June 23, 2005

Thursday 050623

Four rounds for time of:
50 Squats
5 Muscle-ups

Post time to comments.

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Crossfit Teens - trainers David Shanahan and Connor Martin (center) of Brand X Martial Arts


Posted by lauren at June 23, 2005 8:44 PM
Comments

Got a feelin' this is deceiving...

Comment #1 - Posted by: Charlie at June 22, 2005 8:48 PM

im gonna love this.

Comment #2 - Posted by: ediddy at June 22, 2005 9:21 PM

Three pull ups equals about one muscle up? What's a sub for the MU?

Comment #3 - Posted by: Steve HB at June 22, 2005 9:39 PM

What is a good subsitute for muscle ups? I am a little short on rings in my basement.

Comment #4 - Posted by: Mike Durham at June 22, 2005 9:40 PM

Also, are the squats with weight and if yes, dumbbells or bar? Im a newb

Comment #5 - Posted by: MikeD at June 22, 2005 9:44 PM

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.

Comment #6 - Posted by: beth at June 22, 2005 9:49 PM

5 pull-ups and 5 dips equal one muscle up

Comment #7 - Posted by: Vince at June 22, 2005 10:05 PM

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?

Comment #8 - Posted by: bobk at June 22, 2005 10:31 PM

todays Wod
4 rounds for time
50 squats
5 muscle up's
time= 9:25
did first round of muscle up's unbroken, new pb.
squats felt terrible from the first rep to the last.

awesome workout.

Comment #9 - Posted by: Stephen R at June 22, 2005 10:35 PM

41:05 - it just wasnt there this morning!

4 rounds of:
50 squats
20 pullups - nearly all negatives
20 dips

Suspect my blood glucose level was a bit to low (I am type 1 diabetic)

Comment #10 - Posted by: Bo H. at June 22, 2005 11:11 PM

Today's WOD
As Rx'd
8:09
squats unbroken butt to ankles

Comment #11 - Posted by: TimKl at June 23, 2005 12:08 AM

I can't wait!

Comment #12 - Posted by: Erik at June 23, 2005 1:11 AM

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

14:50

Comment #13 - Posted by: Ger at June 23, 2005 1:50 AM

First Workout today, Dave assures me he'll modify it...

Comment #14 - Posted by: Jackie at June 23, 2005 2:50 AM

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

WOD
50 squats
20 pull ups (mixed assisted and full)
20 dips
4 rounds
27:35
500m row 1:52

1 1/2 hour wing chun training this evening

Comment #15 - Posted by: Alasdair Kirby at June 23, 2005 3:35 AM

2 rounds before work. 11:30. I got my first consecutive muscle-up on the 2nd round.
MUs and squats make an elegant combination.

Comment #16 - Posted by: Brandt at June 23, 2005 3:44 AM

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.

Comment #17 - Posted by: Norma at June 23, 2005 4:06 AM

4 rounds 50 squats, 20 pullups, 20 dips.

13:41

Comment #18 - Posted by: Steve72 at June 23, 2005 4:36 AM

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.

Comment #19 - Posted by: JIMMY LONG at June 23, 2005 4:42 AM

24:30, subbed jumping pull ups and dips for muscle ups.

Cheers from Sydney.

Comment #20 - Posted by: phauna at June 23, 2005 5:24 AM

workout as Rx'd 7:50

Comment #21 - Posted by: Tony at June 23, 2005 5:29 AM

12:07

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

Comment #22 - Posted by: Jesse at June 23, 2005 5:34 AM

Good luck for today Jackie! Tell the big guy to go easy on you!

Comment #23 - Posted by: karl at June 23, 2005 5:42 AM

8:37 - with 5kg weight vest

Got 2 consecutive muscle ups with the vest a few times.

Good luck and have fun Jackie!

Comment #24 - Posted by: Graham at June 23, 2005 5:58 AM

9:34

50 squats
20 pullups
20 dips
4 rounds

last 3 rounds, pullups/dips assisted

Comment #25 - Posted by: paulw at June 23, 2005 6:15 AM

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.

Comment #26 - Posted by: andrew (UK) at June 23, 2005 6:21 AM

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)?

Comment #27 - Posted by: Bill B. at June 23, 2005 6:24 AM

Andrew, it's been like this since Saturday!

Comment #28 - Posted by: Graham at June 23, 2005 6:25 AM

Bill B.

