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30 Muscle-ups for time

Post time to comments.

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

Heat 1 sets up.

Cool Down/Unload:

Alternating Reverse Barbell Lunges 60% BWx8ex3

3 Rounds:
20 OH Sit-Ups
20 Reverse Sit-Ups

Here is the "Muscle-Up Formula" from the 6pm Class:
Pull-Up + Transition + Dip = Muscle-Up
Pull-up = False Grip + Full ROM pulling strength
Transition = Technique + Rotational Strength
Dip = Full ROM pushing strength + Ring Support

Why your elbows must stay in front of the bar during Presses.

Reader Comments (19)


1-13 on my own14-23 assisted by David24-30 on my own again after I magically perfected my kip
May 12, 2008 | Unregistered CommenterJohn B.
Guess who OHS 135 x 4.....


OH YEAH. I could have kept going for a couple more reps. Bodyweight x 15 here I come. Sooner if I can stick on this ZONE thing.

Margie you're so proud of me. I haven't touched bread and I'm still using my scale :)

I miss you guys and I hate California. I got robbed in my house and attacked on the bus. I leave NYC and that's what I get.


120 jumping pull ups120 jumping negative dips

that was rough! my arms are jello.
May 12, 2008 | Unregistered Commenterstephanie
Played Grand Theft Auto IV for time:3:45 (that's hours and minutes)

Will do something that doesn't involve using my arms tomorrow. Hoping to be back to normal by Wednesday.
May 12, 2008 | Unregistered CommenterJeremy

I was going to ask how your arms were feeling. Kind of assumed you'd take the day off for 30 M-U's. Remember to ice your arms a little (~5min 3-5x/day) If you have access to a hard medicine ball or lacrosse type ball do a little soft tissue rolling as well. Some basic mobility drills like arm circles wouldn't hurt either.

I haven't had a video game system since super nintendo or consistent television in almost 4 years now and the GTA4 previews are making me want to reconsider my situation.

Allison,That's pretty intense. Look forward to your emergency CrossFit Kit in the mail.

I'm going to do this WOD on Wednesday after some push pressing. Looking forward to it.
May 12, 2008 | Unregistered CommenterDavid South Brooklyn
Allison I AM proud of you!!! That's fantastic! Keep it up lady - it'll only get easier, and the rewards will be huge.

BUT, I am not happy to hear about the other things. Are you ok?! Jesus. Please tell me you are taking good safety precautions and have people you can call on for help out there. I am worried.
May 12, 2008 | Unregistered CommenterMargie
0 muscle-ups.0 Pull-ups0 dips

I had to use the PVC bars to do 60 dips. I also did 60 girl push-ups, or in my case, AJ push-ups.

Moral of the story: Don't weigh 240 lbs.

***I hope that all is well Allie Callie.
May 13, 2008 | Unregistered CommenterAJ
AJ - I think it's time you cut yourself some slack. (Now I'm gonna get toughlove/cheerleader on your ass.) You've taken on CrossFit - this is not something most people are willing to do. Most people are scared to push themselves this hard. So, first off, be proud that you even showed up last night.

When I started working out at the Lyceum in December, I had 1 or 2 strict pushups - I've now done WODs where I've completed over 100.

I had no strict pullups - now I have several.

I could deadlift 150 pounds - now I can DL 195

I could overhead squat 55 pounds - now 90 (x3)

Press max was 45 - now 76...

I didn't know how to clean or snatch anything. I just did Randy (75 snatches for time) at 45lbs in 8:55.

I can continue, but I think you get the picture. You will make progress, you will get more fit and more strong. If you keep going, keep pushing yourself (not in a crazy way), and give yourself CREDIT for working hard, it will pay off. I have no doubt.

So... good work last night!
May 13, 2008 | Unregistered CommenterMargie
120 pull-ups120 ring dips


my hands are torn up!

awesome job everyone!
May 13, 2008 | Unregistered Commenterjohn c
Thank you for the encouragement Margie, but I need to be hard on myself or else I won't be motivated to improve. My problem is excess bodyweight.

