Thursday, 09 July, 2009

Posted by Mandee on July 9, 2009   |   24 Comments


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

24 responses to “Thursday, 09 July, 2009”

  1. Katie says:

    Tomorrow’s WOD is
    Four rounds for time of:
    Run 400 meters
    50 Squats

    I’ll run this at Huntsville High track @ the 5:15p class time if anyone wants to join!

  2. Jakub Sikorski says:

    AMRAP in 20 min:

    8 Pullups*
    8 Dips*
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    *The main site suggests substituting 3 pullups +3 dips, or 4 pullups +4 dips for one muscle-up

    9 rounds…HSPU were absolutely horrific!!! Good luck at the games Russell.

  3. maxAU1807 says:

    8 rounds – muscle ups on the bar – 24kg kettle bell

  4. Slade White says:

    AMRAP in 20 min:

    8 Pullups
    8 Dips
    4 Handstand Push-ups
    8 1.5-Pood Kettlebell swings

    6 rounds plus 8 pullups and 8 dips total.

    HSPU were ugly, but kettlebell swings are getting better in form. I may give the 2 pood another shot next time.

  5. Larry Lowe says:

    AMRAP in 20 min.:

    2 muscle ups
    4 hand stand pus
    8 KB swings with 1.5 pood

    9 rounds + 1 muscle up

    I could have done the full 2 pood, but it was my first real workout in over a week, so I back off. After it was done, I did 9 additional muscle ups just to get to 30. They are getting easier.

  6. Clint says:

    I’m calling an audible rest day, tomorrow I jump into thise one. The key to subbing in the pullups is chest to bar. If you force yourself to go slower but hitting this point lower on the chest you effectively build all the muscles needed to get the muscle. That thing is more finess than brute strength. Lots of online training for muscle ups, once you get one they come pretty quickly, in theory they should be not much more complicated than a strict pullup and a ring dip.

  7. Mandy says:

    11 rounds

    2 muscle-ups (asst with toes on box)
    4 HSPU (real HS, about 1/4 of the way down)
    8 KB swings (16kg)

  8. Zak says:

    As RX’ed 13 rounds + 2 muscle-ups

  9. Karen says:

    Rest day for me. I can’t move well after the squat workout from yesterday! OUCH!

    Thanks for the tips, Clint! My issues with muscle ups may be mental as much as physical, but I will definitely be doing CTB more frequently. I seem to have an issue with my shoulder (physical pain) at the lowest part of the dip, which, oddly enough, is where I have issues with the muscle-up. Never give up, though!

  10. Patrick says:

    Mowing, weed whacking, hauling crap, running the blower. (Love me some gas powered blowing…) for time. 2-3 hrs or so.

    Karen, I share your pain. There is a physical “stop that crap before I tear” impingement screaming from my left shoulder when I try to transition into the MU. Not there at the top of a CTB pull up or the bottom of a ring dip. I keep working at them though. One day I’ll figure how to guide myself through that transition point without grinding the tendon.
    I hate the assisted MU, the carpet burn scabs on top of my feet have just healed from “Nasty Girls”.

  11. Katie says:

    8 pull-ups, 8 ring dips w/ toe, 4 HSPU, 16kg KB
    4.5 rounds
    Went real slow – hurting bad from last 2 days – but tried to do CTB and full ring dips to work the muscle up muscles.

  12. Garth says:

    12 rounds + 2 HSPU as Rx’d. Better than last time. Felt pretty strong.

    Meet at the Huntsville HS track tomorrow if you want to join for the 5:15pm WOD.

    More to follow on Sunday. We might be forced to do two WODs earlier (~10am and 1) then a trail run (a la the killer trail run at the CF Games) Sunday evening due to conflicts at the Matrix Sunday afternoon. Let me know if you are going to join for any part.

