CFWUx2 1mu/3hspu/5kb sub for pus/dips (1.5pd r1 2pd r2)
10r +2 reps

16 rounds with strict ring muscleups and strict handstand pushups

55# kettlebell

7 rounds

20 rounds! EMOM style. Started with 20-15 second breaks each minute into continuous work on the later rounds, but managed to not let the time catch me. Only one round did I do the kettlebell swings before the HSPU. Had 6 of my dogs running around (2 are 2-3 month old rescue puppies) so I had a couple of times I had to break up the HSPU to shoo the pups out of my face. 45# kettlebell, bar muscle ups & kipping HSPU. My favorite work out! 

14+2 RX. M/30/5'11"/170

CrossFit Impulse bringing the Gold on the workout brief.  

January 12th, 2022 (three days rest); midday

wu: slihps
skill: medal cleans, wall balls, ring rows

wod:			NATE
				amrap' 20
			2 strict bar pull ups
			2 strict ring dips
			4 hspu knees on box
			8 kbrs 24 kg
				13 rnds + 2

post: ski, stretch

8 rds plus 2 reps
Rx

Rx

15 Rounds + 1 mus kB 36kg 

13 rounds plus 2 reps rx’d. Asthma is still flared up. Unbroken sets. Did this out of order because of T-day...



183/42/176cm

RX
18 Rounds exactly.
10 Rounds EMOM, 1:30 Rest, 4 Rounds EMOM, :30 Rest, 4 Rounds EMOM.
Male/34yo/4y CrossFit/80kg BW

13 rds + 2 MU

Man/26 YO/ BW (167)
15 Rounds + 2 MU (RX) 

M/26/5'8"/155lb
CrossFit AFK

For Nate,

13 rounds - Sc (Strict ring muscle-ups from seated, legs straight out in front.)

M/35/6'/175#

13+5 strict RMU, kipping HSPU, 53 lb. KB

Deo gratias

Sc ⚫ band bar MU/str HSPU to 2" mat/Russian kb 60#...8 + 2/-/-

HSPU slowed me down, could've gone grey band bar MU

M/ 47/ 140 lbs/ 5’-6”
All sets unbroken. All HSPUs were strict, no kipping. I did kip the ring MUs however. 
it was too nice outside yesterday to not exercise outside instead of in a gym.
I do not own a 2 pood KB so used my heaviest 1.5 pood KB. 
i haven’t done Nate in quite some time but historically for me the 2 pood KB swings are what gas me the most.
As I knew this I attacked this to move quicker and complete more reps than normal/ typically done in the past.
I completed my 18th round a few seconds after the 20 minutes which is considerably more reps/ rounds than I would typically complete so I was happy with that. 
Also I had very little warm up and I was very tight and stiff from no days off in November. I’m working to do a min. Of 300 reps each day and also get normal workouts in as well. If I go heavy I will supplement lighter body weight movements to get the 300 in. Like a few days ago after Nancy, I did 6 rounds of 100 DUs on the odd minute and rest for 2 minutes inbetween. 

15 r.d r.x

15 rounds + 6 reps 
scaled to 1.5 pood kettlebell 

compare to was: 13 rounds + 1 rep (same scale)

Rx : 15 rd’s + 1 muscle up

https://youtu.be/q09EEy3ReJY

12 rds + 8 (w/bar MUs)

180912: 11 rds + 2 (w/bar MUs, 1.5 pd)

15 Rounds (~1:20/rd)

2 strict pull-ups
2 strict ring dips
4 handstand push-ups
8 DB swings (American) (50#)

13 rounds did 4 strict pull-ups and 4 dips, used ab mat, and 1.5 pood

12+11

bar muscle ups

11+2. Used 1.5pd KB, subbed 6/6 pull-up/ring dip for MU. Last was 10+6+6. 

11 rounds + 3 reps

Scaled to:
4 weight assisted pullups
4 weight assisted Dips
4 elevated pushups (Feet on bench)
8 one-arm KB swings (can only use one arm) 30lb KB (Heaviest one at gym)
11 rounds + 8

SC
2 Strict Burpees + 2 Strict Pull-ups
4 HSPU
8 KBS @24kg
10rds+2reps

RX - 11 rounds

37 y.o

Scaled to 2 weighted pull-ups w/ 35# kb, 4 HSPU to abmat and 8 single-arm alternating 35# kb swings.  Got through 3 HSPU in 9th rd.  HSPU were really tough today.

11 rxd

Globo scale: If you do not have rings sub 6 pullups and 6 weighted bar dips per round of muscleups.  You can also sub 3 bar muscleups if the pullup bar allows for it. For Hspu sub push press with 2 dumbbells adding up to 60% of your bodyweight. For kettlebell swings a comparable dumbbell can be swung.   If at Planet Fitness or at a hotel gym with only dumbbells sub burpee cleans for MU, presses for HSPU (if no wall), and dumbbell swings.  

Busy gym: Hit the components as skill work (pullups and dips, or muscleups if equipment allows),  then do the dumbbell sub.

