30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090202.

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.

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.

Brand X
Buy in
20 Toes to Bar
3 Handstand Attempts

Cash out
1:00 total Handstand hold
1:00 total L-sit

Garddawg - 11 April 2009 07:51 PM

3 Handstand Attempts

Free standing?

Garddawg - 11 April 2009 07:51 PM

1:00 total Handstand hold

Against the wall?

No WOD again.  Left elbow has gotten worse, but on the bright side, it does not hurt when I run.  Did something to it sleeping or during Deadlift last week. It was tolerable, then I inadvertently lowered a 20kb kettlebell from over head after Russian Windmills and its been a real SOB ever since.

3.18 miles; 1.5%; 30 min

75 sit-ups, 50 back-extensions

Crossfit Total

No squat rack, metal weights until deadlifts…thats right, while walking around after the shoulder press I found 4- 45lb bumper plates in a dusty corner of the gym!  Woohoo!  All weight for the BS and SP had to be lifted with a clean and jerk.

Back Squat-135
Shoulder Press-135(PR) 
Deadlift-255(PR)

Total=525

My back squat was not a 1RM, I did ten reps, but all I could get up overhead and behind my neck.  The SP is up 10lbs from thursday’s workout-probably due to less fatigue.  Today was my first time doing deadlifts with some real weight.  I will happily take 255, although I want to work on my form before I attempt more.

Question/ the 120 dips are on bars not rings? I ask this question with fingers crossed and breath held .

http://journal.crossfit.com/2009/02/muscle-up-training-progression.tpl#featureArticleTitle

This is a decent muscle up progression link. You need a subscription to the journal, but you already have one right ?

There is also a real good muscle up progression at crossfitkids.com

Happy Easter

Catnog - 12 April 2009 01:39 AM

Question/ the 120 dips are on bars not rings? I ask this question with fingers crossed and breath held .

Yes, bar pullups and bar dips. They are assuming that you don’t have rings or you would be working on muscle ups or the muscle up progressions.

Puppies:
For time:  5:45
20 (starting with knee on ground) Muscle-ups

cash out 15 seated pull ups.

warm up 15 kte, 30 push ups, 60 sit ups

Muscle Ups
60 pull ups and 120 bench dips…

time 14.46..

compare to 2nd feb 2009 13.42 where only completed 90 bench dips…  works out about right ...  need to pick up my tempo a bit… felt tired today…:)

Friday:
Run 5k - 26:32 min (best since I started tracking 1 year ago—PR is 19.50, 15 years ago)

Saturday am:
CFWU
WOD 080616 (halfway between Puppies and Pack)
40 Sit-ups
40 Double-unders
40 Sit-ups
Walking Lunge 40 steps
40 Sit-ups
40 Burpees
40 Sit-ups
16:17

Saturday pm:
push jerk—first time I do push jerk
78#, 100#, 111#, 122# (F), 122#, 122#, 128#

Nappy5727 - 12 April 2009 02:59 AM

Catnog - 12 April 2009 01:39 AM

Question/ the 120 dips are on bars not rings? I ask this question with fingers crossed and breath held .

Yes, bar pullups and bar dips. They are assuming that you don’t have rings or you would be working on muscle ups or the muscle up progressions.

what if we have rings ? How many dips ?

Cat
If you have rings try and work on your progression. 3 to 1 seated muscle ups. 90 seated muscle ups. This incorporates the ring dips. Check out the crossfitkids.com for a tutorial link on how to do the the seated muscle up progressions. Believe me you won’t want to do more than 90. Cheers.

Nappy5727 - 12 April 2009 05:18 AM

Cat
If you have rings try and work on your progression. 3 to 1 seated muscle ups. 90 seated muscle ups. This incorporates the ring dips. Check out the crossfitkids.com for a tutorial link on how to do the the seated muscle up progressions. Believe me you won’t want to do more than 90. Cheers.

Nappy thanks I’ll give it a go, then I’m eatn that chocolate bunny ears to tail to much candy in house today!!!!

“Pack” for time          
60 Pull-ups          
60 Bar Dips
No Rings          
Time = 12:55