CFWUx1
22:48
Ring MUs

did 1/2, and subbed:

pull-ups
toes-to-bar
KTEs
burpees
strict pull-ups
weighted pull-ups, 25#

11:05

14:55 rx’d 

35:11
Couldn't even get 1 muscle-up. Subbed 30 pull-ups and 30 dips. 

24:43. 40 straight leg raises for ghd, first 7 muscleups jumping

14:59 as rxd: butterfly abmat sit-ups, two hand touch ghd sit-ups for most of them, took 4 sets. Pull-ups 10-8-6-6, strict pull-ups overhand grip and mostly sets of 2, Bar muscleups broken 3-3-2-2...tough! Sets of 4-8 reps on toes to bars, which were the hardest part. 

compare to was: 
11:59
40 situp
30 Ttb
20 ghd sit-ups full rom
20 pull-ups
10 strict pull-ups
5 strict ring muscleups

175/41/69”

Abmat SU for GHDs and ring MU for bar MU: 20:00

M/34/6’/175#

Finished just shy of 30:00. Completed the last GHD sit-ups at the 16:00 mark; finished the last strict pull-up at the 21:00 mark. After four muscle-up attempts I decided to call it. A few minutes later I gave it another go, got the first muscle-up and was able to finish. 

24:56
Straight leg Ab Mat Sit Ups
10 Bar Muscle Up attempts

15:00

Very hard one. The T2B after the sit-ups are very difficult. Same for the strict pull-ups after the pull-ups. It took me more than I expected. 17'58''

Very hard one. The T2B after the sit-ups are very difficult. Same for the strict pull-ups after the pull-ups. It took me more than I expected. 17'58''.

16:19

Garage made GHD with plate stack.
Subbed CTB for MU.

A lot of breaking things up on all pulls.

18:28
sub ghd W weighted sit ups 10 kg
sub mu W weighted pull ups 10 kg

RX, 17:29

19:26 Rx

Rx 25:12

First workout back...
28 minutes. 

I'm still sore 4 days later.

13:53
Chest to Bar for Pull-Ups
I realized at 40 reps of 60 sit-ups that this was going to be way tougher than expected. Still, so fun to chase the burn.

Sit-ups paced throughout
Toes to bar as sets of 5
GHD started with big set of 16, then sets of 8 to finish.
Kipping c2b as sets of 5
Strict c2b as singles
BMU as 6/4

33yo
M
3plus years in CF
80kg BW
178cm

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

17:20 - Sc (Leg Assisted Bar Muscle-ups) 

18:41 -Sc on 171022 (V-ups subbed for GHD Sit-ups, K2E, Jumping Bar Muscle-ups scales)

23:23 rx

Subbed to ring rows and dips for the m/u 
Two goals today: chip away and not tear. 
22:15

M/53/5’9”/168, new to CF
 
TECHNIQUE SCALE
Cut the reps in half and do 2 rounds. Cut range of motion if needed to keep the rhythm of the movement.
 
Two rounds for time: 25:31
30 sit-ups
25 toes-to-bars
20 extension sit-ups with feet anchored, sitting on Med ball
15 ring pull-ups
10 strict ring pull-ups
5 ring jump muscle-ups https://gmb.io/muscle-up/

NOTES:

No jump rope in warm up bc of heel pain.  Everything straight - except t2b and pull-ups.  Not sure what the difference is between regular and strict pull-ups.  I don’t really know how to kip - if that’s the difference

Rx : 13'10 (mistake 71sit up)

https://youtu.be/h49kNlG4IiU

So many subs. Anything from the bar I could only do at sets of 5. 

60 sit ups
50 laying down T2B
40 hanging knee ups
30 jumping pull ups
20 pull ups from knees
10 ring row to press up (I just kind of made that up)

16:43

12:26 scaled
(last time 15:17 almost same scales)

60 sit up
50 laying T2B (last time did “almost” K2E but can’t today due to shoulder dislocation injury)
40 V ups
30 bar rows 
20 more bar rows (slightly harder) 
10 jump-assisted bar MU (barbell on yoke)

F/24/5’5/140
CrossFit AFK

M/45/185   18:06 Rx (ring muscle ups) 

48:38
Bar muscle-up negatives

1st time doing t2b... usually sub to k2e on door jam bar. They were slow. Decided to do as rx instead of scaling except bar MU. Did jumping bar MU on the 6' bar.

