30 Muscle-ups, just in time for Easter

Sunday 090412 (68) (9)
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 090202.

“Greatness lies not in being strong, but in the right use of strength.”
20% of U.S. preschoolers are obese
Calorie-burning fat? Studies say you have it
The endurance running hypothesis
Pesach GTD

Free-range trichinosis
A new jump-rope routine? (video)
Shoulder dislocates with the PVC–Dan teaches the beginners how it’s done:


  • SCALING OPTIONS courtesy of CrossFit Brand X forums:
    Big Dawgs:
    As Rx’d
    If you cannot do a muscle up use a 5/1 ratio.
    150 pull ups 150 dips
    3/1 ratio seated muscle ups
    90 seated muscle ups
    Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
    The Porch:
    As Rx’d
    If you cannot do a muscle up use a 4/1 ratio.
    120 pull ups 120 dips
    2/1 ratio seated muscle ups
    60 seated muscle ups
    For time:
    15 Muscle-ups
    If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
    For time:
    10 Muscle-ups
    If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

  • Davi

    the pig article – I’m going to have to read that guy’s book now, as someone who might be classed as largely “locavorous”.
    I am still super intrigued by/enamored of the section on hunting wild pigs in N Cali in the Omnivore’s Dilemma.

  • Hari

    (68,54), (6,6)

  • Hemant

    My first day at CrossfitNYC! Brutal but fun. Thanks Justin.
    I loved the endurance running hypothesis article. As a runner, I can totally see how runners think everything in the body is designed for running. I am pretty sure swimmers will say that tiny toes and flat feet allow for peddling in water efficiently. And rock climbers and balance beam gymnasts will say that toes are designed for getting a grip and balance on uneven natural surfaces. I wonder who is right.

  • Tony T.

    60 jumping muscle ups.

  • Lt Gabe

    24 MUs 8:36 (the rings had some beat up tape that was ripping up my arms so I did some dips and moved on)
    1 arm C&J
    95# x7
    115# x5
    125# x3
    135# x2 (Fail on 1st attempt L arm)
    OHS 95# x30
    Back Squat 225# x30
    I’m out in the field again all week so it looks like HSPUs, body squats and window sill pullups for me while we conduct urban operations! See everyone in a couple of weeks!

  • Davi

    That was interesting. I’m in that sort of in-between phase where I definitely can’t do one from a dead hang, but as I practiced this afternoon, my feel for the movement/ability improved.
    I did 30 muscle-ups (plus a bunch of misfires) from the ground (starting on my knees). Brought my arms as straight as I could on the bottom, which wasn’t really all that straight.
    I discovered that when I dragged my feet underneath me – so that my butt and legs and feet were more or less stacked – I was in a much better position to muscle over and up and control the whole range of motion up and down. When my knees/feet were too far behind, I had to jump.
    It’ll be interesting to see how the time changes when I’m actually able to do multiple muscle-ups from a dead hang.
    Thanks to Justin, Levi, and Andrew (?) for the pointers.
    I can now officially add muscle-ups to the (ever-growing) list of skills to work on. 🙂

  • Davi

    Oh, and that jumprope video:

  • Levi

    5:59 as rx’d
    Last time this WOD took me 7:30, so I’m on the right track.

  • Jeff

    Tried to do this outdoors at Ross Pinetum. Unfortunately, the pull up bars are too low to get full extension with rings and safe head clearance. So I opted to go with the head clearance and to do the MUs with my knees bent. The inability to get full extension really hampered my kipping ability since I couldn’t get a stretch reflex in my shoulders. Eventually, it started affecting my false grip too and I was cutting my elbow extension short to maintain it. Since my reps were starting to look like crap I just called it.
    I did 14 in about 2 minutes.
    Then I did a single set of 5 ring HSPUs (legs supported by straps). Really had to straighten my midline after pressing halfway up to finish the reps.

  • George

    Knee is still f*ucked up. Last week was my first week attempting to come back to a normal training schedule and f*ucked my neck up something aweful.
    Wii fit called me obese! I weigh 197! Heaviest I’ve been in years.
    In the words of diddy. I need to get LOCKED IN.
    It starts now.

  • Alexei

    I think that anyone who thinks that the human body was designed for one primary task is pretty funny.
    Plus, if I absolutely had to pick one task that the human body was designed for, that task would be thought…
    Slightly shorter toes pale in comparison to our vastly overdeveloped brains…