13:09. I wanted to freaking die. I ran on assault runner** I don't know if that counts. 

17:39
Bar muscle ups

General Warm-up (15-minutes)
Mayhem Banded 7
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
10 sit-ups
20-sec. ring hang
20 elevated single leg pogo jumps, each side (front foot elevated on a box)

Specific Warm-up (18-minutes)
Ring Muscle-up Progression:
Teach and then Practice 1-2 sets on the low rings of:
Negative Dip + Hold at bottom - 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:
Bounce and Fall - correct fall on forefoot and lean
Bounce and Fall + run out  - fall for a few bounces then alt. step and run
Wall Falling Drill, run in place while leaning on wall with hands in front, - keep feet from moving forward
Shuttle run, bounce and fall start - pull feet up, knees and feet forwards

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

Cool-down (6-minutes)
2 rounds of:
30-sec. laying twist stretch, each side
30-sec. calf stretch, each side

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

14:36 - Rx (PR, that worked. Last time I completed 10 rounds of 2 muscle-ups with 3 reps at the end. Today was the whole shabang with 6-sec. more. Had to break up round 6 and 10 today into 2-1.)

M/33/212/5'7"

10Rds [21:25] (10:30+10:55)
0.2Miles = 2 SkyLaps
3 ChinUps
3 Dips

A little too dehydrated and sleep deprived. Ran the SkyLaps at a tempo pace. ChinUps and Dips were irrelevant, only slow transitions. Since last attempt, wanted to up ChinUps and Dips to 4, but focusing on running at the moment. Legs might've been a little heavier than last attempt (as well as body weight!), but I only felt worse due to bad hydration/sleep. 

Scaled to:
10 rounds of
  200 m run
  3 muscle-up row drill
  3 ring dips

Time: 26:15

bar MUs, full WOD

18:13

18:14

m/51/189

250row
6pull-ups+6dips

21:50

Rx. 14:28 (230814 15:11)

Modified: 
--
Interval run: 10 x 200 
> :49 / :45 / :42 / :43 / :45 / :43 / :44 / :43 / :44 / :38
Bent-over rows and dips practice later in the day 
--
Peace. 

15:10 
with 4x 25m shuttles 

14:30

14:05

Today: same SC...15:32
8/14/23: SC jumping ring MU...20:22

Same scale used on 8/15: 
250m row, 3 banded strict pull-up + 3 raised push-ups 
18:20 (previous was 18:45)

12:30/15:00
From 13:10/16:??

BGym
15:50

25:07
200m row
3x ring row + 3x jumping dips

On a continuously running treadmill
Strict pull-ups

09:44

10 rounds
200m run 
3x (3 strict pulls + 3 dips) 
20:42

Intermediate 
12:01

230814 
12:11

M/31/205/5’10

Subbed 3 Strict Pull-ups and 3 GHD machine dips for muscle ups. 

Total Time —-> 20:20

M 53/195/6’
Scaled muscle ups to jumping bar muscle ups.  14:00 on the nose.  Last time was 15:00.

Subbed 2x [5 pull-ups + 5 ring dips from partial squat] = 3 muscle ups
25:46
Same format as 2 weeks ago: 100 of each PU and dips, vs total 30 MU.
Not great but way better than when it was like 95F and 95% RH.

Rx- (scaled muscle ups • 3 ring rows/ •3 ring dips)

time: 22:53

6ctb pull ups+ring dips
23:44

10 rounds:
200m trueform runner
3 bar muscle ups

13:00 even
13:57 on 230814

Time 21:17
6 rounds

200m-run
10 JPU
10 Dips

My Training on Tuesday august 29 at night
10 Rounds For time of:
200 m Run = 1:30 minutes
3 Ring Muscle ups Progressions
I completed the Workout in 21:50 minutes setting my Personal Record.
https://youtu.be/O9Qm7IO5GIs

5 rounds of 200m run, dips and assisted pull ups. Time: 15:36

5 RFT
10 cal Bike
3 (3 Pull Ups + 3 RD)

18:48
19:06 230814

I don’t feel like I did any better than last time. It was hotter outside 2 weeks ago.

It's been over a year and a half since I've done a muscle up due to a bad shoulder injury, so I practiced them today and did 20 ring muscle ups as singles.

Beginner
8:31

14:22

Sub 12 cal echo bike for 200m run
Sub Bar MUs for rings

20'27

Current Time: 15:38 RX
Previous Time: 17:05 RX 

Rx- 10:38

10 rds:
200m Run
3 Bar Muscleups

improvement from 11:37 to 10:38

went HAM on the runs….

Rx
230829
14:45
230814
16:27 (sore legs)

Son(15)
230829
3x low ring MUs from squat on toes
14:42
230814
Beginner (run 200m, 3 dips, 3 strict pull ups)
16:26

12:56 Rx
32 seconds faster

9'42" (beginner)

Intermediate option:
10 rounds for time of:
200-m run
3 kettlebell row - 2x 35lbs
3 dips

16:48.38

15:17 scaled/paced 5 rounds for rehab of: 
200m jog
3 tempo ring pullups 4-6sec up/4-6 down 
3 tempo ring dips 

Stopped at 5 rounds because I fell off unbroken dips at that point and was off my intended pace as a result. Appropriate hit for where I am at right now after a lazy summer and a pretty severe arm injury last week. 