37:04

I’m too tall for kipping in my garage, so I modified to:

60 sit ups
50 strict TTB
40 weighted sit ups 50#
30 ring row
20 strict pull up
10 strict ring dip

17:04

in hindsight, I wonder if I should have put the dips in the set of 20 or 30 instead of 10.

Had to get creative as I did not have the equipment or strength to do some of these movements. 

60 sit ups
50 air squats
40 Superman / Back extensions
30 push press 45 lbs
20 currels 
10 push-ups 

did not get a time as I got paged during my workout. 

6 day .com. 

M/35/6’4”/270 lbs 

29:58

*Strict Pull-ups with blue band
*Muscle ups (substitute 1 pull up + 1 barbell dip)

Haven’t worked out since July, gained 30+lbs,  poor eating habits, humbled, in need of some accountability. 

18:56 Rx

Toes to Bar were the slowest part for me

and today is my birthday! 28 years young

M/28/6’1”/195

Definitely underestimated the workout. Core was crushed 10 TTB in. 

Rx: 19:56 

M39/6’0”/190

21:30*

*got to the muscle ups at 15:00.  Struggled through those strict pull-ups then spent 5 minutes attempting muscleups but no juice left.  Gave up and did 5 rope climbs and called it a day.  Cheers.

M/49/74kg
Rx 24.00

M/39/5’10”/200
RX - 21:55

Slow on everything today.
Subbed 10 jumping C2B Pull-ups and dips for MUs.
Otherwise Rx'd
23:42

60 sit ups
50 T2B/few knee raises
40 incline sit ups (no GHD)
30 pull-ups
20  strict pull-ups
10 ring rows
10 dips
15:38

Compare to: 15:57

SUNDAY
201227
*Workout of the Day*
For time:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
__________________
Time;- 17:30 min

12:51Rx
Damn, that was tough. Going into the toes to bar after the situps were soul crushing. Same for the bar muscle ups after the strict pull ups. Strict pull ups and bar MU were all singles haha. Great workout!!!
My did Rx in 17:26
We did this at CrossFit Pyro

19:27 RX
Outside in the snow/slush on a stainless steel bar. Could definitely go faster with a better grip. Loved this workout! 

11:53

60 Abmat Sit-ups 
50 Knees to Elbows
40 GHD Sit-ups (parallel)
30 Banded Pullups
20 Strict Pullups
10 Ring Rows & Dips
 
arms felt like dead weight after 

Cut the workout in half. Did assisted strict pullups, and kipping pullups to replace muscle ups 27.09

M/55/6’0”/185

60 situps (butterfly abmat)
50 T2B
40 GHD situps
30 butterfly pullups
20 strict pullups
10 bar MU

Rx 17:15

the 10 BMUs took almost 5 min; so many fails!

Rx’d 
16:24 (PR)

171022: Rx’d 24:00

Heavily modified:

For time:
60 AbMat sit-ups 
50 hanging knee tucks 
40 GHD sit-ups from bench
30 dual dumbbell Pendley rows | 2x 12,5 kg DB
20 inverted rows 
10 seated pull-ups + 10 chair dips, elevated feet 

SCORE: 27' 03''

Despite all the modifications, a core and grip killer. 
30 km bike ride in the morning.  

18:15
Ring MU instead of Bar MU
Diabolically compounding!
m/52/5'11"/200#	

17:59 
I don't have a GHD in the garage gym, so I used the dumbbells to lock the feet and rotated over the wall ball. 
Also did ab-mat sit ups.
Rest was RX

26'.00.69"
ab-mat sit-ups for GHD
30lbs band for MU

Subs:
toes-to-dumbbell for toes-to-bar
incline sit-ups for GHD
30# weighted dips/pull-ups for MUs

12:36

M/37/175lb/5’7”

subs: 
1 for 1 sit-ups for GHD (no ghd)
2 pull ups and 2 dips for each bar MU

24:40

8:32 of
30 sit-ups
25 Hanging knee raises
20 GHD sit-ups
15 pull-ups
10 Ring rows
5 muscle-up transitions

Subbed/scaled to:
60 sit-ups
15 TTB/35 KTE, arms in straps
40 GHD sit-ups 
30 pull-ups 
20 hand release push-ups
10 ring dips
16:20
Now I see why I did a different workout last time this was programmed!  Ouch!

