CFWUx2 sub 1mu for pus/dips 10 pistols
4r +5mus

Trust your gut feeling and get use to being skeptical. 

subbed:
5 pull-ups, 45#
5 dips, 45#
10 pistols

3 2/3 rounds + 3 pistols

6R +1r. Ring pulls as strict as possible

I was happy to see this article. I quit academia two years ago to start freelance writing and speaking to help educate people about science rather than leave them prey to the Dr. Oz's of the world.

This article pointed out several important issues; one I would have liked to see is reference to the fact that many scientists themselves are calling to get rid of statistical analyses as we know it, citing that it is unreliable and too easy to manipulate (see this article as just one example of a reaction to the "movement:" https://www.the-scientist.com/news-opinion/drop-statistical-significance--scientists-say-65635). If the scientists themselves can't trust the statistics, why should you? 

I do feel that this article has a specific audience though (CrossFitters may be a bit more proactive than the average person), which is important to reach, but we need to reach EVERYBODY. I agree that it is the article authors' responsibility to be clear and to teach, but the unfortunate truth is that their audience is not the average person. Many people -- even with the power of Google -- are going to be scared by all of the jargon that fills scientific articles. I read a primary literature article a few weeks ago for the first time in several months, and coming back to it with fresh eyes made me see why people don't even bother. We need to come up with a better way to help the general public understand science, and I don't believe that is in the primary literature itself. That has an audience, and it's not, nor should it be, the general public. Not to mention the issue of paywalls -- most people aren't going to be able to access a lot of the primary literature anyway.

The question is, what can we do to better educate the general public about science, and equip them with the tools they need to not get caught up in the hype? I don't think there is one clear answer to this. This article is on the right track, headed in the right direction. Bravo.

4+4 rx

7 rds + 3 MU in 8th rd

Used pole for support on full depth pistols.

Couldn’t do muscle ups 
5 x strict pull ups + 10 dips
10 alternating single leg squats 
6 rounds in 10 mins 

10+4 Rx

9+5

Completed Friday but forgot to post

Substituted MU with 5 strict pull ups and 5 dips.  Assisted pistol squats using a 20" seat and alternating legs every 5 reps

11 rds + 5 pull ups

Scaled to at-home-with-a-newborn version
AMRAP 15 of:
10 wall ball
7 strict pull ups

8 rounds even 

Scaled to at-home-with-a-newborn version
AMRAP 15 of:
10 wall ball
7 strict pull ups

8 rounds even 

I really enjoyed reading this article. It gave a nice step-by-step analysis of a currently often-cited study, while also allowng us the freedom of utilizing common-sense, such as "Most of us think that red meat in a lettuce wrap may have different effects than beef Wellington."
Additionally, it pointed out the possible recall errors. Imagine that I asked you to tell me everything you ate this week? Unless you are fasting, you are likely going to make a number of omisions. And we have just learned, that "If there is significant error in the measurement ,,,, you would have to have a very strong RR to be convinced of an effect."
And who knew?: "An experimental scientific paper that has no pictures should be viewed with suspicion." I thought I just wasn't smart enough to tease out all the data in the tables.

Scaled:
5 push ups
5 ring dips
10 feet and knees together squat with 5kg in hands.

10 reps.

32 / M / 5'9" / 137lbs

Subbed leg-assisted muscle-ups

2 rounds + 5 + 6

Could have easily finished Round 3 if I hadn't wasted time messing with the stereo...

4 rounds + 4 muscle up. Rx

I skipped the 10km run due to sunstroke for the last two days.
This one I did in the shadow of my shed.
7 rounds+1 strict muscle-up
42/1.78m/77kg

8 rounds+5 MU
Scaled to jumping muscle-ups, elevated pistols

Needed to work on MU's so didn't do this for time.  After getting 4 single kipping MU in a row and a set of 8 pistols, did 8 sets of 1 MU & 4 pistols to top of blue cooler (15"?). Happy with both movements but lots of room for improvement.

