CFWUx2 sub 1 mu for pus/dips
16:17

9:24 Rx 

39 y/o M

11:19 Rx w/ bar MU

wow it's me

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18:28
Bar MU and 100 SDHP

October 18th, 2021

wu: bike, slips, db, row
skill: ring basics

wod:	10 str. neg. ring dips; 2sec down, 1 sec hold each rep
			100 squats
			10 str. neg ring dips; 2 sec down, 1 sec hold each rep
			100 cal row
				12:20

post: bike, stretch 

subbed pull-ups & dips, 25#, for MUs, and 10 burpees for row

11:07

14:17 with strict ring muscleups: 6-4-4-3-1’s
Ripped where I didn’t know I had a callous! 

I would struggle to row 100 calories in under 5 minutes fresh if that was the only task...

184/42/176cm

12:10 Rx'd
Done a few minutes after doing 210921

9:46 with bar muscle ups
10 then 7/3
Got on rower @ ~4-4:20

Rx 
11:16

SC to black band assist bar MU...25:39
(5ish min for MU/sq/row, second round MU killed me on time)

11:41 Rx

MU’s: 7/3, 5/2/2/1

M/28/6’1”/200lbs

RX
10:25

goal was 2 sets of 10 unbroken RMU. got first set, then 7-3. 

overall very happy with the time and volume, along with the final dash on the row.

34yo
Male
BW at 78kg today
4 years of CF

M/35/6'/175#

16:28 Rx (strict ring muscle-ups)

Deo gratias

Subbed 1000m rein for row: 8:49

30 inverted rows
30 push-ups 
100 squats 
30 inverted rows
30 push-ups 
100 SDHP (45#)
16:57

Scaled to bmu 
And 7 min on my cheap rower bc no cal counter 

16:30 min

23y175cm82kg 

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

14:33 - Sc (Strict ring muscle-ups. Did 2s o. The first set, and then 3-2-1-1-1-1-1 on second set. Held 1050-1150 cal/hr on row and did squats unbroken but steady, not fast)

RX, 11:51

Beginner-ish:
5 rds of 5 inverted rows (high parallettes) + 5 strict pushups
50 squats
5 rds of 5 inverted rows (high parallettes) + 5 strict pushups
50 SDHP 45# bar

11:44

https://youtu.be/crQJNmG8myw

Rx : 10’23

9:40 Bar MU
M/44/80kg 

Completed on 8/31

9:57

10 Seated MU Prog
100 SQT
10 Seated MU
100cal Row

Subbed 10 C2B Pull-ups and 10 Bar Dips for each set of 10 MUs
11:10

Nice One!

Subbed Bar MUs: 11:18

19:20. At work, subbed 20/20 c2b pull-up/ring dip for MU’s. 

15:08
10 Pull-ups / Ring Dips
100 squats
10 Pull-ups / Ring Dips
100-cal. row

Rx 11:21

completed after 8/30 push presses. results there. no rower, subbed running 1200+m.

15:00

muscle-up's were all BMU, all singles. not ready to string together multiple. at least two failures on the BMU I can recall, so probably more. I was about 2:40, 3:00 ish, 3:15, but the run clocked in at a disappointing 6 minutes. I felt like my pace was quicker than that, but was sucking wind a little. Oh well.

Intermediate option, subbed 45-lb sdhp 1:1 for calories
12:07

~ 7 wall walks | 100 air squats | 7 wall walks | 100 single jump rope ~
Nice light workout to keep the joints nice & loose, thx you for the workout!

14:38

Scaled muscle up for equipment, did 10 strict pull ups + 20 push ups. 100 cal row after 100 squats was mean, well done

Rx-ish
Performed with bar muscle ups
Squats were very slow, rowing was 3min something

10:37

M/30s/225lbs

Valkyrja
21-18-15-12-9-6-3 reps of
DB’s deadlift
burpees
-09:43

이원우 코치님 여기서 뵈니 너무 반갑습니다^^

58 y/o m 5’5” 150lbs
10 kneeling variation MU’s
100 Squats (10x10 due to injury)
10 kneeling variation MU’s
100 cal row (~8 min)

total time:  steady pace not extreme

good form on all

Scaled to
Wearing 20# vest
10 strict pull ups
10 strict ring dips
100 sqts
10 spu
10 srd
100 cal row--row took 9:08:(
16:08
m/51/175

Modified: 
--
For time:
3x 10 inverted rows + 10 bench dips w/ elevated feet
100 squats 
3x 10 inverted rows + 10 bench dips w/ elevated feet
100 DB SDLHP w/ 2x 9,5 kd DB
SCORE: 19'05''
--
Slow but solid and fun, despite all the mods. 
5 km run in the early morning 

Scaled/subbed
30 inverted rows
30 push-ups 
100 squats 
30 inverted rows
30 push-ups 
100 SDHP (45#)
12:52

11:57

subbed 2 rounds of 10 bent over rows at 115 and 10 pushups for the MUs. No PU bar here at home (yet)

6:24 for the 100 cal row. My legs are destroyed from the FS/HSPU workout

14:20 
10 seated/assisted ring muscle-up sub each round
100 air squats slow and steady
~1 mile run sub for cal row

As rx’d, 13:29. 

