CFWUx2 sub 1mu for pus/dips
28:58

29:58 Rx'd

Went singles all the way through on the MU, but they still started to break down a bit, tried my best to stay strict.

The more I read about MMT the more I am hopeful for a cure for Cancer.  

33:46 (subbed 800m run for 1000m row)

20:53
kipping muscle ups with a red band

Scaled MU to strict pull ups and dips
16:55

18:45- used a black band for the strict Muscle Ups 

27:52. S&S. 3R. MU 7,6,5. Sq 50,40,30. KB SDLHP 100,80,60.

Rest day

25:04 rx’d except didn’t lock out right arm due to a wrist injury. Row times were 4:04.5/4:02.3/3:54
Pushed hard on that last row and Pukie paid me a short visit afterward. 

3RFT
14 strict pull up
50 squat
4min sumo deadlift high pull
17:42

Did 4 strict ring MU and 3 kipping.
33:03

subbed weighted pull-ups and dips (25#) for MUs, and 10 burpees for row

14:59

20:31 (MU were not strict)

24:02 rx

23:04

3 RFT
- 14 strict pull ups
- 50 squats
- 1000m row

22:44 sub 7xchest 2 bar kipping, 14xstrict ring dips.  Air squats unbroken, was inner workout goal

If you've heard athletes talk about "muscle insertion points", this is where and why they matter.

To get a little mathy, the formula governing how much effort is required to move a resisting force around a third-class lever is:

Effort = Resistance * (Distance to Resistance / Distance to Effort)

where distances are calculated from the fulcrum.

In this formula, "distance to effort" is in the denominator. What this means is that to move the same amount of resistance, at the same distance, we require half as much effort if we double the distance between the fulcrum and the load.

In our joints, that "Distance to Effort" is the distance between the joint and the insertion point of the muscle - that is, the point at which the muscle attaches to the bone across the joint. So for a bicep curl, in theory, if your bicep were to attach further from the elbow joint, you would need less contractile effort from the muscle to lift the same weight than if it were attached closer to the joint.

I don't know if the variability between athletes is great enough to be practically meaningful, and I don't see insertion points brought up as much as they used to be, but conceptually they're significant.

(Source: https://www.engineeringtoolbox.com/levers-d_1304.html )
(And for reference: https://www.healthline.com/human-body-maps/biceps-brachii)

M50/5'5"/155

3RFT-

7 C2B pullups
30 squats
400m run

11:34

21:13 kipping bar MU

23:01 Rx 

M/56/6'2"/178
MUs scaled to 7 per round with heels on 18" box progression, otherwise RX'd
22:21

Scaled to:
3 rounds for time of:
7 strict pull-ups
7 dips
50 squats
500-meter row
19:47

Dotcomscaled Option 2
3 rnds
7 toenail muscle up 
50 squats (unbroken)
500 single unders
26:44

30 min

22:32

3 rounds for time of:
5 strict ring pull-ups
5 strict ring dips
50 squats
1,000-meter row
26:08

7 kneeling pull ups 
7 strict Roman chair dips 
Rest rx 
28:25

22:15

First 3 MU strict.  The rest not so much...

3 rounds for time of:
7 assisted pull-ups and 7 assisted dips
50 squats
1000m row
27:55

3 RFT
7 strict muscle up progressions 
50 air squats 
1,000 meter row 

24:35

21:40 RX got two sets of strict rings unbroken then 5 and 2 for last round! Male 44 RX awesome one!

3 x 
14 PU
14 bench dips
50 SQ
4 min ergo bike

19:20

33.44 scaled to trx muscle ups from toes 

Subbed rows for 800m runs.
Otherwise RX.
Could string 4 MUs together in the last round.
28:00

29:27
7 strict PU
7 blue band ring dips
1000m row (2 rds) 1000m ski erg (1 rd)

Modified for injury. Only one functional rower at the gym right now so had to share. 
7 assisted pull-ups (80-90lbs pulled)
7 assisted dips (80-90lbs)
50 squats
1,000/750/750-meter row
26:43 (incl waiting for the rower approx 2 min)
Fiancí© 24:58
Band assited muscleups 

1st round: 5 strict / 2 kipping MUs
2nd round: 1 strict / 6 kipping
3rd round: 2 strict / 5 kipping
28:26
M/46/188/6’0”

21:10 rx

So close to 7min split.  That last row though...ugh

Thanks Coach

23:50
Box assisted false grip MUs
Rows: 3:50, 3:57, 3:58

35:04 rx 

Scaled to
3 rnds
with 20# vest
14 strict ring rows
14 deficit push ups
50 squats
1000m row
29:17
before wod--squat snatch
1x115
1x115
1x125
snatch grip dl
3x145
3x145
3x145
m/48/175

RX 17:05

28:57. RX’d. 

