December 7, 2012

Friday 121207

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

Post times to comments.

AdamSzarmack_muscleup_th.jpg

Enlarge image

Sherry Perez.


"A Biomechanical Analysis of Rowing" with Joel R. Martin and Bryan St. Andrews, CrossFit Journal article [pdf]


WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov]

Posted by Pukie at December 7, 2012 5:00 PM
Comments

Looks fun. :p

Comment #1 - Posted by: Ryan at December 6, 2012 5:08 PM

What can you sub for the muscle-ups?

Comment #2 - Posted by: karcher at December 6, 2012 5:53 PM

#2
From the FAQ:
"3.5. Substitute for muscle-up?

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

Comment #3 - Posted by: Aldo Villasenor at December 6, 2012 6:04 PM

5:36. Wish I could have gotten OHS unbroken. Way easier on paper...

Comment #4 - Posted by: Tyler H at December 6, 2012 6:15 PM

Go Sherry! Nice shot.

Comment #5 - Posted by: Shel at December 6, 2012 6:29 PM

3:26

MUs done from knees (rings hanging in power rack)

-Boz

Comment #6 - Posted by: Adrian Bozman at December 6, 2012 7:29 PM

M/24/165#

2:21 unbroken

Comment #7 - Posted by: Eric at December 6, 2012 7:54 PM

95# overhead squat, 30 reps
21 pullups / 21 dips
95# overhead squat, 20 reps
15 pullups / 15 dips
7:05

Comment #8 - Posted by: scfd1_9607 at December 6, 2012 8:15 PM

Great video!

Comment #9 - Posted by: Danielle at December 6, 2012 8:18 PM

Grundler is the MAN!!

Comment #10 - Posted by: Heidi's at December 6, 2012 8:35 PM

8:50

Scaled OHS to 30kg
Subbed 3 pull-ups + 1 ring dip for each muscle-up

Comment #11 - Posted by: Brett (24/M/188cm/75kg) at December 6, 2012 11:14 PM

4:35
OHS in basement, muscle -ups in garage.

Comment #12 - Posted by: ART/M/44/5'5"/150 at December 7, 2012 2:17 AM

M/47/185

5:12

Comment #13 - Posted by: Cosmo at December 7, 2012 2:20 AM

17:49 rx

Comment #14 - Posted by: gb 45/m/71"/185# at December 7, 2012 3:03 AM

Scaled:

67lb OHS x 30
7 rounds: 2 pull-ups, 2 dips
67lb OHS x 20
5 rounds: 2 pull-ups, 2 dips

14:22

Motivation a bit of an issue this morning, and 50xOHS is definitely new territory for me!

Comment #15 - Posted by: Jules, Cornwall (UK), m/44/5'10"/165 at December 7, 2012 3:51 AM

3:43
Bar-muscle ups.

Comment #16 - Posted by: Nate Hoiland at December 7, 2012 4:18 AM

30 20# os
30 dips
30 pull-ups
20 20# os
20 dips
20 pull-ups

9:55
m/36/5'4/130

Comment #17 - Posted by: Sal Walker at December 7, 2012 4:57 AM

subbed rest day with:
5000ft rope drag
145lb deer

for time
1:00 hour even
#paleo

Comment #18 - Posted by: ross at December 7, 2012 5:14 AM

10:51 Rx

Comment #19 - Posted by: fathertyme 34/m/6'/175# at December 7, 2012 5:15 AM

For time:
95 pound Overhead squat, 30 reps
21 pull ups
21 dips
95 pound Overhead squat, 20 reps
15 pull ups
15 dips

5:48 (pr)

Comment #20 - Posted by: coyo at December 7, 2012 5:32 AM

M/32/63kg/175cm

Scaled & r'x:
30kg OHS x 20
7 rounds: 3 pull-ups + 3 dips
30kg OHS x 15
5 rounds: 3 pull-ups, 3 dips

12:28

Comment #21 - Posted by: Raffaele at December 7, 2012 5:47 AM

Thanks for the WOD demo, it was a big help, especially concerning the muscle ups, the bane of my existence.

Comment #22 - Posted by: MDMelissa at December 7, 2012 6:08 AM

When I do OHS I feel a tremendous strain on my left bicep... What am I doing wrong?

