January 23, 2014

Thursday 140123

Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg

Post time to comments.

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Dan LaBounty.


"Constantly Varied Kitchen: Deep-Dish Breakfast Pizza" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Posted by Pukie at January 23, 2014 5:00 PM
Comments

so 30 one legged squats each round, 15 with each... correct?

Comment #1 - Posted by: Fletcher M/41/6'3"/225 at January 22, 2014 5:07 PM

Errr... Bingo?

Comment #2 - Posted by: ChrisM/45/190/6 at January 22, 2014 5:11 PM

I was referring to degee of difficulty...

Comment #3 - Posted by: ChrisM/45/190/6 at January 22, 2014 5:17 PM

Can't really do strict HSPU. How many Kipping ones would that be?

Comment #4 - Posted by: Chris at January 22, 2014 5:27 PM

Iam doing the MUs and HSPU strict but iam Kipping the pistols.

Comment #5 - Posted by: hollyhog at January 22, 2014 5:33 PM

Can't do a muscle up to save my life yet.

Comment #6 - Posted by: Price at January 22, 2014 5:37 PM

Hay coach is an L sit muscle a strict muscle up?

Comment #7 - Posted by: Craig Hicks at January 22, 2014 5:37 PM

Did this as a warmup prior to strength

Rx'd - 8:37

was going well til the last round when muscular endurance hit the wall for me on the hspu so the time added up on those and the last set of mu's as well. One legged squats provided just enough rest for the upper body to get back to the rings for the muscle ups. Good one and the body weight ninjas will kill this....

Comment #8 - Posted by: alex nettey at January 22, 2014 5:37 PM

@Craig #6, A muscle up would be strict without any kipping (ie, without any hip opening or closing movement), right? For example, my rings are hung off my Rogue stand, so I have to start my muscle ups with my legs bent behind me at the knee. No kip there.

@Fletcher #1, yes. 15 per leg each round for 30 total.

@Chris #3, can you do any strict HSPU? I would do as many as you can and then kip the rest to 10.


Comment #9 - Posted by: Gavin at January 22, 2014 5:46 PM

@Chris, #3,

For strict HSPU, no kip, drag a box over or a bench and place feet on the box, adjust angle as neccesary. It isn't an incline pushup, but the principle is the same, the closer to 90 degrees your feet are, the closer you are to a strict HSPU.

Comment #10 - Posted by: David at January 22, 2014 5:47 PM

I can do maybe one or 2 strict, but the wod would just take forever i think and I'd loose the stimulus. I can do like 15 kipping, but for some reason im stuck when it comes to strict. Ill give it a go . . . also will struggle with the strict MU, but ill do the same there. Im working with a barbel clamped to the top of 2 walls that don't touch the ceiling lol. Its pretty ghetto! thanks guys!

Comment #11 - Posted by: Chris at January 22, 2014 6:33 PM

Iam liking that breakfast pizza. Definetly on my grocery list this week.

M/225/34

CFWUx3
Squat snatch 3x5 115/135/155

14:10
10 strict pullups + 10 strict ring dips
10 strict hspu
30 pistols alt. legs

Comment #12 - Posted by: hollyhog at January 22, 2014 6:33 PM

That pizza is looking awesome and it's zoned. That will definetly be on my grocery list this week. Thanks.

cfwux3
Squat snatch 3x5 115/135/145

14:10

3rnds
10 strict pullups + 10 strict 10 ring dips
10 strict hspu
30 pistols alt. legs

Comment #13 - Posted by: hollyhog at January 22, 2014 6:53 PM

First effort lost in a .com server hiccup. Grrr. Bad attitude now.

Theme for the month of January 2014? Strict. Like pissed off Nun strict.

3 Rounds for time. Hit start on stopwatch. 5 Strict Muscle-Ups/10 Strict Handstand Push-ups/15 one-legged squats (Pistol) for each leg (total of 30). Do the triplet 3 times then hit 'Stop' on watch. Collapse, but for the love of God don't curse! What, you want to piss off the Nuns more?!

What we typically call a MU is actually known in gymnastics as a "kip to support'. To us this means hang from the rings, kip like a mother f__r, and then do a ring dip. Uh uh…not today. As Rx'd is grab the rings (probably with a false grip), do a controlled ring PU, pull the rings close to your chest, and then do a ring dip. Piece of cake, right?

Riiiiiight.

Look to "Exercises and Demos" again for MU progressions or go back to the MU WOD we did earlier and look at my post and Glorybelle's for links (hint: they're in blue). Make the sub harder if you are going to sub: 1 strict Ring PU + 1 strict Ring Dip.

Strict, non-kipping HSPU. Who are you kidding? You are a Newbie, my fine Meister. You can barely stand on your head let alone do a push-up upside down! Sub as you did earlier this month using a box and trying to pike your body so that you are moving as much in the vertical plane as possible. Do you have a kipping but not a strict HSPU? Good on ya! How about using an abmat or other thingy to reduce the range of motion a bit and giving a strict HSPU a go?

One-legged squats or pistols. Just like they sound. Do a squat while standing on only one leg, sticking your other leg straight out front. You can scale this by holding onto a PU rig, post, large gym mate or fairly immobile farm animal. If you can do the squat but can't stick your leg out (like me) do the squat on top of a box and let the other leg hang straight down. Remember, it's 15 with each leg, a total of 30/round.

So, should you do the whole shebang? All of the reps in all 3 rounds? Sure! Why not? Let's do all of the reps in each round, and if it is necessary to scale the load or amount of work let's drop rounds rather than reps today. Do round 1 with all of the reps and see how you feel. Pretty good? Cool. Tackle round 2. Go ahead for round 3 only if you feel really strong. If you are doing this WOD and you see a trainer coming your way holding a 12" ruler in a menacing manner, be afraid. Be very afraid.

Sorry…bad Parochial School flashback…

CrossFit going all kinds of strict on us. 3-2-1…GO.

Comment #14 - Posted by: bingo at January 22, 2014 6:54 PM

I'm in there, somewhere...

Comment #15 - Posted by: bingo at January 22, 2014 7:05 PM

if you have no access to rings..and only use a bar for a muscle up is there a way you consider them strict? And just to know..are they harder to do on rings? I just bought rings but don't know if I will be able to find a place in my gym to put them on..thanks

Comment #16 - Posted by: Aglaroth at January 22, 2014 7:16 PM

9:38 as RX.

Comment #17 - Posted by: Heber at January 22, 2014 7:26 PM

At number 8 Gavin that's what I would have thought but when we did the strict ring dips we were told to do them no bend at the knee feet straight. Right?

Comment #18 - Posted by: Craig Hicks at January 22, 2014 8:02 PM

At number 8 Gavin that's what I would have thought but when we did the strict ring dips we were told to do them no bend at the knee feet straight. Right?

