CFWUx3 sub 1mu for pus/dips
Strict: 3+2f / 4 / 4 / 4 / 4
Kip(same rd) 4 / 3 / 3 / 4 / 3

Imagine mixing the VLCD and CrossFit methodology and it's effect on T2D.

I had to listen to the video 3 times to fully grasp the concept.  This is a good one. Thanks. 

subbed 1 45# pull-ups + 1 45# dip for MUs

6+7+7+6+6 = 32

7-7-6-6-5

6-8-9-8-9 kipping muscle ups

10-6-5-6-6= 33 (first 6-7 no lockout due to weird shoulder pain)

Ring Muscle up 
11 - 10 - 9 - 9 - 5

6, 8, 10

M/ 45/ 135 lbs
So I FINALLLY did this yesterday morning. I ran my dog in the woods for a nice long 5K ish run and jog and when I got back I figured why not bang this one out since it's almost all upper body and different.
I have not done ring MUs in a long time so wanted to give it a try.
My iPhone bonked out after the first round, so I ran back home and borrowed my kids. I wanted to wear earbuds while doing this but it was fine.  A bit buggy but that just kept me walking around in the rests.
Rd 1: 14 (I did 7 round of 2s)
Rd 2: 15 ( I tried 5 rounds of 3s)
Rd 3:  14 (did the same as rnd 2 but failed on my last rep)
Rd 4: 13 (I did the same as last 2 rnds but  I failed again)
Rd 5: 13 (I went for couplets and quick rebounds but I failed 2 times)
total of 69 reps.
Actually my back felt fine, but my wrists were really sore and get beat a bit. I do try to use a false grip. I was strict and not kipping but there was a bit of motion at the top just locking and coming down. 
Well, for me, I was a definitely tired or drained later on in the day, but 69 MUs is a bit especially considering I ran for about 3 miles and I also did yard work, so understandable. I did almost no real warm up and post stretching which I'm big on, but wanted to be done. I did this outside off a basketball hoop and across the street. I love working out outside. not as serious and more fun. 

kipping MU mixed in to mowing the grass today.  not strict, not as written, but go some work in.

12 reps rx

No MU in the tank today so sub 3 pull-up/3 ring dip instead; first two rds were strict then kipping in last 3 rds.  Rd 1: 4 sets exactly; Rd 2: 1 dip shy of 2 sets; Rd 3: 3 sets exactly; Rd 4: 3 sets + 3 PU; Rd 5: 3 sets exactly.
Finished w/ GHD: 3 sets of 6 and med ball s/u: 2 sets of 10

10,10,8,8,6 
Total 42 
As prescribed 

7-7-5-3-4 = 26 total reps 
Rx

Would love to know the level of activity of those involved in the research. Should be interesting to know if the VLCD supports or not high levels of activity. Very interesting stuff, nonetheless. Thanks for sharing.

43/6’3”/200
No rings or dip so alternated singles of strict ctb and strict hspu
30 rounds in about 14 minutes

Used a black band: 60 reps
10-13-13-12-12

Total Bar Muscle-ups: 38reps

Scaled to Muscle up from seated on floor 33 reps (7-8-7-6-5)

34 bar mu, not strict. Got several consecutively for first time.

Bar MU’s
16
13
14
11
10

64 total 

Rx: 7-7-8-7-6

Much better than I expected, though my transitions were getting ugly in the last 2 rounds. Lost a fair amount of skin on my left hand, but that always happens to me with high rep false grip.

30 rx
9/7/5/6/3

5 rounds for reps of:

2 minutes of strict muscle-ups
3 minutes of rest
(20/20),(20/20),(15/15),(15/15),(10/10)

Pull-up/Dip

5, 10, 8, 8, 7
42/1.78m/77kg

I did more of a dynamic, kipping-style muscle up off a box or to a low bar to practice the transition and movement. Maybe it would have been more productive to do strict pull-ups and dips?

5 x 4 x 4 x 4 x (off box) and 9 (lower bar)

post-jam: was some strict pull-ups and bar dips

6-5-5-3-2

First ever ring muscle up.
Kipping of course.
3-4-2-0-1

Did this workout but each 2min of work I did the progression steps to strict mu. Last round did 2 complete strict mu 

2 mins of alternating
5 Strict pull ups
5 strict ring dips
2 1/2 mins rest

15/15, 15/15, 15/15, 13/13, 14/14
72 pull ups + 72 ring dips

M/6/190/51

Had to do kipping BMU’s
6/6/7/6/6 

4 rounds. 2min on/3min off.
Alternate between 5 pullups and 5 dips.
Total reps: 55 pullups and 50 dips.