Comment #23 - Posted by: Nic at December 7, 2012 6:14 AM

7:30, too long, 45 lb OHS, muscleup progressions,

Nic @#21, only thing that I can think of is if the bar isn't level, balanced, etc, or your left arm isn't in the right position (straight, elbow to the ground and antecubital fossa to the sky and armpit forward) you may be using the bicep to hold the bar up there by pulling in or up with the left arm. Hope I described it will enough without being able to show in person

Comment #24 - Posted by: RussA at December 7, 2012 6:23 AM

sub'd MU for Bar MU
& did OHS reps backwards, started w 20 reps instead of 30...oops, don't think it made much difference in my time but had to break up the final OHS into 10s, so who knows????

6:31

Comment #25 - Posted by: Miles m/26/160 at December 7, 2012 6:32 AM

M/45/5'11"/195

30 95# OHS
7 MU progressions (start from knees with rings ~60" off the ground)
20 95# OHS
5 MU progressions (start from knees with rings ~60" off the ground)

5:58

overhead squats unbroken

Comment #26 - Posted by: nutfam at December 7, 2012 6:34 AM

Thanks for one of the best demos I have seen. I learned a good tip about both movements.

Comment #27 - Posted by: jogan at December 7, 2012 6:49 AM

7:45 as Rx'd. Squats unbroken MUs horrible because of bursitis in wrist. Endured the suck and got it done. Thought of it as a hero wod because of Pearl Harbor Day.

Comment #28 - Posted by: Lonewolf at December 7, 2012 6:49 AM

age 23 bw 170

7:24

95# front squat
blue band muscle ups

Comment #29 - Posted by: Chris S at December 7, 2012 7:26 AM

Subbed ALL the way, sigh. Really struggled on OHS this time. Have previously done them once and then it was only the bar, so I got a PR, actually :D
30 OHS (30 kg/66 pounds)
7 pull-ups
7 handstand pushups
20 OHS (30 kg/66 pounds)
7 pull-ups
7 handstand pushups
Forgot that I could've done dips instead of HSPU. Next time, then.

Comment #30 - Posted by: jankka at December 7, 2012 7:49 AM

7:24 as rx'd

Comment #31 - Posted by: SB at December 7, 2012 7:54 AM

2:43 should have been closer to 2 minutes. All reps unbroken, however could have rested less between movements. Great WOD...

Eat Clean & Train Dirty

Comment #32 - Posted by: Keith at December 7, 2012 8:21 AM

11'50"

Comment #33 - Posted by: Rafael Bello- Brazil at December 7, 2012 8:32 AM

30 reps 65lbs. OHS
20 pull ups
20 dips
20 reps 45 lbs. OHS (pretty broken at end)
18 pull ups
17 dips
Short but rough. Didn't time it.

Comment #34 - Posted by: Brad at December 7, 2012 8:41 AM

5:40
subbed jumping muscle ups
PB on total OHS @ 95lbs.

Comment #35 - Posted by: JTJ/M/28/160 at December 7, 2012 9:14 AM

20 OHS (65#)
25 ring rows
21 dips
15 OHS (65#)
21 ring rows
15 dips
7:03
knees still sore; restarting squats after a ~1 month hiatus for pain.

Excellent instructional video

Comment #36 - Posted by: Jim R./50/5'8"/160 at December 7, 2012 9:21 AM

5:39 w red band MU

Comment #37 - Posted by: Bells at December 7, 2012 9:45 AM

4:46

Comment #38 - Posted by: Andres Pacheco at December 7, 2012 9:57 AM

Does anyone know what type of handgrip bill was using in this WOD? It looked like a rubber gymnastics grip, instead of the lousy leather ones. (you can see at the end when he takes it off). Would love to know where to get these and/or how to make them.

Comment #39 - Posted by: Dan at December 7, 2012 10:12 AM

25kgs for overhead squat
Pull-ups + dips instead of muscle-ups

04:10

Comment #40 - Posted by: orkun at December 7, 2012 10:25 AM

#18
Thats my kind of workout. Thats why all the fat deer hunters have 4 wheelers. Not sure how I will do this wod with a jacked up shoulder.

Comment #41 - Posted by: rod dyer at December 7, 2012 10:28 AM

@ Dan It looked to me like he was using grips made out of tape which I use all the time. In my opinion they are the best type of grip to use. If you google gymnastic tape grips you will find a number of vies on how to make them. You can usually get a few uses out of each pair of grips you make.

Comment #42 - Posted by: keith at December 7, 2012 10:30 AM

I know it's not the same, but subbed bar muscle-ups instead; would have sucked even harder with proper muscle-ups!

