Thursday 9/3/09

For time.

30 x Muscle up

Post time to comments.

Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. I will explain the progressions in the morning at 0540. You can also find some instruction on the main page demo link on the right side of this page.

If you have rings bring them.

Compare to 7/28/09.


Gregg said...

9, DNF, stopped at 25 min. Thanks for the coaching

Dubbs said...


Both wrists are exposed. Need to tape better.

Jason said...

16:56 (PR by 2 minutes)

I strung the first 6 together, but I was through after that. I need to practice these more.

Mark R said...

8:37 (PR) - I either lost count or am finally getting efficient. Thanks to Books and Jason for the encouragement at the end!

Black and Gold CrossFit said...

9:40(PR) by almost 3 minutes.

For those of you that were there this morning, good work. As many of you found out, the first one is the hardest one, after that it is some fine tuning.

For those of you that were not there this morning, I hope it was because you were studying late last night and intend to go make this up later today. I hope it was not because you looked at the WOD and said "screw it, I can't do muscle ups." If that was why, then you missed a great opportunity to better yourself and get some coaching today. Here is a little secret about CrossFit...IT'S HARD!! If it was easy there would be no utility in doing it. I don't know anyone who did a muscle up the first time they tried it. I also don't know a lot of people who can do great cleans, jerks, snatches, deadlifts or anything else like that right off the bat. CF can be scaled to the lowest level. Working through those transitions makes you better and stronger.

Don't remember who said it but for today it holds true, it is better to try and fail, than fail to try. Congrats to those who checked their ego at the door and came in and gave it their best shot. For those that didn't, think about why you wouldn't/didn't.

ChadC said...

15, DNF

I finally got my first MU today and then did 14 more before I ran out of time. Goal is to complete as rx'd next time. Lots of PR's out there this morning...great work!

Anonymous said...

Made up yesterday's WOD: 13:25. Then worked on MUs, and they need some serious work. Absolutely not up to knocking out 30 free-hanging, but did them from the floor.

derekmeatwad said...

6:39 as Rxd

SB said...

just ran IOCT with my class
time: 2:34

will try to work in either yesterday's or today's after the Q-back lunch

NM said...


Well, my strategy backfired this AM so pretty disappointed with my effort (last time did it 2 and a half minutes faster). Thanks to the crew for sticking around...couldn't have done those last few without you!

I tried stringing together as many as possible. Worked for awhile, but in the long run, it led to muscle failure quicker. So, while I did ten in 1 minute, it took me 8:51 to do the next 20! I believe the "JJ Method" (single at a time) is the best when doing this WOD for time.

Lots of great improvement by many today. Great to see it...see you all at CF Friday tomorrow AM.

CM said...

0, DNF

Worked on technique with Jake.

Jake said...

1 (PR)

Managed to get my first one today, but by the time I got that one I was completey spent.

Gregg said...

9 hrs 27 minutes

got to thirty, but it literally took all day

Anonymous said...

25 in about 20min
then scaled the last five as i ran out of time
i'm going to add the build up MU's (from the knees) to my warm-up

JJ said...

Gregg man, that's awesome!

I pushed through it in 6:37. Didn't start out with any game plan, but alternated sets with Gregg to give a little more recovery between failed attempts. I also dropped and regripped between each rep. I only had 6 failed attempts this time, which was significantly less than the 20+ failed attempts that killed me last time (50+ total attemps). The failed attempts waste so much energy, I will try to stop just before failure for the early sets next time to minimize wasted exertion and hopefully, improve time.

Black and Gold CrossFit said...

Gregg!!!!!! Awesome work man!!! That is the kind of work that inspires the hell out of me.

Paul Mary said...

around 7

first time doing MU. scaled the reps down to starting from ground position and sliightly jumping. Hopefully I can work my way up to the real deal next time.

Anonymous said...

Didn't have rings so I did a crossfit main page workout.

1 mile run
21 thrusters 21 pullups
800 meters
15 thrusters 15 pullups
400 meters
9 thrusters 9 pullups

it took me a while to realize this was the Fran with running. Rx'd was 95#

Vanilla Gorilla said...

11:45 as rx'd (PR)

Form needs work