CFWUx2 sub 1mu pus/dips 10*45dl +1cl 10*95+1cl 10*135+1cl
27:04

11:56. MU as strict as possible. 10 straight leg dl @ 25kg to see if it would help back injury.

16:06

12:29 rx’d. (Pr is 10:40 back in 2013 but probably with kipping muscleups) 
Right shoulder was bugging me today and I really didn’t push the squats very fast. Didn’t want to redline early and was gassed after unbroken cleans. 
Muscle ups were broken 4/2/1, 3/2/2, then singles. Hams, glutes, and back still sore...

40/69.5”/185lbs

95#
23:51

M/34/5'10"/190

Rx'd 11:25

9:29

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans
♂‚ 135 lb.
Rd 1 - 5:15, 7 strict MU
Rd 2 - 6:26, 5 strict, 2 kip
Rd 3 - 5:54, 3 strict, 4 kip
17:35

10:28
No muscle ups during the timed 50 squats and 10 powert cleans at 95.  9 mi prior to wod.  Still working and learning technique. 

Scaled to 3 RFT of
50 squats
14 strict pull-ups
14 strict ring dips
10 HPC, 105#
12:43

130327:
50 squats
10 weighted dips (15#)
21 ring rows
10 HPCs (115#)
13:31
120714: 15:24 w/ 95# HPCs

Completed 2019-09-03
Subbed pullups and 75 lb 
13:43

Thanks for the thoughtful answer Prof.

I do think Schurr is arguing against commonly held notions of glycolysis. For example, he quotes mainstream textbooks such as the 4th edition of ‘Biochemistry’ by Stryer (1995), and the 7th edition ‘Biochemistry’ (Berg et al., 2012) before countering their claims.

You, Schurr and I agree that “The flow of pyruvate is determined by what else is going on and what else is there (NAD+, ATP, etc.)” but may disagree as to where in the glycolytic path this happens.

We would argue that it’s thermodynamically favorable to end up with lactate starting with glucose, and that depending on NAD/NADH, ATP/ADP ratios, O2 concentrations and the particular cell type, the lactate will or won’t get converted to pyruvate. If it is, then mitochondrial LDH can turn it into pyruvate for mitochondrial oxidative metabolism (e.g. for cerebral energy production via the lactate-shuttle hypothesis). If it not, then as you say it may be exported to the liver. Cerebral oxidative metabolism with lactate is an important point, as it demonstrates the ability of lactate to be a primary oxidative substrate in certain cell types. This is serves as a notable exception to:

Glucose + 2ATP + 4ADP + 2Pi + 2NAD+ ==> + 2pyruvate + 2ADP + 4ATP + 2NADH



From another of Schurr’s papers, here’s the argument for glycolysis to lactate making more sense thermodynamically (https://www.ncbi.nlm.nih.gov/pubmed/15973352):



“Thermodynamically, glycolysis should proceed to completion, that is, lactate formation, since pyruvate conversion to lactate yields free energy (deltaG^0' =-6 kcal/mol). Chemically, glycolysis should proceed to form lactate, since the LDH reaction regenerates nicotinamide adenine dinucleotide (NAD+) by oxidizing its reduced form (NADH) formed during the glyceraldehyde phosphate (GAP) dehydrogenase reaction and thus assuring the cyclical nature of glycolysis […] Furthermore, the assumption that under aerobic conditions pyruvate conversion to acetyl-SCoA, a reaction that takes place in the mitochondrion and requires NAD+, is somehow thermodynamically
preferable over pyruvate conversion to lactate is unsubstantiated. This assumption would have some basis if the glycolytic enzymes, substrates and products were, as was believed for many years, floating freely in a cytosol that behaves like an aqueous medium”

I would very much like to hear your comments once you’ve read the paper in detail, as i think you will appreciate the historical perspective it takes (if for nothing else).

Thanks for your stimulating comments

안양공식인증지부 크로스핏힘
10:10 (Bar muscle-up 으로 실시)
강경택 45세/180cm/95kg/CFHIM

M/31/5'9/180

9:56 Rx

Had to scale this and it was still ugly!
11:40
50 Squats
7 Banded Strict C2Bs
7 Bar Dips
10 x HPC (40kg)

https://youtu.be/OUcZA6tVGa0

14:00 Rx

19:21 - scaled to 50 squats, 7 strict pull-ups, 7 strict ring dips & 95# HPC

Scale:

50 squats
7 strict pull-ups
10 hang power cleans @ 95

6:35

9:50
Subbed strict pull-ups for MUs, else RX

M/60/6’2”/230

3rds: 7:57

50 Air SQT
7 MU (started on knees)
10 HPCL (95lbs)

18:31 Rx 

I love everything about this workout

Scaled to only five strict muscle ups per round to keep the fire burning

9:38

air squats or with a bar ?