95# OHS, 30 reps
Bar muscle-up, 7
95# OHS, 20 reps
Bar muscle-ups, 5

3:49, mod.

Comment #43 - Posted by: tatumvay at December 7, 2012 10:37 AM

Kinda was hoping for a hero WOD in honor of Pearl Harbor.

Comment #44 - Posted by: Tom at December 7, 2012 10:43 AM

Friday 121207
For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

time 6:59

OHSs unbroken
MUs 5 singles and then 2 reps.
second round MUs singles

OHSs killed my MUs bad.

Comment #45 - Posted by: Nik Nichols 45yo 175lbs, 5'6'' at December 7, 2012 11:10 AM

Made up Tuesday's du/pj workout this morning.

15:36, with 115#

Comment #46 - Posted by: Kevin C. (M/53/5'11"/175) at December 7, 2012 11:26 AM

7:50...Man, the muscle ups were killer after the OHS..m/37/190

Comment #47 - Posted by: Antoinne at December 7, 2012 11:29 AM

42/m/185

30 OHS 95lb
30 pullups
30 dips
20 OHS
20 pullups
20 dips

7:10

Comment #48 - Posted by: JackM at December 7, 2012 11:47 AM

6:02

Good combination for me of a strength (MUs) and a weakness (OHS). Ring MUs were quick and unbroken; OHS broken 21/9 and 10/10.

Comment #49 - Posted by: Bill M. m/48/5'3"/135 at December 7, 2012 11:47 AM

6:41 at 90 lbs.

Comment #50 - Posted by: james.patrick [M/50/66"/135] at December 7, 2012 11:57 AM

first WOD i've done with muscle ups. thanks for the tips camille!

9:51 RX. it took me 3 whole minutes to do the last 2 MU.

Comment #51 - Posted by: lance at December 7, 2012 11:59 AM

Deadlift 5-5-5+

250x5

285x5

325x10

Then:

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

As rx'd, 5:31.

For the max rep deads, 10 seemed to be a good number to stop at; again, judgement call. Lower back was a little tight after these. Happy overall with the metcon. Unbroken OHS. Very broken muscle-ups (3-1-1-1-1 / 2-1-1-1). Only one miss - right at the end, when I had a chance to finish sub-5. Need more work maintaining false grip at the bottom of the muscle-up (or get a better kip so I don't have to use false grip).

Comment #52 - Posted by: Mel/39m/5'10"/175 at December 7, 2012 12:02 PM

5:08 - OHS unbroken, MUs broken

Comment #53 - Posted by: Jetté 43/M/5'11"/175 at December 7, 2012 12:08 PM

2:49 @ school gym.

Comment #54 - Posted by: Drewpy at December 7, 2012 12:14 PM

M/43/5'8"/173

RXd 8:00

Comment #55 - Posted by: Jon Craig at December 7, 2012 12:15 PM

M/37/5'8"/180

4:20. Rx'd

Comment #56 - Posted by: Dave berry at December 7, 2012 12:49 PM

8:00 as rx'd

Comment #57 - Posted by: MAGNUS M/26/5'8/160 at December 7, 2012 12:50 PM

I had shoulder surgery several years ago for a torn labrum. On overhead lifts my shoulder feels really weak and unstable, especially when externally rotating, (uncontrolled external rotation, like going for a rebound in basketball and having someone hit my arm the wrong way for example, is usually what causes it to dislocate). Any thoughts on whether internal rotation is ok when performing overhead squats (it feels more stable when internally rotated in these situations) or is it more important to keep the external rotation and hope that the shoulder muscles get better at it.

Comment #58 - Posted by: TCR at December 7, 2012 12:53 PM

m/42/5'8"/175

65# OHS 30 reps 21/9
21 pull ups
21 ring dips
65# OHS 20 reps 17/3
15 pull ups
15 ring dips

8:50 yuck!

Comment #59 - Posted by: Mike A. at December 7, 2012 12:55 PM

41y/o,M,235lb
95lb overhead squats 30 reps unbroken
8 jumping muscle ups
95lb overhead squats 20 reps unbroken
5 jumping muscle ups
5:39 Elbows & knees giving me lots of pain but fighting through it.

