are we human or are we gymnasts

_rounds for time;
7 muscle ups

BWT - below 140# - 8 rounds
BWT - 140-160# - 7 rounds
BWT - 160-180# - 6 rounds
BWT - 180+# - 5 rounds
BWT - below 130# - 5 rounds
BWT - 130-160 - 4 rounds
BWT - 160+# - 3 rounds

post BWT and time to complete required rounds to comments
arms at full extension at top and bottom of muscle up, crown to floor for HSPU

post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/45g carb
below 8% - 30g prot/60g carb

post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone


Brent Maier said...

Someone keep a close eye on Gord today! :)

Gord said...

I am going to eat all night so I can make the 5 round weight. Then paint a toe nail after round to ensure my numbers are correct.HA

Michael FitzGerald said...

Who's painting your toes Gord? Laura? You can't reach them.

bso said...

Hi Coach,
My bwt is 180+, how many rounds am I aiming at today? I'm training at 12:30 your time.

Last workout before games!!!

OPT said...

bso, do 2 rounds...ensure perfect form and good speed
all the best

Garage Crossfitter said...

Good luck BSO

Ryan G. said...


Got back yesterday. Now I'm off for a 48 hour shift at work, Yaa!. Back on track for Saturday. (If things go well today I may be able to sneak this one in.) Looks like you guys have been having some fun. =)

Hixy said...

First MU today!

First workout with MU's for me, so had to sub due to lack of strength. Did 3 pu's and 1 ring dip for every mu. Ring dips are still hard for me.

Weight: 150#
Rounds: 7
Time: 30:00

First two rounds of HSPU with good form, last sets didn't go crown to floor, but only half-way or so. Didn't have the strength.

I managed to tore up my hands pretty bad (somewhat like the pictures shown from death by pu's) with the 147 pull-ups. Do you guys somehow prevent this from happening or just ignore it?

First muscle-up, so I'm happy with that!

Good luck with the qualifiers, bso.

tania said...

yeah! I thought I might have to miss this one due to some new Glute Ham benches coming in to the new gym today, but can't miss mu's & handstand pu's! Wait, I just forgot about all those ring dips- this might be harder than I thought.

Katrina, my hip injury was kind of a freak occurrence. Definitely acute and not chronic, and hopefully short term. I think I just strained the head of my bicep femoris where it attaches to my pelvis, possibly doing fast air squats (??!!!). I've seen some hip issues in female CrossFitters, but mostly related to chronic inflammation, arthritis and such, and CrossFit seems to do more help than harm for these ladies.

Gord said...

BWT 152


Geoff Aucoin said...


5 rounds in 15:16

Felt really good, definately could have been in the low 14's if I timed it better, all HSPUs unbroken. Rings turned out @ bottom with straight arms, no drop away reps.

Geoff Aucoin said...

And good job Hixy!

Rory Hanlin said...

BWT: 226

5 rds Rx'd: 14:25

MU were much tougher due to yesterday's ring dips. On another note, I've inadvertantly lost about 5-7 pounds since the beginning of this year. I don't know what to think of that...

Congrats on the first Muscle Up Hixy!

Brent Maier said...

What's the consensus on the completion of a muscle up for todays workout. Let's assume you are taking them one at a time. Full extention at the bottom, pull and press to full extension at the top. From there I would typically lower to where shoulders hit rings, then drop.


Sweeney said...


In my previous discussions with Coach, he sz the starting point is full extension at the bottom with hands facing outward and full lockout at the top. That is one complete rep. You don't have to lower yourself to any point; drop from the top if you wish.

rwcorson said...

Finally found a groove with these 2exercises together.
I pushed the MUs hard, they felt good. HSPU were good and as fast as I done them. Now I need to push for more multiple reps.

rwcorson said...

BWT-178#, 6 rds.

Rob Sifton said...

BW 148 / 7 rounds

Things were going well until round 4.
Failed on 3 HSPU and the 3rd felt something not very natural happen in my shoulder. Popping and pain.

Decided that maybe today is not the day. Hate giving in. But to blow out the qualifier would not be any better for me.
It was 19:29 to that point, which looking at the other times I was going to take a long time.


rwcorson said...

Brent and Darren,
The last time we did the MU, the same sort of questions came up.
Darren is correct, but if you aren't able to do a full hand turn out at the bottom, then you should do what you able to do. Full lock out at the top is required no matter what position you start in.
It would probably be a good idea to include your ROM in your post.
I did full hand turn out at the bottom every rep and only dropped off the rings after my feet hit the floor.
Nice work Mr. AUCOIN & Rory!

