남(m)/46/171cm/95kg/220502/
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups=>풀업+딥스
♀ 205 lb. ♂ 315 lb.=>100kg
Post time to comments. /
18분49초/
월요일 저녁와드

CFWUx3 sub 1mu for PUs/dips 10*45 10*135 6*185 6*185
17:12
Scaled 225dl

9:08. T&G DL@105kg (12,9,6), ring MU as strict as possible (10,7,4) all singles as I have no depth to swing. Aimed for under 10 mins. Thanks Acevedo et al.

@home, used 39# dumbbells, did:

2x deadlifts
bent-over rows
2x push-ups on dbs

11:36

14:31

8:00 rx’d

7:46 rxd all deadlifts as dropped singles from a 1/2”-1” deficit. Muscle ups broken 5-4-3/4-3-2/3-2-1Almost entirely limited by my lungs here but muscleups got hard the last round too. 

190/69”/40.9y

M/35/5'10/190

Rx'd 14:34 

Been having a mental block slightly with my muscle-up efficiency. They were better than last time. Still took too long. 

12-9-6:
Dumbbell DL's - 75lb DB's

24-18-12:
Pullups
Hollow Rocks

7:27

35:03. 275#, jumping

M/36/5’7”/165lb
RX
9:32

15min
225lb DL
Ring LPulls and dips
Did some fales grip on the pulls as well

M/36/5’7”/75kg
RX
9:32

17:53 with only 2 bar MU in final round.  Hvy DL crushes my MU capacity 

Rx’d 7:29

Beat last time of 19:40

14:08 did 225 Dead Lifts 
strict pull ups 
dips 

8:12
Nowhere to do muscle ups, did strict pull-ups with dips, same rep scheme. 315lbs on deadlifts

First bench presses 5*40/50/60/70 3*80 AMRAP (4) 90kg
Then this WOD
Subbed for double 24kg kettlebell swings & ring MUs
12:56

43/1.78m/77kg

7:10 rx 

8:55

scaled to 185# DLs, pull ups and dips

M/39/6’2”/207

Oops! Ha ha! 😂 I took a quick glance & thought it was 21-15-9! The outside was wet & mushy (lots of snow melting) & my PU bar was 🥶! I didn’t want to get my plates & bar nasty so 21-15-9 BMU & air squats in 9:05! Should've been faster, but I was feeling sorry for myself! & I thought my hands would 💀! 

9:22
135-155-175# DL
Bar muscle up / chest to bar pull up 50 / 50 split

33 / M / 5'9" / 137lbs

50lb dumbbells deadlifts x12-9-6
Leg-assisted ring muscle-ups x9-6-3

13:00

22:30

9:34
modified to:
deadlift, 100kg
strict c2b
ring dips

Modified this a bit based on equipment available.
Deadlift became dumbbell loaded box jumps, 30# and 24" box
Bar muscle-ups 
10m15s

9:57 - Rx
Need to really practice bar muscle-ups more. Very chicken wing-y. Practice before the workout was smooth, in the workout they fell apart. After the workout I did 3 banded bar muscle-ups working on an even pull for a 6-minute EMOM. 

10:39
24-18-12 Deadlift @ 135#
12-9-6 Bar MU

Singles for MU because I am on a low bar and can't swing. Kept DL light as I'm still watching the knee, feeling good though!

225#

Ring Muscle ups were 6,4,2 the set of 4 was unbroken it's been more than 3 months since I've done these

8:45

Changed up a little, still working up from month off and pneumonia. Did 205 DL, 24-18-12 pull-up/ring dip. Also added 200m run after each round. 
14:11

12-9-6
Deadlifts 205#, kipping pull-ups, strict matador bar dips
8:54

19:06 rx’d 

M/19/160#/5'8"
Scaled to 225#
CTB
7:10

Scaled deadlift to 225#
bar muscle ups
12-9-6
7:58

6.58 75kg + banded strict pull-ups (true band)

35/195/5’9/M

Rx: 9:22

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   3:53

For my notes..
Warmed up with DL's and decided to change it up.
After about a month and a half with Jiu Jitsu classes and a new kind of 
"good soreness" I'm still navigating what wod's I can do and maintain going to class.
Anyways-
4 rnds
20 med ball squat cleans w/20# ball
100' walking lunge
10 kb snatch rt arm-35#
10 kb snatch lft arm-35#
20 min flat.
m/49/175

58 / 173

First, what happened to all the posters? We are barely getting any.

You people at Rx - AWESOME!

185# Deadlifts
2 pull-ups and 2 hand release push-ups for each MU
9:29

did this again 2 hours later but at 155#
8:26.

14:34 
12-9-6
Deadlifts (205-185-185#)
Pull-ups 
Dips 

I knew the deadlifts would be heavy but they were a struggle today. I got to the set of 9 and could barely get the bar off the ground. It was like I never lifted that weight before so I dropped to 185. 

On a positive note the pull-ups felt great and "easy" today. 

