Completed 5/25 instead of that days WOD. rxd in the garage gym. Runs were 900m due to garage location. 

17:04

about 3 mins per 10 BBMU. 

Rx   11:27


*With the 4:30pm Crew at my Affiliate!

-Those Burpee Bar Muscle-ups are an interesting  challenge. Tough to push the pace!

600m runs

24:29 (got cramp in right lower calf after first 200m, so walked most of the run; burpee MUs went well)

16:40

Slow on the runs. Heavy squat workout before.

15:53
burpee strict pullups, bar just within reach at standing

19:59
2k assaultbike 
30 bar muscle ups
2k assaultbike 

13:35 with 20 ring MU transitions (on 240507)

M/38/6’/174#

16:45 Rx
(4:20/13:00)

Deo gratias

M 53/195/6’
Scaled the burpee bar muscle ups to burpee pull ups.
13:41

14:12 Rxd

14:12 RXD

run on treadmill
30 burpee pull-ups
14:58

15:30rx

22:30

Modified to 30 strict pull ups and 30 chest level muscle ups from a half squat rack. Not sure if it was the best modifier, but happy to feedback.

15:50 Rx

Jumping bar MU (bar to wrist)
sub 800m runs for 32x 25m shuttle runs

14:50

m/35/5’11’’/185

Rx’d :  15:12

m 62 5'11" 180#

Tues 5.7 @ globo

1k row 3:54
~ 45 sec walk n rest to bar
30 burpee jumping bar muscleups to smith bar, 4th slot from top
~ 1 min walk rest to rower
1k row 3:56
Total: ~ 16 mins

( Been rowing lots lately. Those are the only 2 < 4:00 1K rows recently. )

5 min rest then DLs, a sort of hack on 050724 5x5 DLs:

Started with sets of 5 and went until couldn't

5’s @135 155 175 185 205 225 245#
3’s @ 255#
2 @ 265#

( Ancient PR of 335 DL, would be happy to get back to 300, so this was a good session )

Inner thigh machine x 8 - 60, 70, 80# (yea, I know, a machine...)
Slanted gob squat x 10 - 18kg kbs
Medial glutes raise - 39 reps in 30 secs

12:59 RX

14:18
1000m row
30 burpee pull-ups
1000m row

Beginner: 12:40. 1k run 5:25

12:50

800m Run
30 Burpee Jumping Bar MU
800m Run

GWU: Running WU Drills/400m Jog

SPWU: Burpee WU
Ring MU Transition Drills/Jumping Bar MU Pract&WU

Cool Down: Banded Lats/Pigeon

For time:
48 Cal Bike
20 burpee low-ring muscle-up transitions
48 Cal Bike

TT: 11:54

Scaled
13,40
800m run
30 burpees pull ups
800m run

Athlete 1
63” 171lb

Scaled

For Time:

800m Run
30 Burpee Pull Up
800m Run

Score:
11:48

15:20 - Rx'd

Rx
Outside 77F w/100% humidity 🥵
Runs in the neighborhood 
We were in line until after the 20th rep when I fell apart
18:48

Son(16)
Same runs, BBMU were a burpee on the ground step to board about 2' high to make them low-bar(about mouth height)x30
17:14

I have a question for y’all. I have a workout coming up on Thursday as part of the murph training plan. I’m not sure exactly what it means. Here is the workout: 

AMRAP 10:
3-6-9-12 … etc.
Knees-to-armpits
1-2-3-4 … etc.
Wall walks (halfway up the wall)

does this mean that I’m doing a 10 minute AMRAP and each round I'm increasing reps on knees to armpits by 3 and the wall walks by 1? 

or does this mean that I’m doing 3 reps for knees to armpits every round and 1 rep for wall walks every round? 

Scaled 
14,23 
1,600m assaut bike 
30 burpees/chin to bar 
1,600m assault bike 

Scale:

10 cal row
30 Burpee Pull Ups
10 cal row

7:00

M / 5’7 / 21 / 195

*6 WEEK MURPH TRAINING - Week 4/6 - Workout 2/5*

4 rounds for time:
Run 800 meters
– Rest 3:00 between rounds.
TIMES 
Round 1 - 4:00 (7.5mph - 2% incline) 
Round 2 - 3:50 (7.8mph - 2% incline) 
Round 3 - 3:45 (8mph - 2% incline) 
Round 4 - 3:35 (8.5mph - 2% incline)

Skill Work
3 sets:
1:00 plank hold
30 Russian twists

Finish each run in 3:00-4:00.
Score is the total time to complete all 4 rounds.
Adjust the distance of the run to hit the stimulus of the workout.
Run substitutions: 800/1,000-meter row, 1,600/2,000-meter C2 bike, 1,750/2,500-meter Echo or Assault bike.

15:28 jumping MU burpees 

18:45
Subbed 1 burpee+ 2x strict pull-ups per BBMU 

23:25 Rx. 
Got my first muscle-up while warming up so decided to attempt it Rx. Only had to redo one of the 30, but they were all SLOW. 