Comment #19 - Posted by: Craig Hicks at January 22, 2014 8:03 PM

@Aglaroth, thing to remember with strict bar MU is beginning with the false grip, just as you would with rings. I would say harder*, *since you cannot pike in the movement, or rather tend to pike.

Also, I workout at a far under equipped LA fitness, I'm sure you can find not only a place to hang your rings but a place to do muscle ups, hell I use to do them off of a dip bar.

Comment #20 - Posted by: keithb at January 22, 2014 11:28 PM

Subbed MUs, otherwise Rx'd. Pistols and HSPU unbroken.

Three rounds of...
20 strict pull ups + 20 strict dips
10 strict HSPU
15 pistols both sides

13:58

Comment #21 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at January 23, 2014 12:03 AM

Can the one legged squats be done by alternating legs each rep, or do you have to complete 15 on one leg then 15 on the other?

Comment #22 - Posted by: Elliot at January 23, 2014 1:45 AM

18:38 Scaled rounds 2&3 Kipped the MU & HSPU.

Comment #23 - Posted by: Charlie at January 23, 2014 1:59 AM

Wonderful, everything I suck at all rolled into one WOD.. This should be fun!

Comment #24 - Posted by: Simon Murray at January 23, 2014 2:03 AM

Heavily scaled:

Three rounds for time:

9 jumping pullups + 9 chair dips.
10 regular push ups.
Pistol progressions 15 each leg holding bar.

Comment #25 - Posted by: Dokkedahl at January 23, 2014 2:38 AM

3 rounds:
15 jumping pull-ups
15 chair dips
10 wall handstand + floor push-up
15 single-leg squats each leg

F/31/5'2/159

Comment #26 - Posted by: KD at January 23, 2014 3:48 AM

3 rounds
5 muscle ups with red band
10 strict hspu
20 one legged squats hand on wall for balance
9:50

Comment #27 - Posted by: D.S. F 52/5'6/117 at January 23, 2014 3:53 AM

3 Rounds of:

10 strict pull-ups
10 modified hspu (feet elevated)
TRX pistols, 15 each

11:45

Comment #28 - Posted by: EricS M/33/5'10/175 at January 23, 2014 4:00 AM

7:30 subbed pull-ups and dips for muscle ups

Comment #29 - Posted by: Tyler Scott at January 23, 2014 4:13 AM

22:42
Subbed pull-ups & dips pike push ups

Comment #30 - Posted by: gf at January 23, 2014 4:18 AM

M/50/185

3 rounds:
15 dips
15 pull-ups
10 pike presses, feet elevated
15 pistols, seated start, each leg

13'48"

Comment #31 - Posted by: Briguy85 at January 23, 2014 4:37 AM

Three rounds for time:
15 Strict Pull-ups
15 Strict Dips
15 HSPU, kipping w/ full ROM
15 Pistols each leg w/ hand on table for balance

20:25

Comment #32 - Posted by: Joe Northside m/35/70"/200 at January 23, 2014 4:47 AM

M/29/135
7:00 Rx

Comment #33 - Posted by: Gavin Guidry at January 23, 2014 4:48 AM

3 rounds:

5 strict MU progressions (hands-close, chest to bar pull-up, switch to rings for 1x transition practice and 1x ring dip)
10 HSPU (strict until I had to kip to keep going, tried to keep kip small)
15 roman dead lifts with 80lb KB

20:10

Comment #34 - Posted by: Dave W 30/m/178/5'7 at January 23, 2014 5:14 AM

5:29 RX'd - love this WOD!!! Don't forget the value of strict movements!

Comment #35 - Posted by: Austin Malleolo at January 23, 2014 5:18 AM

M/30/5'11"/195

12:46 RX

Comment #36 - Posted by: Jared Davis at January 23, 2014 5:20 AM

M/30/5'8"/150

Subbed:

Three rounds for time of:
20 Strict pull-ups + 20 dips
10 Handstand push-ups (only first 5 strict)
15 One legged squats, each leg (horrible form)

25:26

Comment #37 - Posted by: porffenton at January 23, 2014 5:21 AM

8:22 great workout !

Comment #38 - Posted by: Jani Heinonen at January 23, 2014 5:59 AM

13:13
Exactly as Rx'd

Comment #39 - Posted by: Chris Allen at January 23, 2014 6:11 AM

Followed Brand X scaling for Pack (bingo hadn't posted when I checked in last night)...
3 rounds:
3 x (3 strict ring PUs + 3 strict ring dips)
6 x strict HSPUs
12 x pistol squat each leg (24 total per round)

Time: 14:31

Admittedly, a couple of the HSPUs were half ROM and more than a few of the pistol squats were just above parallel. Also, I ended up doing 2 muscle-up subs at the end because I got excited and only did 3 PUs and 3 dips the first round. Think I should have gone for RX'd reps even though it would have taken quite a bit longer.

Comment #40 - Posted by: Dave H (M/38/5'8"/148) at January 23, 2014 6:25 AM

8:20 as Rx'd! After Deadlifts...nice littleWOD

Comment #41 - Posted by: Dave Claymore at January 23, 2014 6:26 AM

17:30, had to do just the negative of the pistols on the last 20 reps of the last set. My buns are burning.

Comment #42 - Posted by: DoubleD at January 23, 2014 6:27 AM

My upper body was still gassed from Tuesday's work. The hspu's were way tougher than normal and took forever but kept them all strict.

23:30
3 rounds
5 kipping bar MU's (no rings)
5 strict pu's
5 strict dips
10 strict hspu
15 each leg butt to low bench pistols

Comment #43 - Posted by: Bo R. at January 23, 2014 6:28 AM

13:47

Nothing I did was strict. For the muscle-ups, I used my rings because the gym does not have a bar for doing muscle-ups safely. I did not do strict muscle-ups with the rings either. I sat on the floor with my legs stretched out in front then pulled myself up using my legs a bit. Then for the handstands I did 10 with my feet hooked over a bar and then I did 10 regular handstands and tried to do a push-up as best I could. The first set I did a few but not many. For the one leg squats, I did it while using a bar to keep my balance, because I hurt my knee a while ago and it is a little stiff to squat down and back. The last part is the time. After I hit the stop, I accidentally hit the reset button. I know it was at 13 min but I think it was 47 seconds.

Comment #44 - Posted by: BW at January 23, 2014 6:42 AM

Heavily scaled...
3 RFT of:
3x5 strict pull ups/strict dips
10 piked push ups
45 squats

14:00

Comment #45 - Posted by: Jim R. 51/5'8"/160 at January 23, 2014 6:51 AM

12m 20sec, moved onto C&J @ 60kg and repeat to failure.

Comment #46 - Posted by: A Collins at January 23, 2014 6:55 AM

Props to ya'll doing good pistols. Not only is my balance not there, my knees start screaming about 1/4 of the way down.

Awesome time from Austin Malleolo.

