CFWUx2 1mu 1mu+5lb 1mu+11lb 5mbcl Sung for pus/dips/sqt
4r +1 rep

149 reps *strict ring muscleups

95 reps 
intermediate option with bar muscle ups

Int. option

5 Rounds + 3 Bar Muscle-ups.

MedBall = 10 kg

subbed: 1 pull-up + 1 dip, 45# for weighted MUs and squats for cleans

5 rounds + 2 pull-ups & dips

August 5th, 2021

wu: bike, pvc, l-sit
skill: light db complex variations

wod: 	  amrap' 12
				1-2-3-4
band (black) assisted strict c2b pull ups
		slow negative strict dips
			5-10-15-20
		med ball cleans 10 kg
	(didn't increase the reps)
			2 Rnds - 20 reps

post: bike, stretch

96 reps (6/6) as rx’d. I dropped the ball on rep 5/6 and had to redo it. Kind of used the ball to kip like a ring dip into each muscle up but strictly dipped out. Minor asthma attack after 7-8 minutes in but pushed through. Cardio as well as strength limiting this one. 

180/42/176cm

4 rounds + 5 muscle ups, intermediate. Just recently got MU so I was pretty slow on this one.

On MU 3 of the round of 3 and MU 4 of the round of 4 I couldn’t get my chest over the rings so I sub’d 3 strict pull ups and 3 strict dips for the last rep. Somehow I got all 5 on the round of 5. 

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

61 - Sc (14lb medball for muscleups, 20lb medball for cleans)

Scaled 
mus/ medball 14lbs 
medball cleans 20lbs

68 Reps 
1-2-3-4-5mus 
5-10-15-20-3 cleans 

M/35/6'/175#

91 reps Rx

Male 23y 175cm 83kg

12min scaled to bar mu
6  bmu 
26 medicine ball clean

Sc to grey banded bar MU. Can't do more than 3 MU without a break or failed reps...
5+1/- = total reps of 91

Stuffed a satchel with 20lbs of plates
For muscle ups, I did 3 reps of weighted [pull-ups + dips*], e.g., 1 MU = 2 PU + 1 dip, 2 = 3+3, 3 = 5+4, etc.
*dips assisted from 1/4 squat to full extension

Completed 5 rounds + 18 PU+dip + 18 cleans = 156 reps
Converted to 3s = 1 MU ... 114 equivalent reps

Completed 6-28

12 min AMRAP: 6rds + 2 MU

Strict Ring MU
Medball CL (20lbs)

Scaled to 1 strict pull-up + 1 strict bar dip per MU
6 rds + 7 PU + 7 Dips

Should have done weight PUs and dips now that I think about it.

165 reps (finished round of 7+35)
muscle-ups on low rings
25 lb plate cleans

Compare to 170726:
98 reps, strict MU, 20 lb ball

Bar muscle ups with med-ball cleans(20lb)

5 rounds + 6BMUPs & 22MBCs

M/30s/225lbs

Intermediate w/ bar MU’s (no weighted MU’s):
7 rds.

Modified / scaled
--
Complete as much as possible in 12 minutes of:
1 Jumping pull-ups + 1 bench dip, feet elevated 
5 Sandbag cleans | 10 kg 
2 Jumping pull-ups + 2 bench dip, feet elevated 
10 Sandbag cleans | 10 kg 
(...)
SCORE: 5 rounds + 6 + 6 +15 = 132 reps
--
COVID jab today. Thought about having a rest day, but I was feeling tired and sore as usual, so why not workout anyway? 
Nice little WOD after yesterdays' beating, 
Completed round 6 for good measure and went for a quick recovery run after.

M/56/6'1"/178

12 min AMRAP: 

1 weighted (20#) bMU
5 med-ball squat cleans (20#)
2 weighted (20#) bMU*
10 med-ball squat cleans (20#)
3 weighted (20#) bMU**
15 med-ball squat cleans (20#)
4 weighted (20#) bMU
20 med-ball squat cleans (20#)
5 weighted (20#) bMU
25 med-ball squat cleans (20#)
6 weighted (20#) bMU
30 med-ball squat cleans (20#)
7 weighted (20#) bMU

Total: 133 reps

*much respect to anyone who did any of the weighted MU sets (even the set of 2) unbroken; I sure can't
 

Scaled: 1 pull-up & 1 push up per MU, 
25# ball for cleans

6 Rds + 7 pull-ups, 7 push-ups, & 10 cleans (171 Reps)

Compare to: 6Rds (147 Reps)

scaled to assisted strict muscle-up and dumbbells squat cleans w/15lb DBs

140 reps

168 reps
scaled to unweighted ring MUs
Compare to (same scale was 126 reps)

116 reps Rx 
(20 MBC complete in the 6th round)
I don't recall ever doing a weighted MU before - that went surprisingly well.
m/53/5'11"/200#	

Completed in the a.m. No rings (or MU for that matter) so subbed BMU with one-foot from a box. Practiced BMU without weight for a while but still cannot seem to figure out the transition to get above the bar. Med Ball Cleans were done using a 25lb plate.