20:44 
There's no rings.
So, I've done with bar.

strict pullup & rest RX = 21.min 25.sec!

36:40
Sub with 7 assisted pull ups and 7-5-7 assisted ring dips

31:21 (kip m.u.) 

20:50 but 7 pull-ups and 7 dips for Muscle Ups 

Great wod!

Thank you 
M/180/42/5’10   25:51

I’m really enjoying the the programming 

Black band assisted strict mu
23:35

D
7 black band- Pull ups and rows 
30 squats
500 meter 
17:57

27:55  inter 

M/31/5'9/175

22:36 Rx

Scaled to kipping MUs
21:54

18:51

5 strict pull ups
5 toe dips
35 squats
50 SDHP (no rower)

25:36 Scaled

Banded strict ring MU, rest RX

19:50 modified muscle-ups 

24:20 RX'd 

21:34 RX Fun and Hard. 

24:11 Scaled 

Sub’d 7 strict ring rows & dips for the MUs and 4:20 min (1,000 M Row time) Airdyne Bike for the rower 

This was probably the best one of the week for me because I did this after family pizza night and a beer. Typically I’d skip this WOD and post up on the couch, but not tonight! 

20:17
*MU not strict 

29:40 
Welcome back! 

7 TRX pull-ups (should have done like 14)
2 25 sec L sits (getting better)
1000 m row (remember to engage middle back, fully extend legs, and pull the shoulders back and together)

21:40 Rx 

Scale to 500-meter row and four strict muscle ups due to dinner is getting ready and hockey game earlier today

18:36

3rds 7 strict ring row transition to MU 50 air squats 1000m row 24:39

3 rounds for time of:
7 green band assisted muscle-ups
50 squats
1,000-meter row
Time - 19:13

18:58 Rx

3 RFT:
7 ring muscle up from Lsit on ground
50 air squat
800 m run

23:44

Really excited because I did all 21 muscle ups from Lsit on ground.  Most ever prior to today was 1.

Thanks for the awesome programming!

27:00
7 strict muscle up for round

27:00
7 strict muscle up for round

23:09
Subbed 7 pull-ups & 7 dips each round. 

57 / 169

Shoulder issue earlier in the week so no pulling pushing with the arms.

3 rounds for time of:
21 GHD sit-ups
50 squats
1.35mi bike (good sub for me for rowing as far as time goes)

20:41

Did yesterday's WOD. Pr'd on Shoulders...💪

20:15
MU RING ROW TO PRESS 

27:30 

1st Round 
1 Strict Muscle Up
6 Jumping Muscle Ups  
10 False Grip Ring Rows 
10 Strict Ring Dips

2nd Round 
2 Strict Muscle Ups 
5 Jumping Muscle Ups 
10 False Grip Ring Rows 
10 Strict Ring Dips

3rd Round 
3 Strict Muscle Ups 
4 Jumping Muscle Ups 
10 False Grip Ring Rows 
10 Strict Ring Dips

I’m out.  Legs & back need the rest.  Prediction of snow later so may get a good shoveling WOD this evening.

Nicole, hope you were able to fix your rower!

17:32 used a band for assistance on bar muscle ups and went as strict as i could. Subbed 100 reps of sdlhp with a 45 lb bar for the rowing

25:37 Rx
First round of MUs were unbroken, but went to singles real quick after the row.

Limited time, so I scaled down:
3 rounds for time of:
 - 7 Chest to Bar Pull Ups
 - 50 Air Squats
 - 400m Run
14:36

5 strict pullups
30 squats
750m row
18:00

7 bar mu
50 squat
100 reps on row with 20 kg
3 rounds
13:58

So, I can’t do anything near a muscle up yet, will look up a progression for next time. 24:20 without the muscle ups. That was a lot of squats...