Chad Action Brandt said...

HSPU are coming along!
Muscle-ups were great until the fourth round and I had to start breaking them up into triples, doubles then singles.
I do not drop from the top because I don't wear shoes, "hey I want to be as light as landing hurts my feet".

Chad Action Brandt said...


BWT today 184
5 Rounds = 13:09

Lauren said...

Apparently I'm human. Was aiming for 4 rounds, jumping muscle-ups and HSPU to 1" foam.

Had to adjust ring height half way through, which lead to a downhill spiral.

Head wasn't in it this morning, due to sickness or the combo of my most unfavorable exercises. Perhaps both.

Managed to finished in 30:53.

Time to rest up and get ready for the wods this weekend!!

Gord said...

Good luck again BSO. I'll try to follow the results on line if they are available. Is BSO your initials or business name?

deejay said...

24:58 - MU's felt good, first round strung 6 together and did mostly doubles untill the fifth round. HSPU's were all singles after the first round, these are really bad for me...

Sam Edwards said...

5 rds. 16:30

hand stands were awful, if thats even what you would call what i was doing. ha. long ways to go there. head was still a bit above ground.

Michael FitzGerald said...

5 rds - 13:20
minus $10.

Michael FitzGerald said...

Oh yeah, had to do the last round with jumping MU's. Just too fatigued.

This has been a bad week for me.

Hoping for deadlifts and 5k next week.

Sweeney said...

BWT: 155lbs

7 rounds


Could have pushed the MU's harder but I failed a few early on and it got into my noggin. I finally convinced myself to force my head through the top.

Despite the time, this WOD was a huge confidence builder. Looking forward to the next MU WOD.

Trevor Salmon said...

how many rounds did Hannah have to do?
She looked like she had a good kip going.
I have been watching from the sidelines lately as my focus has shifted back to the 100m and 200m sprints for the outdoor track season.
Good luck and work hard

Jefff said...

Bwt - 166 lbs
6 Rounds

tania said...

BWT = 110 lbs

5 rounds

the MU strategy was a steady pace of singles (dropping from the top to eliminate the negative) with 5 breaths between each one. HSPU's were mostly kipping but full rom - 5/5 for the first 4 rounds, round 5 was 2/2/2/2/2.

Brent Maier said...

Time: 17:24 (1:06/3:35/4:04/4:11/4:27)

All MU's were singles. First round of HSPU's were straight through. All other rounds of HSPU were in 2's and dwindled quickly to 1's the rest of the way. Tabata's broke me down, Ring dips the 2nd day destroyed me, and today I spent more time picking up the pieces.

Saturday I plan on attending the Front Range Crossfit mock regional qualifier event. I'll get a chance to compete in the event with an assigned judge.

Amazing cycle this go around! Great job everyone.

Michael FitzGerald said...

I was there for Sweeney's WOD. It was great to see him pick himself up after failing on so many MU's, then that quick bathroom break to cry it out for a bit really help. Followed by a nice big hug from Me and Trev.

Michael FitzGerald said...

23/7 =?? per round
13/5 =?? per round
I'm not very good at math Sweeney.

Anonymous said...

okay, little frustarted with today, had to sub for the second day in a row, my shoulder is still agrivated and this workout probably didn't help, but I hate having change the rx'd workouts....

so I did 5 rounds as follows:

21 chest to bar chins
21 95lb. push press
10 push ups


Grant said...

BWT 176#
6 rds 21:54
After 1st round singles of HSPU and doubles on the MU until 4th rd

deejay said...

Mike and Sweeny, thanks for the 20 bucks!

unit said...

did the workout from the other day...

15 ring dips
20 alt db snatch
25 du's

8 rounds +15 ring dips + 12 snatch = 507

10min rest

squat - 225 x5, 275 x4, 315 x3, 335 x2, 365 failure

legs didn't have it in me to squat very well... tried to do today's wod afterwawrd... made it through 1 round [of 5, bwt 190] and decided to try it tomorrow...


congrats hixy on the MU!...

Bernie said...

5 rounds
Very sore from tabatas and I suck at handstands

Garage Crossfitter said...

6 rds = 16:52

everything felt heavy today, breathing was fine but i think my new bodyweight 177 is affecting some body weight movements...i am going to adjust a few things in my diet..