25 minutes even!!!  I'm so proud of this workout.  This is week 3 following this programming, and I was pushing, shortening my breaks, and really learning.  I subbed jumping muscle ups because I've never done them, and needed to find the motion to push from the bar to the top of the motion.  I also went really slow on the hang cleans to really work on the bar hitting mid thigh to make the catch easier.

I know I'm late to the game if anyone sees this, is there a good way to get out of the front rack position and back to a hang without throwing the bar down?  The negatives on the hang clean was were I felt the most hurt

3x
50 squats
7 Jumping MUs
135 Hang Cleans

25 mins even

Rx’d - 9:18

11:43

X3
50 squats
7 pull ups
7 dips
10 hang power clean @ 60

8:30 Rx M/43 

3 rounds for time of:

50 squats
7 strict  Bar muscle-ups ( because we dont have a rings) 
10 hang power cleans

Rx: 12:49

training that I was without arm, closed eight minutes and forty seconds

16:51
Scaled to strict chest to bar pullups

Subbed/scaled to double 20kg KB hang cleans.
12:16
43/1.78m76kg

Juan Acevedo’s Option 2:

50 squats
7 toenail muscle-ups
10 hang power cleans (95#)

10:50

52 YOF
14:12
Scaled MU to bar MU from box
RX on hang cleans
Post op knee performance: leg still flaring under loaded impact. Focused on correcting movement and not cycling too fast. 💪🏾

Scaled like a boss! First workout in over 2 months! 9:54

11:47 5 mu per round and 95#

12:00 Rx 

15:58. Air squats and hang power cleans Rx. Strict MU scaled to 7 strict pull-ups + 7 strict dips on matador. Dips with one thin orange band assist all rounds. By 3rd round strict pull-ups were all (courageous) attempts but no chin over bar. Still focused on hollow position and engaging lats.

Didn’t know if it was weighted squats so I just did them with 55# lol shrug

Didn’t know if it was weighted squats so I just did them with 55# lol shrug

12:25 substituted 14 strict pull ups for muscle ups

5’8” / 167 lb / 21 / M

10:30

Subbed with Bar MUs and 95lb cleans. Haven’t been able to do cleans in like four months, so decided to avoid the deep end this time

Um dos meus treinos favoritos. Fiz em 10:07 com 50kg e strict pull up + dip. :) 

3 RFT:
50 air squat to a med ball
7 toe nail assisted muscle up
10 HPC @95#
8:28

58 / 170

subbed 2 strict chest-to-bar pull-ups and 2 hand release push-ups for each MU; used 115 lb for HPC

16:26

10:41 
w/strict PU instead of 7 S. MU
Raining & nowhere to do MU in my basement. :( I ❤️ MU!!!

8:56

Subbed Bar MU

43/6’2/258

5 min warm up attempting muscle ups

Scaled:

8m 09 s

3rds  
50 air squats 
7 strict pull ups  (could have added more of a  challenge on the scaled pull-ups, however 3x7 pull-ups unbroken is a PR)  
7 straight bar dips
10 hang cleans 135lbs

Scaled to
3 rnds
50 sqts
14 strict pull ups
14 strict ring dips
10 hpc @ 95#
15:55
m/49/175

Rx'ed 
15:06
Did not have chalk today, which made for slippery pulls. 

11:48 RX 
Banded MU 5lbs assistance 

12:54

3 Rds
50 squats 
14 pull-ups 
14 dips w/12# DB (between stools)
10 hang  power cleans (85#)

F/46/140/5’6”
11:34
Option 3 from Juan Acevedo - 50lb cleans

11:03 rx 

14:10, subbed 7 strict PU/7 strict dips/7 strict PU/7 strict dips in place of strict MU

Recovering from AC joint sprain so modified to 50 squats, 7 pullup53, 10 53lb KB swings for 5:23

3RFT
50 squats
7 strict pull ups
7 ring rows
10 hang power cleans @ 50kg
7.23min 😁

9:26
3 Rounds
50 squats
7 assisted MU
10 DB hang power cleans 50# dbs

16:12 Rx

Scaled (quite a bit) 10:44
3 x 50 Air Squats
3 x 7 Chest to Bar Pull ups (band assisted)
3 x 10 Hang Power Clean at 105#

Great article!  I love reading about this. It got me thinking though, has any of the research looked at concentrations of NAD+ and it's relationship to cancer?  Also, what about glutamine knock-out as an inhibitor for cancer metabolism, how does that play a role, relatively to the ketogenic diet?

