38/5'10"/195 at January 18, 2014 10:32 AM

As rx'd 20:50. Time for a nap!

Comment #199 - Posted by: Kurt M/40/190 at January 18, 2014 10:41 AM

14:50, had to do bar muscle ups and run across the gym several times to get between the 3 stations

Comment #200 - Posted by: Zack at January 18, 2014 12:19 PM

Been there done that! (pushups w/boot)

Comment #201 - Posted by: Will at January 18, 2014 12:45 PM

Did it after 4x 8/5 front/back squats. Bonked on the row.

As Rx'd 20:20

Comment #202 - Posted by: Matt H. at January 18, 2014 12:52 PM

M/23/5'11"/184.6

22:50.68 RX'd

Bar muscle ups.

Comment #203 - Posted by: MilesForks at January 18, 2014 1:57 PM

Him
30 pull-ups, 30 ring dips with feet supported
65 lbs clean and jerk
1 mile run
26:40 (8:00 mile)

Her
20 ring rows, 15 ring dips with feet supported
46 lb clean and jerk
1 mile run
25:12 ( 10 min mile)

Comment #204 - Posted by: Texas couple at January 18, 2014 1:57 PM

16:46 Rx'd

Comment #205 - Posted by: Kurt at January 18, 2014 2:07 PM

22:01

21 Jumping from knees MU
135 clean and jerk
2k row

Comment #206 - Posted by: Andrew at January 18, 2014 2:24 PM

Did this one yesterday. Subbed 60x Pullups/Dips for the 30 Muscle Ups.

Time: 38:19

The Pullups and Dips were about twice as grueling as the Clean & Jerks. Overall, I felt better at the end than I thought I would.

Comment #207 - Posted by: Alton 34yo/M/5'11"/175lbs at January 18, 2014 2:35 PM

Practiced MU, did 20, been a long time with bad shoulders, very encouraging, gotta get these back

Scaled wod to
21 CJ@135
2k row
11:45

Comment #208 - Posted by: dan colson at January 18, 2014 2:35 PM

15:40 RX'd

Comment #209 - Posted by: Nick O. at January 18, 2014 2:47 PM

60 pull ups
60 dips
21 c&j at 135
Run 1 mile

20:10

Comment #210 - Posted by: Dave 31/6'/180 at January 18, 2014 3:12 PM

24.52 as Rx'd

MU at 9:30
C & J at 15:30

24/m/5'11"/170

Comment #211 - Posted by: Logan S at January 18, 2014 3:20 PM

45-yo F 5'6" 132lb That's weird I dropped 3 lb and I ate Dairy Queen yesterday including extra Reeses in the Blizzard.

morning - 10k doggie trail run

afternoon
6 rounds of 5 deadhang CTB pullups/10 deep dips = 30 pu's/60 dips, trying to move quickly back and forth so it would be closer to what the muscleup people were doing

21 c&J @ 83 lbs
2k row

27:50

Comment #212 - Posted by: Debbie Bailey at January 18, 2014 4:11 PM

21:16

20CTB pull ups/40 push ups
21 95# clean and jerk
1.5 mi run with the dogs

Comment #213 - Posted by: Moose at January 18, 2014 5:34 PM

Attempted after crossfit total.
13 bar MU's, + 8 rounds (3 P-ups/ 3 dips)
21 - 115# C&J
2k row

24:25. Drained by the time the row came around.

Comment #214 - Posted by: Silas at January 18, 2014 11:32 PM

22:43 RX'd.

Had to do strict MUs, as my shoulders can't stand the kip...

Took the C&Js in 3rep-TnG-Steps to keep good form.

Died on the erg!

What a great one!!!

Comment #215 - Posted by: joern perlwitz at January 19, 2014 5:24 AM

100 pullups
21 hang clean and jerk (115#)
row 2000m

20:27

Comment #216 - Posted by: James M/31/5'7"/160 at January 19, 2014 5:31 AM

2014-01-17/18: Did 30 mu's for time, grace, and rowed 5k...posted them there.

Comment #217 - Posted by: gs at January 19, 2014 7:49 AM

26:15

Comment #218 - Posted by: Derek W. 23/5'8"/160lb at January 19, 2014 9:04 AM

Half RX'd

15 MU (4:30)
10 C&J 135 (4:00)
1000m row (3:50)

12:30

Comment #219 - Posted by: Guillaume (M/31/5'8/165) at January 19, 2014 10:47 AM

100 pullups
21 hand power clean & jerk
row 2000m

20:27

Comment #220 - Posted by: James M/31/5'7"/157 at January 19, 2014 10:56 AM

Can't do MU, so I subbed as Bingo recommended; 1MU=4 pull ups + 4 dips. Man, that got hard...