Comment #47 - Posted by: Jim R. 51/5'8"/160 at January 23, 2014 6:57 AM

M/24/205lbs
8:12 RXed

Comment #48 - Posted by: Tony Bagala at January 23, 2014 6:59 AM

7:04 rx

Comment #49 - Posted by: James O Hobart at January 23, 2014 7:05 AM

One legged squats no problem, even with extra weight, pull ups and dips same thing but i still can't get over the point from pull up to muscle up so need more practice with this one. Next week i'm doing the level 1 trainer course, already looking forward to it...

Comment #50 - Posted by: Koen at January 23, 2014 7:38 AM

8:23
Did ring rows to dip for muscle ups.
Rx handstand push-up
Did pistols with bench behind me.
Did this after crossfit total

Comment #51 - Posted by: Greg at January 23, 2014 7:43 AM

Rx'd

9:32

m/26/185

Comment #52 - Posted by: Pete Taylor at January 23, 2014 8:03 AM

16:48, first two rounds as rx'd and then had to kip the muscle-ups. I didn't have much in the tank today. Not a lot of sleep the last few nights because of work. I hate when my full time job interferes with my fun haha

Comment #53 - Posted by: NickR at January 23, 2014 8:11 AM

5:31 Rx

No repped myself on a few pistols

Fun workout!

Comment #54 - Posted by: Logan Collins at January 23, 2014 8:15 AM

M/29/165/6'0"

ax Rx'd 14:49

Ring muscle-ups were from a dead hang

First time to do all HSPU strict. 1st round 7 then 3. 2nd round 3 then 2's. 3rd round 2 then singles. Glad to have done them strict.

Comment #55 - Posted by: James Bobo at January 23, 2014 8:15 AM

Subbed 10 strict pull-up and 10 strict dip for MU.

10 strict pull-up
10 strict dip
10 strict HSPU
15 strict pistol per

7:57

Comment #56 - Posted by: CaseyAcree at January 23, 2014 8:48 AM

No access to rings, so did PU and dips as sub (didn't multiply as supposed to since this newbie can't yet): 15:11 with multiple breaks.

Comment #57 - Posted by: Eric Dronen at January 23, 2014 8:53 AM

16.03, massively scaled.

MU - false grip but rack not tall enough for full extension in the hang, not a big swinging kip but not strict either
HSPU - to abmat, no kip
Pistols - to 16" box. Box pistols have come miles this year, doing 45 w no knee pain is awesome
100% on the Sherwood challenge, very much enjoying that

Comment #58 - Posted by: Apolloswabbie 72" 195# 49 at January 23, 2014 9:22 AM

M/45/185

As rx'd:

18:24

More better faster

Comment #59 - Posted by: Marty at January 23, 2014 9:31 AM

M/43/70"/184.5

MU: Scaled to one strict Pull up and one strict deep dip

HSPU and Pistols Rx'd

14:45

Great WOD. Loved it...want more of this type of activity.

Comment #60 - Posted by: Glenn at January 23, 2014 9:41 AM

13:51

4 pullups and 4 dips for each muscle up
36" box plyo pushups
Single leg squats as rx'd

Comment #61 - Posted by: Dixon at January 23, 2014 9:49 AM

10 strict pull ups
10 deep dips
10 HSPU
15 one leg squat each leg

finishing time of 10mins37sec

Comment #62 - Posted by: ashley pechey at January 23, 2014 9:51 AM

Made up Tuesday's:

20 minute amrap

21 Ring push ups
21 L pull- ups

2 reps short of 4 rounds.

Comment #63 - Posted by: Kevin C. (M/54/5'11"/174) at January 23, 2014 9:52 AM

2014-01-23: 12:27. Only left leg.

Comment #64 - Posted by: gs at January 23, 2014 9:54 AM

Great job D.S. and Joe and your versions today!

Jim R.- agree on the pistols. My knees won't allow either.

Comment #65 - Posted by: Kevin C. (M/54/5'11"/174) at January 23, 2014 9:55 AM

14:38

HSPU on wall

Comment #66 - Posted by: james.patrick [M/51/66"/135]-'06 at January 23, 2014 10:05 AM

scaled
3 rounds
5 strict chest to bar
10 strict ring dips
7 strict hspu to folded sweatshirt
20 pistols on box, holding bar.
15:04

Comment #67 - Posted by: Mike Andridge/43/5'8"/175 at January 23, 2014 10:11 AM

10:25

mu and hspu unbroken until 3rd round

Comment #68 - Posted by: Bill M. m/49/5'3"/135 at January 23, 2014 10:15 AM

Scaled to porch: 3 MU, 6 HSPU, 12 pistols assisted: 11:25

Comment #69 - Posted by: Andy Lock (M/44/5'6"/73) at January 23, 2014 10:32 AM

A WOD full of stuff I can't do yet. Still, I feel good about the work I got done:

15:42.54

3 rounds

5 strict pull-ups
5 ring dips (still shaky, but I'm getting there)
10 push-ups, piked, with my feet on a box
15 one-legged squats, each leg, standing on a box

Afterwards, I did some handstand work which was encouraging. I'm able to hold it without the wall a little more each time I practice. Closed with some yoga focusing on my hips, shoulders, and neck.

Nice job today, everybody.

Comment #70 - Posted by: Jason Benefield at January 23, 2014 10:39 AM

7:59 RX

Comment #71 - Posted by: Willy at January 23, 2014 11:07 AM

@ D S nice job!
@ Bill M also nice job
@ Joe N whats your 2nd workout going to be? I'll be napping so have fun:)

Comment #72 - Posted by: Mike Andridge/43/5'8"/175 at January 23, 2014 11:14 AM

CrossFit Football. Strength: back squat & floor press. Conditioning: 5 RFT of push press & chin-ups. Details posted at CFFB: http://crossfitfootball.com/2014/01/23/2014-01-23/

Comment #73 - Posted by: Gavin at January 23, 2014 11:18 AM

Mike A. -- thanks! I know you and Joe N. will get mu's soon just to avoid the pu/dip sub ;)

D.S. -- nice job, esp on hspu!

Comment #74 - Posted by: Bill M. m/49/5'3"/135 at January 23, 2014 11:28 AM

9:36 Rx'd

Comment #75 - Posted by: Cary at January 23, 2014 11:28 AM

@Bingo, "fairly immobile farm animal" made me laugh out loud. Thanks for the shout out about the video link from the other day. I was going to skip today but now I feel obligated. :) It will be heavily scaled.

Comment #76 - Posted by: Glorybelle F/44/5'5/135 at January 23, 2014 11:55 AM

15:43. Hard work out- felt sore from yesterday -

Comment #77 - Posted by: Øystein Marcel Kalma at January 23, 2014 11:59 AM

@D.S. - great time today! Your hard work on the PUs and HSPUs is definitely paying off.

