남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220106/
3 rounds for time of:
800-m run
10 strict bar muscle-ups=>스트릭트 풀업+스트릭트 링딥
Post time to comments./
37분1초/
목요일 저녁와드

CFWUx2 sub 1mu for pus/dips
28:29

21:29. Unable to run so similar to last time I did 10R alternating 24 box jumps @24" or 24 step ups @30" and 3 strict ring muscle ups each round. I estimated 2.4km was equivalent to 240 jumps/steps and tested it doing 12 in 30 seconds so 24 per minute. The partitions allowed me to retain form while blasting through jumps/steps.

18:35 scaled
Banded strict bar muscle ups

18:31
kipping bar muscle ups

23:29
Used kipping bar muscle ups

Done on 200130.
Subbed a variety of pullups and pushups/ring dips for the bar MUs, at 3/1.
Only got through 2 rounds and time/darkness intervened. I think it was about 25 minutes for two rds, so... not too bueno. But glad I got in the work.

23:23 with 7 “strict” bar muscle ups per round. Singles all the way. Jumped from 2’ away from the bar and pulled from hollow into L position each time. Haven’t done strict bar muscle ups above a bw of 175 until today. I’ve done dead-hang ones before and these certainly weren’t that! But still no kip! 

Couldn’t believe I did this and could’ve gone rx’d but not sure how my joints will feel after these so did an intermediate number. 
Heavy today, running also much harder with 20 more lbs of muscle on my frame but that’s what almost 3 years of following main site seems to have done. Not complaining. Thanks coach! 

195/40/69”

17:11
3RFT
800m run
10 baby muscle ups

28:24 (jumping)

subbed ring MU: 16:28

Banded bar MU round 10/8(chest to bar x2)/1(jumping bar MU on low bar x9)

30:23

subbed 3 rounds of:
400m run
10 weighted pull-ups, 25#
10 weighted dips, 25#

16:54

15:42 sbmu with red spring 

800m running + 10(strict pull up+dip)

21'28"

Rx’d 21:12

M/35/5'10"/190

Rx'd 22:44

warm-up: practiced strict BMU!
I can do singles with wrists over the bar false grip, but if I use a normal grip I can’t string them together! Have to reset each time! Feels like I’m missing something! I can do strict RMU all day! Multiples! 

19:06 
800m run
10 kipping BMU

17:00
80 cal schwinn bike 
10 Kippping bar muscle ups 

26:17 
30 Kipping pull-ups 
30 dips

26:17 Did 10 kipping pull ups & 10 Dips instead of muscle ups 

This video of Camille is awesome and still a huge wake up call for me. When we shot this set of demo videos all of us failed or had uglier versions of what Camille demos here. And if you know anything about Cam you know she didn't let us forget it--she loves talking smack. 

Since then I have been back in the gym with my fitness tail between my legs to try and get a strict bar mu. And after a lot of progressions and skill practiced I can do a few, albeit ugly, strict bar muscle-ups. 

Point being after a decade of CrossFit I still have a lot to improve upon. The sooner you can learn the lesson of get good strict and kip, the sooner you'll stand out in the gym. 

Rx 24:56

18’44” kip with treadmill incline 1.0 messed second run with slow restart🤦🏽‍♂️Practiced strict for warmup band took too much transition time🤷🏾‍♂️

Scaled to 3 r/t:
800m row
10 baby ring muscle-ups
17:35

tried the Russian roller push-ups during warmups but the body wasn’t having it.

18:46
Sub’d 10 strict C2B and 10 bar dips. 

Followed by:
3 rounds 
10 bar muscle ups
10 front squats 
@185lbs 
I went slow and came in around 13:00. 

20:15
15 strict pullups in place of muscle-ups

28:53 Rx 

800 m run (treadmill)
10 banded pull ups
10 rolling Russian push ups (ouch)

25:06 (Run total time - 12:42)

Derek Eason
CrossFit Train 97333
Corvallis, Oregon

Rx   15:24

Scaled to kipping bar muscle ups
16:48

20:28
modified to:
3x
1000m row
10 strict c2b pullups

thanks coach

18:48
3 Rds 
800m run
10 baby muscle ups(or something like it)
5 pull-ups 

Scaled Bar MU to strict Ring MU
21:11
After a long warm-up with multiple strict BMU failures, a nice surprise was that the 2nd and 3rd rounds of MU felt better than the 1st (and went faster too).
m/51/5'11"/200#

Scaled muscle ups (stand increase )
14,35 min

Another great piece from Dr. Ede. Her writing is always so easy to digest and the presentation so straightforward that it's a joy to read. And she is spot on with the deleterious emotional and behavioral effects of flooding the bloodstream with glucose. Take this one sentence:
One study found a glucose-rich drink quadrupled adrenaline levels in healthy teenage boys 
Read that and then think about the legions of adolescent and teenage boys (and girls, for that matter) who routinely belly up to the fast food soda dispenser to fill (and refill) their super-sized, sugar-sweetened, carbonated beverages? The study quoted used the equivalent glucose to what's in just two 12-ounce cans of soda--ie, 24 ounces. That's not even close to what's in the first Big Gulp or SuperSized cup, let alone the refill(s). 

Imagine the adrenaline rush spurred by that intake! Anger. Aggression. Fight or flight. Especially in teen and adolescent boys, who are already struggling with the unaccustomed surges in testosterone operating on a not-fully-formed executive center in the brain.

 Consider just the 'fight' behavior such an adrenaline flood would trigger and is it any wonder we have an epidemic of 'hyperactivity' and 'behavior problems' among the youth of today? Before prescribing drugs, shouldn't we prescribe a diet of decent food?

