Today’s WOD:
Jason
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
30 Minute Time Limit – Scale as Necessary
Good Times!
November 4, 2009
Wed, Nov 4, 2009
28 Responses to “November 4, 2009”
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4. November 2009 at 8:40 am
WOD subbed 3 (pullup/dip) for the muscle-ups.
Made it to 11 on the round of 15
225 squats
78 pullups
78 dips
Still a kick-ass workout.
Damn Muscle-Ups!
4. November 2009 at 8:41 am
Jason: 30:00 (DNF) Scaled to PU and Dips-got to 16 in last set…not finishing sucks!
4. November 2009 at 8:52 am
Missed it too, muscle ups are my nemesis…for now
4. November 2009 at 9:43 am
how do you modify a muscle-up? Is it a single pull-up + single dip = 1 muscle-up?
4. November 2009 at 10:27 am
Kathryn-
The modification for a muscle up is 3 pullups and 3 dips per 1 muscle up.
But if you are newer to the program, or you are recovering from an injury, sick or not up to par on your pullups and dips, you need to modify it down from there, as well.
Everyone is at a different stage in their training and even the members who have been at this for years, sometimes need to modify it back from the rx’d wod and even from the modified wod.
4. November 2009 at 10:41 am
My first 6 am class–
subbed 3/3 pullups/ring dips for muscle-ups
100 squats, 15 pullups/15 ring dips
75 squats, 30 pullups/30 ring dips
50 squats, 27 pullup/27 ring dips
need to learn muscle-ups ASAP–probably spent a total of 20 minutes practicing them over the last 3 months–time to get serious
4. November 2009 at 11:04 am
WOW. Tough one
100 squats
5 MU
75 squats
6 MU &(3PU/3dip) 4 times
50 squats
6 MU &(3PU/3dip) 9 times
25 squats
10 MU &(3PU/3dip) 10 times
WOD: 29:50
4. November 2009 at 11:08 am
One of my favorite WODs!! 26:10 rx’d, not my best time but I’ll take it.
I was on my way to a PR until I hit a wall with 2 muscle-ups left. Had two failed attempts at #19 in the final round, which wrecked me physically, but even more importantly, mentally. My best is 25:08. The time was at 23:47 today when I finished my 18th muscle-up, so I was on track… then BAM! I swear that a failed muscle-up sucks up the energy of 2 to 3 successful ones. I ended up limping over the finish line at 26:10.
After discussing this with Dave in the post-WOD assessment, I learned an important lesson. I should have let out a primal scream at that first failed attempt at 19 to fire myself up, instead of feeling shocked after the first one and then defeated after the second failure. Even though yelling (or big displays of emotion in general during sport) is not my style, I need to add it to my repertoire in the cases like this one where I might need the boost.
4. November 2009 at 11:35 am
This was my first attempt at Jason.. 22:43 RX’d very happy. Brutal on the arms and shoulders!!!
4. November 2009 at 11:37 am
Reading the email about Gabe’s Run, didn’t notice a date for the run?
4. November 2009 at 11:42 am
It’s the day after Thanksgiving. 11/27.
4. November 2009 at 11:44 am
This was my first attempt at Jason.. 22:43 RX’d very happy. Brutal on the arms and shoulders!!!
4. November 2009 at 12:26 pm
Joe,
Start with little grunts, then work your way up.
4. November 2009 at 1:02 pm
Thanks Joe, don’t think i’m going to be in any shape to be moving quickly the day after Thanksgiving…
4. November 2009 at 1:29 pm
Cas…add it to the excuse board…. <3
4. November 2009 at 2:10 pm
Another dominating performance coming from T&M tonight. I’ll say this only once…I absolutely destroy all woman based WOD’s. Anything related to Gymnastics or 16 year olds I crush.
3min 4sec hand stand hold as well as I can do muscle ups in my sleep.