@Kevin C. - thanks, nice work with the AMRAP! Ring push-ups seem like they would be scaling up, though haha

@Mike A. - I try not to think that far ahead, but resting EMOM for 60 minutes sounds good to me ;)

@Bill M. - Normally I'll sub 1MU = 1 C2B pull-up + 1 ring dip. Unfortunately, there's no place to hang rings at the globo (besides a low pull-up bar), so it's unlikely I'll ever do real MUs in a WOD. I only did the 3/3 sub this morning due to the globo's equipment placement in relation to where I'm allowed to do HSPU against a wall. (Side note: they make me take my shoes off for HSPU, which always adds to my time).

Comment #78 - Posted by: Joe Northside m/35/70"/200 at January 23, 2014 11:59 AM

Joe N. -- I also train at a regular gym, and hanging rings is a challenge. It's a good reason to master bar MUs (if they have a regular, straight pu bar, which is surprisingly rare these days).

Comment #79 - Posted by: Bill M. m/49/5'3"/135 at January 23, 2014 12:08 PM

jumping MU's-rings at 5'8"
pistols - held onto rings, tried to lower myself down.

17:32

Comment #80 - Posted by: mike vinson at January 23, 2014 12:09 PM

Bill M.-I am very impressed that you can do a strict muscle up! Nice. Takes a huge kip for me.

Joe N.- you wouldn't want to leave a mark on their wall! But, no shoes should make you faster on the pull ups!

Comment #81 - Posted by: Kevin C. (M/54/5'11"/174) at January 23, 2014 12:11 PM

Kevin -- it helps to weigh only 135 lbs...

Comment #82 - Posted by: Bill M. m/49/5'3"/135 at January 23, 2014 12:15 PM

@Bill M. - they only have curved bars (wrapped in rubber, of course), but that's a good goal to shoot for!

Comment #83 - Posted by: Joe Northside m/35/70"/200 at January 23, 2014 12:28 PM

6:02

Comment #84 - Posted by: Mason at January 23, 2014 12:31 PM

Joe N. -- I hear you, brother! I can't believe how many gyms and hotel gyms don't have a plain old-fashioned pull-up bar. In a pinch I can put the bar on a Smith machine on its highest setting for bar MUs, but that is not optimal.

Comment #85 - Posted by: Bill M. m/49/5'3"135 at January 23, 2014 12:38 PM

5:54 Rx. Pistols were too slow the 1st round. M/5'8"/174

Comment #86 - Posted by: Jacob Curreri at January 23, 2014 12:48 PM

Yikes, where to start?
3 RFT
5 strict pull ups/5 strict dips
10 HSPUs with baby kips
15/15 pistols holding onto upright of squat rack so I wouldn't collapse in my garage.
12:30 I suck at HSPUs and Pistols.

Hey, I'm real good at pull ups and dips and make a great meatloaf.

Comment #87 - Posted by: PK 46/74"/205#/m at January 23, 2014 12:59 PM

Three rounds for time of:
5 Strict muscle-ups sustitute 5 rounds 3 pull ups-3 dips
10 Strict handstand push-ups
15 One legged squats, each leg
14:59

Comment #88 - Posted by: Mür at January 23, 2014 1:01 PM

3 Rds for time:
Sub'd
10 push-ups
15 Bar dips
15 pistols each leg
7:58

Comment #89 - Posted by: JBR M/38/5'9"/170# at January 23, 2014 1:02 PM

Substituted 15 pull ups and 15 dips for the muscle ups each round. completed in 27:34. Any assistance on bar muscle ups, I can get the right side of my body on top of the bar but cant seem to get the left up there if that makes any sense. Any help would be greatly appreciated. Thanks

Comment #90 - Posted by: Cameron Hall at January 23, 2014 1:09 PM

11:59 Rx. CrossFit Santa Cruz.

Comment #91 - Posted by: Cara at January 23, 2014 1:20 PM

9:50 rx. Pretty rough after bench day. Took 2 rnd to warm up

Comment #92 - Posted by: kri$ at January 23, 2014 1:22 PM

Warmup-3 rounds
300m row
10 box jump burpees

WOD-
Bar MU, not so strict, but the attempt was made
The rest rxd
13:44

Comment #93 - Posted by: Luis Estrada at January 23, 2014 1:32 PM

Warm up, 3 mile run
Then WOD in 13:47
3 rounds
5 muscle up progressions, Carl Paoli style, green band
10 piked hspu
15 each side, one-legged squats, hand on fixed object for support

My quadriceps are cramping

Comment #94 - Posted by: Glorybelle F/44/5'5/135 at January 23, 2014 1:33 PM

M/49/150

Three rounds for time of:
5 Strict muscle-ups (Substitute 10 plyometric pull-ups)
10 Strict handstand push-ups
15 One legged squats, each leg

= 7 minutes

Then 5,000 meter row in 22' 52" (first time at this distance)

Comment #95 - Posted by: David at January 23, 2014 1:33 PM

Forgot to add, my one legged squats were done on 12 inch step.
Also, my gluteals are cramping too. Ouch.

@D.S. and ashely pechey, awesome job today!

Comment #96 - Posted by: Glorybelle F/44/5'5/135 at January 23, 2014 1:41 PM

As rx'd
12:45.9

Comment #97 - Posted by: Ryan Vaught at January 23, 2014 2:01 PM

17:48
For MUs went on short rings from a seated position, arm bent.
Rest as written
Happy Thursday.

Comment #98 - Posted by: Cherie at January 23, 2014 2:06 PM

18:44
Kipped th MU and HSPU

Comment #99 - Posted by: Maves m/35/5'10"/190 at January 23, 2014 2:17 PM

Scaled to Joe N. version:
3rds
15 strict PU
15 strict dip
15 HSPU (15 with one abmat no kipping) the rest piked from top rack smith machine
15 pistols to a 12 inch box, each leg

29 min with some interruptions

Still recovering/rehabbing from shoulder and elbow pain from too many bad form and restricted range of motion kipping pull-ups and muscle-ups in October/November. New crossfitters; get your form solid, use torque from external rotation, listen to Kstar, save your joints. We're throwing serious force at our bodies with this stuff.

Comment #100 - Posted by: Gfunk m/35/72/205 at January 23, 2014 2:17 PM

17:43
Modified MU
HSPU as rxd
Pistols as rxd

Comment #101 - Posted by: sergio at January 23, 2014 2:24 PM

Scales to "the pack"

9 pull ups + 9 dips (strict)
6 HSPU (used 1 ab mat)
9 pistols per leg (used hand on squat rack for sub to get out of bottom of pistol)

7:59

Comment #102 - Posted by: Nate at January 23, 2014 2:24 PM

M/18/180lbs
Rx'd 7:05

Comment #103 - Posted by: Cole at January 23, 2014 2:24 PM

Scales to "the pack"

9 pull ups + 9 dips (strict)
6 HSPU (used 1 ab mat)
9 pistols per leg (used hand on squat rack for sub to get out of bottom of pistol)

7:59

Comment #104 - Posted by: Nate at January 23, 2014 2:25 PM

3 rounds:
9 jumping pullups + 9 chair dips
6 inverted push-ups
12 single-leg squats each leg

09:07

+ 10 wall handstands

Comment #105 - Posted by: pixxelchick at January 23, 2014 2:36 PM

Joe N and Bill M, your conversation makes me want to laugh and cry. I remember in years past getting stuck at the dip/pull up device (not a bar), w/ guys talking and doing a set every few minutes...then being mad at me for my impatience. Nothing but my own tools, messes, and weakness get in the way in my barn!

