Friday, 26 Mar, 2010

Posted by Mandee on March 26, 2010   |   26 Comments

30 Muscle-ups for time

Post time to comments.

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

Compare to 091005.

Moved to Mate” by Dr. Steven Platek, the CrossFit Journal.

26 responses to “Friday, 26 Mar, 2010”

  1. Larry Lowe says:


  2. Justin says:

    First time completing this one. Took them kinda slow to avoid hitting failure. Arms still split really early, so I worked on that afterward and seemed to get them a little easier.

  3. klowe says:

    For All those that are interested in the locally raised (New Market, AL) grassfed beef: I got an update from Roger.

    —–I have 6 calves up. They had their lepto, respiratory, and worming about a
    year ago. I plan on weighing them soon so you can have a general idea of
    weight. They look great. They will be in their 16-18 month age window in
    May. The classes I have been to say that is the optimum time to slaughter
    There will be mucho great grass for them between now and then.
    I have the one calf promised to someone and you said you had someone that
    wanted the other 5. Is that still good. Should we take say a $100 deposit,
    non refundable, from each person. I am open to suggestions. I just don’t
    want to wait and someone back out at last minute or not have money.Let me
    know what you think. Would any of the vets want to look at these calves?
    Just wondering. I want to have a quality product. On Thu, Mar 25, 2010

    He has a standing invite for anyone that wants to purchase the GFB to come and meat their future steak and see their living conditions. I want to go check things out next week. So if you want to plan a time then contact me. I’ll get with him again and get a solid price. He said 1.00 on the hoof weight.

    • Katie says:

      You know we’re in Kevin for a half. Just let us know what u decide on the deposit. I have no desire to see where the calfs “live”… I’ll take your word for it 🙂 Can’t see my food alive.

  4. Russell says:

    Nice job Larry and Justin. Justin, keep chasing after that strict muscle up. As soon as you can do one without the kip, you will have the required technique to crush this workout like you do most others.

  5. Jake Naumcheff says:

    10:38 PR

    Did the first 5 linked and then from there it was some doubles and a lot of singles. Hit muscle fatigue a lot earlier than I was planning on. Good job to all the morning classes. Mike also got his first muscle-up this morning and decided since he was feeling fresh to knock out another 15 in the time allotted for the workout.

    • tracey says:


      21 YRS.OLD. 🙂 have fun, be safe…from your gym mom.

    • Kerri says:

      Still haven’t heard what the 2-1 WOD is gonna be…..

    • Tasha W says:

      Yeah, Jake–did you go with the Burpee Mile? 🙂 HAPPY BIRTHDAY!!!

    • Karen says:

      Happy Birthday Jake!

    • Jake Naumcheff says:

      Thanks for all the birthday wishes guys, I appreciate it!

      Filthy Fifty as Rx’d
      24:38 PR by over 10 minutes

      I think sub 20 is definitely possible, my grip strength and arms were already toast from this morning.

  6. Craig Herr says:

    Larry awesome job!

    Justin you as well. Your last 10 were better than the first 20.

    Im stuggling with putting it all together. I get there on the pull and don’t get the head through. Have to keep working on it.

  7. Karen says:

    Broken record – no muscle-up again today. Working on them a lot lately, jumping into the muscle up. Did several jumping and tried the inverted kipping thingy to no avail. There must be some muscle I don’t have developed because my shoulders (muscles not joint) have been super sore! Taking a muscle-up break tomorrow and probably Sunday, then get back to it on Monday.

    • tracey says:

      I had a dream last night that I got a muscle up. I had dreams about kipping pull ups before I finally got one,as well.
      So maybe Im getting close. LOL
      Keep working at it Karen, you will get it.:)

  8. tracey says:

    For everyone who is coming to the pull up clinic Sat. @ 12:00…we will be doing an AMRAP this evening. I think it will be the best choice for your hands and that way you get the most out of our pull up clinic.
    Looking forward to seeing ALL our members achieve pull ups!!!!:)

    AMRAP in 15 min.
    15 reps push press 40#/25#(ckicks)
    15 reps push ups
    500 M row

    I did it at lunch. 4 rounds even

  9. Kerri says:

    CrossFit Havoc-Lawton, OK

    6 rounds for time of:

    80 m medball throw (facing backwards) 10#
    350 m run
    20 20″ box jumps


    Level 1 Cert tomorrow and Sunday. =o)

  10. Will Blankenship says:

    I got 21 in 30 min. I didn’t finish in the allotted time, but I’m still jacked. Last time we did this wod I struggled for nearly an hour before I finally got ONE… today, I improved 2100%! 😀

    I probably had 100 attempts, no shit. I’m starting to get the technique down, but not consistently enough to have a good time. Next time I will finish this one.

  11. Craig Herr says:

    UAH is playing in the NCAA Hockey Tourney this Sat at 3 pm. The game is on ESPNU.

  12. Katie says:

    Worked on the deep ring dip portion of the Muscle Up. Did 30 aiming for depth at hands to chest on the dip. Did 20 with a lot of rest in between, hit failure, then did the last 10 with the smallest band.

    Some Front Squat/Back Squat strength bias afterwards.

  13. Aaron says:

    15:39 with full wrist turnout extension at bottom, aka “angel wings”

    Thanks Dennis for showing us the angel wings tonight. A little slower than I was originally shooting for but it got me to full arm extension in the bottom.

  14. J.D. says:

    14:48 as rx’d–PR by almost 36 minutes. But no “angel wings” yet– just glad to be able to do these consistently again. Much improved from the last time when I could not finish this WOD. Still a little weak from bronchitis last week but getting back slowly. Gonna feel this one tomorrow though…

  15. Matthew says:

    11:02 as rx’d-PR Good Job Larry and Mike! Had a little trouble with my kip but was able to pace alongside Larry, so i finished faster than i thought i would. Mike had his “aha” moment this morning while doing jumping muscle ups and got his 1st one, then knocked out 15 more. Last time we did this workout is when i got my 1st muscle up, and finished that day with 3 total. This is the 1st time i’ve ever finished this workout…happy with my improvement.