I was just checking out the Games rule book for 2013, and the first Masters division is for 40 - 45. Is that new this year? I thought Masters started at 45. Although this puts me out of the race for the big money, maybe I have a shot at making Regionals. Wait for it... LOL!

Nasty boys?

Greg, my thoughts exactly!!

It's Nasty Girls, but more snatch-y!

I like!

Someday, when we become more enlightened, each and every gym and 'box' will offer the reverse hyper.

is there a sub for the bar muscle ups?

The 12 days of Christmas WOD:

12-23.2012

12 Snatch (55/95/75/45/75)
11 Back Extensions (5/10/5/0/10)
10 Pull Ups (Kipp/Kipp/Kipp/Assisted/Kipp)
9 Thrusters (55/95/75/55/75)
8 Bench Press (45/135/75/45/75)
7 Push Press (55/95/75/55/75)
6 1 Arm DB Snatch (25/45/35/25/35)
5 HSPU (3pad/2pad/2pad 1 leg kipp/3pad/0pad 2 leg kipp)
4 GHD Sit up (0/0/0/0/0)
3 Clean+Jerk (65/115/95/55/95)
2 Deadlift (135/225/165/95/165)
1 Burpee+Clean+Thruster (65/115/95/55/95)
20 Double Unders


Start with 20 DU, then
1 Burpee-Clean-Thruster, 20 DU
2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
3 Clean & Jerk, 2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
4 GHD Sit up, 3 Clean & Jerk, 2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
5 HSPU ......
6 1 Arm DB Snatch ......
7 Push Press ......
8 Bench Press ......
9 Thrusters ......
10 Pull Ups......
11 Back Extensions ......
12 Snatch,11 Back Extensions,10 Pull Ups, 9 Thrusters, 8 Bench Press, 7 Push Press
6 1 Arm DB Snatch, 5 HSPU, 4 GHD Sit up, 3 Clean+Jerk, 2 Deadlift, 1 Burpee+Clean+Thruster,
20 Double Unders and Done!!!!!


Participants (Miranda F 18, Paul M 40, Hank M 16, Anne F 16, Bucky M 19)
(Miranda 1:00:28, Old Fart 51:58, Hank 1:01:42, Anne 55:51, Bucky 43:22)

How do you train for bar muscle ups, and how do they look so easy for some people? I can do pull-ups but when I try for a bar muscle up I totally fail. Is there a secret to getting it done?

12:00 flat
Subbed 1 pullup and 1 dip for every mu
115. Pd snatch started with 135 pd
Kept good form on all squats

I was impressed by that young man's form with the power snatch. I can see the future potential of this sport and it's young athletes in that extended video.

Oh, I am the smallest of all

12:00
115pd snatch
1 pu And 1 dip for each mu
Perfect form on squats

Kyrie work out your high pull chest to bar chins, drill them like crazy, also work on horizontal bar dips , the bar being in front of you legs also out in front, then begin working on your high hip kip as this will assist in generating the power , utilise a small swing initial and get your body familiar with the movement, be patient and persistent, it will come as the power and correct mechanics lock in,

45m 180lb/5'10"

3 rds. 50 squats, 7 ring mu, 10 * 95lb hang snatches
30 min

M/28/97kg

7:25
no pull up bar subbed 75lb swings (poor choice of sub)
Hang snatch @ 95lb

Also got first DU today - chuffed.

M/40/5'11"/205

Subbed 7 muscle-ups for 15 assisted pullups + 15 dips.

Hang power snatch @35kg.

24:22

There's a sub
For bar MU on our video. If u have trouble learning them. Watch YouTube! It helped me.

Watch the demo video. The sub and technique is shown on there.

Like the WOD, but gym is closed today, so did the following at home instead:

3 rounds for time:

50 Doubleunders
40 Walking Lunges
30 Situps
20 Burpees
10 Ring Pushups

Brutal.

3 RFT -
95# POWER SNATCH
50 SQ.
7 RING MUSCLE-UPS
12:05
Muscle -ups in garage, other fun stuff in basement.

Awesome- CFWC wod demo! Looking great everyone!