Comment #106 - Posted by: Jim R./51/5'8"/160 at January 23, 2014 2:37 PM

Rx'd : 14:00.

Comment #107 - Posted by: Charlie S. at January 23, 2014 2:38 PM

35m/5'9"/220#

6:57rx

Comment #108 - Posted by: Matt Chan at January 23, 2014 2:42 PM

7:40 RX. Took my time on the first set, and picked up the pace on the last two sets.

Comment #109 - Posted by: Sonny at January 23, 2014 2:44 PM

Porch with subbed MU (3pu, 3rd): 16:10

Cash out with muscle up progression ala Paoli.

Comment #110 - Posted by: Matt von L (27/m/6'0"/190) at January 23, 2014 2:46 PM

M/23/5'11"/182.8

14:38.06

Bar muscle-ups with kip.

Comment #111 - Posted by: Miles Forks at January 23, 2014 2:48 PM

Strict? Ha! No rings, no muscle, no muscleups...

3 rds, 16:45

15 Jumping PU, 15 Bench Dips (finally off of the Gravitron on ludicrous setting)

15 pistols on each leg with the wall for balance

10 elevated push-ups on a 36"plyo box

Hiya pukie! Just upset the FHA who clean the commodes here...

M/42/5'10"/206

Comment #112 - Posted by: OldMarine at January 23, 2014 2:55 PM

17:36 - wow...

Comment #113 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at January 23, 2014 2:57 PM

8:55 Rx'd

Comment #114 - Posted by: Kurt at January 23, 2014 3:01 PM

3 rounds
5 muscle bar
10 strict handstand push up
30 pistol
Tempo: 11'17"

Comment #115 - Posted by: Matheus Carvalho at January 23, 2014 3:15 PM

8:40 Rx

Comment #116 - Posted by: Dylan Davis at January 23, 2014 3:17 PM

Subbed pull-ups and ring dips.
PU: x5
RD: x5
HSPU: x10
1LSQ: x15ea
3 rounds. 16:20

Comment #117 - Posted by: Harpo m/46/5'7"/145 at January 23, 2014 3:18 PM

12:56 with mu progression

M/33/177/5'11"

Comment #118 - Posted by: Brad h at January 23, 2014 3:23 PM

13:31 Rx'd
Pistol squats were much harder than expected!

Comment #119 - Posted by: Davis M/28/5'9"/165 at January 23, 2014 3:24 PM

a couple days behind. made up the 1/9/14 WOD

20 min amrap
15 ghd sit up
21 deadlift 135

Rxd 12+3

Comment #120 - Posted by: anthony at January 23, 2014 3:26 PM

5 banded muscle up progression
10 strict hand stand pu
15 1 leg squats, each leg with 1 hand on bar to stabilize
12:54

Comment #121 - Posted by: Tye at January 23, 2014 3:29 PM

19:52

3rounds
5 tries at MU
10 kipping HSPU
15 one legged squats each

Comment #122 - Posted by: Andrew at January 23, 2014 3:51 PM

3 rounds...
8 PullUps
10 Dips
15 PushUps
20 Squats
6:01
Good Workout

Comment #123 - Posted by: dyagg at January 23, 2014 4:20 PM

Didn't do the MUs

shoulders are still hurting from yesterday's benchpress/pu wod

14:19

Thanks

Comment #124 - Posted by: mikeyb m/53/178 at January 23, 2014 4:24 PM

ok..so I bought rings..til now only did muscle ups on a bar. The only place to put the rings would not allow me to get up to a muscle up position because my head would hit bars above me.. I know..crazy.
So I did "muscle ups" with the rings low and my feet on a box..I am sure I cant even do on one with the rings up high..so would doing them with my back almost parallel to the floor be a good start? would anyone think I am far away from doing them with the rings up high when I ever do find a place to do them?? the bar muscle ups are pretty easy for me but the rings look impossible I hate to say..
thanks
(and all snarky comments will be met with a crescendo of sarcasm as well..hehe)

Comment #125 - Posted by: Aglaroth at January 23, 2014 4:26 PM

17:10 used a 1/2" band and a 3" pad under my head for the hspu. pistols were pistols.

Comment #126 - Posted by: adam e 40/5'11"/192 at January 23, 2014 4:30 PM

Deadlift 1-1-1-1-1-1-1 reps
295 - 315 - 325 - 335 - 345 - 350(f) - 325

Comment #127 - Posted by: Joe Northside m/35/70"/200 at January 23, 2014 4:43 PM

Aglaroth,

I got my bar muscleups about 5 months before I got my ring muscleups. Regardless of that time difference, I'm pretty sure I could have been doing ring muscleups at about the same time I got my bar ones.
To elavorate: I was messing around on the rings in the gym one day and a friend came up and showed me some stuff about the false grip and quick transition from the pullup into the dip and just like that I popped out my first ring muscleup. I feel in my case that it wasn't a matter of lacking strength to do a ring muscleup, it was a matter of lacking technique.
To (hopefully) answer your second question, I would say that if you find the bar muscleups pretty easy, I bet with some good false grip/transition technique you will find the ring muscleups completely possible once you get the rings hung up high enough.

Comment #128 - Posted by: J.Wood at January 23, 2014 4:44 PM

rx'd 8:10

Comment #129 - Posted by: jay at January 23, 2014 4:48 PM

16:37
Mups on rings
HS push-ups feet on 16" box
Squat to 16" box

Comment #130 - Posted by: Bells at January 23, 2014 4:49 PM

11:03
Subbed #4 band lying ring muscle ups
Held on to bar for pistols

Comment #131 - Posted by: Will C [M/42/175/5'11"] at January 23, 2014 5:17 PM

37M/195#/5'11"

Morning
1) 5/3/1 Shoulder Press - Working Sets
5 reps @ 120#
3 reps @ 135#
1 reps @ 150#
2) Metcon 21/15/9 - 13:00
Wall Ball 20#
Pull Ups
Thrusters 95#
Box Jumps 24"
KBS 53#

Afternoon
3) Snatch Work 5 sets of 4 Position Squat Snatch
4) A. 3RM Front Squat - 255#
B. 10RM Front Squat - 225#
5) Thursday 140123 - 13:07
Scaled
5 Strict Pull Ups
5 Strict Ring Dips
10 Kipping Handstand Push Ups
15 Assisted Pistols each leg w/ Green RB

Comment #132 - Posted by: dustin at January 23, 2014 5:18 PM

Back Extension/Sit-up/Overhead Squat WOD. Details there.