Comment #60 - Posted by: darrin plank at December 7, 2012 12:57 PM

Why can't we use the same format for each exercise in the WOD? for example:

REPSx DESCRIPTION MALE WEIGHT#/FEMALE WEIGHT#

30x OHS 95#/65#
7x MU
20x OHS 95#/65#
5x MU

Comment #61 - Posted by: Erik at December 7, 2012 1:11 PM

7:30
3/3 pull ups and dips subbed for mu's
Added 1 mile run at end

Comment #62 - Posted by: Todd walters at December 7, 2012 1:16 PM

M/28/170
As rx'ed 4 mins 50 secs. Good wod.

Comment #63 - Posted by: Joe at December 7, 2012 1:28 PM

m/41/6'4"/229

7:42 @

95# OHS x 30
21 Pullups, 21 dips
95# OHS x 20
15 Pullups, 15 dips

Comment #64 - Posted by: JayW at December 7, 2012 1:28 PM

5:05
Did OHS as rx'd but no rings....subbed 1 pullup and 1 dip for each MU. Did quite a few extra sets at the end to work on form. Also ended WO with some lifting to burn out my triceps.

Comment #65 - Posted by: David at December 7, 2012 1:30 PM

3:12. subbed dips/pullups for muscle ups.

Comment #66 - Posted by: Mavrick at December 7, 2012 1:30 PM

30 95# Thrusters
10 PullUps
10 Dips

20 95# Thrusters
5 PullUps
5 Dips

7:53
Then
50 Weighted Sits

Comment #67 - Posted by: dyagg at December 7, 2012 1:47 PM

M/18/5'11"/170
scaled OHS to 45lb
subbed pullups + dips for muscleups
14:00

Comment #68 - Posted by: stemme at December 7, 2012 2:01 PM

8:52
OVHD Sqt as rx'd
No rings, so 3 to 1 pullups and dips.

Sqts: 15/10/5
Pullups & Dips: 12/9
Sqts: 12/8
P & D: 10/5

Comment #69 - Posted by: PW56 at December 7, 2012 2:06 PM

7:34

subbed 4 pullups, 4 dips for each muscle up!

M/52/190

3 mile run

Comment #70 - Posted by: mazzone, Chantilly at December 7, 2012 2:15 PM

4:04

Comment #71 - Posted by: mlt at December 7, 2012 2:38 PM

scaled and subbed 2PU and 2 Dips for 1 MU
85# OHS- broken- 10/8/7/5 = 30
14 pullups
dips-7/7 broken = 14
85# OHS- broken 7/5/5/3
10 pullups
10 dips
18:45

my shoulders were really tight and a bit sore- perhaps left over from the presses earlier this week ? - typically do not struggle with shoulder flexibility on these but today had to really really work at bar position. Shoulders were the limiting factor on the OHS-
M/55/185#/5'-8"

Comment #72 - Posted by: Mike at December 7, 2012 2:40 PM

f/28/5'6/113

65# ohs, didn't extend arms on M/Us. 7:57

Comment #73 - Posted by: Jessica at December 7, 2012 2:46 PM

6:10

Comment #74 - Posted by: B. Rhaly at December 7, 2012 3:13 PM

OHS @ 65#, all unbroken.
Strict MUs.

8'07"


37/F/5'7"/145#

Comment #75 - Posted by: lelak at December 7, 2012 3:32 PM

7:45

Comment #76 - Posted by: Pacers at December 7, 2012 3:33 PM

10:11, no bueno on ohs with tender hand, so subbed 75lb thrusters and 3/3 pullups/ring dips.

Comment #77 - Posted by: ScottMacArthur at December 7, 2012 3:44 PM

f/5'5/123/30

5 RFT
10x 95# front squat
5x dips
5x pull ups

9:07

Comment #78 - Posted by: Kristen, Bagram AFG at December 7, 2012 3:46 PM

13:17
got one muscle up and did the rest 3 chins, 3 dips per muscle up

Comment #79 - Posted by: Josh M/19/173lbs/5'6" at December 7, 2012 4:16 PM

45# ohs,
MU sub - chest to bar PUs and deep bar dips

5:09

Comment #80 - Posted by: Brian R m/ 50/ 6'2"/ 183 at December 7, 2012 4:20 PM

Rx'd - 5:47

Comment #81 - Posted by: Townsend m/29/5'8"/138 at December 7, 2012 4:32 PM

Rx'd - 5:47

Comment #82 - Posted by: Townsend m/29/5'8"/138 at December 7, 2012 4:33 PM

30lb overhead squats, 30 reps
7 jumping pull ups, 7 dips

30lb overhead squats, 20 reps
5 jumping pull ups, 5 dips

6:04

Comment #83 - Posted by: Chelsey at December 7, 2012 4:36 PM

30 34kg(75lb) OHS
14 MU progressions (start from knees with rings 1,5m off the ground)
20 34kg OHS
10 MU progressions (start from knees with rings 1,5m off the ground)

9:50

Comment #84 - Posted by: lucio1928,M/40/184cm/96kg at December 7, 2012 4:41 PM

Rxd 7:00 Nice WOD!!

