Grinder

6
Feb

Grinder

Skill of the Week – Muscle-ups

3 rounds:

7 Muscle-ups
15 Deadlifts (225/155#)
30 Squats

Compare to May 5/11

Natacha has springs in her shoes

68 Responses

  1. Amanda

    Great pic of Natacha!

    WU
    Strength: Push press
    5x 55-60-65-70-80

    WOD: (scaled)
    21 pullups & 21 ring dips (small band for ring dips)
    15 Deadlifts (60% = 120#)
    30 Squats

    T = 21:06
    3 minutes slower than my last go at it, but I was on the paralette bars last time. My ring dips were slow but the deadlifts were the worst part of this wod!

  2. Chris S

    gooodmorning crossfiters!

    WU x 2
    cleans – up too 185 for 5… gotta straighten out the arms… old habits die hard i guess…

    21 pullups
    21 dips
    15 Dlifts @ 225
    and 30 squats

    happy monday everyone

  3. Shannon

    Mobility
    WU x 2
    Strength: OHS X 5
    15-25-35-45-55-60

    3 rounds:
    7 Muscle-ups (Scaled: 21 pullups- medium yellow & 21 paralettes)
    15 Deadlifts (105#)
    30 Squats

    Time: 9:59

    Would like to start practicing dips with the bands so I can try them out in a workout. Also, I am having a hard time figuring out which band to use for pullups in workouts.

    Overall, great WOD 🙂

    1. Use a thicker band in the WODs then for the warm ups. From there worked your way down in band size.
      Ex
      med band warm up -> large band wod
      small band warm up -> med band wod
      1 warm up round with band and one with out -> med band wod
      no band for warm up -> no band/ or keep the med / small band close by for the wod.

      Personally I worked my way up to do 10 strict pull-ups without the band for a week or two before I started completing the wods without the bands. It’s something that takes time, that’s for sure.

      It worked for me, but I’m not saying it’s the right/only way.

      1. Shannon

        Thanks Trent. That’s what I have been doing but it always depends on how many we are expected to do. I’ve had WODs that I use the medium band and it’s too easy but have also had the opposite happen. I now set up two so I don’t get mad mid-wod. Thanks for the advice 🙂 great job today. Hope your hand are better.

  4. Cheyenne

    Practiced pullups with black and green bands

    Strength: Back Squat
    75-80-90-95-100 (5’s)

    WOD:
    3 Rounds:
    21 Ring Rows
    21 Paralette Dips
    15 Deadlifts 115#
    30 Squats
    Time: 18:48

  5. Great picture of Natacha! 🙂

    WU
    Strength: Push Jerk x3
    45-50-55-60-65

    WOD:
    3 Rounds:
    21 Ring Rows
    21 Paralette Dips
    15 Deadlifts 75#
    30 Squats

    Time: 12:28

  6. Heather (Mum)

    WU X 2
    Strength X 1
    Overhead Squat
    20-25-30-35-40-45(F)
    WOD
    3 rounds
    21 pullups
    21 Paralette Dips
    15 deadlifts 75
    30 squats
    Time 16:04 PR of 3:36

  7. WU
    Strength: Push press
    3x 95-95-100-115-130

    WOD: (scaled)
    21 pullups & 21 ring dips (small band for ring dips)
    15 Deadlifts (60% = 115#)
    30 Squats

    T = 18:14

    Could have had a bit faster time but I’m a wimp when it comes to hand “injures”. I made Elba run and get tape on Saturday when a chunk of skin ripped, and I only had 5 reps left for pull-ups. Today 10 reps in the first round of pull-ups and another chunk ripped, but no Elba..haha.

    On a side note/while I’m confessing my wimpiness, I am one hurting unit. I have a unexplained gash on my left wrist from Friday’s WOD, bruised my left knee cap from Saturday’s lunges, and more bruises to come on my left hip and right elbow from playing touch football yesterday. I never felt more alive…

  8. Andy

    WU X 2

    Strength X 5
    Front Squat: 95-115-125-145-160

    WOD – 3 rounds
    -21 pull-ups (medium yellow band)
    -21 Paralette Dips
    -15 deadlifts 125#
    -30 squats
    Time 14:30

  9. Jamie

    CFWU x 2
    Strength – Back Squat x 5
    155-165-185-195-220

    WOD – 3 Rounds of
    21 pullups & 21 ring dips 1 yellow first two rounds, 2 on the last
    15 Deadlifts 225#
    30 Squats
    Time: 13:38

  10. wu x 2
    strength – Front squats x 5
    135, 155, 175, 185, 195×3

    WOD : 3 rounds
    -21 pull ups
    -21 Ring Dips (yellow band)
    -15 dead lifts 185#
    -30 squats

    Time 16:24

  11. Michelle

    Shoulder press X1 45-50-55-60- 65(F) Matched old PR

    WOD
    3 Rounds of
    21 pull-ups (green band for 2 rounds; + skinny band for 3rd) & 21 paralette dips
    15 Deadlifts 135 lbs
    30 Squats

    17:42

  12. Guy

    CFWU x 2

    Shoulder Press
    5×95-5×105-5×115-5×130-5×145

    WOD: 2 Rounds of

    7 Muscle up
    15 Deadlifts #205
    30 Squats

    Time: 14:20 Did only 2 rounds since it was my first wod in three weeks. Man Cold!

  13. WU x 1

    WOD: 3 rounds
    – 21 Pullups (medium large band)
    – 21 Paralettes**
    – 15 Deadlifts at 95#
    – 30 Squats

    Time: 14:30

    ** First 17 reps were ring dips with a medium small band. Just couldn’t get myself up anymore so I switched to paralettes. First time trying ring dips in a WOD.

