June 23, 2005
Four rounds for time of:
Post time to comments.
Crossfit Teens - trainers David Shanahan and Connor Martin (center) of Brand X Martial Arts
Posted by lauren at June 23, 2005 8:44 PM
Got a feelin' this is deceiving...
Three pull ups equals about one muscle up? What's a sub for the MU?
What is a good subsitute for muscle ups? I am a little short on rings in my basement.
Also, are the squats with weight and if yes, dumbbells or bar? Im a newb
different people sub different things but in general it is 4 pullups and 4 dips per one muscle up. I have seen 3 of each and 7 of each also. I am going to do 4.
The squats are air squats - no weights at all. Go for form and speed. Break below parallel at the bottom of the squat. Keep heals on the ground.
5 pull-ups and 5 dips equal one muscle up
what if I do a muscle up with a straight chin up bar instead of the rings? Is it one-for-one compared to the normal rings muscles up?
4 rounds for time
5 muscle up's
did first round of muscle up's unbroken, new pb.
squats felt terrible from the first rep to the last.
41:05 - it just wasnt there this morning!
4 rounds of:
20 pullups - nearly all negatives
Suspect my blood glucose level was a bit to low (I am type 1 diabetic)
squats unbroken butt to ankles
4 rounds of
50 Squats to parallel
20 pullups 10/10; 7/13; 6/14; 5/15 Bar/Gravitron
20 Dips 20/0; 15/5; 12/8; 10/10 Bar/Gravitron
First Workout today, Dave assures me he'll modify it...
Judo last night, not a good day to do pull ups
Did some plyo/power stuff:
ski jumps 3 rounds
lateral shuffles 3 rounds
falls to press up and back 3x10
knee ups with ankle weights 20 per leg x3
20 pull ups (mixed assisted and full)
500m row 1:52
1 1/2 hour wing chun training this evening
2 rounds before work. 11:30. I got my first consecutive muscle-up on the 2nd round.
MUs and squats make an elegant combination.
21:00. Sub'd 3 pullups and 3 dips for each muscle up. The pullups were definitely the limiting factor for me. Finished with hollow rocks and L-sits.
4 rounds 50 squats, 20 pullups, 20 dips.
WHAT UP CROSS-FIT, i LOVE THIS STUFF. I BLEW MY KNEE ABOUT THREE MONTHS SO I AM STILL WEEK, BUT IT TOOK ME 24 MIN. HOWEVER, I SWITCHED 5 MUSCLE UP WITH 10 PULL UPS.
24:30, subbed jumping pull ups and dips for muscle ups.
Cheers from Sydney.
Got 4,2,1,1 MU on round then did 5 ring dips and PU each and finished with an additional set of dips/PU
Good luck for today Jackie! Tell the big guy to go easy on you!
8:37 - with 5kg weight vest
Got 2 consecutive muscle ups with the vest a few times.
Good luck and have fun Jackie!
last 3 rounds, pullups/dips assisted
jet lag and lack of sleep screws performance ( plus its one of those rare hot english days where, because its so humid, you drown in your own sweat).every move lasted a life time
40 minutes. subbed 4 pulls ups (chest to bar) and 4 assisted dips using judo belts over a pull up bar for each muscle up.
If substituting pull-ups and dips for muscle-ups, should they be done all together (25,25) or alternated (5-5,5-5,5-5,5-5,5-5)?
Andrew, it's been like this since Saturday!
Good question. This is far from an official answer, but I always do 5X(5pu-5dips). I think it mimics the demands of muscle ups better than a fatiguing set of PUs followed by ba fatiguing set of dips. Then again, I may scale down to 5X(4-4)for today.
You're and animal!
50 Squats - 50/50/50/50
5 Muscle-ups - sub'd 3PU&4dips per MU - 5/5/5/2
Time = 32:58...sucking major wind after squats...too much rest between sets
23:00. Subbed 5 pull ups/5 dips for muscle ups.
