CFWUx2 2*45db lunge*2
210 reps

Thanks for the concise and very useful info & drills with a hidden bonus of learning a new word, "comfortability"!

July 8th, 2021

wu: bike, pvc, plankes, rings
skill: 10 tripple under

wod: 	30 ring rows
			30 ring dips with feet on floor
			30 m front lunges 2 db 15 kg each
			300 du
			20 ring rows
			20 ring dips with feet on floor
			200 du
			10 ring rows
			10 ring dips with feet on floor
			100 du
				23:31

post: bike, stretching

DNF: 25:00cap Finished 10/20 meters of walking lunges on the second round. First 30 muscleups were strict and one at a time, 10 meter increments on lunges, tried to do 30’s on double unders but kept tripping. Sets of 2kipped muscleups on the 20. First WOD back after taking 5 WODs off; the longest voluntary break from main-site crossfit in over 4 years! Body felt fresh but heavy! 

age 42

15:33

Scaled to

20 bar mu
20 F lunge 40kg
200 du
10 bar mu
10 F lunge 40kg
100 du
6 bar mu
6 F lunge 40kg
60 du

My stuff: https://youtu.be/YY7NYDv1_eE

M/25/5'8"/155lb
CrossFit AFK

20:51 - Sc (Intermediate Option, but strict muscle-ups from seated.)

11:25 intermediate
the Ring thing (plus toes)
single unders 

i should not have scaled so much. 

F/24/5’5/140
CrossFit AFK

Practiced ring MUs for 20 min and got my first 3 singles.  Scaled workout to: 

For time:
30 muscle-up transitions
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-up transitions
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-up transitions
10-meter dumbbell front-rack lunge
100 double-unders
35-lb.

23:20.  MU transitions still fatigued the shoulders pretty good. 35lb dbs were too light for lunge but it's all I had.

Hidden progression: position at 5:50 if we were to run a ring row with our feet that far forward in the false grip for sets of 8-12, with the mindset of turning it into a muscle up.

Rx
30 mus + 30mts + 300dus
20mus + 20mts+ 27 Dus 

cap 25:00

Sc to 20/10/5 grey band bar MU, 35# DBs, 300/200/100 SU...19:44

Male 23y 175cm 82kg

Scaled, my arms were doomed after yesterday wod

I did chest to bar pullups and ring dips instead of muscle ups

25 min starting the round of 10 ch2b 

Finished at 29:24

Rx : 9/10 muscle up 

https://youtu.be/6xXTl0gDcFI

Very helpful tutorial 

M/35/6'/175#

Finished 31 double-unders in round of 100 at the time cap.
Strict ring muscle-ups 15/10/5
Lunges and double-unders Rx

Scaled to intermediate w/baby muscle-ups
15:17

27:38
Muscle-ups from seated and backstepping lunges, otherwise RX'd 

Finished the 10 muscle-ups at the 25 minute mark

22:22, did 1/1 chest bar pull-ups/ring dips for MU’s, used 30 lb DB’s for Lunge, single unders for DU’s. 

23:35 Rx

Scaled to:

15/10/5 strict pull up
15/10/5 strict ring dip
30/20/10m front rack DB lunge (50# DBs)
300/200/100 single unders

17:21

Scaled 210608 + Scaled 210609

210608
25 DB Push Press (25# DBs)
25 DB Dead Lift (25#)
25 GHD Situps
50 Single arm DB OHS (25#)
25 GHD Situps
25 DB Dead Lift
25 DB Push Press
9:23 (all reps unbroken)

Then 210609
20 Pull-ups
20 Bar dips
30m Front rack lunge (25# DBs)
200 DU
10 Pull-ups
10 Bar dips
20m Front rack lunge (25# DBs)
100 DU
5 Pull-ups
5 Bar dips
10m Front rack lunge (25# DBs)
50 DU
26:26

Crushed after all that. I will be feeling it in the morning. DUs went much better than last WOD that included them.

M/394#/27yo/6'

Beginner Option: (32:20)
For time:
20 assisted pull-ups + 20 assisted push-ups
30 lunges
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20 lunges
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10 lunges
50 single-unders

Did jump MU
singles unders 
35lbs 
24:26

modified

15 jump ring MU
30m lunge 50# DBs racked 
150 DU

10 jump ring MU
20m lunge 50# DBs racked 
100 DU

5 jump ring MU
10m lunge 50# DBs racked 
50 DU

22m57s

good

Counts as prescribed

Low ring muscles ups, feet out, heels on ground

Counted doubles, singles and double attempts

Front racked 45lb plates for lunges
Spent most of the time with the jump rope

22:21

M/30s/225lbs

‘우리집 Nate’
10R
1 strict ring muscle ups
7 strict handstand push-ups
12 one-arm dumbbell hang snatches alt. 22.5kg
-17:02

