From the CrossFit regional competition:
5-4-3-2-1
Muscle-ups
Bear Complex 115/75
Post Time to comments:
Coach’s Notes: If you don’t have a muscleup the sub is 4 pullups and 4 ring dips for each muscle up. If you have an unassisted ring dip, you can do 2 muscleup transitions for each muscle up. In the bear complex the order is deadlift, hang power clean, front squat, over head press (may be a thruster), back squat, overhead press. Do the complex in conjunction with the above rep scheme, not the traditional bear complex. All other rules apply: 1) Don’t take your hands off the bar, 2) Do not rest in your deadlift setup.
12:58. Almost rx’d. Last 2 muscle ups were transition. Weight & other muscle ups rx’d.
Still sore from 3 wod’s sat….
17:56, 53# bear complex. started blue band p/u’s — went back to green. Mostly blue band ring dips.
17:27, 75lb bear, pullups + red band dips
95#
20:10 minutes
Substituted pull ups and dips for muscle ups.
6:19 rx
loves seeing so many athletes at 0600!
Congrats on a crazy hard wod!
Wow .. that’s some serious Wolfwork!
9:59 RX (Except for one rep)
On the 3rd rep of my round of 3 I had to do transitions but went back to the muscle up for all remaining reps.
Modified workout while at beach – prescribed by Coach K
25 pushups, 25 Burpies: 1 mile run, , 1 mile run25 burpies. 25 pushups
20:05 hot and humid
19:14, modified w/ push jerk and split jerk, instead of squats; red band for pull-ups, blue-band for ring dips…
Finished push-up challenge w/ 2400. Lost a few days and never caught back up.
KB – nice to see this morning with the 6am crowd!
10:04 muscle up transitions and rx’d the Bear…
note to self.. move your chin out of the way when doing the overhead press
Let’s count the injuries: jammed left thumb from dropping the barbell on it in the 1st round of bear..collar bone and back neck bump bruising and bruising in unmentionable place that gets passed on my body as i move the the bar to clean..
20:35, 72#, skinny orange band for pull ups and skinny red band for ring dips
15:30 35# with blue band pull-ups and red band ring dips. Sorry I had to run at the end
Had Mom with me! She was amazed at all of your athletic abilities!
15:11 95#, pullups and dips (about 1/3 of the dips were unassisted.. others whatever band was available, but mostly red). I could have Rx’d the Bear… next time.
Timbo, I too need to get my chin out of the way- not quite a bleeder.
I meant “should have”
bleeder alright….i nailed it :0
17.06 or 16.08 (can’t remember). 52 lb, blue band. It was a bear.
10:06 95# mut.
Well, first I must say — photo of the week ROCKS! Great picture!
Second, not my best showing today; don’t think engine was fully revved up from weekend.
56# 19:09.
It would have been nice to have you in my WOD time slot Mel! I would have enjoyed the company! I was in the same boat. Good job.
19:21 35# Blue band.
16:06 35LB with green bands
Keep it up Matt!!
15:39 modified w/ weighted situp instead of ring dip
35#, blue band PU
18:45, 60#
Two things:
1. Eating 1/2 a blueberry pie over the weekend and ice cream, and chocolate left me somewhat catatonic last night and perhaps still suffering during this morning’s WOD. First deviation from Primal since The Challenge. Perhaps the last. Perhaps.
2. I think a change of tack is needed: embrace bloody hands; stop fighting that outcome. Any suggestions for moving toward said change in attitude would be welcome.
10:57. 115# complex. 3 MUs, 4 attempted MUs, 12 transitions.
12 MU worth of transitions, so 24 transitions.
14:49 75# blue pu / red rd 1st time Bear
Modified….it is my middle name.
Had to do:
10; 8; 6; 4; 2 of GHD situps; Back Ext.; Front Squats; Back Squats 65#
8:38
18:28 or 16:28…52# blue band for pull ups and ring dips
19:12 with 75# bear complex and pull up’s / ring dips
Not feeling the intensity today….my ass was slow
15:49, 65#, pull ups and dips (the latter with band)
went a bit lighter coming off a red-eye flight. glad I did…toasted.
21:15- 35#- skinny red band pull ups, skinny orange ring dips
12:10 or so?
Rx on Bear
Transitions for MU’s
15:36 #50, black band for pull ups, green for ring dips
15:48 /Blue/49.5#
1 Burpee:)))
15:42 Only did around half the reps on pull ups and ring dips – 75 lbs.
16:28(transitions)
Almost!!!!! got my first Muscle-up
almost
18:46, 65#, pull ups (skinny red band) and dips (regular red band)