21:29
Bar muscle ups. 

12:36 Rx
run got tough
MU unbroken 

19:52

M/5'8"/27/180lb
CrossFit AFK

14:30 - Sc (Did the intermediate option today with 2 ring muscle-ups. Coming off a shoulder injury and feeling more like myself. Did 3 reps on the 10th round)

Lesson Plan I am running today in class. 

Board Talk (3-minutes)
-Today we are leaning about running and muscle-ups
-Ask for injuries that may affect this workout
-Demo the muscle-up, point out the 200-meter run

General Warm-up (15-minutes)
Banded 7 (ideally athletes do this before class as they come in, if not reduce the rest of the warm-up to 2 rounds)
10-20 reps of:
band pull-aparts
angled pull-aparts, each side
small pull-aparts
pass-throughs
push-outs
face pulls
Then,
3 rounds of:
10 leg swings, each side
5 candlsticks, hanging onto rig
20-sec. side plank, each side
30 single-unders

Specific Warm-up (18-minutes)
Ring Muscle-up Progression:
Teach and then Practice 1-2 sets on the low rings of:
Support Hold - rings close, shoulders in front of straps
Negative Dip - elbows back, body lowers together with feet
False Grip Ring Row - no space between ring and wrist
Transition, rings never leave the body - bottom of dip to fist bump in front
Row Muscle-up - rings close and transition from row to dip (continue to practice this step if the next few steps are challenging)
Seated Muscle-up - rings close and transition from row to dip
Kip swing - control with shoulders, feet drop fast with arm straight
Kipping Ring Muscle-up - torso rises to rings, feet drop with body into next swing

Running Progression
Teach and then Practice 3-5 sets of each drill of:
Pose and Fall - correct pose position and fall on forefoot
Pose and Fall, switching feet - pull the foot quickly off the floor
Wall Falling Drill, run in place while leaning on wall with hands in front, - keep feet from moving forward
Shuttle run, pose and fall start - pull feet up, knees and feet forwards

-2-minute big break
Build-up (5-minutes)
2 rounds
100-meter accelerate out, 100-meter jog back
2 ring muscle-ups (or variation used for the workout)
Rest 30-sec. between practice rounds

WOD (15-minutes)
-2k of running
-30 muscle-ups
-This workout should be quick, CAP the workout, as we know there will be redemption down the road. 

Cool-down (6-minutes)
-clean-up and high fives
-ask about successful goals achieved
2 rounds of:
30-sec. pigeon stretch, each side
30-sec. calf stretch, each side

Rx
17:17

200m on air runner 

10Rds(12:00+11:00)
2SkyLaps (0.2Miles)
3ChinUps
3Dips

Did this on a heavy legs at a tempo pace. Pushed the second half, loosened up on the first half. ChinUps and dips were like rest; did not cause interference. Great workout that I love. Plan on cutting the rounds in half and adding 1 or 2 reps for a repeating conditioning piece.

Scaled to:
10 rounds of
200m run 
3 strict chest to bar ring pull-ups
3 weighted bar dips (10 kg)

Time:30:32
Run on treadmill so wasted time while coming to a speed and meanwhile did not count 50m till it comes to my speed.
Took a lot of time while wearing and removing weighted belt for bar dips. Could have been under 25 min.

Intermediate, bar MUs

17:24

14:48 RX
Age: 43
BW: 78kg

15:58 Rx

15:19 S2S CrossFit bali

17:37 rxd
Thank you TDC! I’ve been doing CtossFit for over 12 years and this was the first time I’ve ever been able to do 30 muscle-ups in a workout in sets of 3 unbroken muscle-ups until today!

19:07

14:58 Rx
strict MUs

Modified: 
--
10 rounds for time of:

20 DB SDLHP @ 2x 10,5 kg 
3x [9 inverted rows + 9 bench dips] 

> 24:26
--
Peace.

15:40 RX 
Age 48 weight 80 kg
Amazing wod

RX : 13min55
3 last rounds were tough...