Chest to bar 
14
14
12
11
14

65

9/9/9/8/7 = 42 Rx

56 jumping

50 reps Rx

M/44/6'2"/180#

From @amrapmentality
4 RFT 
300m row
30 ground to overhead 45/35 plate
30 overhead lunges 45/35 plate
I used 35# plate time 18:52

Can't muscle up yet. Subbed in 1min chest to bar pull ups and 1 min ring dips.

Didn't count just kept going until form broke then jumped back on after resetting myself. 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   55 reps

(12-11-11-11-10 reps)

Went off script.

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

As rx’d, 22:30 (PR).

Had hoped to do this in about 20 minutes.  Felt good through the first couplet.  Rows at ~1:55 pace.  Broke HSPU 10-5-5 each round.  Just got smoked in the second couplet.  Both thrusters and L-pull-ups took longer than anticipated.  Thrusters 10-5-5 and 9-6-5.  First round, shoulders were tired coming out of the HSPUs.  Second round, shoulders felt better but I was dying.  Tried to do L-pull-ups in sets of 5, which worked until middle of the second round.  Had to go to singles at the end.  7 ½ minutes better than last time (10 years ago).  Holy smokes, 10 years!

5 Rds
2mins AMRAPs
5 pull-ups
5 dips (btwn stools)
Rest 3mins

15 pull-ups/15 dips
15 pull-ups/13 dips
17 pull-ups/15 dips
18 pull-ups/15 dips
17 pull-ups/15 dips
(82 pull-ups/73 dips)

4-3-3-3-3
15 Rx

57/168

subbed 2 chest-to-bar pull-ups and 2 hand release push-ups for each MU.

8-8-8-8-8

Rounds 1-4 got #4 muscle ups and round 5 #3 muscle ups 

Total: 30 muscle ups( not strict) 

Kipping
1 min rest
4
4
3
4
5

1 ronda 4 repeticiones 
2 ronda 5 repeticiones 
3 ronda 7 repeticiones 
4 ronda 7 repeticiones 
5 ronda 4 repeticiones 
Total..... 27 repeticiones 
Y la mano abierta 😬

1) 7
2) 9
3) 11
4) 11
5) 12
i do BMU because we don´t have rings in this box 

75 pull-ups, 75 ring dips, mostly strict

5 rounds of 7-5-3 pull-ups/dips

where did my MUs go?

13 Rx

4 - 3 - 2 - 2 - 2

I was going to do a max-string of kipping MUs at the end but pecs were toast

scaled to strict C2B - 96 total
1-22
2-18
3-16
4-20
5-20

2 mins of alternating
5 chest-to-bar pull-ups
5 ring dips
3 minutes of rest

Totals:
20/15 - 20/15 - 19/15 - 19/15 - 19/15 = 97 C2B + 60 RD

I’m going to do the strict muscle ups on rings but with heels on a box to reduce wait and provide something to push off if necessary. For me the pulling power and transition are the weakness. The dip is the easy part. 

25 reps Rx
7 - 7 - 4 - 3 - 4

5 min toenail ring muscle up attempts.
10 min EMOM of 10 strict ring rows EM with horizontal body, alternating pronated and supinated grip.
2 rounds of: 800m run, 30 wall ball shots w/ 14 lb. to 9 foot target.

안양공식인증지부 크로스핏힘
1R 1 + 2R 1 + 3R 1 + 4R 0 + 5R 1 = 4reps
강경택 45세/180cm/90kg

Here are some thoughts on this workout and scaling:
I expect higher level athletes to accumulate a high volume of reps. I could be wrong, but I could see some athletes accumulate 40-50+ reps. I will utilize movement modifications, for my athletes, that keeps their movement strict. For athletes that can do some strict muscle-ups, but cannot achieve more than 3-5 reps each round, I may have them accumulate a designated number of reps or attempts each round before moving to a challenging movement modification for the remainder of the round.  
The main muscle-up scale will be to perform a low-ring muscle-up drill where athletes keep their feet on the ground and straighten the legs, with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. This movement seems easy at first glance, but, when performed in a controlled fashion, it can provide a pretty significant challenge. The difficulty of this movement can be further increased by elevating the feet on a box.
If an athlete cannot perform muscle-ups with straight legs and feet on the ground, I will opt to have them perform rounds of 5 false grip ring rows and 5 scaled ring dips for the two minute duration. I typically have these athletes perform a leg-assisted muscle-up, but I am going to change things up with the ring row and dip combo today.