  14. Tim

    WU X 2

    Strength X 1

    Cleans: 135-155-175-195-215f-215f-215(pr)

    WOD – 3 rounds
    -21 pull-ups (red band)
    -21 Paralette Dips
    -15 deadlifts 205#(for some reason did 21 in the 1st round, brain fart I guest)
    -30 squats

    Time 17:34(pr by 45 sec. even with the extra deadlifts)

  15. Strength
    HSPU
    9-9-9-9-9

    Deadlift: build to 225#

    WOD
    “Grinder”
    3RFT
    7 MUs
    15 Deadlifts @185# (60% of 310# 1RM)
    30 Squats

    Time: 12:27

    MUs really slowed me down – had to wait 30secs in order to get one in end of round 2 and all of 3!
    Welcome to the group Krista !! U did great :)!! And nice to see ya Tony V. From CFF!!

  16. Tracy S

    WUX2
    Strength: Deadlifts
    95×10 – 115×5 – 135×1 – 155×1 – 165×1 – 175×1

    WOD: “Modified”
    3 Rounds:
    – 21 Ring Rows*
    – 21 Push Ups* (knees)
    – 15 Deadlifts (110#)
    – 30 Squats
    Time: 18:45

    The ring rows are definitely deceiving… started out 5 at a time, then was lucky to do even 2 in a row. (Modified does not = easier!)

  17. Strength Deadlifts
    3 x 95-105-115-125-135

    WOD
    Scaled
    21 Pullpups
    21 Ring Dips (skinny band)
    15 Deadlifts @ 95#
    30 Squats

    time= 17:25

    5 min slower than May- However no bands this time, dips on rings and almost doubled my deadlift weight! 🙂 Welcome Krista!

  18. Kerri

    WU X2
    Shoulder press X3
    45-50-55-60-65-70(f)-65×3 -65×3 (worked on form…one side keeps going up better, making my back twist a bit)
    WOD
    3 Rounds of
    21 pullups & 21 paralette dips
    15 Deadlifts 110 lbs
    30 Squats

    Time: 18:48

  19. WU x 2
    Strength: Push Press
    5x 45
    1x 95
    1×135
    1×155
    1×185
    Failed 200.. Next time.

    WOD: (scaled)
    21 pullups & 21 ring dips (small band for both)
    15 Deadlifts (60% = 155#)
    30 Squats

    Time = 18:42

  20. Gabriel

    WUx2

    Strength – Push Press X1
    115-125-135-145-155-165(PR)-170(PR)

    WOD
    3 Rounds of
    21 Pullups
    21 Ring Dips (yellow band)
    15 Deadlifts 225#
    30 Squats

    Time: 20:23

    The ring dips where brutal. Was so tempted to go with 2 yellows but happy i stayed with the 1.

    Way to go Mario on joining the 400 Deadlift Club!

    Great job 6:45 group!

  21. Mario

    WUx2, added [email protected]#

    Deadlift 5RM
    185, 205, 235, 275, 295 (5RM PR) then… was feeling lucky…
    405×1 (PR) … *happiness*

    WOD (sub MU for 21 pull-ups+ring dips) = 23:41

    Man, I am drained. I need to do these kind of workouts to get better, but geez I wish I didnt need to. Ring dips slowed me down a bit, as I figured they would, but not as bad as before. Also, no back problems! Small victories 🙂

    Good job everyone, kudos to all who muscled it up!

  22. Heather S

    WU x 2
    Shoulder press 1’s
    50-60-70-80-85

    WOD
    3 Rounds of
    21 Pullups (small blue band)
    21 Ring Dips (purple band)
    15 Deadlifts 130#
    30 Squats

    16:56

    That was tough and seemed to go on forever, but glad I stuck with the smaller bands. Some really impressive times all around!

  23. Marcel

    WU x 2

    Strength: Shoulder press x 3

    85-95-105-115-125

    WOD: (scaled)

    21 pullups & 21 ring dips (1st no band, 2nd yellow, 3rd 2 yellow)
    15 Deadlifts 225 lbs
    30 Squats

    T = 20:26 (PR 4:21)

    What a tough WOD! I was totally gassed at the end, took me 15 minutes to start feeling normal (if there is such a thing). Great race at the end Bender 🙂

  24. Hannah

    wu x 2

    push jerk X 5: 45, 55, 60, 65, 75 – Thanks for coaching tips, Mark.

    Last time I did this wod in May, I had to do the last 2 sets of pull-ups on rings. Today I did all of them with the thick band, and my times was shorter, 17:17 vs. 18:37. Unfortunately I forgot to write my deadlift weight last time but today it was #115.
    Also during warm up I am using the red band now. Slow & steady progress.

  25. WU x 1

    WOD
    3 Rounds of
    21 Pullups
    21 Ring Dips ( 2yellow band)
    15 Deadlifts 155#
    30 Squats

    Time: 19:01

    Then went to kickboxing and did… 4 rounds of sparring, 5 rounds on the bag and combinations…

  26. Krista

    WU x 2

    Shoulder press x5: 35, 40, 45, 50, 55

    WOD 3 rounds
    21 pull ups (med & sm band 1 round, lg band 2 rounds)
    21 dips
    15 deadlifts 65lbs
    30 squats

    Time: 14:45

  27. Bender

    MOBILITY
    WU X 2
    Strength: Back Squat, 3 x 110-120-135-155-175

    WOD @ 200 lbs and using purple band for ring dips: 20:19.

    Great Work Guys, welcome to the crew Krista!

  28. Mel A

    WUx2
    Strength: Front Squat x5
    45,55,65,75,80

    WOD
    3 Rounds of
    21 pullups & 21 paralette dips
    15 Deadlifts 90lbs
    30 Squats

    Time: 18:17

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