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 thoughts on “Grinder”

  1. 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. 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. 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 ๐Ÿ™‚

    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. Itโ€™s something that takes time, thatโ€™s for sure.

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

      1. 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 ๐Ÿ™‚ great job today. Hope your hand are better.

  4. 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! ๐Ÿ™‚

    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. 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 Saturdayโ€™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. 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. 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

    1. Awesome work girl! Loved that you were there during the beg. of my class! Miss working out with you.

  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. 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. WOD at 225# but not full lock out on the MU’s -> 12:46

    Gonna practice the full lock out MU this week

  13. 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!

  14. 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.

  15. WU X 2

    Strength X 1

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

    WOD โ€“ 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)

  16. 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!!

  17. 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!)

  18. 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! ๐Ÿ™‚ Welcome Krista!

  19. 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

  20. Grinder (Rx’d):
    3 rounds..
    7 muscle-ups
    15 deadlifts (225#)
    30 Squats

    Time —> 13:37 (PR)

    Had 14:31 last time with 205#.

  21. WU x 1

    nso strength – express class

    WOD
    3 rounds:
    21 pullups
    21 paralette dips
    15 deadlifts (135#)
    30 squats

    Time: 16:11

  22. 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

  23. 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!

  24. 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 ๐Ÿ™‚

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

  25. 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!

  26. 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 ๐Ÿ™‚

  27. 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.

  28. 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…

  29. 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

  30. 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!

  31. 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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