On a continuously running treadmill
Strict pull-ups

12:07

Completed 8/18 in the home gym. Scale subbed 3 kipping chest to bar and 3 ring dip for muscle ups. 

18:00. 

runs were slowwweeeeee

18:54 RX… slow run

16:09 RX
should have pushed the run more
muscle ups

13:10 rx

30.26
Subbed ring for bar muscle ups.

6 C2b+ring  dips
26:31

35:11 beginner 

9:31 RX. Loved this WOD.

10 Rounds

200m Run
3x (3 Ring Rows + 3 Jumping Ring Dips)

Time: 31.05

*Trueform runner and subbed BMU*
13:57

18:25

15 cal ass bike
3 pullup/3 dip

10 rounds for time of:
200-m run
3 pull up +3 ring dips
total time18:20”
probably I run for 220 metro 

M/37/6’/178#

10 rounds for time of:
200-m run
2 strict ring muscle-ups

13:42

Kept a steady pace throughout. Didn’t allow any muscle-up sets to be singles. 

Deo gratias

16:58 Rx

11:44 RX
200m run
3 RMU

14:58 rx
Outside run. With transition in and out of gym prob around 250+ meters. 

As rx'd, 21:22.

Wanted to not fail any muscle-ups, so did all singles and did not push the pace too much.

50m/5'10"/185

7:24. 
5 RFT of:
400m Echo bike
3 ring rows
3 bar dips

14:09 Rx - did BMU

12:24 Rx

The run was the hardest part.

Have been running for distance a lot lately. Once marathon is over, need to shore up this weakness and run for speed. 

12:18
at CrossFit HON

Beginner version.
Time: 9:04

14:25

20:01 Rx

220m Run
1 RMU
16:53
Fun!

Rx: 19:00, assault bike

18:59
200 M run
3 RMU - Unbroken each round

Intermediate 
12:11 

GWU: Full Body Rotations
Running WU Drills

SpWU: Ring MU WU/Progressions

18:17 3 strict pulls up+3 kipping ring dips per round 
Age 42 

10 mins 47 secs
• Run - mid-high pace
• MU - UB

I don't normally follow mainsite anymore but this is definitely something I will scope out. As Dave was talking about Thu & Sun rest days, it reminded me (as well as my body has) that I need to take my rest days seriously.

21:35 RX
unbroken MU until the last one. Most ring MU I’ve ever done in a workout!!

14:31 Perfect balance between running and RMU

14:29 and a lot of fun.
Amazing workout!

Subbed RMU for BMU as no rings.

17:17 

18:45 scaled version: 250m row/ 3 band strict pull-ups + 3 raised push-ups 

18:45. Scaled version: 250m row/ 3 band strict pull-ups + 3 raised push-ups 

14:26. Unbroken RMU. Good Workout Dave Castro. My first .com in a while. 

17:08 RX
air runner

11.30 rx AG: 35-40

First workout I have done from the CrossFit.com site (I usually follow my affiliate programming).

20:10 scale

3 bar muscle ups per round (don't have ring muscle ups yet)
Echo bike for 0.6km

14:14
scaled to: 5 rounds of 200m run, 3x 3 pull ups + 3 dips

It’s been like 13 years since I’ve posted a time to comments. it took me about the same amount of time to figure out how to log in.  Worth it!   It feels good to see  a few names I remember ♥️

I managed to get 7 rounds in the garage before being interrupted.  
I rowed for the run. 
and I did strict pull-ups and dips on my kids gymnastics bar for the MUs. 

good times!  Thank you, Dave! 