"Small sample size". Is it really a limitation here? I'd suggest not. The study shows that the intervention was effective in 29/30 participants. And the one for whom it was not effective did not comply with the study protocol. So that's 100% effective for people who follow instructions. How many more participants would be needed to make the findings definitive? 10? 20? 100? 1000? It's like asking how many apples did Newton need to see fall from his tree to prove universal gravitation. How many smokers need to die of lung cancer or heart disease to prove the link between smoking and premature mortality? 

Based on fundamentals of inferential statistics and probability theory (e.g. the law of large numbers), I'd suggest that we can be quite confident that this study's results justify conclusions that have better than chance predictive value. Reducing calories is an incredibly effective treatment for type 2 diabetes. 

Intended Stimulus
. 
High Skill + High Volume = Sneaky Intensity.  Today is all about working hard, and focusing on quality of movement. Your brains and your body will get a good dose of awesome. Today scaling is very, very important. Whatever you are doing we want to preserve the following things: 1) the specific movement pattern (muscle up); 2) strictness; 3) integrity of movement at high reps. It will be hard to estimate your capacity in this movement, so have scaling options ready in case on your third round you cannot really do any more reps. If in the 1st round, you get 10 reps, but in the 4th and 5th you are fighting for 2,  it will be almost certain that those last reps will be on the shitty side, and you will be taking way too much rest. Scale! If you don't have a strict muscle up on the rings yet, you can still achieve the stimulus we want if you select the right drills. Below are some options that I think will do the trick, but make sure to check @pamelagnon's youtube channel for even more ideas. 


WORK HARD!


OPTION 1
2 minutes of strict muscle-ups
3 minutes of rest
2 minutes of strict ring pull-ups + strict ring dips (any combination you want)
3 minutes of rest
2 minutes of box strict muscle-ups
3 minutes of rest
2 minutes of toenail muscle-ups
3 minutes of rest
2 minutes of band muscle-ups




OPTION 2
2 minutes of strict ring pull-ups
3 minutes of rest
2 minutes of strict ring dips
3 minutes of rest
2 minutes of box strict muscle-ups
3 minutes of rest
2 minutes of toenail muscle-ups
3 minutes of rest
2 minutes of band muscle-ups




OPTION 3
2 minutes of toenail ring pull-ups
3 minutes of rest
2 minutes of toenail ring dips
3 minutes of rest
2 minutes of max accumulated support hold
3 minutes of rest
2 minutes of baby muscle-ups
3 minutes of rest
2 minutes of ring rows

Champions Club Scaling Notes

RANT: 
This is a similar format to how I’ve been treating the max effort days, except we’ve been doing tons and tons of rounds. The set rest means there’s intended to be a stamina factor… which also means that this workout is for athletes with an elite level of gymnastics strength. I am not included in this mix, so instead of doing modified versions of this, or even kipping ones, I’ll sub strict burpees (strict push-up, feet together) for this. Then I’ll practice the muscle-ups either before or after.

I SHOULD TRY THIS RX’D IF:

ORGANIC SCALES:
Strength — as is, just double or triple the rest
Stamina — unless you’re in that muscle-up club, try two rounds each of pull-ups and dips — 2 mins on, 3 off,
Endurance — the burpee scale in the rant would be good, just don’t be as strict on the push-up and add an extra minute of rest
Flexibility — put 15 minutes on the timer and practice muscle-up transitions. That is a deep dip that needs to be primed.

NEUROLOGICAL SCALES:
Coordination — as is except kipping muscle-ups instead of strict
Accuracy — put 15 minutes on the clock, mix kipping and strict muscle-ups, and make it a goal to fail the least amount of attempts as possible.
Agility — do sport-specific practice then do this after. Or before.
Balance — spend some time at the top of the muscle-up to work on ring support

GROUP VERSION:  
Check the rant, or do a 20-min. team workout where one partner does a 200m run while the other practices muscle-up transitions.

WARMUP:
Either use this as a 15-minute warmup if you’re behind in the cycle and need to catch up, or take the time to practice a lot of things you suck at.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  2 as written because it’s going to be a lot of down time for people. 5 with the burpee sub