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.

Mike Donnelly

Comment #29 - Posted by: rosceaux at June 23, 2005 6:57 AM

Graham,
You're and animal!

Comment #30 - Posted by: Jeff at June 23, 2005 7:44 AM

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

Comment #31 - Posted by: B. JAY D. at June 23, 2005 7:58 AM

23:00. Subbed 5 pull ups/5 dips for muscle ups.

Comment #32 - Posted by: Pamela at June 23, 2005 8:20 AM

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.

Comment #33 - Posted by: Ahmik at June 23, 2005 8:23 AM

10 flat.

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.

Comment #34 - Posted by: kramer at June 23, 2005 8:32 AM

As designated...9:39.94

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.

Comment #35 - Posted by: Matt G. at June 23, 2005 8:56 AM

approx. 25 minutes. Wasn't really doing time, still ramping up from rest week. Fun though.

Subbed 3 pull-up and dips per MU

Comment #36 - Posted by: brendan melville at June 23, 2005 9:04 AM

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!

Comment #37 - Posted by: karl at June 23, 2005 9:21 AM


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.

Comment #38 - Posted by: Chris Q. at June 23, 2005 9:22 AM

11 min 20sec
4 rounds of
50 squats
20 gravitron pullups
20 gravitron dips

Comment #39 - Posted by: Kathryn at June 23, 2005 10:10 AM

WOD
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
6:03

Comment #40 - Posted by: Crazyman1 at June 23, 2005 10:18 AM

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).

SF,
Andy M

Comment #41 - Posted by: madsox at June 23, 2005 10:21 AM

sub'd 5* Jumping Muscleups on a Pullup Bar for 5 standard MUs.

13:30**

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.

Comment #42 - Posted by: John Messano at June 23, 2005 10:40 AM

18:48 Subbed 4PU/4Dips for each MU

Comment #43 - Posted by: Keith C at June 23, 2005 10:44 AM

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.

Comment #44 - Posted by: Rick Ihrie at June 23, 2005 10:48 AM

time=17:21

squats 50-50-50-50
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

Comment #45 - Posted by: dennyy at June 23, 2005 10:52 AM

CF WU
29 min
Subbed 25PU/25Dips for the MU's

Comment #46 - Posted by: Travis B at June 23, 2005 10:53 AM

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.

Comment #47 - Posted by: Wade W. at June 23, 2005 11:04 AM

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....

Comment #48 - Posted by: kelly moore at June 23, 2005 11:13 AM

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.

Jeff

Comment #49 - Posted by: JTinch at June 23, 2005 11:38 AM

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.

Comment #50 - Posted by: beth at June 23, 2005 11:54 AM

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.

Comment #51 - Posted by: Bob Cornute at June 23, 2005 12:04 PM

RUN: Beach Run-54.00min

REST: 10min

4 Rounds @ 26min
20Dips=80
25 High Angle Slant Board Sit Ups=100
50 Squats=200

Comment #52 - Posted by: Matt Durham-IAFF at June 23, 2005 12:06 PM

9:07 with jumping MU

Comment #53 - Posted by: Sam L at June 23, 2005 12:16 PM

12:00 substituted 4 pullups and 4 dips for each muscle up.

Comment #54 - Posted by: Dan Orozco at June 23, 2005 12:30 PM

Hi all,
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
Until tomorrow...

Comment #55 - Posted by: Jonathan Jensen at June 23, 2005 12:34 PM

15:11
4 rounds of:
50 squats
15 jumping pull-ups
15 ring dips

Comment #56 - Posted by: Krista J. at June 23, 2005 12:36 PM

25 pu & dips/50 deep squats per round.
36::03

Comment #57 - Posted by: Justin.H at June 23, 2005 12:51 PM

28:35

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.

Comment #58 - Posted by: Ana Crespo at June 23, 2005 12:58 PM

20:50
4 rounds 50 squats
sub'd 4 PU/4 Dips per muscle up
did 1 muscle up first round finished with PU/dip sub.

-Jeremy

Comment #59 - Posted by: Jeremy at June 23, 2005 1:09 PM

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!

Comment #60 - Posted by: Eddie Lugo at June 23, 2005 1:36 PM

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.

Comment #61 - Posted by: Eddie Lugo at June 23, 2005 1:39 PM

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.