Scaled to
10 Rounds
200m Run
3 Pullups
3 Ring Dips
Time 27:39 
(so slow - can’t wait to retest it)

20:37 Rx. All unbroken but definitely could cut time in transitions and running. 
Feeling weird posting again in here after 15+ years of not posting 😃

13:48 RX’d

20' Rx

Excited to try these workouts. Had to modify for my skill and effort level (injured calf and sickness this week).
10x
200 meter row
3 banded pull ups
3 toes to bar
3 banded ring dips
27:35 time

12:47. Fun workout 🤘

16:51 Rx, hurts so good

22:10 RX 

dips fell apart last two rounds

17:43
Did box assisted Bar Muscle-Ups
Run was AsRx on hill 

11:26 rx

this was gnarly after work today 👌

15:28 RX

13:27 scaled box-bar muscle ups 

Rx
14:27

Hago Mayhem 60M pero la vieja escuela se que haremos estos WODS programados por el Master Dave Castro !!! 🇲🇽🦬

13:54 RX

RX 14:58 

17'28" 

=> 10x : 200m run + 3 ring pullups + 3 deep dips

5RFT
10 Cal Bike
3x3 Pull Ups + 3 Ring Dips

 19:06

10 Rounds 
200m run
3x(3 strict pull-ups, 3 dips) 
22:24

My first Training on Monday august 14  in the afternoon
10 Rounds For Time of:
200 m Run = 1:30 minutes
3 Ring Muscleups Progressions
I completed the Workout in 24 minutes.
https://youtu.be/ArewkMdAjcs

Rx
16:27

Runs were pretty slow, legs have not recovered yet

Son(15)
Beginner (run 200m, 3 dips, 3 strict pull ups)
16:26

He was sore from lifting on the rest day

Wasn't able to keep exact time. 10 rounds of 50 single unders, 8 ring rows and 5 pushups. 

14:25 Rx @ BrewCity CrossFit

Beginner. I changed ring rows to pullups. Sprints on a treadmill speed set at 9.7
5 RDS: 20:05

16:40 subbed 3 C&J at 135# for RMU

16:22 RX. 42M/5’9/170

Great workout, Dave.  Thanks.  Ripped in round 6, cost me about a minute.

M 53/195/6’
15:00.  Scaled the ring muscle ups to jumping bar muscle ups.

14:48 Rx
200 M Sidewalk Run

14:02 - Beginner Option 

First, DL 5x5 @85%, then 8 x push-ups 8-10 reps then beginner option. Time is so ridiculous that I haven't note it (out of breathe between each run) 

So many great times today I don't have enough to get around to all.  Job very well done everyone!

Shout out to Dave Castro!  Looking forward to seeing how the format change pans out!

15:30RX

What better way to step back into CrossFit than a main site workout via TDC. 

knee Rehab scale-10rft 15cal assault bike 3 muscle ups. Scaled to 2 muscle ups at round 6 after my shoulder started to talk to me a little bit. Haven’t done a ton MU in the last few years, felt cool to do a bunch today. 20:12.

My Time: 16:47

14:22 
15 cal bike instead of run 

10 rounds 
200m run scaled 500m c2 bike 
3 ring MU 
16:49 

Subbed Bar MUs for Ring MUs:

13:25

Unbroken, for what it’s worth… I need to install some rings.

SC jumping ring MU. @ round 4&8 I raised the rings...20:22 (1:55/1:40/1:35/2:28/2:01/1:58/2:01/2:05/
2:37/2:03)

19:05 sub muscle with pull ups & dips

RX 15:11 (Air runner)

트로형님이 프로그램하다니
나너무 신나~~

M/39/72”/168

Totally messed this one up. Thought it said 100 m run vs 200 m run. 9:40. Did MU’s unbroken. Finished additional 1,000 m after workout (5:36)

Scaled to mu seated on thin band
tweaked pec on 3rd mu on 8th rnd
so 3 strict pull ups for rnds 9/10
22:43
m/53/175
du's and ring dips aren't my friends anymore....

Also---Dave--THANK YOU for bringing back the rest day articles.  Always enjoyed learning new info or being challenged in my thinking.  Much appreciated.

12:14 Rx

13:28 Rx

Rx- 11:37

10 rds:
200m Run
3 Bar Muscle Ups

M/40/170#

Rx   12:06


*Unbroken Muscle-ups and tried to Push the Pace on the Runs!

