subbed squats for sit-ups 

3 rounds + 1 strict MU

남(m)/46/171cm/94kg/230502/
Complete as many rounds as possible in 10 minutes of:
5 strict muscle-ups(탄력밴드 이용)
15 GHD sit-ups
Post rounds completed to comments./
3라운드+ GHD 5회(두번째와드, 탄력밴드 이용)/
화요일 저녁 두번째와드

CFWUx2 sub 1MU for PUs/dips
3r

6R in 10:05. 3 strict MU (from knees) and 9 GHD on a jimmied box/heavy bag combo.

4 rounds. Jumping.

5 strip pu
5 dip bar dips
15 reg sit ups
8 rounds

4 rounds plus 4 strict muscleups. Rxd

5th day in a row without rest. Came into this pretty sore all over but abs were pretty fresh. First 5 strict ring muscleups unbroken then singles from then on. Ghd sit-ups slow but unbroken. 

180/41/69”

4+13 - sit ups

Scaled

5 each strict pullup/ring dip
15 abmat situp

Completed
3 rnds +  5 pull up/3 ring dip/13 SU

M/34/6'/175#

3+18 Rx

subbef abmat SU and strict MU always seem to devolve slowly to not so strict: 6rds + 1 MU in 7th

4+2 
Rx

Subbed to strict pullups, dips and 45 sec hollow 
5 rds +25 sec hollow 

Got through 2 rds exactly in 10 mins. w/ kipping MU (all singles w/ false grip; counted misses - 1 in rd 1 & 2 in rd 3) and GHDs on box (felt good on these today).  Took another 14:27 to get through 4 rds for a total time of 24:27.

2 rounds Rx then for the last round, I did 5 strict pull ups and 5 strict ring dips then 10 minutes was up

M/27/195/6’1”

3 rounds + 2 m/u

singles on m/u - toes touching ground

Modified to:
4 rounds:
400m run, 10 cal Assault Bike, 15 strict push ups, 12 strict horizontal ring rows with 2-second pause at top. 24:44.

4 reps

10 min AMRAP:
5 pull-ups 
10 ring dips
15 AbMAT sit-ups (20-lb. med ball)
4 rds + 28

5rds+2 of 5 ring MU & 15 T2B

Well, this isn’t today’s workout in the least, but I did a mashup of yesterday and Tuesday’s workouts.

7 rounds for time
10 alternating DB snatch @ 50lbs
2 front squats at 205lb

I forgot to actually time myself. It was pretty smooth sailing until round 6. Last 2 squats on round 7 were rough. Good workout for me.

M/24/5'8"/160lb
CrossFit AFK

4+1 - Sc (3 strict ring muscle-ups instead of 5)

4 rounds + 3 strict MU Rx
m/52/5'11"/200#	

Scaled the MUs to unbroken sets of mostly not strict MUs (didn't read it properly)

Six rounds: 5 5 4 3 3 3 
Total 23 MUs

GHDs rxd 

Kipping Ring MU’s 
Straight leg Abmat sit ups 

2+3

not my best 

10 min AMRAP: 6 rds

5 Strict MU> Seated on floor
15 GHD Sit-ups 

This brings to mind what I've read recently about some endurance athletes "training low", meaning their glycogen stores are depleted before training, on their long-volume days. This enables them to burn more fat and build up mitochondria and avoid the pitfalls mentioned in this NYT article about training in the hyperglycemic state.
This article on Chris Froome talks about his fueling strategy, which is adapted to the type of training he's doing. He's low-carb most days, but carbs up on high-intensity days and on race day. Given the unknown, semi-random nature of CrossFit, it might not be possible to fuel ahead as he does. Or at least not with the same degree of precision. Another good article with more specifics on his macros is here.

Subbed
5 strict pull ups
5 strict dips (rings)
5 s p u
5 s d
80 flutter kicks 
five rounds
thx

Band assisted pull-ups 
Abmat sit-ups (2 rounds + 8 reps)
V-ups (7 reps + 1 round + 13 reps)

Overall: 5 rounds + 18

Scaled to jumping muscle ups

5 rounds + 5

Sc to heavy band 1 knot MU/nonweighted sit up

5 rounds even

M/34/6’/220
assisted muscle-ups from floor
decline sit-ups

6+5reps

4 rounds + 2 strict muscle ups. Rx

Wednesday’s WOD first
Then 2 ring pull ups/ 3 scap pull ups
15 GHD sit ups to parallel
7 rds + 5

Subbed Bar MU’s
6 rds + 2 reps

Since the GHD and rack/bar are in the garage up front and the rings in the shed out back, I modified to:
12 min AMRAP if
7 strict pull-ups 
8 strict ring dips
15 GHD sit-ups 
5 rounds+7 pull-ups 

Starting to add CF Football’s old strength programming since I’ve retired and have more time on my hands  
3x5 back squats, 165#
3x5 bench press, 135#

4 rds + 1

Floor assisted (seated) ring muscle ups
25# weighted straight leg sit-ups 

As rx’d, 3 rounds + 13 GHDs.