I am still tired from the seminar, and I kind of tweaked my good hamstring yesterday, so I went a little light today.
Modified CrossFit warm-up with the addtiion of one arm ring rows.
11 muscle-ups and some support and dip work.
Wanted under 9 but the last round and a half were killed that idea. First 2.5 rounds were a good pace.
Each round = 50 squats + 20 pull-ups (from a 2x4) and 20 parallete dips.
Spent the last 3 days doing hotel work-outs...thanks to the Cross-fit community they were quality work-outs.
Thanks to everyone who posts the travelling work-out suggestions. Door pull-ups...gotta love it.
WOD was #2 on the day. Did a Stew Smith special this morning, Run(3)-SwimPT-Run(3). Took about 2 hours rest in between.
I still can't get over what a great time I had this past weekend at the seminar. Hey...HQ crew and visiting instructors...thanks again. I can't adequately tell you how fun and informative y'all made everything.
approx. 25 minutes. Wasn't really doing time, still ramping up from rest week. Fun though.
Subbed 3 pull-up and dips per MU
First WOD back after being out for a week with the dreaded "Man-flu"....
Scaled it down to 2 rounds with 5kg in a rucksack.
Subbed the MU for 5 pullups and 5 press ups for each MU.
All done in 8:10.00.....breathing hard! Good to be back!
15:28. Subbed 20/20 for MU's. Pullups were dead-hang and assisted using jumpstretch band. Squats were all unbroken. Pullups/dips were broken after first round 12/8.
11 min 20sec
4 rounds of
20 gravitron pullups
20 gravitron dips
had to have assistance on the muscle ups, i am getting closer every time I try one. Squats were unbroken, muscleups with assistance unbroken. Total time
I knew this was going to be slow and extremely unpleasant. It was. Sub'd 4PU/4dips per muscle up, and even with some cheating on the pullups (dips, too, by the last 2 rounds) I was definitely not enjoying myself. But it doesn't have to be fun, etc.
21:30, with a pretty constant pace all the way through (so it could have been worse).
sub'd 5* Jumping Muscleups on a Pullup Bar for 5 standard MUs.
of course, I worked a slow, intense negative on every down movement. had to select the proper rack height in the cage for a false grip and slight bend in the knees.
*I realize now that a proper sub would have been 3 or 4 Jumping MUs for every 1 MU, but this was my first experiment going above the squat rack. next time caution is thrown to the wind.
**includes 1:00 explanation to on-lookers.
18:48 Subbed 4PU/4Dips for each MU
WOD w/ 20 PU and 20 Dips subbed for 5 MU ea. set.
Finished in 10:52.
PU's broken in 5's after 2nd set.
Dips 51/5 3rd and 4th
Squats, fingers to floor, unbroken to 3rd, then 35/15 in 4th set.
PEP, if you read this - hope you're having a good seminar in Phoenix! Talk to you soon.
pullups 10-10-10-10 ring pu's
dips 10-10-10-10 ring dips
also did more dips after- sets of 10 and kicked a few field goals from about 25 yrds. out
Subbed 25PU/25Dips for the MU's
As Rx'ed in 10:56
I "sold out" and got 5 consecutive muscle-ups on the first round and 3 consecutive in the second round. I was shooting for a sub-10 minute time, but "selling out" prevented muscle ups from happening fast enough. Squats were ATA.
5:57 - ring MUs, all done in consecutives of 5 reps. This WOD likes me.
10 sets of 115# OH squats (1/1/1/1/1/2/2/2/2/2)setted with five Chinese pullups. 15 total bodyweight OH squats and 50 Chinese pullups....I will learn to do those!
Off to put hay bales in the mow....
As RX'd 8:14.During the 4th round the MU's started consuming some time.Once they start getting hard they are relentless and never come back.
20 minutes. 4 to 1 ratio of pullups and dips to muscle ups. pullups switched to jumping ones halfway through, dips were all on rings but jumping ones.