Comment #62 - Posted by: Matt G. at June 23, 2005 1:39 PM

14:18

worked the MU got some and others had to do the conversion.

Comment #63 - Posted by: kevin gp at June 23, 2005 1:49 PM

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.

Comment #64 - Posted by: Eddie Lugo at June 23, 2005 1:55 PM

Way to go Eddie! And five rounds! Wish I was there to watch!

Comment #65 - Posted by: beth at June 23, 2005 2:05 PM

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)
Got some!
JK

Comment #66 - Posted by: Jonathan K at June 23, 2005 2:09 PM

12:49:87 w/ 20 pull-ups & 20 dips instead of 5 MUs for each round.

Wife:
13:58
Each round as follows:
50 squats
20 pull-ups (5 regular/15 jumping)
20 chair dips w/ feet raised

Comment #67 - Posted by: Eric2 at June 23, 2005 2:16 PM

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 squats
25 jumping pullups
5 bench dips

6:24

She met Pukies cousin Belchie on her second set of squats but didnt stop...Scottish perserverance at its best!!!!

Comment #68 - Posted by: DavidE at June 23, 2005 2:32 PM

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.

Comment #69 - Posted by: Christian H. at June 23, 2005 2:44 PM

WU, 130 pu and 2k jog

WOD Subbed pullups/dips 4-1 ratio

9:15 Messed me up

Gina

18:03

Comment #70 - Posted by: Wayne at June 23, 2005 2:50 PM

4th Day on Crossfit and feeling great!!
50squats
10pull ups with bar
10dips assisted with legs

MAN IT WAS GREAT HEHE!!

Comment #71 - Posted by: Emily at June 23, 2005 2:53 PM

oops did it in 16 minutes

Comment #72 - Posted by: Emily at June 23, 2005 2:53 PM

9:08
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.

Comment #73 - Posted by: Craig at June 23, 2005 3:37 PM

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.

Comment #74 - Posted by: John Walsh at June 23, 2005 3:37 PM

Bar MU's

10:55

Comment #75 - Posted by: Mulcahy at June 23, 2005 3:37 PM

WoD: 12:10
50 squats
10 pull-ups
6 dips (on webbing hung over pull-up bar)
all x4 and I'm beat.

My first "official" WoD :)

Comment #76 - Posted by: SethO at June 23, 2005 3:49 PM

10:38
squats unbroken
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.

Comment #77 - Posted by: kyle a at June 23, 2005 3:49 PM

Jonathan and Eddie,
Congratulations on the heavy bench and the muscle-ups respectively. Impressive...

Comment #78 - Posted by: Jonathan Jensen at June 23, 2005 3:52 PM

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.

Comment #79 - Posted by: Paul Si at June 23, 2005 3:54 PM

5:50

Muscle-ups were assisted. Still can't get one without assistance yet. That's the only reason for the quick time.

Comment #80 - Posted by: brian_g at June 23, 2005 4:13 PM

Angie

16:24

Comment #81 - Posted by: Bill Fox at June 23, 2005 4:18 PM

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).

Comment #82 - Posted by: Steve S at June 23, 2005 4:29 PM

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.

17:31

Comment #83 - Posted by: Chuck Pelowski at June 23, 2005 4:30 PM

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.

Comment #84 - Posted by: TK at June 23, 2005 4:31 PM

Oh, and nice job Chuck!!!!

Comment #85 - Posted by: TK at June 23, 2005 4:32 PM

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!

Comment #86 - Posted by: D.J. at June 23, 2005 4:37 PM

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...

Comment #87 - Posted by: Andy Petranek at June 23, 2005 4:38 PM

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!!:)

Comment #88 - Posted by: Steve Seapker at June 23, 2005 4:40 PM

16:32 w/ mods

4x50 squats (all unbroken. Yay!)
4x15 dips (1st 3 unbroken)
4x15 PUs

I could have gone faster, but I got to talking with a curious bystander about CrossFit. His soul will soon be ours.

Comment #89 - Posted by: John Elstad at June 23, 2005 4:55 PM

4 rounds - as Rx

11:24

Comment #90 - Posted by: andy Petranek at June 23, 2005 5:15 PM

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.

Noon
Zercher squats
11 sets of 5, 185lbs

Evening
4 rds, 50 squats, 20 pull-ups, 20 dips
21:54
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.

Steveo

Comment #91 - Posted by: steven stackpole at June 23, 2005 5:20 PM

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.