11:49 Rx
200m Run Outside 
30/5’7”/190

5 rounds of
3 strict banded pull-ups
3 strict banded dips
200m run
12:50

Subbed 10 rounds of:
200m run
2 sets of [5 pull-ups + 5 ring dips from part-squat]
29:00

It is HOT and I am TIRED. Did Wednesday's WOD yesterday (GHDs + weighted pull-ups). Unlucky to have fatigued exactly the muscles most needed today, then gone at this when its 90F+90%. Turned this into a Hero WOD.

16:33 RX. used an air runner

17’07”

18:26 RX, after 2h of strenght, proud of my effort

13:57  5 rounds, run approximately 200 meters, 3 inverted rows, 3 pushups. Plus a Pliability full body stretch. 
off and on with different programs. Trying to get back to the basics and just do the work. 

16:51 6 CTB 6 Bar Dips 

First day of school for kids… I think it’s harder on me and my wife than them 😢. To top it off the bus didn’t pick one of them up 🤬.The new programming is a bright spot in my day! 

Scaled to assisted bar muscle ups

14:27

Due to workout environment I subbed for bar muscle ups and 110 skips.

10.50

Enjoyed this, although due to having to make my way through my house to run outside I subbed for skipping. Would like to see 2000m run 30 muscle ups for time.

RX 12:43 run outside. 

Nautical version:
250m rows
7-8 ring dips
7 pull-ups 
24:20
Switched to 8 dips after round 4. 
Not looking forward to a retest of this one!

60/5’8”/156

200m run
6 pullups
6 bar dips

12:56

M/48/6'2"/180#

Rx'd 
17:53

Love this. I look forward to the changes 😊

Hi Dave can you share with us the template that you use for programming!! Thank you!!! 

13:40

200m run
3 low ring trans w/ strict dip out

15:18 Rx. Nice RMU practice

Scaled
10 RFT
200m run
6 CTB pull-ups
6 Bar dips
Around 22:00 maybe

Runs may have been a little longer than 200m, I may have lost count of rounds when I stopped to help someone, and I definitely didn't mark the time when I stopped to help and restarted.  I couldn't remember if I completed 5 or 6 when I stopped so I just counted it as 5 to make sure I got in 10.  No rings and I don't have MUs like that, but I'm glad my left elbow held up to the dips.

Beginner option:
5 rounds for time of:
200-m run
3x: [3 ring rows + 3 jumping ring dips]
12:23

16:25 RX

40 Years old, 175lb

looking forward to Daves programing 

14:06 rx

15:27 RX

19:17 as prescribed 

13:50 RX

21:06 scaled to 15 cal assault bike + 3 ring row & 3 ring dip

14:27
3 strict PU + 3 strict matador dip

12’12 thx boss

Age 43 weight 72 kg 
14.30 RX

19:03 with strict-ish Bar-Muscleups. What an awesome workout, can't wait for the repeat. 

16.05 Rx

Thank you TDC!

Curious to see others take on the micro repeat results. I did repeat workouts for years (chipper workout on Thursday that was repeated for 3 weeks and then we moved to a new workout). Athletes always improved markedly from week 1 to week 2 and slightly from week 2 to week 3 because they "learned" the workout. This wasn't increased fitness, it was figuring out what movements to push on and how transitions worked.

Dave - do you have a way to differentiate increased fitness from "learning" the workout? Super-simple workouts?

Love everything about this.  Excited to get after this one tomorrow!

Funny how I'm already dreading the wall-walk take on Diane. Is this some sort of psychological warfare?
But, seriously looking forward to the scholarly breaks on rest days.
"Now this is the point. You fancy me mad. Madmen know nothing."

Dave, I love what you’re bringing (back) to mainsite. I’ve long missed the free flow of ideas on both fitness and life outside the box that used to be a staple of mainsite.