Did what I could. 50 squats, 21 pull ups (as best as I could just to get to bar), 21 dips straight legged, and 75 lb hang snatch clean. I never done cleans or olympic lifts before so this work out was brutal and pull ups are hard for me since I am still new to this thing. I did the work out in 33 mins.

There was hardly a sub for bar muscle ups in that video. There was a slight variation but no sub.

18:35 @ 115 snatch

12:00
115pd snatch
1 pu And 1 dip for each mu
Perfect form on squats

3 rounds:
50 Squats
7 ctb pullups, 7 dips
95# hang power snatch, 10 reps
11:30

Another 12 days of Xmas WoD...

1- 200m Run
2- 225# DeadLift
3- KneeScrapers (between 2 benches, do a dip with feet in front, swing feet back and do a pushup =1)
4- Burpees
5- 185# Front Squat
6- Towel PullUps
7- Box Jumps 24"
8- 135 Hang Power Clean
9- Toes to Bar
10- Double Unders
11- 95# Push Jerk
12- 100m Bear Crawl

10:02 with 115# hang power snatches

95 lb hang snatch, subbed assisted pullups with dip, perfect form on squats. Timer quit working but I was around twenty minutes. Great workout

2012-12-24: 30rnds: 5squats/1mu/115#HPS@17:56.

32/M/6'1"/214

20:00
Subbed pull ups for muscle ups
75# Snatch.

Yesterday did "12 Days of Outlaw" and lost count of hang squat snatches. Ooophff. That hurt.

So today I am eating cookies. So there.

Happy X-MAS eve to all community!

27:00, much too slow but also subbed 21 pullups (with purple band) and 21 ring dips (w/ blue band) per round and 85 lb HPC (think it was supposed to snatches in the scaling as well, but that's what brandx had)

watch messed up, around 20 minutes. @ 95

12:19

Squats quick and unbroken

BMUs quick and unbroken (one of my all-time favorite exercises)

HPS each set broken 5/5 with more rest in between than I would have liked

15:33
jumping Bar MU
95lb hang power snatch

On these "Christmas wods" are you doing exercise 1, then 1-2,1-2-3,etc? If so, wow

M/37/5'8"/180

12:39 rx'd.

Three rounds for time of:
50 Squats
7 Ring muscle-ups
75# pound Hang power snatch, 10 reps

14:32

14:32, with ring muscle ups, and 75#

Made up yesterday with an "elliptical" Michael.

17:37

M/52/153/1-1-06

Comet 12 Days of Christmas

1 Power Snatch
2 Ring dips
3 Burpees
4 PU
5 Toes2Bar
6 Push-ups
7 Squats
8 Jumping Lunges
9 Box Jumps
10Wall Ball
11KBS
12Thruster

23:56

Phew!

m/23/250/6'

15:04

hang power snatches were dang tiring.

M58/185/5'9"

11:20
for a scaled version, Chin to bar for the bar MU, and only 65# for snatches. Wimp.....

M 42/185/6'0"
Used a 6" box on bar muscle ups, everything else as rxd.
20.41.
1rnd 6.13.43.
2rnd 7.10.42.
3rnd 7.17.15.
Merry Christmas, and God bless.

16:52

95# snatch and subbed chest to bar pullups.

M/30/170/6'
115 hanging snatch
Muscle ups on rings
17.29

19:15

19:47 (ring muscle-ups, 95 pound Hang power snatch)

1

26 / M / 5'9" / 140lbs

Haven't really done a WOD in about two months because of school and a touch of bronchitis. Today the plan was just to survive...

Scaled to 3 rounds of
35 squats
15 strict pull-ups, 15 bar dips
10 hang power snatches, 65lbs

32:37

25m/5'11"/190lbs
10:22 Rx'd
Subbed bar mu for ring mu

115# on the HPS
12:02

As Rx but used rings for Muscle Ups

11:30

M/168#/6'/38yrs

12:50 with 115lb Snatches.

