30 Bar muscle ups  = 3:55

CFWUx3 sub 1mu for pus/dips
9:20

7R +3r
15 mins 20 step like walk and 3 strict MU from knees

21:12. Bar, jumping (wrist).

12:51 bar muscle-ups

14:44 bar mu

7:30 -30 strict but not slow ring muscleups.
Just kept doing singles with no planned rest, except rechalking. Would’ve been slightly faster but I failed a transition on my last rep and had to redo it!

6:12 with kipping 9 years ago in the compare to link...Pretty confident I could beat that today. 


180/41/69”

7:30

M/34/6'/175#

9:27 Rx

Sc to heavy band bar MU...14:38

30 weighted dips & pull-ups, 25#

9:26

(PR: 9:06)

20 min 30 bar muscle ups

trained on sunday and with a hungover. Best frined Nicolás birthday on a weekend house today so, decided to train at least something before grabbing the car and leaving for the day. Wasnt exactly feeling it for a crushing wod and was pretty short on time so decided to go for 30 pullups, 30 dips and a couple bar muscle ups to practice a at least a bit of today rx stimulus. All in under 10 min including warm up (a couple of kip swings and chalking my hands) was a pretty decent day of training for me today. Was able to nail 4-5 bar muscle up without chickenwinging it and leading with active shoulders and lats. 

A lot of fun with friends later on.
Hope you guys are having fun while doing these mainsite beauties.

"May your health, happiness and freedom be a gift to all." - wise unknown.

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

10:40 -Sc (strict seated muscle-ups with legs straight out in front)

M/34/175lb/5’7”
120 pull regular kip
120dips on dip bar
25:27

10 rounds of 10 
Subbed to banded dips 
20:09 

9:26
MU from seated

14:35 
L Strict Ring MU

201202

30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
Post time to comments.
Compare to 110401.

Goal:
5:40

Actual:
1 every 11 seconds = 5:22
9:43

Subbed:


GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall wall-aways
Partner PVC walking 5 meters

Bar MU’s
5:00

M/41/185/5'9”
8:52 Modified.
 Jumping Ring Muscle-Ups.

120 dips - sets of 10
120 pull-ups - not strict - sets of 10 until last 40 - broken into sets of 5

7:45 Rx

M-6’1-260-38
20 min time cap
banded chinups-58
bench dips-125

260 is a lot of weight to pull up

30 baby MU practice 
7:31

15:53

17:42, did 90/90 pull-up/ring dip. Just not feeling it today...

6 BMUs unbroken in 21 sec. (consistently) & then, rest for the remainder of the minute. 30 BMUs in 4:20. Should’ve rested less could’ve probably got in the 3 min range. Steel bar outside in the snow. tried to not let my hands rip.

In mandatory post-travel quarantine, so no equipment available but a few things I brought with me:
For time
120 seated resistance band rows
120 dips between 2 chairs with feet elevated.
8:27

Stretching and planks afterward.

30 Bar Muscle Ups 
Time: 12’

Did it after shuttle sprints
Strict ring muscle-ups
1-2-3-4-1-1-2-3-2-2-2-2-1 reps (last 3 sets were a struggle)
14:25
44/1.78m/73kg

6:59rx 
male, 46yrs, 5’9”, 156lbs

M/39/5'10"/195

30 bar muscle ups for time 9:23 - I did 3 BMU every minute on the minute

10 rounds of 12 pull-ups and 12 ring dips - 14:50

A lot of pull-ups and bar dips. No clearance in garage for ring or bar MU.

17:05. 

WEDNESDAY
201202
Workout of the Day
30 Bar Muscle-Ups for time
-------------------------------------
Mi Tiempo: 05:40 min

Rx   2:43 

Ring Muscle-ups

M/55/185/6’0”

For time:
30 bar muscle-ups (single every 10 sec)

4:29 Rx

Tried for something new and did 1 pull up and 1 dip singles to 120 each.

16:38

120 Strict Pullups
120 Parallette Dips

Capped at 25, attempted a single 3x with no luck. 

Finished 25 in 13 something 

Modified to:

FOR TIME: 120 HORIZONTAL PULL-UPS, 120 FEET ELEVATED CHAIR DIPS

12 rounds of 10 reps for each movement. Dips unbroken, pull-ups not so much, especially after the 6th round.