Subbed jumping muscleups for muscleups. Switched to the next highest pullup bar. Allowed for about a 6" - 12" dip for the jump with hands on the bar. Didn't work on false grip, too much work just to get up. On the second set failed a bunch of times. I'm entering a strange new land, I like it. Time was 9:03. Next time I'll sub 2 jumping mu's for every regular one.
RUN: Beach Run-54.00min
4 Rounds @ 26min
25 High Angle Slant Board Sit Ups=100
12:00 substituted 4 pullups and 4 dips for each muscle up.
Workout as follows
Lisa (Pull-upx5, dipx5, squat x50)x4 Duration 7:00 Jon Ring pull-upx10;10;10;10. Ring dipx10;10;8,2;6,4. Squatx50x4 Rope jumpx100x4 Order of exercises pull-up, ring dip, rope jump, squat Duration 13:43 rested 1:17 and did 600 jumps w/rope in 4:58 (no errors) 20:00 minute session
4 rounds of:
15 jumping pull-ups
15 ring dips
25 pu & dips/50 deep squats per round.
Pretty happy about making it in under half an hour. Did assisted pull ups and dips alternating sets of 5. 1 mile run for WU.
4 rounds 50 squats
sub'd 4 PU/4 Dips per muscle up
did 1 muscle up first round finished with PU/dip sub.
I can't believe what transpired today, since I completed the WOD without the muscle-up subtitutions!
I repeat, Eddie Lugo @ 248 lbs completed every muscle-up for this WOD. Yep, zone diet is definitely working. I started following the zone, to the tee(100%),on friday 17 June (First day of seminar). I'm embarrassed that I didn't do it right the first time (I know better. Half-assing doesn't get you anywhere).
As for today's WOD time, it was a slow 31:10. But hey, I wanted to make sure I completed every muscle-up. Thanks Coach, I can't stop smiling!
Oops, seems like I did this one for five rounds. I guess I misread four rounds. Oh well, I'm that much stronger for next time.
Damn Eddie...awesome! Great work, and congrats on the eating. Moving over to strict Zone is the way to go IMO, I'm glad to hear it's working for you.
worked the MU got some and others had to do the conversion.
Thanks for the Hooyah Matt. I pretty fired up right now and will be for the rest of the week! It was a pleasure to meet you this past weekend.
Way to go Eddie! And five rounds! Wish I was there to watch!
Eddie - that's some BIG MU's! Awesome!
Did a "fun day" for workout, went for (and got) some PR's.
L-sit - 59 seconds
Pullups - 27 (kippin' like the dickens)
Benchpress - 250 (bodyweight 170 - 5 lbs shy of 1.5xbodyweight, not bad for a guy who only does BP when it shows up on the WOD)
12:49:87 w/ 20 pull-ups & 20 dips instead of 5 MUs for each round.
Each round as follows:
20 pull-ups (5 regular/15 jumping)
20 chair dips w/ feet raised
Im still feeling like shit after the extractions on monday so starting back tommorow
Jackies first WOD and Im so proud of her
2 rounds of:
25 jumping pullups
5 bench dips
She met Pukies cousin Belchie on her second set of squats but didnt stop...Scottish perserverance at its best!!!!
A bit under the weather. 36 minutes. Subbed 3 pullups 3 dips for each Muscleup. Pullups were the problem. Could do 3 full pullups on first round but after that had to wait and had broken sets. Squats getting much better. Getting low. 50, 50, 25+25, 15+15+10+10.
WU, 130 pu and 2k jog
WOD Subbed pullups/dips 4-1 ratio
9:15 Messed me up
4th Day on Crossfit and feeling great!!
10pull ups with bar
10dips assisted with legs
MAN IT WAS GREAT HEHE!!
oops did it in 16 minutes
had to sub (4x4) for the MU due to lack of equipment- you'd think that an honest pullup bar would be in evidence in a 20,000 square foot gym.
7:20 with assist on the muscle ups. I've been doing a lot of squats with 225 for 20 and 30 reps lately so I felt like I was flying thru the air squats.