12:25
Sub'd
115# HPS
7 kips to hip and 7 ring dips for the 7 bar muscle ups

Sub'd bar snatch for double dumbbell snatch with 45lb dumbbells.
Sub'd the 7 muscle-ups for 10 ring dips & 10 pull-ups.

And with just a few minor interruptions by my 5 yr old son...16:08

m/47/185

subbed 3 pullups/3 dips

21:20

Subbed 100lb for HPS, ring MU's
Brock 14:43
Sebastian 14:39 (snatch finally felt smooth!!)

m/42/5'8"/175

3 rounds
50 squats
21 pull ups/21 ring dips
85# hang power snatch

24:54

17:17 with 115# power snatches

95# for HPS
15 pull ups 15 ring dips for MU's

16:32

Holy f'n grip, batman.

Very disapointing time.

2nd WOD ever
M/5'10/225/23

Subbed what could do for torn bicep and hamstring

50squat
21 BB row, 21 tricep push-ups
10 hang snatch at 65#

15:45

12 Days of Christmas. Details in the filter...

Subbed jumping bar MUs and 95 lbs hps. 13:57. Fun wod

26:30

Subbed 2 pullups + 2 ring dips = 1 muscle up.
HPS = 115#

1st pullup was a legitimate attempt at muscle up followed by a chest to bar pullup (and 2 deep ring dips). Rested more than usual between reps as I wanted to make sure each of the 1st pullups was an honest attempt. Just about made one 1st rep of 3rd round...

Merry Christmas to all!

M/32y/5'6/170

50 squats
21 pull-ups
21 dips
95 snatch

15:25

10:36 (115 lb. Hang Snatch)
Jessica - 11:28 (85 lb. Hang Snatch)

f/45/5'2"/129

10:21
subbed jump/kip pull-up, jump ring dips
45# HPS

14:45 haha gettin easier

As rx'd 17:10. Love the snatch and muscle ups! Yet they are my areas for improvement.

50Squat
7 60kg c&j
10 60kg hps
14'56

20:01
subbed ring muscle ups and 95 lb. snatches

13:35 RX

HOLY... crud it hurts

M/30/5,8/185

95lbs snatch
rest rx'd

15:34

M/33/5'6/167

Scaled

95# hang power snatch -10 reps
21 Pull up
21 dip
50 squat

14:04

Subbed 3 push ups & 3 dips for 1 MU
Scaled to 74# hang power snatch

Three rounds for time of:
50 Squats
7 (3 pull ups&3 dips)
74 pound(33.5kg) Hang power snatch, 10 reps

22:42

Snatch.....

low 12's (forgot my exact time) 95# hang power snatch
m/28/155#
hang snatches way harder than hang cleans, bar MU a little easier than ring MU. Nice variation on one of my favorite workouts

3 rds for time:
50 squats
10 strict chest to ring pull ups(false grip)
10 hps - barbell only (wrist.....)

12:05

I wish the Crossfit box in Moscow was there when I was going back and forth for an adoption.....of course, the translation woulda been ..... interesting. сновом годом москва!

Rx @ 14:33. Took me a bit to get a handle on the135# hpsn. My last round was the fastest! Great Wod!! Looking forward to trying that one again!

44/m/176cm/73kg

Three rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power snatch, 10 reps

11:43

Squats unbroken
Muscle-ups 7, 4/2/1, 3/2/2
HPS 7/3, 6/4, 5/5

15:49 as rx'd.

17:54. 25 squats,stay. grey Band ring muscle ups. 65 lb. hang cleans working form, try 75.

34:24

2 mile run
14:40
Then
3 rounds
25 Squats
10 Pull-Ups
10 Dips
6 135# Cleans
9:21
Then
20 K's to E's
Good Workout

11:24 with 10 135lb HPCs

50 Squats
7 Bar jumping muscle-ups (no space)
30 kgs Hang power snatch, 10 reps

13:34

11:56rx

great wod. need to learn how to string more hps together. All bmu unbroken.

