CFWUx2 sub 1mu for pus/dips
29:39
10*[4mu 12wb] +row
Row 5:13

8R. 20m AMRAP. 3 strict MU, 150m row, 12 thrusters@25kg

40:12. Jumping

Subbed 75# SDHP rep for calorie: 17:30

broke into 8 rds of 5-10-15

PR by 1 rep (218 reps at cap) 
38 muscleups (36 last time)
72 calories (73 last time)
108 wallball shots (Same as last time)

I broke it up as 2mup+6wbx2+ 8 calorie recovery row. This still was all wind limited until the final couple rows where my legs turned to lead. Was able to string together 2 muscleups easily the whole time, some with false grip and some without. Still ripped a little on both wrists. 

179/41/69”

19:56 rx’d

M/43/6’3”/215
24:10... slow and steady. Most MUs in a day since 2017. 

M/34/6'/175#

Last time was eight muscle-ups from finishing. Wanted to make muscle-ups the focus this time. Started with 12 rounds of 2 muscle-ups and 10 wall balls. Completed that in around 11:40, then spent the next six minutes completing remaining 16 muscle-ups. Finished with 41 calorie row in final two minutes. In all, 39 calories from finishing.

15 minute AMRAP
5 muscle ups
10 cal row
15 wall ball shots

4 rounds

Muscle ups are a weakness for me, so I used this to practice strict ring muscle ups from seated. 20:00 time cap, did 3 sets of 8-16-24 plus 6 MUs and 10 sprinted cals on the bike.

M/25/5'8"/160lb
CrossFit AFK

4 rounds of 10 muscle-ups, 20 cal. Row, 30 wall ball shots

28:37 (rings on a tree outside, target in the garage, rower in the basement so lost a lot of time in transitions but I guess it gave me rest)

Subbed bar MU and SDHP @ 75# (1 SDHP per 1 cal row)

18:56

Partitions:
Bar MU: 5,4,5,5,5,4,4,3,2,3
SDHP: 20,20,14,16,10
WB: 20,20,20,20,10,10

19:31 scaled as follows
4 rounds
10/10 chest to bar PU/ring dip
20 cal row
25 WB
cut WB from 120 to 100 total. Last time did only 90 WB, 18:57

Subbed this structure, divided randomly (sort of "ricky reps" style):
60 pull-ups
60 ring dips
40 dumbbell thrusters (2 x 16lbs dumbbells)
80 calories elliptical trainer

25:12

Split into 4 rounds 
40 chest to bar PU
80-cal row 
120 wall balls with 18lb ball 
time 27:04

40 strict pull up
40 strict ring dip
80 cal row
120 dB thrusters (2x20# dB)

split up how I want.

19:36.

Split up into 6 rounds (except row which I completed in 5).

i found the best order of movements was thruster, pull up, row, dip.

32:33

RX 200 reps
8 rounds: 
5 MU 
10 Cal
10 rounds:
12 wall ball

Sc from MU to pu+dip...24:11
Partitioned 4 rounds of 20cal row/15 wb/10pu+dip/15 wb

11/08/19: sc mu to burpees...18:22

Fell behind due to throwing out my back last weekend. Don’t have the equipment for this one so I went back and did 20.1. Time there

Broke it up into 10 rounds! 
Per Round: 6 WBs 100 Single-Unders 6 WBs & 4 BMUs
Total:
40 BMU
1000 Single-Unders
120 WBs
in 26:53 (2.7 min/round) 
No rower! 

Rx 212

12 reps less this time but same amount of ring MU’s with a different strategy. I was able to cycle them this time in rounds of 3! 

35/195/5’9/M

Subbed
For time, partitioned any way:
40 strict pull-ups and Dips
80-cal. row
120 wall-ball shots
20-lb. ball to 10 ft.
17:30 (5 sets of 24 wall ball and 16 cal row, then did pull ups and dips)

4 Rds
10 pull-ups 
10 dips (10#)
20 bent over rows (45#)
30 wall balls 
14:24

Compare to: 14:20, so close 😆

Partitioned to
8rds: 12:35

5 MU (feet on bench)
10 Cal Row
15 WB (medball thrusters) 20lbs

M/36/170lb/5’7” 

Sore wrist, made it through 1/4 of the workout. Wall balls too much.