Comment #92 - Posted by: rdc at June 23, 2005 5:45 PM

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?

Comment #93 - Posted by: Scott K at June 23, 2005 5:45 PM

10:53
50 squats, 20 pullups, 20 dips per round

Comment #94 - Posted by: Lynne Pitts at June 23, 2005 5:53 PM

50 squats
20 pull-ups
20 dips

18:45

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

Comment #95 - Posted by: John H. BWT 220 at June 23, 2005 6:04 PM

Eddie,
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
50 squats
3 rounds (wanted 4, too many interruptions)
Time: ~24 minutes.

Comment #96 - Posted by: Ron N. at June 23, 2005 6:04 PM

19:00

20 pullups, 20 dips

Comment #97 - Posted by: Ben B. at June 23, 2005 6:16 PM

1 hour of bag work
did 5 rounds in 20:00
subbed Pull ups and Dips (4:1 Ratio)
all squat 25x2

Thanks!

Comment #98 - Posted by: Murph at June 23, 2005 6:33 PM

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.

Comment #99 - Posted by: ediddy at June 23, 2005 6:52 PM

kicked my sick butt...

18:54, subbed 20 pullups and dips for the muscle ups.

Comment #100 - Posted by: tedw at June 23, 2005 7:11 PM

first time posting...

four rounds:
50 squats,
sub'd muscle ups for 5dips/5pull-ups,
time 20:05

very fun. now off to work.

Comment #101 - Posted by: Stephen at June 23, 2005 7:21 PM

9:58

Replaced MuscleUps with 3x Pullups and Dips. Pullups were negative past 1st set.

Not bad overall...

Comment #102 - Posted by: Charlie at June 23, 2005 7:32 PM

Time 15:25
Subbed MU's w/ 4 pull/dip

Comment #103 - Posted by: Troy Archie at June 23, 2005 7:40 PM

Eddie you rock bother - awesome work!

Muscle up!

Comment #104 - Posted by: mstreet at June 23, 2005 7:52 PM

16:37
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.

Comment #105 - Posted by: dan santini at June 23, 2005 8:09 PM

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.

Comment #106 - Posted by: Jay M at June 23, 2005 8:33 PM

4 sets of...
20 PUs
20 Dips
50 Squats
Time: 9:04

Arizona boys, put down your beers and post!

Comment #107 - Posted by: TKlink at June 23, 2005 9:04 PM

Great efforts out there all. Completely motivating.

4 rounds of:
50 squats
20 pull ups
20 dips
18:59

Comment #108 - Posted by: Steve HB at June 23, 2005 9:16 PM

15:59. But finally some real Muscle ups again.

Comment #109 - Posted by: Jeff at June 23, 2005 9:27 PM

2 rounds, 14:43 Working my way back in after some severe overtraining.

Comment #110 - Posted by: Paul S at June 23, 2005 9:45 PM

For MU's since I do not have access to rings I compensate by using a straight pull-up bar.

Comment #111 - Posted by: Dave Ross B. at June 23, 2005 10:21 PM

H-
Sick

S-
16:30
*after a whole day of tactical training....arggg

Comment #112 - Posted by: S & H at June 23, 2005 10:44 PM

Warmed up with
Squat 235x5
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.

Comment #113 - Posted by: Bozman at June 23, 2005 10:55 PM

33:00
Sub 4 pu/4 dips for MUs

Comment #114 - Posted by: Rob M. at June 23, 2005 11:03 PM

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.

Comment #115 - Posted by: David Knutzen at June 23, 2005 11:06 PM

8:15

- subbed jump-in MUs as I still have problems with getting a real one from dead hang

Comment #116 - Posted by: Christian Lemburg at June 24, 2005 1:17 AM

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.

Comment #117 - Posted by: Chris Longley at June 24, 2005 1:34 AM

6:07

All of the muscle-ups were spotted but not by much. Squats were all consecutive except for the last few in the 4th set.

Comment #118 - Posted by: Rajesh at June 24, 2005 1:58 AM

19.47 subbing 20 pullups/dips

Comment #119 - Posted by: adrian at June 24, 2005 2:08 AM

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.
Time 16:51

Comment #120 - Posted by: Fi at June 24, 2005 3:19 AM

5 rnds-thats what you get when you don't write it down, an extra rnd.
23:17
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.

