Apr 8, 2012

040912 monday

Skill
HSPU - more reinforcement training; keep building on what you've gained in the last two weeks.
2 x 5



Mobility
Shoulders





WOD
30 x Muscle ups for time

Sub for MU (from CrossFit Main Page):
"Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips."

You can also substitute a MU progression at 3:1.




MU Progression

17 comments:

james said...

I can teach early people transitions at around 0525 if anyone needs help.

Julie said...

James,

I will be ready to go for the transition. I have a friend coming in for the first time too. Her name is Francy and she is new to Crossfit. So, we can help her start too. Thanks!

Alex E. said...

The aim of this workout is to do the transitions or the muscle-ups. If you feel you need extra work on pull-ups and dips for strength do them afterwards. Work with a coach and find a transition you can accomplish. Don't focus on the ratio required. Just focus on completing 30 muscle-ups or at minimum 30 muscle-up transitions.

Ed said...

11:42 as Rx'd.

Goal was sub-10 minutes but I still haven't gotten there. I got five and then four with my first two sets and the rest were singles. I find it hard to maintain the false grip once I start getting tired.

James crushed this one again today - nice work!

Dan said...

29:04 - all kinds of scaled (mostly jumping MUs).

james said...

4.58. ROM diminished from around 15 on.

Alex E. said...

James, was gravity temporarily suspended this morning?

Matt B. said...

Got my first MU today! Then I got 2 more! Super stoked. This has been a goal for almost a year. As Vader said, "It will be a day long remembered."

Among all the tips/tricks/hints, "ripping the shirt off" was the visual cue that helped with the transition today.

monroe said...

Great work Matt, perseverance pays.
Well, I did some MU's today, but not 30. Did 15 mostly in doubles interpersed with 20 Snatch (2x95, 8X105, 10x110) and 10 C&J at 135. Preceded by LOTS of mob work, followed with 100 situps, 100 DU's, and 10 20 yard uphill sprints. Done.

Meghan Smith said...

Well done on those times! I'm with Alex...seems like gravity and James have an unfair relationship going on...awesome work!

Big congrats to Matt...that's a huge milestone!

Looks like Paleonola will arrive at my house Thursday so I'll organize it and get it to the Team WOD Friday and have it at the Bubble during my morning class (0915-1045). Prefer a check for payment.

Arod said...

Still unable to get several consecutively., however I was able to knock them out one at a time right at 17 min. Taping ur wrist is a must as my wrists were getting ripped.. Great turn out this afternoon, lots of motivation to push through..

Scott said...

9:40 for 60 Pull ups and 60 Dips. My chest and tris were smoked from PT this am....so I called it quits. I can't believe I was still going strong on pullups and my dips were the weak link this WOD. My how I have improved in the past two years.

Greg M said...

5:25, jumping muscle ups for me. Rings just above my head.

Rob Graetz said...

Did 30 starting from my knees to get the transition down. Put in 30 pull-ups with the big blue band afterward.

Rob Graetz said...

Did 30 starting from my knees to get the transition down. Put in 30 pull-ups with the big blue band afterward.

Rich V. said...

Did 10 burpies/PU, 200m run X3

Noah said...

Made this up on Tuesday. 12:45. Really wanted to do all 30 as RX'd but I completely ran out of gas and had to "hop" into the last 6.