Did these as strict as I could.  No kip swing, no kip on the dip, but my knees definitely bent on a several reps to help me get through the transition.  GHDs unbroken.  Warmed up with some power cleans, working up to triples at 205.

47m/5'10"/185

Sub band assist pullups x3 and dips (no assist) x3 for MU
25 abmat situps

2 rds + 2 MU subs

RX 3r+10 GHD sit-ups

5 banded
15 GHD sit-ups
4+6

Subs:
2 pull-ups and 2 dips per 1 muscle up 
incline sit-ups

6 rounds + 10 dips + 3 pull-ups 
(first 5 unbroken)

Subbed as
8 strict pull-ups
7 strict ring dips
15 GHD sit-ups
(30 reps per round)

4 rounds + 17 reps

AMRAP 10mins
5 dips
5 pull-ups 
15 weighted sit-ups (10#)
6 Rds + 12 (5 dips+ 5 pull-ups +2 sit-ups) 

Subbed/scaled:
5 band assist strict bar muscle ups
15 35lb dumbbell weighted sit-ups

6 rounds 

Scaled with the intent of being able to keep moving and maximize work in time to:
2 strict ring muscle ups
15 straight leg abmat sit-ups
8 rounds + 2 muscle ups
 
Jackie:
5 toe assisted pull ups (32" box)
15 straight leg abmat sit-ups
6 + 2

Globo/Home scale:   If you can't do strict muscle ups and you have rings sub 5 strict ring dips, 5 muscle up transitions and 5 strict deep pullups.   For GHD's sub 2/1 abmat situps or 1/1 weighted situps. 

M/39/111kg
5 strict pull up
10 strict dip
15 banded sit up

3rounds + 6 banded sit up

Teve alguns strict pull up que foram no rep porque meu queixo não passou a barra, mas contei como rep.

Subbed
15 weighted sit-ups with a 16kg kettlebell
4 rounds+2muscle-ups
43/1.78m/75kg

M/45/6'2"/185#

Rx'd 
4 rds even 

WOD ANALYSIS

Coaching notes:
At first glance, this WOD is released for first time.

Modality: This high intensity exercise is a single modality that includes 2 elements of high skill gymnastic movements.

Purpose: The training purpose is to improving the muscular endurance. This WOD is fire the shoulder and core muscles, like the WOD of yesterday. Shoulder muscles are challenged in the first movement as a main role. Furthermore, the core muscles and hip power improve by performing GHD sit-ups.

The reason for choosing reps: The reps of movements are low and they are selected so that athletes do them unbroken, at least for 4 first rounds. Otherwise, the trainers are advised to scale them.

Scoring (round numbers): Athletes must do at least 10 rounds of this cycle. Advanced athletes can do at least 12 rounds.

Running a class: Trainers have 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: If the athletes do not have a GHD machine, they can perform 20 reps of abmat sit-up.

Physiology (GPP): Muscular endurance plays the major role in this WOD. Furthermore, cardiorespiratory endurance, strength and mobility are challenged. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway.

Anatomy:
Muscle up: Latissimus dorsi, Pectoralis major (sternum head), Biceps, Triceps.
GHD sit up: Rectus abdominis, Iliacus Psoas, Rectus femoris.
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 8 min
Specific warm-up for MU ≈ 7 min
Specific warm-up for GHD sit up ≈ 5 min
WOD: = 15 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

🇰🇷 M/46/93kg 
CFHIM - MAKING PEOPLE BETTER
☆ Strict ☞ Kipping "barely 2R"

RX:4R+2.
https://youtu.be/ga8ygpJVlfc

Champions Club Scaling Notes

RANT
This is a weird combo to go for 10 minutes, so I'm wondering if the goal on this one is not necessarily for intensity, but instead to keep the volume low. If that's the case, it's important to remember that these workouts are part of a whole, not an isolated thing. What I mean by that is there will be days where you should come out of a workout feeling like there's more in the tank or you didn't get a "good one" out of it. Having those will help you recharge for a workout that really needs your full output.

WHAT ABOUT THE MOVEMENTS
Strict muscle-up - clearing an obstacle, pulling, pushing, lots of range of motion, open-chain (rings instead of bar)
GHD sit-up - Pulling from the hips, riding midline, change of orientation

WHAT ABOUT THE FORMAT
The muscle-ups would be expected to be unbroken for most of the workout, and GHD sit-ups should as well. Because of the nature of both movements - the speed of them and the transition time it takes to get into them - intensity might not be as high as usual 10-minute workouts.

TECHNIQUE SCALE
As is, scale the muscle-ups for unbroken-ness and GHD sit-ups ROM, and extend it out to like 20 minutes.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
10 strict pull-ups
10 strict dips
20 GHD sit-ups

INTENSITY SCALE
Switch kipping muscle-ups for strict ones, and burpees for GHD sit-ups.
Practice GHD sit-ups in the warmup

MY STUFF
Did 10 minutes of 3 barely kipping muscle-ups w/strict dips and 12 GHD sit-ups. I didn't count rounds, as I was distracted watching the worst game of Pig ever with Aaron, Javier, and Owen. Javier won all 3.

GENERAL FEAR LEVEL: 4