 15:46 intermediate 
Should had run a little faster 🫤

14:50 expert mode 💪🏻

Did this outside at the park so had to go Intermediate on the side of the monkey bars, hogging it from the kids lol. 

intermediate 
14:40

20:24

1000m row (4:28, 59 cals)
4 rounds of
12 burpees
12 pull-ups 
12 ring dips
500m row (2:16, 29 cals)
22:00

61/5’8”/156

For time:
800-meter run
30 burpee pull-ups
30 baby muscle-ups
800-meter run

16:06

Outdoors at Hästhagens IP

No run
9:54

Scaled with some Maxton prep added in.
For time
With 20# Plate Carrier
680m run (landmark to landmark and back)
30 Burpee + strict pull-up
680m run
12:09

Didn't have a bar low enough to do the intermediate scale and not confident my left elbow will weather bar dips as a sub today.  Could have done 800m runs but I figured wearing the plate carrier would slow me and add the extra effort of the longer run anyway.

18:56 Rx

14:40 RX 

Rx: 18:15

M/49/6'2"/185#

Modified burpee MU's to 53# DxKB burpee Ben Grimm's the rest as rx'd
18:17 

800m run - 30 burpees chest-to-bar pull-ups - 800m run
16:00
Not fast

Time: 16’ 10” RX 

Beginner option:
For time: 11:58

Modified:
1000 m row-C2 damper accidentally left @ 9 
60 burpee jumping C2B
1000 m row -damper @ 6
17:31
F:55-59

Globo wod: subs for runs are 1000m row or 55 calories assault or echo bike.   If you are using a conventional treadmill use a slight incline.  If your pullup bar isn't suitable for bar muscleups due to height, pullup bar type or something over it sub 60 burpee chest to bar pullups or 60 burpee to strict pullups.

15:05 rx

Last 800m run was not fun

800 meter run (3:40)
30 burpee C2B
800 meter run (3:12)

13:50

37 yo male 235 lbs

800-meter run
30 burpee C2B+DIP
800-meter run
21:19

Scaled 19:35

For time:
800-meter run
30 devil press 2x db 25 lbs
800-meter run
30 devil press 2x db 25 lbs

16:22 on a manual curved treadmill

M-43/178/77kg
30 burpees bar muscle up scaled in
30 burpees ring jump muscle up
Time 30’ 24’’

Sort of made up yesterday's wod
5 min emom
5 DL @ 185# trap bar handles down
into
800m run (forgot to put on the vest for this run)
then w/20# vest
30 burpee pull ups
800m run 
21 min and change
m/54/175

scaled to 2/3rds
500m Run
20 Burpee Muscleups
500m Run
25:20
Muscleups felt harder than usual so I had to take long rests in between. 

Champions Club Scaling Notes

RANT
If What is Fitness is the most famous CFJ article of all time, then 20 years ago this month the second-place one was published: Zone Meal Plans. I was about three years into doing CrossFit when I first started the Zone Diet - before that it was a typical high schooler diet of eat anything I could get my hands on. Oddly enough, it wasn't this article, or the Zone book that got me into it: I had read both but was kinda overwhelmed at it for some dumb reason. Nope, it was this video from Pat Sherwood that did it. Boring-ass lunch meat, generic strawberries, and almond butter that could have just as easily been peanut butter. Once I got a visual of how simple this could be, and how it could be built off progressions, I was all-in. A year later Pat delivered the nutrition lecture at my Level-1 and to this day it's tied with Zoe Harcombe at the 2019 Health Conference for the best in-person lecture I've ever experienced at a CrossFit event. I am still on board with the Zone 15 years later. Not too many tweaks either and not much experimenting with other stuff. Just gradually making the food choices more quality as time goes on. 

In the last month or so I've finally grown the nuts to tell some of the people I know well and look up to (basketball coaches and parents mostly) that they're fat and I can help them lose 50 pounds... this has gone really well for 5 out of the 6 people I've confronted. One of them ended up losing 7 pounds in a week, but what was interesting is he had a nutritionist question his methods (I told him not to worry about eliminating fried foods yet and just cut out bread, pasta, etc., and she told him fried foods are "bad for you.") As I mentioned above, the thing I love the most about the Zone principles is you can make it work for any kind of food choices, and that's exactly what Issue 21 is about. It simply gives you information from which you can make a choice. There is usually nothing wrong with starting off weighing and measuring whatever you normally eat and maybe make one major cut-out every year or so.

The last thing I'd like to talk about with food is what happens when it goes wrong. One of the worst feelings for me as a coach is when I prescribe something and it doesn't work - especially with food. I used to get worked up like crazy and look for every possible detail I might have missed: maybe we added one too many blocks, or maybe we miscalculated the lean body mass, but recently I've learned to really hold people accountable to consistency. From the article:

We encourage everyone to weigh and measure portions for one week because it is supremely worth the effort, not because it is fun.

If it has been a week or two of balance with no cheats and nothing has changed in terms of weight or performance, then we can start tweaking the blocks. Either way, the most important part of nutrition I've noticed from the last year and change is simply "finding a reason." It seems once people find a reason to care about their food, they'll come to the realization that it's a lifelong journey, a day-to-day, hour-by-hour thing that never stops, and at some point they're gonna find the food combinations and timing that get results.

SCALING QUESTIONS
What parts of the workout is designed to get us fitter at everything and what parts are designed to get us better at CrossFit?
Are you going to go for best overall time and take each station at 75% or do you want to emphasize the intensity at one particular part?
Scale for the time domain or scale for the movement integrity?
Scale the muscle-up for the range of motion or scale for the pulling and pushing?

NEW TO CROSSFIT SCALE
4 rounds for time of:
Run 400 meters
15 push-ups
10 pull-ups