Off to the hot tub...

Comment #133 - Posted by: bingo at January 23, 2014 5:32 PM

8:24
Then did 8 extra muscle-ups just for fun

Comment #134 - Posted by: KR at January 23, 2014 5:39 PM

subbed green band assisted chest to bar pullups + ring dips
subbed assisted HSPU (heel on bar)
subbed green band pistols

14:15

Comment #135 - Posted by: ScooteR at January 23, 2014 5:40 PM

No rings. Subbed 3/3 strict pull ups/strict dips

3 rds
15 strict pull ups
15 strict dips
10 strict HSPU
30 alt pistols

16:00 flat

M/31/5'6"/185

Comment #136 - Posted by: McNerney at January 23, 2014 5:44 PM

Deadlift 5x3 275 315 315 335 345(2) and 12-9-6 reps at 225 with 3 min rest.

@ Joe N. same page man, wish I had known about 140124!

Comment #137 - Posted by: Gfunk 35/72/205 at January 23, 2014 5:46 PM

Row 500m

Puppy: 3 rounds for time—
6 kipping pullups (no band!)
6 pike HSPU from 30” plyo box
12 pistols each leg (holding onto squat rack; sitting on medicine ball)

8:57

Comment #138 - Posted by: Brad Burris 34/m/6'2"/170 at January 23, 2014 6:08 PM

Helps to read the wod before you do it. As I did 30 pistols each leg, oh we'll made up for scaling the muscle ups and hspu after round 1. 19:00.

Comment #139 - Posted by: Jerime at January 23, 2014 6:19 PM

Him
3 rounds
6 strict pull-ups, 6 ring dips with feet supported, 6 hspu with knees supported, 12 stand up from box each leg
10:50

Her
3 rounds.
1 Kipping PU with 10 ring rows, 10 hspu knees supported, 5 stand from box each leg
8:35
I'm like a newborn puppy.

Comment #140 - Posted by: Texas couple at January 23, 2014 6:22 PM

Kevin C geat effort! That's a lot of L pull ups!
Nice work Joe Northside, Bill M, and Jim R!
Great conversation too about equipment!
People always ask me why is there two 2x4's protruding from my porch and I tell them "that's where I hang my gymnastic rings from." The looks I get are priceless!

Got home late, will attempt this one tomorrow, scaled of course. Looks like a two a day'r tomorrow.

Comment #141 - Posted by: ChuckB 55/5'11"/155 at January 23, 2014 6:29 PM

Soooo much harder than the 8 min guys make it seem

Subbed for muscle up progressions with legs in front
Legs on box for hspu
Did pistols off a box

16:40 - disappointed in time on this one

Comment #142 - Posted by: Brent L at January 23, 2014 6:33 PM

Did it as prescribe in 5:51 good little burner to end the day I training 😉

Comment #143 - Posted by: Camille leblanc-Bazinet at January 23, 2014 6:33 PM

subd MU w/ 15 assisted pull ups and 15 assisted dips
subd SHPU w/ 95lbs. shoulder presses
leg squats assisted 15 on ea.
19:27 month in to CF

Comment #144 - Posted by: JOSEPH APODACA at January 23, 2014 6:43 PM

I had to scale/modify everything... :(

5 asst'd pullips; 5 ring rows; 5 dips
10 push ups
15 pistols, each leg, on physioball (sore right knee)

3R 16:11

Comment #145 - Posted by: Elle W F/44 at January 23, 2014 6:55 PM

5:02 this was an interesting WOD to say the least.

Sempe Fi

#TrainHardTrainOften #GPP

Comment #146 - Posted by: D Weston at January 23, 2014 7:08 PM

Changed this one up a bit.

3 rounds.
10 - 25# weighted strict pull-ups
10 - 25# weighted strict dips
10 - HSPU (used wall)
15 - 45# plate air squats

11:24

Comment #147 - Posted by: Tay (M/30/6'1/195) at January 23, 2014 7:10 PM

Rx'd
20:25 First time getting strict Muscle Ups and refused to scale after hitting a wall in the 2nd Round.

Comment #148 - Posted by: Jeffrey at January 23, 2014 7:15 PM

10:48
Muscle Ups were not strict

Comment #149 - Posted by: Marty at January 23, 2014 7:24 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 ring rows, 5 hrpu's.
then
3 rounds: 6 pullups/chinups, 6 ring dips, 6 hspu's, 12 pistols each leg. 17:01.

Comment #150 - Posted by: J.Wood at January 23, 2014 8:07 PM

-Warm up-
3 rounds of:
25 squat
10 strict pull-up
10 ring dips

WOD
3 rounds for time of:
5 strict muscle-up
10 keeping HSPUs
15 one legged squats, each leg
time: 27' 58''

Comment #151 - Posted by: Alberto Piña at January 23, 2014 8:24 PM

13:58
MU: Scaled to one strict Pull up and one strict deep dip

HSPU and Pistols Rx'd

Comment #152 - Posted by: TK M/45/5'9"/180 at January 23, 2014 8:45 PM

19:05

Scaled strict muscle-ups to kipring muscle-ups
Scaled strict handstand push-ups to very shallow strict handstand push-ups

Comment #153 - Posted by: Brett (25/M/188cm/79kg) at January 23, 2014 8:50 PM

7:20
w/kipping MU

Comment #154 - Posted by: Jake Kiddoo at January 23, 2014 8:58 PM

13:55 scaled with kipping MUs

Comment #155 - Posted by: phill 37°21'41"N 118°23'43"W at January 23, 2014 9:07 PM

@Jwood, thanks loads for the comment. It really
Helps. Nice to get that feedback from people
Like you who know and have had experience
With it

Comment #156 - Posted by: Aglaroth at January 23, 2014 9:26 PM

pack scaling, 3 rounds for time: 16:00
9 pull ups + 9 Dips
6 Handstand push ups
12 assisted pistol squats

Comment #157 - Posted by: Travis at January 23, 2014 9:38 PM

15.42

Big band bar MU
big band + little band hspu
post assisted pistols

Comment #158 - Posted by: marco 39.7400° N 121.8355° W at January 23, 2014 10:57 PM

8:42

Subbed 5 chest to bar + 5 bar dips each round for muscle-ups

Comment #159 - Posted by: DLW M/47/179 lbs/6'0" at January 23, 2014 11:28 PM

10:50
Blue band MU
Green+blue band HSPU
Pistols (saw now it was supposed to be on each leg.... Oh well)

Comment #160 - Posted by: Sara, Sweden at January 24, 2014 2:59 AM

25:33 - many subs
3 Rounds
-15 pullups/15 ring dips strict
-10 HSPUs to abmat strict
-15 Pistols each leg

Comment #161 - Posted by: Rowan M/5'5"/150/49 at January 24, 2014 4:34 AM

16:13
1 ab mat for hspu
pistols were slow.