27:52
Squats as RX all rounds. I have never done a muscle up and am presently unable to do one (Note that I didn't say CAN'T do one. Just not there. YET) Modified as follows:
1st round did box jump bar muscle ups.
2nd same for muscle ups, but did 500M row and 500M ski erg. 3rd round did 5 strict pull-ups, 10 tricep extensions, ran a half mile and rowed 500M.

42:44 rx’d 

23:30 Rx 

Crazy scales today....unexplainable knee pain and popping so no squats or rower.

No rings for MUPS

16:08
so 3 rds of:
7 Strict Pull-ups
7 strict Dips
40 Walking lunges (somehow doesnt hurt knee)
3 Minutes on AMT (approx. 45cal)

21 min, scaled muscle-ups to kneeling muscle ups

17'36" Scaled

5 Rounds
7 strict pull ups (ub - 3/2/2 - 3/2/2)
7 ring dips (ub)
50 air squats
1000m row

5 Minutes warm up airbike
 3 rounds 4 time
7 slow banded bar muscle ups
50 deep clean air sqeats
1,000 meter row  L6/4:08   L7/4:07  L8/4:11
22:21
5 minute d/u practice, keeping arms close to side...

Subbed like this:

3 rounds of
7 L-pull-ups
7 ring push-ups
50 squats
40 cal ellpitcal (Level 12)

19:52

19:36
Used a band for the muscle-ups. Not the correct stimulus, I know. Drilled box msu post wod.
Squats and Row RX.

23:23 did ring row to presses

Where is the scaling for beginners and intermediates???

29:01 Rx
Moving from garage for MUs to basement for rower slowed me down a bit. Good workout!

No time at all today, and still sore from squats lately...

3rds not times (under 10min, cant say)
6 pull-ups
6 Dips on a bar at waist Level
20 squats (to sore in quads and pain in right foot)
and, damnit, forgot the row...now I see it

Then some baby-muscle-ups (feet on Floor) and false grip drills.

26:21. Rx row and squat (arms crossed at chest for squat). For MU subbed 7 strict pull up attempts + 7 strict dips on dip bar Rx.

24:01 rx!

21 min RX

This mix high and low-skill gymnastics combined with the medium duration row looks like a fun combination. Is anyone going sub 20 minutes on this?!

Here are some scaling considerations:
Strict Muscle-ups: I consider the volume of this movement to be fairly high, but, being that there will be about 5 minutes between efforts, I don’t expect high level athletes to spend a ton of time here. I will coach my athletes into a scaling variation that keeps the movement strict….no kipping today! For today, I will use variations with feet on the ground as taught at the CrossFit Level 1 Course for all athletes today and save bands, etc. for another day. The easiest scaling option will be to have my athletes start with their feet directly below the rings, with legs bent, and utilize lower-body assistance, as needed, throughout the range of motion. Here is a demo of this movement: https://www.youtube.com/watch?v=nj1_c6biyFc . This movement looks “too easy” at first glance, but, when done in a slow and controlled manner, it can provide quite a challenge. From here, I can simply increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.
For athletes that can do some strict muscle-ups but the volume is too high, I will have them do 2-5 strict muscle ups or attempts on the high rings and then perform the remaining reps with a muscle-up scaling option suggested above. 

Squats: I consider the volume of reps to be manageable and will have most of my athletes perform them as prescribed. For new or de-conditioned athletes I will reduce volume each round and focus on excellent mechanics being maintained. Ideally, I do not have to reduce range of motion for any of my athletes. If the full range of motion cannot be completed, without pain or safe mechanics, I can have the athlete squat to a target above parallel and work on full range of motion technique in the warm-up at low reps and slow speeds. 

Rowing: I will have most of my athletes complete the full distance, but I will encourage them to row the first 2 rounds at a moderate pace, allowing for better performance on the muscle-ups. In some circumstances, I’ll use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round. For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.

Equipment Restrictions: If running this workout in a group class is difficult, due to a lack of rowers, consider a modification to replicate the stimulus. For example, today could turn into a partner workout, performed as follows: 
3 rounds of:
Partner 1: 4 minutes of rowing or 1,000-meter row
Partner 2: AMRAP 7 Strict muscle-ups and 50 Air squats while partner 1 is rowing.
Partner 2: 4 minutes of rowing or 1,000-meter row
Partner 1: AMRAP 7 Strict muscle-ups and 50 air squats while parter 2 is rowing. 
*Note: This workout will most likely lead to increased volume of the gymnastics elements. 

