CFWUx2 sub 1 mu for pus/dips
Road to school for bar mus
20 +15-ish failed before stopped for blisters

50 BMU 6:35

30 bar muscle-ups. Horrible performance. 
15:54

Used 20 min to practice the BMU, movement I haven't done any since the pandemic begun. The bar was too low, but I could handle this properly.

Then subbed to the intermediate option as:
30 C2B + 30 parallel bar dips

Time: 4:35 

9:27 as rx’d: 5-5-4-4-4-4-4-3-3-3-3-2-2-2-1-1 reps. PR (last time 10:57) Used leather palm guards. Last rep was VERY hard fought, I couldn’t kip as much by the end due to grip stamina. 



177/41/69”

Subbed 50 C2B PU and 50 dips: 9:08

Not For time:
10 rounds of:
3 strict pull-ups with slow descend
6 push-ups



MU bar unavailable.
24 rounds
5 pull-ups
5 push-ups

~30 minutes

Did some @estradaflys BMU progressions for 20 minutes. Then 10 sets over 10 minutes: 
5 strict pull ups
5 strict ring dips 

Beginner scale
10 rds 
3 jumping pull ups
3 push ups
8:07

5 RxT
10 Pull Up
10 Push Up
Time 7:38
Age 52

Today should have probably been an off day but figured I’d catch up on this one.

Beginner option: odd rounds = dips, even rounds = push ups 

7:23, but didn’t really try to finish this one particularly quickly. Felt weak today 

subbed 50 weighted pull-ups & dips, 25#

16:19

Completed 3/8

5:13

30 Seated Ring MU

RX 8:05

RX, 7:31

Beginner scale

7:06

Want to nail a strict muscle up before kipping high volume like this. 

Rx’d   4:44

RX - 13:07, that's the most BMU I have ever done in one setting!

10 Rds 3 pullups + 3 pushups 
9:13

12:19 Rx
compare to was 20:01

Used the entire time to practice progressions and then did 30 modified MU from a box. 6 something minutes. 

Consistency scale:

25-20-15-10-5
strict pull up
Strict ring dip

12:27

Subbed 3 pull-ups / 3 dips per 1 MU for 50 rounds (total 150 each PUs and dips)

31:45

42 / 6’0 / 195

5’13 
50 BAR MU

26y/o
155lbs

10:26 Rx

6:41 age 30. Body weight 91kg. 

Chris's Consistency Scale'ish:
For time
25-20-15-10-5 reps of:
Jumping C2B pull-up
Ring dip
13:02

Meh - haven't sorted out MUs yet and garage setup currently won't support them.

12:54.  Never done that many BMU at once.  My breaks early on were a little too long, next time a little faster.
33 years old, Male, 220 lb.

Scaled
For Time: 8:30
5 Rds
10 Ring Rows
10 Ring Dips

M/25/5'8"/155lb
CrossFit AFK

11:58 - Rx (11:25 on 180823)

Rx 13:21

36/195/5’9/M

I don't have a bar I can do muscle ups on so:
10 rounds of:
5 strict pull-ups
5 strict straight bar dips

8:21
0:25/0:34/0:42/0:45/0:49/0:58/1:03/1:00/0:57/0:57
Broke pull-ups the last 3 rounds. 

Following video tips (nice work 👍) modified this one to:

For time:
50 horizontal rows
50 bench dips, elevated feet
SCORE: 10' 07''
--
Felt good and did another full round afterwards, disregarding time.

M/55/6’1”/180

For time:

50 bar muscle-ups*

Rx (masked): 10:12

*all singles; I’m not risking completely f’ing up my hands 3 days before the first Open wod

10 rounds of
5 pullups
5 dips
22’22”

Band assist, gray (5), black (45)
@ 30 11:40
@ 50 26:35

Honestly, didn't think I'd make it to 50

Scaled to 50 assisted MU
5:58
Weakness
I'm not really gonna figure these things out until I get a good spot to practice.

