Commit to your health and really push yourself today!

Posted on March 31, 2011 by Allison Bojarski

Friday 110401

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 100326.

We’ve decided to start posting warm-ups on the blog along with the WOD. Enjoy!

Take your pick from the following options:
Bench Press 1-3 sets, 8-12 reps
Behind the Neck Press 1-3 sets, 8-12 reps
Bent over Rows 1-3 sets, 8-12 reps
Curls 1-3 sets, 8-12 reps
Lying Tricep Extensions 1-3 sets, 8-12 reps
Squats 1-3 sets, 8-12 reps
Calf raise 1-3 sets, 15-20 reps
Crunches 1-3 sets, 8-12 reps

I’ve also decided to offer girls’ links and guys’ links along with general links each day, since a woman’s fitness needs are so different from a man’s.
For the ladies:
Pink vinyl dumbbells
Tracy Anderson Method
Physique 57
Lengthen and tone with Pilates!
Who needs a facelift when you can do face exercises?
For the men:
12-set arm blitz
Achieving the d*ck of death
For everybody:
The Ornish Diet
Our top 8 stability ball exercises
Why the vegan diet is best

Starting today, April 1st, we’re proud to sell Powerthirst:

Coach Court show us why the preacher curl is in every real man’s training arsenal:
Court goofing around with curls

  • http://allisonbojarski.tumblr.com Allison Bojarski

    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
    or
    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
    or
    2/1 ratio seated muscle ups
    60 seated muscle ups

    Pack:
    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.

    Puppies:
    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.

  • Carolle

    Awesome – Thanks for my laugh of the day!! I’ll bet it didn’t take too much research to find all those gems. LOL

  • Lisa

    I wish the 30 muscleups was an April fool joke too………… ;)

  • Jai

    For those who want a simple but effective prank: If your colleague uses a PCs (not Mac), wait until that person steps away from the desk. Press Ctrl Alt and any arrow key except up. This changes the rotation of the monitor, so the display is sideways or upside down. You can reverse it by pressing Ctrl Alt and the up arrow. Enjoy.

  • Jenny A

    I think I left my droid on the floor somewhere. Would someone mind putting it behind the desk? Thanks!

    Games WOD 2
    8 rounds + 3 DL, Rx’d

  • Richard

    Did the Sara Scale: 60 strict pull-ups, 60 strict ring-dips. Only got 25 pull-ups done strictly, and all my ring-dips were banded. Time: 16:30.

    Thanks to Jamie for the encouragement!

  • Sam G

    Man calve raise, I got to get back on that.

    Court it looks like your arms are going to explode with them curls.

  • Amarides Montgomery

    10:33
    Scaled with 60 pullups (thick green rubber band) and 6 ring dips (using a navy blue rubber band)

  • Manny A

    15:00
    Scaled 60 pull ups (banded) 60 ring dips (banded)

  • Eric

    LOL I totally forgot this was April Fool’s today…nearly dropped my coffee at work in shock

  • Bob C.

    Careful you don’t get a bunch of people from the local globo gym showing up at the box now that you’re finally doing “normal” workouts!

    I am so itching to get back into the box. Hopefully next week. I continue to work around an injury that is beginning to feel healed up.

  • kevin p

    Its about time curls came up. Got to start prepping for the shore.

  • http://wodalmighty.blogspot.com Reis

    I have a question re: rest days. Can the WODs be posted at a similar time of the evening to the main site? I only ask this because I have a newfound addiction to Mobility WOD. On mainsite WOD days I can do appropriate mobility work the night before, as the WODs are posted at 8:00 PM.

    Are the rest day strength workouts programmed ahead of time? If so it would help with both mental and physical preparation to know them as early the evening before as possible.

    Of course I’m being a bit selfish here because I get up pre-dawn to make the 7:00 class. I missed back squats yesterday only because I didn’t know they were happening.

    No big deal either way, but it would be helpful in my case…

    • http://allisonbojarski.tumblr.com Allison Bojarski

      Reis, I do try to get these posted around 8pm the night before whenever possible.

      I can tell you this much: we cycle through the same series of WODs on Rest Days, going exercise by exercise (i.e., 3 or 4 back squat days, 3 or 4 jerk days, 3 or 4 clean days, etc.).

      Hope that helps.

      • http://wodalmighty.blogspot.com Reis

        Allison:

        Thanks for the info…

  • Thor

    Well, Powerthirst has to be better than the Elations shit we once tried to sell…

    • http://allisonbojarski.tumblr.com Allison Bojarski

      Justin, I had forgotten all about the Elations days! Thanks for the reminder.

  • craig P.

    Muscle up’s with a small blue band.

    Open wod #2 i think I did 7 rounds 9 deads and three push ups.

    Thanks to Court for judging and everyone who had fun with Azure today!

  • http://allisonbojarski.tumblr.com Allison Bojarski

    To all of you who enjoyed today’s prank post, glad you did! And feel free next year as April Fools 2012 approaches to send me any articles or videos that you think would be worthy of inclusion.

  • Jeff

    30 bar MUs (may have done 33)
    5:03
    3 x 5, then 5 x 3

    • http://jimherrold.com jim

      i like this variation.