7:31 Rx

Rx’ed 
9:23

235# deadlift, close grip pull-up/ring dip 1:1 for MU

9:59

4:27 Rx
Really wanted sub 4 minutes, but oh well. 

Dl@225
15:58

11:24 Rx 

10:20
315 DL and Ring MU instead of Bar MU - garage set-up no good for Bar MU
Failed the last MU at 9:55 - argh!
And still - that's a nice WOD
m/51/5'11"/200#

Although the loads are heavy and the skill demand is high, I can actually see higher level athletes completing this workout in under 5 minutes. A goal, I will use for my athletes, will be to complete the workout in under approximately 10 minutes. Here are some scaling thoughts:

Deadlift: The load is intended to be heavy, but manageable for each round. For my experienced athletes I will keep the load on the heavier side, where they will not be able to do all rounds unbroken, while newer athletes may use a load this on the lighter side, which might allow for rounds to be completed unbroken. 

Bar Muscle-ups: For affiliate athletes, I consider the volume of this movement to be relatively high and know that most of my athletes will need to scale. For athletes that have the capacity to complete 6+ bar muscle-ups consecutively, I will encourage an attempt at this movement as prescribed….knowing that I can scale during the workout if failed attempts are occurring. For my athletes that can perform bar muscle-ups, but will not be able to complete the reps per round in 3 sets or less, with short breaks, I will likely cut the volume in half or more. For those that cannot perform bar muscle-ups, I will try to replicate the movement as best as possible based on their current capacity. For some, this may be performing a band-assisted muscle-up from the high bars with the band attached to the foot in the same fashion as a band-assisted pull-up…..this is a difficult variation that can challenge most intermediate level athletes. Another modification, I will use today, is a band-assisted bar muscle-up with a barbell elevated a few feet off of the floor and secured to a power rack. This is a great option for those that might not be safe attempting banded bar muscle-ups on the high bars with an added benefit that athlete can use their feet to assist from the floor as needed. A youtube search for band-assisted bar muscle-up variations will show you both options. If I’m concerned about an athletes getting above the bar in any fashion I will modify the movement to some variation of a chest to bar pull-up. 

Sub 21-15-9
DL 155# bar
Burpees

9:57

Burps kill me. Blasted out last 9 in about 40 sec to just barely come in under 10 min

Rx 8:21 fun fun wod

Option 3, bar just below chest height.  9:35

Did the new to CrossFit scale today... 9:38

M/45/6'2"/185#

Scaled to 275# the rest as rx'd 
10:50...goal was sub 10 mins but had several missed MU reps in that last round that cost me time

12-9-6 deadlifts with 235#
15-12-9 ring rows and ring dips
20-30 yards btwn bar and rings
7:33

141129:  7:16 with 220#, 5 yards btwn bar and rings

57/5’8”/160

Emily raises a good question, to which a full answer is that we probably don't know fully, though we speculate, but I wanted to make one simple point: the easiest way to benefit from these sorts of diet is to simply skip breakfast every morning and go to the gym instead (not having left the house without drinking a cup of black unsweetened coffee in my case.) Lunch at 12.00 noon say, and dinner at 7.30 pm, say, provides the 8 hour window--and the life-style change is so modest.

9.38 Rx 

Rx'd deadlift / scaled muscle ups to jumping muscle up on bar

6 mins 8s 

Stupid decision to do 1st set of deadlift unbroken! Terrible place of deadlift singles after that 🤮

Deadlift 80 kg
Muscle ups 
16:28 
I do Muscle ups One by one ...

12.53 @120kg

Globo scale: for bar muscleups, If they are not feasible due to setup sub either ring muscleups, or 21-15-9 reps of chest to bar or strict pullups and hollow rocks. Lots of Globos do not have overhead clearance for bar muscleups.  
For deadlifts if without bumpers scale heavy but to something you can touch and go at least 10 reps fresh. If without a barbell today do 2x dumbbells single leg deadlifts, 15/12/9 each leg with a weight you can do with good form.  If they are still too light, do 21-15-9 reps each leg.  Hotel sub devils press 50/35lbs (or lat pulldown pullthroughs if you have a lat pulldown machine), hollow rocks, and dumbbell single leg deadlifts same weight dumbbells.

Great write up! One note and one question to get the discussion going ;-)

This review states:  “In the fed state, blood levels of ketone bodies are low, and in humans, they rise within 8 to 12 hours after the onset of fasting, reaching levels as high as 2 to 5 mM by 24 hours.” 

As someone who has been in a few competitive-ketone-finger-prick competition (I know I’m not alone here) I have to say it would be a massive win to get a reading of 2mM after 24 hours of fasting. After a 7 day fast I was at about 3.5mM. The literature supports this. The literature also suggests you have to get to 1mM to reap the benefits of fasting suggested here. Turns out the authors here made a big mistake. Someone in my house (and my fiercest competition in those blood ketones testing competitions) emailed the authors. They meant to write 0.2 to 0.5mM NOT 2 to 5mM. A MAJOR DIFFERENCE. They have said they will post a correction. But this begs the question, if you need to get to 1mM to see the benefits why are results here attributed after these shorter windows and lower readings? 