  13. J.D. says:

    4 rounds using 24kg KB. This was very frustrating. I got held up on round 5 on the MU’s. Just couldn’t get the dip. After time ran out I adjusted my false grip and knocked out a couple of more MU’s, so seems to be a technique problem. But got some kinks worked out and still got a pretty good workout— I probably attempted six or seven MU’s that didn’t make it. A failed MU seems to be harder on me than a successful one!

  14. Daniel says:

    6 rounds as rx’d. HSPUs were not full range. Single MUs, but got them.

  15. Daniel says:

    I’ve got to bail on the mini CF Games on Sunday. Going to PA for a funeral/memorial service. I will probably try to do a few of the workouts on Saturday instead. Anyone interested in working out Saturday with the games workouts?

  16. Michael says:

    21-18-15-12-9-6-3 rep rounds of:
    135 pound Front squat
    Decline Sit-up

    No access to a GHD so I subbed decline.


  17. leah says:

    5 rounds. 20 kg, jumping pull-ups, assisted HSPU & ring dips

  18. klowe says:

    Holy crap the Sunrise over Monterey Bay is amazing! Haven’t quite how the sun is rising over the west coast yet……..

    Russell, Craig, and I did a drop in at CrossFit Santa Cruz yesterday. It is one of the original gyms. Yall would recognize it from the videos. Anyway.

    14 rounds 1 muscle up

    My body is still absolutely wrecked from the front squat work out. Russell is in full sleep mode and we are not to mess with his melatonins…….

  19. Kerri says:

    8 jumping pull-ups-8 assisted dips, HSPU assisted (on knees), 16kg KB
    7 rounds minus the last 8KB. Where’s that rest day when you need it?

  20. Justin says:

    Details on the first five events are up: http://games2009.crossfit.com/thegames/saturdays-five-events.html#comments

    That front squat workout was brutal. I was having a lot of trouble walking yesterday.

  21. Clint says:

    My legs hurt in places I didn’t think they could hurt. Crazy sequence wish I was in socal to watch the unfolding.

  22. JeffWomble says:

    Still can’t get a muscle-up, so I used the scaled workout:
    8 pull ups, 8 dips
    4 HSPU
    8 24Kg kettlebell swings

    felt “off” the whole time. Just managed 5 rounds + 8 pu/8dips.

  23. Garth says:

    OK. The games workouts are not going to be easy to replicate.

    We can do the DL workout at the gym. I think this would be a good 12 noon workout.

    I am not going to be responsible for a bunch of you guys trying to drive stakes in the ground, so we will have to skip that one.

    We could do wall balls and snatches, but that sounds like they are going to make that complicated. Also, snatches are a lot of skill and may not be great for including everyone. I know I am not qualified to coach snatches. Thoughts?

    I am thinking about doing the sandbag run and the trail run in the afternoon and evening and skipping a second gym workout. What do you all think? Could people bring duffel bags that we could stuff with sand? Can we even get enough sand/dirt for this? I am open to suggestions.

    My suggestion:
    12 noon – DL workout at Matrix
    4:30p Sandbag workout at Monte Sano
    7:30 – Trail run at Monte Sano

    Feel free to comment and tell people you will be there.

  24. Robert Montgomery says:


    I’m tied up Sunday until about 3pm, but will try to make it to the 4:30 and 7:30 workouts.

    As for the sandbag’s, the sand is easy to get, but sometimes you have to “build” your sandbag so that it is sturdy and doesn’t all start leaking out. One method I’ve found effective is to take gallon size ziplock bags and fill a ton of them individually with sand and then duck tape them to ensure they don’t rip open and spill out. This works well because once you do it you can easily add or subtract weight from your bag in the future depending on what you are doing with it. The downside is that it takes a long time to do. Rice bags work well also. Or we could use cinder blocks or anything awkward and annoying to carry.

    The 7:30pm trail run on sunday at monte sano sounds fun but we will need headlamps and the park “officially” closes at sundown although I don’t think it really matters.

    Is anyone planning on going to the Huntsville High Track for the sprint/squat workout this evening at 5:15? I’m planning on being there.