Globo Scale:  If you can hang rings for this one and can do Strict Ring Muscleups, do so.  Strict bar Muscleups, or 
 strict bar muscleup progressions are also acceptable here.  Otherwise, 7 strict tempo chest to bar pullups (1 up, 2 with chest in contact with bar, 5 second decent) and 2/1 tempo deep strict bar dips.  If you have rings, 7 tfalse grip chest to ring pullups, 7 strict  ring dips, 7 strict muscle up transitions (use bands if necessary for this movement).  

Squats (for all):  Same (No arm momentum/swinging shit, have hands on body).  Think Prisoner squats, or cross your chest with your arms.  As always to full depth and extension.

Row:  If no rower available, sub 800m treadmill runs with medium grade or 800m runs on the track, or 50 cal assault bike/ 60 cal Aerodyne.




Note for all:  If you have Strict Ring Muscleups and regular bar muscleups, try for some strict bar muscleups this time, whether in the warmup, or as a sub for the strict RMU.   Strict bar muscleup: https://www.youtube.com/watch?v=HxOcwafv5lo (WFS)

I really look forward to seeing if and how the new/old programming on main-site is reflected in the Games workouts.

While I know its a great exercise, I'm tired of rowing!

Intended Stimulus
.
This is a long effort. The length of this workout makes it a solid aerobic piece. However, the strictness of the muscle ups and the amount of reps on the squats will target your anaerobic systems greatly. The muscle ups will work your strength, the squats your stamina. This means your lungs and heart will be going, and your muscles will be burning. You are pulling with the arms for strength and for length. You are pushing with the legs for reps distance. This will get nasty, just hang on. Athletes should find a modification for the muscle ups that preserves it strictness. Scale the number of reps in the squats so that you can complete all rounds with at most one break. If the rower is your enemy keep it at 1000, if it is your friend keep it at 1000. Today let it be long. 
.
OPTION 1
3 rounds for time of:

7 toenail strict muscle ups
50 air squats
1000 meter row
.
OPTION 2
3 rounds for time of:
5 vertical ring rows
5 baby muscle ups
5 toenail/box ring dips
35 air squats
1000 meter row

Champions Club Scaling Notes

STIMULUS: 
I’m going to go ahead and call this one Just a Workout. And again, this is not to say it’s a throwaway or it’s stupid or there’s no benefit. I’m saying it’s in that in-between range of kill yourself intensity and slow for quality. Muscle ups are only going to be so fast. And with 50 squats coming before the rowing, the row will only be so fast. Then to have to go back and do muscle-ups again after the row… you’ll probably have to take a few breaths before jumping back to the rings unless you’re okay with failing the first few reps. 

My thoughts on scaling the strict muscle-up are kind of addressed in the comment above. I still think a slower, stricter kip is a good option, but Coach says to ditch that one for now, so I would take his word for it; strict pull-ups (try a higher pull) and strict dip (or ring push-up) help build the strength.

GROUP:
Aside from the dips/strict pull-ups, I like to sub rope climbs for muscle-ups when the technique is not there and practice the MUs during the warmup throughout the week instead. You could do 3 rope climbs per round or so. If there is not enough pull-up bar/dip bar space available, or ropes, or rings, strict burpees would be a good sub in my opinion. Do an honest push-up, keep the feet together and shins vertical, and jump as high as possible.

Or do this as a partner workout. One person on the rower and one on the MU/squat station. So your MU variation and then as many squats in the remainder of the time it takes your partner to row the 1,000m. Then rotate for 2-3 rounds.

WARMUP:
Squat —obviously
Jump rope — cadence for running is subbing for row
Push-up — prime shoulders for dip
Kb swing — work on flat back/core to extremity for rowing
L-sit — because we should

KEY MATCHUP: “strict” muscle-ups vs. fatigue. Like pull-ups, you’ll naturally start doing some form of kip. Try to limit that as much as possible.