Did the J.T. first 8:43

3 rounds
50 squats
7 chest to bars (subbed for muscle ups)
7 wide grip dips (subbed for muscle ups)
10 95pound hang cleans (subbed for snatches..did yesterday)

9:24

28/m/5'7/175

Subbed 95# for the Snatch.

10:23.

m/18/185/5'11"
10:52
7 muscle ups and 95lb snatches

M/22/5'11"/183

19:35.1 RX'd

M/36/5'4"/146lbs
Subbed 95lbs for HPS
15:33

24:33

BMU subbed for ring MU progression, no where to do bar MUs, 135# HPS subbed for 115#. Spent more time than I liked adjusting the rings to get the MUs correct, nxt time this comes up get it right ahead of time or I hopefully will have my MUs back. Letting work get in the way and injuring my back has really pushed me waaaaay back, just gotta keep at it...back to beast mode.

GO HARD, HAVE FUN!

M/37/5'8/165

14:43 w 95lb hang power snatch

Great WOD!

Did the J.T. first 8:43

3 rounds
50 squats
7 chest to bars (subbed for muscle ups)
7 wide grip dips (subbed for muscle ups)
10 95pound hang cleans (subbed for snatches..did yesterday)

9:24

Rest cycle
M/55/6’/205

8:24 rx OUCH!

32:30
50 squats-10x115 hang snatch-21 pu-21 dips
Day after Xmas felt terrible
Hard to do this stuff at open all the time
People take over your stuff

Sub'ed puppyish version -
3 RFT sqx50 / Pullup x 7 & Dips x 7 mixed / pwr clean 95# x 10

24:21.44

9:45 @ cf snohomish

51/M/185
95 lbs Snatch
7 PU's
7 Dips
25:44

3 rounds
50 Squats
7 chest to bar pull ups
7 Jumping Muscle ups
95# Hang power cleans, 10 reps
21:10

started at 115# then droped to 95# for HPS (then unbroken)

MU very tricky

Squats... ugh

12.01

M/43/5'8"/175

95lbs on the snatch

10:50

Three rounds for time of:
50 Squats
7 Bar jumping muscle-ups
95 pound Hang power snatch, 10 reps

12:59

could have done snatches heavier

New here. Been doing mainsite for about 3 months @ Tinker AFB gym. All previous work was powerlifting and bodybuilding. Trying to lose about 15 pounds going into the spring/summer months.

20:45

Sub 3 pullups/3 dips for muscleups.
95# Snatch. (my olympic lifts suck)

RX in 18:43 . . . Those last snatches were ugly . . .

115 snatch, had to use the worst bar in the globo gym, knurlings were as smooth as a baby's bottom.

17:46

50 Squats
21 Pull-ups
21 Dips (on a bench w/ feet up on another bench)
10 HPS - 65#

21:01
Brutally ripped off 4 calluses

20:36 (snatches killed my time, had to go one at a time)

10:08 using 40 kg for snatch

M/29/180cm/72kg

121228

Thruster 1-1-1-1-1-1-1 reps
65,70,75,80(f),75,75(f),75

121224

Three rounds for time of:
50 Squats
7 Bar muscle-ups
50kg Hang power snatch, 10 reps

18:04

subbed 75 lbs. for hand power snatch

24:47

Can do more weight for the hang power snatches next time.

115# hang power snatch

9:14

m/34/5'8"/180lb

did regular MU not bar MU, rest as rx'd

18:46

m/39/5'9/182
CFWU-2 - pushups & HSPU 2nd. Superman. Burgener. DU.
27:14
That was bad. MU terrible. Didn't even get 1/2 of them. Was counting 3 attempts or 1 hips to bar as a rep. Couldn't string hardly any true MU together which was unfortunate since 2nd one generally easier due to momentum. Snatches not real bad overall. Remembered to really get butt/hips back at hang & land on heels last couple of reps.

M / 38 / 5'8" / 170lbs

RX

10:51

M/27/208

9:13 RX

Did this 15 mins after "Michael"

17:16

9'51"

9'51"

subbed muscle ups for 10 pullups and 17 bench dips. 95lb HPS. did not time due to bad cold/throat issues, but rested about 2-3 mins between rounds.