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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 07-30-2005, 07:59 AM   #1
Troy Archie
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Location: Edmonton  Alberta
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The 30 MU benchmark sub is 120 pulls/dips, now can you mix up the dips and pulls moving between the two or is it recommended to get the pull-ups done before starting the dips?
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Old 07-30-2005, 08:16 AM   #2
Chris Kemp
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Troy, this question occurred to me too so I went back to the previous times this WOD was trotted out and it seems that it should be 120 pull-ups then 120 dips. TBH I was just glad there was no further multiplier for doing bar dips instead of ring dips.

That said, this is just as moddable as any other WOD. If you feel like getting a bit more cardio action by bouncing back and forth with minimum rest then go for it. Either way you will not get off easy, just be sure to note down what you did for comparison purposes next time.

cheers, kempie
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Old 07-30-2005, 09:06 AM   #3
Eric Moffit
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you could do all the pullups first then the dips. or even some fraction of the total, say, 20, pullups then dips...repeat. i would probably do it 5 or maybe 10 of each at a time. reason being, each muscleup consists of a pullup portion into a dip portion...not 120 pullup portions and then 120 dip portions. actually, since the muscleups would be done one at a time, you should probably do 4 pullups then 4 dips if the conversion factor is 4:1. regardless, its much easier (math-wise) and more fun to just get some of Tyler's rings and do the 30 muscleups. 30 is a much easier number for my brain to handle.
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Old 07-30-2005, 10:01 AM   #4
Tyler Hass
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I know 120/120 is the standard sub. But you might consider 2 false grip pullups on rings and 2 or maybe 3 ring dips as a better progression towards a muscle-up. The false grip is essential to success in muscle-ups for most people.
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Old 07-30-2005, 06:18 PM   #5
Jim Aldridge
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Location: Memphis  TN
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Just got my first very ugly muscle up yesterday after alot of grunting, straining, profanity,etc.(and that was just ONE) Now this; almost seems cruel. Why not just give me a nice paper cut and pour lemon juice in it!
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Old 07-30-2005, 09:53 PM   #6
James R. Climer
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Location: Paso Robles  California
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Mr. Aldridge,

I'll just give you a big, hearty e-Slap
on the back, say congratulations, and
suggest that you go get two-in-a-row next.

It's all in the false grip.
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