I’ll see you all at either 5pm or 6. Autographs are a possibility after roll out and stretch.
4. November 2009 at 2:30 pm
Can’t wait to see how the Beverly fire breathers do on this workout. The gym record in Topsfield is 14-something.
4. November 2009 at 2:42 pm
24:10 as rxed. Tape on the wrists was key – no blisters or tears! Interesting to note that I was able to complete this workout faster than the 30 MU benchmark WOD we did a couple of months ago. Thank you muscle-up challenge!
Chris B
4. November 2009 at 3:51 pm
hey who knew it was “What the @#$% Wednesday”?!?!?!
Awesome workout. WOW. my legs are still wobbily…
TOok the whole 30 minutes and didn’t finish but, hey, I will take 225 squats, 50 kipping pulls and 45 dips!!!
GOod stuff.
Come to Beverly Joe you can scream here!
I am in for Gabe’s run. YOU?
Can’t help wondering what tomorrow’s work out will be after that one!
Mike how is your low self esteem workshop going?
4. November 2009 at 4:43 pm
Its actually going extremely well. We have a Clinic running tonight at 6pm for all Paleo Crossfitters that can’t do a muscle up. I’ll of course be demonstrating with my shirt off.
Also a short clip from T&M’s book being released later this year.
from Ted’s voice hovering over his head…
“so its 4am…and I need to be up at 745am in time to make the 2 hour trip back to work from Foxwoods. I cross paths with an Asian Cuisine Restaurant and proceed to order Barbecue Porque with White Rice. I go back to Suite 806 in the Grand Cedar hotel and proceed to stuff myself full from 415am to 419am. I’m am in full REM by 421am. later the next morning Mike asks whats for breakfast??…and I say…you know what Mike? I’m kinda full right now.”
Stay Paleo People. Stay Paleo…..
4. November 2009 at 7:21 pm
Jason – 17:25. There were some awesome times in Beverly. It was inspiring to watch people gut out those last few brutal muscle-ups.
By the way I can’t wait for the T&M book. I smell a best seller.
4. November 2009 at 7:23 pm
Ben, since we are apparently on the no excuse policy, i’ll be awaiting your Gabe’s Run 5K time posted shortly after Thanksgiving. Remember, no excuses. I’ll be running a 5K the weekend before, i’ll let ya know how I do.
4. November 2009 at 7:24 pm
Speaking of no excuses, I wanted to invite you to run on my team for the overnight relay race i’m running in, you can find the information here: http://www.13relay.com
4. November 2009 at 7:28 pm
F Running
4. November 2009 at 7:59 pm
looks amazing cas
4. November 2009 at 8:05 pm
No excuses failed.. Finished it after the 30min time. Funny how that works look forward to WOD all day long and F*#*€¤¥ fail. I guess there’s always next time.
On the positive. There where some serious times put up in Beverly and good work by all. One 14 a 16 a 17 and a bunch of 25ers..
4. November 2009 at 9:54 pm
Dead tired tonight…9 hours in the torture seat with a droning instructor…I survive through the day to get to the workout…
Scaled back a WHOLE lot…need to work on those muscle ups ‘cuz the alternative is just too much work.
Got all 250 squats
102 pull ups
64 dips
100 squats
5 x 3 pu/3 dip
75 squats
5 x 3 pu/3 dip + 5 x 3 pu/2 dip
50 squats
5 x 3 pu/2 dip + 10 x 3 pu/1 dip
25 squats
4 x 3 pu/1 dip
Time up
Somebody tell me why both calves and my traps cramped up on me half way in…I don’t think we were supposed to be working those tonight…
5. November 2009 at 8:43 am
Good times indeed. That one left a mark.
100 squats
5 x 3 pu/3 dip (m)
75 squats
10 x 3 pu/3 dip (m)
50 squats
15 x 3 pu/3 (m)
25 squats
2 x 3 pu/3 dip (m)
Time up
All dips modified – red band.