Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

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.

Big Dawgs:
As Rx’d

The Porch:
For time:
3 Muscle-ups
95 pound Back squat, 15 reps
6 Muscle-ups
95 pound Back squat, 25 reps
9 Muscle-ups
95 pound Back squat, 35 reps
9 Muscle-ups
95 pound Back squat, 25 reps
3 Muscle-ups
95 pound Back squat, 15 reps

Women - 65#

Pack:
For time:
3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
9 Muscle-ups (or progressions found below)
65 pound Back squat, 35 reps
9 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
3 Muscle-ups (or progressions found below)
65 pound Back squat, 15 reps

Women - 45#

Puppies:
3 Muscle-ups (or progressions found below)
pvc -25 pound Back squat, 15 reps
6 Muscle-ups (or progressions found below)
pvc-25 pound Back squat, 25 reps
9 Muscle-ups (or progressions found below)
pvc -25 pound Back squat, 35 reps
9 Muscle-ups (or progressions found below)
pvc -25 pound Back squat, 25 reps
3 Muscle-ups (or progressions found below)
pvc -25 pound Back squat, 15 reps

muscle up progressions
http://media.crossfit.com/kids/MuscleUps.wmv

SATURDAY 100306
For time:
5 Muscle-ups, 95 pound Back squat, 15 reps
10 Muscle-ups, 95 pound Back squat, 30 reps
15 Muscle-ups, 95 pound Back squat, 45 reps
10 Muscle-ups, 95 pound Back squat, 30 reps
5 Muscle-ups, 95 pound Back squat, 15 reps

HOLY HELL!!! This was fun! Had my obligatory “oh, $#!T, there is NO WAY I’m gonna finish this WOD” moment about 5 muscle-ups into Round 3, but powered through.
Did Bar Muscle-ups (don’t have rings), but partied with the Big Dawgs today!!
CFWU - pull-ups
Time - 19:00 flat!! 
Cash out - walked home with a smile on my face… Hash Run tonight in the desert. Last desert run was quite the workout. Today’s run should be fun after all those squats!

I see as RX’d MU’s are 5-10-15-10-5, progressing up and down, but scaled doesn’t scale back down the same, 3-6-9-9-3. Is this a typo, or are we to do 9 reps twice?

Cheers.

Almost The Brave - 05 March 2010 11:29 PM

I see as RX’d MU’s are 5-10-15-10-5, progressing up and down, but scaled doesn’t scale back down the same, 3-6-9-9-3. Is this a typo, or are we to do 9 reps twice?

Cheers.

I think it’s becuase the reps would run out before the end and reduce the number of rounds, so yes, do the 9s twice.

Pack:
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

13:14

Deadlifts and Overhead Squats - Pack
CFWU
155# Deadlifts 21-15-9 reps
75# OHS 21-15-9 reps
Cash Out:  4 rounds of Run 400m, 10 burpees, 10 box jumps, 10 Turkish get-ups

Birthday WOD today: (gotta change my signature now)

5 rounds of
50 squats
1 minute elbow hold
12:40

We’re still in France so i’m having a birthday week with tons of bread, cheese, wine and cake of course !!

Shoulder Press 3-3-3-3-3-3-3

CFWU x 3

3 x 65
3 x 85
3 x 85
3 x 90
3 x 95
3 x 100
3 x 115 (!)

Shoulder press has always felt like my weakest lift, so this was a big win. 115 is my (1 rep) PR from the last CFT, but I decided to go for it anyway today. Almost failed on the last rep, but I closed my eyes, struggled through, almost lost balance and fell over, but pushed it up and made it happen. WAHOO

navyken - 05 March 2010 11:27 PM

SATURDAY 100306
...
HOLY HELL!!! This was fun! Had my obligatory “oh, $#!T, there is NO WAY I’m gonna finish this WOD” moment about 5 muscle-ups into Round 3, but powered through.
Did Bar Muscle-ups (don’t have rings), but partied with the Big Dawgs today!!
CFWU - pull-ups
Time - 19:00 flat!! 
Cash out - walked home with a smile on my face… Hash Run tonight in the desert. Last desert run was quite the workout. Today’s run should be fun after all those squats!

Awesome job! So, you belong to that drinking club with a running problem? What a riot - tell us how that works out after the eleventy hundred squats. Cheers.

M 44/6’4”/230# CF Nov09
3 Muscle-ups, 45 pound Back squat, 15 reps
6 Muscle-ups, 45 pound Back squat, 25 reps
9 Muscle-ups, 45 pound Back squat, 30 reps
6 Muscle-ups, 45 pound Back squat, 25 reps
3 Muscle-ups, 45 pound Back squat, 15 reps
19:30 That was just loads of fun

Double Under Practice
Squats
MU Progressions

WOD For Time:
3 Muscle-up progressions
45 pound Back squat, 15 reps
6 Muscle-up progressions
45 pound Back squat, 25 reps
9 Muscle-up progressions
45 pound Back squat, 35 reps
9 Muscle-up progressions
45 pound Back squat, 25 reps
6 Muscle-up progressions
45 pound Back squat, 15 reps
3 Muscle-up progressions

13:41

Metric - 06 March 2010 12:07 AM

Almost The Brave - 05 March 2010 11:29 PM

I see as RX’d MU’s are 5-10-15-10-5, progressing up and down, but scaled doesn’t scale back down the same, 3-6-9-9-3. Is this a typo, or are we to do 9 reps twice?

Cheers.

I think it’s becuase the reps would run out before the end and reduce the number of rounds, so yes, do the 9s twice.

I was a little confused by this scaling too, so I did it 3-6-9-9-6-3 and added a set at the end.  For some reason, the imbalance was very discomforting to me, so I felt I had to fix it- this decision was obviously regrettable at the end.

Lasty - 06 March 2010 03:02 AM

Birthday WOD today: (gotta change my signature now)

5 rounds of
50 squats
1 minute elbow hold
12:40

We’re still in France so i’m having a birthday week with tons of bread, cheese, wine and cake of course !!

happy birthday lasty!

Shoulder Press
3-3-3-3-3
22.5kg,25,27.5,25,25

Didn’t push it today, don’t want to upset shoulder again.

wod
3 seated muscle ups
20kg back squat, 15 reps
6 seated muscle ups
20kg back squat, 25 reps
9 seated muscle ups
20kg back squat, 35 reps
9 seated muscle ups
20kg back squat, 25 reps
3 seated muscle ups
20kg back squat, 15 reps

11:33

BUY IN
30 sit ups
30 squats
10 pullups strict

Pack:
For time:
9 pullups Assisted/bench dips
65 pound Back squat, 15 reps
18 pullups Assisted/bench dips
27 pullups Assisted/bench dips
65 pound Back squat, 35 reps
27 pullups Assisted/bench dips
65 pound Back squat, 25 reps
9 pullups Assisted/bench dips
65 pound Back squat, 15 reps

Time 27.06