3 of 3
Monday, May 19th, 2014 - Bar MU, Thrusters
Posted: 20 May 2014 02:02 PM   [ Ignore ]   [ # 31 ]
Big Dawg
Total Posts:  416
Joined  2012-12-23

Buy-in: 20 minutes on the stationary bike

Complete as many rounds as possible in 10 minutes of:
3 muscle up progressions (strict pull-ups and bar dips, both with green band; 2 of each to equal 1 MU)
30-lb. thrusters, 10 reps

Result: 5 rounds on the nose

In rounds 2, 3, and 5, my thrusters were a bit untidy - probably trying to go too fast. Earned myself broken sets for it. I wanted to try to do the bar MUs with the green band, but I couldn’t get flipped over from pull-up to dip even with a decent false grip.


M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

Posted: 20 May 2014 05:27 PM   [ Ignore ]   [ # 32 ]
Total Posts:  644
Joined  2012-06-10

MONDAY 140519

Complete as many rounds as possible in 10 minutes
3 bar muscle-ups
95-lb. thrusters

3 pull-ups plus 1 dip for each bar Muscle up.
95# thruster.
4 rounds plus 4 thrusters.

Even with a band I couldn’t get a bar MU. Man that’s frustrating. It looks so easy, and to think hat a band can’t get me there is mind blowing. Obviously I’m doing something wrong.


“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Posted: 20 May 2014 07:52 PM   [ Ignore ]   [ # 33 ]
Pack Member
Total Posts:  281
Joined  2014-02-10


500m row
2 min singles
CFWU 3 rounds

Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups (sub 9 pull ups and 9 ring dips)
95-lb. thrusters, 10 reps

4 full rounds

2 min singles


M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

Posted: 20 May 2014 08:13 PM   [ Ignore ]   [ # 34 ]
Big Dawg
Total Posts:  437
Joined  2009-04-06

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps

scaled to 2 muscle ups
95# thrusters.
5 rounds 5 thrusters


Crossfitt started 1/26/09

M 35

Load and Return

Posted: 21 May 2014 01:03 AM   [ Ignore ]   [ # 35 ]
Stray Dawg
Total Posts:  23
Joined  2014-05-15

WU: all tkd kicks 10 reps each per leg

Puppies Scale:
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups Or muscle up progressions (Did neg. PU & Dips)
10-35 -lb. thrusters, 10 reps (#27.5 lb)

WOD results: 2 rounds + 3 negatives

Comments: I suck badly in pull ups and dips…. I tried to do negatives but the results were no good… Lousy technic and eventually, I am not even sure that I worked with the correct muscle groups…..
I am thinking in switching back to pull up progresssions.
And of course I have to find a solution for my dips as well. Still reading and trying to find a workaround / sub for this.

Thrusters were ok. I think I can lift some more. Next time.

Apart from that, training went well considering the fact that prior CF, I had a TKD training for one hour and after that, I did some heavy bag drills for one more hour.
And yes, I know that this is wayyyyyy too much for one day but Monday is a very difficult day in every aspect! :/


Started Crossfit: 05/15/2014

3 of 3