4 pullups + 4 strict dips x30
Scaled C&J to 125 Ib, 21 reps
2k row

28:20
Dips got really hard and the C&J after that. Rowing was okay (7:36:7), but I felt "empty". Got to learn those MUs!

Comment #221 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at January 19, 2014 11:26 AM

23:01 rx'd
first muscle ups!

Comment #222 - Posted by: Tormod at January 19, 2014 11:29 AM

m/44162

20:53 a rx'd

Comment #223 - Posted by: Seth H. at January 19, 2014 1:14 PM

22:40
30 #4 band ring muscle ups
21 115# clean & jerk
2k M row 7:52 split

Comment #224 - Posted by: Will (M/42/175/71") at January 19, 2014 1:26 PM

23:12 RX'd

Comment #225 - Posted by: Francis at January 19, 2014 3:52 PM

RX'd 18:01

Comment #226 - Posted by: Tyler at January 19, 2014 5:08 PM

Sub-Muscle ups w/ 90 assisted pull ups and 90 assisted dips
clean and jerks (115 lbs.)
Subd w/ SDHP 200 Reps the bar
32:45

Comment #227 - Posted by: apodigo at January 19, 2014 5:42 PM

M/44/5'8"/175

Modded to:

30 Burpee Muscle-ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

19:40

Comment #228 - Posted by: Jon Craig at January 20, 2014 7:57 AM

20:30
Jumping m-ups & 200 SDHP

Comment #229 - Posted by: ChrisM/45/190/6 at January 20, 2014 9:58 AM

16:04 @ work

Comment #230 - Posted by: jdisch at January 20, 2014 11:13 AM

30 Muscle ups
21 C&J @ 135lbs
2000M Row

29:45

Comment #231 - Posted by: Steve Nesrallah at January 20, 2014 11:40 AM

Sub 60 pull-ups and dips for MU
No rower, ran a mile

23:30

Comment #232 - Posted by: Tay(M/30/6'1/195) at January 20, 2014 1:14 PM

Sub 60 pull-ups and dips for MU
No rower, ran a mile

23:30

Comment #233 - Posted by: Tay(M/30/6'1/195) at January 20, 2014 1:15 PM

Rx'd 17:43.

Comment #234 - Posted by: Chazwell at January 20, 2014 1:31 PM

CFWU x 3

30 Pushups/30 Dips
105# Cleans (forgot the jerk)
1000m

16:39

Comment #235 - Posted by: F15E_WSO/51/M/185 at January 20, 2014 2:40 PM

I'm a few days behind, had to take Sunday off since I don't yet have a home gym set up yet.. But I'll get thru it..

30 bar muscle ups
21 clean and jerks @135lb
2000m row

21:13

Comment #236 - Posted by: Alex at January 20, 2014 4:41 PM

M38/6'4"/200
13 muscle ups in 7min
Finished 17 more pull up's and ring dips
95# clean & Jerks, reps 21
50 SDHP

20:06 a bit of my own thing working to failure on
The Muscle-ups was my priority on this one.

Comment #237 - Posted by: Brandon at January 20, 2014 8:47 PM

22:12
Lost a min waiting on barbell

Comment #238 - Posted by: Mik at January 20, 2014 10:11 PM

Done after 5x5 deadlift. subbed 20 kg sdhp for row.

Comment #239 - Posted by: Mik Fanguy at January 21, 2014 2:02 AM

Done after deadlift 5x5
subbed 20 kg sdhp for row

Comment #240 - Posted by: Mik Fanguy at January 21, 2014 2:02 AM

M/34/6'2"/180#

30 pullups
30 ring dips
21 C&J, 95#
Row 2000m

19:51

I broke the pullups and dips down into sets of 5 and alternated them (i.e., 5 PU, 5 dips, 5 PU, 5 dips, etc.).

Comment #241 - Posted by: Robby at January 21, 2014 6:46 AM

28 min. 7MUs, then PUs, Ds. No Row, as i ran a mile to warm up and ran out of time.

Comment #242 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at January 21, 2014 9:17 AM

M/36/6'3"/200

17:41

Comment #243 - Posted by: Ben S at January 21, 2014 10:44 AM

EMOM for 10 minutes:
5 burpees
8 kettlebell swings, 50lbs

Then,
30 bar muscle-ups (no rings)
21 clean and jerks, 135lbs
Run 1 mile (no rower)

Time: 19:55

Finished up with a power clean / hang squat clean complex. Worked up from 135lbs to 185lbs.

Happy about this one. Good workout.

M/27/5'11"/175lbs

Comment #244 - Posted by: Evan at January 21, 2014 6:57 PM

21:35
c+j slow for me

Comment #245 - Posted by: Sebastian 45/6'2"/180 at January 22, 2014 5:24 AM

As Rx 25:30

Muscle ups really slowed me down. I have to work on full extension at the bottom.