6 dips (on webbing hung over pull-up bar)
all x4 and I'm beat.
My first "official" WoD :)
MUs were jumping MUs. Bottom of rings were eye level (I'm 5'10"), so the jump helps launch me, but I still have to do the ring dip and a controlled descent back to hang position. This feels like its helping me get closer to doing a solid one without assistance. Thanks, Scott.
Jonathan and Eddie,
Congratulations on the heavy bench and the muscle-ups respectively. Impressive...
9:50 - no substitutions. The last muscle up took about 45 seconds after a couple of misses.
Then worked on snatch high pulls and some military presses with dumbells.
Muscle-ups were assisted. Still can't get one without assistance yet. That's the only reason for the quick time.
18:32, 4 dead-hang pullups and 4 dips for 1 MU.
Added a 5# weight belt for all exercises which I hadn't done before (and which added to the time).
I GOT MY FIRST MUSCLE UP! WOOT!!
...but I couldn't do it again. lol. So I did the rest of the MUs with a 35lb assist.
For whatever reason, post-certification seminar my arms are completely dysfunctional. I could only squeeze out one muscle-up. So I subbed 15 pullups and 15 ring dips.
Time 14:05. Pleased with effort. However, terrible bilateral arm pain (bicep and forearm) afterwards. Think I may have to take it easy for a bit.
Oh, and nice job Chuck!!!!
First post and work out. Thought I was in descent upper body shape(My prior workout was 300 push-ups w/5-15 sets of of pulo-ups,5-10reps w/abs mixed in between sets of push-ups, 3-4 days a week)...This was great, I was definatley surprised and feeling it! Did it in 17:00 flat, subing 4 p/u and 4 dips per MU. Rotating 4x4,4x4,4x4,4x4,squats. Look fwd to joining the program! HOO-YA!
Way to go Eddie! You are a great example of "No Excuses" - like your bodyweight or size! Fantastic! I'm headed into the gym now...
Like Eddie, I cannot read!!
Five rounds as Rx'd 18:11.03
I second Eddie's comments concerning the Zone. Thank you Nicole and Tony for getting me on the right path.
Eddie, not bad for a Squid!!:)
16:32 w/ mods
4x50 squats (all unbroken. Yay!)
4x15 dips (1st 3 unbroken)
I could have gone faster, but I got to talking with a curious bystander about CrossFit. His soul will soon be ours.
Well done on the Muscle-ups Eddie!!
Thats a huge deal for a guy your size.
You're going to force me into trying them now.
11 sets of 5, 185lbs
4 rds, 50 squats, 20 pull-ups, 20 dips
I'd have been hard pressed to beat that time today.
My dips have a come a long way, wish I could say the same for my pull-ups.
Tomorrow, about this time will be feeling very weak and small.
My workout partner tomorrow aft. is 6'6", 340lbs and BUILT.
RDC-5.27 legs burning, used a low chair to maintain depth for squats, I'm in awe of those people going arse to ankle for these. Muscle ups were all highbar and slightly assisted hence the fast time. Getting very close to getting my first clear high bar muscle up, maybe today, I'm just trying to curl around the bar and not go straight up.This seems to work a lot better.
Harvey 7.49 All muscle ups on low bar and assisted.
12:22. Met up with Ben Kaminski and watched him smoke me. I tried MUs with bands for the first set and got 1 then switched to 3 pullups per MU. Couldn't do dips do to my shoulder, so I got off easy on this one.
Finished up with some work on my clean form. Thanks for your help Ben.
As my legs are totally fried from this week, I suggest tomorrow's WOD be
3 rounds, 21-15-9 of:
Preacher curl, 25 lb dumbbells
Shoulder shrug, 100 lbs
If not that one, maybe something else that doesn't require me to stand for long. Yeah?