All singles for muscle-ups, got through first set in ~2:30.  Another 2:30 or so of squats, and then about 3 more minutes for the second set of MUs.  Tried to stay under control for the row – just striving for 1000 cal/hr as a pace.  Once I got to 90 cals, I went for broke.  Muscle-ups felt really good today.

48m/5'10"/180

21 pull-ups/45 push-ups (3 rnds  of 7/15)
100 air squats
21 pull-ups/45 push-ups 
1 mile run
21:43

58/5’8”/154

scaled to:
10 assisted muscle-ups
100 squats
10 assisted muscle-ups
100 cal run on treadmill

11:16

5 sets of 3 strict pull ups and 6 push ups
100 air squat
5 sets of 3 strict pull ups and 6 push ups
100 cal row

12:41

I tweaked my back over the weekend, so I went a little slower on squats and row to protect it. Probably only slowed me down by a minute.

15 pull-ups
15 ring dips
100 squats
15 pull-ups
15 ring dips
1 mile run

14:23

For time:
60 Rings pulls to chest 
90 Air squats 
60 Ring dips
90 SDHP @20kg 

Score: 28:00

This type of content is awesome!

12:55 did 3 pull-ups  and 3 dips per MU. Did same workout later in the afternoon with an altitude mask time 17:44 

Sub/scale: 
Bar muscle-ups
60 burpees and 60 SDLHP 45lbs for row. Broken any way you want. 

17:39 

Scaled to 
15C2B
100 squats
15C2B
39 cal row
Got 8:42

Intermediate Option:
For time: 15:40
7 muscle-ups from ground 
100 squats
7 muscle-ups from ground 
100-cal. row

30 pull-ups, 30 dips
100 squats
30 pull-ups, 30 dips
60 burpees, 60 SHDL #45
17:31

= garage floor covered in sweat 

Thanks for the substitutes Steven.

RX:11'30''.
https://youtu.be/W0FdDxKRUII

RX:11'30''.
https://youtu.be/W0FdDxKRUII

Scaled to:
10 30# dips/pull-ups 
100 squats
10 30# dips/pull-ups 
100 2x20#DB SDHP

8:52

Soo true thank you for the great stories no better tool for sobriety in my life

Excellent piece!! Crossfit transcends Health and Wellness, its not just about increased work capacity across broad time and modal domains. It is so much more than this, and the past 2 years with Lockdowns and increasing cases regarding mental health and full spectrum is issues this can include, have only highlighted this.  

So many have found peace in "the eye of the storm" of the daily WOD! CrossFit does not only build us physically, but emotionally and mentally too!! 

A six pack for the mind if you will!!

11:59

Globo scale:  If you can not hang rings and you have clearance do bar muscleups.  Otherwise scale to 3 bar dips and 3 pullups per muscleup, or 2 strict pullups and 2 strict bar dips. If you do not have a rower sub 1200m run, 85 calorie assault or echo bike, or 60 burpees and 60 SDHP with a 35/45lb barbell or 35/53lb kettlebell broken anyway you want. 

Bodyweight/equipmentless sub: 3/1 pullups and 6/1 hand release pushups for muscleups, and 1200m run for the row.  If you do not have a pullup bar do 6 backpack, bag, or bodyweight rows from a railing or bar. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Tax out the arms, tax out the legs, then see how your monostructural piece is affected.

MAIN DECISION
Do I want to scale to the general idea of the muscle-up (full body, scaling an obstacle), or do I want to scale to the specifics of it (upper body pushing and pulling)

TECHNIQUE SCALE
As is, sub banded muscle-up practice for muscle-ups, probably 3 minutes each time

CONSISTENCY SCALE
As is, sub strict pull-ups one set and strict dips the other

INTENSITY SCALE
As is, sub 5 rope climbs for each muscle-up set

INJURY SCALE
Upper-body - for time: 50 GHD sit-ups, 100 squats, 1-mile run
Lower-body - for time: 2 rounds of: 30 strict pull-ups and dips (split however you want), 100 hip extensions

MY STUFF
11:59, 800m run sub... not sure how long 100 calories would take

GENERAL FEAR LEVEL: 7

That's my Level 2 Cert coach!!!!  Hell Yeah!!!!

Incredible, inspiring stories and exactly the thing that I love about CrossFit; So many people find it to be powerful medicine in many different ways

Thanks Hillary for this article. I have a question related to this that I wonder if anyone else in the Crossfit community has experience with. One of the potential side effects of depression / anxiety is a very low Heart Rate Variability (like, consistently in the single digits low!).  So how can one maintain consistent exercise routines (esp at high intensity) with such chronically low HRV, much as one really would love to? Any advice from Crossfit Drs or Psychiatrists out there, or anyone else who has had firsthand experience?  Thanks for any input and also thanks Hillary for raising the topic.

와!!! 🇰🇷 이원우코치님~ :) 감사합니다. 재밌게 운동할게요~! CrossFit KOREA🇰🇷 

Great video.  I really needed this.

I was about to say "sweet! , thank you". Maybe copying Elaine from Seinfeld show would be better, in that I will just go ahead and create a better expression. So here it goes: Salty! Thank you!.

Maggie was one of three L1 instructors in Sao Paulo, Brazil, where I took the seminar back in feb 2011. How to forget her, Chuck and Jenni?!

Great video! 

This is awesome!! Thanks 😊

Go Maggie!!! 💪🏼.  I have used a couple of these with my high school students and they work great to give them more exposure to muscle ups.

Great!!!