Comment #162 - Posted by: Sebastian 45/6'2"/180 at January 24, 2014 5:37 AM

20:00 rx
33 m / 6'1" / 195

Comment #163 - Posted by: MIkeO at January 24, 2014 6:48 AM

Modified m/u's
Feet in rings for modified hspu's

18:23

Comment #164 - Posted by: DLong M/38/5'10"/185 at January 24, 2014 7:27 AM

30/m/5'10"/160#

13:28

Subbed MU for 1 strict C2B pull up & 1 ring dip. HSPU performed by starting w/ wall climbs. Learned pistols for first time, assisted w/ red band.

Comment #165 - Posted by: Robert at January 24, 2014 7:44 AM

18:50
-kipping bar MU's
-50# db standing shoulder press
15 per leg pistols

Half way through learned staring at the ground a couple feet in front helped with the balance on Pistols

Comment #166 - Posted by: Silas at January 24, 2014 8:23 AM

Three rounds for time of:
5 Strict ring pullups
5 strict ring dips
10 Strict handstand push-ups to abmat
15 One legged squats, each leg

15:44

Most of my pistols weren't full depth...need to work on those.

Comment #167 - Posted by: MF 30/M/5'11/175 at January 24, 2014 9:01 AM

18:51, 9 PU, 3 ring dips, 6 HSPU (feet on washer and too easy:() and pistols with bar for support/scaling

Comment #168 - Posted by: RussA at January 24, 2014 9:18 AM

10:11 bar mu's

Comment #169 - Posted by: Tormod at January 24, 2014 9:35 AM

Scaled to:
3 rounds of
15 bar pull ups/ 15 dips on rings
15 second handstand hold at wall
15 one leg squats assisted each leg
15:24

Comment #170 - Posted by: ChuckB 55/5'11"/155 at January 24, 2014 9:57 AM

22:16

Had to kip the muscle ups as first time I've ever done them! Everything else strict as!

Comment #171 - Posted by: Mark Dunn at January 24, 2014 10:07 AM

M 39/5'7"/132

Subbed 3 rounds:
9 pull-ups and dips
6 HSPUs
12 one-legged squats

9:10

Comment #172 - Posted by: Dan D at January 24, 2014 10:23 AM

43:05

Comment #173 - Posted by: myles456 at January 24, 2014 10:41 AM

15:19

1 muscle up, the rest chest to ring.

Can do MUs without false grip but can't seem to string them together.

Comment #174 - Posted by: Craig Beveridge 39/M/5'11/210 at January 24, 2014 11:30 AM

Love it

Comment #175 - Posted by: Christopher Dudley 28/5'9/230 at January 24, 2014 11:40 AM

CFWU x 3
Scaled this as I can't do any of these "strict"
Did "Progressions"
9 x 9 on Pullups and dips
6 x on HSPUs progression descents
9/side on pistols assisted with Lat Pulldown bar

~ 34 minutes playing with these, sweating and pulse at 130ish so fair enough

Comment #176 - Posted by: F15E_WSO/51/M/185 at January 24, 2014 1:13 PM

m 43/185/6'
16.55. Subbed 3 pull ups and 3 ring dips for each muscle up. HSPU were kipped. Held onto the pole for pistols. Three exercises I really need to work on.

Comment #177 - Posted by: munster at January 24, 2014 1:30 PM

13:44 almost rx'd

Did only 10 pistols each leg per round-since last time I did pistols, a total of 42 pistols made me pretty sore.

Everything was slow and strict but since I'm coming off a long break from timed wods I gamed the shit out of this one and it still gassed me. Broke m'ups into singles right from the get go, hSPu's into doubles, and did my pistols slow and low without bouncing out of the bottom. Could have done all 90 but better to do too little than too much! I'll deadlift tomorrow even though I want to today!

Comment #178 - Posted by: Jeff Chalfant 34/185/5'10" at January 24, 2014 1:58 PM

3 rods for time:

6 pull-ups
6 dips
6 hspu
12 squats

1st round of pull-ups and dips were body weight.
2nd round added 40 lbs assist on the 4th rep and kept it there

Hspu were done with feet on bench.

Comment #179 - Posted by: BBHaught at January 24, 2014 2:31 PM

16:45 as Rx'd
Didn't warm up adequately (for the weather)
Rounds of 7:00, 5:00, 4:45

Comment #180 - Posted by: Jetté 44/M/5'11"/175 at January 24, 2014 3:43 PM

14:11. Had to Kip on the muscle ups and one hand on a pole for the pistols. HSPU's as rx'd. This one shows my weaknesses.

Comment #181 - Posted by: Kurt M/40/190 at January 24, 2014 4:59 PM

7:30 rxd

Comment #182 - Posted by: Jason khalipa at January 24, 2014 6:07 PM

M/31/5,8/185

10:11

Scaled the strict MU's with one foot on the box for assist
otherwise Rx'd

Comment #183 - Posted by: David Rochon at January 24, 2014 11:31 PM

F/ 32/ 5'4"/ 120

12:00 RX

Comment #184 - Posted by: Courtney at January 25, 2014 8:23 AM

F/32/5'4"/118

12:00 RX

Comment #185 - Posted by: Courtney at January 25, 2014 8:24 AM

11:37 with assisted pistols, holding onto a pole.
MUs/HSPUs unbroken

Comment #186 - Posted by: MAGNUS 28/5'8"/155 at January 25, 2014 8:39 AM

16:04 @ home

Comment #187 - Posted by: jdisch at January 25, 2014 1:32 PM

Didn't hit this WOD, tried to work on bar muscle ups. Just trying to get the technique, transition from the pull to dip, basically just getting myself over the bar.After about 10-15 mins of a few completed reps and load of fails.I called quits, shoulder started to get funky to.

Comment #188 - Posted by: jirv101 at January 25, 2014 8:19 PM

Didn't hit this WOD, tried to work on bar muscle ups. Just trying to get the technique, transition from the pull to dip, basically just getting myself over the bar.After about 10-15 mins of a few completed reps and load of fails.I called quits, shoulder started to get funky to.

Comment #189 - Posted by: jirv101 at January 26, 2014 3:29 AM

Scaled to three rounds for time of:
5 ring pull-ups and 5 ring dips
10 Strict handstand push-ups
15 One legged squats, each leg

11:48

Comment #190 - Posted by: Denis Galkin at January 26, 2014 11:41 AM

My wife & I made the Zoned-Out pizza recipe this morning. We made a couple of substitutions & scalings (it is CF, after all)... It was great! Thanks for the recipes and the Constantly Varied Kitchen.

Comment #191 - Posted by: Bruce at January 26, 2014 1:47 PM

24:55 w/ 15 pups & ring dips, 10 hspu, 15 pistols ea leg w/ support. 1k row wu 4:02

Comment #192 - Posted by: kevin o at January 26, 2014 3:49 PM

16:24 w/:

5 strict pull-ups + 5 strict dips
10 hspu
15 pistols w/ support

Then ran 1.5 miles to loosen up my quads... they were really crampy after all the pistol squats...