50 squats, 20 pullups, 20 dips per round
The Pavel's Force Recon WO
weighted pull-ups 5 x 5 (53# kb)
alt. w/ 135# cleans and military presses
Deep squat hold bottom 1 sec (135#)4 sets
dumbbell snatches (75#) 3 x 6
alt. w/ strict hanging leg raises 3 x 10
Saw you in person back at the Burgener clinic in January. You are one big dude, and ripped to boot! Congrats on the MU's.
We Americans are glad guys like you and Grady on our side.
For me today, worked it out at home so did a variation of the BW chipper.
20 push ups
30 dips off the bed
40 sit ups
3 rounds (wanted 4, too many interruptions)
Time: ~24 minutes.
20 pullups, 20 dips
1 hour of bag work
did 5 rounds in 20:00
subbed Pull ups and Dips (4:1 Ratio)
all squat 25x2
8:48 as Rxd
wasnt feelin it after my badminton-turned-hardcore-basketball marathon yesterday but turned in a pretty solid performance. although the squats were decent, muscleups really saved my time. i went 2/2/1 each round w/ about 5s rest between bouts.
Andrew WK is great.
kicked my sick butt...
18:54, subbed 20 pullups and dips for the muscle ups.
first time posting...
sub'd muscle ups for 5dips/5pull-ups,
very fun. now off to work.
Replaced MuscleUps with 3x Pullups and Dips. Pullups were negative past 1st set.
Not bad overall...
Subbed MU's w/ 4 pull/dip
Eddie you rock bother - awesome work!
15 pu's 15 dips per round
a bit slow-did some rowing beforehand and
worked on bar mu's. i was able to get pretty high
over the bar but i was a bit short.
22:00 with jumping MU's on top bar of squat rack. Any advice on exercises to work through the transition from PU to the dip portion of the MU would be greatly appreciated. Can't wait to get my first strict hanging MU.
4 sets of...
Arizona boys, put down your beers and post!
Great efforts out there all. Completely motivating.
4 rounds of:
20 pull ups
15:59. But finally some real Muscle ups again.
2 rounds, 14:43 Working my way back in after some severe overtraining.
For MU's since I do not have access to rings I compensate by using a straight pull-up bar.
*after a whole day of tactical training....arggg
Warmed up with
OH Squat 145x5
Bent Press 55x5
Been doing a lot of high rep squat stuff lately so I decided on subbing some one legged squats instead. The WOD was as follows:
10 pistols (each leg)
5 Pullup bar Muscle ups
5 rounds in 6:25. My legs are gonna feel this one...seemed like a good idead at the time.
cooled down with hanging ab work, 30 pullups and 25 pushups with elevated feet.
Sub 4 pu/4 dips for MUs
2nd workout of the day (LOL, always wanted to say that. Wish my time was more like Matt G's too). First one was a 10 minute Fartlek run followed by week 11 of Recon Ron's Pull-up Program.
11:23, subbed bar muscle-ups for ring ones. Had to use the Smith machine for the muscle-ups, as my gym doesn't actually have a pull-up bar (but plenty of little handles to do pulls on). The squats were broken after the first set, as always, and hurt very much.
- subbed jump-in MUs as I still have problems with getting a real one from dead hang
14:58 as Rx'd.
I'm stoked with the time - really didn't feel like it this morning. Glad I did though. Squats were my weak point - need to work some tabata's methinks.
All of the muscle-ups were spotted but not by much. Squats were all consecutive except for the last few in the 4th set.
19.47 subbing 20 pullups/dips
Did OHS with broom stick to work on form, sub'd pull/dips for MU.Did max pull ups unasssisted each round, don't get excited for me max is two,than 5 pulls with bands and 5 unassisted dips.
5 rnds-thats what you get when you don't write it down, an extra rnd.
broke up pullups and dips into 2 sets of 10
Felt strong until rnds 4 squats broken into 5x10, rnd 5 powered thru the squats with 2x15 and the last 20, hit the wall on the dips.
[note to self: 4 rounds, not 5, you maroon!] I just read through the other (embarassing for me) times people have been posting and realized that I did an extra round. So my 21:30 includes that, and looks a little more respectable. Still slower than almost everybody, but not quite as humiliating.