SCORE: 27'40''

16:35
120 strict pullups/bar dips

M/53/5’9”/168

30 muscle-up progressions for time 19:27.27
baby MU, rings above shoulders (baby muscle-ups/transition to Jump muscle up/low muscle-up as in GMB tutorial): https://gmb.io/muscle-up/

NOTES:

Form def started to break down towards the end, but i took it slow and think I’m starting to understand the below chin/pull up/transition/dip thing.  Keeping elbows tight, and thinking of putting on a tee shirt def helped

Not For Time: 30 Ring Muscle Ups
* focused on kipping technique, and getting rid of bad habits with early arm bend.
** 14 minutes 

3 rounds
20 pull-ups on a fat bar
20 ring dips 
rings in the shed, bar in the garage, about 30 yards btwn equipment 
9:56

5:36 Rx rings

37y/o M 6'2 195lbs

12:30rx

10 Rds 
12 pull-ups 
12 dips 

20:09

30 feet on the ground ring muscles ups
12:00

6:28 Rx (ring MU)
PR by over a minute (haven't done this in years)
m/52/5'11"/200#	

120 strict pull-ups/bar dips

19:10

Alternating Tabata style, 6 & 6 each minute.

Nice.

-4 degrees C
2 km run uphill to the nearest street workout park (there's no other option for me to do pullups since I closed my box) 
60 kipping pullups (didn't do them for quite a while and I didn't feel my fingers from the frosty metal bar) 
60 strict dips
2 km run back home to melt down

This only shows me the we Crossfitters are unbreakable and nothing can stop us. Am I right? 
And also, how you can adjust workouts to your needs. 
(but one day I will do those freaking 30 muscle ups). 

28-21-15-9
strict pull up
kipping Ring dips

15:19

Anche a me si gonfiano le braccia dopo che le alleno :-) 

So i tried to go for the muscle ups and couldn't. Did 31:53.
This teaches me a lesson to practice every movement. 

For time, 8 rounds of
15 jumping pull-ups
15 ring dips, supported - 1 heel on box
14:27

This was crazy volume! Hence my low scaling.

Subbed 30 bar muscle ups (no rings)
17:41

M/36/170lb/5’7” 

Broke my hand Sunday. Found this old CF journal article helpful (w/f/s) http://library.crossfit.com/free/pdf/33_05_working_wounded.pdf

I will become the pistol squat king! :)

hamstring and calf mobility warm up

5RFT
400m run
30 ab mat situps 
12 counterweight pistols, alternating

23.20

I did the long version due to my limited muscle ups skills. I'm no crossfit expert but somehow managed to complete it in 45m31s... Yeah!

I'm 38m/188lbs/6'1. Did strict pullups and dips as my hands were still sored from previous workouts. Mainly alternating singles with a few seconds pauses every 5 reps or so.

Simply hope this can motivate other rookies like me to do the workout even thouh it is terryfing at a first look. Rookie tip: one rep at a time and never give up!

What a good way to start the day, don't you think?

Cheers to all of you,

J.

29:47 (120 pull-ups & ring dips)
Not really happy with the time, but it was a fun workout. 

Rx : (77kg bdw) 4'23 (12/3/3/3/3/3/3)
big regression

https://youtu.be/4spTbl74ZlI

Made up hng sqt snatch--results there
then
120 mostly strict pull ups on yoke fat bar
120 parallette dips- legs straight out, heels on 45/25/10 # plates.
18:42
m/50/175

120 pull-ups (first 80 strict)
120 dips

20:46

Ring RX:5'40''.(10+3+2+1+1+1+1+1+2+1+1+1+1+1+1+1+1)
https://youtu.be/u34bmjBYvB4

2:56 RX
Bar muscle ups

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Muscle-up - scaling an obstacle by using the entire body, emphasis on pulling and pushing with the arms

WHAT ABOUT THE FORMAT
This workout was originally designed as a test similar to Isabel with the basis of, "Can anyone actually complete this?" It's a cool testament to see how far CrossFit has pushed the limits of fitness.

TECHNIQUE SCALE
Check out Carl Paoli's muscle-up progressions. Practice for 30 minutes.

CONSISTENCY SCALE
120 dips/pull-ups
or
Do the 30 muscle-ups but do them in as few sets as possible with longer rest in between

INTENSITY SCALE
6 rounds of:
Sprint 50 meters
5 muscle-ups
*rest as needed between

MY STUFF
11:08 as rx'd. More towards the consistency scale and kept with sets of 5 or 6.

GENERAL FEAR LEVEL: 3