I weigh 240 lbs. I have absolute strength but not relative strength. I would be motoring through these exercises if I were a normal bw.I joined Crossfit for this reason.

I am the Director of Personal Training for a corporate fitness center and despite of my fitness level, I am very good trainer. I just want to finally look the part and properly demonstrate the movements that I have my clients perform.

May 13, 2008 | Unregistered CommenterAJ
Fair enough AJ - I hear you on the excess bodyweight. I've lost nearly 10 pounds since December and I'm sure that's helped with bodyweight exercises like pullups.

Anyway - if you you need to be hard on yourself publicly, then you might have to accept positive reinforcement publicly. I hope that's ok with you. :)
May 13, 2008 | Unregistered CommenterMargie
Sore today and I have this odd burn on my arm from the ring straps. A horrible outing for me none the less...Completed 120 jumping pull-ups. Only made it through 30 of the dips (negatives) when I felt like I was going to hurt myself because I was getting too sloppy. Still having issues locking out on the rings but getting better. Had I broken up the pull-ups/dips, I would have had a better shot or as David said to me after I told him how I did it, "Well, that's one way to do it"

Wed. is my rest day. See you all this weekend.
May 13, 2008 | Unregistered CommenterMichele

Coach Glassman said in one of the Journals that if you suddenly made bodyweight the only potential resistance in commercial facilities nearly every single gym in America would close over night. Or to put it another way, there would be as many people with gym memberships as there are people who do gymnastics.. VERY few.Dial in the Zone and keep coming to class and you'll be fine.

Michele,Never stop a workout unless there is legitimate potential for injury. We could have subbed Parallette Dips, Push ups or i could have stabilized the rings for your jumping dips.

Margie,That's a testimonial if i've ever heard one.
May 13, 2008 | Unregistered CommenterDavid South Brooklyn
I just bought a pair of those Ninja (the Rogue Do-Wins) weightlifting shoes. Should have them sometime this weekend.I bought them off Rippetoe's site, same price as the other site posted a few days ago, apparently they are his recommended lifting shoe now.Good enough for Rip = Good enough for me.
May 13, 2008 | Unregistered CommenterJeremy
Courtesy of my friend Hannah who does not CrossFit, but has heard me yak about it enough to get it.


May 13, 2008 | Unregistered CommenterMargie
I appreciate the encouragement. Everyone's positive reinforcement is helping me as much as my self depreciating humor.

My goal is to drop down to 155 lbs. If I don't stay pissed off about not being able to do more than 10-15 push-ups without dropping to my knees, I won't have the drive to reach my goal.

To quote NETWORK - 1976:

'I'M AS MAD AS HELL, AND I'M NOT GOING TO TAKE THIS ANYMORE!' I want you to get up right now, sit up, go to your windows, open them and stick your head out and yell - 'I'm as mad as hell and I'm not going to take this anymore!' Things have got to change. But first, you've gotta get mad!... You've got to say, 'I'm as mad as hell, and I'm not going to take this anymore!'

I came to Crossfit because I have HAD IT with the way my life was going. I am FAT AS HELL, AND I'M NOT GOING TO TAKE THIS ANYMORE!"
May 13, 2008 | Unregistered CommenterAJ
First Day of my Smolov Squat Cycle235x8, 235x8, 235x8255x1275x2,275x2290x1

Arms felt better today, no pain. Will try testing them out tomorrow to see if any discomfort pops up.

May 13, 2008 | Unregistered CommenterJeremy
Margie, posts like yours on this blog are some of the reasons why CFSB is more than just a workout class.
May 13, 2008 | Unregistered CommenterMax
max, i totally agree.

and once rugby ends (this week) i start training for a tri in july. i did one last summer and that is a great simulation of how the swim can be. you really do get beat up in the water!! now i know a better way to train!

thanks margie :)
May 14, 2008 | Unregistered Commenterstephanie

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