Okay, I feel better about my performance - let's go see what today's WOD is!
3x pull ups and dips, pull ups assisted.
was at ~9 minutes after the third round of squats and pukie was knocking on the door. Took about 3-4 minutes to make him go away. Proceeded a bit slower after that.
Jumping Muscle-ups x 10 each round
Really focused on hook grip.
subbed 20 pullups and 20 dips for the 5 MUs
First time doing muscle ups. Did them on a pull-up bar. By the end I was actually speeding up, next time should be better...
subbed in 20 pullups and dips for muscle ups in each round. squats broken into sets of 25 (and starting to feel a whole lot more natural and stronger!). rd 1: 5:11; rd 2: 6:07; rd 3; 7:06; rd 4: 8:21.
12:05 as rx'd
Had to stop three times due to cring infant wife finally came to the rescue when I was almost done. Will have to try this again soon, think I could have broke ten.
3 pullups/dips per muscle up
8 pull-ups underhand
20 bench dips
50 air squats
6 pull-ups overhand
20 bench dips
50 air squats
8 pull-ups underhand
20 bench dips
30 air squats
4 pull-ups overhand
20 bench dips
-- air squats
50 air squats
10 hindu pushups
Had to substitute hindu pushups for dips. Sold my dip/pullup station to buy power rings, which are on back order(but arriving soon). Been working on false grip pullups lately to prepare for someday getting a muscleup. Feels great to get back in after being lazy for about two weeks. No excuses.
"It doesn't have to be fun to be fun."
20 x pu - 20 x dip - 50 x sqts, X 4 = 24:59
I wanted to break 11 minutes but just couldn't get any power on the MUs at the end. It's time that I get some rings so I don't have to tear up my hands on the straight pu bar.
Done 10min after DL WOD for Fri.-
Four rounds for time of:
5 pull-ups/5 dips with 35# plate
I forgot my rings and I also forgot that you had to do Pull ups and dips to compenasate (not just pull ups) - not a good day. I managed a poor 18:38 with a pitiful effort to crank out 100 dips!
Subbed Pull Ups and Dips for Muscle Ups, no access to rings unless I go to the beach playground.
10 Pull Ups
Five rounds of 10 pull ups, 10 dips and 50 squats 15 minutes, 7 seconds. Followed by a class of Attack at the local gym.
5 Bar muscle-ups (jumping)
Four rounds for time of 8'39"46
Did bar MUs for a change on a bar that left me about 2" head clearance. That was kinda scary.
subbed 20 pu's and 20 dips per round of mu's.
Dan - 8:35! with bar m/us!!!! you really are an animal.
modified the m/u. I couldn't make the transition without my injured elbow bothing me. After the first set I changed to 10 ring pull ups and 5 deep ring dips.
wod as prescribed. time = 8:57
all MU on rings and unbroken.
squats full depth a2a but all sets broken.
CFWU x 3
20 pull ups
4 rounds of..
Splits: 2:18, 3:22, 4:14, 3:01
I did this on 6/25. Substituted 5 ring dips and 5 ring pull-ups for the 5 muscle-ups. I really zoned durring round three -- I found myself just standing there at the ring dip station.
12:19 MUs and squats bounced off the bottom to full extension.
I just realized I did 5 rounds instead of 4. It was still fun.
CFWU X 3
1.5 hours Ju Jitsu instruction and sparring
WOD, substituting 3 pull ups and 3 dips per muscle-up: 18:01
Long stretch to cool down
subbed Muscle Ups for 12 Pull-ups and 12 Push-ups.
shoulder injured, week later, still not back to normal. cursid HSPUs.
total time = 7:35
Abraham Lincoln Crossfit
Tom 10:15 substituted 1 dip and one pull up for muscle ups
Joe 10:00 substituted 1 dip and one pull up for muscle ups
John 10:30 substituted 1 dip and one pull up for muscle ups and could only do 30 and 20 squats on last two sets