CFWUx2 sub mu for pull-up/dip
14:45
18 strict-ish, 12 kipping to maintain 30 sec/mu (15 mins)

CFWUx2 
10*(10rows+10pushups on dbs)
@Mom's (no rings)

Intermediate

4 strict bar MUs in 15 minutes

(first time doing strict MUs, a bit ugly, but false grip helped)

emom'10
3 strict pull ups
3 strict ring dips
10 jumping squats
accomplished

13:51

Afuera en el parque de agronomía.
Muy linda experiencia.
Gracias.

A little late. But this is one of my favorite workouts. First time not doing it strict. I learned kipping recently. 9:31 
sets of 5 until about 15 & then, 3s, 2s & a couple singles. Dips (pushing) strength was the limiting factor today. Coming back from a dislocated clavicle. 

9:53 as rx’d on rings, and fasted. Not bad for having taken a break from most pulling for a while but not at my best. Tried to maintain sets of 4 but broke down on set 3 (4-4-3-3-2-1’s) Found after about 20, that putting the rings a tad wider helps me not shred my triceps and fore arms (in a bad way) on the straps. 

185#43%176cm

58 yo m 5’5” 153 lbs

For time:
30 modified (feet on ground w/ Kip) muscle-ups

5:40

M/26/5'8"/170lb
CrossFit AFK

14:42 - Rx (Not that fast today, did 3-3-2-2 then finished with singles. Had three misses towards the end, took a lot of time to recovery and make the reps up.)

PR got ~20 and subbed 3 pull-ups / 3 dips per 1 MU

17 mins 

M/36/6’/170#

10:48 Rx (Lots and lots of singles)

Deo gratias

Test

At work so no MU. Scaled to 80% so 72/72 pull-up/ring dip. Horrible after sleepless night. 
17:30. 

Modified:
--
AMRAP in 15' of: 
10 inverted rows 
10 bench dips, feet elevated
SCORE: 10 rounds  + 10 rows 
210924: 10 rounds 
--
10 km biking as warm-up. 
Peace. 

15 mins of Bar Muscle Ups
34 Band assist Bar Muscle Ups
Used 2 Small Bands

12:10 

Rx with a 20lb. weight vest - 10:42

subbed with 10 rounds of 5 strict pull-ups and 5 strict bar dips. 

6:39

210924 - similar scale, however the bar dips were box assisted. 6:45.

Completed 220602 first, results there. 
Then, for time
30 CTB Pull-ups
30 Ring dips
6:27

Charlie, ditto what Chris, Jim, and Mike said - hope you keep posting now and again. Everyday I look to see "what did Charlie do today". Best of luck to you!

Thanks Mike Jim Chris and Jonathan!
I will try to post the occasional WOD here and there.
Much appreciation!

Scaled to Beginner:

10rds for time
3 ring rows
3 push ups

4min

30 pull ring
30 dip + band 

age 39

scale.
15'

Copied Chris’s format and did 30 slow, strict ring dips and ring pull-ups with full ROM. Followed that up with the same on bars. 

My first strict ring muscle up, had been using low rings with feet elevated. Real ones are much harder. Only got 4 by 15min cap. My son(14) did low rings, one foot down and completed 30 in 7min.

Equipment scale: 30 Bar MUs.
First eleven  strict (chicken-wing’d a bit), last 19 w/kip.  7:39

210924: same eq. scale: 5 strict, 25 kipping 

15’ of 
10 strict pull ups
10 ring dips
4 rounds + 6 pull ups

then

4 rounds of 22 #15dbs bench press

Did 10 rounds of 3x 3 second ascent and decent pull ups and ring dips followed by a 200m jog 

Then a few hours later 5 rounds but ski erg. 250m and 10x 45lbs good mornings 

Sorry to see you go Charlie! 

Took me 30min to perform all 30 reps with thick elastic bands attached to each ring.

Mi primera vez que hago 30 estrictos, jamas lo había intentado pero lo hice en 19:20 

30 bar pull-ups, then 30 ring dips, each with a 5 second descent and full speed ascent. Started at 5-3-then doubles thereafter. Tough work!
Pull-ups:  8:26
Dips:  8:07
Concluded with 30-15-10-5 second ring holds and bar hangs. 

59/5’8”/155

Dang Charlie! I would still love to see you post your workouts and times on here if it's not too much trouble.

Charlie, wow, that’s quite a change!  Safe travels and a smooth move. Gonna miss the kind comments and the high bar you set for the 50+ crowd. 

And great job today and on Murph earlier this week!

I'm glad these are strict, as these are the only types I'm going to do from now on anyways....

Today SC grey band bar MU...11:27
092421: Sc to 30 band bar MU (grey+orange)...9:55
3/08/2021: 30 band bar MU (black)...11:40

Beginner Option
4:21

Intermediate 
Amrap 15’
27 strict muscle-ups 

5 rounds of
9 strict pull-ups
9 strict ring dips
5:40

Last time, 9 rounds of 5+5, dips with 1 leg on box - 5:50
Today clearly better BUT the dips got very poor down the stretch, arguably several "no reps" in there as ROM fell off.

Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
2:40

Kipping
14:33

Made up yesterday's wod-scaled results there.

Charlie P---Good luck with everything!!  We'll miss you and check in once in a while.

Chris M.    Hmmmm--is it too late to join this #weightvestmonth thing????:)
Might start Saturday...

6:38 Rx'd
Compare to 210924: 8:56 Rx'd
m/54/5'11"/190#	

This will be my last post here for the indefinite future.
I'm relocating to Brooklyn, dissolving my home gym, moving into an apartment and joining a box.
Thank you mainsite for the workouts, Chris for your daily notes, and to everyone who posts here!

Champions Club Scaling Notes

RANT
I've had beef for a while with the phrase "make this the best part of your athletes' day". I can agree with that in terms of them getting to be in the environment with their family at the gym, but I think that idea ends when the workout starts. For someone that does not have good upper-body gymnastics strength, doing today's workout would most likely not be the best part of their day. But there is so much value in workouts like today (and yesterday's 30/30 snatch/ghd) if you do them in a way that really addresses your limiting factor. Spending 20 minutes practicing strict pull-ups and strict ring dips is boring as hell, same with whatever muscle-up scale you could use on the low rings. But spend the time on that today and when something like Helen, Fran, Cindy, or Nate comes up you'll be thankful you made the sacrifice on this random Friday workout in June.

WORKOUT THEMES
Scaling an obstacle with an emphasis on strength. Pulling, pushing, loss of connection, and transition position are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY								x

SCALING FOR LIMITING FACTORS
Strength - practice strict pull-ups and strict dips for 20 minutes
Strength, for real - practice ring/parallel bar holds and hanging from a bar for 20 minutes
Coordination - honestly, skip the low rings and find some kind of odd object to climb. Monkey bars, a short tree, a fence... anything informal
Another Coordination - try slow descents from the top, just like the handstand stuff in SLIPS
Stamina - as listed but turn off the timer and go for max reps in each set, then take longer rests between

MY STUFF
I did 30 strict ring pull-ups and 30 strict ring dips. Slow and as full range of motion as possible on each. Took 21 minutes and some change.

GENERAL FEAR LEVEL: 3