15:53

13:52 scaled
Branded strict MU, 95 lb cleans

3 rounds of

50 air squats
10 strict pull-ups
10 strict (assisted) ring dips (for range of motion)
10 hang power cleans, 95lbs

12:49

Warm-up for 190827:
GENERAL WARM-UP

2 rounds of:
10/7 cal bike
10 PVC good mornings
10/7 cal row
10 walking lunges
5 inchworms + push-ups

SPECIFIC WARM-UP

Air squat
10 reps of squat therapy (3-sec down, 2-sec hold, 2-sec up)
10 air squats

Muscle-up
Perform 5 reps at each step of the progression:
- False grip ring rows
- 10-second ring support + ring dip negative
- Low-ring hip to ring drill
- Low-ring muscle-up transition with feet under body + dip
- High ring muscle-ups

Hang power clean
Perform 5 reps of each step with an empty barbell:
- Dip and drive to shrug
- Dip and drive to high elbows
- Hang muscle cleans
- Power clean "lands" (focus on footwork)
- Hang power cleans
*Build to workout weight by performing 3 sets of 3 reps.

Practice
3 air squats
2 muscle-ups
2 hang power cleans
*Rest 2 minutes and repeat

42YOM/weighting 189lbs
Strictly scaled for form, cleans to 84lbs and muscle ups to weighted pull ups & dips with 25lb’s finished in 20 minutes, this was very enjoyable as it required a lot of thought through the process and the motions to avoid injury.

10min 28sec. 7 pullups and dips sub'd for muscle ups. 53lbs kb for the cleans

This workout is one of my favorites. When I watched the “Nasty Girls” video, over a decade ago, my mind was blown and it was the things that kept me hooked on the program. This workout can actually be complete in under 6 minutes or so, but shooting for sub 12 minutes is a good goal. Here are some scaling thoughts:

Squats: I consider the volume of reps to be manageable and I will have most of my experienced athletes perform them as prescribed. For athletes where the volume is too high, I will reduce the number of reps on each round and focus on excellent mechanics being maintained. Ideally, I will 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.

Strict Muscle-ups: I consider the volume of this movement to be fairly high but reasonable, for many, when spread out in sets of 7. 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! I will also stay away from modifying the movement to a pull-up/dip combo, as we have done a couple pull-up variations over the last week and we have not seen strict muscle-ups programmed in a while. For athletes that can do a few muscle-ups, but the overall volume leads to failed reps or significant rest breaks, I will reduce the reps each round. When modifying the movement, I will use variations with feet on the ground for all athletes today and save other options 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. This movement looks easy, but when done in a slow and controlled manner, it can provide quite a challenge for many. 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.

Hang Power Clean: The load is moderate and volume is reasonable. This movement is a little more challenging than it appears as a hidden element is the grip and shoulder fatigue when following the muscle-ups. I will have my athletes utilize loads that allow for at least the first 2 rounds to be completed unbroken. 

30:20
40 kg squat
14 kipping chest to bar 
40 kg hand clean

7:43 Hotel Gym Scaling
50 Air Squats
7 Strict HS pushups
10 50# DB hang cleans
Unbroken 💪🏻

15 mins 53 sec
3x50 squats
3x10 115lbs hang cleans
3x20 Dips for muscle ups

Hi Prof,

Great series on cancer. I'd like to challenge you on your statement: "Glycolysis oxidizes glucose to pyruvate (pyruvic acid) in an anaerobic process." The reason is that a better model of glycolysis may better explain the efficacy of ketogenic metabolism in cancer.

Avital Schurr argues that glycolysis always ends in lactate, not pyruvate.

"Cerebral glycolysis: a century of persistent misunderstanding and misconception" http://www.ncbi.nlm.nih.gov/pubmed/25477776

A few points to stimulate your curiosity:

1) "No difference is known between the glycolytic apparatus of red blood cells and that of any other tissue and yet, erythrocyte glycolysis produces lactate in the presence of oxygen (or its absence), while glycolysis of any other oxygenated tissue supposedly produces mainly pyruvate"
2) "the existence of a functional LDH in the mitochondrial membrane negates the need for the MAS (Malate-Apartate Shuttle) as the mechanism responsible for transporting NAD+ into the mitochondrion from the cytosol" i.e. solves the NAD+ recycling issue