Injury was from a rope randomly looping around my arm as I fell wakesurfing. No bueno. 
Driver didn’t know I was being dragged so I had to free myself on the fly as the boat was turning around. A little torn triceps and bad bruising with a gnarly hematoma in the triceps tendon. Had to be monitored for rhabdo in the ER for 5 hours since it was a crush injury. 

44yo/176cm/180lbs/CF since 2005

15:33 
modified muscle ups using low rings and bench

Subbed Bar MUs for Ring MUs:

12:20 (Unbroken)

230814 (Same sub):

13:25 (Unbroken)

Good improvement, but I wonder if the 10 degree temp difference assisted with the improvement (90 degrees today vs 100 degrees on Aug 14). Definitely felt better today. Fk it, I’ll take it and stop questioning the outcome 😆.

11:50
10 rounds of 200m run + 3 strict pull-ups.

Rx   10:56


Compare to 230814
12:06


A few things I did to maximize intensity and efficiency on this retest:
Shorter Ring Straps
Running Shoes
No Grips

I had been dreading this retest because I knew it meant I would have to push even harder. Thanks to yesterday’s running I felt more confident on the run!

https://youtu.be/tyyrYlF_dGw

scaled to assisted muscle ups (same as last time)
13:46

19:34 RX. Super stoked on this. Runs were a light jog because I’m coming off a knee injury and this is the first time I’ve run in a while. 

but 2 weeks ago I did it in 20 and some change. Used assault bike and scaled down the reps of the muscle ups after 5 rounds. Kept 3 unbroken all 10 rounds today. Pretty amped. 

16:14 Same scale 

230814 16:51

18:03 Rx. 2:34 PR from two weeks ago! Runs sucked. Faster connected muscle-ups and no chalking - less time to recover for the runs. Great two weeks, Dave!

M/39/72”/168

as rx 14:28  Don’t really have a true compare to since I misunderstood the workout last time and ran 10 rounds of 100 m vs 200 m. Felt good. Kept MUs unbroken. 

18:38
10 rds
8X25 shuttle run
3 chest to bar pull ups

21:25
10RFT:
-200m run (grass was wet 😣)
-3 bar muscle ups (no rings available)

RX - 11:41 run outside 

1:01 seconds better than 2 weeks ago. I pace the first 7 rounds on the run ,  the last 3 rounds I went little faster 

18:42
250m row
6 pullups
6 strict dips

28:46 scaled
10 rounds w/ rr & jumping/assisted rd
hill running > treadmill running 

15:38 Rx

Unbroken with slow runs for recovery. Over a minute better than two weeks ago. The triceps pump is real! 

13:26 - 1 minute better than the first time. Muscle ups unbroken just felt more efficient and confident. Fun repeat! 

Beginner option:
5 rounds for time of:
200-m run
3x: [3 ring rows + 3 jumping ring dips]
12:40

Scaled/subbed
10 RFT
200m run
6 CTB pull-ups
6 Bar dips
19:05

Compare to 230814: somewhere around 22:00 same scale/sub

So, runs were definitely 200m this time (longer last time), and I had an accurate accounting of time and rounds - didn't have to stop and help anyone this time.  Still don't have MUs so stuck with the pull-ups and dips.  Temperature was a little better this time, but humidity was worse for sure.  Not sure if this is an accurate representation of improvement considering everything, but fitness was achieved in my opinion.

Oh yeah, and I totally missed the scaling note about doing a pull and push for 3 reps - would have saved some time.  I was going off of Steven T's sub notes - thanks for the extra work Steven!

Personal modified 10 minute AMRAP version:
Ski for 250m
2x assisted straight bar muscle-ups (XLRB+LRB)

Completed 4 rounds + 205m in 10 minutes.

11:27 rx

230814 14:06

Thanks DC. This level of accountability and intensity helped me find a new gear. 

14:00

200m run
6 pullups
6 dips

About 1:30 slower than compare to.

Scaled 18:22  - 2:44 pb

15 cal assault bike + 3 ring row & 3 jumping dips

34yrs/189#

10 rounds for time of:
200-m run
3 ring dips-3 pull up 
total time🟰18:12” last time was 18:20”
💪💪💪

Globo wod: If you did this one last time and have the same equipment sub exactly the way you did last time.  Think about what you did right and wrong and try to correct it to improve your time.  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).

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Retesting a recent effort. Monostructural and gymnastics. Clearing an obstacle, pulling, pushing, skill, using endurance to challenge our gymnastics skill/strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STRENGTH SCALE
10 rounds of:
Practice strict pull-ups or dips or assisted strict muscle-ups for 2 minutes
200m run

ENDURANCE SCALE
Same as strength scale, just sprint the run efforts. Or go as listed but sub rope climbs, burpees, or something else that you can do at speed

STAMINA SCALE
5 rounds of:
400m run
6 muscle-ups

MY STUFF
15:01 as rx'd. But I was a pansy and didn't push the run effort

GENERAL FEAR LEVEL: 7?

When two weeks becomes three.

트로형~ 매일은 아니어도 가끔씩 이렇게 닷컴와드 프로그램 해줘~