If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080926.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
No, No, Guess again. Maybe go back and look at the mainpage.
The alerting software doesn’t tell me there’s a CF Kids link there! Just that the WOD page has changed and I go up there on auto-pilot for a start.
Folks, what I was supposed to say is that if you want to see the lovely BlueBugofJustice conducting a CrossFit Kids class, with guest appearances by Go_Irish, DD and a bunch of kids who can beat me every which way there is, take a look at the mainsite video for today.
Hopefully BBoJ is happy with the video this time. The last time a video of her running a class was posted on the mainsite she complained that GD sneaked the video of her and she wasn’t ready.
Is that Nichole811 helping out in the back of the class there? This must have been the trip that got her lectured about her career choices by the homeless guy on her epic journey home to the frozen north?
Sorry GD, I’m at work and people inconsiderately asked me to look at work stuff while I was in mid-post.
Edit: Oh and you can hear GD bellowing close the the start, and then there’s this bunch of old guys hanging around by the pull-up bars later on, probably discussing the DA and SS workout they participated in earlier.
How dare they! For those of you watching, this is me poking fun at Metric as only a friend can. Folks that post, we appreciate it. Last time the CFT was posted the HQ group put up a vid of CrossFit Kids cues on the deadlift. Lots of discussion that day on the lifts could have been answered by posting the vid, as well as it is courteous to acknowledge when the hosts have the good fortune of being on the front page.
For all you newbies the scaling is below and thank you for wading through all my teasing of Metric.
The Brand X record for this is 3:40 fully turned out at the bottom.
Big Dawgs:
As Rx’d
If you cannot do a muscle up use a 5/1 ratio.
150 pull ups 150 dips
or
3/1 ratio seated muscle ups
90 seated muscle ups
Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
For those not doing muscle-ups: do we do all the pull-ups then all the dips, or do we do a certain number of one then the other and alternate til we reached the prescribed number?
Feb 2, 2009 Did a “Kellyesque” wod. Went to my gym to do Kelly & just got frustrated at having to wait for equipment & space to open up so I left & tried this outside instead. I warmed up by jogging to my park.
Followed Buttercups very roughly:
220m sprint
10 box jumps onto 13” platform
20 jump squats with no weight
220m sprint
20 box jumps
20 jump squats no weight
220 sprint
30 box jumps
20 jump squats no weight
time 12:07
I practiced my pose running technique during the sprints. I eyeballed the distance & THOUGHT it was 400m but I measured it back home on Google Earth & the sprint distance was only 220m whoops! Seems I have a tendency to assume I’m working a lot harder than I actually am! I will say, however, that I’m 3 hours post workout & my calves are already screaming at me.
Did 10 muscle-ups but could only do one at a time - my grip kept on slipping for the second one, I’ll get some chalk and see how I go next time. But what I did was a muscle-up, lower down and attempt another muscle-up (fail on the second). My wrists are aching.
Finished off with 12 l-sit pull-ups and 3 x 10 rock from feet to hands and hold 3 seconds (handstand press exercises).
whoops! Seems I have a tendency to assume I’m working a lot harder than I actually am! I will say, however, that I’m 3 hours post workout & my calves are already screaming at me.