Comment #85 - Posted by: Mutuca at December 7, 2012 5:41 PM

#23
dont know if this is your problem but on these higher rep low weight OHS days i have a tendency to let my wrists roll back and feel pressurein my biceps. if i feel it when i get back to the top i just make sure my wrists are neutral before i hit my next rep.

m/6'3"/235/27
5.41-80 lbs OHS-scaled the ohs thinking i would die on the MUs but suprised myself today. I'll take it for a fatty

Comment #86 - Posted by: tradd at December 7, 2012 5:43 PM

13:45 Rx'd (7 Dec '12)

Comment #87 - Posted by: NAMWIZ at December 7, 2012 5:57 PM

M/31/190/72

7:35

Did the MU's from knees due to the limitation of height of pull-up bar rings hang on which means all broken MU's.

Comment #88 - Posted by: SeanP at December 7, 2012 5:59 PM

12:53

subbed: 2 chest to bar pull-ups + 2 ring dips (bicep touch ring depth) = 1 muscle up. Did 2 pull-ups, 2 dips, 2 pull-ups, 2 dips (so on and so forth...)

OHS broken as follows: round 1) 25-5, round 2) 7-6-5-2

Comment #89 - Posted by: Ronnieboy at December 7, 2012 6:14 PM

As Rx 7:39

M/168#/6'/38 yrs

Comment #90 - Posted by: britishfireman at December 7, 2012 6:34 PM

Scaled & subbed

For time:
74 pound(33.5kg) Overhead squat, 30 reps
7 (3 push ups & 3 dips)
74 pound(33.5) Overhead squat, 20 reps
5 (3 pull ups & 3 dips)

9:46

Comment #91 - Posted by: Saganamooo at December 7, 2012 6:37 PM

Tweaked Shoulder, Modified WOD
Have to work out smart
For time:
95 Pound Back squat, 30 reps
21 pull-ups/push-ups
95 Pound Back squat, 20 reps
15 pull-ups/push-ups
9:46
M/55/6’/205

Comment #92 - Posted by: Pete In Sun City at December 7, 2012 6:39 PM

I wouldnt count those muscle ups there was no lockout at the bottom. His time would have been much closer to 4 if not more.

Comment #93 - Posted by: Ben at December 7, 2012 6:43 PM

Tyler did 11:15

Comment #94 - Posted by: Todd walters at December 7, 2012 7:46 PM

F/45/5'2"/129

7:31:29
Scaled

Comment #95 - Posted by: Stephanie at December 7, 2012 7:49 PM

6:43 Rx'd

Comment #96 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 7, 2012 8:21 PM

For time: 11:15
95 pound Overhead squat, 30 reps
21 pull-ups and 21 parallel bar dips
95 pound Overhead squat, 20 reps
15 pull-ups and 15 parallel bar dips

Comment #97 - Posted by: T. Harbin M/22/6'3/268 at December 7, 2012 8:33 PM

M/42/185/72"
10.48.75.
Subbed 3 pullups and 3 dips per muscle up. Overhead squats were broken.

Comment #98 - Posted by: Mike at December 7, 2012 9:29 PM

First crossfit wod after 2yrs illness
28:00 as rx

Comment #99 - Posted by: 46m/5'10"/180 at December 7, 2012 9:32 PM

10:58 ovh as rx'd did banded pull ups 21 &15 and heavy banded tricep push downs.

Comment #100 - Posted by: Scott Albright m/40/5'9"/225 at December 7, 2012 9:33 PM

10:58 ovh as rx'd did banded pull ups 21 &15 and heavy banded tricep push downs.