SCALING THIS WELL WILL CAUSE ME TO: get something out of the muscle-up station that is a combination of muscle fatigue with a slight touch of “Why am I breathing heavy on this?”

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. I like Just a Workouts because there’s not a lot of pressure one way or another. You feel “more accomplished” than a for quality workout, and not as miserable as a benchmark. Still a tough one, though. No doubt.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Most people will have to scale muscle-ups in some way.

So I just wanted to give some thoughts on all of the strict movements that have been programmed recently, and a lot of this came from Coach's comment on my scale from a few days ago (or weeks now, as I’ve delayed posting this), “Ditch the flailing (“kipping”) muscle-up. The strict ring row & dip combo is great.” I was thinking about this the rest of that day and watched carefully during my sessions, and really been thinking about it ever since. Not sure if this is the best place to post, but here we go:

The first thing I think about is really a question: What exactly is "strict"?

Take the HQ demo of a strict pull-up: https://youtu.be/aAggnpPyR6E
James does not kip, so it's a strict pull-up. But he appears to be a little bit overextended, especially as he starts the pull. On the recent strict pull-up demo, it’s a lot cleaner but if you look closely there’s still a mini flinch in the spine as she pulls.
https://www.youtube.com/watch?v=HRV5YKKaeVw

Now take the HQ L-sit demo: https://www.youtube.com/watch?v=DemH-mw1O9I
Julie is keeping more still than I could on rings, and James has his hips way higher than I could ever hope for. On the on the other hand, both are seeing their shoulders roll forward quite a bit.

So does "strict" simply mean no momentum or holding completely still? Or are we talking about keeping integrity through the entire body, not just the moving parts? What about legless rope climbs? We aren’t using our legs for support, but we are definitely kipping (at least, I am.) And an L-sit rope climb starts with good intentions then slowly becomes more of a lazily-written lower-case “j”. You can always take the best in the world (like Julie and James) and tighten things up a bit. Always. No matter what athlete. So how do we know if a movement is really “strict?”
This is where I think gyms need to make their own standard. During the floor L-sit/handstand workout, best believe my shoulders were rolling forward. When I do them in a warmup, or for practice, I try to keep them back. Just depends on the workout. Pull-ups at the start of Strict Cindy? No movement in the spine. 17 minutes into Strict Cindy? Not so much.

Second thing that comes to mind is the “Babies session” I coach. There are currently 15 kids (3-9 years old) in that session that come in on Sundays at 1 pm and we do climbing/swinging stuff every day they’re in there. 
Out of those 15, 8 can do pull-ups.
Out of those 8, 5 can do strict pull-ups.
Out of those 5, 1 can do a single perfect, strict strict strict pull-up.
The natural progression I have seen over the past three years coaching them is kipping and flailing with the knees and feet, then less of a kip, then less of a kip, then no kip, then nothing moving except shoulders and elbows. This is how I view kipping at the gym when I coach the regular sessions. When I see the word “strict” in a workout, I remember that we’re using a version of a movement that doesn’t seem as natural as its “kipping” counterpart, so that must mean we’re trying to emphasize building strength. I can see that coming from either decreasing the kip (my preferred way) or increasing range of motion. If I never get my chin over the bar on pull-ups, or I never do full muscle-ups in the workout, throwing in full ROM kipping ones to sub for strict when I normally do other “strict” modifications, to me, is beneficial. I have seen this lead to better strict pull-ups and push-ups, and I think it would go for muscle-ups (assuming there’s a false grip), rope climbs, and other things.

Third thing is realizing that I need to do more strict work - whatever that means - for myself and my gym. And I have this recent string of programming to thank. Sometimes I get caught up in wanting to make every workout compatible with the “Compare to” link. Sometimes I just don’t want to hear complaints about not getting a “good workout” in for the session. And sometimes I let my own bias get in the way (I really like kipping.) But results are results. Since the new year we’ve seen 3 people get strict pull-ups who’ve never had them before, and lots more go from just being able to hang to doing halfway up strict pull-ups. We saw prs across the board on Cindy (we did it regular benchmark style, not strict). And I like the control that we’ve been showing in things like handstands, deadlifts, and squats.

I’m on board with more practice of strict movements. I think every gym, or individual athlete needs to decide what exactly constitutes “strict” for that particular movement, then use the benchmark workouts to test.