Bodyweight sub: If you have rings to hang or a pullup bar with clearance and a wall or large tree nearby you can do most of this.  Sub for kettlebell swings are either bag or object tosses into the air, deadlifting a rock or object, or 12 "supermans" per round.  Another option if at home with a door gym is 6 chest to bar or strict pullups, 12 hand release pushups and 18 supermans.  

subs/scaled.

BMU's
strict HSPU to yoga block
1.5 pood (only one I have)

10 rounds + 1 BMU

BMU's all singles. mentally still not there to rip into these since falling from the bar two months ago. had to restart the workout twice actually as I couldn't get any going for a little while. HSPU's unbroken until rounds 8-10. RIP Nate.

Modified / scaled:
--
Complete as many rounds as possible in 20 minutes of:
6 inverted rows  + 6 bench dips
12 DB presses w/ 2x 9,5 kg DB (push presses after 4 rounds)
18 DB swings with 20 kg DB
SCORE: 8 rounds + 6 rows, 6 dips, 12 presses
--
Completed 9th round and did one more for good measure.
Some solid training, recently, with 3 movements I hadn't done in a while: single-leg deadlifts, V-ups, and swings 👍 
20 km biking during the day 

2 MUs to 6.5' rings (lean back)
4 HSPU (strict until round 6)
8 KBS (70lbs in plates)

16 rounds + 1

M/30s/225lbs

Masters Men 50-54

8+0

scaled:
2 BMUs
4 kipping HSPU w/abmat 
8 KBS (50#)

Subbed/scaled Bar MUs and 1.5 pood KB:
16 rds

180905: (Same sub/scale)
8 rds + 2 MU.

M/50/5'9"/160
Intermediate option 
Jumping muscle ups 
Pike hspus
16-17 rounds. Lost count.

9 rounds (a lot of dad time/moments in this one)

4 strict pull-ups
4 hand release push-ups
4 strict press with 105#
8 KB Swings with 53# (heaviest I have)

Scaled to rounds of:

4 dips
4 strict pull-ups 
4 box piked HSPU
8 70#DB swings

19 + 2 dips

Scaled to:
Assisted strict muscle up
Strict hspu against wall to folded towel 
1.428571428571429 pood American swings

13 rounds

15 rounds + 6 reps = 216 reps Rx'd
Kipping ring MU + HSPU
PR by 2 rounds + 6 reps (13 rounds in 2018)
with gratitude
m/53/5'11"/192#	

Doing this with Bar Muscle-Ups would be considered scaled right?

RX'd
15 rondas más 2 MU
Vaya que te mata los hombros,.pero esta super divertido 

58yo m 5'5" 150lbs

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

♂ 1.5-pood kettlebell

13 circuits



4 pull-ups
4 ring dips
4 strict HSPU to abmat
8 KB swings, 1.5 pood

12 rounds = 240 reps

Last time a bit different
5 C2B
5 RD
5 HSPU wall-facing
10 KB @ 1 pood
244 reps

So, about even but overall more challenging movements.

Sub/scale:
2 bar muscle ups 
4 strict HSPU to ab mat on 35lb plate
8 KB swings 1.5 pood 

14 rounds + 2 BMU

m/36/175lbs

12+1, subbed 50-lb db swings for the kbs

Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
50 lbs kettlebell 
8+4

RIP Nate
Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Scaled to 
2 strict mu seated on thin band
4 strict hspu
8 - 2 pood American KBS
8 rnds plus 1 mu
m/51/175
compare to Sept. 2018 
9 rnds plus 3 mu w/ same scale
July 2018
9 rnds w/same scale

14rds+2

2 Ring MU (sitting from floor straight legged)
4 HSPU (to abmat)
8 KBS (1.5 pood/54lbs)

RX:15 rounds.(unbroken)
strict HSPU.
https://youtu.be/FhsZbKlU1CM

Champions Club Scaling Notes

RANT
With some of these benchmark workouts it's important to know when they were released. I think this one was 2008 if I remember correctly (maybe '09), and the movements listed are viewed through a different lens now than they were in '08. Kipping hspu were not really a thing, muscle-ups were with a false grip and more dependent on strength than now, and a 2-pood kb swing... still weighed the same but was relatively heavier (and probably something most people did not have access to).

WORKOUT THEMES
A workout with significance beyond the workout (honoring someone, in this case). Heavy weight and medium duration. Gymnastics strength and jumping strength but in small enough doses where stamina does not really kick in until late.

MAIN DECISION
Strategize for the best score, or use it as another training/practice piece?

TECHNIQUE SCALE
10 rounds as listed, turn off the timer

CONSISTENCY SCALE
As listed, strict muscle-ups (or scaled version) and strict hspu (or scaled version).

INTENSITY SCALE
As listed, go out sprinting and live with it when you die out.

INJURY SCALE
Upper-body - AMRAP in 20 minutes of: 2 pistols, 4 slow sit-ups, 8 box jumps
Lower-body - Consistency scale, sub 8 slow hip extensions for kb swing

MY STUFF
11 rounds + 2 + 2. Consistency scale

GENERAL FEAR LEVEL: 8