Comment #101 - Posted by: Scott Albright m/40/5'9"/225 at December 7, 2012 9:33 PM

28:00
As rx, broken sets of ohs, singles of mu

Comment #102 - Posted by: 46/m/5'10"/180 at December 7, 2012 9:44 PM

95lb OHS 30 reps
21 pull ups
21 dips
95lb OHS 20 reps
15 pull ups
15 dips
M/35/5'10"/197 time: 6:32

Hooooah Army Crossfit!!!

Comment #103 - Posted by: SFC AB at December 7, 2012 9:53 PM

M/29/143#

10:17

Did bar muscle ups, found my rhythm during the second round of OHS.
OHS:6,8,6,6,4
BMU:1,1,1,1,1,1,1
OHS:12,8
BMU:1,1,1,1,1

Comment #104 - Posted by: Keen-NZ at December 7, 2012 11:32 PM

m/38/5'10"/165#

6:55

scaling:
overhead squat = 67#(30kg)
muscle-ups with band

Comment #105 - Posted by: Luis Miguel at December 8, 2012 2:04 AM

4:27 rx

Comment #106 - Posted by: james at December 8, 2012 2:07 AM

3:47 as Rx
Second set OHS was broken..

Comment #107 - Posted by: J.C. M,28/145#/67" at December 8, 2012 5:11 AM

M/29/180cm/73kg

For time:
35kg Overhead squat, 30 reps
7 Muscle-ups
35kg Overhead squat, 20 reps
5 Muscle-ups

4:45

Comment #108 - Posted by: ukr17 at December 8, 2012 6:17 AM

49/168

4:37 ss Rx'ed.

Comment #109 - Posted by: sailiorcrew at December 8, 2012 7:02 AM

35/m/175
Rx 8:05

Comment #110 - Posted by: ffkwill at December 8, 2012 7:46 AM

M/19/5'11''/160

Scaled:
OHS: 55 lbs (that was difficult!)
30 OHS
7 Strict Pull-ups
20 OHS
5 Strict Pull-ups

10 minutes, first attempt

Comment #111 - Posted by: Gregle415 at December 8, 2012 7:50 AM

M/39/185

30 OHS, 75 lbs
9 pullups/9 dips
20 OHS, 75 lbs
7 pullups/7 dips

3:52

Comment #112 - Posted by: howie at December 8, 2012 8:40 AM

6:58


my kind of workout--quick and dirty.
ohs-relatively easy

cannot get back into false grip between reps, so 1 rep, ground, reset, 1 rep...

prob about 4 min on mu's--good for me--usually more than 2 mu per min = fail for me.

Comment #113 - Posted by: mtvet at December 8, 2012 8:41 AM

F/27/5'5"/121

9:22

65#, red band MU

Comment #114 - Posted by: Sisyphus at December 8, 2012 9:00 AM

As rxd 5:34. Nice quick one for a Friday!

Comment #115 - Posted by: Kurt/39/185 at December 8, 2012 9:01 AM

Great workout today!

Dolena: 7:04m with just the bar 45lbs, did assisted chin-ups and assisted dips.

Ben Charbonneau: 95lbs over head squat and muscle overs done on a chin up bar. Great WOD!

Comment #116 - Posted by: Benjamin Charbonneau at December 8, 2012 9:03 AM

Didn't write in my last post but, my time was 3:26

Comment #117 - Posted by: Benjamin Charbonneau at December 8, 2012 9:04 AM

M/18/185/5'11"
7:07 Rx'd

Comment #118 - Posted by: Ryan Richard at December 8, 2012 9:32 AM

13:46

Comment #119 - Posted by: myles456 at December 8, 2012 9:55 AM

M/52/154/1-1-06

Push Press 95x3/115x3/135x3(PR)

Deadlift 90% 5RM (240#) 5-4-3-2-1
Pull-UPs 15-12-9-6-3

3:30

Comment #120 - Posted by: bingo at December 8, 2012 9:59 AM

2012-12-08: 6:03. OHS unbroken.

Comment #121 - Posted by: gs at December 8, 2012 10:31 AM

M/34/5'9"/160

As rx'd. First set of OHS unbroken.

6:44

Comment #122 - Posted by: Antun Karlovac at December 8, 2012 10:36 AM

subbed 75lb OHS, started MU sitting on floor, no kip, strict movement
didn't start timer, but about 4:30-5.00

Comment #123 - Posted by: sebastian m/44/180/6'2" at December 8, 2012 1:43 PM

6:13 as rx'd. The OHS went fine, but we can't hang rings high enough to kip for get ups so these were slower.