I see that the workout for tomorrow is the first one programmed for this new approach; if I may suggest, it’d be great if you and future programmers posted your names as well, so we can tell when you pass the programming on to the next person, and so we can tease out a little of each programmer’s thoughts on fitness. 

Champions Club Scaling Notes

RANT
When you read any kind of rant that gets included in these notes, I think it's important to remember that I come from a bias of enjoying... let's say, tradition and nostalgia, that these rants are coming from someone who hates college football conference expansion, loves mid-range jumpers, misses going to Meijer at midnight to get Eminem or Lupe Fiasco's album when it came out, and was raised on 3-on-1-off programming coming from crossfit.com starting back when I was a sophomore in high school. So, of course, my first instinct to seeing the change in format was the same when I see a kid pull-up for a 3 on a fast break instead of embracing contact at the rim: soft! I follow 3-on-1-off one day ahead, the Champions Club follows 3-on-1-off up to the day (even surprise 4th or 5th day workouts), and I believe that format is the most challenging for me as a coach and the people at our gym as athletes, which is a good thing; I saw the change as a way to 1) continue merging CrossFit Affiliate Programming with the main site and 2) drive more temporary traffic to the main site - both of which, in my opinion, divert from the original goal of the main site, which was Forging Elite Fitness. But if there ever was someone I'd defer to in this instance - especially in the current state of CrossFit - it would be Dave Castro. Not only does he know more about workout design than anyone reading this, but also knows the context in which these decisions are being made. So I'm with Dave here. Plus, after Bert, we could all use a few more rest days.

WORKOUT THEMES
Monostructural and gymnastics. Using cardio fatigue to challenge our gymnastics skill, and the other way around.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

FORMAT QUESTIONS
Do I want to treat this as one big conditioning workout or do I want to treat it as a conditioning piece and a strength practice piece?
What is limiting this from being a medium/medium workout for me and do I want to scale it to work on those needs?
Do I treat this like a benchmark test (as suggested in the video) or do I treat this like a practice workout?

MOVEMENT QUESTIONS
Do I want to preserve the strength demands of the muscle-up or the skill demands?
Do I want to game this and go for best overall time, or really sprint the run?

MY STUFF
18ish minutes. Used the first 3 rounds as a warmup. Then went pretty hard on the runs. Low rings and scaled with feet, so it was more of a "for quality" station on muscle-ups

GENERAL FEAR LEVEL: 7

I love to see the effort to bring mainsite back into the conversation! 

Thank you Dave Castro for a bit of a look inside your Programming and what you plan for Rest Days. 

I hope to see these comments alive again!

Awesome. I’ve been off and on mainsite for a lot of years now. Whenever I need a reset or just some baseline fitness, I jump on mainsite for a while. I also use it to rehab from injuries oddly enough. I’ve recently had a knee injury and I just scale everything back to the most I can manage even if that is body weight squats to a tall box instead of back squats. It’s worked wonders for me in the  past and this time is working well too. I’m 4 weeks out from a nasty pop and I’m feeling great and getting strength and ROM back. Kind of stoked about this and kind of not. I love the mystery around mainsite so taking a little bit away kinda sucks, but I’m stoked to try something new too. Also, excited for Chuck to program for some reason. He’s always been mysterious, so stoked about that. 

Thank you for the video Dave (and Matt, I'm assuming) and for taking the time to keep us in the loop of what is going on behind the scenes!

이번달은 트로형이 와드짜는거야?!?!?!?
아~~트로형~~~

Really happy to hear that some of the original main site content is making its way back to main site. I used to love that the "non-CrossFit" stuff that used to be posted; classical music, poetry, etc. Pumped to see it come back. 

Globo wod: If you don't have rings today you can either sub 1 burpee bar muscleup, 2  chest to bar pullups and 2 TRX/weighted strict bar dips, or 3 pullups and 3 dips per ring muscleup. Subs for run are 250m row, 10 calories assault or echo bike,  or 6 down and back shuttle runs 25ft (down and back is 1 rep).