Did 150 thrusters at 45lbs
9:50

I forgot what time I got in the Open. I know my fitness was better back then (I think I went sub-14 min). I scaled back then because I can't do muscle-ups yet.
Today, still can't do muscle-ups, scaled again with strict pull-ups - 16'26"
M/48/5'5"/190

233 Rx (20 min time cap)
191108 was 235.
Both times split into 8 MU, and then 4 rounds of 15 WB, 2 MU, 15 WB, 2 MU, 20 cal row, 2 MU, plus MU til time cap.
m/52/5'11"/200#	

Subbed banded pull-ups 

Connor 20:37

Sheri 28:58, with 20# ball

Scaled/cut in half due to equipment/can’t do MU’s

4rds: 5 pull-ups/5 dips/10 cals treadmill/15 thrusters

-strict pull-ups & strict dips 
-used 20 lb DB’s for thrusters

As rx’d, 227 reps (PR).

27/40 muscle-ups – all singles.  Came into today not really wanting to do this workout.  Last time’s score was good (for me – 225), and did not think I had the motivation to push harder today.  Broke this up a little differently – with rounds of 10/5/15 of row, MU, wall ball.  After 4 rounds, muscle-ups were getting slower so I switched to 10/1/15 and got through another 3 rounds.  Then did the last 10 cals of row and had about 90 seconds left.  Figured it would be easier to push through wall balls at the end, so got 3 more MUs (for 26), did the last wall balls and had enough time to squeeze out 1 more MU.  Surprise PRs are the best.

47m/5'10"180

Scaled/subbed to:

4 rounds of:
  10 30# weighted deep dips
  10 30# weighted strict pull-ups
  30 2x20#DB SDHP
  30 2x10#DB thrusters

15:28
  

Scaled to jumping MU
17:11
Partitioned
10 jmu
27 cal row
40 20# wall ball
10 jmu
27 cal row
40 20# wall ball
10 jmu
26 cal row
40 20# wall ball
10 jmu

Workout 20.5
For time, partitioned any way:
40 muscle-ups  3 rd scaling option  standing
80-cal. row RX
120 wall-ball shots12 lbs
24:10

15:45
Pull ups instead of MU

Rx - 217 reps in 20 minutes (PR)
8 rounds of:
1 muscle up
15 wall balls (5/5/5)
10 calorie row
tiebreak time around 17:30
was able to do six single muscle ups and then a set of 3 in the last 10 seconds to get 9 more after my rounds 

compare to 207 reps in the open last fall

Jackie
scaled 
10# wallball to 9’
186 reps

20:40
4 sets of 10, 20, 30
Rows and WB Rx. RMU scaled.

About a 1k run then
8RDS
5 C2B Pull-ups
5 Ring Dips
15 WB Shots (20# to 10')
18:21

Another gasser!

4 rounds
10 reverse-grip pull-ups
20 cal on assault bike
30 wall shots
16:15

Scaled to Master's'ish 50-54
4 rnds
10 strict pull ups
10 parallette dips
20 cal row
30 wb-20# ball to 8 1/2' target
18:42
m/50/175

Scaled
40 Muscle-ups from kneeling
Row 80 cal
120 Wallballs, 11lbs.
23:01

Scaled
40 pull ups
80 cal row
120 wall ball （14lb）
11’25”

Scaled
4 RFT
10 pull ups band assisted
20 cal row
30 wbs 
15.10 min 👍😅

Champions Club Scaling Notes

RANT
Just heard Gary Danielson use a quote that said, "Don't rush your adjustments." He was talking about how Georgia was going away from their running game too soon, but I think it applies to a lot of coaching scenarios and settings. I need to store that one away.

WHAT ABOUT THE MOVEMENTS
Muscle-up - clearing an unstable obstacle using your entire body, but an emphasis on pulling and pushing
Row - a monostructural movement that I'm honestly not sure about how to convert so we'll just do an 800m run
Wallball - squatting and pushing with an odd object and an accuracy factor

WHAT ABOUT THE FORMAT
Part of a big test of fitness that is also looking for strategy to play a part in the thing

TECHNIQUE SCALE
AMRAP in 20 minutes of:
5 banded muscle-ups (check Carl Paoli's stuff)
100-meter run
15 wallballs

CONSISTENCY SCALE
Straight through without dividing up the reps, make it strict muscle-ups and scale the wallball weight so it's unbroken

INTENSITY SCALE
Find a partner and race all 3 things (maybe scale the muscle-ups to burpees if you can't do them.) Count your wins-losses. So race your partner in 40 burpees. Then rest as needed. Race your partner in a row/run. Rest. Race your partner in 120 wallballs.

MY STUFF
16:35. Scaled to 20 muscle-ups, 800m run, 14-lb. med ball. Straight through, did not divide. Good College Football Saturday workout.

GENERAL FEAR LEVEL: 7

2020 OPEN:16'58''
201018:18'45''.https://youtu.be/BDDDiIDFDM4