6 rounds and 1 MU. So 127 reps. 

Way more exhausting than anticipated!

I am so impressed with what CrossFit offers for training individuals that want to coach athletes.  Chuck and Jared did phenomenal with us, and thanks for CrossFit Montgomery for providing the environment to help all of us learn more about the program. I have 27 years of experience combined in athletics, coaching, education and leadership, and I have yet to find a fitness program that is better than what CrossFit offers to produce high performing athletes.  Keep it up, CrossFit!  I can't wait to start my coaching journey with you!

Borrowed Stacey’s camp workout from the “compare to” page:
30 kbs, 53# bell
30 goblet squats, 53# bell
30 burpees 
30 goblet squats
30 kbs
9:20
5 min rest, then
25-20-15-10-5
med ball cleans, 20# ball
abmat sit-ups
8:08

Had a great weekend in Excelsior, MN this weekend learned so much. Thank you Pablo, Sarah, and Kolin for being welcoming and showing that you care for your CFL1 students.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Scaling an obstacle in a more difficult way than usual and jumping/landing with an odd object.

MAIN DECISION
Preserve the movements and extend the time domain or preserve the short stimulus and adjust the movements?

TECHNIQUE SCALE
As close to rx as you can, extend the time to 20 or 25 minutes for quality

CONSISTENCY SCALE
AMRAP in 12 minutes of:
2 muscle-ups
15 med ball cleans

INTENSITY SCALE
AMRAP in 12 minutes of:
3 burpees w/ high jump
9 wallballs to high target
*practice muscle-ups and med ball cleans in warmup

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: 12 box jumps, 12 push press
Lower-body - AMRAP in 20 minutes of: 12 strict pull-ups, 12 strict dips

MY STUFF
Did 1 med ball muscle-up and 11 wall balls for 15 minutes. Lost count of rounds but I have never done med ball muscle-ups before today; used a 6 mostly but moved to a 10 after, and tried a few at 20 but just barely missed.

GENERAL FEAR LEVEL: 5

Scaled to weighted pull ups with a 30lb wb and wb clean rep scheme was the same snuck out 5 rounds and 1 rep

Complete as much as possible in 12 minutes of:
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
 1 jumping pull-ups
16 lbs medball
71 reps

Attended Level 2 in Enschede, the many date changes because of our current world situation were terrible....I lost my entire fitness business due to covid and kept hoping that this weekend would give me at least some motivation to pick myself up and rebuild my dream.. Nolan, Dave & Wesley stayed true within themselves and gave it their all...each and every part of these 2 days were filled with positive energy and definitely with feedback that gave me the sense of investing in my craft again. Thank you for pushing our mental limits as coaches and I appreciate the effort you all gave us to generate even more energy to do better..!! Gordon

Scaled:
1 weighted MU = 1 weighted dip and strict pullup (20#)
2x10#DBs cleans

round of 7 dips/pull-ups + 6 cleans (139)

RX:91reps.
https://youtu.be/90o8_ux-Nl4

Scaled 
12.49 min
7 Jumping pull up + push up
35 wbs @ 8kg
😅👍

What a wonderful experience in Excelsior, MN this weekend. Pablo, Sarah, and Kolin, you three were so accommodating for my physical disability but still managed to give excellent feedback. Thank you! Also a huge shoutout to all the participants who learned alongside me this weekend, you were all great partners. 

Great job by Sarah, Kolin, and Pablo in Excelsior. Thanks to CrossFit SISU for the great location. 

What an awesome weekend in Excelsior this weekend! Thank you Kolin, Sarah and Pablo for such a great seminar, you 3 have truly made an impact in my life and fitness journey. 

Shout out to the Tacoma, WA training staff who absolutely slayed it this weekend in record PNW heat! They are the best at what they do and their passion for coaching shows in every interaction they had with participants.

This weekends Level 1 at Crossfit Sisu in Excelsior MN had some top notch trainers! Thank you Kolin, Sarah and Pablo for a fantastic seminar full of awesome demonstrations, teaching, learning and workouts!