Rx’d 8:49

180823: 8:30

5 Rds
10 pull-ups 
10 dips 
8:11

13:28 Rx
It was smooth sailing through 48 reps at the 10:30 mark, and then something just broke down - 5-6 fails (and 3 minutes) getting those last 2 reps.
At the local park - garage set-up not good for bar MU.
m/52/5'11"/200#

Scaled/subbed to:
50 weighted pull-ups 
50 weighted dips
(first 30 reps w 30#, last 20 reps w 20#)

10:30 even

I was totally blown away with the level of skill and professionalism on how the CF L1 course was conducted by CF Pretoria. Thank you Chad and Candice for sharing your weekend with us to enrich us with so many numerous gems to use in life going forward. You are true Crossfit.com ambassadors and will in future do great things for and through Crossfit.  We in South Africa salute you. Regards Corrie Vorster

To our Amazing, Awsome and very Professional Coaches Chad, Sorry I mean Mike... Lol and Candice that hosted the Pretoria CF L1 course this past weekend. Thank you for being an inspiration to us. We have thoroughly enjoyed every moment with you guys, even the test part... CF SA is surely alive and active. Also a big shout out to our fellow attendees that made the weekend extra Fun. Regards Nantes 

I had so much fun at the Level 1 in St. George this weekend. Our instructors, Eric and Cameron were amazing!! They were so knowledgeable and such great teachers!! They made it fun and I learned more than I ever thought I would. It was fantastic and I’m so happy I stepped out of my comfort zone. Totally worth it!!!!

12:28. Scaled to 60/60 chest bar pull-up/deep bar dip. Not much in the tank today. 

Tolles Webinar am Samstag. Emily ist sehr effektiv darin, OK gut zu machen, und gut noch besser zu machen, sogar durch eine Webcam!

Beginner level 3:59 😊
Light but effective !

Just wanted to thank Aimee (CFKP) and James (CF Training) for a great weekend of workouts and lots of learning, that was AWESOME!!!

Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.
blue band 50 bar muscle-ups 12:05

Wanted to give a quick shoutout to Maggie, Andy, Spencer, and Alex for the seminar at Crossfit Charlotte. Learned a lot from them and loved the environment, made the drive worth it.

Might stay away from kettlebells for a few days though, Andy knows what I mean.

Rx.
-6:25
12/6/6/6/5/5/4/6

https://youtu.be/3rsPma_xHg4

50 bar muscle ups for time
Scaled to:
10 unassisted 
10 band assist light
10 unassisted 
10 band assist light
10 unassisted

21:20

5 rounds of
15 ring rows
15 ring push-ups
13:22

7:43 RX

9:06 Rx

M/28/6’1”/200lbs

Had an awesome weekend at the Crossfit level 1 trainers course. A huge shoutout to Chad and Candice hosting this event! You are such a great example of professionalism and what crossfit is all about!! Loved it!!

I had a blast at the CrossFit Level 1 in Pretoria, South Africa! Chad and Candice were absolute super stars all weekend long! Thanks to the CrossFit team and my fellow participants for a fun, informative and exceptional weekend! 

Very useful tips for those who can't "muscle-up"! Thanks 👍

CrossFit is definitely alive and well in South-Africa!!
Awesome level 1 seminar from Chad and Candice Theron.

Amazing Level 1 Seminar from Candice and Chad Theron in Pretoria, South Africa!!! 👏🏼👏🏼

10:57 sc
50 ring muscle-ups from seated

RX:7'59''.
https://youtu.be/FPP1Lz04klQ

Beginner Option:
For time: 7:53
10 rounds of:
3 jumping pull-ups with slow descend
3 straight bar dip

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Bar muscle-up themes - pulling, pushing, clearing an obstacle, skill (global extension/flexion), connection (bar instead of rings)

MAIN DECISION
Single modality or practice more stuff?

TECHNIQUE SCALE
As is, lose the timer.

CONSISTENCY SCALE
25-20-15-10-5 reps of:
strict pull-up
strict dip

INTENSITY SCALE
10 rounds of:
Something short to get your breathing heavy
5 bar muscle-ups
Rest as needed between rounds

INJURY SCALE
Upper-body - look for two movements involving as much body as possible and allow for stamina to play a factor. Run 400m, 30 dumbbell thrusters, 4 rounds. Something like that.
Lower-body - consistency scale

MY STUFF
Consistency scale in 14:44

GENERAL FEAR LEVEL: ? No idea. But I'd probably guess a 5.