Subbed/scaled:
40 dumbbell weighted sit-ups 30lbs for GHD 
10 light band assist bar muscle ups
All else Rx
Made 3 attempts at bar muscle ups without the band before scaling. 

21:32 

For time:
60 sit-ups ab mat 3:37
50 toes-to-bars scaled knees raises 6:44
40 GHD sit-ups RX 11:48
30 pull-ups jumping 16:17
20 strict pull-ups band 21:37
10 bar muscle-ups jumping from box 23:49

60 Ab mat
50 T2B
40 GHDSU
30 inverted rows
20 strict pull up
10 bar MU
time: 26:50

60 abmat sit ups
50 T2B
40 straight let abmat sit ups 
30 PU’s
20 strict PU’s
10 bar MU’s 

18:36

36/195/5’9/M

Lots of weakness for me here...
Scaled to:
60 abmat situps
25 TTB
20 GHD SU
15 kipping pullups
10 strict pullups
10 jumping MU
11:55
Will probably to another round of this later as practice.  My endurance on midline & pullups sucks. Plus anything involving a kip.

60 sit-ups
50 leg raises
40 sit-ups
30 pull-ups
20 pull-ups
10 dips
12:19

60 situps
30 strict pull-up
50 candlesticks
20 strict pull-up
40 hollow rock 
10 strict pull-up 

11:32

Scaled 10 MUs = 10 ring rows + 10 ring dips (othewise Rx)
18:41

Wow, I was a mess. 60 sit-ups were a breeze but after that, with midline "used up", everything else was TRASH. Ouch.

60 sit ups
50 v-sits
40 GHD
30 strict pull ups
20 chin ups
10 ring rows
10 narrow push ups

19.24

Never struggled with Bar Muscle Ups but guess that’s just 2020 for you...18:06 Rx/M/43/Germany

For time: 23m

60 sit-ups
50 high knees
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 dips
-

Mirella 
For time: 23m

60 sit-ups
50 high knees
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups scale

RX:16'21''.
https://youtu.be/gPu_ZBJjNfs

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Sit-up - changing orientation emphasizing pulling from the hips
Toes to bar - pulling from the hips, with an emphasis on tension from overhead
GHD sit-up - pulling from the hips with an emphasis on core-to-extremity
Pull-up - pilling from overhead with skill (core-to-extremity)
Strict pull-up - pulling from overhead with an emphasis on strength (no other moving parts)
Bar muscle-up - clearing an obstacle with an emphasis on pulling from the shoulders

WHAT ABOUT THE FORMAT
Rory does a great job of explaining it

TECHNIQUE SCALE
Cut the reps in half and do 2 rounds, lose the timer. Cut range of motion if needed to keep the rhythm of the movement.

CONSISTENCY SCALE
As is

INTENSITY SCALE
Two thoughts here. If you want to keep the integrity of the movement order, do each exercise for time, rest as needed between. Otherwise you could mix the last three movements in between the first three. 60 Sit-up, 30 pull-up, 50 toes-to-bar, 20 strict pull-up, 40 GHD sit-up, 10 bar muscle-up

MY STUFF
22:42. I was at like 12 minutes and some change going into the bar muscle-ups and for whatever reason I could not do them for the life of me. Ended up finally getting singles mixed in with a set of two here and there.

GENERAL FEAR LEVEL: 4. Limited a to by stamina unless scaled for most people.

Death is inevitable, yet most would like to get to it as healthy as possible. Why? Because it feels better. If only there was agreement on what that looked like. Maybe genomic medicine will be the answer? Maybe there isn't a one size fits all eating prescription and each of us has to tailor our diet to our specific genetic profile. It seems plausible.