15 pu
15 dips
30m lunge with DBs
300 SU running in place (50/300 - DU)
10 pu
10 dips
20m lunge with DBs
200 SU running in place (50/200 - DU)
5 pu
5 dips
10m lunge with DBs
100 SU running in place (50/100 - DU)

Score; 24'42

Intermediate with bar MUs

19:49

30 ring rows + 30 tricep push-ups 
30-meter lunge (25# DBs)
200 single-unders
20 ring rows+ 20 tricep push-ups 
20-meter lunge (25# DBs)
100 single-unders
10 ring rows+ 10 tricep push-ups 
10-meter lunge (25# DBs)
50 single-unders
19:41

Scaled reps/meters to 20-10-5 / 200-100-50
23:20
Grind
m/53/5'11"/200#

Modified / scaled: 

For time:
30 horizontal rows / 30 bench dips 
30-meter dumbbell front-rack lunge | 2x27# DB
300 jumping jacks
20 horizontal rows  / 20 bench dips 
20-meter dumbbell front-rack lunge | 2x27# DB
200 jumping jacks
10 horizontal rows / 10 bench dips 
10-meter dumbbell front-rack lunge | 2x27# DB
100 jumping jacks
SCORE: 29'54''
--
At the 25' mark, I was still finishing second set of jumping jacks 🙄 
Still, nice one 👍 and kept DOMS from yesterday at bay. 
5 km run during lunch break 

Some ability subs for me. All reps and distance lunged as RXd.

Muscle ups with 1 leg from box.
50 DU followed by remaining count as singles.
Only the 50lb DB front rack lunge remained as listed. 

I finished the 200 jumps at the 25 minute mark. Took another 8 minutes maybe to finish the last rounds of each. 

Another grinding workout. Even completing the MU with one foot as assistance was still very taxing. The lunges were the only easy piece breaking the distance in the middle each time. Appreciated the video recommendation for DU, as my largest sets to date are about 15 reps unbroken. The singles after each 50 were mostly unbroken. 

Sweat fest day 2.

Scale down to:

30/20/10 ring rows
30/20/10 ring dips, assisted (from 1/2 squat to full extension)
30m/20m/10m dumbbell front-rack lunges, 25lbs DBs
150/100/50 double-unders

22:16

Very pleased: my scaling was just about right. Final 50 DUs were a struggle as the midline fatigued and I had trouble keeping the torso vertical; otherwise I may have finished closer to 21.

(btw, M, 52, 5'7", ~150lb)

Intermediate Option:
For time:
20 low rings from floor
30-meter dumbbell front-rack lunge
200 double-unders
10 low rings from floor
20-meter dumbbell front-rack lunge
100 double-unders
5 low rings from floor
10-meter dumbbell front-rack lunge
50 double-unders
♂ 35-lb. DBs
25:10 445 reps

Scale/subs: 15# weighted strict pull-up and dip per MU, 45#DBs, 3 SU per 1 DU

all but 2/3 of last SUs set.

RX:590reps.
https://youtu.be/izfwjNiZu7g

RX:590reps.
https://youtu.be/izfwjNiZu7g

Champions Club Scaling Notes

RANT
Same rant as yesterday. Just remember that these are most likely created to weed people out from competition. Scale you pansies!

WORKOUT THEMES
Two skill-centered movements, made really difficult from 1) a rather high volume and 2) full body fatigue from lunges. Pulling and pushing with skill, scaling an obstacle, squatting with unilateral loading and an upright torso.

MAIN DECISION
Keep the stimulus or keep the integrity of the movements?

TECHNIQUE SCALE
3 rounds of:
3-min muscle-up practice
3-min front lunge practice
3-min double under practice

CONSISTENCY SCALE
Sub pull-ups or dips for mu, drop weight on lunges and do more reps, sub small box jumps (touch-and-go) to maybe a 45-lb. plate, but not 300 reps!

INTENSITY SCALE
Probably same as the consistency scale.

INJURY SCALE
Upper-body - Make a 20-minute AMRAP in lunges and jump ropes
Lower-body - spend 25 minutes practicing strict pull-ups, strict dips, and muscle-up transition

MY STUFF
Mad check-the-box day. Bullied Owen for about a half hour in one-on-one, then did 7 muscle-ups, 44 lunges, and 74 straight double unders.

GENERAL FEAR LEVEL: 7?

Very good muscle-up progression, and good to see the health benefits of wearing the masks.

30 muscle ups, no big deal…rotfl

Very good muscle-up progression, but there is no health benefit in wearing the masks.