30 seated muscle-ups and 20 pullups and 20 ring dips for time:

8:21

Had originally set out to just do jumping muscle-ups but seated muscle-ups looked harder and like they would be better for learning the movement on the rings.  Could have definitely pushed myself harder and gone faster but wanted to really focus on the movement and trying to get everything moving correctly.

Wrists are sore from rubbing on the rings in the false grip though.

60 pullups
60 parallel bar dips

14:58

Did sets of 10, should have broken into sets of 5 for time

kempie - 02 February 2009 02:51 AM

roo - 01 February 2009 09:06 PM

Noob here.  Don’t have rings, so should I do the same amount of muscle ups if I do them on a pull up bar?
Thanks.

Roo

Roo, the same number will work here.  Slightly different but equally worthwhile.  Just make a note with your time of what you did.

Cheers, kempie

Thanks Kempie.  Gonna have fun getting stared at in the gym as I do these on the squat rack…..looking forward to Go Time.

Roo

Fran 8:22
my best yet
Last time was 10:43 so I knocked 2:21 off
All pull-ups were chin over bar. Long way to go for chest to bar

Nice Margaret!

————————-
Dynamic Stretches

Diane - Rx’d weight & reps - Modified Scheme (15 x 3)

#225 Deadlift
HSPU

15.01 - Hugely disappointing! A minute and a half slower than 23 Dec - Darn HSPU challenge!
————————-

5 x 10 UAT Situps (alt)

12 more HSPU (Plus 10 this morning) - Day 33 and 34 out of the way! Meh!

Today’s WOD at CFS:  Grace
I am still doing one armed WODs, so had to tackle this one with a DB
30- 35# DB with right arm
time- 8:10

Went pretty good although my right shoulder is pretty banged up from the DB repeatedly being smashed against it

@ local affiliate:

Posted WOD:  Snatch 1-1-1-1-1-1-1

Local coach changed the workout a bit.  We did tons of progression work with pvc and lighter bars.  We finally moved to the full movement and he thought it better to stay focused on the movement with very little weight.  I worked at 45, 55 and 65# with quite a few reps at each wieght.

My attemtpts were much improved.  I slowed the first pull and was much better on my extension.  I’m still landing with my feet too wide.

The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 bar dips

30:01

Dips were easy, the pull ups on the other hand…

40 squat pull ups
40 bar dips assited
time 6:42

i have been sick for the past 6 day, this is the first i have been recoverd
feel that i miss the strength.

i did the squat pull ups first and than the bar dips assisted

great work out!

Nicole- buttercup
Didn’t have access to the elliptical some one was using it, So I used the C2 machine

Rowed 400m
11 pullups @ 100#
Rowed 400m
10 pullups @ 105#
rowed 400m
11 pullups @ 110#

TIME: 11:36

TexasPatrick - 02 February 2009 10:06 AM

Zohayder - 02 February 2009 10:03 AM

Worked out with a coach today on Full Clean form

Nice.  How’d that go?

Very well.  There is a coach at the base gym where I work that will train you on the Oly lifts for free.  He is 65 and still lifts competatively.  I Workout alone 90% of the time so having someone there to correct my form and push me at the right pace is great.  Evidently one of the other trainers at the base gym just got her Crossfit Level 1 certs….she is a great trainer and I hope she offers some classes on post.

CFT:

695

Back Squat: 245
Shoulder Press: 115
Deadlift: 335

BS: 225-245-275F Fail was just epic, slowly lowered down to where the bar just sank to the guards on the squat rack should have rested a wee longer
SP: 95-115F-115 Fail wasn’t that bad, just used my legs a little to press it, so I called that a Failure
DL: 275-315-335 Hell ****ing yes, ripped my knee open too “BATTTLE DAMAGE”

back from a 5-day trip/break.  Nothing heavy and ALL non-Zone, not even close…  Weak.

warm-up
4 rounds of:
15 squats
10 k-2-e
5 HSPU head-to-deck, hands on bumpers, 3inch elevated

33 HSPU due; 20 in warm-up, 13 left

ME Work
Back squat (1RM=285)
3@185
3@210
3@245
3@265 depth good; sloppy knees going up
ONLY 1@285
(3min rest b/w sets)
Repeated exact progression of last week to redo my marginal 3RM of 285… not there today.

<10min rest, then…

Kelly - AMRAP in 20min:
500m C2 row**
30 box jump, 24inch box
30 Wall ball shots, 20#ball
**Always have the C2 500m row sub…
3 complete + 500m C2row in 19:58 (C2 splits=1:50.7/1:53.8/1:52.9/1:52.3)(rd splits=5:46/6:06/5:58)

Apologies for the poor performance.

4/11/2008=27:05 (4:45/5:29/5:33/5:41/5:36) as above
8/7/2006=32:07 (5:50/6:31/6:54/6:47/6:05) as above
2/06/06=29:29 (5:18/5:57/6:11/6:12/5:51) as above
10/15/2005=32:08(5:43/6:22/6:46/6:54/6:22) also with 32reps 23inch jumps and 2x20# db thrusters
8/29/2005=32:06 (5:45/6:24/6:33/7:06/6:17) also with 32reps 23inch jumps and 2x20# db thrusters
7/14/2005= 32:43 (5:40/6:20/7:02/7:16/6:25) also with 32reps 23inch jumps and 2x20# db thrusters
4/11/2005= 33:56 (6:07/6:54/7:10/7:08/6:37) also with 32reps 23inch jumps and 2x20# db thrusters

02 Feb 09-Muscle-ups
30 MU for time

did Pack-15 mu or sub 4/1 p/u &dips;did 10 rounds of 6 each..all pullups kipping and first three sets were C2B…rest were chin over bar.
Time: 11:53.98

Last time 080926 did 15 rounds of 4, with last three rounds jumping pullups…so far shoulder and elbow seem to have responded well!!!

090201 NHOD performed 090202

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 11 pound ball
10:22
Felt pretty good - next time will try 4 rounds and perhaps Thrusters w/15# DB as this was heaviest ball we have.