If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090412.
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.
Mainpage video today, CrossFit Kids, woohoo! CrossFit Kids with Eric Oconnor, CrossFit Park City - video [wmv] [mov]
And what’s really cool about this one is that it’s not Brand X. But it could be.
Alright BBoJ or Go_Irish look a lot better than Eric O’Connor, but aside the fact that it’s not them running the class and it’s not run at Brand X, it’s a real CrossFit Kids class. The kids are learning the way they would at Brand X, they’re having fun the would at Brand X and they’re exercising just the way thye would at Brand X. This demonstrates wonderfully that the program GD, GI, BBoJ, DD and everyone else at CF Kids HQ has put together works and that it can work for anyone who wants to learn it.
I think there’s something wrong with the kids though. They like burpees.
That’s not right.
The Brand X record for this is 3:35 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.
Also, if you have access to the CFJournal, Jeff Tucker of Crossfit GSX (or GSX Crossfit) over in Ft. Worth, TX, has a nice addition to the “muscle up” progression. It’s a nice way to work on the strength portion so you can eventually minimize the kip necessary to bust through the transition . . . (of course, to some of you, this is all Greek anyway . . . )
Not sure why I did that as it doesn’t fit with any of the posted scaling.
Anyone have a good suggestion on what scaling to use this time around? I still don’t have a muscle-up, but I can do the progression where I kneel on the ground and use a little push from my toes.
Michael: 3rds for time of run 800m (eliptical), 50 back extensions, 50 GH sit ups
time-26:19
12 sec slower than 6 Apr 09. must have been the travel time between the eliptical and BE/GHSU. gym was crowded. I did regular sit ups last time and i can do those a little faster than GHSU. i know, no excuses. more work, less talk.
Not sure why I did that as it doesn’t fit with any of the posted scaling.
Anyone have a good suggestion on what scaling to use this time around? I still don’t have a muscle-up, but I can do the progression where I kneel on the ground and use a little push from my toes.
Yeah, I’d like to know that, too. I can do jumping muscle-ups, which is the next progression, but I’m not sure how many I should do. 30?
Compare to 14:56 on 1-31-09. Huge PR. Especially because last time wasn’t full extension/turned out at the bottom. I was thinking I might get sub 10, and thats what I was shooting for. I failed twice on rep 18, once on rep 28 and once on rep 30. I would have definitely been sub 10 had I not failed those 4 times. Good day in the gym considering I had to argue with myself to get out there and was coming up with all kinds of pansy workouts to do before I settled on a real workout. The human body just isn’t made to work overtime on graveyards. Bleh. In the end, I’m glad I went after it today.
Not that I’m making excuses but my arms are sapped after the thrusters yesterday and the first 30 were strict before reverting to kipping pull-ups/dips. Doing WOD’s at 6am takes motivation so I’m clinging onto that for now.
30 Muscle-ups for time.
Modified, as seen on a CFJ video recently, with J. Tucker -> start from the knees.
Still, I had to jump to help me get into the full extension on the top.
Time: 7.36.
No rings at my gym and thus no muscle ups…which sucks bigtime. SO if I were to do the pack scaling of 60 pullups and 60 dips should i do all 60 pullups and then all 60 dips or seperate them into something like 20 rep sets and alternate between the two motions
I decided to work one cycle behind, since I’m working with a limited garage gym right now and need to plan ahead.
I’ve never deadlifted anything, ever, so I’m pretty surprised and pleased with that one. And I couldn’t get into a squat at all about three months ago - after having a baby in January my core was shot. I almost just worked on form with a broomstick but decided to give it a shot with the bar. I didn’t get to a full 90 degrees, but I’m happy all the same.
Not sure why I did that as it doesn’t fit with any of the posted scaling.
Anyone have a good suggestion on what scaling to use this time around? I still don’t have a muscle-up, but I can do the progression where I kneel on the ground and use a little push from my toes.
Yeah, I’d like to know that, too. I can do jumping muscle-ups, which is the next progression, but I’m not sure how many I should do. 30?
Hey fellas. Look at what Texas Patrick wrote above on the muscle-up progression. Those are excellent examples of them. For example, I’m following Jeff Tuckers progression method from the knees instead of the seated today. But I will make several attempts at getting some kipping muscle-ups in as well.
more work, less talk.