Comment #193 - Posted by: Jill 26/5'2/100lbs at January 26, 2014 7:00 PM

3 Mile Run
21:21
Then
3 Rounds
8 Pulls
10 Dips
15 PushUps
20 Squats
10:45
Good Workot

Comment #194 - Posted by: dyagg at January 27, 2014 5:42 AM

Three rounds for time of:
15 pullups
15 dips
20 push-ups
30 squats

Comment #195 - Posted by: scfd1_9607 at January 27, 2014 3:03 PM

25:40

1st 3 HSPU full rom kipping, then kipping to half roller
MU and pistols as rxd

Comment #196 - Posted by: DanNZ M/24/177cm/62.5kg at January 27, 2014 4:18 PM

13:29 with strict bar muscle ups.. The part that got me pretty good we're the one leg squats as I had never done those before, I had to hold on to my foot in order to get the squat without my foot touching the ground.. I definitely like highlighting those weaknesses.. Lol

Comment #197 - Posted by: Alex at January 27, 2014 6:42 PM

m/44/162

9:16 as rx'd

Comment #198 - Posted by: Seth H. at January 27, 2014 10:38 PM

Close to rx'd, 9:57.

I did the muscle-ups as close to strict as I could. I did not swing, but I did feel my hips close slightly (which would count as a kip) on a few reps. One of the great things about this WOD was I felt like I really started to understand the muscle-up better. With no swing, the pull feels much more vertical. HSPUs unbroken, no problems there. Did pistols alternating legs; they felt good in the WOD - which is great b/c my hips have been tight from all the squatting lately, and pistols did not feel great in warm-up. Did after 3-3-3+ deads.

Comment #199 - Posted by: Mel 40m/5'10"/180 at January 28, 2014 12:46 PM

M/44/5'8"/174

RX at 8:20

Comment #200 - Posted by: Jon Craig at January 28, 2014 1:58 PM

M/30/5'5"/147

14:20 RX'd Plus (did strict HSPU to a 6" deficit)

Comment #201 - Posted by: Clint at January 28, 2014 4:59 PM

did regular bar muscle-ups and regular squats

11:48

Comment #202 - Posted by: Manchild at January 29, 2014 5:53 AM

as RX'd: 9:35

Comment #203 - Posted by: akc m/27/6'/165 at January 29, 2014 2:41 PM

14:37 as Rx'd.

Comment #204 - Posted by: Michael/M/51/5'9"/180/MI Survivor at January 30, 2014 3:57 AM

3 rnds
5 bar muscle ups
10 hspu with 1 abmat
15 one legged squats each leg
14:11

Comment #205 - Posted by: rwr m/42/70"/175 at January 31, 2014 9:34 AM

10:15 (regular muscle ups)

Comment #206 - Posted by: Kevin: M/42/195/6' at January 31, 2014 2:52 PM

17:25
subbed 15 kipping muscle-ups for 5 strict ones
balcony
round 1: 6:36 (lots of missed mu reps, need better warm up)
round 2: 5:15
round 3: 5:35

Comment #207 - Posted by: Mik Fanguy at February 3, 2014 2:42 AM

M/34/5'7"/168
RX 14:48

Comment #208 - Posted by: Mark Salzman at February 3, 2014 3:34 AM

17:25

Comment #209 - Posted by: Ukkrew at February 3, 2014 9:59 AM

3 rounds: 3MU (saltando anillos a la altura de los ojos)+3C2B
6 HSPU (ab mat)
12 pistol assited
15:40

Comment #210 - Posted by: lucio1928/42/182/98 at February 3, 2014 5:51 PM

3RFT-
2 pull-up/2 ring dip w/1# for each muscle-up.
30 pistols alternating holding bands.

12:52

Comment #211 - Posted by: ART/M45/5'5"/150 at February 5, 2014 7:08 AM

scaled to 15 pullups/15 chair dips, front facing HSPU and 15 i leg squats off a bench. 16:17.Started with 10 min EMOM 15 kbs with 2 pood. really hurt HSPU performance, shoulders were already done....

Comment #212 - Posted by: J.P./MA/69.5"/195/51/M at February 6, 2014 4:18 AM

45/m/176cm/73kg

Three rounds for time of:
5 Strict muscle-ups
10 Kettlebell press, 1 poor, each arm
15 One legged squats, each leg

14:32

Sore left shoulder still doesn't allow HSPUs or any other heavy overhead work.
Muscle-upssort of strict, but not in slow motion. Strict pull with explosive transition followed by strict ring dip.
Unbroken pistols no problem.

Comment #213 - Posted by: Memuc at February 6, 2014 11:45 AM

M/54/154/1-1-06

Subbed 2 Ring PU/2 Ring Dips for each MU
Scaled to 10 Pistols each leg.

9:19

Comment #214 - Posted by: bingo at February 6, 2014 6:32 PM

subbed 3 unbroken strict pull ups per muscle up
9:24

Comment #215 - Posted by: Josh/20/176/5'6" at February 7, 2014 2:11 PM

subbed 3 strict unbroken pull ups per muscle up
9:24

Comment #216 - Posted by: Josh/20/176/5'6" at February 7, 2014 2:12 PM

M/5-10/42/195

Some of the MU had a kip, but much less than my normal open grip MU. So better.
RND 1 = 4.02: 7-3 HSPU, AS mostly slight rest a few times to rest legs.
RND 2 = 4.19 = 8.21: 5-6-2 HSPU
RND 3 = 4.00= 12.21: 6-4 HSPU.

reduced week before WDO weekend with snow days, last week to WODS just bball an easy PT on friday.
So slowly getting backto work. Weight is too high.

Comment #217 - Posted by: Matt A at February 10, 2014 10:33 AM

3 rounds for time of:
5x3/3 strict pullups, strict ringdips
10x strict hspu
15x pistols each side
12:04

Comment #218 - Posted by: Tiroler M/29/5'8''/77k at February 10, 2014 11:39 AM

- Subbed kipping pull-ups
- Subbed one legged squats, landing on the bench

13:43

Comment #219 - Posted by: Artur G at February 15, 2014 12:56 AM

20:34 mu from seated position
hspu strict
support for pistols

Comment #220 - Posted by: cscarr52 m/48/190 at February 22, 2014 9:02 AM

Kipping Muscle Ups

17:40

Comment #221 - Posted by: savetheh at February 24, 2014 5:10 PM

11:59
Subbed 1 strict pull-up and 1 strict dip for each MU.
Kipped HSPU.
Pistols unassisted.

Comment #222 - Posted by: Justin M/27/5'8"/144 at February 25, 2014 4:09 PM

11:59
Subbed 1 strict pull-up and 1 strict dip for each MU.
Kipped HSPU.
Pistols unassisted.

Comment #223 - Posted by: Justin M/27/5'8"/144 at February 25, 2014 4:09 PM
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