A summary quote
"it is of utmost importance to redefine 'glycolysis' as the cytosolic biochemical pathway that under both, aerobic and anaerobic conditions, constantly utilizes glucose as its initial substrate to produce lactate as its end product in cerebral tissue and in almost any other tissue. The NAD+ that is reduced to NADH during the formation of pyruvate is being reformed by the glycolytic LDH during the conversion of pyruvate to lactate, affording this portion of the pathway its cyclical nature. Under aerobic conditions lactate is utilized as the main substrate of the mitochondrial tricarboxylic acid (TCA) cycle, and thus, is defined as the major coupler between the two pathways"

I'm curious to hear your thoughts

M/44/6'2"/180#

Scaled to MU's off knees and 95# hang cleans
12:05

16:56 pull-ups and ring dips

INTENDED STIMULUS
.
The original stimulus of this workout was simple, and ambitious AF: to change the world of fitness. Before you proceed, read the chapter "Nasty Girls" from the book Learning to Breathe Fire. Then watch the video for this workout on YouTube. When performing this workout keep in mind that we don't train just to better our numbers, or to beat our scores. We mainly train to push our limitations, to show ourselves what we are capable of, what we are made of. Today is time to honor those women who broke so many stereotypes and have helped us grow this thing we love to where we are today. 
Okay now to the workout. This is straightforward. We want a powerful set of squats something big but chewable. Something you can do unbroken even if it burns a little. If you have seen the video, then there should be zero doubt in your head that the priority of the muscle ups is strictness. If 7 is too many reps, then modify the movement to something that will not slow you down while keeping the strictness component and the number of reps. Box or band strict muscle-ups are a great option. The power cleans are meant to be moderate but something you can definitely cycle with at most one break per set. This is a nasty 3-rounder with one simple goal: to breathe fire, and to keep breathing fire. If after the first round you find yourself with your heart rate through the roof, and with burning lungs: congratulations! you are where you need to be, keep pushing!
.
Note on technique
Every time this workout comes up, the internet looses its mind over the OG women's technique. Form is earned. They were learning. In that video you cannot see their work ethic, and their drive to improve and to prioritize mechanics. Look for videos of Nicola Carroll or Annie Sakamoto, some years later. Check their form. Be inspired. It is alright to start wherever you are, then work you ass of, day in and day out to better your movement. You will get there. The magic is not in the casual snapshot, it is in the constant drive to better.  

OPTION 1

50 squats
7 band/box strict muscle-ups
10 hang power cleans

♀ 80 lb.
♂‚ 115 lb.

OPTION 2
50 squats
7 toenail muscle-ups
10 hang power cleans

♀ 65 lb.
♂‚ 95 lb.

OPTION 3
30 squats
5 ring rows
5 jumping dips
10 hang power cleans

♀ 45 lb.
♂‚ 65 lb.

compare to date is wrong

are these ATG squats or qtr reps 😂

this will be fun, can wait, 50 reps of 135+10 cleans ❤️ only thing is I’m going to have to scale muscle ups 🤷🏽‍♂‚️

Globo scale:  nasty girls strict.  Ok, going to have to think on this one.  If you have a TRX or rings (but can't hang them high enough for muscleups), do 14 strict chest to bar pullups and  14 strict ring/TRX dips.  If using bars for the dips, use a 20/15lb dumbbell between your legs to make them harder.  You can also do band assisted strict muscle up transitions if you have rings.  Hang power clean: just hold on and set the bar down gently.  Thus you without bumpers can do this.   If you don't have a barbell sub 50/35 lb dumbbell power cleans. 

Champions Club Scaling Notes

RANT: 
I am still a big proponent of the “kip more for easier and kip less for harder” scaling on strict pull-ups and muscle-ups. I did these muscle-ups with a kip keeping my knees straight the entire time and it was more difficult than the regular kipping ones. I also think it kept the stimulus where I wanted it — good intensity with muscle-fatigue coming in at the very end and making me break up the reps. If you’re not doing any kind of muscle-up, then I’d go with burpees or rope climbs to sub. Work on muscle-ups in the warmup.

I SHOULD TRY THIS RX’D IF: I can do the first two rounds unbroken on muscle-ups 

GROUP VERSION:  probably going to go with 2 rope climbs per round. I’d kinda like this one to stay fast, so I’ll adjust that number or do burpees instead if the spirit moves me. 

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group works good today

INJURY VERSION:
Upper-body injury — one-arm cleans, one-arm ring rows
Middle-body injury — slower squats might be okay, so I’d try 5 rounds of 40 squats, 7 pull-ups, 10 hang muscle cleans

WARMUP:
Squat — obviously
Jump rope — always
Handstand — spend some time overhead that doesn’t tax your grip
Hollow rock —midline prep
Any muscle-up work you would not do in the workout

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. This can be a very painful death if scaled right.