Comment #124 - Posted by: Kyle Bisceglie 45/5'10/180/m at December 8, 2012 2:40 PM

2:47 @ work

Comment #125 - Posted by: Jdisch at December 8, 2012 4:06 PM

m 32 170 scale down. OHS to75 19:32 go crossfit i love it is passion great time sfc ab

Comment #126 - Posted by: giovanny at December 8, 2012 5:29 PM

44/m/176cm/73kg

75 pound (34kg) OHS

5:09

30-2/1/1/1/1/1
12/8-1/1/1/1/1

Comment #127 - Posted by: Memuc at December 9, 2012 5:59 AM

M/35/5'9"/158#

Subbed 4 pullups + 4 dips per muscle up.
Scaled 95# to 75# OHS

30 OHS
28 pullups + 28 dips
20 OHS
20 pullups + 20 dips

Time was 4:42 minutes.

Comment #128 - Posted by: Jean-Jamil Rojer at December 9, 2012 6:50 AM

Jeff @ home
3:29

Comment #129 - Posted by: Jeff & Charity @ CF Snohomish at December 9, 2012 9:10 AM

3:06

muscle-ups on pull up bars

shallow on the overhead squats

Comment #130 - Posted by: Peter Nemr 31\M\5'6"\176# at December 9, 2012 9:45 AM

Worked out from home. cobbled some old weight plates together into pseudo dumbells.

30x 60lb dumbbell frontsquats
10 chest to bars

20x 60lb dumbbell frontsquats
10 chest to bars

7:20

Comment #131 - Posted by: c-los at December 9, 2012 12:31 PM

6:01 as RX'd

Comment #132 - Posted by: Edwards M/16/5'11/175 at December 9, 2012 4:21 PM

4.49 asrx

Comment #133 - Posted by: Nathan m/165#/1979/ since 2008 - at December 9, 2012 5:32 PM

65# OHS
30# resistence for MU's

10:40

Found it challenging to go fast on the OHS's, mad stabilization required!

Comment #134 - Posted by: Boo Boo F/147/5'8/24 at December 9, 2012 5:40 PM

75# OHS, mu progressions

6:16

Comment #135 - Posted by: Sinal M/33/5'9"/210 at December 9, 2012 6:20 PM

12:03 as rxd

Comment #136 - Posted by: Brett C. m/31/6'0"/175lbs. at December 9, 2012 7:03 PM

M/168/5'7"/32
RX 8:06

Comment #137 - Posted by: Mark S. at December 10, 2012 3:34 AM

8:03

Sub mu with dips and kips

Comment #138 - Posted by: Ramsey at December 10, 2012 3:55 AM

7:17 Rx'd

Comment #139 - Posted by: Piyush at December 10, 2012 5:10 AM

95lb OHS (30)
21/21 pullups & dips
95lb OHS (20)
15/15 pullups & dips

8:07

3 rounds
95lb cleans (10)
10 toe to bars

4:12

Good workout

M/33/6'2"/205

Comment #140 - Posted by: lancem at December 10, 2012 5:57 AM

OHS 40KG
PULL UPS
DING DEEP

7:57

Comment #141 - Posted by: Stany at December 10, 2012 11:25 AM

8:03

Sub mu with dips and kips

Comment #142 - Posted by: Ramsey at December 10, 2012 12:48 PM

10:26
mu-from seated position - still not able to complete full follow through.

Comment #143 - Posted by: cscarr52 at December 10, 2012 1:15 PM

as rx'd

7:55

Comment #144 - Posted by: Saam at December 10, 2012 1:54 PM

11:16

subbed 3 x pullups, dips.

Comment #145 - Posted by: Crossfit Chris at December 10, 2012 4:41 PM

M/36/5'4"/146lbs
As RX'd
5:54

Comment #146 - Posted by: Matt Burritt at December 10, 2012 5:30 PM

M/38/5'8"/170lbs
As Rx'd
4:46

Comment #147 - Posted by: Joshua M. Weaver at December 10, 2012 5:50 PM

3:1 sub skill burpees for muscle ups
burpees modified as needed

Ryan 7:08 (main site rx'd)
Chris 7:24 (front squat/blue band muscle ups)
Jason 4:59 (95/cut reps in half)
Bubs 7:10 (65)
Pudge 7:43 (35-15)
Amy 8:18 (15)
Aaron 10:04 (15)
Katie 4:56 (15)
Ricky 6:08 (35)
Austin 5:09 (pvc)
Emma 7:00 (65/lg muscle ups)
Abby 7:06 (15# overhead lunge/14-10 strict burpees)
Connor 9:02 (35)
Master P 6:00 (15)
Mrs. Pip 6:29 (35)
Jacob 6:03 (75/ring dips)
Mrs. Carey 6:31 (35)
Jack 7:02 (95# front squat/14-10 ring dips)
Sydni 5:48 (15# overhead lunge/14-10 strict burpees)
Aly 6:36 (45)
Heather 6:56 (15)