Comment #246 - Posted by: britishfireman1 M/165/6'/39 yrs at January 22, 2014 6:09 AM

M/34/5'7"/168
RX 26:15

Comment #247 - Posted by: Mark Salzman at January 22, 2014 6:16 AM

14:06 RX

28/5"10/180

Comment #248 - Posted by: Jason Wadsworth at January 22, 2014 8:27 AM

25:08
Scaled to 15kg dumb bells for c&j

Comment #249 - Posted by: DanNZ M/24/177cm/62.5kg at January 22, 2014 8:58 PM

A week behind..

2 pull-up, 2 ring dip w/4# wts x 30
C&J x 21 @ 95#
1 mile run

20:40

Comment #250 - Posted by: ART/M45/5'5"/150 at January 25, 2014 3:34 AM

5 bar muscle ups
25 bar muscle ups with medium black band
21 C&J w/ 135#
2000m row
24:38

Comment #251 - Posted by: rwr m/42/70"/175 at January 25, 2014 1:04 PM

30 pull-ups
30 asst reg dips
30 jumping muscle ups
115# squat clean and jerk x 21
2000 m row
25:55

Comment #252 - Posted by: Drew m/45/5'10"/170 at January 27, 2014 9:37 PM

scaled row 1k
20:14

Comment #253 - Posted by: B-Mo at January 28, 2014 4:29 PM

45/m/176cm/73kg

As rx'd

26:12

L-Sit MUs from the ground (low ceiling)
Small metal plates (no drop offs)

Took one week off due to a cold and painful left wrist and shoulder. Still not completely healed.

Went ski mountaineering instead three times, each about one and half hour ascend (840 Hm).

Comment #254 - Posted by: Memuc at January 30, 2014 5:19 AM

33'32"

Comment #255 - Posted by: RAD at January 31, 2014 11:34 AM

for time:
30x 3xpullups/ringdips
21x 61k clean&jerk
200x 20k kb sdhp
34:50

Comment #256 - Posted by: Tiroler M/29/5'8''/77k at January 31, 2014 2:37 PM

For time:
7 rope climbs
21 clean-and-jerks
30 burpees

Li'l Kim 6:36 (55/tire) game day
David 7:54 (95)
Jason 7:56 (115)
EP 9:36 (35)
Ricky 9:35 (75)
Katie 9:31 (35)
Megan 14:07 (65)
Erin Kav 16:56 (65)
Veronica 13:14 (15/tire)
Mr. Wonsil 15:08 (65/tire)
Bubs 14:00 (75)
Master P 9:07 (65)
Erika 5:57 (65) - in season
JZ 9:13 (75)
Aaron S. 6:48 (65) - in season
Collin 10:29 (75)
Pudge 12:07 (55)
Mr. Carey 12:29 (95)
Mrs. Carey 11:13 (45)
Elizabeth 9:56 (65)

Comment #257 - Posted by: Champions Club at February 3, 2014 9:54 AM

60 pull-ups and 90 dips in 8:56
21 Clean & Jerks with 135 lbs in 3:04
Row 2,000 meters in 7:27

Head to split these up due to equipment limitations, had about 5 minutes between each. Felt pretty good about overall times.

M/29/5'11''/190

Comment #258 - Posted by: Kent at February 3, 2014 8:41 PM

- Bar muscle-ups (no rings)
- 40 kg clean and jerk

25:50

Comment #259 - Posted by: Artur G at February 5, 2014 10:01 AM

53/m/190

rx. 38:30 MU's 1st following 2 wk sic, suck.

Comment #260 - Posted by: denob at February 13, 2014 8:14 AM

21:01
Subbed chest to bar pull-ups
And
Dips
For muscle-ups

Comment #261 - Posted by: Justin M/27/5'8"/144 at February 14, 2014 8:47 AM

21:01
Subbed chest to bar pull-ups
And
Dips
For muscle-ups

Comment #262 - Posted by: Justin M/27/5'8"/144 at February 14, 2014 8:48 AM

21:01
Subbed chest to bar pull-ups
And
Dips
For muscle ups.

Comment #263 - Posted by: Justin M/27/5'8"/144 at February 14, 2014 8:49 AM

30:42
seated mu's
135 clean & jerk
1mile run

Comment #264 - Posted by: cscarr52 m/48/190 at February 17, 2014 7:32 AM

32:48

rx

Comment #265 - Posted by: savetheh at February 18, 2014 11:55 AM

1 strict chinup and dip per mu
power clean n jerk

24:26

m/43/5'8/241

Comment #266 - Posted by: phat boi at February 24, 2014 2:06 PM
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