Consider further, and more ominously, that following the Parkland school massacre the shooter fled the school and went straight to a nearby mall and purchased a soda and then went to a fast food restaurant.

5 kipping MU per round
16:42

Assisted Bar Muscle-ups
16:43
Practiced false grip

20:29 - Sc
Used ~ 150-lb of band assistance. Did 3 and 4s of Strict bar muscle ups at the affiliate with a green band  ~ 100 and black band is the ~ 50 (opposed to rogues black at 100 and blue at 50).
With 130-lb of assistance I could do singles warming up but it was pretty tough through the transition. Focused a lot on the negative and false grip because I had so much help. 

M/45/6'2"/185#

Made up Annie results there... scaled/modified today's wod to 
3 RFT 
1 mile AB no seat
10 ring rows
10:28

Scaled to
3 RFT of
800 run
3 rnds of 10 ring rows/15 push-ups 
23:28

57/5’8”/160

Great article!  A lot of depression, mood swings and mental imbalances may be eliminated by getting rid of the usual suspects - highly addictive sugar and highly processed carbohydrates.   Thank you CrossFit!

I thought this was a really good easy to read article. I found the below statement pretty interesting, and in general I pulled some good nuggets from reading this article.

 insulin is not simply a blood glucose regulator, though even many doctors continue to think of it that way. Insulin is actually a master growth hormone; when it peaks, it puts the body into growth and storage mode. One of the ways it does this is to turn fat-burning enzymes OFF and fat-storage enzymes ON, which is why high-sugar diets can be so fattening.

32'37" first 2 rounds banded assisted but last round all my very first strict bar muscle ups yeiiiiiiiii

Subbed with 3rds of
40cal elliptical trainer
15 strict pull-ups (hammer grip)
15 strict ring dips (assisted - 1 heel on box)

20:07

Odd, I thought for sure I kept it under 20mins. I guess not...

31:12

subbed strict ring muscle-ups.

Trouble to run Modificade
5 RFT
1km bike
10Strict pull ups

26:46 (box assisted bar MUs) 

3x
800m run
10 baby muscle ups
18:51

17:49
6 false grip jumping pullups
6 close grip pushups 

Champions Club Scaling Notes



RANT
The decision for scaling this one comes with general vs.
specific: in other words, do you want to clear an obstacle, or do you want to
get better at the formal expressions of pull-ups and dips/bar muscle-ups. Your
call.


PURPOSE
Challenge your gymnastics strength by getting you really
tired and breathing heavy before.



NEW TO CROSSFIT VERSION
Pick either training or practice scale below. Keep run the
same. Practice bar muscle-up progressions in the warmup.



TRAINING SCALE
Dips and pull-ups subbed for bar muscle-up (strength) or
something like burpee box jumps or rope climbs if you want to keep it more of
an endurance piece.



PRACTICE SCALE
Kipping bar muscle-up or kipping ring muscle-up with as
little of a kip as possible.



GROUP SCALE
I tried this out with 20 burpee box jumps the first round, a
few rope climbs the second, and 10 burpee pull-ups the third. I’ll probably
pick one of those.



INJURY SCALE
Pick one monostructural movement and one other movement with
as much of the body involved as possible. Do an AMRAP in 20 instead of set
rounds.



WARMUP
Dips (shoulder prep)
Pull-up (bmu prep)
Running jump rope – running prep
Hollow rock – midline prep
Squat or lunge – hip prep for running

GENERAL FEAR LEVEL: 6. Run will suck, bmu will slow you
down.

RX:18'46''
https://youtu.be/zprY_fDvGEI

Warm up for 200108:
GENERAL WARM-UP

2 rounds of:
400-m jog (2nd round, run)
20 banded pull-aparts
3 Turkish get-ups, per arm
10 kip swings
10 ring rows
3 push-ups to side plank, per side

SPECIFIC WARM-UP

Strict bar muscle-up
10 scapular pull-ups
3 sets of 1 jump up to bar + 1 pull-up
3 sets of 1 jump up to bar + 1 chest-to-bar pull-up
3 sets of 1 jump up to bar + 1 hip-to-bar kip
3 sets of 1 muscle-up negative
2 minutes practicing strict bar muscle-ups

*Scale to a low bar that is secured to J-hooks from the rig.

Globo scale:  if you have above head clearance and a straight bar for bar muscleups try it as rxed if at that level.   For most, set up a Smith machine bar or a barbell with bands and do assisted strict bar muscleups.  Use your legs or the band for assistance.  You can also do strict chest to bar pullups and strict straight bar dips, with assisted transitions to work the false grip.  Runs: sub either a 1000m row,  50 calorie assault bike, 50 burpees or 100 double unders per round. 

Application day! Today we apply what we learned in 200104. How was your pace that day? Did you start too fast or too slow? Did your break-up strategy in the pull-ups was efficient, or was it diminishing? Part of improving your fitness is learning about your capacity. Today you get to learn. If you did not do 200104, check our post for that day and consider doing that workout instead. Our focus today is the same as then, we want to make this into a running workout. Choose a distance you can cover confidently in 4:00-4:30 each time. Modify the skill or the number of reps in the muscle-ups so that you can complete each set in around a minute. In your modification, preserve the strictness of the movement and the range of motion of the arms and trunk around the shoulder joint. Today we push. Commit to run from the bar to the bar. Keep the intensity up!

OPTION 1
3 rounds for time of:
800-m run
10 banded strict bar muscle-ups

OPTION 2
3 rounds for time of:
800-m run
10 baby bar muscle-ups (adjust height as needed and minimize use of the legs)

OPTION 3
3 rounds for time of:
640-m run
10 strict chest to bar pull-ups (toenail, or band assisted) 
10 roller russian push-ups