Okay, last question:
In all these fasting studies the variable of what subjects ate in their feeding windows seems to be glaringly missing. Are we to believe that someone who eats highly processed carbs and does intermittent fasting sees the same benefits as someone eating a natural foods low-carb diet? How is this not an important part of the equation? Feels dangerous to suggest that simply restricting the times you eat protects against the quality of foods you eat. No?

RX:10'01''.
https://youtu.be/B92dtfGzJCU

INTENDED STIMULUS
.
Delicious! Yes! This is awesome. Not so long ago, the common belief was that you could not be good at gymnastics and lift heavy weights. Thanks to CrossFit, we know how limiting that belief is and how untrue. In this workout we celebrate that significant contribution to the world of fitness. You should consider three things today. We want a massive load on the deadlifts, a considerable number of bar muscle-ups, AND a short time. That last one is a doozy. We want this workout in the 8-10 minute window, and of course, we want great mechanics, which means there might be some adjusting needed. For the deadlifts choose a weight you can confidently cycle unbroken for 12+ repetitions when fresh. For the bar muscle-ups assist the movement or modify the number of reps so that you can keep up a good cadence in every set. Set yourself up so that you can get the first round of muscle-ups under 1:30. What you don't want is to be reduced to singles on the first round for neither movement. If modifying the muscle ups today, practicing going over the bar and kip swings is a super productive scale, try it. 

Get ready to feel super fit. This is a bad-ass workout, attack it as such! Today repeat in your head every time you get to wither bar: I AM GETTING FIT AF!

▶ OPTION 1
For time:
12 Deadlifts
10 Bar Muscle-ups
9 Deadlifts
7 Bar Muscle-ups
6 Deadlifts
4 Bar Muscle-ups

♀ 175 lb.♂ 265 lb.

WORLOAD REDUCTION: 15 % Total 

▶ OPTION 2
12-9-6 reps for time of:
Deadlifts
Jumping Bar Muscle-ups*
Kip Swings

♀ 155 lb.♂ 225 lb.


*Set up a box so that the pull-up bar is at head height

WORKLOAD REDUCTION: ~30 % Total 

▶ OPTION 3
12-9-6 reps for time of:
Deadlifts
Out of the pool Drill
Kip Swings

♀ 125 lb.♂ 175 lb.


*Set up a box so that the pull-up bar is at head height

WORKLOAD REDUCTION: ~45 % Total 

Back at it - hardest part of the workout, is getting the procrastination thoughts out of my head and just do it!!!

M/44/Too heavy

Scaled DLs 135#
Scaled muscle ups - Ring Rows w/ box dips

See you tomorrow!!!

Warm up for 200207:
GENERAL WARM-UP

2 rounds of:
300/250-m row
10 PVC pass-throughs
10 push-ups
10 hip extensions on a GHD
10 straight-arm banded lat pull-downs

SPECIFIC WARM-UP

Bar muscle-up
2 sets of 5 kip swings
2 sets of 2 kip swings + 1 kip
2 sets of 2 kip swings + 1 chest-to-bar pull-up

2 minutes of attempting or practicing bar muscle-ups

Deadlift
Perform the following progression with an empty barbell:
10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up)
5 deadlifts from above the knee
5 deadlifts

Build-up

Build up to working weight by completing 5 sets of 3 reps, increasing in load each set. Perform 2 reps of intended muscle-up variation after sets 2 and 4.

Champions Club Scaling Notes

RANT
For workouts like this, don't be afraid to change the reps/weight in the middle of the thing. I did 225 on the set of 12, then 275 on the set of 9, then 315 on the set of 6. I also did 9-6-4 on the muscle-ups (ring, not bar) with every intent on doing 3 my last round but fixed something on my kip so did another rep just because. Some workouts are meant to be games (benchmarks) and some are meant to be practices. Your call which ones you want to be which.

PURPOSE
Mix two ends of the CrossFit extreme (heavy lifting and gymnastics) to see who has a good capacity in both, not specialized on one.

NEW TO CROSSFIT SCALE
21-15-9 reps for time of:
Deadlifts
Burpees
*practice pull-ups/dips/muscle-up progressions in warmup

TRAINING SCALE
Scale whichever end you are not as good at so you can keep the intensity high.

PRACTICE SCALE
Closest to as rx'd as possible, even if it slows you down.

INJURY SCALE
So here you have squatting, midline stability, pulling, core to extremity, pushing, clearing an obstacle. Pick 3 movements you can do out of those categories and use a descending rep scheme. The exact numbers depend on the difficulty/weight of the movement.

GROUP SCALE
Probably New to CrossFit Scale

WARMUP
Hip extension
Jump rope
Dip
Handstand
Plank

GENERAL FEAR LEVEL: 7 if you can do both movements really well, 6 or 5 if you're mortal