Comment #148 - Posted by: BFCC at December 10, 2012 6:43 PM

Subbed 75#
"Jumping" ring dips. Rings at shoulder height + 2 fists

5:27

Comment #149 - Posted by: Drew m/44/5'10"/165 at December 10, 2012 9:45 PM

M/24/150#BW
3:41 Rx

Comment #150 - Posted by: Justin Olasiman at December 10, 2012 11:03 PM

While subbing the MUs with pull-ups and dips, are you doing it like 3 pull-ups 3 dips and then again 3 pull-ups and 3 dips etc? Or are doing like 21 pull-ups in one go and after that 21 dips?

Comment #151 - Posted by: Martti at December 11, 2012 1:18 AM

For time:95 pound Overhead squat, 30 reps
21 pull ups 21 dips95 pound
Overhead squat, 20 reps
15 pull ups15 dips

7 ;25

Comment #152 - Posted by: roh at December 11, 2012 2:11 AM

Time - 10.14.29
Notes: 65lbs OHS. 4xpull/dip for muscle up.

Comment #153 - Posted by: AB at December 11, 2012 4:29 AM

4:55

Comment #154 - Posted by: Jones Boy at December 11, 2012 10:12 AM

6:27

Scaled to 75lbs overhead and 5/3 MUs.

M.38.175.77kg - Grantham, UK

Comment #155 - Posted by: DomH at December 11, 2012 2:07 PM

as rxd @ CFC

9:13 OHS are ugly.

Comment #156 - Posted by: ferb44 178# at December 12, 2012 5:01 AM

OHS 95 Pds x30
21pullups 21 ring dips
OHS 95pdsx20
15 pullups 15 dips

11:30

Comment #157 - Posted by: Hollyhog at December 12, 2012 6:56 PM

F/42/5'6"/145

55#, OHS progressions

7:06

Comment #158 - Posted by: mom to five at December 13, 2012 6:47 AM

7.23 big pullups

Comment #159 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 13, 2012 9:54 AM

5:41 it was delicious :))

Comment #160 - Posted by: erdem at December 14, 2012 1:02 PM

95 pound Overhead squat, 30 reps
31 dips
16 pull-ups
95 pound Overhead squat, 20 reps
22 dips
6 pull-ups

11:59

Comment #161 - Posted by: Bama Jim - M/44/6'4"/200 at December 14, 2012 5:36 PM

6'15"

Comment #162 - Posted by: RAD at December 16, 2012 1:57 PM

6:45

Comment #163 - Posted by: nsb at December 16, 2012 8:10 PM

m/34/5'8"/175lb

sub'd 2 pullups and 2 dips for 1 muscle up

3:27

Comment #164 - Posted by: Adam Hamm at December 17, 2012 11:57 AM

subbed 65 lbs.

14:26

Comment #165 - Posted by: Manchild at December 18, 2012 5:43 AM

M/22/5'11"/182

6:24 RX'd

Comment #166 - Posted by: Miles Forks at December 18, 2012 3:10 PM

3:54 rx

Comment #167 - Posted by: Dylan Fyfe M/38/183cm/80kg at December 21, 2012 11:04 AM

12:50

Comment #168 - Posted by: Ukkrew at December 27, 2012 10:27 AM

Good short WOD. Got the 30 OHS and 7 MUs unbroken, got 10-10 on the 20 overhead squats and 4-1 on the 5 MUs. Results = 4:44 RX'd :DD

Comment #169 - Posted by: Jason H. 23/M/5'8"/147lbs at January 16, 2013 12:53 PM

CFWUx3 (sub 1MU for Pus/dips)
8:22

Comment #170 - Posted by: Doug at August 12, 2013 1:08 PM

RX 5:49
OHS - unbroken
MU 4-3. 3-2

Comment #171 - Posted by: sr at December 9, 2013 8:12 AM
Post a comment






Remember personal info?