3 rounds + 2 smu rxd

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   10 rounds + 3 Strict Muscle-ups

M/34/5'9"/145lbs

AMRAP 20 mins 

Scaled
5 Strict pull up (light band)
5 Strict dips (light band)
10 pistols using box and holding a medium band - need to get better at pistols

8 rounds - plus 5 pull-ups and 4 dips

Scaled 5 strict chest to bar, 5 ring dips and 10 pistols. 11 rounds plus 2

Hmm interesting 

Amrap 15min
10 pull ups
10 dips
10 squats
8 rounds

5rds+5 (kipping bar MUs)

Complete as many rounds as possible in 15 minutes of:

5 jumping ring muscle-ups
10 single-leg squats, alternating scaled with 5lb disk in my hands

Post rounds completed to comments.

Scaled to box assisted strict ring muscle up and pistol to 14" box
5 rounds + 8 reps

It was a beautiful day so decided too do murph
54.36 Rx
Just felt like a good day for it 

6 rounds
Muscle up progression- bottom of rings at belly button
Pistols on 2” inch riser

Another good one!

SMU's are getting better

Scaled down to:

3 strict muscle-ups
8 split Bulgarian squats  with 35# dumbbells

6 rounds

Did Cindy instead: 12 rounds 
Pity there's no scaled WODs anymore 

MUs performed with kip
Pistols performed with 2” plate under heel

7 rounds + 3 MUs

Borrowed one from CrossFit Linchpin
amrap 15 min
1 PC at 160
3 strict pull ups
6 hand release push ups
9 sqts
12 rnds on the button
m/49/175

M/44/6'2"/180#

Sub from @smashwerx 
5 RFT 
10 KB snatches each arm 55#
15 T2bar
20 cal AB
19:36

5 rounds + 1 muscle up 

(Performed 3 muscles ups, and did pistols hanging off the side for scale) 

scaled to:
24lb assisted Bar Muscle Ups x 5
Pistols x 10

9 rounds + 4 MU

4+2 for quality with plenty of chatting during muscle up rest 😎
Ankle spot to scale the pistols - right leg felt good enough for the full deal by the last round.

5+3 rx

Subbed:
10 x chest-to-bar
10 x ring dips
10 x 1 leg squats (alt) down to 12" box

Completed 6 rounds + 10 C2B + 10 dips (total 70+70+60 = 200 reps)

3+2 rx’d 

Scaled:

5 Strict C2B
10 Single Leg Squats, alternating

10 rounds

12 rounds
Scaled 
Strict pull-ups
Pistols with 25 lbs plate below heels

AMRAP 15 mins
5 strict pull-ups
5 strict dips
10 pistols , alternating (getting better- past parallel now)

11 Rds + 2 pull-ups

I set my timer for 15hrs so I am glad at around the 10min mark I happened to check the time. I guess I should have had cup #2 of coffee first. 

i do in bar, because we don´t have ring. 
I do strict Bar Muscle Up 
Rx 7 rounds complete + 3 BMU

10 rounds in 13:15 of
5 strict pull-ups
5 strict ring dips
10 squats...first 2 rounds of pistols, which killed my knees, then with 45# bar

More of skill acquisition day for me.  Muscle up transition needs work. Scaled to three MUs per round. About four rounds. 

7 Rounds + 3 reps in 15 minutes of:
5 muscle-up transitions
10 assisted single-leg squats, alternating

10 Rds + 4 MU.
Used red band for first time. Usually use the thicker black band. Slowly progressing 

5 Full rounds + 3 MU. 
RX

6 rounds. Scaled muscle ups to 5 strict pull-ups + 5 toe assisted ring muscle ups with ring negatives (didn’t achieve full negative
depth). Pistols at full depth holding a 4 lb. medicine ball for counterbalance.

6 rounds flat. 2.5 lb plate under heels for pistols.

5 + 2 (77 reps) Rx

Caught up on the missed workouts, all scored in comments. Haven’t had a rest day yet and I’m glad tomorrow is the last day of this cycle.

9 rounds in 14:00. All RXD 

6 rounds + 3 muscle up

M/30/6ft/177lbs

8 rounds +4 muscle ups RX

YouTube video for proof 😜 
https://youtu.be/F7oeY2PSTTY

안양공식인증지부 크로스핏힘
1R + 1 rep 
강경택 45세/180cm/90kg
아이고..  내 팔....