Comment #121 - Posted by: McCloud at June 24, 2005 4:20 AM

[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!

Andy M

Comment #122 - Posted by: madsox at June 24, 2005 4:39 AM

18:36

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.

Comment #123 - Posted by: Mike Ryan at June 24, 2005 4:44 AM

Jumping Muscle-ups x 10 each round
Really focused on hook grip.

11:46

Comment #124 - Posted by: Jerry Hill at June 24, 2005 5:14 AM

subbed 20 pullups and 20 dips for the 5 MUs

15:13

Comment #125 - Posted by: Jay at June 24, 2005 5:41 AM

13:44.

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...

Comment #126 - Posted by: dev at June 24, 2005 6:03 AM

26:44

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.

Comment #127 - Posted by: Patrick at June 24, 2005 7:01 AM

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.

Comment #128 - Posted by: T.Rain at June 24, 2005 8:15 AM

20:27

3 pullups/dips per muscle up

Comment #129 - Posted by: Adam B at June 24, 2005 8:27 AM

12:49

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

Comment #130 - Posted by: peter at June 24, 2005 9:19 AM

Time= 8:32
4 rounds
50 air squats
10 pullups
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."

Comment #131 - Posted by: Ben E. at June 24, 2005 10:29 AM

24:59

20 x pu - 20 x dip - 50 x sqts, X 4 = 24:59

Comment #132 - Posted by: turkish_n IZ at June 24, 2005 11:34 AM

11:13
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.

Comment #133 - Posted by: masterpayne at June 24, 2005 11:38 AM

Done 10min after DL WOD for Fri.-
Four rounds for time of:
50 Squats
5 pull-ups/5 dips with 35# plate
TOTAL TIME=12:59

Comment #134 - Posted by: jdg at June 24, 2005 12:01 PM

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!

Comment #135 - Posted by: Dave_mac at June 24, 2005 1:33 PM

Subbed Pull Ups and Dips for Muscle Ups, no access to rings unless I go to the beach playground.

4 Sets:
25 SQ
10 Pull Ups
10 Dips

Comment #136 - Posted by: Brian M. at June 24, 2005 4:35 PM

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.

Comment #137 - Posted by: Matthew Townsend at June 24, 2005 4:52 PM

BWT 185 as Rxd 6:44

Comment #138 - Posted by: Romad85 at June 24, 2005 5:57 PM

50 Squats
5 Bar muscle-ups (jumping)
Four rounds for time of 8'39"46

Comment #139 - Posted by: LisaR at June 24, 2005 10:24 PM

Did bar MUs for a change on a bar that left me about 2" head clearance. That was kinda scary.

08:35.

-D.

Comment #140 - Posted by: Dan S. at June 25, 2005 1:56 AM

24:46

subbed 20 pu's and 20 dips per round of mu's.

Comment #141 - Posted by: Will Hunter at June 25, 2005 5:17 AM

Dan - 8:35! with bar m/us!!!! you really are an animal.

Day late

15:29

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.

Comment #142 - Posted by: J Jones at June 25, 2005 10:43 AM

4 rounds:
5 muscle-ups
50 squats

wod as prescribed. time = 8:57
all MU on rings and unbroken.
squats full depth a2a but all sets broken.

Comment #143 - Posted by: JC at June 25, 2005 11:28 AM

CFWU x 3

50 squats
20 pull ups
20 dips

23:00.

Comment #144 - Posted by: Phil Feairheller at June 26, 2005 6:39 AM

4 rounds of..
50 squats
10 pullups
10 dips

11:45

Comment #145 - Posted by: MikeY at June 26, 2005 9:15 AM

12:55

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.

Comment #146 - Posted by: Wilkie Mon at June 26, 2005 5:48 PM

12:19 MUs and squats bounced off the bottom to full extension.

Comment #147 - Posted by: KevinA at June 27, 2005 6:42 AM

I just realized I did 5 rounds instead of 4. It was still fun.

Comment #148 - Posted by: J Jones at June 27, 2005 8:23 AM

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

Comment #149 - Posted by: nate at June 27, 2005 10:57 AM

15:58

Comment #150 - Posted by: scott h. at June 27, 2005 12:18 PM

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

Comment #151 - Posted by: Isaac at June 27, 2005 12:57 PM

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

Comment #152 - Posted by: Tom and Joe Londrigan at June 27, 2005 1:59 PM
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