INTENDED STIMULUS
.
This is here for the dragons out there! This should make you breathe fire. You will not be moving fast, but you will get a good number of rounds. High skill and lots of rounds does get pretty intense. Keep in mind a set of 5 strict muscle-ups is challenging and it will slow down most, but it should not slow you down to the point that it is taking you more than a minute doing them. On the other hand the number of pistols is meant to be very manageable, without the need to break. We want you to be able to get a healthy dose of rounds here, closer to ten than to five. Today scaling will be fundamental. If you did 190531, your notes will be your best guide on how to approach this for the muscle-ups. For the pistols, choose a scaling option that allows you to cycle the ten repetitions without having to break. It is totally fine if you scale too much, you will keep moving and get a lot of reps of good drills. If you scale too little, you will spend a lot of the time looking at the rings, and coming off the pistols with shitty mechanics. In case of doubt, aim for more scaling. 
BREATHE FIRE!


OPTION 1
Complete as many rounds as possible in 15 minutes of:
5 box-assisted strict muscle-ups
10 single-leg squats, alternating


OPTION 2
Complete as many rounds as possible in 15 minutes of:
3 baby muscle-ups
3 toenail muscle-ups
10 toenail single-leg squats, alternating


OPTION 3
Complete as many rounds as possible in 15 minutes of:
3 false-grip ring rows (make angle challenging)
3 jumping dips (make height challenging)
10 bench single-leg squats, alternating

T1-T5??

Warm-up for 190614:
GENERAL WARM-UP
2 rounds of:
- 50-ft waiters walk, per side
- 10 shoulder taps (scale to plank if needed)
- 10 goblet squats
- 10 kip swings
- 15 mountain climbers, per side

SPECIFIC WARM-UP (1 of 2)
Strict Muscle-up
Perform 5 reps at each step of the progression:
- False grip ring rows
- 10-second ring support + ring dip negative
- Low-ring muscle-up transition with feet under body + dip
- Low ring muscle-up transition with feet out front
- High ring muscle-ups

Single-leg squat
Perform 5 reps at each step of the progression:
- Narrow squat (feet together or directly under hips)
- Toenail spot (opposite foot's toe inline with heal)
- Single-leg ankle spot (tuck top of opposite foot on achilles)
- Narrow squat to single-leg stand
- Single-leg squat (pistol)

Practice round:
1 strict muscle-up
4 single-leg squats, alternating

Globo scale : if you have rings,  do 10 strict chest to ring pullups with false grip,  10 strict ring dips, and 5 strict mu transitions with bands if you do not have strict ring muscleups.  If you don't have rings, do 15 strict chest to bar pullups and 15 weighted bar dips per round.  Scale from there.  You can also sub strict bar muscleups (suggest working these if your strict ring muscleups are on point!) 

For pistols do them as strict as possible, or consider weighted pistols. If you don't have pistols, do them to a box or bench,  as a deep stepup on a box or bench, use bands in a squat rack, or sub 2/1 Bulgarian split squats. 

Champions Club Scaling Notes

RANT:  
Workouts like this with skilled movements are tough to do in short duration. Despite the change in direction of the media content, the main site is still programmed for the fittest humans on earth. Those mutants would get a pretty heavy breather on this thing. I, on the other hand, would get 2 rounds. So scaling down sometimes (usually, in my opinion) should mean adding to the workout, not subtracting. Either more modified reps, or more time so we can get more reps in.

I SHOULD TRY THIS RX’D IF: I can do… help me out here… 8 rounds as written? Not sure what’s realistic here for the firebreathers who have that mobility and strength combo. Oh, and this is assuming I can keep the knee from slamming too far forward on the pistol

ORGANIC SCALES:
Strength — take away the amrap and do a set number of rounds For Quality
Stamina — a bunch of pull-ups, a bunch of dips, a bunch of pistols all in a row
Endurance — 5 pull-ups, 5 dips, 15 squats, AMRAP in 15 minutes
Flexibility — as is, just hang out in the transition of the muscle-up for a beat

NEUROLOGICAL SCALES:
Coordination — kipping muscle-ups, rolling pistols (keep the foot straight and arch up/knee out)
Accuracy — make it 5/10 reps in a row for a set to count, start over if you fail a rep. extend the time cap if needed
Agility — coordination
Balance — as us, just take the shoes off for the pistol and keep the arch

GROUP VERSION:  For Quality: 1:00 ring dip practice, 1:00 pistol practice, 8 rounds

WARMUP:
Push-up — muscle-up prep
Jump rope — always
Lunge — pistol prep
Hollow hold — midline work
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. For quality is nice